上期答案
Journaling before bed is another way to clear your mind by organizing your thoughts and feelings, creating a sense of calm before you settle down for the night.
睡前写日记是另一种清空思绪的方法，通过整理和记录你的想法和感受，在夜晚入睡前营造一种宁静的心境。
本期内容
早上好，读者朋友们，今天分享的文章选自《时代周刊》。在忙碌与压力交织的现代生活中，优质的睡眠仿佛成了奢侈品。你是否也在夜深人静时辗转反侧，渴望那一份深沉而宁静的休憩？现在，有一个简单却温馨的秘诀正悄悄改变着人们的睡眠世界——拥抱！是的，你没有听错，这个充满爱意的动作或许正是你通往甜美梦乡的金钥匙。科学研究揭示，拥抱不仅能增进情感联系，还能促进身体释放“幸福激素”，有效缓解焦虑与压力，为你的夜晚铺就一条通往放松与平静的道路。
Cuddling Might Help You Get Better Sleep
拥抱可能有助于改善睡眠
1
You swear you sleep better when you drift off in your partner’s arms, while your sweetheart says spooning is more stress than it's worth. So who’s right? Does cuddling help or harm your sleep?There is not a lot of scientific research on the subject. But the data that do exist come out in support of snuggles. “The perception is that it is a form of bonding, and there’s actually good empirical support for the idea that cuddling could be good for sleep,” says Wendy Troxel, a senior behavioral scientist at the RAND Corporation and author of Sharing the Covers: Every Couple's Guide to Better Sleep.
drift off 入睡，睡着
drift aprt 逐渐疏远
spooning /ˈspuːnɪŋ/ 搂抱
cuddle /ˈkʌdl/ v.拥抱；搂抱
snuggle /ˈsnʌɡ(ə)l/ v.依偎，紧贴
点击下方查看翻译
Research has shown that forms of body-to-body contact like hugging can be stress-relieving, and the same applies to bedtime snuggling. “It can produce a feeling of calm and even have physiological effects, including lowering blood pressure and essentially lowering that ‘fight or flight’ or sympathetic nervous-system response,” says Troxel.She says that such a calming response before bedtime—“particularly with somebody with whom you have a good quality relationship”—can promote feelings of safety, security, and relaxation, which could be beneficial for sleep.
contact n.接触，触摸
stress-relieving 缓解压力
点击下方查看翻译
研究表明，拥抱等身体接触可以缓解压力，睡前依偎也同样可以缓解压力。特罗克塞尔认为“它可以产生一种平静的感觉，甚至产生生理效应，包括降低血压，从根本上降低‘战斗或逃跑’或交感神经系统反应”。她说，睡前这种平静的反应——“特别是和与你关系良好的人在一起时”——可以增进安全感、安心感和放松感，这对睡眠有益。
Another reason that snuggling may be a boon for sleep relates to what scientists know about oxytocin, sometimes aptly called the “cuddle hormone” or “love hormone.”Research shows that snuggling increases feelings of comfort, relaxation, and intimacy, while boosting positive emotions. All of these benefit sleep quality and overall well-being. These feelings come from oxytocin, which is released through various forms of touch, says Malhotra, and is known to reduce anxiety, depression, and stress by lowering cortisol levels, which can have a negative impact on sleep quality.
boon /buːn n.益处
oxytocin /ˌɑːksɪˈtoʊsɪn n.催产素
intimacy /ˈɪntɪməsi/ n. 亲密
点击下方查看翻译
依偎有助于睡眠的另一个原因与科学家对催产素的了解有关，催产素有时被恰当地称为“拥抱激素”或“爱情激素”。研究表明，依偎可以增加舒适感、放松感和亲密感，同时提升积极情绪。所有这些都有利于睡眠质量和整体幸福感。马洛特拉说，这些感觉来自催产素，催产素通过各种形式的触摸释放，已知可以通过降低皮质醇水平来减轻焦虑、抑郁和压力，而皮质醇水平会对睡眠质量产生负面影响。
Roger Ekirch wrote in his book At Day's Close: Night in Times Past that nighttime was "man's first necessary evil" and caused a lot of fear, particularly in pre-industrial societies before artificial light was invented. Ekrich posited that sharing a bed offered a sense of security and physical warmth that was critical to ward off real and imagined threats at night. Even now, sleep remains a vulnerable state, Troxel says, and we as humans tend to derive a sense of security via our connections with others. Everyone is aware that using technology before bed is detrimental for sleep, but one little-known reason why is that it's a solitary activity, says Troxel. “There is even a term for this called ‘technoference,’ which refers to the increasingly common phenomenon where the use of technological devices interferes with face-to-face (or skin-to-skin) interactions, including cuddling,” she says.
evil n.邪恶
artificial /ˌɑːrtɪˈfɪʃ(ə)l adj. 人造的
ward off 防止，避免
derive v. 获得，取得
derive from sth 起源于
technoference n. 科技干扰
点击下方查看翻译
历史学家 A. Roger Ekirch 在他的著作《一天结束时：过去的夜晚》中写道，夜晚是“人类第一个必要之恶”，并引起了很多恐惧，尤其是在人造光发明之前的前工业社会。Ekrich 认为，同床共枕提供了一种安全感和身体上的温暖，这对于抵御夜晚真实和想象的威胁至关重要。Ekrich说即使是现在，睡眠仍然是一种脆弱的状态，我们人类倾向于通过与他人的联系来获得安全感。每个人都知道睡前使用科技产品不利于睡眠，但 Troxel 表示，一个鲜为人知的原因是，睡前使用科技产品是一种独自进行的活动。她说：“这种现象甚至有一个术语叫做‘技术干扰’，指的是使用科技设备干扰面对面（或肌肤接触）互动（包括拥抱）的一种越来越常见的现象。”
Being too close can cause discomfort, overheating, or limited movement, which can wake someone up when they are trying to sleep, says Shelby Harris, director of sleep health at Sleepopolis, an independent sleep and mattress review website. Plus, if one partner moves a lot, it can disturb the other, leading to poor sleep. Those sensitive to temperature or movement may have an especially tough time with falling asleep snuggling, she says.“It’s not going to be a one-size-fits-all approach,” echoes Troxel.
mattress /ˈmætrəs/ n. 床垫，褥垫
点击下方查看翻译
Journal：Time
Title：Cuddling Might Help You Get Better Sleep（August 19, 2024）
Category：Sleep and Health
END
写作句式积累
In the distant past, the options for pre-sleep activities were limited and often social in nature, such as gathering around the fire. Now, smartphones and tablets rule the night.
在遥远的过去，睡前活动的选择是有限的，通常是社交性质的，比如围在火旁。现在，智能手机和平板电脑主宰了整个夜晚。
练一练
In the given sentence, what does the phrase "one-size-fits-all approach" imply?
A) A strategy that guarantees success for everyone.
B) A universally applicable solution or method.
C) A flexible and customizable solution tailored to individual needs.
D) A standardized method that may not be suitable for everyone.
翻译练习
Historically, sleep has always been a communal behavior, so a tilt toward solo sleep is only relatively recent.
翻译练习，欢迎大家文末留言打卡，下期推送文章公布答案哟，一起阅外刊学英语吧！
获取完整版PDF及音频文件：
网盘链接(无提取码):
https://pan.quark.cn/s/e79e82d75f49
点击下方链接查看往期文章 ↓ ↓ ↓记得点关注哟
扫码关注我的视频号
分享
收藏
点赞
在看
分享，收藏，点赞与在看，至少我要拥有一个吧↓↓↓
