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定闹钟?用音乐叫醒才是正确的起床方式

kira86 于2020-03-19发布 l 已有人浏览
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被闹钟叫醒,让人一上午都昏昏沉沉?有没有更好的睡醒方式呢?最近的一项研究表明答案是肯定的。答案是音乐。
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It’s Alarming: What Wakes You Up Each Morning?

是闹铃:每天早上叫醒你的是什么?

How do you wake up in the morning?

你早上是怎么醒来的?

If you set an alarm on your phone or clock that sounds like this:

如果你在手机或闹钟上设置了这样的闹铃:

beep beep beep

哔哔哔

That hard, unpleasant sound may be making it harder to shake off the sleepy feeling in the morning known as grogginess.

这种难听的声音可能会使人更难摆脱早晨的睡意,即昏昏沉沉。

So, is there a better way to wake up? A recent study says yes. The answer is music. Researchers say alarms that have a melody – like the beginning of this song – can help people feel fresher in the morning.

那么,有没有更好的睡醒方式呢?最近的一项研究表明答案是肯定的。答案是音乐。研究人员表示,有旋律的闹钟——比如一首歌的开头——可以帮助人们在早上感觉更清新。

The study, carried out by researchers in Australia, involved 50 people. The study subjects answered questions about the alarm sound they like to wake up to, how they feel about that sound and how they feel when they wake up. The findings appeared this month in the publication PloS One.

这项研究由澳大利亚的研究人员进行,共有50人参与。研究对象回答了关于他们喜欢醒来时听到的闹铃声、他们对这种声音的感觉以及他们醒来时的感觉等问题。研究结果发表在本月的《公共科学图书馆·综合》(PloS One)杂志上。

The researchers found that people who wake up to musical alarms reported feeling more awake and alert.

研究人员发现,在音乐铃声中醒来的人感觉更清醒、更警觉。

Stuart McFarlane was a lead writer of the study. He told VOA, "We are very surprised by these findings as one might expect a harsh beeping sound to be more successful," at waking up a person.

斯图尔特·麦克法兰是这项研究的主要作者之一。他对美国之音说:“我们对这些发现感到非常惊讶,因为人们可能会认为刺耳的蜂鸣声更容易唤醒人。”

Sleep inertia is another term for grogginess. It means a person has a heavy feeling when waking up, and has trouble getting moving again after sleeping.

睡眠惯性是昏睡的另一个术语。它的意思是一个人在醒来时会有一种沉重的感觉,并且在入睡后很难再移动。

McFarlane said people need to better understand sleep inertia's harmful effects on human performance later in the day. The grogginess we may feel in the morning usually lasts for up to 30 minutes. But he said it has been reported to last from two to four hours.

麦克法兰说,人们需要更好地理解睡眠惯性对人们接下来一天表现的有害影响。早上的昏昏沉沉的感觉通常会持续30分钟。但是他说,研究发现这持续了2到4个小时。

Not everyone will experience the full effect. But for those who do, "care should be taken" when performing duties that require a top performance within this period, he said. This includes "dangerous tasks like driving or riding our bikes" shortly after waking up. The same is true for people who work in dangerous situations shortly after they wake. They include firefighters and pilots.

并不是每个人都能体会到全部的影响。但他表示,对于那些在这段时间内需要表现出色的人,在执行需要表现出色的任务时,“应谨慎行事”。这包括“像开车或骑自行车这样的危险任务”。同样的道理也适用于那些醒来后不久就在危险环境下工作的人。其中包括消防员和飞行员。

Sleep inertia has been linked to major accidents including airplane and shipping crashes.

睡眠惯性与重大事故有关,包括飞机失事和船舶失事。

Why is music better?

为什么音乐更好?

So, what makes musical alarms better for waking up?

那么,为什么音乐闹钟更适合唤醒呢?

The researchers think the music may be more successful in reducing sleep inertia because it has several tones, compared to the single tone of a "beeping" alarm. McFarlane said that the changes over time between the music tones may help increase a person's attention when waking from sleep.

研究人员认为,与“哔哔”闹铃的单音相比,音乐在减少睡眠惯性方面可能更成功,因为它有多个音调。麦克法兰说,随着时间的推移,音乐音调的变化可能有助于提高一个人从睡眠中醒来时的注意力。

But, he added, "it is early days though and more work is needed" to fully know the answer.

但是,他补充说,“现在还处于初期阶段,还需要做更多的工作”来充分了解这个问题的答案。

And is there a kind of music that is best to wake up to? There may be, McFarlane said.

有没有一种音乐是最适合醒来听的?麦克法兰说,可能有。

We could suggest alarm sounds that are tune full and easy to hum or sing along with. The current sounds I have been using include ‘Close to me' by the Cure and ‘Borderline' by Madonna.

“我们建议的闹铃是那些听起来饱满且容易跟着哼唱的声音。目前我使用的声音包括Cure的‘Close to me’和麦当娜的‘Borderline’。”

No matter how you wake up, experts say, the amount of sleep you get also matters – a lot.

专家说,不管你怎么醒来,你的睡眠时间也很重要。

Dr. Stuart F. Quan is the clinical director of the Division of Sleep and Circadian Rhythm Disorders at Brigham and Women's Hospital in Boston, Massachusetts. He offered some suggestions for how people can get better sleep and feel fresh each morning.

斯图尔特·f·泉博士是马萨诸塞州波士顿布里格姆妇女医院(Brigham and Women’s Hospital)睡眠与昼夜节律障碍科(Division of Sleep and Circadian Rhythm Disorders)的临床主任。他提出了一些建议,帮助人们获得更好的睡眠,每天早上都精神焕发。

Establish regular hours. Go to bed and wake up at the same time every day, even on weekends. Researchers recommend getting at least seven hours of sleep a night.

规律作息。每天在同一时间睡觉和起床,即使是在周末也一样。研究人员建议每晚至少睡7个小时。

Create a sleep-friendly room. It should be completely dark while sleeping. Place your bed away from windows. Try to make sure it is quiet and cool.

创造一个适合睡眠的房间。睡觉的时候应该是完全黑暗的。把你的床放在远离窗户的地方。尽量确保它的安静和凉爽。

Exercise. Most studies show that usual exercise -- three or four times a week -- helps improve sleep.

锻炼。大多数研究表明,平常的锻炼——一周三到四次——有助于改善睡眠。

Try not to use electronics in bed. Turn off your cell phone before bed, or put it on the "do not disturb" setting.

尽量不要在床上使用电子产品。睡觉前关掉手机,或者把手机调到“请勿打扰”模式。

Avoid large meals before bedtime.

睡前不要吃太多。

Limit nicotine, caffeine, and alcohol before bed.

睡前禁烟酒和咖啡因。

Be more active during the day. This can help you fall asleep more quickly and easily.

白天要更加活跃。这可以帮助你更快更容易地入睡。

I'm Anne Ball.

我是安妮·鲍尔。

And I'm Bryan Lynn.

我是布莱恩·林恩。

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