What to do when you can't sleep
发布时间:2024-03-25 15:40
变更时间:星期一 25日 三月 2024 15:40:24
What to do when you can't sleep
You look tired, Rob.
Well, I didn’t sleep well last night. I was tossing and turning all night, but I couldn’t get to sleep.
Well, that’s a coincidence, as our topic today is insomnia - the condition some people suffer from when they find it difficult to get to sleep when they go to bed.
Thankfully I don’t really have insomnia, but every now and again, I find it difficult to get to sleep.
Well, keep listening and we might have some advice to help with that, but first, a question:
What is the record for the longest a human has gone without sleep? Is it:
A) about 7 days?
B) about 9 days?
C) about 11 days?
What do you think, Rob?
All of those seem impossible! So I’ve got to go with the shortest - about seven days.
Well, if you can stay awake long enough, I’ll let you know at the end of the programme.
汉译
罗布，你看起来有点累。
嗯，我昨晚没睡好。我整晚辗转反侧，但就是睡不着。
噢，这太巧了，因为我们今天的话题是失眠——有些人在上床时很难入睡时会遇到的情况。
谢天谢地，我并不真的有失眠，但偶尔会遇到入睡困难的情况。
好的，继续听下去，也许我们会有一些建议来帮助解决这个问题，但首先，一个问题：
一个人最长可以连续不睡觉多久？是：
A) 大约七天？ B) 大约九天？ C) 大约十一天？
你怎么看，罗布？
这些都好像不可能！所以我得选最短的那个——大约七天。
好的，如果你能保持足够的清醒，节目结束时我会告诉你答案。
Dr Michael Grandner is an expert in all things to do with sleep. He was interviewed recently on the BBC radio programme Business Daily. He was asked what his best tip was to help you get to sleep if you are finding it difficult. What was his suggestion?
And it sounds counter-intuitive, but trust me I’ve got decades of data behind this statement: If you cannot sleep, get out of bed.
汉译
Michael Grandner博士是与睡眠有关的一切事物的专家。他最近在BBC广播节目《Business Daily》上接受了采访。他被问及如果你发现很难入睡，他的最佳建议是什么。他的建议是什么？
Michael Grandner博士：听起来有些反直觉，但请相信我，我有几十年的数据支持这个说法：如果你无法入睡，就离开床。
那么罗布，他是如何建议你帮助自己入睡的呢？
So Rob, how does he suggest you help yourself to get to sleep?
Well actually, he says that the best thing to do is to get out of bed!
That sounds exactly the opposite of what you should do, doesn’t it?
Well, he does say that his advice is counter-intuitive, which means exactly that. That it is the opposite of what you might expect.
And he says that this advice is backed up by decades of research. A decade is a period of 10 years and when we say 'decades', it’s a general term for many years, at least 20. Let’s hear that advice again from Dr Grandner.
And it sounds counter-intuitive, but trust me I’ve got decades of data behind this statement: If you cannot sleep, get out of bed.
汉译
那么罗布，他是如何建议你帮助自己入睡的呢？
嗯，实际上，他说最好的方法是离开床！
这听起来完全是你所不应该做的，不是吗？
嗯，他确实说他的建议是反直觉的，这就是意思。就是与你可能期望的相反。
他说这个建议得到了几十年的研究支持。十年是十年的时间，当我们说“几十年”时，这是一个泛指，至少是20年。让我们再听一次格兰德纳博士的建议。
迈克尔·格兰德纳博士：听起来虽然反直觉，但请相信我，我有几十年的数据支持这个说法：如果你无法入睡，就离开床。
So why is getting out of bed good advice? Here’s the explanation from Dr Grandner.
When you dilute something, you make it weaker. For example, you can dilute the strength of a strong fruit juice by adding water to it.
So if we stay in bed, tossing and turning, which is the expression we use to describe moving around in the bed trying to get to sleep, we begin to think of the bed as place where we don’t sleep rather than as a place where we do sleep. So, get out of bed to break the connection.
This he says is a positive way to approach chronic insomnia. 'Chronic' is an adjective that is used to describe conditions that are long-lasting. So we’re not talking here about occasionally not being able to get to sleep, but a condition where it happens every night.
汉译
那么为什么离开床是个好建议呢？这是格兰德纳博士的解释。
当你稀释某物时，你使它变得更弱。例如，你可以通过加水来稀释浓度很高的果汁，使其变得更淡。
所以，如果我们一直待在床上，辗转反侧，这是我们用来描述在床上辗转反侧试图入睡的表达方式，我们会开始把床看作是一个我们无法入睡的地方，而不是我们睡眠的地方。因此，离开床以打破这种联系。
他说，这是一种积极的方法来对待慢性失眠。'慢性'是一个形容词，用来描述长时间持续的情况。所以我们这里不是说偶尔无法入睡，而是一种每晚都发生的情况。
Let’s hear Dr Grandner again.
