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  • Alice: Hello and welcome to 6 Minute English. I'm Alice.

    Alice:哈囉!歡迎來到6分鐘英語。我是Alice

  • Neil: and I'm Neil.

    Neil:我是Neil

  • Alice: So Neil, did you sleep well last night?

    Alice:Neil,你昨晚有睡好嗎?

  • Neil: Um, yes, thanks. Why do you ask?

    Neil:嗯...有,謝謝妳。為什麼這麼問?

  • Alice: Today we're talking about how much sleep we need.

    Alice:今天我們要討論的是:我們需要睡多久才夠

  • Neil: I like a good eight hours myselften at the weekend. How about you?

    Neil:我喜歡睡有八個小時,周末是十個小時。你呢?

  • Alice: Six is enough for me. But did you know this? Humans sleep around three hours less

    Alice:我睡六個小時就夠了。但你知道嗎?人類大概

  • than other primates like chimps, who sleep for about ten hours.

    比其他的靈長類動物少睡三個小時,例如黑猩猩就睡了十個小時

  • So you're a chimp, Neil... at the weekends, at least! Are you ready for the quiz question?

    所以你是黑猩猩阿...Neil,至少在週末的時候是!你準備好要回答測驗問題了嗎?

  • Neil: [makes some chimp noises]

    Neil:〔發出黑猩猩的聲音〕

  • Alice: OK, I'll assume that means yes. Right. What's another word for sleepwalking? Is it...

    Alice:好的,我假設這個回答代表的是正面回答。代表夢遊症的另一個單字是?是...

  • a) narcolepsy? b) restless legs syndrome?

    a)嗜睡症? b)腿部不安症候群?

  • or c) somnambulism?

    還是c)夢遊症?

  • Neil: I will go for b) restless legs syndrome, since there's a connection there with the legs.

    Neil:我會選b)腿部不安症候群,因為它們之間都和腿有相關

  • Alice: Well we'll find out whether you're right or wrong later on in the show.

    Alice:我們將會在稍後的節目中知道你的答案是不是正確的

  • So what keeps you awake at night, Neil?

    Neil,什麼東西會使你在晚上睡不著?

  • Neil: Not much, to be honest. I usually sleep like a log

    Neil:事實上,沒有什麼會吵醒我耶。我時常都是處於熟睡狀態

  • and that means very heavily indeed!

    這代表我真的睡得很沉!

  • But sometimes my own snoring wakes me up, and then I can find it hard to get back to sleep.

    但有時我會被自己的打鼾聲吵醒,之後就很難再入眠了

  • Snoring, for those of you who don't know, means breathing in a noisy way

    打鼾這個詞,對你們可能比較不了解的人說明一下,意味著在你睡覺的時候

  • through your mouth or nose while you're asleep. [snores] ... like that... How about you, Alice?

    透過你的口或鼻吵雜的呼吸。〔打鼾〕像這樣...Alice你呢?

  • Alice: Very good, yes. Well, that's quite ridiculous!

    Alice:非常好,好的,這有點好笑

  • Anyway, for me, it's drinking too much coffee during the day.

    對我而言,是在白天中喝太多的咖啡

  • It's the caffeine in coffee – a chemical that makes you feel more awake

    是在咖啡裡的咖啡因─那是一種會使你更有精神的化學物質

  • which can stop you from sleeping at night.

    它可以讓你在夜裡提神

  • But there are so many things that can keep us awake these days.

    但現在有太多東西會使我們夜裡睡不著了

  • Neil: Oh yes. Radio, TV... techy stuff like 24-hour internet, computers, smart phones.

    Neil:對阿。收音機、電視;容易擾人的東西,像24小時的網路、電腦和智慧型手機

  • I love my phone and it's never far from me!

    我很喜愛我的手機,不會讓它離我太遠

  • Alice: Well, let's hear what Professor Jerome Siegel, from the University of California,

    Alice:我們來聽聽加州大學的教授Jerome Siegel

  • found when he studied the sleep habits of three different hunter-gatherer communities

    在他研究三種不同的,狩獵採集社會時期的人們的睡眠習慣時

  • who have very little contact with modern society. They don't have artificial light, electricity,

    發現和現代社會有些微的關聯。他們沒有人造的電燈、電力、

  • batteries, or any of the gadgets that we rely on today.

    電池或是任何我們在現今生活所仰賴的小配件

  • Jerome Siegel: Their sleep was not that different from ours.

    Jerome Siegel:他們的睡眠並沒有和我們那麼的不同

  • The range of sleep period was about 6.9 to 8.5 hours.

    睡眠的時間大概是6.9到8.5個小時

  • If you actually measure sleep in current populations in the United States or in Europe

    如果你實際上從美國或是歐洲的現代人口去測量的話

  • they're definitely at the low end of what's been reported.

    會發現,他們實際上會在報告上的低數值區

  • They certainly don't sleep a lot less than we do but they clearly don't sleep more.

    他們並沒有睡得少我們很多,但他們很明顯的,也沒有睡很多

  • Alice: Professor Jerome Siegel found that people in these communities don't go to bed

    Alice:Jerome Siegel教授發現在這個社會中的人們

  • until several hours after sundownjust like us!

    就如同我們一樣,在日落後的幾個小時過後才會上床

  • But one big difference is that very few of them suffer from insomnia

    但一個大大的不同點是,他們很少有人有失眠的困擾

  • which means having difficulty falling asleep and staying asleep.

    意思是,一直維持清醒的狀態,難以入睡

  • Neil: Now, I don't have a problem with insomnia. And hunter-gatherers

    Neil:我沒有失眠的困擾。狩獵採集時期的人們

  • people who live by hunting animals and gathering plants to eatdon't either

    靠著狩獵動物和採集植物為食

  • probably because they take a lot of physical exercise during the day.

