Rob: And I'm Rob.

而我'羅布。

Neil: You look tired, Rob.

你看起來很累，羅伯。

Rob: Well,

羅伯：嗯。

I didn't sleep well last night.

我昨晚沒睡好。

I was tossing and turning all night,

我整晚輾轉反側。

but I couldn't get to sleep.

但我無法入睡。

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？

today is insomnia

今天是失眠日

- the condition some people suffer from when they find

- 有些人在發現

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

睡覺時難以入睡。

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.

但我時常覺得難以入睡。

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

人類最長時間的記錄是什麼？

has gone without sleep? Is it:

已經不睡覺了？是嗎？

A) about seven days?

A）大約七天？

B) about nine days? Or

B）約九天？或

C) about 11 days?

C）約11天？

What do you think, Rob?

你覺得呢，羅布？

Rob: All of those seem impossible!

羅伯：所有這些似乎都不可能!

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.

節目結束後我會告訴你的。

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。

to do with sleep.

與睡眠有關。

He was interviewed recently on the BBC radio

他最近接受了BBC電臺的採訪。

programme Business Daily.

節目《商報》。

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。

What was his suggestion?

他的建議是什麼？

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

this statement:

本聲明。

If you cannot sleep, get out of bed.

如果你睡不著，就下床。

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

那麼羅布，他建議你如何幫助自己？

to get to sleep?

要睡覺？

Rob: Well actually, he says that the best thing

羅伯：其實，他說最好的事情是什麼？

to do is to get out of bed!

要做的就是下床！

Neil: That sounds exactly the opposite of what you

這聽起來和你的想法完全相反。

should do, doesn't it?

應該做的，不是嗎？

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.

反直覺，也正是這個意思。

That it is the opposite of what you might expect.

這與你所期望的恰恰相反。

Neil: And he says that this advice is backed up

尼爾：他說這個建議是有依據的。

by decades of research.

通過幾十年的研究。

A decade is a period of 10 years

十年是指10年的時間

and when we say 'decades',

而當我們說'幾十年'。

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,

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

但相信我，我已經有了幾十年的數據了

behind this statement:

這句話背後。

If you cannot sleep, get out of bed.

如果你睡不著，就下床。

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

尼爾：那為什麼下床是個好建議呢？

Here's the explanation from Dr Grandner.

這是格蘭納博士的解釋。

Dr Michael Grandner: When you're in bed

邁克爾-格蘭德納醫生：當你在床上的時候。

and you're not asleep

而你卻沒有睡著

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

你這樣做，一遍又一遍，一遍又一遍。

for extended periods of time,

長時間的。

the ability of the bed to put you to sleep

床能讓你入睡

starts getting diluted.

開始被稀釋。

Not only that, it starts getting replaced

不僅如此，它開始被替換

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

下床。這可能是一個最

effective ways to prevent chronic insomnia.

預防長期失眠的有效方法。

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。

It won't work 100% of the time,

它不會100%的工作。

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。

Neil: We normally sleep in beds.

尼爾：我們一般都是睡在床上。

Beds are designed to make it easy to sleep,

床的設計是為了方便睡眠。

but if we can't sleep,

但如果我們睡不著，

that makes the bed's impact weaker.

這使得床的衝擊力變弱。

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

to help us sleep'.

來幫助我們睡眠'。

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。

juice by adding water to it.

汁中加水。

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

這就是我們用來描述

moving around in the bed trying to get to sleep,

在床上動來動去想睡覺。

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.

所以，下床去斷聯。

Rob: This he says is a positive way to approach

羅伯：他說這是一種積極的方式。

chronic insomnia.

慢性失眠。

'Chronic' is an adjective that is used to describe

'慢性'是一個形容詞，用於描述。

conditions that are long-lasting.

條件，是長久的。

So we're not talking here about

所以，我們不是在這裡談論

occasionally not being able to get to sleep,

偶爾無法入睡。

but a condition where it happens every night.

但每天晚上都會發生的狀況。

Neil: Let's hear Dr Grandner again.

讓我們再聽聽格蘭納醫生的意見。

Dr Michael Grandner: When you're in bed

邁克爾-格蘭德納醫生：當你在床上的時候。

and you're not asleep

而你卻沒有睡著

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

你這樣做，一遍又一遍，一遍又一遍。

for extended periods of time,

長時間的。

the ability of the bed to put you to sleep

床能讓你入睡

starts getting diluted.

