Name: 英文Podcast | 睡得更好、精神充沛的祕訣！| 學習英文Podcast (English Podcast | How to Sleep Better and Feel More Energized | Learn English Podcast)
Uploaded: 2026-02-10T08:29:21.000Z
Duration: 8 min 43 s

Welcome back to the Simple English Podcast.

現在進行式

I'm Lisa and today we're talking about something super important.

我是 Lisa，今天我們要聊一個超級重要的話題

It's something we all do, but many of us aren't doing it right.

這是我們都會做的事，但很多人卻做得不對

Have you ever woken up and felt more tired than when you went to bed?

你有沒有遇過醒來後，比睡覺前更累的感覺？

Or do you find it hard to sleep even though you're exhausted?

還是你明明很疲倦，卻很難入睡？

沒錯，今天的節目就是為你準備的

With me today is Ryan, a wellness coach who's going to help us learn how to sleep better and wake up full of energy.

今天和我一起的是 Ryan，一位健康教練，他會幫助我們學習如何睡得更好，並且充滿活力地醒來

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this episode.

別忘了到下方的留言區看看免費的PDF文件，裡面有這集的完整逐字稿和新詞彙。

I'm excited to be here because sleep is one of the most important things we can do for our bodies.

我很高興來到這裡，因為睡眠是我們能為身體做的最重要的事情之一。

Most people don't realize how much better life can be with just a little more sleep or by improving the quality of their rest.

大多數人沒有意識到，只要多睡一點或改善休息品質，生活就能變得好多少。

And for our listeners today, make sure to stay tuned because we'll be sharing some easy and practical tips that anyone can use to improve their sleep.

而且對於今天的聽眾朋友，請務必敬請鎖定，因為我們會分享一些任何人都能輕鬆實用的技巧，來改善睡眠。

從今晚開始，我們就來好好聊聊吧。

Alright, Ryan, let's start by talking about why sleep is so important.

好的，Ryan，我們就先從為什麼睡眠如此重要開始聊起吧。

I've heard that sleep affects everything from our mood to how well we work.

我聽說睡眠會影響從情緒到工作表現的各方面。

睡眠是我們身體自我修復的時間。

If we don't get enough quality sleep, we might feel tired, cranky, or even find it hard to concentrate.

如果我們沒有獲得足夠的休息品質，我們可能會感到疲倦、煩躁，甚至難以專心。

Over time, lack of sleep can lead to more serious problems than like a weak immune system, weight gain, or even mental health issues.

長期下來，睡眠不足可能導致比免疫系統變弱、體重增加，甚至心理健康問題更嚴重的問題。

Sometimes I feel like I've slept a full eight hours, but I still wake up feeling tired.

有時候我覺得我睡了整整八小時，但醒來還是覺得很累。

Sleep isn't just about the hours, it's about the quality.

睡眠不只關乎時數，更關乎品質。

你可能睡了四小時、八小時，但

if the sleep is interrupted or if you don't go through the proper sleep cycles like deep sleep and rm, you might still wake up feeling tired.

如果睡眠中斷，或是沒有經過像深度睡眠和 rm 這些正確的睡眠週期，你醒來還是會覺得累。

Things like stress, too much screen time or eating heavy meals right before bed can mess with your sleep quality.

壓力、過多的螢幕時間，或睡前吃大餐，這些都會影響你的睡眠品質。

So what can we do to improve our sleep quality?

那我們能做些什麼來改善我們的休息品質呢？

There are some simple changes we can make.

有一些簡單的改變我們可以做。

First, try to go to bed and wake up at the same time every day, even on weekends.

首先，試著每天都在同一時間上床睡覺和起床，即使是週末。

This helps your body's internal clock, also called the circadian rhythm, get into a routine.

這有助於你的身體的生理時鐘，也稱為晝夜節律，建立規律。

Second, create a relaxing bedtime routine.

二、建立一個放鬆的睡前習慣。

Dim the lights, read a book, or do something calming to signal to your body that it's time to sleep.

調暗燈光、看書，或做些能讓身體平靜下來的事，告訴身體是時候睡覺了。

And lastly, make sure your sleep environment is good.

最後，確保你的睡眠環境是舒適的。

Your bedroom should be dark, quiet and cool.

你的臥室應該是黑暗、安靜且涼爽的。

I actually tried avoiding screens before bed last week and it really helped me fall asleep faster.

上週我試著睡前不看螢幕，真的幫助我更快入睡。

And speaking of routines, I remember you mentioning something about morning habits.

