上期答案
All branches of societies, from individuals to families to schools to corporations to governments, need to come together to help solve this problem, especially when it comes to exposing children to harmful use.
社会各界，从个人到家庭，从学校到企业，再到政府，都需要携手合作，共同应对这一问题，特别是在防止儿童接触有害信息方面。
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》。在繁忙与压力交织的现代生活中，优质睡眠仿佛成了奢侈品，让人梦寐以求却又难以触及。你是否也曾夜深人静时辗转反侧，白天又精神不振，仿佛被无形的困倦之网紧紧束缚？别怕，现在带你走出睡眠障碍的迷雾，迎接每一个清晨的满血复活！准备好了吗？让我们一起踏入这场改变生活的睡眠之旅，解锁那扇通往深度休息与高效生活的神秘之门。
Tips for Life-Changing Sleep
改善睡眠的秘诀
1
Even though we spend roughly a third of our lives doing it, sleep doesn’t always come easily. More than one in three adults in the U.S. don’t get enough sleep, so there’s a good chance you’ve struggled with getting a solid night’s shuteye from time to time or battled with daytime sleepiness.We asked sleep docs for the one sleep tip that’s changed their lives. Some might surprise you.
shuteye /'ʃʌtai/ n.睡眠
tip /tɪp/ n.诀窍，建议
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Our bodies and brains function best when we follow a regular daily routine, and that starts with a regular wake-up time. “When you wake is the primary cue for setting the biological clock and ensuring exposure to morning light, both essential for regulating circadian rhythms,” says Troxel. “Even after a bad night of sleep, sticking to a consistent wake-up time helps correct sleep patterns by boosting sleep ‘drive’ for the following night.”
circadian /sɜːrˈkeɪdiən/ adj. 生理节奏的
stick to 坚持
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当我们遵循规律的日常生活时，我们的身体和大脑才能发挥最佳功能，而这首先要从规律的起床时间开始。“起床时间是设定生物钟和确保接触早晨阳光的主要提示，这两者对于调节昼夜节律都至关重要，”特罗克塞尔说。“即使晚上睡得不好，坚持固定的起床时间也有助于纠正睡眠模式，提高第二天晚上的睡眠‘动力’。”
Jay Olson, a postdoctoral fellow at the University of Toronto who researches circadian rhythms and sleep, is going to tell you something you already know but hopes it will give you that extra nudge to, you know, do it: “Studies show that keeping the phone out of the bedroom can improve sleep quality and well-being,” he says. “Even if it feels like you are sleeping through them, every phone buzz is still processed by your brain and can pull you out of deep sleep.” Olson has been following his own advice for years and “swears by it.”It works on several levels: banishing your phone eliminates light exposure from your screen light before bed, removes sleep-disturbing notifications and screen light-ups, and takes away the temptation to scroll, says Olson.
nudge /nʌdʒ/ n.轻推
buzz /bʌz/ n. 嗡嗡声
banish /ˈbænɪʃ/ v.放逐；流放
temptation /tempˈteɪʃ(ə)n/ n. 引诱，诱惑
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多伦多大学研究昼夜节律与睡眠的博士后研究员杰伊·奥尔森将告诉你一些你已知的事情，但他希望你能因此受到额外的触动，去真正实践：“研究表明，不让手机进入卧室可以提高睡眠质量和幸福感，”他说。“即使你感觉自己在它们响起时仍在熟睡，但每一个手机铃声仍然会被你的大脑处理，可能会把你从深度睡眠中唤醒。”奥尔森多年来一直遵循自己的建议，并且“深信不疑”。它在多个层面都起作用：睡前不使用手机可以避免屏幕光线对眼睛的刺激，避免干扰睡眠的通知和屏幕亮起，还能消除浏览手机的诱惑。
Dr. Ankur Bindal, a psychiatrist and sleep medicine specialist in San Diego, sees meditation as “a powerful tool” for improving sleep by calming the body and mind before bed. “On a physiological level, meditation activates the parasympathetic nervous system, which helps slow your heart rate and regulate breathing—both crucial for preparing the body for restful sleep,” says Bindal. The practice also stimulates the production of the sleep hormone melatonin and lowers cortisol levels, reducing stress. “Together, these effects promote deeper, more restorative sleep by encouraging the brain's natural theta wave activity, which is associated with relaxation and sleep.”
specialist /ˈspeʃəlɪst/ n. 专家
melatonin /ˌmeləˈtoʊnɪn/ n. 褪黑素
restorative /rɪˈstɔːrətɪv/ adj.恢复健康的；整容的
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圣地亚哥精神病学家兼睡眠医学专家 Ankur Bindal 博士认为，冥想是改善睡眠的“强大工具”，它可以在睡前让身心平静下来。“从生理角度来看，冥想可以激活副交感神经系统，有助于减慢心率并调节呼吸，这两项功能对于让身体做好安稳睡眠的准备都至关重要，”。冥想还能刺激睡眠激素褪黑激素的产生 ，降低皮质醇水平，从而减轻压力。“这些效果共同促进了更深、更有恢复性的睡眠，因为它们可以促进大脑自然的 θ 波活动，而 θ 波活动与放松和睡眠有关。”
Craig Harris Richard, a professor at Shenandoah University in Winchester, Va., researches methods that help people to relax and sleep. Autonomous Sensory Meridian Response (ASMR) is one of the best, he’s found.The research-backed practice involves listening to gentle voices at bedtime; they help distract and relax the brain into a quicker state of sleep. Many relaxation podcasts incorporate ASMR with a soft spoken host speaking directly to you. “Multiple published studies have consistently reported that people respond to ASMR stimuli with increased relaxation, decreased heart rates, decreased blood pressure, decreased stress, and an increased ability to fall asleep more easily,” says Harris Richard.
incorporate /ɪnˈkɔːrpəreɪt v.包含
stimuli /ˈstɪmjəlaɪ n. 刺激，促进因素
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Journal：Time
Title：Sleep Doctors Share the 1 Tip That’s Changed Their Lives（ November 13, 2024）
Category：Sleep and Health
END
写作句式积累
Poor sleep has been linked to high blood pressure, high cholesterol, inflammation, heart attack, and more.
睡眠不足与高血压、高胆固醇、炎症、心脏病等有关。
翻译练习
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.
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！
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