【BBC六分钟英语】现代生活让我们感到疲惫吗？
【英文脚本】
Alice
Hello and welcome to 6 Minute English. I’m Alice…
Neil
… and I’m Neil.
Alice
So Neil, did you sleep well last night?
Neil
Um, yes, thanks. Why do you ask?
Alice
Today we’re talking about how much sleep we need.
Neil
I like a good eight hours myself, ten at the weekend. How about you?
Alice
Six is enough for me. But did you know this? Humans sleep around three hours less than other primates like chimps, who sleep for about ten hours. So you’re a chimp, Neil, at the weekends, at least! Are you ready for the quiz question?
Neil
makes some chimp noises
Alice
OK, I’ll assume that means yes. Right. What’s another word for sleepwalking? Is it… a) narcolepsy? b) restless legs syndrome? or c) somnambulism?
Neil
I will go for b) restless legs syndrome, since there’s a connection there with the legs.
Alice
Well we’ll find out whether you’re right or wrong later on in the show. So what keeps you awake at night, Neil?
Neil
Not much, to be honest. I usually sleep like a log, and that means very heavily indeed! But sometimes my own snoring wakes me up, and then I can find it hard to get back to sleep. Snoring, for those of you who don’t know, means breathing in a noisy way through your mouth or nose while you’re asleep. [snores] … like that… How about you, Alice?
Alice
Very good, yes. Well, that’s quite ridiculous! Anyway, for me, it’s drinking too much coffee during the day. It’s the caffeine in coffee, a chemical that makes you feel more awake – which can stop you from sleeping at night. But there are so many things that can keep us awake these days.
Neil
Oh yes. Radio, TV… techy stuff like 24-hour internet, computers, smart phones. I love my phone and it’s never far from me!
Alice
Well, let’s hear what Professor Jerome Siegel, from the University of California, found when he studied the sleep habits of three different hunter-gatherer communities who have very little contact with modern society. They don’t have artificial light, electricity, batteries, or any of the gadgets that we rely on today.
Professor Jerome Siegel, from the University of California, US
Their sleep was not that different from ours. The range of sleep period was about 6.9 to 8.5 hours. If you actually measure sleep in current populations in the United States or in Europe they’re definitely at the low end of what’s been reported. They certainly don’t sleep a lot less than we do but they clearly don’t sleep more.
Alice
Professor Jerome Siegel found that people in these communities don’t go to bed until several hours after sundown, just like us! But one big difference is that very few of them suffer from insomnia, which means having difficulty falling asleep and staying asleep.
Neil
Now, I don’t have a problem with insomnia. And hunter-gatherers, people who live by hunting animals and gathering plants to eat, don’t either, probably because they take a lot of physical exercise during the day.
Alice
Yes, that’s right. Taking exercise is an important factor in sleeping soundly, or well, at night. But these days our minds can be so active that it becomes very difficult to fall asleep. Let’s listen to Professor Kevin Morgan, from Loughborough University here in England, talking about how cognitive behavioural therapy can be used to help people with insomnia.
Professor Kevin Morgan, Loughborough University, England
If you have a train of thoughts which would otherwise keep you awake one way of dealing with this is to block those thoughts. What I’d like you to do is repeat the word ‘the’ in your mind at irregular intervals, the the the the the the the the the, what you’ll find (is) that the mind space required to do this blocks out almost everything else.
Neil
So Professor Kevin Morgan suggests saying one word over and over again at irregular intervals, irregular in this context means not spaced out evenly. Doing it can help to block out the thoughts that are stopping you from getting to sleep. It sounds like a very simple solution. I wonder if it works?
Alice
There’s one way to find out, Neil. Try it yourself!
Neil
I will.
Alice
OK. And cognitive behavioural therapy by the way is a treatment for mental health problems that tries to change the way you think.
Neil
Well, I usually count sheep if I can’t get to sleep. Do you do that, Alice?
Alice
No, not usually. No. OK, I think it’s time for the answer to our quiz question. I asked: What’s another word for sleepwalking? Is it… a) narcolepsy? b) restless legs syndrome? or c) somnambulism?
Neil
And I said b) restless legs syndrome.
