再起不来就不礼貌了

晚上睡不着，早上起不来？是谁本人我不说。

大家有「无痛」起床攻略分享分享吗？

无注释原文：

Wake-Up Tips: How to Make the Morning Easier

From: WebMD

November 19, 2021

1. Start Small

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

2. Put Your Alarm Out of Reach

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

3. Let in the Light

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

4. Enjoy a Morning Splurge

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

5. Sip a Cup of Joe

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds. 

6. Schedule a Morning Sweat Session

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You'll feel more alert in the moment -- and hours later, too. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga -- it’s proven to ease insomnia.

7. Fuel Up

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

8. Power Down Before Bedtime

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn't just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

9. Skip the Nightcap

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime. 

10. Find a Good Wind-Down Routine

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you're still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Wake-Up Tips: How to Make the Morning Easier

From: WebMD

November 19, 2021

1. Start Small 先迈出一小步

Good news for night owls, and anyone else who doesn’t bound out of bed when the sun comes up: You can learn to love your mornings. Even small changes to your routines can boost your mood and energy. Little tweaks can help you get the shut-eye you need, too. When you’re well-rested, it’s not a struggle to get up.

对夜猫子和任何太阳晒到屁股还不起床的人来说，这是个好消息：你可以学着爱上早晨。即使是日常生活中的小变化也能改善你的情绪和精力。小小的调整也能帮助你获得你需要的睡眠。当你休息得很好时，起床并不困难。

night owl

night owl /ˈnaɪt ˌaʊl/ 表示“夜猫子”，英文解释为“a person who prefers to be awake and active at night”

bound

1）bound /baʊnd/ 作动词，表示“跳跃；跳动；跳跃着前进”，英文解释为“to move quickly with large jumping movements”

2）bound作形容词 表示“去…的；准备前往…的；开往…的”，英文解释为“If a vehicle or person is bound for a particular place, they are travelling toward it.”，通常用法：be bound for，举个🌰：

The train was bound for Hangzhou.

这火车是开往杭州的。

🍸如果你留意的话，坐地铁时会有这个用法。例如上海地铁2号线上，经常会听到的：

🍸本次列车终点站广兰路，到浦东国际机场方向的乘客请在广兰路换乘。The terminal station is Guanglan Road. You can transfer to the train bound for Pudong International Airport at Guanglan Road.

3）be bound to表示“一定会；很可能会”，英文解释为“certain or likely to happen, or to do or be sth”举个🌰：

There are bound to be changes when the new system is introduced.

引进新系统后一定会发生变化。

boost

作动词，表示“改善；提高；增强；推动”，英文解释为“to improve or increase something”举个🌰：

The theatre managed to boost its audiences by cutting ticket prices.

剧院设法通过降低票价来增加观众数量。

📍“佩洛西有病还是先治病吧”文中提到be boosted，get boosted用来指打了加强针（疫苗），也有说booster shot/booster dose.

tweak

可以作名词，也可以作动词，表示“稍稍调整（机器、系统等）；稍稍改进”，英文解释为“to make slight changes to a machine, system, etc. to improve it”举个🌰：

I think you'll have to tweak these figures a little before you show them to the boss.

我想你得略微改动一下这些数字再让老板过目。

📍此前在浴霸能不能？欲罢不能！一文中讲述苹果发布的新版Apple Watch Series 5仅仅相对上一个版本没有太大更新时就提到：The Apple Watch Series 5 features a slightly tweaked design. Apple Watch Series 5的设计略有调整。

shut-eye

表示“睡眠”，相当于sleep，举个🌰：

You look exhausted! Try to get some shut-eye on the train.

你看起来很疲惫！尽量在火车上睡一会儿吧。

2. Put Your Alarm Out of Reach 把你的闹钟放远一点

Let’s face it: Unless you have another hour or 2 to sleep, hitting the snooze button won’t really help you feel less tired. But there’s another reason to get up when you first hear that annoying beep. When you get up and go to bed at the same time every day, you’ll keep your body’s internal clock in sync. That makes you more alert in the morning, and sleepy when it’s time to call it a night. 

