总是感到疲惫？试试这样调整睡眠
今日无瓜。在改善睡眠的基本方法之外，本文介绍了三个能让你重拾健康睡眠的窍门。
🤔️小作业：
1. What is the implication of suggesting a consistent wake-up time as the first step in resetting one's sleep schedule?
a) To instill a sense of discipline in one's daily routine.
b) To gradually induce an earlier bedtime.
c) To avoid the anxiety associated with trying to fall asleep.
d) To prevent the risks associated with irregular sleep patterns.
a) Body temperature regulation.
b) Hormone production.
c) Physical tiredness.
d) Psychological relaxation.
无注释原文：
Why Are You So Tired? Your Sleep Schedule Needs a Reset
From: The Wall Street Journal
Healthy sleep schedules and habits tend to fall apart during summer. We travel across time zones. We socialize more—and drink more alcohol. Those extra hours of daylight mean we often stay up later.
Often, those habits drag into the fall, creating a “jet lag” as we scramble to rise earlier to get kids out the door for school and as work obligations pick up, says Dr. Jennifer L. Martin, a professor of medicine at the University of California, Los Angeles.
“People can feel sluggish in the morning,” she says. “In the midafternoon when we normally feel that drop in energy, we feel it more than normal.”
There are bigger concerns than a slow afternoon, too.
Chronic insufficient sleep has been linked to health problems including diabetes, obesity and high blood pressure. Cognitive functions such as attention and reaction time also suffer when we don’t sleep enough. And we can become frustrated and irritable.
There are, of course, the basics for getting better sleep: Avoid caffeine later in the day and get regular exercise. But there’s much more you can do to reset your sleep.
Fix your wake-up time first
A mistake people often make when they’re trying to rejigger their sleep schedule is to start by hopping into bed earlier. Beginning with an early bedtime can backfire and cause other problems, like insomnia, Martin says.
“We don’t want people getting into bed if they’re not sleepy,” she says.
Instead, set a consistent wake-up time first: Stick to the same time every day, even on weekends. If you need to shift your wake-up time earlier, do it gradually, moving it about one-half hour every two or three days, says Dr. Fariha Abbasi-Feinberg, medical director of sleep medicine at Millennium Physician Group in Fort Myers, Fla.
As you rise earlier, your bedtime will move up too as you grow tired earlier, says Martin. Since most adults need at least seven hours of sleep a night, Martin advises people to aim for at least seven and a half hours of time in bed.
Take your morning coffee outside
Getting bright light in the morning—ideally outdoors and within the first hour after waking—helps set your circadian rhythm, the 24-hour cycle of physical and mental changes that are part of the body’s internal clock, says Abbasi-Feinberg.
Light affects the production of hormones like melatonin and cortisol that are involved in wakefulness and sleepiness. Morning sunlight in particular contains light frequencies that “impact your level of alertness during the day and set you up for quality sleep the next night,” she says.
Abbasi-Feinberg encourages her patients to incorporate morning outdoor time into their existing routines. So if you normally read while drinking a cup of coffee, do it outside on your porch. Instead of just letting the dog out in the backyard in the morning, join your pet outside or take them for a walk. The physical activity can boost energy, too.
Make a to-do list
Fall schedules filled with back-to-school activities and new work projects can leave many of us stressed out and anxious. Lying in bed ruminating about what we should have done during the day, and what we have to do in the day ahead, can sabotage sleep.
To help quiet those thoughts, write out your to-do list for the next day at least an hour before bed, says Martin.
“Getting it out of your mind and onto a piece of paper is helpful for disconnecting,” she says.
Gradually winding down your activity level over the evening promotes sleep, says Dr. M. Safwan Badr, professor and chair of the department of internal medicine at Wayne State University School of Medicine in Detroit.
He suggests something he calls the 3-2-1 rule.
Stop eating three hours before bedtime, since a full stomach can make you uncomfortable and interfere with sleep. Stop working two hours before. And stop using electronics like tablets, phones and computers one hour before.
