Why We Sleep
美音、自然拼读、分级阅读与词汇复习
Table of Contents Introduction.
导言表。
4 What Is Sleep?
睡觉是什么?
5 The Need for ZZZs.
5 对ZZZ的需求。
8 Sleep Patterns.
8"睡眠规律".
11 Getting a Good Night’s Rest.
11 获得晚安休息。
14 Glossary.
14 词汇表。
16 Introduction Who doesn’t like to curl up between soft sheets and slowly drift off into a sound sleep?
导言 有谁不喜欢在软床单之间卷起来并慢慢地飘去入睡?
Getting a good night’s sleep is how we rest after a busy day at school, work, or play.
我们在学校、工作或玩耍等繁忙的一天之后,
People and most other animals need sleep to function well.
人和大多数其它动物需要睡眠才能正常运转.
Like food and water, sleep is necessary to keep minds sharp and bodies ready to go.
像食物和水一样,睡眠是保持头脑清醒和身体准备去的必要.
Wowser!
哗!
Did you know that people spend about a third of their lives asleep?
你知道人们 花了他们生命的三分之一 睡着了吗?
That means someone who is seventy- five years old has spent twenty-five years snoozing!
这意味着一个75岁的人 已经花了25年打呼噜!
What Is Sleep?
睡觉是什么?
Falling asleep happens naturally and at regular times.
入睡自然而常地发生.
It’s also easy to stop sleeping; a loud noise is often all that is needed to wake a sleeping person.
也很容易停止睡觉,
So what is sleep, and what makes us fall asleep?
那么,什么是睡眠, 什么使我们睡着了?
People have struggled for centuries to answer these questions.
几个世纪以来人们一直在努力回答这些问题。
An ancient Greek thinker believed that sleep was a quiet time of rest brought on by eating.
一个古希腊思想家相信睡眠是因吃东西而带来的安静的休息时间.
That idea is not as strange as it sounds.
这个想法并不像听起来那么奇怪。
Most people are ready for a nap after enjoying a big meal.
大多数人在吃到一顿大餐后都准备睡觉了.
Do You Know?
你知道吗?
Aristotle believed that digesting food sent warm vapors to the head.
亚里士多德认为消化食物会把温暖的蒸气送入头部.
The vapors then cooled and went to the heart, causing people to feel sleepy.
蒸汽随后冷却并进入心脏,使人们感到困窘.
While this is not true, how sleepy you feel does depend on the kind of food you eat.
虽然这不是真的,但你有多困取决于你吃的食物种类。
Some foods cause a sleepy feeling, while others, like chocolate, have caffeine.
有些食物会引起困觉,而另一些食物,如巧克力,则有咖啡因.
Those foods can make you perk up instead of wind down.
那些食物可以让你兴奋,而不是风吹倒
Aristotle A better understanding of sleep came about in the early twentieth century.
亚里士多德 20世纪初,人们对睡眠有了更好的了解。
Studies showed that the brain does not really shut down when people snooze.
研究表明,当人们打呼噜时,大脑并没有真正关闭.
Instead, brain activity changes as wakefulness shifts to sleep.
相反,大脑活动随着觉醒的转变而改变。
The idea that the brain remains somewhat active during sleep was new.
大脑在睡眠中保持某种活性的想法是新的.
This discovery led to more sleep research.
这一发现导致了更多的睡眠研究.
A special machine is used to record brain waves.
一种特殊的机器用来记录脑波.
Doctors wanted to know just what caused changes in brain waves.
医生想知道是什么原因导致脑波的变化
They learned that a substance called adenosine affects the brain and triggers sleep.
他们得知一种叫"腺素"的物质会影响大脑并引发睡眠.
The body produces adenosine naturally as it uses energy.
机体在使用能量时自然地会生成腺素.
During the day, more and more of this substance travels to the brain.
在白天,越来越多的这种物质会前往大脑.
There, it acts to slow down many body processes that are active when we are awake.