让我们面对现实吧：除非你还有一两个小时的睡眠时间，否则按下“小睡”（稍后提醒）按钮并不能真正帮助你减轻疲劳。但是当你第一次听到那恼人的蜂鸣声时就应该起床还有一个原因。当你每天在同一时间起床和睡觉时，会使身体内部生物钟保持同步。这会让你在早上更加清醒，而在晚上该睡觉的时候感到困倦。

snooze

可以作名词，也可以作动词，snooze /snuːz/ 表示“打盹，小睡”，英文解释为“to sleep lightly for a short while”举个🌰：

The dog's snoozing in front of the fire.

那只狗在炉火前打盹儿。

补充：

📍you snooze, you lose 表示“一但不留神就会被人抢先”，英文解释为“if you do not pay attention and do something quickly, someone else will do it instead of you”

beep

beep /biːp/ 表示“嘟嘟声；滴滴声”，英文解释为“a short, loud sound”举个🌰：

The voice on the answering machine said "Please leave a message after the beep".

录音电话中有一个声音说“请在嘟声之后留言”。

sync

sync /sɪŋk/ 可以作名词，相当于synchronization的非正式说法，也可以作动词，表示“（使）同步；（使）同时发生”，英文解释为“to arrange for two or more things to happen at exactly the same time, or to happen at the same time or in the same way as something else”举个🌰：

The hardest part was syncing the music to the video.

最难的部分就是使音乐和图像同步。

类似的：

📍synchronize /ˈsɪŋkrəˌnaɪz/表示“（使）同时发生，（使）同步”，英文解释为“to happen at exactly the same time, or to arrange for two or more actions to happen at exactly the same time”举个🌰：

Synchronize the score with the film action.

让配乐和电影动作同步。

📍其中的score，熟词僻义，表示“乐谱”（a written or printed copy of a piece of music, especially for a large group of performers, or the music itself），如：a musical score 乐谱。

call it a night

表示“今晚到此为止，收工，可以睡觉了”，英文解释为“to stop what you have been doing in the evening or night, often in order to go to bed”

3. Let in the Light 让光线照进来

As soon as you wake, open the curtains or blinds. Or step outside. Natural light gets your brain going and keeps your body clock on track. If it’s gloomy out, turn on the lights. A light-up alarm clock can help. And it may be less jarring than a noisy alarm. If you have seasonal affective disorder or depression, try a light box (or sunlamp). It can lift your mood and help you feel more awake. 

醒来后，打开窗帘或百叶窗。或者走到外面。自然光让你的大脑运转，让你的生物钟保持在正轨上。如果外面很暗，打开灯。发光的闹钟会有所帮助，而且可能比嘈杂的闹钟不那么刺耳。如果你有季节性情感障碍或抑郁，试试灯箱（或太阳灯）。它可以改善你的情绪，帮助你感觉更清醒。 

blind

blind /blaɪnd/ 作动词，1）表示“使变瞎；使失明”，英文解释为“to make someone unable to see, permanently or for a short time”；

2）表示“蒙蔽；使无辨别力”，英文解释为“to make someone unable to notice or understand something”举个🌰：

We shouldn't let our prejudices blind us to the facts of the situation.

我们一定不能让偏见蒙蔽自己而看不清实际形势。

作名词，熟词僻义，表示“百叶窗；窗帘”，英文解释为“a cover for a window made of a single piece or strips of cloth, paper, or plastic that is pulled up or down by a string”

gloomy

1）表示“前景黯淡的；悲观的”，英文解释为“not expecting or believing anything good in a situation”；

2）表示“忧郁；愁闷；沮丧的”，英文解释为“unhappy and without hope”如：a gloomy person/expression 一个愁容满面的人/一个沮丧的表情。

3）表示“灰暗的，幽暗的”，英文解释为“dark in a way that is unpleasant and makes it difficult to see”举个🌰：

What gloomy weather we're having!

今天天气太阴沉了！

📍《经济学人》（The Economist）一篇针对《没有工作的世界》的书评文章中提到：This gloomy view of the impact of technology is plausible. 这种对技术影响的悲观论调似乎言之有理。

jarring

jarring /ˈdʒɑː.rɪŋ/ 表示“（使）感到不快的；刺激（神经等）的”，英文解释为“a jarring sight, sound, or experience is so different or unexpected that it has a strong and unpleasant effect on something or someone”如：a jarring cry/chord 刺耳的哭喊声/不协调的和音。

4. Enjoy a Morning Splurge 享受清晨时光

To curb your urge to stay under the covers, plan something to look forward to each morning. You could read your favorite web site over a tasty breakfast, or go for a walk in a scenic park. Anything that excites you or brings you pleasure helps to rouse your brain and makes you less sleepy.

