– 英语/中文 双语歌词

歌词与翻译

[中文]

音乐

大家好，欢迎回到

简单英语播客，我们在这里用易懂的方式讨论有趣的话题。我是丽莎，你们的主持人。

about interesting topics in a way that's

easy to understand I'm Lisa your host

今天，我们将深入探讨一个大家都好奇但可能没有深入思考的问题：我们为什么要睡觉？

all wonder about but may not think

deeply about why do we sleep what

当我们晚上闭上眼睛时，会发生什么？为什么睡觉对我们如此重要？

and why is it so important to help us

为了帮助我们探索这个迷人的话题，我邀请了马克，一位睡眠研究和健康专家。

joined by Mark a sleep researcher and

和往常一样，别忘了查看下方的评论部分，获取免费的PDF文件，里面有本集的完整文本和词汇表。

to check out the free PDF file in the

comment section below to get the full

transcript and vocabulary for this

音乐

欢迎马克，感谢丽莎，我很高兴能来。睡眠是我们每个人都会做的事，但很多人并不了解它如何影响我们的身体和心灵。

excited to be here sleep is something we

all do but many of us don't understand

让我们一起揭开这个谜团吧。

unravel the mystery together that's

没错，马克。听众朋友们，请继续收听，因为我们稍后会分享一个关于梦的惊人趣事。

tuned because we'll share a surprising

fun fact about dreams later on so grab a

泡杯茶，坐下来，让我们

音乐

开始吧。马克，让我们从基础开始，人类为什么需要睡眠？

why do humans need to sleep great

好问题，丽莎。睡眠就像给手机充电，就像你的手机需要电量来运行，你的身体和大脑也需要休息来充电。

phone just as your phone needs power to

function your body and brain need rest

在睡眠期间，你的大脑处理记忆、修复细胞并清除毒素。没有睡眠，我们的身体很难正常运作。

during sleep your brain processes

memories repairs cells and clears out

toxins without it our body struggles to

function

这很有趣，但如果有人睡眠不足会怎样呢？

happens if someone doesn't get enough

哦，后果可能很严重。睡眠不足会影响注意力、情绪，甚至身体健康。例如，你有没有试过熬夜后，发现自己健忘或第二天心情烦躁？

of sleep affects concentration mood and

even physical health for example have

you ever tried to stay awake late and

found yourself forgetting things or

feeling cranky the next day oh

绝对有过。我也注意到，当我睡眠不足时，我会渴望垃圾食品。

I'm sleep-deprived I crave junk food

that's actually a biological response

这实际上是一种生物反应。当我们睡眠不足时，我们的饥饿激素会失衡，就像你的身体在寻找含糖或脂肪食物中的快速能量。

hormones get unbalanced it's like your

body is looking for quick energy from

sugary or fatty

哇，所以睡眠不仅影响我们的精力水平，还影响其他方面。睡眠有哪些不同的阶段呢？

just our energy levels what are the

different stages of sleep good question

好问题。睡眠主要分为两种类型：REM（快速眼动睡眠）和非REM睡眠。非REM睡眠有三个阶段，在最深的阶段，你的身体会进行大部分修复工作。

which stands for rapid eye movement and

nonr nonr has three stages and it's

during the deepest stage that your body

does most of its repair work REM sleep

另一方面，REM睡眠是我们做梦的时候，这个阶段对大脑活动和情绪处理很重要。

stage is important for brain activity

and emotional processing so if I sleep

如果我睡8个小时，我会多次经历这些阶段吗？

multiple times

没错。我们每晚会经历这些阶段约4到6次，每个周期大约持续90分钟。这就是为什么充足的睡眠至关重要，如果你在周期中间醒来，可能会感到昏昏沉沉。

about four to six times a night each

cycle lasts around 90 minutes that's why

getting enough sleep is crucial if you

wake up in the middle of a cycle you

might feel