在那里,它会减缓我们醒来时活跃的许多身体过程。
Machines that record brain activity show that a sleeping person’s brain, especially while dreaming, can be just as active as it is when that person is awake.
记录大脑活动的机器显示,睡眠者的大脑,特别是在做梦时,可以和清醒时一样活跃.
Tighter waves indicate more activity in the brain, and looser waves occur during relaxation.
更紧的波表明大脑中的活动更多,而更松散的波则在放松时发生.
Awake and Asleep Source: VEM / Science Source The Need for ZZZs If our brain doesn’t shut down while we snooze, what does it do?
资料来源:VEM/科学来源:ZZZs的需要。 如果我们的大脑不关闭,
The answer: it helps us learn by shuffling memories.
答案是:它帮助我们通过挥发记忆来学习。
The brain first stores much of what we learn in what is called short-term memory.
大脑首先储存了我们所学到的许多东西 在所谓的短期记忆中。
Short-term memory is a good place to put information for a little while.
短期记忆是放入信息一段时间的好地方.
It isn’t big enough or strong enough to hold everything we learn forever.
这还不够大或强大,
The brain must move information from short-term memory to long- term memory.
大脑必须将信息从短期记忆转移到长期记忆.
This shuffle happens while we sleep.
我们睡觉的时候会洗手
Doing this makes it easier to remember and use what we’ve learned.
这样做可以更容易地记住和使用我们学到的东西。
Scientists examine a man’s brain and body during a sleep study.
科学家在睡眠研究中检查一个人的大脑和身体.
Falling asleep does not just involve a change in brain activity.
入睡不仅仅是大脑活动的变化。
The body’s processes change as well.
该机构的进程也发生了变化。
When we are awake, we use energy.
当我们醒了,我们使用能量。
Body cells are broken down.
身体细胞被分解.
When we are asleep, the body shifts to a different kind of activity.
当我们睡着了, 身体转移到另一种活动。
During sleep, new cells are built up.
在入睡期间,会形成新的细胞.
This process restores body tissues and helps them grow.
这个过程可以恢复身体组织并帮助他们生长.
For this reason, sleep is important to athletes.
因此入睡对运动员很重要.
During training, they constantly break down cells and tissues.
在训练期间,他们不断分解细胞和组织.
They need enough rest to restore those tissues and make them stronger.
他们需要足够的休息来恢复这些组织,使其更坚固.
This is also the reason that new babies sleep so much.
这也是婴儿睡得这么多的原因.
Most infants double their birth weight in five months.
大多数婴儿的出生体重在5个月内翻了一番.
That rate of growth can only happen if there is more building-up activity than breaking-down activity.
这种增长率只有在建设活动多于分解活动的情况下才能实现。
Professional athletes need sleep to strengthen body tissues and restore energy levels.
职业运动员需要睡眠来强化身体组织并恢复能量水平.
We also need sleep to help our bodies fight illness and heal wounds.
我们还需要睡觉来帮助我们的身体战胜疾病并治愈伤口。
It strengthens the body’s immune system—the cells and tissues that work to fight infection.
它强化了身体的免疫系统 -- -- 与感染作斗争的细胞和组织。
During sleep, the body focuses on healing instead of using energy on other activities.
在入睡期间,身体专注于愈合,而不是将能量用于其他活动.
Studies show that during sleep, the body produces more of the special blood cells that fight illness.
研究表明,在睡眠期间,身体产生出更多与疾病抗争的特殊血细胞.
That’s why doctors recommend bed rest for their sick patients.
因此医生建议病人休息。
Sleep Problems There are a number of different sleep problems.
睡眠问题 有一些不同的睡眠问题.
Here are three of the best-known ones.
此为最上名相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相相.
to sleep.
睡觉。
Narcolepsy is almost the opposite of insomnia.
失眠症几乎与失眠症相反.
People with narcolepsy may suddenly fall asleep at any time.