開始被稀釋。

Not only that, it starts getting replaced

不僅如此，它開始被替換

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

下床。這可能是一個最

effective ways to prevent chronic insomnia.

預防長期失眠的有效方法。

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。

It won't work 100% of the time,

它不會100%的工作。

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。

Neil: Time to review today's vocabulary, but first,

尼爾：該複習一下今天的詞彙了，不過先。

let's have the answer to the quiz question.

讓我們有了測驗題的答案。

What is the record for the longest a human

人類最長時間的記錄是什麼？

has gone without sleep? Is it:

已經不睡覺了？是嗎？

A) about seven days?

A）大約七天？

B) about nine days?

B）約九天？

C) about 11 days?

C）約11天？

What did you think, Rob?

你覺得呢，羅布？

Rob: I thought it must be about seven days.

搶：我想肯定是七天左右。

Neil: Well, I'm afraid you're not right.

尼爾：嗯，恐怕你說的不對。

The answer, rather amazingly, is actually

答案，相當驚人，其實是

just over 11 days.

僅僅11天多。

Extra bonus points for anyone who knew that that

額外的加分，誰要是知道

was done in 1964 by someone called Randy Gardner.

是一個叫蘭迪-加德納的人在1964年做的。

Rob: That's extraordinary.

羅伯：那是非凡的。

It's difficult to imagine even going a couple of

很難想象，即使是去幾個

days without sleep, but 11!

幾天不睡覺，但11！

I wonder how long he slept for after that!

不知道之後他睡了多久!

Neil: 14 hours and 40 minutes.

尼爾：14小時40分鐘。

Rob: You've got all the answers, haven't you?

羅伯：你已經得到了所有的答案，不是嗎？

Neil: Well when I can't sleep, I get up and read trivia!

尼爾：好吧，當我睡不著的時候，我就會起來看一些瑣事!

And now it's time for the vocabulary.

現在是詞彙的時候了。

Today our topic has been 'insomnia'.

今天我們的主題是'失眠'。

Rob: This is the word for the condition of not

搶：這是不的條件的詞。

being able to sleep.

能夠睡覺。

And something that people do

而人們所做的事情

when they are trying to sleep is 'toss and turn' in bed.

當他們想睡覺的時候是'在床上翻來覆去&39;。

Neil: The opposite of what seems logical or obvious

尼爾：看起來合乎邏輯或顯而易見的事情的反面。

is counter-intuitive.

是反直覺的。

It goes against what you might expect.

這與你所期望的相反。

So if you can't sleep, get out of bed.

所以，如果你睡不著，就下床吧。

Rob: Our next word is 'diluted'.

羅布：我們下一個詞是'稀釋'。

This is from the verb 'to dilute'

這是來自動詞'稀釋&39。

which means 'to make something less strong'.

意思是'讓一些東西變得不那麼強大'。

Neil: And finally there was the adjective 'chronic'.

尼爾：最後還有一個形容詞'慢性'。

This is an expression for a medical condition

這是一種病症的表達方式

that is long-lasting.

是持久的。

So someone who has chronic insomnia

所以有人長期失眠

regularly has difficulty getting enough sleep.

經常難以獲得足夠的睡眠。

It's not just something that happens now and again.

這不是偶爾發生的事情。

Rob: Well, we hope that 6 Minute English isn't

羅伯：好吧，我們希望《6分鐘英語》不是。

a cure for insomnia,

治療失眠的方法。

but I do find listening to podcasts and spoken radio

但我確實發現聽播客和口語廣播。

helps me get to sleep.

幫助我入睡。

Neil: Well, before we all drop off to sleep from

好吧，在我們都睡不著覺之前

the comforting tone of your voice, Rob,

你的聲音很舒服，羅布。

it's time for us to say goodbye.

是時候我們說再見了。

That's it for this programme.

這個節目就到此為止。

For more, find us on Facebook, Twitter, Instagram

更多資訊，請在Facebook、Twitter、Instagram上找到我們。

and our Youtube pages, and of course our website:

和我們的Youtube頁面，當然還有我們的網站。

bbclearningenglish.com,

bbclearningenglish.com。

where you can find all kinds of other programmes

在這裡你可以找到各種其他節目

and videos and activities to help you

和視頻及活動，幫助您

improve your English.

提高你的英語水平。

Thank you for joining us, and goodbye.

謝謝你的加入，再見。

Rob: Bye!

羅伯：再見!