这解释了为什么我有时即使睡了几个小时还是感到疲倦。说到昏昏沉沉，小睡有帮助吗？

feel tired even after sleeping for hours

speaking of grogginess what about naps

are they

如果做得好，小睡很有帮助。20分钟的小睡可以提高警觉性，而不会让你感到疲惫。但如果你小睡太久，可能会进入深度睡眠，这样醒来会更困难。

a 20-minute nap can boost alertness

without making you feel sluggish but if

you nap too long you might enter deep

sleep which can make waking up harder

知道了，我会缩短小睡时间。现在，有些人说他们只需要4或5个小时的睡眠就能生存，这是真的吗？

short now some people say they can

survive on just four or 5 hours of sleep

is that

对大多数人来说不是。成年人平均每晚需要7到9个小时的睡眠。有些罕见的个体有基因突变，让他们在较少的睡眠下也能正常运作，但他们是例外，不是规则。

adult needs 7 to 9 hours of sleep per

night some rare individuals have a

genetic mutation that lets them function

on less but they're the exception not

the rule so most of us shouldn't try to

所以，我们大多数人不应该试图模仿那些罕见的个体。有什么改善睡眠的小贴士吗？

individuals what are some tips for

better sleep

当然。首先，坚持一致的睡眠时间表，每天在同一时间上床睡觉和起床，即使在周末也是如此。

schedule go to bed and wake up at the

same time every day even on

其次，建立一个放松的睡前习惯，比如阅读或冥想。第三，避免在睡前至少一小时使用屏幕，因为蓝光会欺骗你的大脑，让它认为还是白天。

bedtime routine like reading or

meditating and third avoid screens at

least an hour before bed because the

blue light tricks your brain into

thinking it's

daytime that's such practical advice

这些建议非常实用，我会尽量早点关掉手机。另一个重要因素是你的睡眠环境，确保你的卧室黑暗、安静和凉爽。

earlier another important important

factor is your sleep environment make

sure your bedroom is dark quiet and cool

如果你住在噪音大的地方，降噪窗帘或白噪音机器可以帮助。此外，投资一个舒适的床垫和枕头，毕竟我们一生中有大约三分之一的时间是在床上度过的。

machines can help if you live in a noisy

area also invest in a comfortable

mattress and pillows after all we spend

about a third of our lives in

bed that's true a good mattress can make

没错，一个好的床垫可以带来很大的不同。对于那些难以入睡的人，有什么技巧可以尝试吗？

struggle with falling asleep are there

any techniques they can

try yes

绝对有。一个方法是4-7-8呼吸法：吸气4秒，屏住呼吸7秒，然后缓慢呼气8秒。这非常平静，有助于身体放松。

breathing technique you inhale for 4

seconds hold your breath for 7 seconds

and exhale slowly for 8 seconds it's

very calming and helps your body relax

另一个方法是渐进式肌肉放松，从脚趾开始，逐个紧张然后放松身体的每个肌肉群。

relaxation where you tense and then

relax each muscle group in your body

starting from your toes and moving

这些听起来都是很棒的建议。我听说有些人还使用睡眠应用程序，它们有效吗？

heard some people also use sleep apps do

they work

它们可以很有帮助，尤其是播放舒缓声音或引导冥想的应用程序。只需确保你不在睡前花太多时间在手机上，目标是放松，而不是分心。

that play soothing sounds or guide you

through

meditations just make sure you're not

spending too much time on your phone

before bed the goal is to relax not get

distracted that makes

有道理。最后一个问题，关于周末补觉的想法，这有效吗？

the idea of catching up on sleep during

the weekend does it

不幸的是，这并不那么简单。虽然周末睡得晚可以稍微帮助，但它不能代替一致的高质量睡眠。最好在整个星期保持规律的时间表。

