基于《懂你英语》：Level 3 Unit 2 Dialogue-A Nightmare
今天的主题是：Sleep Well and Live Well. 睡的好过得好
There are three things we are going to discuss in today's lesson.
1.benefits of good sleep.
睡个好觉的益处
2.reasons for poor sleep.
没睡个好觉的原因
3.how to get a good night's sleep.
Part 1：睡个好觉的益处
sound sleep = 舒适的睡眠、酣睡
I had a sound sleep last night.
我昨天晚上睡得很香。
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，睡个好觉。
睡好觉的益处一：睡得好长得好
skincare products = 护肤品
First getting a good night's sleep has many beauty benefits.
beauty sleep = 美容觉
healthy glow = 健康红润的气色
rosy cheeks = 粉红的脸颊
Getting a good night's sleep gives you a healthy glow.
睡得好气色好。
puffy eyes = 浮肿的眼睛
dark under-eye circles = 黑眼圈
Sleeping well prevents you from getting puffy eyes or dark under-eye circles.
睡好觉能消除眼部浮肿，预防黑眼圈生成。
nutrient = 营养
Good sleep gives you healthier, fuller hair.
睡好觉能带来健康、浓密的头发。
Sleep deprivatino = 睡眠不足
crave = 渴望
I crave high calorie foods.
我很想吃高热量的食物。
Sleeping well can help you keep fit.
保证睡眠充足有利于你保持好身材。
睡好觉的益处二：睡得好脑子好
Having a good night's sleep is beneficial for your brain.
Getting enough sleep sleep can improve your memory.
睡好觉能提升记忆力。
sharp = 敏锐的，机敏的
A well-rested brain is sharper.
得到充分的休息的大脑更加敏锐。
sleep-deprived = 睡眠不足的
睡好觉的益处三：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.
有的人认为睡觉是在浪费时间，因此可以减少睡眠。
They neglect sleep in order to pursue other things, including entertainment,educational goals or money-making pursuits.
他们牺牲睡眠的时间来做别的事情，比如娱乐、学习、或者赚钱。
deprive somebody of something = 剥夺某人的某物，使某人失去某物
shift work = 轮班制工作
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，他们可能要做轮班的工作、为家人操劳、要完成繁重的任务。
workload = 任务量
study overnight = 熬夜学习
work overnight = 熬夜工作
pull an all-nighter = 开夜车、熬夜工作或学习
restless = 焦躁不安的，难以入眠的
toss and turn = 翻来覆去睡不着
Heavy workloads also make people feel so stressfu that they are restless at night.
很多人由于工作或学习压力太大，夜里焦躁不安睡不着。
He spent a restless night tossing and truning.
他一晚上焦躁不安，翻来覆去睡不着。
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.
有的人被疾病困扰睡不着觉，比如抑郁症、内分泌失调和其他慢性病都会导致失眠。
Part 3：如何睡个好觉
Step one,maintain a regular sleep schedule and go to bed before 11 p.m.
保持规律性的作息，晚上十一点以前睡觉。
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 = 睡懒觉
Aoid sleep in,even on weekends.
避免睡懒觉，包括周末。
take a nap = 打个盹儿，小睡一会
Make sure that you get enough hours of sleep.
要保证足够的睡眠时间。
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个小时的睡眠时间，青少年需要10个小时左右的睡眠。
If you don't get enought sleep at night,you can make up for it by taking a nap.
如果晚上没有睡饱觉，你可以打个盹来补充睡眠。
Step two,try to control your exposure to light.
控制对光的接触。
When it's dark,your brain creates more melatonin and make you sleepy.
周围环境黑暗的时候，大脑会产生更多的褪黑素让人感到困。
When it's light,your brain creates less melatonin and make you awake.
周围环境明亮的时候，大脑会减少褪黑素让人保持清醒。
The blue light from your phone or computer ca keep you awake.
手机和电脑的屏幕的蓝光会让人睡不着。
Using phones or computers close to bedtime can make falling asleep difficute.
During the daytime,spend more time outside.
白天的时候，尽量多在户外活动。
Besides,let as much nature light into your home or workspace as possible.
此外，要保证室内的自然光照充足。
At night,avoid bright screens one hour before bedtime.
睡前尽量避免使用高亮度的屏幕。
Night Shift mode = 夜间模式
Say no to late night computer games or TV shows.
深夜不要看电视或者玩电脑游戏。
Step three,develop a good eating habit.
养成良好的饮食习惯。
Avoid caffeine and alcohol close to bedtime.
睡前不要喝咖啡或者饮酒。
out back on sweet foods = 少吃甜食
Avoid big meals at night.
睡前不要吃得太多。
