VOA慢速英语(翻译+字幕+讲解):你的睡眠充足吗?
日期:2017-05-17 11:40

(单词翻译:单击)

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听力文本

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Are You Getting Enough Sleep?
From VOA Learning English, this is the Health & Lifestyle report.
We spend about one-third of our lives asleep. This may sound like a lot of time, but it is not wasted.
Our bodies need sleep to stay healthy. Not getting enough sleep, or as we sometimes say shut-eye, can make us sick.
Sleep and our immune system
The immune system protects the body from diseases and infections. Not getting enough sleep hurts this protective system.
The Mayo Clinic is a nonprofit research hospital in the United States. Its website explains that when we sleep our bodies release proteins that support sleep and help us fight infections. They add that infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.
A new study from the University of Washington in the U.S. seems to confirm this. Dr. Nathaniel Watson was the lead writer of the study. He is also co-director of the university's Medicine Sleep Center at Harborview Medical Center.
Watson says his study shows that the immune system works best when the body gets enough sleep.
For the study, Watson and his team studied 11 pairs of identical twins. This is an important difference from other sleep studies. Other research did not study identical twins.
The identical twins, however, had different sleep patterns. Researchers found that the twin who slept less had a weaker immune system.
Watson says his study showed for the first time that a long-term lack of sleep shuts down parts of the immune system. He says parts that move white blood cells around the body are affected. White blood cells fight infection in the body.
Watson adds that the results confirm a finding of other sleep studies. They found that when sleep-deprived people are given a vaccine, fewer antibodies are produced. If sleep-deprived people are then exposed to a virus, he says, "they are more likely to get the virus."
Watson's study provides more evidence that sleep is important to "overall health and well-being." And sleep is especially important to immune health.
The researchers published their findings in the journal Sleep.
How much sleep is enough?
To stay in good health, experts at the Mayo Clinic say that adults should get seven to eight hours of sleep. Teenagers need nine to 10 hours. And school-aged children may need more than 10 hours of sleep a night.
Experts say the quality and quantity of our sleep becomes poor as we age. This happens because brain circuits that control sleep slowly begin to weaken.
Experts say the process begins in our 30s. By the time we reach our 50s, the average person has lost 50 percent of their ability to have a restful sleep.
These people also have trouble falling asleep and staying asleep through the night. From middle age on, they say these problems only get worse, and they can affect our health.
Signs you may not be getting enough sleep
The website Health.com lists several signs that may mean you are not getting enough sleep.
You're always hungry or you've gained weight. A lack of sleep can affect the hormones that tell your brain you have eaten enough.
You have trouble making decisions. A lack of sleep may affect your higher level brain functions, such as problem solving.
You have trouble remembering things. Sleep helps prepare the brain for new memories.
You feel very emotional. People who are sleep deprived may feel unable to control their emotions, whether they be angry, sad or happy.
Your skin doesn't look good. When we sleep, the body repairs damaged cells, like skin cells. (We don't call it beauty sleep for nothing!)
You are having trouble seeing. When you're tired you may not be able to control your eye muscles.
How to improve your sleep
There are things people can do get better sleep.
Health experts recommend exercise and avoiding work on computers and electronic devices before bed. A cool room is also a better environment for sleeping.
And that's the Health & Lifestyle report.
I'm Anna Matteo.

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词汇解析

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1.work on 影响;从事于

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To work on this show you've got to have balls.
要参与这个节目的制作,你得够大胆UNrrgi0JFM1

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2.electronic devices 电子设备

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Many of the radio and electronic devices used are similar to those of artificial satellites.
所用的无线电和电子仪器中有许多与人造卫星的相同mfbvyg2cAY+3@JZe53A

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3.middle age 中年;中世纪

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Some of the diseases of middle age may be prevented by improving nutrition.
中年时期的一些疾病可以通过改善营养的方式来预防[5j]PY%4DUB

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4.immune system 免疫系统

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The patient's immune system would reject the transplanted organ as a foreign object.
病人的免疫系统会对移植器官产生异质排斥反应8KM|N]MG|GhIr6P%!O

内容解析

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1.You are having trouble seeing.

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have trouble(in) doing 做某事有困难

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I never have trouble sleeping in a strange place.
我从来不择席sYW)nPxw#2a~z!4
Left-handers have trouble using can-openers, scissors, and potato peelers.
左撇子在使用开罐刀、剪刀和土豆削皮器时会有困难VP[U|z_cMVZ3#T.gCA

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2.A lack of sleep can affect the hormones that tell your brain you have eaten enough.

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A lack of 缺乏

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I was hampered by a lack of information.
我受到了信息不足的牵累f&y%yrXt[eP=Y
There is a lack of confidence in the government's ability to manage the economy
人民对该政府管理经济的能力缺乏信心%II.Eo*fc8Vc-

