Sleeping is important, but we all know that, right? Many people have experienced strange sleeping patterns, weird dreams and a feeling of restlessness and drowsiness during the coronavirus lockdown, despite a good night’s sleep. So what sort of things can help you to improve your sleep?
睡眠很重要，但我们都知道，对吧?在新冠肺炎疫情封锁期间，许多人都经历过奇怪的睡眠模式、奇怪的梦，尽管晚上睡得很好，但仍感到不安和困倦。那么，有哪些方法可以帮助你改善睡眠呢?
There's a plethora of myths related to sleep, some of which can be quite damaging for our health. Former British Prime Minister Margaret Thatcher famously claimed that she only hit the sack for five hours a night. But according to experts this is detrimental to health. Likewise, kipping in front of the TV is another thing to avoid. The bright lights can prevent you from entering deep sleep.
关于睡眠有太多的误解，其中一些对我们的健康非常有害。英国前首相玛格丽特·撒切尔有句名言:她每晚只睡5个小时。但专家表示，这对健康有害。同样，在电视机前打盹也是要避免的。明亮的灯光会阻止你进入深度睡眠。
From a young age we're told to count sheep to help us to nod off, with some choosing to stay in bed to battle with insomnia. However, some experts advise getting up and doing something mindless, like folding socks, to help us get in the mood to catch forty winks.
从很小的时候起，我们就被告知数羊可以帮助我们入睡，有些人选择躺在床上与失眠作斗争。然而，一些专家建议起床做一些不需要动脑的事情，比如叠袜子，来帮助我们进入小睡的状态。
Psychologist Seth J. Gillihan PhD recommends walking to help in the battle against insomnia. He talks about a sleep study published in the journal Sleep Health which suggests that those who walk slightly more will experience better quality and duration of sleep. Watching what you eat or drink can also improve the amount of REM, or rapid eye movement you experience.
心理学家Seth J. Gillihan博士建议步行来帮助对抗失眠。他谈到了发表在《睡眠健康》杂志上的一项睡眠研究，该研究表明，走路多一点的人睡眠质量更好，睡眠时间更长。观察你的饮食也可以增加快速眼动(REM)的数量。
If you're a snorer, you might also want to take note. While most snoring is harmless, it could be a sign of sleep apnoea, with people suffering from the condition more likely to have strokes or heart attacks, irregular heartbeats or high blood pressure.
如果你是个打呼噜的人，你可能也要注意了。虽然大多数打鼾都是无害的，但它可能是睡眠呼吸暂停的迹象，患有这种疾病的人更有可能患中风或心脏病、心律不齐或高血压。
Finally, a decent nap, or even a power nap, can help you to be more alert, calm and focussed. So while there are some good tips like exercising or folding socks to help us get a good night's sleep, sometimes a good afternoon's sleep can help us tackle the day ahead.
最后，一个像样的小憩，甚至是一个有力的小憩，可以帮助你更警觉，冷静和集中注意力。所以，虽然有一些好的建议，比如锻炼或叠袜子可以帮助我们睡个好觉，但有时一个好的下午可以帮助我们应对新的一天。
sleeping patterns 睡眠规律
restlessness 焦躁不安，躁动
drowsiness 睡意朦胧，昏昏欲睡
hit the sack 上床睡觉
kip 睡觉，打盹
deep sleep 深度睡眠
count sheep 数绵羊
nod off 打瞌睡
insomnia 失眠
catch forty winks 打盹，小睡
REM（rapid eye movement） 快速眼动睡眠
snorer 睡觉打呼噜的人
sleep apnoea 睡眠呼吸暂停
nap 小睡， 打盹
power nap 能量盹
a good night's sleep 睡个好觉
1. 阅读课文并回答问题。
1. Which famous person claimed she only slept for five hours a night?
2. Why is falling asleep in front of the TV a bad idea?
3. What should you do instead of staying in bed to battle insomnia?
4. What could snoring be a sign of?
5. What are the benefits of a power nap?
2. 选择意思恰当的单词或词组来完成下列句子。
1. I can't sleep at night cause of his endless _______!
snorer， snoring， snore，snored
2. A good walk can help you to _______ forty winks.
caught ，catching， catch， catches
3. I wish she would _______ sheep in her head!
counting， counts， counted， count
4. A good power _______ in the afternoon can help you to survive the day.
napped， nap， naps， napping
5. I feel really _______ today. I had a terrible night's sleep!
restless，rest， resting ，restlessness
1. 阅读课文并回答问题。
1. Which famous person claimed she only slept for five hours a night?
Margaret Thatcher, the ex-prime minister of the UK.
2. Why is falling asleep in front of the TV a bad idea?
The bright lights of the TV can prevent you from falling into a deep sleep.
3. What should you do instead of staying in bed to battle insomnia?
Try getting up and doing something mindless, like folding socks.
4. What could snoring be a sign of?
It could be a sign of sleep apnoea, with people suffering from the condition more likely to have strokes or heart attacks, irregular heart-beats or high blood pressure.
5. What are the benefits of a power nap?
It can help you to be more alert, calm and focussed.
2 . 选择意思恰当的单词或词组来完成下列句子。
1. I can't sleep at night cause of his endless snoring!
2. A good walk can help you to catch forty winks.
3. I wish she would count sheep in her head!
4. A good power nap in the afternoon can help you to survive the day.
5. I feel really restless today. I had a terrible night's sleep!
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