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 Wowser!
16个 哇哦!
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!
Introduction Many know the pleasure of curling up between soft sheets and slowly fading into blissful slumber.
许多人知道,在柔软的床单之间卷起并慢慢地变成幸福的睡梦是愉快的。
Getting a good night’s sleep is how we rest and recharge after a full day of busy activity.
在忙碌的一天之后,
People and most other animals need sleep to function properly.
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 fit and ready to go.
与食物和水一样,睡眠对于保持头脑清醒,身体健全,准备去.
What Is Sleep?
睡觉是什么?
Falling asleep happens naturally and regularly.
入睡自然而常地发生.
Sleep is also easily reversible; a loud noise is often all that is needed to wake a sleeping person.
入睡也容易逆转;吵闹声常常是唤醒入睡者所需的一切.
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。
The ancient Greek philosopher Aristotle considered sleep a quiet time of rest brought on by eating.
古希腊哲学家亚里士多德认为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—most people are ready for a nap after enjoying a big meal.
这个想法并不像听起来那么奇怪——大多数人在吃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 Some eighteenth-century researchers speculated that sleep was caused by “sleep toxins” that built up during the day and eventually caused the brain to shut down.
亚里士多德一些18世纪的研究者推测睡眠是由白天积聚的"睡眠毒素"所引起,最终导致大脑关闭.
As people slept, the substances faded away, and their effects wore off.
当人们睡觉时,物质逐渐消失,其影响逐渐消失。
A better understanding of sleep emerged in the early twentieth century.
20世纪初,人们对睡眠有了更好的了解。
Studies conducted by German researcher Hans Berger showed that the brain does not really shut down.
德国研究员汉斯·伯格(Hans Berger)进行的研究表明,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 groundbreaking.
大脑在睡眠中保持某种活性的想法是开创性的.
Berger’s discovery prompted more research into how the brain functions during sleep.
Berger的发现促使人们更多地研究大脑如何在睡眠中发挥作用。
A special machine is used to record brain waves.
一种特殊的机器用来记录脑波.
Researchers wanted to know just what caused those changes in brain waves.
研究者想知道脑波的这些变化 是由什么引起的
Scientists learned that a buildup of a substance called adenosine affects the brain and triggers sleep.
科学家得知,一种叫"腺素"的物质的积聚会影响大脑并引发睡眠.
The body produces adenosine naturally as it expends energy.
身体在消耗能量时会自然地产生腺素.
Over the course of a day, more and more of this substance travels to the brain.
在一天的时间里,越来越多的这种物质会去大脑.
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。
It seems that those eighteenth-century scientists who thought of sleep toxins were not that far off.
18世纪的科学家们想着睡眠毒素 似乎没有那么远
Machines that record brain activity show that a sleeping person’s brain, particularly 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 solidifying memories and information for long-term use.
答案是:它有助于我们通过巩固记忆和长期使用的信息来学习。
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 provides a good temporary storage site for new information, but it isn’t big enough or strong enough to hold everything forever.
短期记忆为新信息提供了一个很好的临时存储站点,
We need to move information from short-term memory to long-term memory.
我们需要将信息从短期记忆转移到长期记忆.
This happens while we sleep.
这发生在我们睡觉的时候。
Our brain creates new connections to reorganize information and knowledge.
我们的大脑创造了新的连接 重组信息和知识。
Doing this cements information in long-term memory, making it easier to recall and use what we’ve learned.
这样做可以将信息凝聚在长期记忆中,从而更容易回忆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.
Not only does falling asleep involve a change in brain activity, but the body’s processes change as well.
睡眠不仅涉及大脑活动的变化,而且身体的过程也发生了变化。
When we are awake, the body breaks down cells and molecules as we use energy.
当我们醒了,身体在使用能量时会分解细胞和分子.
This breaking-down process is called catabolic activity.
这种分解过程被称为克星活性.
When we are asleep, the body shifts to anabolic activity, when new molecules form and cells are built up.