参考译文

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你的睡眠充足吗?
这里是VOA慢速英语健康生活报道~7y^Uo3bDbE-tVXo*kW
一生之中,我们用三分之一的时间来睡觉_NIYwii!+pHIz。虽然听起来时间很长,但这些时间绝对没有浪费xnz^kojJEMga-Zr5h
人体需要睡眠来保持健康80Z-=GVMD8g3DXx+=;Q#。睡眠不足容易生病*dk12]OD6Cc_q
睡眠和免疫系统
免疫系统可以帮助人体抵御疾病和感染hS@VGXZF;jE。而缺乏充足的睡眠会伤害免疫系统atVJ^zgm-*o4[OL]-
梅奥诊所是美国一家非盈利性研究医院tqP@SMUG+YS4i)Amvc。其官网上指出,入睡后人体会释放出蛋白质从而保证睡眠并对抗感染oT#*vpLf9Zgw
他们还指出,当睡眠不足时,对抗感染的抗体和细胞也会减少^=^HT3vmS17k4~K
美国华盛顿大学一项新研究似乎证实了这一观点%qDTl5u!^D#qTw^GUnb。纳撒尼尔·沃森(Nathaniel Watson)博士是该研究的首席作者l=4_ye%l1Fs。他还是华盛顿大学港景医学中心睡眠医学中心的联席主任c@!s(O1W,HTUsXR&sy

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你的睡眠充足吗.jpeg
沃森成,他的研究显示,只有当人体获得充足睡眠时,免疫系统才能发挥最大功效2~Jm]6-dI5G#o12_
为了进行研究,沃森和团队分析了11对同卵双胞胎,这与其它的睡眠研究之间有重大区别lszytnxSS!C。其它研究未曾分析过同卵双胞胎LjVwyu#h(U3H2E8btlr[
双胞胎的睡眠模式并不相同uDT=5lXyt1!。研究人员发现,双胞胎中睡眠较少的人免疫力更脆弱u[TxdJwEU2XUwIMP
沃森表示,其研究首次证明,长期缺乏睡眠会导致免疫系统的部分功能停止运作fCfabZ8|avsMe|1l。负责输送白细胞的功能会受到影响k@.MF4_uSW
白细胞可以对抗体内感染PCN@k^*qJCM]Nf4
沃森还表示,该研究还证实了其它睡眠研究的结果3I#a#HFhb0.d|_Rr.9G。他们发现,睡眠不足者接种疫苗时会产生较少的抗体|(J_2fQI]W4_@cy。如果睡眠不足者再接触病毒,“他们仍然可能会感染x1CzKsj1t41Xyw.7vKQe。”
该研究为证实睡眠对人体健康和福祉的重要性提供了更多佐证#*s]J!O#_TH@bzLx(7!!。睡眠对免疫系统也至关重要b~(X3Wo|sT5VgJatK
研究人员在《睡眠》杂志上发表了研究结果OE%wHC9%t&iN
怎样才算充足的睡眠?
梅奥诊所的专家表示,为了保持身体健康,成人需要7到8个小时的睡眠,而青少年需要睡9到10个小时,学龄儿童每晚可能需要超过10个小时的睡眠Gs&x58r95%
专家称,睡眠质量和时长会随着年龄增长而下降,因为控制睡眠的大脑回路逐渐开始减弱3*0e##Tu+0A_
专家表示,30多岁后睡眠出现减弱I6Pl;#x~f^Or*2V*-7+。等到了50多岁,普通人几乎失去了近一半的安眠能力Xx2ZLkYGFQeQ=%Z0Gp
这部分人还伴有难以入睡或者易醒的问题4zT3683nlU9dCqoSExq。人过中年,这些问题会慢慢加重,影响到我们的健康A-&9Bm!i7kTDX,
睡眠不足的迹象
Health.com网站总结出几个可能代表睡眠不足的迹象pcr#yWAZPlgyCf6))%g[
经常觉得饥饿或体重增加DgjtDDkCqQA;qQ。睡眠不足会导致激素无法将饱腹的信号传递给大脑biv!mKz%LRt!R|
迟疑不决5BMuzZ!4~)|g7#DM。缺乏睡眠会影响大脑高级功能,如解决问题等rET(p=N_-t8@
记忆力衰退r72NnHDlNosGBFK(Sr。充足睡眠可帮助大脑接收新记忆O(JLm9*JhA0M
变得情绪化J=&%Zwy5YbJ.l。睡眠不足者可能难以控制自己的喜怒哀乐HF5FVwpnx|[*2+
皮肤暗淡无光s!(wc1+#YfL03uUE)。人体会在入睡后修复受损细胞,如皮肤细胞t2ok_Ga~zq@=qIT。(美容觉一词并非空穴来风f#cwF+tPH&]aZ-!-s6z。)
视力下降8!z_5LwyC97dq*=p-k9D。在疲劳状态下,你可能无法控制眼部肌肉dkNa.8eS(ezY5G7C1=]f
如何改善睡眠
小妙招让你拥有更佳睡眠G7O!2AtL^y4
健康专家建议睡前进行锻炼,还要远离电脑和电子设备0,H!&E!ioDu.@tN。凉爽的房间也有助于安眠gl831!T1A_
以上为健康生活报道的全部内容uy.yw4*D134Ab9zq(
安娜·马特奥为您播报!RyF#L[Nvx6@hXX^

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译文为可可英语翻译,未经授权请勿转载!

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重点单词
  • affectedadj. 受影响的,受感动的,受疾病侵袭的 adj. 做
  • vaccinen. 疫苗
  • nutritionn. 营养
  • identicaladj. 相同的,同一的
  • confidenceadj. 骗得信任的 n. 信任,信心,把握
  • exposedadj. 暴露的,无掩蔽的,暴露于风雨中的 v. 暴露,
  • infectionn. 传染,影响,传染病
  • weakenv. 使 ... 弱,变弱,弄淡
  • environmentn. 环境,外界
  • qualityn. 品质,特质,才能 adj. 高品质的