Unit4 Reading1

Unit 4 Reading 1

Still Can't Sleep? 还睡不着吗？

1 Do you need more sleep but can't get it? Here are some suggestions.

你是否需要更多的睡眠但却得不到?这里有一些建议。

Stick to a regular sleep schedule.坚持有规律的睡眠时间。

2 For unknown reasons, the body's daily rhythms follow a 25-hourcycle. What this means is

that every day we must reset our body clocks to the earth's 24-hour day. Most people keep a

regular schedule during the week, so the adjustment is only an hour and causes little

inconvenience. On weekends，however, many of us follow our natural rhythms and stay up late,

going to sleep an houror so later on Friday night and two hours later on Saturday. By Sunday our

bodies are two or three hours off schedule and come Monday morning we may feel logy and

irritable. By keeping to a regular schedule as much aspossible, your body clock won't have to

work so hard to reset itself.

由于未知的原因，人体的每日节律遵循一个25小时的周期。这意味着我们每天都必须把我们的生物钟调整到地球上24小时的一天。大多数人在一周中都有一个固定的时间表，所以调整只有一个小时，不会造成什么不便。然而，在周末，我们许多人遵循我们的自然节奏，熬夜，周五晚上睡得很晚，周六晚睡两个小时。到了星期天，我们的身体会比预定时间晚两三个小时，到了星期一早上，我们可能会感到疲倦和烦躁。通过尽可能多地保持规律的作息时间，你的生物钟就不用那么努力地工作来调整自己了。

3 Workers on the night shift can reset their biological clocks by sleeping in total darkness

during the day and working under bright lights that simulate sunlight, rather than conventional

indoor lighting.

上夜班的工人可以在完全黑暗的白天睡觉，在模拟阳光的强光下工作，而不是传统的室内照明，从而重置他们的生物钟。

Get regular vigorous exercise. 定期进行剧烈运动。

4 By relaxing muscles and stimulating the release of endorphins-chemicals that act as natural

pain relievers-exercise works as an antidote to stress It can help you fall asleep more quickly and sleep more soundly. Schedule exercise no later than early evening, since strenuous activity too

close to bedtime can stimulate.

通过放松肌肉和刺激内啡肽(一种天然止痛药的化学物质)的释放，运动可以作为压力的解毒剂，它可以帮助你更快地入睡，睡得更香。不要把锻炼安排在晚上早些时候，因为睡觉前的剧烈活动可能会刺激。

Watch your diet. 注意你的饮食。

5 There are no magic sleep foods, but a meal schedule，just like a steady sleep schedule,

helps keep your body clock running smoothly. Eating too late in the evening, especially heavy or

spicy foods can keep you awake, since digestion can delay seep, cautions Michael J. Thorpy, M.D.,

director of the Sleep-Wake Disorders Center at Montefiore Hospital in New York. And because

hunger can keep you awake, dieters should save a few calories for light before-bed snack.

Beware of middle of night snacking. You might train your body to wake up for food!

没有什么神奇的睡眠食物，但是一个饮食计划，就像一个稳定的睡眠计划，有助于保持你的生物钟平稳运行。纽约蒙蒂菲奥里医院(Montefiore Hospital)睡眠-觉醒障碍中心(Sleep-Wake

Disorders Center)主任、医学博士迈克尔·j·索普(Michael J. Thorpy)警告说，晚上太晚吃东西，尤其是油腻或辛辣的食物会让你保持清醒，因为消化可以延迟睡眠。因为饥饿会让你保持清醒，所以节食者应该在睡前少吃点零食，这样可以节省一些热量。当心半夜吃零食。你可以训练你的身体醒来进食

Be wary of sleeping pills. 小心安眠药。

6 They may leave you as groggy as poor night's sleep. And if you rely on pills to help you sleep,

you may find your insomnia is even worse when you try to sleep without them. You can also

develop a tolerance; after awhile pills lose their effectiveness and you need larger doses or

stronger drugs.

它们可能会让你像可怜的睡眠一样昏昏沉沉。如果你依赖药物来帮助睡眠，你可能会发现，当你试图在没有药物的情况下入睡时，你的失眠症会更严重。你也可以培养一种耐受性;一段时间后，药物就失去了效力，你需要更大的剂量或更强的药物。 7 Some people have found that the amino acid L-tryptophan is an effective seep aid, but

supplements recently have been associated with a potentially fatal blood disorder known as

eosinophilia-myalgia syndrome(EMS)Currently, the FDA advises discarding all L-tryptophan on

your shelves.

有些人发现氨基酸l -色氨酸是一种有效的助渗剂，但最近的研究发现，补充剂与一种可能致命的血液疾病有关，这种疾病被称为嗜酸性粒细胞减少-肌痛综合征(EMS)。

Avoid stimulants near bedtime. 睡前不要服用兴奋剂。

8 These include the nicotine incigarettes, the caffeine in coffee, tea, chocolate, colas and diet

pills, andcold remedies containing ephedrine.

这些物质包括香烟中的尼古丁，咖啡、茶、巧克力、可乐和减肥药中的咖啡因，以及含有麻黄素的感冒药。

Limit late-evening alcohol. 限制在深夜的酒精。

9 A drink may help you fall asleep, but you probably won't get a goodnight's rest. Alcohol

suppresses restorative dream sleep，causes numerous short awakenings and, once its sedative

effects have worn off, may leave you wide awake but unrefreshed toward mornin.

.喝一杯可以帮助你入睡，但你可能不会得到一个良好的睡眠。酒精会抑制恢复性梦的睡眠，导致多次短暂的觉醒，一旦其镇静作用消失，可能会让你完全清醒，但到早晨时却精神不振。

Relax before bedtime. 睡前放松。

10 You need at least an hour to unwind. Read a book, listen to quiet music, take a hot bath or

try relaxation techniques，such as meditation or yoga.

你至少需要一个小时来放松。读一本书，听听安静的音乐，洗个热水澡，或者尝试一些放松的方法，比如冥想或瑜伽。

Leave the lights off if you wake up in the middle of the night.如果你半夜醒来，就把灯关掉。

11 New research suggests that several hours of light absorbed through the eyes can actually

reset our biological clocks, reports Charles Czeisler, M.D., director of Circadian, and Sleep

Disorder Medicine at Brigham and Women's Hospital inBoston. The researchers used bright light