失眠吗？这6个小建议助你睡得香

近日，中国睡眠研究会发布的调查报告显示，当下我国超3亿人存在睡眠障碍，其中超3/4的人晚11点以后入睡，近1/3的人熬到凌晨1点以后才能入睡。特别过去一年受疫情影响，人们整体入睡时间延迟了2到3小时。

无注释原文：

How to Get a Good Night's Sleep

The New York Times

I’m exhausted. Aren’t you? For an article about how Silicon Valley and other innovators have taken on the challenge of sleeplessness, a $32 billion market once populated mostly by mattress and pharmaceutical companies, I tested but a few of the many hundreds of gadgets, apps, podcasts and other inventions now devoted to a good night’s sleep. As the gizmos grow more elaborate, imbued by ever more exotic technologies, they are creating a ruckus in our bedrooms, and sleep experts advocate a simpler approach. Here are a few of their tips (and a gizmo or two):

◉ Have someone read to you

“Sleep With Me,” a wildly popular podcast by Drew Ackerman, a gravelly voiced librarian who tells excruciatingly boring bedtime stories, has millions of fans, but it makes me anxious. At M.I.T.’s Media Lab, the researcher David Rose and his colleagues stumbled upon recordings of Icelandic folk tales, which they found incomprehensible, of course, and therefore more soothing and soporific.

◉ Take a bath

Arianna Huffington, author of “The Sleep Revolution: Transforming Your Life, One Night at a Time,” suggests following the bedtime rituals we gave our children. “You didn’t just throw your baby in bed,” she said. “There was a transition. A hot bath makes it easier for you to wash away the day.”

◉ Make your bedroom dark, cold and quiet

A no-brainer. If you must have a gizmo in there with you, the Sense pod, a delicate polycarbonate sphere, measures temperature, air quality, humidity and other intangibles.

◉ Tuck in with a weighted blanket

Mr. Rose and his colleagues are investigating what makes an ideal sleep environment. To evoke the feeling of many blankets on a cold night, Mr. Rose turned to the weighted blankets used as sensory therapy for autistic children.

◉ Say your prayers

Thank your body parts, starting with your feet. Nancy Rothstein, director of Circadian Corporate Sleep programs and otherwise known as the Sleep Ambassador, teaches a relaxation recipe that mixes gratitude with body awareness and deep breathing. As in: “Feet, I’m so grateful for all you did today. You carried us everywhere we had to go. You can rest now.”

◉ Keep your devices out of sight, or in another room

If you’re tracking your sleep on your phone, wait until morning to check your stats.

Or do as Mr. Rose at M.I.T. does. Mr. Rose lives with a collection of interactive furniture and animated objects, like Alexa by Amazon and Personal Assistant by Google and Aura, a sleep tracker and alarm clock by Withings that looks like a ship’s funnel and uses light to regulate melatonin. His children play Alexa and Google’s Personal Assistant off each other, a battle of the robots. And when he reads Harry Potter to his son at night, Alexa has taken to playing the theme song from the movies.

Recently, however, Mr. Rose invited a new gizmo into his apartment to police the other devices. Called “Circle,” it wirelessly scouts all the technologies in the house — his children’s iPads, internet-connected guitars, toys and his own phone — and sets rules for their use, which is to say, it sets bedtime for the robots, so everyone can get to sleep.

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📍注：中文文本为纽约时报官方译文，仅供参考

含注释全文：

How to Get a Good Night’s Sleep

失眠吗？这6个小建议助你睡得香

The New York Times

I'm exhausted. Aren't you? For an article about how Silicon Valley and other innovators have taken on the challenge of sleeplessness, a $32 billion market once populated mostly by mattress and pharmaceutical companies, I tested but a few of the many hundreds of gadgets, apps, podcasts and other inventions now devoted to a good night's sleep. As the gizmos grow more elaborate, imbued by ever more exotic technologies, they are creating a ruckus in our bedrooms, and sleep experts advocate a simpler approach. Here are a few of their tips (and a gizmo or two):

我累极了。你不累吗？失眠这个价值320亿美元的市场曾主要被床垫和制药公司占领。为了写一篇硅谷和其他创新人士挑战失眠的文章，我在如今成百上千种小工具、应用软件、播客及其他致力于让人睡一个好觉的发明中，对其中一些进行了测试。随着这些新玩意儿在日益奇异的科技下不断完善，它们也在我们的卧室制造出一阵骚动。睡眠专家则支持一种更为简便的方式。这里是他们的小建议（以及一两个小发明）：

mattress /ˈmætrɪs/ 表示“床垫，褥垫”，英文解释为“the part of a bed, made of a strong cloth cover filled with firm material, that makes the bed comfortable to lie on”。

pharmaceutical /ˌfɑːməˈsjuːtɪkəl/ 表示“制药的；配药的；卖药的”，英文解释为“connected with making and selling drugs and medicines”，如：pharmaceutical products 药物，pharmaceutical companies 制药公司，the pharmaceutical industry 制药业。

熟词僻义，表示“仅仅，只是”，相当于“only; just”举个🌰：

She's but a young girl!