为了抑制你躲在被窝里的冲动，每天早上计划一些值得期待的事情。你可以边吃美味的早餐边浏览你最喜欢的网站，或者去风景优美的公园散步。任何让你兴奋或带给你快乐的事情都有助于唤醒你的大脑，使你不那么困倦。

splurge

splurge /splɜːdʒ/ 可以作名词也可以作动词，表示“乱花（钱）；挥霍（尤指购买奢侈品）”，英文解释为“to spend a lot of money on buying goods, especially expensive goods”举个🌰：

I feel like splurging (out) on a new dress.

我想花大价钱买件新裙子。

作名词，还可以指“大量的东西，过量的东西”，英文解释为“a large or excessive amount of something”举个🌰：

There has recently been a splurge of teach-yourself books.

最近有大量自学书籍上市。

curb

可以作动词，也可以作名词，表示“控制，抑制，限定，约束（不好的事物）”，英文解释为“to control or limit sth, especially sth bad”举个🌰：

A range of policies have been introduced aimed at curbing inflation.

为了抑制通货膨胀实施了一系列的政策。

He called for much stricter curbs on immigration.（名词）

他呼吁对移民实行更为严格的限制。

urge

作动词，表示“敦促；驱策；力劝”，英文解释为“to strongly advise or try to persuade someone to do a particular thing”举个🌰：

Lawyers will urge the parents to take further legal action.

律师们会力劝家长们采取进一步的法律行动。

作名词，表示“（尤指难以或无法控制的）欲望，冲动”，英文解释为“a strong wish, especially one that is difficult or impossible to control”

rouse

rouse /raʊz/ 表示“唤醒；激励，使觉醒，使奋起”，英文解释为“to wake someone up or make someone more active or excited”举个🌰：

He roused himself (from a pleasant daydream) and got back to work.

他不再沉迷（于甜蜜的白日梦中），开始重新投入工作。

5. Sip a Cup of Joe 喝杯咖啡

Just make sure your java’s the caffeinated kind. Caffeine pumps up brain chemicals like serotonin and dopamine. They boost your mood, spike your energy levels, and help you focus. (Regular coffee drinkers are also less likely to get the blues than those who rarely or never sip the strong stuff.) Not a fan? Opt for a cup of black or green tea. They have caffeine plus other healthy compounds.

只要确保你的咖啡是含咖啡因的那种。咖啡因能激发大脑化学物质，如血清素（serotonin）和多巴胺（dopamine）。它们能改善你的情绪，提高你的能量水平，帮助你集中注意力。（经常喝咖啡的人也比那些很少或从不喝浓咖啡的人感到郁郁不乐的可能性要低。）不喜欢？来一杯红茶或绿茶。它们含有咖啡因和其他健康化合物。

sip

作名词，表示“一小口（饮料）”，英文解释为“a very small amount of a drink that you take into your mouth”如：to have/take a sip of water 喝一小口水。

作动词，表示“呷，啜”，英文解释为“to drink, taking only a very small amount at a time”举个🌰：

This tea is very hot, so sip it carefully.

这茶很烫，喝的时候小心点。

a cup of joe

相当于A cup of coffee，表示“一杯咖啡”，为什么这么说？有多种说法，其中一种说法是，a cup of jamoke，java和mocha的缩写变成joe. (Possibly a shortening of "cup of jamoke", from java + mocha: this origin was given in a military officer's manual from 1931, around when the term first appeared.)