while sleeping in on weekends can help a

little it's not a substitute for

consistent good quality sleep it's

better to maintain a regular schedule

throughout the week got it consistency

明白了，一致性是关键。感谢马克分享这些宝贵的信息，我学到了很多。

information Mark I've learned so much

音乐

现在是我们的趣事时间。马克，你知道吗？人类大约有三分之一的时间是在睡眠中度过的。

Mark did you know that humans spend

about onethird of their lives sleeping

没错，还有更迷人的事情：大多数人每晚都会做梦，但我们忘记了95%的梦。

more fascinating most people dream every

night but we forget 95% of our

dreams really why do we forget them

真的吗？为什么我们会忘记它们？科学家认为，这是因为在REM睡眠期间，负责记忆的大脑区域活跃度较低，除非你在做梦时或做梦后立即醒来，否则就像从未发生过一样。

of the brain responsible for memory is

less active during RM sleep unless you

wake up during or right after a dream

it's like it never happened that's so

这真是令人着迷，梦真的像心灵的小谜团。有些研究人员甚至认为梦有助于我们解决问题或处理情绪。

Mysteries of the

mind they are some researchers even

think dreams help us solve problems or

process emotions have you ever had a

你有没有做过一个给你创造性想法的梦？

有过，我们的大脑在睡眠时如何工作真是令人惊奇。

brain works even when we're

[Music]

音乐

马克，这是一次非常启发性的对话。睡眠不仅仅是休息，它关乎愈合、成长，甚至做梦。

conversation sleep isn't just about

resting it's about healing growing and

绝对是这样，丽莎。睡眠就像一种超级力量，让我们保持健康和快乐。所以，听众朋友们，让睡眠成为你们生活中的优先事项，这是你能为自己做的最好的事情之一。

like a superpower that keeps us healthy

healthy and happy so to all our

listeners make sleep a priority in your

life it's one of the best things you can

do for

感谢马克今天加入我们，也感谢听众朋友们收听简单英语播客。如果你觉得这一集有帮助，别忘了点赞、订阅，并与你的朋友分享。

us today Mark and thank you listeners

for tuning in to the simple English

podcast if you found this episode

helpful don't forget to like subscribe

and share it with your friends Sweet

祝大家有美好的梦，下次再见，保重，睡个好觉。

care and sleep well

音乐

[英语]

[Music]

hello everyone welcome back to the

simple English podcast where we talk

about interesting topics in a way that's

easy to understand I'm Lisa your host

today we're diving into a question we

all wonder about but may not think

deeply about why do we sleep what

happens when we close our eyes at night

and why is it so important to help us

explore this fascinating topic I'm

joined by Mark a sleep researcher and

wellness expert as always don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and vocabulary for this

[Music]

episode welcome Mark thanks Lisa I'm so

excited to be here sleep is something we

all do but many of us don't understand

how it affects our body and mind let's

unravel the mystery together that's

right Mark and for our listeners stay

tuned because we'll share a surprising

fun fact about dreams later on so grab a

cup of tea sit back and let's

[Music]