說到習慣，我記得你提過關於早晨習慣的事。

我們醒來的方式會影響我們的能量嗎？

How you start your morning can set the tone for the whole day.

你開始早晨的方式，會決定你一整天的基調。

One tip is to get some sunlight as soon as you wake up.

一個小技巧是，醒來後盡快晒點太陽。

It helps to tell your body it's time to be alert.

這有助於讓身體知道該保持清醒了。

When you snooze, you're only delaying the wake up process and making yourself feel groggier.

貪睡只會延遲清醒過程，讓你感覺更昏沉。

Get up, stretch, maybe drink a glass of water and move your body a little.

起床、伸展，或許喝杯水，然後稍微活動一下身體。

I'm definitely guilty of hitting snooze a few too many times.

我承認自己按貪睡按鈕的次數真的太多了。

So to sum up, improving sleep means setting a consistent routine, winding down in the evening, and

所以總結來說，要改善睡眠，就是要建立規律的作息，晚上放鬆，然後

Before we continue, Ryan, I think it's time for our Fun Fact segment.

在我們繼續之前，Ryan，我想是時候進行我們的趣味知識單元了。

Did you know that humans spend about one third of their lives sleeping?

你知道嗎？人一生大約有三分之一的時間都在睡覺！

It sounds like a lot, but sleep is so important that it makes sense.

聽起來好像很多，但睡眠非常重要，所以這樣是合理的。

The record for the longest time without sleep is 11 days.

保持清醒時間最長的紀錄是 11 天。

A high school student named Randy Gardner set the record in 1964 for a science experiment, but

這項紀錄是由一位名叫 Randy Gardner 的高中生在 1964 年為了科學實驗創下的，但

I can't even imagine how exhausted he must have been after that.

我真不敢想像他那時候有多累。

Sleep is definitely not something to skip, that's for sure.

睡眠絕對不能省略，這點是肯定的。

Ryan, thank you so much for sharing all these helpful tips today.

Ryan，非常謝謝你今天分享這麼多實用的技巧。

I know I'm going to try setting a better routine for myself starting tonight.

我知道我今晚就要開始試著為自己建立一個更好的習慣了。

For our listeners, let's quickly recap to sleep better, make sure you're consistent with your sleep schedule, create a calming bedtime routine and start your mornings with sunlight and no snoozing.

聽眾朋友們，我們快速總結一下，想要睡得更好，請確保你的睡眠時間規律，建立一個放鬆的睡前習慣，並且用陽光開始你的早晨，不要賴床。

One last thing I'll add is be patient with yourself.

最後我還想補充一點，就是對自己要有耐心。

Changing your sleep habits might take time, but stick with it and you'll notice the difference.

改變你的睡眠習慣可能需要時間，但堅持下去，你會發現其中的不同。

You'll wake up feeling more refreshed and ready to take on the day.

你會醒來感覺更有精神，準備好迎接新的一天。

And thank you to everyone listening today.

We hope you enjoyed this episode and that you'll start improving your sleep tonight.

希望你們喜歡這集內容，並且今晚就開始改善你們的睡眠。

Don't forget to like, comment and share this episode with someone who might need these tips.

別忘了按讚、留言，並分享這集給可能需要這些技巧的朋友。

And of course, subscribe to stay updated with more great episodes.

當然，也要訂閱，才能隨時收到更多精彩節目的更新。

Now it's time to learn some important vocabulary related to the topic.

現在是時候學習一些跟這個主題相關的重要詞彙了。

The first word of today is circadian rhythm.

It means the natural internal process that regulates the sleep wake cycle and and repeats roughly every 24 hours.

這是調節睡眠週期、大約每24小時重複一次的自然內部過程。

Going to bed at the same time every night helps regulate your circadian rhythm.

每晚在同一時間睡覺有助於調節你的生理時鐘。

It means a stage of sleep characterized by rapid eye movement where dreaming occurs and the brain is highly active.

這是睡眠的一個階段，特徵是眼球快速移動，會做夢，而且大腦非常活躍。

REM sleep is crucial for memory and learning.

快速動眼期對記憶和學習至關重要。

It means a hormone that helps regulate sleep by signaling to the brain that it's time to rest.

這是一種有助於調節睡眠的荷爾蒙，它向大腦發出休息時間的信號。

Melatonin levels rise in the evening, helping you fall asleep naturally.

褪黑激素水平在晚上會升高，幫助你自然入睡。

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英文Podcast | 睡得更好、精神充沛的祕訣！| 學習英文Podcast (English Podcast | How to Sleep Better and Feel More Energized | Learn English Podcast)

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