📍另一个种说法是：Another theory suggests that US soldiers in World War I (1914-1918) referred to a serving of instant coffee made by the G. Washington Coffee Refining Company (founded in 1910) as a "cup of George", and that the common abbreviation of the name "George" ("Geo.") was then read as "Joe".

java

在美式英语里，java /ˈdʒɑː.və/表示“咖啡”，英文解释为“In American English java is coffee.” 如：a steaming cup of java 一杯热腾腾的咖啡。

📍而在程序员眼中，Java指的是“Java 语言（一种计算机程序语言）”，英文解释为“a computer programming language that is often used on the internet”

caffeinated

caffeinated /ˈkæf.ɪ.neɪ.tɪd/ 表示“含咖啡因的”，英文解释为“containing caffeine”如：caffeinated drinks/beverages 含咖啡因的饮料。

caffeine

caffeine /ˈkæf.iːn/ 表示“咖啡因，咖啡碱”，英文解释为“a chemical, found for example in tea and coffee, that is a stimulant (= something that makes people more active)”

spike

在剑桥词典公布2020年度词汇：Quarantine中同样出现了这个词，1）作名词，可以理解为“峰值”或者“激增；猛增；急升”，英文解释为“a sharp increase in the magnitude or concentration of something”，如：a spike in oil prices 油价的急剧上涨。

2）也可以作动词，同样表示“激增”，英文解释为“if the number or rate of something spikes, it increases quickly and by a large amount ”举个🌰：

New orders have spiked in the last two years.

新订单在过去两年里激增。

get the blues

一般用have the blues表示“无精打采，情绪低落，郁郁不乐；感到忧伤”，英文解释为“to feel sad”。

black tea

black tea 表示“（西方人常喝的）红茶”，英文解释为“dark-coloured tea of the type usually drunk in the West”举个🌰：

Chai is made with black tea and a blend of spices.

混合茶是红茶和香料混制而成的。

compound

compound /ˈkɒm.paʊnd/ 作名词，1）表示“化合物，复合物，混合物”，英文解释为“a chemical that combines two or more elements”举个🌰：

Salt is a compound of sodium and chlorine.

盐是钠和氯的化合物。

2）表示“（围起来的）场地，楼群，院落”，英文解释为“an area surrounded by fences or walls that contains a group of buildings”举个🌰：

They marched into the compound.

他们进入大院。

作动词，表示“使加重，使加剧，使恶化”，英文解释为“to make a problem or difficult situation worse”举个🌰：

Her terror was compounded by the feeling that she was being watched.

她有种被人监视的感觉，这加剧了她的恐惧感。

🎬电影《盗梦空间》（Inception）中的台词提到：And when you enter a dream within that dream, the effect is compounded. 当你进入梦中梦，效果会更强。

6. Schedule a Morning Sweat Session 安排晨间锻炼

Jumping jacks or a brisk walk can get your blood pumping and rev up your nervous system. You'll feel more alert in the moment -- and hours later, too. If you work out first thing, you’ll fall asleep more easily than if you do it later on. At least try for several hours before bedtime. Any later and you may find it hard to nod off. Or do yoga -- it’s proven to ease insomnia.

开合跳或快步走可以让你的血液流动，使你的神经系统活跃起来。你会在那一刻感觉更清醒——几个小时后也是如此。如果你早晨第一时间就是锻炼，你会比在晚些时候锻炼更容易入睡。至少在睡前几个小时运动。再晚一点，你可能会发现很难入睡。或者做瑜伽——它被证明可以缓解失眠。

jumping jack

jumping jack /ˈjʌm.pɪŋ ˌdʒæk/ 表示“开合跳，跳跃运动（原地分腿跳起、两臂上举击掌后还原的动作）”，英文解释为“a physical exercise in which you stand with your feet together and arms down, jump up and spread your arms and legs far apart and land, then jump and bring your feet together and arms down again”举个🌰：

Do a few jumping jacks or pushups to raise your heart rate.

做几个开合跳或俯卧撑来提高你的心率。

brisk

brisk /brɪsk/ 表示“轻快的，生气勃勃的”，英文解释为“quick, energetic, and active”如：a brisk walk 轻快的步伐

rev up (sb/sth)

rev up (sb/sth)表示“（使）活跃起来；（使）积极起来”，英文解释为“to become more active, or to make someone or something become more active”举个🌰：

The hotel is revving up for the busy summer season.

正值忙碌的夏季，这家饭店的节奏也变快了。

nod off

表示“打瞌睡；（尤指无意中）睡着”，英文解释为“to begin sleeping, especially not intentionally”举个🌰：

After our busy day, we both sat and nodded off in front of the TV.

忙碌了一天，我们两个都坐在电视机前打起了瞌睡。

yoga

yoga /ˈjəʊ.ɡə/ 表示“（源于印度的）瑜伽术”，英文解释为“a set of physical and mental exercises, originally from India, intended to give control over the body and mind”如：a yoga class 瑜伽课。

insomnia

insomnia /ɪnˈsɒmnɪə/ 表示“失眠（症）”，英文解释为“the condition of being unable to sleep, over a period of time”举个🌰：

He suffered from insomnia caused by stress at work.

