– 英语/中文 双语歌词

歌词与翻译

[中文]

1965年，17岁的高中生Randy Gardner

保持清醒长达264小时。

这相当于11天，看看他在没有睡眠的情况下如何应对。

第二天，他的眼睛失去了聚焦能力。

随后，他失去了用触觉辨认物体的能力。

到第三天，Gardner情绪波动，动作不协调。

实验结束时，他很难集中注意力，

短期记忆出现问题，

产生偏执，

甚至出现幻觉。

虽然Gardner恢复了，且没有长期的心理

或身体损伤，

但对其他人来说，失眠可能导致激素失衡，

疾病，

在极端情况下，甚至死亡。

我们才刚开始理解睡眠的根本原因，

但我们知道它是必不可少的。

成年人每晚需要七到八小时的睡眠，

青少年大约需要十小时。

我们感到困倦是因为身体发出的信号，

告诉大脑我们已经疲劳，

以及环境信号——外面天色变暗。

促眠化学物质的增加，

如腺苷和褪黑激素，

使我们进入轻度小睡，随后逐渐加深，

让呼吸和心率减慢，

肌肉放松。

这种非快速眼动睡眠阶段是DNA修复的时机，

身体为迎接新的一天进行自我补充。

在美国，

估计有30%的成年人和66%的青少年

经常缺乏睡眠。

这不仅仅是小小的不便。

长时间不睡可能导致严重的身体伤害。

当我们缺乏睡眠时，

学习，

记忆，

情绪，

以及反应时间都会受到影响。

失眠还可能引发炎症，

幻觉，

高血压，

甚至与糖尿病和肥胖有关。

2014年，一名狂热的足球迷因

连续熬醒48小时观看世界杯而去世。

虽然他的早逝是因为中风，

研究显示，长期每晚睡眠少于六小时

会使中风风险增加四倍半，

相比于每晚保持七到八小时充足睡眠的人。

对于地球上极少数携带罕见遗传基因突变的人来说，

失眠成为他们每日的现实。

这种病症被称为致命性家族性失眠，

使身体陷入噩梦般的清醒状态，

阻止其进入睡眠的庇护所。

在数月或数年内，

这种逐渐恶化的疾病会导致痴呆和死亡。

睡眠不足如何导致如此巨大的痛苦？

科学家认为答案在于大脑中废物的积累，

于大脑内。

在清醒时段，

细胞忙于消耗我们一天的能量来源，

这些能量会被分解成各种副产物，

包括腺苷。

随着腺苷的积累，

它会提升睡意，也被称为睡眠压力。

事实上，咖啡因的作用是阻断腺苷受体通路。

其他废物也会在大脑中积累，

如果不被清除，它们会共同导致大脑负荷过重，

据认为这会引发睡眠不足的诸多负面症状。

那么，睡眠时大脑到底发生了什么来防止这种情况？

科学家发现了一种被称为“脑淋巴系统”的机制，

一种清除积累物质的清洁机制，

在我们睡眠时它的活性更高。

它利用脑脊液冲刷掉有毒的副产物，

这些副产物在细胞之间积累。

淋巴管是免疫细胞的通道，

最近在大脑中被发现，

它们可能也在清除大脑每日废物中发挥作用。

虽然科学家们继续探索睡眠背后的恢复机制，

我们可以肯定，沉入梦乡是必要的，

如果我们想保持健康和精神。

[英语]

In 1965, 17-year-old high school student, Randy Gardner

stayed awake for 264 hours.

That's 11 days to see how he'd cope without sleep.

On the second day, his eyes stopped focusing.

Next, he lost the ability to identify objects by touch.

By day three, Gardner was moody and uncoordinated.

At the end of the experiment, he was struggling to concentrate,

had trouble with short-term memory,

became paranoid,

and started hallucinating.

Although Gardner recovered without long-term psychological

or physical damage,

for others, losing shuteye can result in hormonal imbalance,

illness,

and, in extreme cases, death.

We're only beginning to understand why we sleep to begin with,

but we do know it's essential.

Adults need seven to eight hours of sleep a night,

and adolescents need about ten.

We grow sleepy due to signals from our body

telling our brain we are tired,

and signals from the environment telling us it's dark outside.

