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「七招教你遠離失眠族」- 7 Simple Sleep Hacks!


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Having trouble getting to sleep at night and it's making your mornings absolutely miserable? Well, here's seven tips to help you find that sweet slumber.
晚上入睡有困難,而且那讓你的早晨非常痛苦嗎?嗯,這裡有七點小建議來幫你找回那香甜睡眠。

Research indicates that staring at a computer monitor two to three hours before bedtime suppresses the melatonin in your body. The easiest solution? Read a book instead. But let's be honest, you're probably more likely to hop on your phone. So dim your brightness down and try your best to avoid bright screens if you've got a meeting at eight in the morning.
研究指出,在睡前盯著電腦螢幕兩到三個小時會抑制你體內的褪黑激素。最簡單的解決辦法?看本書吧。但老實說,你比較可能還是會去用你的手機。那就調降你的亮度,並且盡你所能避免發亮的螢幕,如果你早上八點有場會議的話。

Even if you had a bad night of sleep, you can help jump-start your morning by placing your alarm clock across the room. Place it in a very inconvenient spot, where you can still hear it loud and clear. When it wakes you in the morning, you'll be forced to jump out of bed and shut it off. Since you're already out of bed, you might as well get on with your day.
即使你睡得不好,你還是可以幫自己開啟新的一天,透過將你的鬧鐘放到房間另一頭。把它放到一個非常不易取得的地方,但在那裡你還是可以聽到它又大聲又清楚。當鬧鐘早上把你叫起來的時候,你會被迫跳下床然後把它關掉。既然你已經下床了,你不如就繼續你一天的行程吧。

Distractions in your bedroom are one of the main causes of sleeplessness. We keep books, magazines, electronics, all surrounding our Borg alcove. Try this tip: When you go to bed, leave your laptop, phone, and reading material outside the room. If you have a TV in there, unplug it or just turn it off. This can lead to falling asleep much faster and enable you to have a rich, deep sleep without possible interruptions.
你臥室裡分散注意力的事物是難以入睡的主要原因之一。我們把書、雜誌與電子產品放在我們有如《星際爭霸戰》博格人連結座的床周圍。試試這個撇步:當你要睡覺時,把你的筆電、手機還有讀物留在房間外。如果你有電視在裡面,拔掉它的電源或就把它關了吧。這能讓入睡更加快速,而且讓你有滿足且深層的睡眠,不受任何可能的打擾。

Now, let's talk temperature. Based on many sleep studies, it's been shown that the optimal temperature to fall asleep is between about 65 and 72 degrees Fahrenheit. The easiest way to achieve this is with your heater or air conditioner. But if that isn't an option, try popping your feet out of the blanket or opening a window to find that sweet spot. An optimal temperature leads to deeper and more relaxing sleep. You may not even need that alarm clock trick anymore.
現在,我們來講講溫度吧。根據許多睡眠研究,顯示入睡最理想的溫度大約是在華氏 65 到 72 度間。達到這點最簡單的方式是運用你的暖氣或是空調。但如果那不在選項之中的話,試著把腳伸出毯子外,或是打開窗戶來找到那舒適的狀態吧。理想溫度會帶來更深層且放鬆的睡眠。你可能不再需要那鬧鐘招數。

Oh yeah, and let's talk cuddling. If you're lucky enough to have a significant other, or your favorite non-aquatic pet around, it's been proven that cuddling with a loved one can reduce the levels of cortisol in your body. Cortisol leads to stress. Stress leads to anger. Anger leads...to no sleep. Take that, Emperor Palpatine. So cuddle yourself away from the Dark Side and toss out that Ambien. May the sleep be with you.
噢對,來說說抱抱吧。如果你夠幸運能有另一半,或是有你最喜歡的非水生寵物在身邊,經證實跟摯愛抱抱可以降低你體內皮質醇的程度。皮質醇導致壓力。壓力導致憤怒。憤怒導致...沒得睡。接受事實吧,白卜庭皇帝。抱抱自己,遠離「黑暗面」煩惱,並且把安眠藥丟掉吧。願睡眠與你同在。

Now here's a cool one: the caffeine power nap. Let's say you had a horrible night of sleep and maybe you have midterms going. This is easy and awesome. Make a cup of coffee and ice it down for quick consumption. As soon as you've downed your delicious treat, hit the couch for 15 to 20 minutes. That coffee takes about 15 minutes to kick in. So when you wake up, you'll have the dual benefit of power nap and caffeine.
現在,這是很酷的一招:咖啡因能量小睡。假設你睡得很不好,而且你可能有期中考要應付。這很簡單又很棒。煮一杯咖啡,並且讓它冷卻好讓你快速喝完。一旦你喝下那美味享受,在沙發睡上 15 到 20 分鐘。那咖啡要大約 15 分鐘才會奏效。所以當你起床的時候,你會有能量小睡與咖啡因的雙重效益。

Drinkables. So you've been struggling in your bed for an hour and just can't fall asleep,
time to go make yourself a warm beverage. Chamomile, kava kava, lemon balm tea, these are all decaffeinated and help ease you into dreamland. Even a warm glass of milk can help bring your body temperature up and put you closer to that sweet sleep spot. You might even apply this technique just before bedtime to avoid any nocturnal interruptions.
飲料。你已經在床上掙扎了一個小時,但就是睡不著,是時候去幫自己弄一杯溫飲了。甘菊茶、卡瓦茶、檸檬香蜂草茶,這些都是無咖啡因的,而且可以幫助你放鬆進入夢鄉。即便是一杯溫牛奶也可以幫助提高你的體溫,並且讓你更接近甜美睡眠狀態。你甚至可以在睡前用這個技巧,來避免任何夜間干擾。

You know, if all else fails, maybe it's your mattress. We spend a third of our lives in bed. Casper.com sent us one of their obsessively designed mattresses for a test drive. It's by far one of the most awesome things I've ever slept on. You order online and the box is shipped right to your door. The mattress has a sink and bounce that the body craves. And the support is astounding. Think about it. No middlemen and free shipping. You also get a 100-day rest test with free shipping back if you don't like it. But you will. Household Hacker viewers get 50 dollars off any order if you go to Casper.com/Household. We love our viewers and highly suggest checking these guys out. You won't be disappointed. We'll see you next time and sweet dreams.
你知道,如果所有其他都失敗了,可能問題在你的床墊。我們花三分之一人生在床上。Casper.com 寄給我們他們其中之一非常講究設計的床墊來試試。它是我睡過的最棒物品之一。你上網訂購,然後包裹就會送到你家門前。這床墊有身體所渴望的彈性。而且它的支撐力非常驚人。考慮一下吧。沒有仲介人而且是免費運送。你還有 100 天試睡期,附帶免費退貨運送服務,如果你不喜歡的話。但你會的。Household Hacker 觀眾的任何訂單都可享 50 元折扣,如果你到 Casper.com/Household 下單的話。我們很愛我們的觀眾,並且強烈建議去看看這些商品。你不會失望的。我們下次見,祝你睡個好夢喔。

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