While your phone’s night mode cuts down on the amount of melatonin-suppressing blue light emitted, no screens is still better for sleep, he says.
- ◆ -
注：完整题目见本文开头；中文文本为华尔街日报官方译文，仅供参考
含注释全文：
Why Are You So Tired? Your Sleep Schedule Needs a Reset
总是感到疲惫？试试这样调整睡眠
From: The Wall Street Journal
October 30, 2023
Healthy sleep schedules and habits tend to fall apart during summer. We travel across time zones. We socialize more—and drink more alcohol. Those extra hours of daylight mean we often stay up later.
健康的睡眠时间和习惯一到夏天就很难坚持。我们会跨时区旅行，会进行更多的社交活动，喝更多的酒。日照时间更长也意味着我们会经常熬夜。
fall apart
1）表示“破裂；解体，瓦解”，英文解释为“If an organization, system, or agreement falls apart, it fails or stops working effectively.”举个🌰：The deal fell apart because of a lack of financing. 由于缺乏资金，这笔交易告吹了。
2）表示“（感情）崩溃，垮掉”，英文解释为“to experience serious emotional problems that make you unable to think or act in the usual way”举个🌰：After his wife died, he began to fall apart. 妻子过世后，他精神开始垮掉。
Often, those habits drag into the fall, creating a “jet lag” as we scramble to rise earlier to get kids out the door for school and as work obligations pick up, says Dr. Jennifer L. Martin, a professor of medicine at the University of California, Los Angeles.
加州大学洛杉矶分校医学教授Jennifer L. Martin说，通常，这些习惯会一直延续到秋季，但另一边我们要争分夺秒地早起送孩子上学，同时工作也变得更加繁忙，这就导致了“时差反应”。
jet lag
我们所谓的“时差”除了time difference，还有个说法就是jet lag，jet表示“喷气式飞机”，是不是很好奇，jet lag喷气飞机和间隔，为什么会表示“时差”？The term "jet lag" is used because before the arrival of passenger jet aircraft, it was uncommon to travel far and fast enough to cause desynchronosis. Travel by propeller-driven aircraft, by ship, or by train was slower and of more limited distance than jet flights, and thus did not contribute widely to the problem.
📍 lag 表示“（两件事之间的）间隔，延迟”，英文解释为“a delay between two things happening ”举个🌰：You have to allow for a time lag between order and delivery. 订货和送货之间要有一段时间间隔。
📍time lag 时间间隔，时滞
scramble
作名词，表示“争抢；抢占；争夺”，英文解释为“a situation in which people push, fight or compete with each other in order to get or do sth”举个🌰 There was a mad scramble for the best seats. 人们不顾一切地抢占最好的座位。
作动词：1）表示“艰难地（或仓促地）完成”，英文解释为“to manage to achieve sth with difficulty, or in a hurry, without much control”；
2）表示“仓促行动”，英文解释为“If you scramble to a different place or position, you move there in a hurried, awkward way.”举个🌰：He threw back the covers and scrambled out of bed. 他掀开被子，急忙下了床。
3）表示“争夺”，英文解释为“If a number of people scramble for something, they compete energetically with each other for it.”举个🌰：More than three million fans are expected to scramble for tickets. 预计会有三百万以上的歌迷抢购门票。
obligation
表示“义务；责任；职责”，英文解释为“the fact that you are obliged to do something”举个🌰：If you have not signed a contract, you are under no obligation to (= it is not necessary to) pay them any money. 如果你没有签合同，你就没有义务付给他们钱。
“People can feel sluggish in the morning,” she says. “In the midafternoon when we normally feel that drop in energy, we feel it more than normal.”
