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第449期:现在的打工人,真能“熬”。

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本期新词


Buzzword Mix-Clean Sleep


Do you know that yesterday was World Sleep Day?大家知道昨天是【世界睡眠日】吗?


Sleep is one of those topics that is hugely important to us, but we often tend to ignore it.


Regardless of your age, you probably have experienced some form of sleeping disorder at certain point in your life. I know I have.


So in today's buzzword, let us take a look at this relatively new idea called Clean Sleep.


But before we talk about the buzzword itself, let's take a look at the harmful consequences of poor quality sleep.


Poor quality sleep can be unsettling for the metabolism and hormones.


它是会扰乱你的新陈代谢和激素水平, which can lead to weight gain, bad moods, impaired memory, and brain fog, as well as serious health concerns, such as inflammation and reduced immunity, which can increase your risk of chronic disease.


随之而来的就是比如体重上升, 情绪不佳, 记忆力受损, 出现这种类似于脑雾一样的情况;


甚至还会有长期反复的炎症, 免疫力降低, 这也就意味着你可能更容易得慢性病.


It goes without saying that poor sleep is terrible from a beauty perspective, that is why sometimes people say they need their beauty sleep.


而且对你的容貌也会产生影响, 这是为什么有些女生会说要睡美容觉beauty sleep.


01 What is clean sleep?


So now let's get to the buzzword itself, what is clean sleep?


这个几年前才出现的概念, 你可以把它翻译成 “洁净睡眠”或者 “清洁睡眠”.


Clean Sleep

Clean sleep is a practice centered around maximizing your sleep hygiene before bedtime. This includes ensuring your mind, body, and sleeping area are all optimized for a healthy night’s rest.


这里的 “清洁睡眠”主要是说要准备你的身、心、 包括你的整个睡眠的区域, 都能够达到一个最好的状态, 最适合你去休息, 也能让你最快入眠.


Here I'm gonna share with you some really achievable tips for getting your sleep scrubbed up.


所以要实现这种Clean Sleep和大家分享几个切实可行的小技巧.


5 achievable tips


No.1, eat breakfast every day and within 30 minutes of getting up, this stops the body from running on 'adrenaline energy' which is one of the main causes of shallow, ‘muddy’ sleep.


早上起来尽快吃早餐, 这样你的身体不会只是靠 adrenalin energy, 靠肾上腺素撑着, 这样你会更容易有深层睡眠.


No.2, minimize stimulants throughout the day – especially caffeine and refined sugars.


Don't use caffeine as a substitute for food especially at breakfast and avoid caffeinated drinks after 2pm.


尽量在你的一天中少接触会让你神经兴奋的这种stimulants, 特别是咖啡因和精制糖. 早餐也不要喝一杯咖啡了事, 尽量在下午2点之后不要喝任何带咖啡因的饮料.


No.3, drink 1.5-2 liters of water every day to create clean cells and circulation.


This includes fruit juices, non-caffeinated herbal teas, but avoid ‘low sugar’ drinks which may contain colorants, stimulants and other chemicals which can affect your sleep quality.


每天喝1.5~2升水, 我觉得各种健身的里面都会提到, 你可以去喝一些果汁和一些不带咖啡因的茶;


但尽量不要喝那些所谓低糖的饮料, 因为它可能里面会有各种各样的添加剂, 也会刺激你的神经, 影响你的睡眠质量.


And No.4, get to bed around 10:30 pm to enable access to that vital 90-minute phase of sleep before midnight, that has the capacity to powerfully restore and heal the body.


尽量在10:30之前上床睡觉. 我知道对很多人包括我自己都比较难做到这一点.


我们的中医里说的也比较类似, 在12点之前的一个半小时, 其实是相当重要的, 因为这个时间你可以上床睡觉的话, 你身体就更容易从你一天的疲累中修复.


No.5, clean up your act with technology-create an electronic sundown 90 minutes before you get into bed.


这条对我们来说最难, 就是尽量控制你的屏幕时间.


他这里就建议了一个所谓的electronic sundown, this means if you watch TV, do this only (and not in bed) – avoid dual and triple screening.


也就是说在你睡觉之前的一个半小时之内, 如果你要看电视, 那么你保证你只看一个屏幕, 而不要比如说开着电视刷手机, 又看着电脑这种double/triple screening过度刺激你的脑部.

And ensure your bedroom is tech-free, avoid checking email and social media before going to bed.

大家肯定有那种躺在床上刷视频, 越刷越兴奋的经历.


And the last one is sort your space.


Now clean sleep is not just about what you do, but also about your sleeping environment.

It's a good idea to keep the room at a neutral temperature so that you are comfortable and open a window to let air ventilate around the room if it's not too cold.

给自己创造一个良好的睡眠环境, 首先你要保证你的卧室能给你带来舒适的感觉, 温度适宜.

You should limit the amount of time you spend in your bedroom other than resting.

This way your body will recognize that this is a space for sleep.


这点我感触颇深, 有一段时间我特别喜欢在床上工作, 后来就发现确实是影响到了我的睡眠. 因为我的身体就会认为这其实也是我的办公室.

Another key component is to keep your room as dark as possible, use, for example, blackout curtains, those very dark heavy curtains.

Your body only produces melatonin most effectively in complete darkness so any light can hinder your sleeping experience.

这个就是让你身体能更好产生melatonin, 褪黑素.


03 Benefits of high-quality sleep

Now, if you can do all of these, you are gonna soon feel the benefits of getting more high quality sleep.

It’s gonna give you healthier, fuller hair

Increases immunity from colds and flu

It helps encourage a better diet

It’s good for your mental health

Strengthens your memory and overall cognitive functioning

More sleep also equals a better mood

So why are we waiting?Let's try to find ways to achieve clean sleep as soon as possible.

Now let's move on to the sample sentence.


例句示范

Example 1:

-Clean sleeping promotes good sleep hygiene, something that can take time to establish and maintain.

重点单词   查看全部解释    
unsettling [ʌn'setliŋ]

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adj. 使人不安的;(消息)扰乱的 v. 动乱不定;心

 
caffeine ['kæfi:n]

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n. 咖啡因

联想记忆
minimize ['minimaiz]

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v. 将 ... 减到最少
[计算机] 最小化

联想记忆
disorder [dis'ɔ:də]

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n. 杂乱,混乱
vt. 扰乱

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contain [kən'tein]

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vt. 包含,容纳,克制,抑制
vi. 自制

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chronic ['krɔnik]

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adj. 长期的,慢性的,惯常的

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circulation [.sə:kju'leiʃən]

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n. 流通,循环,发行量,消息传播

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encourage [in'kʌridʒ]

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vt. 鼓励,促进,支持

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neutral ['nju:trəl]

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adj. 中立的,中性的
n. 中立者,空挡的

 
sample ['sæmpl]

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n. 样品,样本
vt. 采样,取样

联想记忆

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