本日无瓜。在改善休眠的基本方法以外王竹子 露出，本文先容了三个能让你重拾健康休眠的窍门。

　　🤔️小功课：

　　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.

　　2. The article suggests that exposure to morning sunlight can enhance sleep quality due to its effect on:

　　a) Body temperature regulation.

　　b) Hormone production.

　　c) Physical tiredness.

　　d) Psychological relaxation.

　　无审视原文：

　　Why Are You So Tired? Your Sleep Schedule Needs a Reset，LearnAndRecord，4分钟

　　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.

色色网

　　“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：好意思满题目见本文着手；中语文本为华尔街日报官方译文，仅供参考

　　含审视全文：

　　Why Are You So Tired? Your Sleep Schedule Needs a Reset

　　老是感到窘况？试试这么调遣休眠

　　From: The Wall Street Journal

　　October 30， 2023

　　Healthy sleep schedules and habits tend tofall apartduring summer. We travel across time zones. We socialize more—and drink more alcohol. Those extra hours of daylight mean we often stay up later.

　　健康的休眠期间和民风一到夏天就很难坚抓。咱们会跨时区旅行，会进行更多的打发动作，喝更多的酒。日照期间更长也意味着咱们会连续熬夜。

　　fall apart

　　1）默示“交集；解体，瓦解”，英文证据为“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. 由于空匮资金，这笔交游告吹了。

　　2）默示“（厚谊）崩溃，垮掉”，英文证据为“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. 内助过世后，他精神启动垮掉。

　　Often， those habits drag into the fall， creating a “jet lag” as wescrambleto rise earlier to get kids out the door for school and as workobligationspick 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西宾Jennifer L. Martin说，等闲，这些民风会一直延续到秋季，但另一边咱们要分秒必争地早起送孩子上学，同期责任也变得愈加清贫，这就导致了“时差反馈”。

　　jet lag

　　咱们所谓的“时差”除了time difference，还有个说法即是jet lag，jet默示“喷气式飞机”，是不是很风趣，jet lag喷气飞机和隔断，为什么会默示“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 默示“（两件事之间的）隔断，延伸”，英文证据为“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工夫隔。

　　📍time lag 时工夫隔，时滞

　　scramble

　　作名词，默示“争抢；霸占；争夺”，英文证据为“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. 东谈主们不论三七二十一地霸占最佳的座位。

　　作动词：1）默示“发愤地（或仓促地）完成”，英文证据为“to manage to achieve sth with difficulty， or in a hurry， without much control”；

　　2）默示“仓促动作”，英文证据为“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. 他翻开被子，仓卒下了床。

　　3）默示“争夺”，英文证据为“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. 展望会有三百万以上的歌迷抢购门票。

　　obligation

　　默示“义务；背负；职责”，英文证据为“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. 若是你莫得签条约，你就莫得义务付给他们钱。

　　“People can feelsluggishin the morning，” she says. “In the midafternoon when we normally feel that drop in energy， we feel it more than normal.”

　　“东谈主们在早上会嗅觉景况粗笨，”她说，“到了下昼三点摆布，咱们等闲在这个期间齐会感到元气心灵着落，而现时这种感受会比泛泛来得更浓烈。”

　　sluggish

　　sluggish /ˈslʌɡɪʃ/ 默示“凄冷的；粗笨的；动作从容的；迟缓的；空匮活力的，性能欠佳的”，英文证据为“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. 夙昔这几年房地产商场一直很凄冷。

　　There are bigger concerns than a slow afternoon， too.

　　除了午后精神颓落，还有更令东谈主担忧的问题。

　　Chronicinsufficient sleep has been linked to health problems includingdiabetes，obesityand high blood pressure.Cognitivefunctions such as attention and reaction time also suffer when we don’t sleep enough. And we can become frustrated andirritable.

　　恒久休眠不及已和多种健康问题连系在通盘，包括糖尿病、痴肥和高血压。当咱们休眠不实时，醒想法和反馈期间这些领路功能也会受到影响。此外，咱们可能会变得颓败和易怒。

　　chronic

　　chronic /ˈkrɒnɪk/ 1）默示“（疾病）慢性的，恒久的”，英文证据为“a chronic disease or illness is one that continues for a long time and cannot be cured”，如：chronic arthritis默示“慢性要害炎”。

　　2）默示“（问题）恒久的”，英文证据为“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. 恒久存在师资短缺的问题。