“人们在早上会感觉状态迟钝，”她说，“到了下午三点左右，我们通常在这个时间都会感到精力下降，而现在这种感受会比平时来得更强烈。”
sluggish
sluggish /ˈslʌɡɪʃ/ 表示“萧条的；迟钝的；行动缓慢的；迟缓的；缺乏活力的，性能欠佳的”，英文解释为“moving or operating more slowly than usual and with less energy or power”举个🌰：The housing market has been very sluggish these past few years. 过去这几年房地产市场一直很萧条。
There are bigger concerns than a slow afternoon, too.
除了午后精神不振，还有更令人担忧的问题。
Chronic insufficient sleep has been linked to health problems including diabetes, obesity and high blood pressure. Cognitive functions such as attention and reaction time also suffer when we don’t sleep enough. And we can become frustrated and irritable.
长期睡眠不足已和多种健康问题联系在一起，包括糖尿病、肥胖和高血压。当我们睡眠不足时，注意力和反应时间这些认知功能也会受到影响。此外，我们可能会变得沮丧和易怒。
chronic
chronic /ˈkrɒnɪk/ 1）表示“（疾病）慢性的，长期的”，英文解释为“a chronic disease or illness is one that continues for a long time and cannot be cured”，如：chronic arthritis表示“慢性关节炎”。
2）表示“（问题）长期的”，英文解释为“a chronic problem is one that continues for a long time and cannot easily be solved”。举个🌰：There is a chronic shortage of teachers. 长期存在师资短缺的问题。
3）还有一种解释是用来形容人“积习难改的”，如“长期酗酒/沉迷赌博等的人”我们就可以用chronic alcoholic/gambler表示。
diabetes
diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”
obesity
obesity /oʊˈbiːsəti/ 表示“肥胖”，英文解释为“the fact of being extremely fat, in a way that is dangerous for health”。
irritable
irritable /ˈɪr.ɪ.tə.bəl/ 表示“易怒的，暴躁的”，英文解释为“becoming annoyed very easily”举个🌰：Be careful what you say - he's rather irritable today. 说话当心点儿——他今天脾气很大。
There are, of course, the basics for getting better sleep: Avoid caffeine later in the day and get regular exercise. But there’s much more you can do to reset your sleep.
当然，有一些基本的方法可以改善睡眠：避免在一天中的较晚时刻摄入咖啡因，经常锻炼等。但除此之外，你还可以做更多的事情来调整睡眠。
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)”
Fix your wake-up time first 首先，调整你的起床时间
A mistake people often make when they’re trying to rejigger their sleep schedule is to start by hopping into bed earlier. Beginning with an early bedtime can backfire and cause other problems, like insomnia, Martin says.
人们在试图调整睡眠时间时经常犯的一个错误是，第一步选择早早地上床睡觉。Martin说，一开始就提早上床睡觉可能会适得其反，导致其他一些问题，比如失眠。
rejigger
英式 rejig /ˌriːˈdʒɪɡ/ 美式 rejigger 表示“重新安排；重新布置；调整；改造”，英文解释为“to change and improve the arrangement of something”举个🌰：We'll have to rejig the shed in order to get the extra chairs in. 我们得重新布置一下棚屋，以便能放更多的椅子。
backfire
1）表示“（引擎）发生回火”，英文解释为“(of an engine) to make a loud noise as a result of fuel burning too early”举个🌰：I was woken by the sound of a truck backfiring. 卡车引擎的回火声把我惊醒了。
2）表示“事与愿违，（计划或行动）发生意外，产生事与愿违的结果”，英文解释为“if a plan or action backfires, it has the opposite effect to the one you intended”举个🌰：The company's new policy backfired when a number of employees threatened to quit. 公司的新政策事与愿违，有好几名员工威胁说要辞职。
🎬电影《被拒人生》（Freeheld）中的台词提到：Listen to me, listen to me, this is a circus, it's gonna backfire. 听我说，这有些儿戏了，会适得其反的。
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。
“We don’t want people getting into bed if they’re not sleepy,” she says.