当我们入睡时, 身体会转移到异常活动, 当新分子形成和细胞形成时。
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 essential to athletes.
因此入睡对运动员至关重要.
During training, they constantly break down cells and tissue.
在训练期间,他们不断分解细胞和组织.
They need adequate 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并使其更坚固.
Anabolic processes are also the reason that new babies sleep so much.
麻醉过程也是新生婴儿睡眠如此多的原因.
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。
Sleep strengthens the body’s immune system—the network of cells and tissues that work to fight infection.
睡眠强化了身体的免疫系统——为防治感染而工作的细胞和组织网络.
The body focuses its energy on healing rather than other activities.
身体将精力集中在治疗上,而不是其他活动上.
Studies show that during sleep, the body produces more white blood cells, which fight illness.
研究表明,在睡眠期间,身体会产生更多的白血球来对抗疾病.
That’s why doctors recommend bed rest for their sick patients.
因此医生建议病人休息。
Sleep Disorders There are a number of different sleep disorders.
睡眠障碍 有一些不同的睡眠障碍。
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.
insomnia.
失眠 失眠
Chronic pain or disease may make it impossible to sleep.
慢性疼痛或疾病可能使其无法入睡.
startling to observers.
令人惊讶的观察者。
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 and engage in everyday activities such as walking, talking, or doing chores.
梦游者睁开眼睛走来走去,从事日常活动,如行走、说话或做活活等。
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 the person back to bed.
唤醒梦游者并不危险,
During sleep, white blood cells multiply to strengthen the immune system and fight sickness.
在睡眠期间,白血球会倍增来强化免疫系统并对抗疾病.
Sleep Patterns The benefits of sleep don’t all happen at once.
睡眠模式 睡眠的好处并不同时发生。
Sleep goes through multiple cycles.
睡眠会经历多个周期.
To understand how sleep works, researchers monitor brain activity, eye movement, breathing rates, and heart rates in sleeping people.
为了了解睡眠是如何工作的,研究人员对睡眠人群中的脑活性,眼动,呼吸率,心率进行监测.
They record all these measurements in a single graph called a hypnogram.
他们用一个叫做催眠图的图表记录所有这些测量结果.
The hypnogram shows a pattern of different stages of sleep.
催眠图显示了不同睡眠阶段的模式.
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 hypnogram, a sleeping person goes through the stages of sleep in multiple cycles each night.
周期中的睡眠阶段 如本样本催眠图所示,睡眠者每晚会经历多个周期的睡眠阶段.
Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 11 pm 12 am 1 am 2 am 3 am 4 am 5 am 6 am 7 am Awake REM sleep NREM stage 1 NREM stage 2 NREM stage 3 During stage 2 NREM, muscle activity decreases and the sleeper becomes less aware of the outside world.
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
This is when memories start to shift from short-term to long-term.
此时记忆开始从短期转向长期.
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 and form permanent memories.
在第三阶段NREM期间,入睡者开始做梦并形成永久的记忆.
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 various things, including age.
睡眠阶段的长度因人而异,取决于包括年龄在内的各种事物.
After cycling through NREM stages, sleepers enter REM sleep, which is quite different from the other stages of sleep.
在经过NREM阶段后,睡眠者会进入REM睡眠,这与其他睡眠阶段有很大不同.
As the name suggests, closed eyes move rapidly from side to side.
正如名字所暗示的,闭眼从一面迅速移动到一面.
It’s as if they are watching a ping-pong match.
他们似乎在看乒乓球比赛。
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 become almost completely paralyzed during this stage.
在这一阶段,肌肉几乎完全瘫痪。
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 Dreams occur during REM and deep sleep.
甜(和不至于相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相去相
We dream every night, although we don’t always remember our dreams.
每天晚上我们都做梦,
All dreams have two things in common.
所有梦有两相通相.
They are story-like narratives, and they generally include the dreamer as a main character.
它们是类似故事的叙事,一般将"梦想"者列为主角.