她只是个小女孩！

表示“小器械，小装置，小器具”，英文解释为“A gadget is a small machine or device which does something useful. You sometimes refer to something as a gadget when you are suggesting that it is complicated and unnecessary.”

gizmo /ˈɡɪzməʊ/ 表示“小装置；小玩意儿；小东西”，英文解释为“any small device with a particular purpose”如：electronic gizmos 小电子装置。

表示“精心计划（或制作）的；详尽的；复杂的”，英文解释为“containing a lot of careful detail or many detailed parts”举个🌰：

They're making the most elaborate preparations for the wedding.

他们正为婚礼做极为精心周到的准备。

imbue /ɪmˈbjuː/表示“使充满，灌输，激发（强烈感情、想法或价值”，英文解释为“to fill sb/sth with strong feelings, opinions or values”举个🌰：

Her voice was imbued with an unusual seriousness.

她的声音里充满着一种不寻常的严肃语气。

exotic /ɪɡˈzɒtɪk/ 表示“来自异国（尤指热带国家）的；奇异的；异国情调的；异国风味的”，英文解释为“from or in another country, especially a tropical one; seeming exciting and unusual because it is connected with foreign countries”举个🌰：

She travels to all kinds of exotic locations all over the world.

她走遍了全世界所有具有奇异风情的地方。 

表示“喧闹；骚乱；高声争吵”，英文解释为“a noisy situation or argument”举个🌰：

This caused such a ruckus all over Myanmar.

这在缅甸上下引起了不小的骚动。

◉ Have someone read to you 听人阅读

“Sleep With Me,” a wildly popular podcast by Drew Ackerman, a gravelly voiced librarian who tells excruciatingly boring bedtime stories, has millions of fans, but it makes me anxious. At M.I.T.'s Media Lab, the researcher David Rose and his colleagues stumbled upon recordings of Icelandic folk tales, which they found incomprehensible, of course, and therefore more soothing and soporific.

《与我共眠》（Sleep With Me）是德鲁·阿克曼（Drew Ackerman）的一档颇受欢迎的播客，阿克曼是一位图书管理员，他用沙哑的嗓音讲述着极其无趣的睡前故事，有成百上千万粉丝，但他的播客却让我感到焦虑。在麻省理工学院（MIT）的媒体实验室，研究员戴维·罗斯（David Rose）偶然发现了冰岛民间故事的录音，当然，他们发现这些故事谁也听不懂，但也因此更能平复人心、利于催眠。

表示“（尤指男性声音）低沉沙哑的”，英文解释为“If a voice, especially a man's voice, is gravelly, it is low and rough.”

excruciatingly /ɪkˈskruːʃieɪtɪŋli/ 表示“极其痛苦地；难以忍受地”，英文解释为“in a way that is extreme and difficult to bear”。

表示“偶然发现；撞见；邂逅”，英文解释为“to discover something by chance, or to meet someone by chance”举个🌰：

Workmen stumbled upon the mosaic while digging foundations for a new building.

工人们在挖一栋新楼的地基时偶然发现了那幅镶嵌画。

soothing  /ˈsuːðɪŋ/ 表示“安慰的，使人平静的”，英文解释为“making you feel calm”举个🌰：

I put on some nice soothing music.

我放了一些美妙舒缓的音乐。

soporific /ˌsɒpəˈrɪfɪk/ 表示“催眠的，使人昏昏欲睡”，英文解释为“causing sleep or making a person want to sleep”如：the soporific effect of the heat 炎热天气的催眠作用。

◉ Take a bath 泡个澡

Arianna Huffington, author of “The Sleep Revolution: Transforming Your Life, One Night at a Time,” suggests following the bedtime rituals we gave our children. “You didn't just throw your baby in bed,” she said. “There was a transition. A hot bath makes it easier for you to wash away the day.”

《睡眠革命：一夜一次，改变你的生活》（The Sleep Revolution: Transforming Your Life, One Night at a Time）一书的作者阿里安娜·赫芬顿（Arianna Huffington）建议我们遵照送孩子们入睡时的仪式。“你不会只是把宝宝扔在床上而已，”她说。“要有一个过渡。一个热水浴能更好地帮你洗去一天的疲惫。”

表示“例行公事，老规矩；（尤指）仪式”，英文解释为“a set of fixed actions and sometimes words performed regularly, especially as part of a ceremony”举个🌰：

Coffee and the newspaper are part of my morning ritual.

喝咖啡和读报纸是我早晨必做的事情之一。

◉ Make your bedroom dark, cold and quiet 保持卧室黑暗、凉爽，安静

A no-brainer. If you must have a gizmo in there with you, the Sense pod, a delicate polycarbonate sphere, measures temperature, air quality, humidity and other intangibles.

这还用说吗。如果你一定要在卧室里放个什么小玩意儿，那就放Sense睡眠监测器好了，这个精巧的聚碳酸酯小球可以测量温度、空气质量、湿度等无形指标。

表示“不费脑筋之事；容易处理的问题”，英文解释为“something such as a decision that is very easy or obvious”举个🌰：

The decision was a complete no-brainer.