　　3）还有一种证据是用来形色东谈主“积重难返的”，如“恒久酗酒/千里迷赌博等的东谈主”咱们就不错用chronic alcoholic/gambler默示。

　　diabetes

　　diabetes /ˌdaɪəˈbiːtɪs， -tiːz/ 默示“糖尿病”，英文证据为“a disease in which the body cannot control the level of sugar in the blood.”

　　obesity

　　obesity /oʊˈbiːsəti/ 默示“痴肥”，英文证据为“the fact of being extremely fat， in a way that is dangerous for health”。

　　irritable

　　irritable /ˈɪr.ɪ.tə.bəl/ 默示“易怒的，苛虐的”，英文证据为“becoming annoyed very easily”举个🌰：Be careful what you say - he's rather irritable today. 言语当心点儿——他今天特性很大。

　　There are， of course， the basics for getting better sleep: Avoidcaffeinelater in the day and get regular exercise. But there’s much more you can do to reset your sleep.

　　天然，有一些基本的方法不错改善休眠：幸免在一天中的较晚时刻摄入咖啡因，连续推行等。但除此以外，你还不错作念更多的事情来调遣休眠。

　　caffeine

　　caffeine /ˈkæf.iːn/ 默示“咖啡因，咖啡碱”，英文证据为“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领先，调遣你的起床期间

　　A mistake people often make when they’re trying torejiggertheir sleep schedule is to start by hopping into bed earlier. Beginning with an early bedtime canbackfireand cause other problems， likeinsomnia， Martin says.

　　东谈主们在试图调遣休眠期间时连续犯的一个不实是，第一步遴荐早早地上床睡觉。Martin说，一启动就提早上床睡觉可能会掩人耳目，导致其他一些问题，比如失眠。

　　rejigger

　　英式 rejig /ˌriːˈdʒɪɡ/ 好意思式 rejigger 默示“再行安排；再行吩咐；调遣；更变”，英文证据为“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. 咱们得再行吩咐一下棚屋，以便能放更多的椅子。

　　backfire

　　1）默示“（引擎）发生回火”，英文证据为“(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）默示“事与愿违，（谋略或动作）发生有时，产滋事与愿违的后果”，英文证据为“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. 公司的新计谋事与愿违，有好几名职工收敛说要去职。

　　🎬电影《被拒东谈主生》（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，会掩人耳目的。

　　insomnia

　　insomnia /ɪnˈsɒmnɪə/ 默示“失眠（症）”，英文证据为“the condition of being unable to sleep， over a period of time”举个🌰：He suffered from insomnia caused by stress at work. 他因为责任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：“咱们不但愿东谈主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.

　　相背，领先要设定一个相接一致的起床期间：坚抓每天在合并期间起床，即使周末也不例外。佛罗里达州迈尔斯堡 Millennium Physician Group 休眠医学主任 Fariha Abbasi-Feinberg说，若是需要让你的起床期间提前，应次序渐进地调遣，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，你的就寝期间也会提前，因为你会更早感到疲钝。鉴于大无数成年东谈主每晚至少需要七个小时的休眠期间，Martin提出东谈主们把主义定为：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 yourcircadian 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，朝晨去沐浴亮堂的后光——最佳是在室外，况兼是在醒来后的第一个小时内——这有助于调遣日夜节律，即以 24 小时为周期的生理和样式变化，这是东谈主体生物钟的一部分。

　　circadian

　　circadian /sɜːˈkeɪ.di.ən/ 默示“（动植物的）日夜的，约一日的，约24小时的（节律，周期）”，英文证据为“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. 日夜生理时钟让咱们很难在日间睡觉。

　　rhythm

　　rhythm /ˈrɪðəm/ 1）默示“（尤指天然界中的）轨则变化，限定，节律”，英文证据为“a regular pattern of change， especially one that happens in nature”如：the rhythm of the seasons 四季的瓜代。

　　2）默示“（音乐、诗歌和跳舞的）节拍，韵律，节律”，英文证据为“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. 他击出爵士乐节拍的饱读点。

　　Light affects the production ofhormoneslikemelatoninandcortisolthat 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.