Alice
Sorry, Neil, it’s actually c) somnambulism, the roots of this word come from Latin. Somnus means ‘sleep’ and and ambulare means ‘walk’. Narcolepsy is a condition where you can’t stop yourself falling asleep, especially during the day.
Neil
Narcolepsy…
Alice
And restless legs syndrome is a condition that makes you desperate to move your legs around, especially when you’re sitting quietly or trying to get to sleep.
Neil
… get to sleep…
Alice
Neil! Wake up!
Neil
Oh, hello Alice! Sorry.
Alice
Hello! Can we hear today’s words again, please?
Neil
OK, yeah: sleep like a log snoring caffeine insomnia hunter-gatherers soundly irregular cognitive behavioural therapy
Alice
Well, that just about brings us to the end of this edition of 6 Minute English. We hope you’ve enjoyed this programme. Please do join us again soon.
Both
Bye.
【中英文双语脚本】
Alice(爱丽丝)
Hello and welcome to 6 Minute English. I’m Alice…
您好，欢迎来到 6 Minute English。我是 Alice…
Neil(尼尔)
… and I’m Neil.
…我是 Neil。
Alice(爱丽丝)
So Neil, did you sleep well last night?
那么 Neil，你昨晚睡得好吗？
Neil(尼尔)
Um, yes, thanks. Why do you ask?
嗯，是的，谢谢。你为什么问？
Alice(爱丽丝)
Today we’re talking about how much sleep we need.
今天我们讨论的是我们需要多少睡眠。
Neil(尼尔)
I like a good eight hours myself, ten at the weekend. How about you?
我自己喜欢 8 小时，周末 10 小时。你怎么样？
Alice(爱丽丝)
Six is enough for me. But did you know this? Humans sleep around three hours less than other primates like chimps, who sleep for about ten hours. So you’re a chimp, Neil, at the weekends, at least! Are you ready for the quiz question?
六次对我来说就足够了。但你知道吗？人类的睡眠时间比黑猩猩等其他灵长类动物少睡大约三个小时，黑猩猩的睡眠时间大约十个小时。所以你是一只黑猩猩，尼尔，至少在周末是这样！您准备好回答测验问题了吗？
Neil(尼尔)
makes some chimp noises
发出一些黑猩猩的声音
Alice(爱丽丝)
OK, I’ll assume that means yes. Right. What’s another word for sleepwalking? Is it… a) narcolepsy? b) restless legs syndrome? or c) somnambulism?
好吧，我假设这意味着是的。好的。梦游的另一种说法是什么？是吗。。。a） 发作性睡病？b） 不宁腿综合征？或 c） 梦游症？
Neil(尼尔)
I will go for b) restless legs syndrome, since there’s a connection there with the legs.
我会选择 b） 不宁腿综合症，因为这与腿部有关。
Alice(爱丽丝)
Well we’ll find out whether you’re right or wrong later on in the show. So what keeps you awake at night, Neil?
好吧，我们会在节目后面知道你是对还是错。那么，是什么让你夜不能寐呢，尼尔呢？
Neil(尼尔)
Not much, to be honest. I usually sleep like a log, and that means very heavily indeed! But sometimes my own snoring wakes me up, and then I can find it hard to get back to sleep. Snoring, for those of you who don’t know, means breathing in a noisy way through your mouth or nose while you’re asleep. [snores] … like that… How about you, Alice?
老实说，不多。我通常睡得像个木头，这确实意味着非常沉重！但有时我自己的打鼾会把我吵醒，然后我发现很难再入睡。对于那些不知道的人来说，打鼾是指在睡着时通过嘴巴或鼻子发出嘈杂的呼吸声。[打鼾] …诸如此类。。。爱丽丝，你呢？
Alice(爱丽丝)
Very good, yes. Well, that’s quite ridiculous! Anyway, for me, it’s drinking too much coffee during the day. It’s the caffeine in coffee, a chemical that makes you feel more awake – which can stop you from sleeping at night. But there are so many things that can keep us awake these days.
很好，是的。嗯，这太荒谬了！无论如何，对我来说，就是白天喝了太多咖啡。它是咖啡中的咖啡因，一种让你感觉更清醒的化学物质 —— 它会阻止你晚上睡觉。但是这些天有很多事情可以让我们保持清醒。
Neil(尼尔)
Oh yes. Radio, TV… techy stuff like 24-hour internet, computers, smart phones. I love my phone and it’s never far from me!