他因为工作压力失眠了好几个月。

7. Fuel Up 补充能量

No appetite? Try to have a small morning meal anyway. Even a light bite, like an egg with a piece of whole-grain toast or a cup of yogurt with berries, gives your body the energy it needs to get going. Breakfast helps you focus, too. It may even keep your body clock on track. That’ll make your morning feel more like morning and less like the middle of the night.

没有胃口吗？无论如何，早餐尽量吃一点。即使是简单的一口，比如一个鸡蛋和一片全麦吐司，或者一杯莓子酸奶，也能给你的身体提供所需的能量。早餐也能帮助你集中注意力。它甚至可以让你的生物钟保持在正轨上。这会让你的早晨感觉更像早上，而不是半夜。

appetite

appetite /ˈæpɪtaɪt/ 1）表示“食欲；胃口”，英文解释为“physical desire for food”举个🌰：

He suffered from headaches and loss of appetite.

他头痛且食欲不振。

2）表示“强烈欲望”，英文解释为“a strong desire for sth”举个🌰：

The public have an insatiable appetite for scandal.

公众对丑事总是喜闻乐道。

yogurt

yogurt /ˈjɒɡ.ət/ 表示“酸奶；小包装酸奶”，英文解释为“Yogurt is a food in the form of a thick, slightly sour liquid that is made by adding bacteria to milk. A yogurt is a small container of yogurt.”

8. Power Down Before Bedtime 睡前关机

Bright lights at night can reduce your melatonin levels (that’s a hormone that helps you feel sleepy). And it isn't just overhead bulbs that can have you counting sheep. The glow of cell phones, computers, and TVs also slows melatonin production. The fix: Dim the lights in your home, and turn off all screens and tech tools at least an hour before you plan to hit the hay.

夜晚明亮的灯光会降低褪黑激素水平（褪黑激素是一种帮助你感到困倦的激素）。不仅仅是头顶灯泡的亮光会让你睡不着数绵羊，手机、电脑和电视的光芒也会减缓褪黑激素的产生。解决办法：在你计划睡觉前至少一个小时调暗家里的灯光，关掉所有屏幕和电子产品。

melatonin

melatonin /ˌmɛləˈtəʊnɪn/ 表示“褪黑素，降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）”，英文解释为“a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern”。

hormone

hormone /ˈhɔːməʊn/ 表示“激素；荷尔蒙”，英文解释为“a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects”，如：growth hormones 生长激素。

dim

dim作动词，表示“（使）变暗，（使）亮度降低”，英文解释为“to (make something) become less bright”举个🌰：

Someone dimmed the lights.

有人调低了灯的亮度。

作形容词，表示“光线暗的，暗淡的，昏暗的”，英文解释为“not giving or having much light”举个🌰：

The lamp gave out a dim light.

那盏灯发出暗淡的光芒。

📍有一个表达叫take a dim view of sth，表示“不看好，不赞成”，英文解释为“to disapprove of something”举个🌰：

I take a dim view of this kind of behaviour.

我不赞成这种行为。

hit the hay/sack

表示“上床睡觉”，英文解释为“to go to bed in order to sleep”举个🌰：

I have a busy day tomorrow, so I think I'll hit the sack.

明天我会很忙，所以我看我该睡觉了。

9. Skip the Nightcap 睡前别喝酒

Yes, alcohol makes you feel sleepy. But it makes it harder to stay asleep and can make you feel groggy in the morning, too. If you do hit the hooch, stick to one drink and have it with dinner, or at least 2 to 3 hours before bedtime. 

是的，酒精会让你昏昏欲睡。但是它会让你更难入睡，也会让你在早上感到昏昏沉沉。如果你确实想喝酒，在晚餐时喝一杯就好，或者至少在睡前2到3个小时喝。 

nightcap

nightcap /ˈnaɪt.kæp/ 表示“睡前饮料（常指酒）”，英文解释为“a drink, sometimes an alcoholic drink, that someone has just before going to bed”

groggy

groggy /ˈɡrɒɡ.i/ 表示“（通常因疲惫或生病而）头脑昏沉的，眩晕无力的，行走不稳的”，英文解释为“weak and unable to think clearly or walk correctly, usually because of tiredness or illness”举个🌰：

I felt a little bit groggy for a couple of days after the operation.