The rise in sleep-inducing chemicals,

like adenosine and melatonin,

send us into a light doze that grows deeper,

making our breathing and heart rate slow down

and our muscles relax.

This non-REM sleep is when DNA is repaired

and our bodies replenish themselves for the day ahead.

In the United States,

it's estimated that 30% of adults and 66% of adolescents

are regularly sleep-deprived.

This isn't just a minor inconvenience.

Staying awake can cause serious bodily harm.

When we lose sleep,

learning,

memory,

mood,

and reaction time are affected.

Sleeplessness may also cause inflammation,

halluciations,

high blood pressure,

and it's even been linked to diabetes and obesity.

In 2014, a devoted soccer fan died

after staying awake for 48 hours to watch the World Cup.

While his untimely death was due to a stroke,

studies show that chronically sleeping fewer than six hours a night

increases stroke risk by four and half times

compared to those getting a consistent seven to eight hours of shuteye.

For a handful of people on the planet who carry a rare inherited genetic mutation,

sleeplessness is a daily reality.

This condition, known as Fatal Familial Insomnia,

places the body in a nightmarish state of wakefulness,

forbidding it from entering the sanctuary of sleep.

Within months or years,

this progressively worsening condition leads to dementia and death.

How can sleep deprivation cause such immense suffering?

Scientists think the answer lies with the accumulation of waste prducts

in the brain.

During our waking hours,

our cells are busy using up our day's energy sources,

which get broken down into various byproducts,

including adenosine.

As adenosine builds up,

it increases the urge to sleep, also known as sleep pressure.

In fact, caffeine works by blocking adenosine's receptor pathways.

Other waste products also build up in the brain,

and if they're not cleared away, they collectively overload the brain

and are thought to lead to the many negative symptoms of sleep deprivation.

So, what's happening in our brain when we sleep to prevent this?

Scientists found something called the glymphatic system,

a clean-up mechanism that removes this buildup

and is much more active when we're asleep.

It works by using cerebrospinal fluid to flush away toxic byproducts

that accumulate between cells.

Lymphatic vessels, which serve as pathways for immune cells,

have recently been discovered in the brain,

and they may also play a role in clearing out the brain's daily waste products.

While scientists continue exploring the restorative mechanisms behind sleep,

we can be sure that slipping into slumber is a necessity

if we want to maintain our health and our sanity.

重点词汇

词汇	含义
sleep /sliːp/ A1	noun - 睡眠 (shuìmián) verb - 睡觉 (shuìjiào)
awake /əˈweɪk/ A2	verb - 醒来 (xǐnglái) adjective - 清醒的 (qīngxǐng de)
deprivation /ˌdɛprɪˈveɪʃən/ C1	noun - 剥夺 (bōduó)
memory /ˈmɛməri/ B1	noun - 记忆 (jìyì)
paranoid /ˈperəˌnɔɪd/ C1	adjective - 偏执的 (piānzhí de)
hallucinating /həˈluːsɪˌneɪtɪŋ/ C1	verb - 产生幻觉 (chǎnshēng huànjué)
adenosine /əˈdɛnəsɪn/ C2	noun - 腺苷 (xiàngān)
melatonin /ˈmɛləˌtoʊnɪn/ C2	noun - 褪黑激素 (tuìhēi jīsù)
glymphatic /ɡlaɪmˈfætɪk/ C2	adjective - 脑淋巴系统 (nǎo línbā xìtǒng)
cerebrospinal /ˌsɛrəbrəˈspaɪnəl/ C2	adjective - 脑脊液的 (nǎo zhǐyè de)
inflammation /ˌɪnfləˈmeɪʃən/ C1	noun - 炎症 (yánzhèng)
stroke /stroʊk/ B2	noun - 中风 (zhòngfēng)
insomnia /ɪnˈsɒmniə/ B2	noun - 失眠 (shīmián)
fatal /ˈfeɪtəl/ B2	adjective - 致命的 (zhìmìng de)
hormonal /hɔrˈmoʊnəl/ B2	adjective - 激素的 (jīsù de)
imbalance /ˌɪmbəˈlæns/ C1	noun - 失衡 (shīhéng)
replenish /rɪˈplɛnɪʃ/ C1	verb - 补充 (bǔchōng)
pressure /ˈprɛʃər/ B1	noun - 压力 (yālì)