哦，是的。收音机、电视……科技类的东西，比如 24 小时互联网、电脑、智能手机。我爱我的手机，它永远不会离我远！
Alice(爱丽丝)
Well, let’s hear what Professor Jerome Siegel, from the University of California, found when he studied the sleep habits of three different hunter-gatherer communities who have very little contact with modern society. They don’t have artificial light, electricity, batteries, or any of the gadgets that we rely on today.
好吧，让我们听听加利福尼亚大学的 Jerome Siegel 教授在研究三个不同的狩猎采集社区的睡眠习惯时发现了什么，这些社区与现代社会接触很少。他们没有人造光、电力、电池或我们今天所依赖的任何小工具。
Professor Jerome Siegel, from the University of California, US(美国加州大学的JeromeSiegel教授)
Their sleep was not that different from ours. The range of sleep period was about 6.9 to 8.5 hours. If you actually measure sleep in current populations in the United States or in Europe they’re definitely at the low end of what’s been reported. They certainly don’t sleep a lot less than we do but they clearly don’t sleep more.
他们的睡眠和我们的没有太大区别。睡眠时间范围约为 6.9 至 8.5 小时。如果你真的测量美国或欧洲当前人群的睡眠，他们肯定处于所报告水平的低端。他们当然不会比我们少睡很多，但他们显然不会睡得更多。
Alice(爱丽丝)
Professor Jerome Siegel found that people in these communities don’t go to bed until several hours after sundown, just like us! But one big difference is that very few of them suffer from insomnia, which means having difficulty falling asleep and staying asleep.
Jerome Siegel 教授发现，这些社区的人们和我们一样，直到日落后几个小时才上床睡觉！但一个很大的区别是，他们中很少有人患有失眠症，这意味着难以入睡和保持睡眠。
Neil(尼尔)
Now, I don’t have a problem with insomnia. And hunter-gatherers, people who live by hunting animals and gathering plants to eat, don’t either, probably because they take a lot of physical exercise during the day.
现在，我没有失眠的问题。而狩猎采集者，即以狩猎动物和采集植物为生的人，也不这样做，可能是因为他们白天进行了大量的体育锻炼。
Alice(爱丽丝)
Yes, that’s right. Taking exercise is an important factor in sleeping soundly, or well, at night. But these days our minds can be so active that it becomes very difficult to fall asleep. Let’s listen to Professor Kevin Morgan, from Loughborough University here in England, talking about how cognitive behavioural therapy can be used to help people with insomnia.
是的，没错。锻炼是晚上睡得香或睡得好的一个重要因素。但是现在我们的头脑可能非常活跃，以至于很难入睡。让我们听听来自英国拉夫堡大学的 Kevin Morgan 教授谈论如何使用认知行为疗法来帮助失眠患者。
Professor Kevin Morgan, Loughborough University, England(KevinMorgan教授，英国拉夫堡大学)
If you have a train of thoughts which would otherwise keep you awake one way of dealing with this is to block those thoughts. What I’d like you to do is repeat the word ‘the’ in your mind at irregular intervals, the the the the the the the the the, what you’ll find (is) that the mind space required to do this blocks out almost everything else.
如果你有一连串的想法，否则会让你保持清醒，处理这个问题的一种方法是阻止这些想法。我希望你做的是，在你的脑海中不规则地重复 “the” 这个词，你会发现（是）做这件事所需的思维空间几乎挡住了其他一切。
Neil(尼尔)
So Professor Kevin Morgan suggests saying one word over and over again at irregular intervals, irregular in this context means not spaced out evenly. Doing it can help to block out the thoughts that are stopping you from getting to sleep. It sounds like a very simple solution. I wonder if it works?
因此，Kevin Morgan 教授建议以不规则的间隔一遍又一遍地说一个词，在这种情况下，不规则意味着间距不均匀。这样做可以帮助屏蔽阻止您入睡的想法。这听起来像是一个非常简单的解决方案。我想知道它是否有效？
Alice(爱丽丝)
There’s one way to find out, Neil. Try it yourself!
有一种方法可以找出答案，尼尔。自己试试吧！
Neil(尼尔)
I will.
