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BBC隨身英語: 你有社交時差嗎?

zlxxm 于2020-01-02發布 l 已有人瀏覽
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你是早起的鳥還是夜貓子?如果答案是夜貓子,那么你可能會遭受“社交時差”的折磨?!峨S身英語》說說現代人的“社交時差”。
    小E英語歡迎您,請點擊播放按鈕開始播放……

Social jet lag

社交時差

From Monday to Friday, many of us have an early start and a long day. By the time we've gone to bed and managed to fall asleep, we've been woken up by the alarm to do it all again. Come the weekend, and we're totally exhausted. We sleep in way past our usual wake-up time just to stay in sync enough to start again on Monday.

從周一到周五,很多人都要早起,而且每天都顯得很漫長。當我們上床睡覺并設法入睡時,鬧鐘又把我們叫醒,周而復始。等到周末,大家都累壞了,所以會長時間補覺,這只是為了保持精力以便開始新的一周。

Welcome to social jet lag. That's the term for the disparity between our working-week sleeping pattern, when our sleep times relate to our responsibilities, and the weekend, when we can wake when we choose. And depending on what type of person you are, the difference can be significant.

歡迎進入社會時差。這就是我們工作周的睡眠模式與周末之間的差異,工作周的睡眠時間與我們的責任有關,而周末,我們可以選擇什么時候醒來。針對不同的人而言,這種差異可能是顯著的。

For night owls - those whose natural rhythm is to wake and go to bed later - there can be significant health-related issues, according to a recent study published by Taylor and Francis Group online. The study concludes the further the divergence between working-week and weekend sleep times, the greater the health issues - including a higher risk of heart disease and other metabolic problems. And because so many jobs and tasks start early, night owls are effectively forced into harmonising with the early birds.

根據Taylor和Francis Group online最近發表的一項研究,對于那些自然節奏是晚起晚睡的夜貓子來說,可能存在嚴重的健康問題。研究得出的結論是,工作周和周末睡眠時間的差距越大,健康問題就越嚴重,患心臟病和出現其他代謝問題的風險更高。而且,由于許多工作和任務開始得很早,夜貓子們實際上都被迫早起。

So what can night owls do: force themselves to integrate by sacrificing their lie in? 'It's the worst thing you can do' says Professor Till Roenneberg, professor of chronobiology at the Institute of Medical Psychology at Ludwig-Maximilian University in Munich. This is because people's sleep pattern is half determined by genetics. The other half correlates with their age and environment. Getting less sleep is unlikely to realign your genetic tendencies.

那么夜貓子們能做什么呢:犧牲自己的睡懶覺時間來強迫自己融入社會?慕尼黑路德維希-馬克西米利安大學醫學心理學研究所的時間生物學教授蒂爾·倫內伯格說:“這是你能做的最糟糕的事情。”這是因為人們的睡眠模式有一半是由基因決定的。另一半與他們的年齡和環境有關。睡眠不足不太可能改變你的基因傾向。

Our bodies evolved to coordinate with the rise and fall of the Sun. We should feel sleepy as the light dissipates. But modern life, with its artificial light and modern devices, such as computers and smartphones, means we have deviated. Now we are exposed to more light for longer periods of time, keeping our bodies awake longer. For night owls, who already tend to sleep later, this delays things even further.

我們的身體是符合太陽升起和落下的規律的。隨著光線的散去,我們應該會感到困倦。但是現代生活出現的人造光和現代設備,如電腦和智能手機,意味著我們已經偏離了這種規律?,F在我們長時間暴露在更多的光線下,以使我們的身體保持更長時間的清醒。對于夜貓子來說,他們往往睡得更晚,這就使問題加重了。

One solution, beyond changing society's early-start tendencies, is to reorient our body clock by manipulating our exposure to light By taking more sunlight in the morning and minimising the amount of artificial light we are exposed to in the evening - particularly on electronic devices - we can rebalance our bodies to feel sleepy earlier. It's far from easy, but better that than losing your whole weekend to sleep.

除了改變社會的早開始傾向,還有一個解決方案是重新定位我們的生物鐘,這通過操縱我們獲得的光照實現。早上獲取更多的陽光,晚上則盡量少地暴露在人造光下——特別是電子設備——這樣我們就可以平衡我們的身體,早點入睡。這遠不是件容易的事,但總比花整個周末睡懶覺要好。

 

詞匯表

in sync

同步的

disparity

差異

pattern

模式,習慣

relate

聯系,與…一致

rhythm

規律

divergence

差異

harmonise

和…保持一致

integrate

融入(某群體)

correlate

與…相關,相互關聯

realign

重新排列,改組

coordinate

配合

deviate

違背規則,偏離

reorient

重新適應,再調整

rebalance

再平衡

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