癫痫患者随时可能突然入睡.
These sleep attacks can be startling to others.
这些睡眠攻击会吓到其他人.
Patients may have sudden muscle weakness that makes them fall to the ground, unable to move.
患者可能有突然的肌肉虚弱使自己倒地,无法移动.
Sleepwalking is fairly common among teens.
梦游在青少年中相当普遍。
It is rare in adults.
这在成年人中是罕见的。
Sleepwalkers move about with their eyes open—walking, talking, or even doing chores.
梦游者睁开眼睛走来走去——行走、说话,甚至做杂活。
A sleepwalking episode usually lasts less than ten minutes.
梦游一集一般会持续不到10分钟.
It is not dangerous or harmful to wake a sleepwalker, but it’s best to simply lead him or her back to bed.
唤醒梦游者并不危险或有害,
Sleep Patterns Not all kinds of sleep are the same.
睡眠模式 岂有种种睡眠相同.
Sleep goes through cycles.
睡眠经过了循环.
To understand how sleep works, researchers monitor bra i n act iv it y, eye movement, breathing rates, and heart rates in sleeping people.
为了了解睡眠是如何工作的,研究人员监视着BRA i n 行为 iv it y,眼动,呼吸率,以及睡眠者的心率.
They put all these measurements into a single graph.
他们把这些测量结果都放进了一个图表中.
The graph shows a pattern of different stages of sleep.
图表显示了不同睡眠阶段的规律.
There are two types of sleep—rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep.
睡眠快速眼动(REM)睡眠和非快速眼动(NREM)睡眠有两种.
NREM sleep has three different stages.
NREM睡眠有三个不同的阶段.
During the first stage, people feel drowsy and start to doze.
在第一阶段,人们会感到昏昏欲睡并开始被迷倒.
They may twitch and suddenly jerk awake, imagining they are falling.
他们可能会抽搐 突然醒来 想象着他们正在倒下
This stage doesn’t last more than ten minutes.
这个阶段不会超过十分钟。
Sleep Stages in Cycles As shown in this sample graph, a sleeping person goes through the stages of sleep in multiple cycles each night.
周期中的睡眠阶段 如本样本图所显示,一个入睡者每晚会经历多周期的睡眠阶段.
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 11 pm 12 am 1 am 2 am 3 am 4 am 5a am 6 am 7 am Awake REM sleep NREM stage 1 NREM stage 2 NREM stage 3 During stage 2 NREM, muscles don’t move much.
循环 1 循环 2 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环 循环
The sleeper becomes less aware of the outside world.
入睡者渐渐不觉外道.
This is when memories start to shift.
这是记忆开始转变的时候。
Half or more than half of all sleep time is spent in stage 2 NREM sleep.
一半或一半以上的睡眠时间在第二阶段NREM睡眠中度过.
During stage 3 NREM, sleepers begin to dream.
在第三期NREM期间,入睡者开始做梦.
In the brain, newly learned information is reorganized.
在大脑中,新学到的信息被重组.
Lasting memories are formed.
由来已久的记忆形成.
Breathing rate, heart rate, blood pressure, and brain temperature are lowest during this stage.
呼吸速率,心率,血压,脑温在这一阶段最低.
It is usually very hard to wake someone from this deep sleep.
通常很难从深睡中唤醒一个人。
This stage lasts for nearly a quarter of sleep time.
这个舞台持续了将近四分之一的睡眠时间.
This chart shows about how much time per night the average adult spends in each stage of sleep.
这个图表显示了平均成年人每晚在睡眠的每个阶段所花的时间.
The length of sleep stages differs from person to person depending on many things, including age.
睡眠阶段的长度因人而异,取决于包括年龄在内的许多事物.
REM sleep is quite different from the other stages of sleep.
REM睡眠与其他睡眠阶段有很大不同.
During REM sleep, closed eyes move rapidly from side to side.
在REM睡眠期间,闭眼从侧向侧快速移动.