　　后光会影响褪黑素和皮质醇等激素的分泌，这些激素与东谈主是判辨已经疲劳关系。她说，早晨的阳光尤其带有一种光频，这种光频“影响你日间的判辨经过，并为你当晚能领有优质休眠作念好准备”。

　　hormone

　　hormone /ˈhɔːməʊn/ 默示“激素；荷尔蒙”，英文证据为“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 滋长激素。

　　melatonin

　　melatonin /ˌmɛləˈtəʊnɪn/ 默示“褪黑素，降黑素（体内的一种激素，能刺激肤色变化，与日常休眠等生物节律关系）”，英文证据为“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/ 默示“皮质醇，可的松”，英文证据为“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 yourporch. 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饱读吹她的患者将早晨的户外动作期间融入他们现存的生计民风中。是以，若是你早上等闲是一边喝咖啡一边看书，那就挪到室外门廊来吧。早上与其仅仅把狗狗放出来，让它在后院我方玩耍，不如和你的宠物通盘到户外动作或是带它们散散播。动作动作肉体也能增强元气心灵。

　　porch

　　porch /pɔːtʃ/ 默示“门廊，走廊”，英文证据为“a covered structure in front of the entrance to a building”。

　　Make a to-do list列一份待服务项清单

　　Fall schedules filled with back-to-school activities and new work projects can leave many of us stressed out and anxious. Lying in bedruminatingabout what we should have done during the day， and what we have to do in the day ahead， cansabotagesleep.

　　秋季日程表中排满了返校动作和新的责任形态，这会让咱们中的好多东谈主感到压力和慌乱。躺在床上反复想考日间本应该完成的事和第二天要作念的事，会挫伤休眠。

　　ruminate

　　ruminate /ˈruː.mɪ.neɪt/ 默示“千里想，万古期想考”，英文证据为“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讨论是否要告诉他真相。

　　sabotage

　　sabotage /ˈsæbəˌtɑːʒ/ 不错作名词也不错作动词，名词默示“有意妨碍；骚动；刻意讳饰”（the act of deliberately spoiling sth in order to prevent it from being successful）；

　　作动词：1）默示“（为讳饰敌东谈主或敌手收效而）摧毁，粉碎（诞生、刀兵或建筑物）”，英文证据为“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. 他们曾试图粉碎输油管谈。

　　2）默示“筹划粉碎，运筹帷幄粉碎（谋略或动作）”，英文证据为“to intentionally prevent the success of a plan or action”举个🌰：This was a deliberate attempt to sabotage the ceasefire. 这是一次运筹帷幄粉碎息兵的行径。

　　🎬电影《特工绍特》（Salt）中的台词提到：You are here to sabotage our nuclear ambitions. Yes? 你想来粉碎咱们的核谋略 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，想要平复这些想绪，你需要至少在睡前一小时列出第二天的待服务项。

　　“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，有助于将你从芜乱的想绪中抽离出来。”

　　Graduallywinding downyour 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西宾兼内科系主任M. Safwan Badr说，晚上渐渐减少动作量不错促进休眠。

　　wind down

　　1）默示“（劳累或记忆之后）收缩下来”，英文证据为“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，启动的几天仅仅收缩收缩。

　　2）默示“迟缓减少（业务或动作等直至罢手）”，英文证据为“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.

　　他提出接受他称之为“3-2-1轨则”的方法。

　　Stop eating three hours before bedtime， since a full stomach can make you uncomfortable andinterferewith sleep. Stop working two hours before. And stop using electronics like tablets， phones and computers one hour before.

　　睡前三小时罢手进食，因为饱腹感会让东谈主嗅觉不餍足并影响休眠。睡前两小时罢手责任。睡前一小时罢手使用平板电脑、手机和电脑等电子居品。

　　interfere

　　默示“妨碍，干涉”，英文证据为“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离我的醒想法。

　　While your phone’s night mode cuts down on the amount of melatonin-suppressingblue lightemitted， no screens is still better for sleep， he says.

　　他说，固然手机的夜间模式不错减少一些防止褪黑素分泌的蓝光，但不使用屏幕仍然更有益于休眠。

　　suppress

　　默示“压制；讳饰；防止”，英文证据为“to prevent sth from growing， developing or continuing”举个🌰：The virus suppresses the body's immune system. 这种病毒会防止东谈主体的免疫系统。

　　emit

　　默示“发出，射出，懒散（光、噪声、气息或气体）”，英文证据为“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伤闯入者。

　　- 词汇清点 -

　　fall apart、 jet lag、 scramble、 obligation、 sluggish、 chronic、 diabetes、 obesity、 irritable、 caffeine、 rejigger、 backfire、 insomnia、 circadian、 rhythm、 hormone、 melatonin、 cortisol、 porch、 ruminate、 sabotage、 wind down、 interfere、 suppress、 emit

　　- 词汇助记 By ChatGPT -

　　Jet-lagged and irritable王竹子 露出， Mark's scramble to rejigger his circadian rhythm backfired， worsening his chronic insomnia. Obliged to wind down， he sat on the porch ruminating as obesity， diabetes， and sluggish days fell apart. Caffeine， meant to sabotage sleepiness， suppressed melatonin but emitted cortisol.