她说：“我们不希望人们在不困的情况下上床睡觉。”
Instead, set a consistent wake-up time first: Stick to the same time every day, even on weekends. If you need to shift your wake-up time earlier, do it gradually, moving it about one-half hour every two or three days, says Dr. Fariha Abbasi-Feinberg, medical director of sleep medicine at Millennium Physician Group in Fort Myers, Fla.
相反，首先要设定一个连续一致的起床时间：坚持每天在同一时间起床，即使周末也不例外。佛罗里达州迈尔斯堡 Millennium Physician Group 睡眠医学主任 Fariha Abbasi-Feinberg说，如果需要让你的起床时间提前，应循序渐进地调整，每两到三天提前半个小时。
As you rise earlier, your bedtime will move up too as you grow tired earlier, says Martin. Since most adults need at least seven hours of sleep a night, Martin advises people to aim for at least seven and a half hours of time in bed.
Martin说，当你早起时，你的就寝时间也会提前，因为你会更早感到疲倦。鉴于大多数成年人每晚至少需要七个小时的睡眠时间，Martin建议人们把目标定为：在床上休息至少七个半小时。
Take your morning coffee outside 将晨间咖啡拿到室外喝
Getting bright light in the morning—ideally outdoors and within the first hour after waking—helps set your circadian rhythm, the 24-hour cycle of physical and mental changes that are part of the body’s internal clock, says Abbasi-Feinberg.
Abbasi-Feinberg说，清晨去沐浴明亮的光线——最好是在室外，而且是在醒来后的第一个小时内——这有助于调整昼夜节律，即以 24 小时为周期的生理和心理变化，这是人体生物钟的一部分。
circadian
circadian /sɜːˈkeɪ.di.ən/ 表示“（动植物的）昼夜的，约一日的，约24小时的（节律，周期）”，英文解释为“used to describe the processes in animals and plants that happen naturally during a 24-hour period”举个🌰：Our circadian clock makes it difficult to sleep during the day. 昼夜生理时钟让我们很难在白天睡觉。
rhythm
rhythm /ˈrɪðəm/ 1）表示“（尤指自然界中的）规则变化，规律，节律”，英文解释为“a regular pattern of change, especially one that happens in nature”如：the rhythm of the seasons 四季的交替。
2）表示“（音乐、诗歌和舞蹈的）节奏，韵律，节律”，英文解释为“a strong pattern of sounds, words, or musical notes that is used in music, poetry, and dancing”举个🌰：He beat out a jazz rhythm on the drums. 他击出爵士乐节奏的鼓点。
Light affects the production of hormones like melatonin and cortisol that are involved in wakefulness and sleepiness. Morning sunlight in particular contains light frequencies that “impact your level of alertness during the day and set you up for quality sleep the next night,” she says.
光线会影响褪黑素和皮质醇等激素的分泌，这些激素与人是清醒还是困倦有关。她说，早晨的阳光尤其带有一种光频，这种光频“影响你白天的清醒程度，并为你当晚能拥有优质睡眠做好准备”。
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。
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”
cortisol
cortisol /ˈkɔː.tɪ.zɒl/ 表示“皮质醇，可的松”，英文解释为“a hormone (= a chemical made in the body ) that is used in medicine to treat parts of the body that are swollen and painful ”
Abbasi-Feinberg encourages her patients to incorporate morning outdoor time into their existing routines. So if you normally read while drinking a cup of coffee, do it outside on your porch. Instead of just letting the dog out in the backyard in the morning, join your pet outside or take them for a walk. The physical activity can boost energy, too.
Abbasi-Feinberg鼓励她的患者将早晨的户外活动时间融入他们现有的生活习惯中。所以，如果你早上通常是一边喝咖啡一边看书，那就挪到室外门廊来吧。早上与其只是把狗狗放出来，让它在后院自己玩耍，不如和你的宠物一起到户外活动或是带它们散散步。活动活动身体也能增强精力。
porch
porch /pɔːtʃ/ 表示“门廊，走廊”，英文解释为“a covered structure in front of the entrance to a building”。
Make a to-do list 列一份待办事项清单
Fall schedules filled with back-to-school activities and new work projects can leave many of us stressed out and anxious. Lying in bed ruminating about what we should have done during the day, and what we have to do in the day ahead, can sabotage sleep.
