基于《懂你英語》：Level 3 Unit 2 Dialogue-A Nightmare
今天的主題是：Sleep Well and Live Well. 睡的好過得好
There are three things we are going to discuss in today's lesson.
1.benefits of good sleep.
睡個好覺的益處
2.reasons for poor sleep.
沒睡個好覺的原因
3.how to get a good night's sleep.
Part 1：睡個好覺的益處
sound sleep = 舒適的睡眠巍举、酣睡
I had a sound sleep last night.
我昨天晚上睡得很香凭涂。
I slept soundly last night.
我昨天晚上睡得很香。
sleep like a boy = 睡得很香
Good night,sleep night.
晚安甥捺，睡個好覺。
睡好覺的益處一：睡得好長得好
skincare products = 護膚品
First getting a good night's sleep has many beauty benefits.
beauty sleep = 美容覺
healthy glow = 健康紅潤的氣色
rosy cheeks = 粉紅的臉頰
Getting a good night's sleep gives you a healthy glow.
睡得好氣色好勘究。
puffy eyes = 浮腫的眼睛
dark under-eye circles = 黑眼圈
Sleeping well prevents you from getting puffy eyes or dark under-eye circles.
睡好覺能消除眼部浮腫炊汹，預(yù)防黑眼圈生成。
nutrient = 營養(yǎng)
Good sleep gives you healthier, fuller hair.
睡好覺能帶來健康判莉、濃密的頭發(fā)。
Sleep deprivatino = 睡眠不足
crave = 渴望
I crave high calorie foods.
我很想吃高熱量的食物育谬。
Sleeping well can help you keep fit.
保證睡眠充足有利于你保持好身材券盅。
睡好覺的益處二：睡得好腦子好
Having a good night's sleep is beneficial for your brain.
Getting enough sleep sleep can improve your memory.
睡好覺能提升記憶力。
sharp = 敏銳的斑司，機敏的
A well-rested brain is sharper.
得到充分的休息的大腦更加敏銳渗饮。
sleep-deprived = 睡眠不足的
睡好覺的益處三：睡得好心情好
Good sleep puts you in a good mood.
You also get more emotional stability with good sleep.
If your body doesn't get enogh sleep, it can react by producing a higher level of stress hormones.
Part 2：睡不好的原因
Some people may think sleep is a waste of time and intentionally deprive themselves of sleep.
有的人認(rèn)為睡覺是在浪費時間，因此可以減少睡眠宿刮。
They neglect sleep in order to pursue other things, including entertainment,educational goals or money-making pursuits.
他們犧牲睡眠的時間來做別的事情互站，比如娛樂、學(xué)習(xí)僵缺、或者賺錢胡桃。
deprive somebody of something = 剝奪某人的某物，使某人失去某物
shift work = 輪班制工作
late night shift = 晚班
early-morning shift = 早班
Some people my unintentionally not get enough sleep because of shift work,family duties or heavy workloads.
很多人睡眠不足是不得已的磕潮，他們可能要做輪班的工作翠胰、為家人操勞、要完成繁重的任務(wù)自脯。
workload = 任務(wù)量
study overnight = 熬夜學(xué)習(xí)
work overnight = 熬夜工作
pull an all-nighter = 開夜車之景、熬夜工作或?qū)W習(xí)
restless = 焦躁不安的，難以入眠的
toss and turn = 翻來覆去睡不著
Heavy workloads also make people feel so stressfu that they are restless at night.
很多人由于工作或?qū)W習(xí)壓力太大膏潮，夜里焦躁不安睡不著锻狗。
He spent a restless night tossing and truning.
他一晚上焦躁不安，翻來覆去睡不著焕参。
Some people are wide awake for the whole night because they are suffering from mediacal problems,such as depression,hormone imbalances and other chronic diseases.
有的人被疾病困擾睡不著覺轻纪，比如抑郁癥、內(nèi)分泌失調(diào)和其他慢性病都會導(dǎo)致失眠叠纷。
Part 3：如何睡個好覺
Step one,maintain a regular sleep schedule and go to bed before 11 p.m.
保持規(guī)律性的作息刻帚，晚上十一點以前睡覺。
Studies have shown thant every hour spent asleep before midnight is worth two hours after midnight.
Besides,try to wake up and go to bed around the same time every day. This will help you develop a stabe sleep-wake pattern. The more stable this pattern is,the better you will sleep.
sleep in = 睡懶覺
Aoid sleep in,even on weekends.
避免睡懶覺涩嚣，包括周末崇众。
take a nap = 打個盹兒掂僵，小睡一會
Make sure that you get enough hours of sleep.
要保證足夠的睡眠時間。
Adults need seven to eight hours of sleep a night,and teenagers need about ten.
成年人每天需要7到8個小時的睡眠時間校摩，青少年需要10個小時左右的睡眠看峻。
If you don't get enought sleep at night,you can make up for it by taking a nap.
如果晚上沒有睡飽覺，你可以打個盹來補充睡眠衙吩。
Step two,try to control your exposure to light.
控制對光的接觸。
When it's dark,your brain creates more melatonin and make you sleepy.
周圍環(huán)境黑暗的時候溪窒，大腦會產(chǎn)生更多的褪黑素讓人感到困坤塞。
When it's light,your brain creates less melatonin and make you awake.
周圍環(huán)境明亮的時候，大腦會減少褪黑素讓人保持清醒澈蚌。
The blue light from your phone or computer ca keep you awake.
手機和電腦的屏幕的藍光會讓人睡不著摹芙。
Using phones or computers close to bedtime can make falling asleep difficute.
During the daytime,spend more time outside.
白天的時候，盡量多在戶外活動宛瞄。
Besides,let as much nature light into your home or workspace as possible.
此外浮禾，要保證室內(nèi)的自然光照充足。
At night,avoid bright screens one hour before bedtime.
睡前盡量避免使用高亮度的屏幕份汗。
Night Shift mode = 夜間模式
Say no to late night computer games or TV shows.
深夜不要看電視或者玩電腦游戲盈电。
Step three,develop a good eating habit.
養(yǎng)成良好的飲食習(xí)慣。
Avoid caffeine and alcohol close to bedtime.
睡前不要喝咖啡或者飲酒杯活。
out back on sweet foods = 少吃甜食
Avoid big meals at night.
睡前不要吃得太多匆帚。