When you’re in bed and you’re not asleep and you do that over, and over, and over again for extended periods of time, the ability of the bed to put you to sleep starts getting diluted. Not only that, it starts getting replaced by thinking, and tossing and turning, and worrying, and doing all these things. When you’re not asleep, get out of bed. This is probably one of the most effective ways to prevent chronic insomnia. It’s also one of the really effective ways to treat it. It won’t work 100% of the time, but it will actually work more than most people think.
We normally sleep in beds. Beds are designed to make it easy to sleep, but if we can’t sleep, that makes the bed’s impact weaker. As Dr Grandner says, 'it dilutes the power of the bed to help us sleep'.
汉译
让我们再听一次格兰德纳博士的解释。
当你躺在床上，却没有入睡，你一遍又一遍地这样做，长时间如此，床的使你入睡的能力开始被稀释。不仅如此，它开始被思考、翻来覆去、担心以及做这一切事情所取代。当你没有入睡时，离开床。这可能是预防慢性失眠的最有效方法之一。这也是真正有效的治疗方法之一。它不会百分之百地奏效，但实际上会比大多数人想象的更有效。
我们通常在床上睡觉。床被设计成让我们容易入睡，但如果我们无法入睡，那会使床的影响变得更弱。正如格兰德纳博士所说，“这稀释了床帮助我们入睡的力量”。
Time to review today’s vocabulary, but first, let’s have the answer to the quiz question. What is the record for the longest a human has gone without sleep? Is it:
A) about 7 days?
B) about 9 days?
C) about 11 days?
What did you think, Rob?
I thought it must be about 7 days.
Well, I’m afraid you’re not right. The answer, rather amazingly, is actually just over 11 days. Extra bonus points for anyone who knew that that was done in 1964 by someone called Randy Gardner.
That’s extraordinary. It’s difficult to imagine even going a couple of days without sleep, but 11! I wonder how long he slept for after that!
14 hours and 40 minutes.
You’ve got all the answers, haven’t you?
汉译
是时候复习今天的词汇了，但首先，让我们来看一下测验问题的答案。一个人最长可以连续不睡觉多久？是：
A) 大约七天？ B) 大约九天？ C) 大约十一天？
你怎么看，罗布？ 我以为应该是大约七天。
抱歉，你答错了。令人惊讶的是，答案实际上是超过十一天。如果有人知道这个答案是在1964年由一个叫兰迪·加德纳的人完成的，额外奖励分。
真是不可思议。甚至连连续几天不睡觉都很难想象，但是11天！我想知道他之后睡了多久！
14小时40分钟。
你什么都知道，对吧？
Well when I can’t sleep, I get up and read trivia! And now it’s time for the vocabulary. Today our topic has been 'insomnia'.This is the word for the condition of not being able to sleep.
And something that people do when they are trying to sleep is 'toss and turn' in bed.
The opposite of what seems logical or obvious is counter-intuitive. It goes against what you might expect.
So if you can’t sleep, get out of bed.
Our next word is 'diluted'. This is from the verb 'to dilute' which means 'to make something less strong'.
And finally there was the adjective 'chronic'. This is an expression for a medical condition that is long-lasting.
汉译
当我无法入睡时，我会起床阅读琐事！现在是时候学习词汇了。
今天我们的主题是‘失眠’。这是指无法入睡的情况。
人们在努力入睡时会在床上‘辗转反侧’。 与逻辑或显而易见的相反的是反直觉。它与你可能期望的相反。
所以如果你无法入睡，就离开床吧。
我们接下来要学习的词是'diluted'。这来自动词'dilute'，意思是'使某物变弱'。
最后还有形容词'chronic'。这是指一种持续时间很长的医学状况。
So someone who has chronic insomnia regularly has difficulty getting enough sleep. It’s not just something that happens now and again.
Well, we hope that 6 Minute English isn’t a cure for insomnia, but I do find listening to podcasts and spoken radio helps me get to sleep.
Well, before we all drop off to sleep from the comforting tone of your voice, Rob, it’s time for us to say goodbye. That's it for this programme.
汉译
所以患有慢性失眠的人经常难以获得足够的睡眠。这不仅仅是偶尔发生的事情。
我们希望《6分钟英语》不是失眠的解药，但我确实发现听播客和广播有助于我入睡。
在你舒缓的语调让我们都快要入睡之前，罗布，是时候和大家道别了。节目到此结束。