Not all dreams are pleasant.
并不是所有的梦想都是愉快的。
Nightmares are frightening dreams that may cause sleepers to wake up distressed.
噩梦是令人恐惧的梦 可能让睡着的人醒来时很痛苦
Young children can experience extreme nightmares called night terrors.
幼儿可以经历被称作"夜惊"的极端噩梦.
Night terrors can cause them to scream and thrash about without being fully awake.
夜晚的恐怖会让他们尖叫和被打动而不完全清醒.
For centuries, people have pondered the meaning of dreams.
几个世纪以来 人们一直在思考梦想的意义
Ancient cultures believed they were messages from the gods.
古代文化认为它们是神的旨意.
Today, some people think that dreams are a product of imagination.
今天,有些人认为梦想是想象力的产物.
Others think dreams may contain some kind of hidden message.
其他人认为梦可能包含某种隐藏的信息.
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, it can cause trouble for us during the day.
可能会给我们带来麻烦。
When we are sleep-deprived, we can become cranky and make more mistakes when working.
当我们失眠时,我们会变得疯狂,在工作时会犯更多的错误。
We are also less creative and have difficulty with problem solving.
我们也缺乏创造性,难以解决问题。
Our brain doesn’t struggle alone—studies show that the body has a harder time maintaining a stable body temperature without enough sleep.
我们的大脑并不孤独地挣扎,
Wounds even take longer to heal.
伤口甚至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,
It is vital to maintain good and consistent sleep habits.
保持良好和一贯的睡眠习惯至关重要。
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 a regular schedule.
这会帮助保持你的身体 固定的时间表。
It also helps if you limit screen time; try not to watch television, do computer work, or even use a tablet or smartphone right before turning in for the night.
它也会帮助你限制屏幕时间;尝试不看电视,做电脑工作,甚至使用平板电脑或智能手机,然后在晚上上门。
Avoid intense activity before going to bed; going for a walk is fine, but anything more could increase your body temperature and make it hard to fall asleep.
在睡觉前避免剧烈活动;去散步是好的,但任何更多的东西都可能提高你的体温并让睡眠难以入睡.
If you do have trouble falling asleep, try taking a warm bath or shower beforehand.
如果你真的睡不着 就先洗个热水澡或洗澡
Either one will relax your muscles and help you slip into a peaceful slumber.
其中一个会放松你的肌肉 帮助你滑入一个平静的睡眠。
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.
Glossary anabolic activity a metabolic process during which (n.)
术语类活性是一种代谢过程,其间(n.)
the body builds or mends cells (p.
体积(p.
9) brain waves (n.)
9) 脑波 (n.
patterns of brain activity that can be measured in electric currents (p.
在电流中可以测量的大脑活性规律(p.
7) catabolic activity a metabolic process during which (n.)
7) 催产活性是一种代谢过程,其间(n.
the body breaks down cells to use for energy (p.
机体分解出细胞,用于能量(p.
9) function (v.)
9) 函数(五.
to act or work as expected (p.
(第6页)
4) immune system a system that moves antibodies (n.)
4)免疫系统 一个能移动抗体的系统(n.
through the body to fight infection (p.
通过身体与感染作斗争(p.
10) molecules (n.)
10) 分子 (n.
the smallest parts of a substance that can exist by themselves, each made of one or more atoms (p.
一个物质中能够自己存在的最小部分,每个部分由一个或多个原子组成(p.
9) monitor (v.)
9) 监测器(五.
to observe or check the progress of something over time (p.
以观察或检查某物在一段时间内的进展(p.
11) restores (v.)
11) 恢复(五.
returns something to its original condition (p.
返回原状态(p.
9) schedule (n.)
9) 计划(n.
a plan for when and where one or more events will take place (p.
关于何时何地将发生一个或多个事件的计划(p.
15) sleep-deprived not having enough sleep (p.
15)睡眠不足睡眠不足(p.
14) (adj.)
14）（形容词）