手术后几天我都觉得有点头昏乏力。

hooch

hooch /huːtʃ/ 表示“烈酒；（尤指）烈性威士忌”，英文解释为“strong alcohol, especially whisky”

10. Find a Good Wind-Down Routine 找到一个好的放松方式

A relaxing evening helps you fall asleep. Avoid stressors like email and tough talks with family members at least an hour before bed. To get in the mood for slumber, you can meditate, stretch, take a warm shower or bath, or read a book in a low-lit room. If you get at least 7 hours a night but you're still worn out, see the doctor. A health problem or a sleep disorder like sleep apnea may be to blame.

轻松的夜晚有助于你入睡。睡前至少一个小时避免电子邮件、与家人的强硬谈话等压力。为了进入睡眠状态，你可以冥想、伸展身体、洗个热水澡或泡个澡，或者在光线较暗的房间里看书。如果你每晚至少睡7个小时，但你仍然感到疲惫不堪，那就去看医生。可能是健康问题或睡眠呼吸暂停等睡眠障碍造成的。

wind down

wind /waɪnd/ down动词短语，1）表示“（劳累或担心之后）放松下来”，英文解释为“to gradually relax after doing something that has made you tired or worried”举个🌰：

When he goes on holiday, it takes him the first couple of days just to wind down.

他去度假时，开始的几天只是放松放松。

2）表示“逐步减少（业务或活动等直至停止）”，英文解释为“If someone winds down a business or activity, they gradually reduce the amount of work that is done or the number of people that are involved, usually before closing or stopping it completely.”

📍unwind /ʌnˈwaɪnd/ 作动词，相当于wind down，表示“放松；轻松”，英文解释为“to relax and allow your mind to be free from worry after a period of work or some other activity that has made you worried”举个🌰：

A glass of wine in the evening helps me to unwind after work.

晚上一杯酒能让我在工作后放松一下。

slumber

slumber /ˈslʌm.bər/ 相当于sleep，可以作名词，也可以作动词，表示“睡觉，睡眠”举个🌰：

I fell into a gentle slumber.

我甜甜地睡去。

meditate

meditate /ˈmed.ɪ.teɪt/ 表示“默念，冥想”，英文解释为“to think calm thoughts in order to relax or as a religious activity”举个🌰：

She meditates for 10 minutes every day.

她每天冥想10分钟。

wear sb out

表示“使（某人）筋疲力尽”，英文解释为“to make someone extremely tired”举个🌰：

Walking around a museum all day really wears you out.

整天在博物馆里走来走去，真的让人筋疲力尽。

sleep apnea

sleep apnea /ˈæp.ni.ə/ 也拼作sleep apnoea，表示“睡眠中呼吸暂停”，英文解释为“a medical condition in which someone stops breathing for a short time when sleeping”。睡眠呼吸暂停（又译作睡眠呼吸中止症或睡眠窒息症）是一种在睡眠期间，暂停呼吸或呼吸减弱症状导致的睡眠紊乱。

小作业：

📍今天一共有多少种关于「睡眠/睡觉」的表达？

- 今日盘点 -

night owl

bound

boost

tweak

shut-eye

snooze

beep

sync

call it a night

blind

gloomy

jarring

splurge

curb

urge

rouse

sip

a cup of joe

java

caffeinated

caffeine

spike

get the blues

black tea

compound

jumping jack

brisk

rev up (sb/sth)

nod off

yoga

insomnia

appetite

yogurt

melatonin

hormone

dim

hit the hay/sack

nightcap

groggy

hooch

wind down

slumber

meditate

wear sb out

sleep apnea

公众号后台对话框里发送：666

参与抽奖（10月1日0点开）

公众号后台对话框里发送：沙发

查看沙发计划，抢沙发拿奖励

公众号后台对话框里发送：打卡

参与每天持续行动打卡计划

公众号后台对话框里发送：提问

查看提问指南，不懂先查再问

- 推荐阅读 -

- END -

LearnAndRecord

2015年2月8日

2022年9月26日

第2788天

每天持续行动学外语