Name: 當你睡不著時該怎麼做 (What to do when you can't sleep: 6 Minute English)
Uploaded: 2019-06-17T13:34:47.000Z
Duration: 6 min 33 s

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

尼爾：你好，歡迎來到6分鐘英語。我'我是尼爾。

Neil: Well, that's a coincidence, as our topic

尼爾：嗯，這是一個巧合，因為我們的主題是什麼？

- the condition some people suffer from when they find

it difficult to get to sleep when they go to bed.

Rob: Thankfully I don't really have insomnia,

羅伯：幸好我沒有真正的失眠。

but every now and again, I find it difficult to get to sleep.

Neil: Well, keep listening and we might have some

好吧，繼續聽，我們可能會有一些。

advice to help with that, but first, a question:

的建議，以幫助，但首先，一個問題。

What is the record for the longest a human

So I've got to go with the shortest - about seven days.

所以我得選擇最短的--大約七天。

Neil: Well, if you can stay awake long enough,

好吧，如果你能保持足夠長的清醒。

I'll let you know at the end of the programme.

Dr Michael Grandner is an expert in all things

邁克爾-格蘭德納博士是所有事情的專家。

He was interviewed recently on the BBC radio

He was asked what his best tip was to help

他被問到他最好的建議是什麼，以幫助。

you get to sleep if you are finding it difficult.

如果你發現很難入睡，你就去睡吧。

Dr Michael Grandner: And it sounds counter-intuitive,

邁克爾-格蘭德納博士：而且這聽起來有悖於直覺。

but trust me I've got decades of data behind

但相信我，我有幾十年的數據支撐

Neil: So Rob, how does he suggest you help yourself

那麼羅布，他建議你如何幫助自己？

Rob: Well actually, he says that the best thing

羅伯：其實，他說最好的事情是什麼？

Neil: That sounds exactly the opposite of what you

這聽起來和你的想法完全相反。

Rob: Well, he does say that his advice is

羅伯：好吧，他確實說他的建議是......。

counter-intuitive, which means exactly that.

That it is the opposite of what you might expect.

Neil: And he says that this advice is backed up

尼爾：他說這個建議是有依據的。

it's a general term for many years, at least 20.

這是一個多年的總稱，至少20年。

Let's hear that advice again from Dr Grandner.

讓我們再聽聽格蘭納醫生的建議。

Dr Michael Grandner:  And it sounds counter-intuitive,

但相信我，我已經有了幾十年的數據了

Neil: So why is getting out of bed good advice?

尼爾：那為什麼下床是個好建議呢？

邁克爾-格蘭德納醫生：當你在床上的時候。

and you do that over, and over, and over again

你這樣做，一遍又一遍，一遍又一遍。

the ability of the bed to put you to sleep

Not only that, it starts getting replaced

by thinking, and tossing and turning, and worrying,

通過思考，輾轉反側，憂心忡忡。

and doing all these things. When you're not asleep,

並做這些事情。當你不睡覺的時候

get out of bed. This is probably one of the most

effective ways to prevent chronic insomnia.

It's also one of the really effective ways to treat it.

這也是真正有效的治療方法之一。

but it will actually work more than most people think.

但實際上會比大多數人想象的更有效。

尼爾：我們一般都是睡在床上。

Beds are designed to make it easy to sleep,

As Dr Grandner says, 'it dilutes the power of the bed

就像格蘭納醫生說的，'它沖淡了床的力量

Rob: When you dilute something, you make it weaker.

羅伯：當你稀釋一些東西時，你會讓它變得更弱。

For example, you can dilute the strength of a strong fruit

例如，你可以稀釋強效果實的強度。

Neil: So if we stay in bed, tossing and turning,

所以如果我們呆在床上，輾轉反側。

which is the expression we use to describe

moving around in the bed trying to get to sleep,

we begin to think of the bed as place where we don't

我們開始認為床是一個地方，在那裡我們不

sleep rather than as a place where we do sleep.

睡覺，而不是作為我們睡覺的地方。

So, get out of bed to break the connection.

Rob: This he says is a positive way to approach

羅伯：他說這是一種積極的方式。

'Chronic' is an adjective that is used to describe

'慢性'是一個形容詞，用於描述。

occasionally not being able to get to sleep,

but a condition where it happens every night.

讓我們再聽聽格蘭納醫生的意見。

字幕列表影片播放

當你睡不著時該怎麼做 (What to do when you can't sleep: 6 Minute English)

chronic

extraordinary

approach

obvious