作这个决定完全不用多想。

表示“聚碳酸酯（坚硬透明塑料，用于窗子和镜头等）”，英文解释为“any of a class of strong transparent thermoplastic resins used in moulding materials, laminates, etc”。

1）表示“球，圆球；球状物”，英文解释为“an object shaped like a round ball”；

2）表示“（活动、兴趣的）领域”，英文解释为“A sphere of activity or interest is a particular area of activity or interest.”如：the sphere of international politics 国际政治领域，different social spheres 不同的社会圈子。

◉ Tuck in with a weighted blanket 盖一条加重的毯子

Mr. Rose and his colleagues are investigating what makes an ideal sleep environment. To evoke the feeling of many blankets on a cold night, Mr. Rose turned to the weighted blankets used as sensory therapy for autistic children.

罗斯和同事们正在研究理想的睡眠环境是什么样的。为了唤起那种在寒冷的夜晚盖着许多毯子的感觉，罗斯先生推荐自闭症儿童（autistic children）做感觉疗法时使用的加重毯子。

表示“给（孩子）掖好被子；将（孩子）在床上安顿好”，英文解释为“to make someone comfortable in bed, especially a child, by arranging the covers around them”举个🌰：I tucked the children in and said goodnight.

我给孩子们盖好被子说晚安。

表示“唤起（记忆）；引起（想法、情感、反应）”，英文解释为“To evoke a particular memory, idea, emotion, or response means to cause it to occur.”举个🌰：

The music evoked memories of her youth.

这乐曲勾起了她对青年时代的回忆。

◉ Say your prayers 做祷告

Thank your body parts, starting with your feet. Nancy Rothstein, director of Circadian Corporate Sleep programs and otherwise known as the Sleep Ambassador, teaches a relaxation recipe that mixes gratitude with body awareness and deep breathing. As in: “Feet, I'm so grateful for all you did today. You carried us everywhere we had to go. You can rest now.”

感谢你身体的每个部位，从双脚开始。南希·罗思坦（Nancy Rothstein）是生理节奏睡眠（Circadian Corporate Sleep）项目的主任，也被称为“睡眠大使”，她教了我们一个放松的窍门，将感恩之情与身体意识和深呼吸结合起来。如：“双脚，我非常感谢你们今天所做的一切。你们带领我们去往那些我们不得不去的地方。你们现在可以休息了。”

除了表示“食谱”，还可以指“方法；秘诀；诀窍”，英文解释为“a method or an idea that seems likely to have a particular result”举个🌰：

What's her recipe for success?

她成功的秘诀是什么？

◉ Keep your devices out of sight, or in another room 把智能设备放在视线之外，或者另一个房间

If you're tracking your sleep on your phone, wait until morning to check your stats.

如果你正在用手机跟踪自己的睡眠，请等到早上再检查统计信息。

Or do as Mr. Rose at M.I.T. does. Mr. Rose lives with a collection of interactive furniture and animated objects, like Alexa by Amazon and Personal Assistant by Google and Aura, a sleep tracker and alarm clock by Withings that looks like a ship's funnel and uses light to regulate melatonin. His children play Alexa and Google's Personal Assistant off each other, a battle of the robots. And when he reads Harry Potter to his son at night, Alexa has taken to playing the theme song from the movies.

或者像罗斯在麻省理工学院时做的那样。罗斯家里有一系列交互式家具和活动物品，比如亚马逊的Alexa语音助理；谷歌智能助理(Personal Assistant)；以及Withings公司开发的睡眠跟踪器兼闹钟Aura，它看上去像是船上的烟囱，还能使用光线来调节褪黑素。孩子们让Alexa和谷歌智能助理做比赛，这是机器人之间的战斗。当他晚上给儿子读《哈利·波特》（Harry Potter）时，Alexa已经习惯了为他们播放一曲电影里的主题歌。

melatonin /ˌmɛləˈtəʊnɪn/ 表示“降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）”，英文解释为“a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern”。

Recently, however, Mr. Rose invited a new gizmo into his apartment to police the other devices. Called “Circle,” it wirelessly scouts all the technologies in the house — his children's iPads, internet-connected guitars, toys and his own phone — and sets rules for their use, which is to say, it sets bedtime for the robots, so everyone can get to sleep.

不过，罗斯最近邀请了一个新的小玩意到公寓里来监管其他设备。它叫“Circle”，可以无线侦察家里所有的技术设备，并为它们设置使用规定——孩子们的iPad、连接互联网的吉他、玩具，还有他自己的手机，也就是说，它为这些机器人们也设置了上床时间，这下所有人都可以去睡觉了。

1）表示“维持…的治安，巡查；在…部署警察”，英文解释为“to control or guard a public event or area by using members of the police or a similar force”；

2）表示“控制；监督”，英文解释为“to control the way in which a possibly dangerous substance is dealt with or a dangerous activity is done”举个🌰：

The use of these chemicals must be carefully policed.

这些化学药品使用时必须受到严格控制。

作动词，表示“侦察；搜索；寻找”，英文解释为“to go to look in various places for something you want”举个🌰：

He's scouting about/around for somewhere better to live.

他到处寻找更好的住处。

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