begin Mark let's start with the basics

why do humans need to sleep great

question Lisa sleep is like charging a

phone just as your phone needs power to

function your body and brain need rest

to recharge

during sleep your brain processes

memories repairs cells and clears out

toxins without it our body struggles to

function

properly that's interesting but what

happens if someone doesn't get enough

sleep oh the effects can be serious lack

of sleep affects concentration mood and

even physical health for example have

you ever tried to stay awake late and

found yourself forgetting things or

feeling cranky the next day oh

definitely I've also noticed that when

I'm sleep-deprived I crave junk food

that's actually a biological response

when we don't sleep enough our hunger

hormones get unbalanced it's like your

body is looking for quick energy from

sugary or fatty

foods wow so sleep affects more than

just our energy levels what are the

different stages of sleep good question

sleep has two main types re

which stands for rapid eye movement and

nonr nonr has three stages and it's

during the deepest stage that your body

does most of its repair work REM sleep

on the other hand is when we dream this

stage is important for brain activity

and emotional processing so if I sleep

for8 hours do I go through these stages

multiple times

exactly we cycle through the stages

about four to six times a night each

cycle lasts around 90 minutes that's why

getting enough sleep is crucial if you

wake up in the middle of a cycle you

might feel

groggy that explains why I sometimes

feel tired even after sleeping for hours

speaking of grogginess what about naps

are they

helpful naps can be great if Done Right

a 20-minute nap can boost alertness

without making you feel sluggish but if

you nap too long you might enter deep

sleep which can make waking up harder

good to know I'll keep my naps

short now some people say they can

survive on just four or 5 hours of sleep

is that

true for most people no the average

adult needs 7 to 9 hours of sleep per

night some rare individuals have a

genetic mutation that lets them function

on less but they're the exception not

the rule so most of us shouldn't try to

be like those rare

individuals what are some tips for

better sleep

sure first stick to a consistent sleep

schedule go to bed and wake up at the

same time every day even on

weekends second create a relaxing

bedtime routine like reading or

meditating and third avoid screens at

least an hour before bed because the

blue light tricks your brain into

thinking it's

daytime that's such practical advice

I'll definitely try turning off my phone

earlier another important important

factor is your sleep environment make

sure your bedroom is dark quiet and cool

noise cancelling curtains or white noise

machines can help if you live in a noisy

area also invest in a comfortable

mattress and pillows after all we spend

about a third of our lives in

bed that's true a good mattress can make

such a difference what about people who

struggle with falling asleep are there

any techniques they can

try yes

absolutely what method is the 478

breathing technique you inhale for 4

seconds hold your breath for 7 seconds

and exhale slowly for 8 seconds it's

very calming and helps your body relax

another method is progressive muscle

relaxation where you tense and then

relax each muscle group in your body

starting from your toes and moving

upward those sound like great tips I've

heard some people also use sleep apps do

they work

work they can be helpful especially apps

that play soothing sounds or guide you

through

meditations just make sure you're not

spending too much time on your phone

before bed the goal is to relax not get

distracted that makes

sense one last question mark what about

the idea of catching up on sleep during

the weekend does it

work unfortunately it's not that simple

while sleeping in on weekends can help a

little it's not a substitute for

consistent good quality sleep it's

better to maintain a regular schedule

throughout the week got it consistency

is key thank you for all this valuable

information Mark I've learned so much

[Music]

already now it's time for our fun fact

Mark did you know that humans spend

about onethird of their lives sleeping

that's right and here's something even

more fascinating most people dream every

night but we forget 95% of our

dreams really why do we forget them

scientists believe it's because the part

of the brain responsible for memory is

less active during RM sleep unless you

wake up during or right after a dream

it's like it never happened that's so

intriguing dreams really are like little

Mysteries of the

mind they are some researchers even

think dreams help us solve problems or

process emotions have you ever had a

dream that gave you a creative

idea yes I have it's amazing how our

brain works even when we're

[Music]

asleep well Mark this has been such an

enlightening

conversation sleep isn't just about

resting it's about healing growing and

even dreaming absolutely Lisa sleep is

like a superpower that keeps us healthy

healthy and happy so to all our

listeners make sleep a priority in your

life it's one of the best things you can

do for

yourself thank you so much for joining

us today Mark and thank you listeners

for tuning in to the simple English

podcast if you found this episode

helpful don't forget to like subscribe

and share it with your friends Sweet

Dreams everyone until next time take

care and sleep well

[Music]

重点词汇

词汇	含义
sleep /sliːp/ A1	noun - 睡觉 verb - 睡觉
dream /driːm/ A2	noun - 梦 verb - 做梦
body /ˈbɒdi/ A1	noun - 身体
brain /breɪn/ B1	noun - 大脑
memory /ˈmeməri/ B1	noun - 记忆
repair /rɪˈpeər/ B2	verb - 修理
toxin /ˈtɒksɪn/ C1	noun - 毒素
concentration /ˌkɒnsnˈtreɪʃən/ B2	noun - 集中
cranky /ˈkræŋki/ B2	adjective - 易怒的
hunger /ˈhʌŋɡər/ B1	noun - 饥饿
energy /ˈɛnərdʒi/ A2	noun - 能量
stage /steɪdʒ/ B1	noun - 阶段
cycle /ˈsaɪkəl/ B2	noun - 周期 verb - 循环
nap /næp/ B1	noun - 小睡 verb - 打盹
alertness /əˈlɜːrtnəs/ C1	noun - 警觉
mutation /mjuːˈteɪʃən/ C1	noun - 突变
relax /rɪˈlæks/ A2	verb - 放松
heal /hiːl/ B2	verb - 治愈
priority /praɪˈɒrɪti/ B2	noun - 优先事项