It’s as if the sleeper is watching a ping-pong match.
仿佛卧底在看乒乓球比赛。
Brain activity, breathing, and heart rate are almost at waking levels.
大脑活性,呼吸, 和心率几乎处于清醒的水平.
Instead of resting, the brain is speeding along, yet the sleeper’s body is completely still.
脑部正在加速,
Muscles are frozen in place during this stage.
肌肉在此阶段被冻结.
Perhaps that is because of the wild dreams that take place during REM sleep.
也许这是因为在REM睡眠期间发生的野生梦想.
Sweet (and Not So Sweet) Dreams We dream when we are in REM and deep sleep.
甜(又不至于如此甜)梦想 当我们在REM和深睡时 我们做梦
We dream every night, although we don’t always remember our dreams.
每天晚上我们都做梦,
All dreams are like stories that play out in our mind.
所有的梦想就像故事 播放出在我们脑海中。
Not all of these stories are pleasant.
并非所有这些故事都是令人愉快的。
Nightmares are scary dreams that can make sleepers wake up upset.
噩梦是恐怖的梦能让睡眠者醒来感到不快.
Young children sometimes have serious nightmares called night terrors.
幼儿有时会有被称作"夜惊"的严重噩梦.
Night terrors can cause them to scream and move about without being fully awake.
夜惊能令其尖叫而行走而未完全清醒.
For centuries, people have wondered if dreams had secret meanings.
几个世纪以来,人们一直怀疑梦是否具有秘密意义.
Ancient people believed they were messages from the gods.
古人相信那是神的旨意
Today, some people think that dreams come from our imagination.
今天,有些人认为梦想来自我们的想象。
Others think dreams have hidden messages.
其他人认为梦想有隐藏的信息.
Getting a Good Night’s Rest Many things should happen when our tired head hits the pillow.
当疲惫的脑袋撞到枕头时,
When they don’t, things can go wrong for us during the day.
当他们不这样做时,我们白天可能会出事。
A lack of sleep can make us cranky and cause us to make more mistakes when working.
睡眠不足会使我们发狂,使我们在工作时犯更多的错误。
We also have a hard time solving problems.
我们也很难解决问题。
Our brain doesn’t struggle alone.
我们的大脑并不孤单。
Studies show that the body has a harder time keeping a steady temperature without enough sleep.
研究表明,身体在保持平稳温度方面比较困难,没有足够的睡眠.
Wounds take longer to heal.
伤口需要更长的时间才能愈合.
Naps don’t always make up for a lack of good nighttime sleep, but a quick nap can help improve mood, alertness, and performance.
Naps并非总能弥补睡眠不足,
Good sleep habits are very important.
良好的睡眠习惯是非常重要的。
Try to go to bed and wake up at the same time each day.
试入床而同起.
This helps keep your body on schedule.
这有助于保持你的身体 按计划。
It also helps if you limit your screen time.
如果您限制屏幕时间, 也会有所帮助 。
Try not to watch television or use a computer, tablet, or smartphone just before bedtime.
尽量不要看电视 或使用计算机,平板电脑, 或智能手机 就在睡觉前。
Don’t exercise right before going to bed.
在睡觉前不要右转。
Going for a walk is fine, but anything more could make it hard to fall asleep.
去散步是好的, 但任何更多 可能使它很难入睡。
If you do have trouble falling asleep, try taking a warm bath or shower.
如果你真的睡不着 就去洗个热水澡
Either one will relax your muscles.
其中一个会放松你的肌肉。
Good sleep habits keep the body healthy and the mind sharp.
良好的睡眠习惯保持了身体健康并保持了头脑敏锐.
Remember, if you don’t snooze, you just might lose!
记住,如果你不打呼噜,你可能会输!
Sticking to a sleep schedule, even on weekends, can help you fall asleep and stay asleep all night.
坚持睡眠计划,即使是周末,也能帮助你入睡并熬夜.