    或許不是因為他們在一天中花費了許多的體力

  • Alice: Yes, that's right.

    Alice:是的,沒錯

  • Taking exercise is an important factor in sleeping soundlyor wellat night.

    做運動是睡眠或夜晚中很重要的因素

  • But these days our minds can be so active that it becomes very difficult to fall asleep.

    但是,在現今的生活中,我們的心變得更加的活躍,讓我們很難入睡

  • Let's listen to Professor Kevin Morgan, from Loughborough University here in England,

    我們來聽聽來自英國羅浮堡大學的Kevin Morgan教授

  • talking about how cognitive behavioural therapy can be used to help people with insomnia.

    說明認知行為療法如何被運用來改善失眠

  • Kevin Morgan: If you have a train of thoughts which would otherwise keep you awake one way

    Kevin Morgan:如果你有一連串處理讓你持續失眠的想法

  • of dealing with this is to block those thoughts.

    是停止你的思考

  • What I'd like you to do is repeat the word 'the' in your mind at irregular intervals

    我想要你做的事,是在心中以不規則的時間間隔重複的念著「the」

  • the the the the the the the the the

    the the the the the the the the the

  • what you'll find (is) that the mind space required to do this blocks out almost everything else.

    你會發現的是,當心正在做這件事的時候,會將其他的事物都阻隔在外

  • Neil: So Professor Kevin Morgan suggests saying one word over and over again at irregular intervals

    Neil:所以 Kevin Morgan教授建議的是─ 一次又一次地以不規則的時間間隔說著一個單字

  • irregular in this context means not spaced out evenly.

    不規則在這個段落裡代表空格不平均的出現

  • Doing it can help to block out the thoughts that are stopping you from getting to sleep.

    這麼做可以幫助你阻隔會讓你失眠的想法

  • It sounds like a very simple solution. I wonder if it works?

    這聽起來是個很簡單的解決方法。我想知道這真的行得通嗎?

  • Alice: There's one way to find out, Neil. Try it yourself!

    Alice:有個方法可以驗證看看。Neil,你來親身實驗看看

  • Neil: I will.

    Neil:我會的

  • Alice: OK. And cognitive behavioural therapy by the way is a treatment for mental health

    Alice:順帶一提,認知行為療法是一項

  • problems that tries to change the way you think.

    試著改變你的想法的心理健康問題治療方式

  • Neil: Well, I usually count sheep if I can't get to sleep. Do you do that, Alice?

    Neil:我在我睡不著的時候都會數羊。 Alice,你會這麼做嗎?

  • Alice: No, not usually. No. OK, I think it's time for the answer to our quiz question.

    Alice:其實我不會耶。好的,我覺得是時候回答我們的測驗問題了

  • I asked: What's another word for sleepwalking? Is it... a) narcolepsy? b) restless legs syndrome?

    我問的是:代表夢遊症的另一個單字是?是...a)嗜睡症? b)腿部不安症候群?

  • or c) somnambulism?

    還是c)夢遊症?

  • Neil: And I said b) restless legs syndrome.

    Neil:然後我的答案是 b)腿部不安症候群

  • Alice: Sorry, Neil, it's actually c) somnambulismthe roots of this word come from Latin.

    Alice:Neil很抱歉,事實上是c)夢遊症,字根是來自拉丁文

  • Somnus means 'sleep' and and ambulare means 'walk'.

    Somnus代表「睡眠」,而ambulare代表「行走」

  • Narcolepsy is a condition where you can't stop yourself falling asleep, especially during the day.

    嗜睡症的症狀是:你不能讓自己停止睡著,尤其是在白天的時候

  • Neil: Narcolepsy... (says in a sleepy way)

    Neil:嗜睡症...〔以睡著的語氣說〕

  • Alice: And restless legs syndrome is a condition that makes you desperate to move your legs around,

    Alice:而腿部不安症候群地症狀是:你非常的想要讓腿動來動去

  • especially when you're sitting quietly or trying to get to sleep.

    特別是當你靜靜地坐著或是試著入睡的時候

  • Neil: ... get to sleep... (murmuring)

    Neil:...去睡覺...〔咕咕噥噥的說〕

  • Alice: Neil! Wake up!

    Alice: Neil!起床了!

  • Neil: Oh, hello Alice! Sorry.

    Neil:喔,哈囉Alice!抱歉

  • Alice: Hello! Can we hear today's words again, please?

    Alice: 哈囉!我們可以再來聽一次今天的單字嗎?

  • Neil: OK, yeah:

    Neil:好的

  • sleep like a log

    熟睡

  • snoring

    打鼾

  • caffeine

    咖啡因

  • insomnia

    失眠

  • hunter-gatherers

    狩獵採集的人們

  • soundly

    完全地

  • irregular

    不規則的

  • cognitive behavioural therapy

    認知行為療法

  • Alice: Well, that just about brings us to the end of this edition of 6 Minute English.

    Alice:我們來到6分鐘英語的尾端了

  • We hope you've enjoyed this programme.

    我們希望你有沉浸於這集的節目中

  • Please do join us again soon.

    敬請再次收看

  • Both: Bye.

    兩人一起:掰

Alice: Hello and welcome to 6 Minute English. I'm Alice.

Alice:哈囉!歡迎來到6分鐘英語。我是Alice

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生活總是讓你疲倦?BBC 6 Minute English January 14, 2016 - Is modern life making us tired?

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    Adam Huang 發佈於 2016 年 02 月 12 日
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