秋季日程表中排满了返校活动和新的工作项目，这会让我们中的许多人感到压力和焦虑。躺在床上反复思考白天本应该完成的事和第二天要做的事，会损害睡眠。
ruminate
ruminate /ˈruː.mɪ.neɪt/ 表示“沉思，长时间思考”，英文解释为“to think carefully and for a long period about something”举个🌰：She ruminated for weeks about whether to tell him or not. 几个星期她一直在反复考虑是否要告诉他真相。
sabotage
sabotage /ˈsæbəˌtɑːʒ/ 可以作名词也可以作动词，名词表示“故意妨碍；捣乱；刻意阻碍”（the act of deliberately spoiling sth in order to prevent it from being successful）；
作动词：1）表示“（为阻止敌人或对手成功而）毁坏，破坏（设备、武器或建筑物）”，英文解释为“to damage or destroy equipment, weapons, or buildings in order to prevent the success of an enemy or competitor”举个🌰：They had tried to sabotage the oil pipeline. 他们曾试图破坏输油管道。
2）表示“阴谋破坏，蓄意破坏（计划或行动）”，英文解释为“to intentionally prevent the success of a plan or action”举个🌰：This was a deliberate attempt to sabotage the ceasefire. 这是一次蓄意破坏停火的行为。
🎬电影《特工绍特》（Salt）中的台词提到：You are here to sabotage our nuclear ambitions. Yes? 你想来破坏我们的核计划 对吧？
To help quiet those thoughts, write out your to-do list for the next day at least an hour before bed, says Martin.
Martin说，想要平复这些思绪，你需要至少在睡前一小时列出第二天的待办事项。
“Getting it out of your mind and onto a piece of paper is helpful for disconnecting,” she says.
她说：“把心里想的事情写出来，写在纸上，有助于将你从繁杂的思绪中抽离出来。”
Gradually winding down your activity level over the evening promotes sleep, says Dr. M. Safwan Badr, professor and chair of the department of internal medicine at Wayne State University School of Medicine in Detroit.
位于底特律的韦恩州立大学医学院教授兼内科系主任M. Safwan Badr说，晚上逐渐减少活动量可以促进睡眠。
wind down
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.”
He suggests something he calls the 3-2-1 rule.
他建议采用他称之为“3-2-1规则”的方法。
Stop eating three hours before bedtime, since a full stomach can make you uncomfortable and interfere with sleep. Stop working two hours before. And stop using electronics like tablets, phones and computers one hour before.
睡前三小时停止进食，因为饱腹感会让人感觉不舒服并影响睡眠。睡前两小时停止工作。睡前一小时停止使用平板电脑、手机和电脑等电子产品。
interfere
表示“妨碍，干扰”，英文解释为“to prevent something from working effectively or from developing successfully”举个🌰：Even a low level of noise interferes with my concentration. 即使很低的噪声也会分散我的注意力。
While your phone’s night mode cuts down on the amount of melatonin-suppressing blue light emitted, no screens is still better for sleep, he says.
他说，虽然手机的夜间模式可以减少一些抑制褪黑素分泌的蓝光，但不使用屏幕仍然更有利于睡眠。
suppress
表示“压制；阻止；抑制”，英文解释为“to prevent sth from growing, developing or continuing”举个🌰：The virus suppresses the body's immune system. 这种病毒会抑制人体的免疫系统。
emit
表示“发出，射出，散发（光、噪声、气味或气体）”，英文解释为“to send out a beam, noise, smell, or gas”举个🌰：The alarm emits infrared rays which are used to detect any intruder. 警报器能发出红外线探测闯入者。
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