我会的。
Alice(爱丽丝)
OK. And cognitive behavioural therapy by the way is a treatment for mental health problems that tries to change the way you think.
还行。顺便说一句，认知行为疗法是一种治疗心理健康问题的疗法，它试图改变你的思维方式。
Neil(尼尔)
Well, I usually count sheep if I can’t get to sleep. Do you do that, Alice?
嗯，如果我睡不着，我通常会数羊。你这样做吗，爱丽丝？
Alice(爱丽丝)
No, not usually. No. OK, I think it’s time for the answer to our quiz question. I asked: What’s another word for sleepwalking? Is it… a) narcolepsy? b) restless legs syndrome? or c) somnambulism?
不，通常不会。不。好的，我认为是时候回答我们的测验问题了。我问：梦游的另一种说法是什么？是吗。。。a） 发作性睡病？b） 不宁腿综合征？或 c） 梦游症？
Neil(尼尔)
And I said b) restless legs syndrome.
我说 b） 不宁腿综合症。
Alice(爱丽丝)
Sorry, Neil, it’s actually c) somnambulism, the roots of this word come from Latin. Somnus means ‘sleep’ and and ambulare means ‘walk’. Narcolepsy is a condition where you can’t stop yourself falling asleep, especially during the day.
对不起，尼尔，实际上是 c） 梦游症，这个词的词根来自拉丁语。Somnus 的意思是“睡眠”，ambulare 的意思是“行走”。发作性睡病是一种您无法阻止自己入睡的疾病，尤其是在白天。
Neil(尼尔)
Narcolepsy…
发作。。。
Alice(爱丽丝)
And restless legs syndrome is a condition that makes you desperate to move your legs around, especially when you’re sitting quietly or trying to get to sleep.
不宁腿综合征是一种让您不顾一切地活动双腿的疾病，尤其是当您安静地坐着或试图入睡时。
Neil(尼尔)
… get to sleep…
…睡着吧……
Alice(爱丽丝)
Neil! Wake up!
尼尔！醒来！
Neil(尼尔)
Oh, hello Alice! Sorry.
哦，你好爱丽丝！不好意思。
Alice(爱丽丝)
Hello! Can we hear today’s words again, please?
你好！我们能不能再听一遍今天的歌词呢？
Neil(尼尔)
OK, yeah: sleep like a log snoring caffeine insomnia hunter-gatherers soundly irregular cognitive behavioural therapy
好的，是的：睡得像木头 打鼾 咖啡因 失眠 狩猎采集者 健全 不规则的认知行为疗法
Alice(爱丽丝)
Well, that just about brings us to the end of this edition of 6 Minute English. We hope you’ve enjoyed this programme. Please do join us again soon.
好吧，这差不多把我们带到了本期六分钟英语的结尾。我们希望您喜欢这个计划。请尽快再次加入我们。
Both(双)
Bye.
再见。
【核心词汇】
sleep like a log
sleep very heavily and well
睡得很沉
睡得很沉，睡得很香
After such a tiring day, I slept like a log.
在如此疲惫的一天之后，我睡得很沉。
snoring
breathing in a noisy way through your mouth or nose while you’re asleep
打鼾
睡觉时通过口或鼻发出嘈杂的呼吸声
His snoring kept me awake all night.
他的鼾声让我整晚都没睡着。
caffeine
a chemical found in coffee and tea that makes you feel more awake.
咖啡因
一种在咖啡和茶中发现的化学物质，能让你感觉更清醒。
Caffeine is a stimulant that can interfere with sleep.
咖啡因是一种兴奋剂，会干扰睡眠。
insomnia
having difficulty falling asleep or staying asleep
失眠
难以入睡或保持睡眠
Insomnia can be a symptom of stress.
失眠可能是压力的症状。
hunter-gatherers
people who live by hunting animals and gathering plants
狩猎采集者
以猎捕动物和采集植物为生的人
Hunter-gatherers led a nomadic lifestyle.
狩猎采集者过着游牧的生活。
cognitive behavioural therapy
a treatment for mental health problems that tries to change the way you think
认知行为疗法
一种治疗精神健康问题的方法，试图改变你的思维方式
Cognitive behavioural therapy can be effective in treating anxiety disorders.
认知行为疗法可以有效地治疗焦虑症。
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