VOA慢速英语(翻译+字幕+讲解):闹钟响了——每天早上是什么声音把你叫醒的
日期:2020-02-18 16:23

(单词翻译:单击)

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听力文本

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It's Alarming: What Wakes You Up Each Morning?
How do you wake up in the morning?
If you set an alarm on your phone or clock that sounds like this:
beep beep beep
That hard, unpleasant sound may be making it harder to shake off the sleepy feeling in the morning known as grogginess.
So, is there a better way to wake up? A recent study says yes. The answer is music. Researchers say alarms that have a melody — like the beginning of this song — can help people feel fresher in the morning.
The study, carried out by researchers in Australia, involved 50 people. The study subjects answered questions about the alarm sound they like to wake up to, how they feel about that sound and how they feel when they wake up. The findings appeared this month in the publication PloS One.
The researchers found that people who wake up to musical alarms reported feeling more awake and alert.
Stuart McFarlane was a lead writer of the study. He told VOA, "We are very surprised by these findings as one might expect a harsh beeping sound to be more successful," at waking up a person.
Sleep inertia is another term for grogginess. It means a person has a heavy feeling when waking up, and has trouble getting moving again after sleeping.
McFarlane said people need to better understand sleep inertia's harmful effects on human performance later in the day. The grogginess we may feel in the morning usually lasts for up to 30 minutes. But he said it has been reported to last from two to four hours.
Not everyone will experience the full effect. But for those who do, "care should be taken" when performing duties that require a top performance within this period, he said. This includes "dangerous tasks like driving or riding our bikes" shortly after waking up.
The same is true for people who work in dangerous situations shortly after they wake. They include firefighters and pilots.
Sleep inertia has been linked to major accidents including airplane and shipping crashes.

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Why is music better?
So, what makes musical alarms better for waking up?
The researchers think the music may be more successful in reducing sleep inertia because it has several tones, compared to the single tone of a "beeping" alarm. McFarlane said that the changes over time between the music tones may help increase a person's attention when waking from sleep.
But, he added, "it is early days though and more work is needed" to fully know the answer.
And is there a kind of music that is best to wake up to? There may be, McFarlane said.
"We could suggest alarm sounds that are tune full and easy to hum or sing along with. The current sounds I have been using include 'Close to me' by the Cure and 'Borderline' by Madonna."
No matter how you wake up, experts say, the amount of sleep you get also matters — a lot.
Dr. Stuart F. Quan is the clinical director of the Division of Sleep and Circadian Rhythm Disorders at Brigham and Women's Hospital in Boston, Massachusetts. He offered some suggestions for how people can get better sleep and feel fresh each morning.
Establish regular hours. Go to bed and wake up at the same time every day, even on weekends. Researchers recommend getting at least seven hours of sleep a night.
Create a sleep-friendly room. It should be completely dark while sleeping. Place your bed away from windows. Try to make sure it is quiet and cool.
Exercise. Most studies show that usual exercise — three or four times a week — helps improve sleep.
Try not to use electronics in bed. Turn off your cell phone before bed, or put it on the "do not disturb" setting.
Avoid large meals before bedtime.
Limit nicotine, caffeine, and alcohol before bed.
Be more active during the day. This can help you fall asleep more quickly and easily.
I'm Anne Ball.
And I'm Bryan Lynn.

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重点解析

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重点讲解:
1. shake off 甩掉,摆脱;
Get your body moving to boost energy, stay supple and shake off winter lethargy.
锻炼身体以增加活力,保持柔韧性,甩掉冬日的慵懒;EZR9AD#uQ*RbyYpJ
2. no matter 不管…;无论…;
No matter how well you know Paris, it is easy to get lost.
不管你对巴黎多么熟悉,也很容易迷路dJj!#Sp1sc2T@,eHQm,0
3. turn off 关上;关掉;
I have to get up and turn off the radio.
我必须起床关上收音机sZ_1[rZg]W
4. fall asleep 入睡;睡着;进入梦乡;
Sam snuggled down in his pillow and fell asleep.
萨姆舒服地枕着枕头进入了梦乡A|bjOAk;MmQvk

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参考译文

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闹钟响了——每天早上是什么声音把你叫醒的?
你早上怎么醒来?
如果你用手机或钟表设定了闹钟,那声音可能是这样的:
哔哔声
这种难听且令人不快的声音可能很难让人摆脱早上那种昏昏沉沉的睡意+]7_2ck~6kRx1(oWhZ
那有没有更好的醒来方式?最近的一项研究表明有s.n#jkvF]!~WVR#NT。答案是借助音乐*A398z0|Y^dDEGC@pW4V。研究人员表示,有旋律的闹钟——就像这首歌前奏那样——可以帮助人们在早上感觉更精力充沛=D,ReQB@pxQZ
这项研究由澳大利亚研究员进行,参与者50人Z*)(#NT;7eDJ|#。研究对象回答了一些问题,比如他们喜欢听着哪种闹钟声音醒来、他们对这种声音的感觉以及他们醒来后的感觉1ED=,BMc85-x。这项研究发表在本月发行的《美国公共科学图书馆·综合》期刊上Lc[q.~e#t*~A3k.
研究人员发现,被音乐闹钟叫醒的人报告称他们感觉更加清醒和警觉4l.IY=GgIToMNV4e*-E*
斯图尔特·麦克法兰是这项研究的主要作者TQ4HwDJQDITZIiDDY。他对VOA表示:“这些发现令我们非常惊讶,因为人们可能会认为难听的哔哔声更能成功地唤醒一个人2x,N2URgHLVvmu2p]。”
睡眠惯性是形容困倦的另一个术语#A5n.Y3I|G2Ug4。意思是人们在醒来时有种沉重的感觉,起床后难以继续活动fR0)opx[1@c
麦克法兰表示,人们需要更好地理解睡眠惯性对当天稍后人类表现的有害影响#ClhlWmJW1Lk;9。我们在早上的昏沉感通常会持续30分钟Sop~E|[tkf!a。但他说,有报告称这种情况会持续2到4个小时JmKtY&K1J*Jl
不是所有人都会体验到这种全面影响bF^j!DI7k33awnqdxGW。但他说,对体验到这种影响的人来说,在这段时间完成需要用最佳状态应对的任务时,“应该小心谨慎”76z+QzCD.Xrajcu1Q。这包括在起床后不久进行“驾驶或骑自行车等危险任务”8]=02rwrE%*hE-n-(+tq
对于醒来后不久就要在危险情况下工作的人来说也是如此s5YDo](oH~vzWF。这类人群包括消防员和飞行员4_@IWQ~hL4bz;F
睡眠惯性与飞机和轮船失事等重大事故有关u(^9s0.gyH;%|TpxXi
为什么音乐闹钟更好?
那为什么用音乐闹钟唤醒人们更合适?
研究人员认为,相比发出哔哔声这种单一音调的闹钟,音乐闹钟也许能更成功地减少睡眠惯性,因为后者有多种音调m=*4dy7o(5%P。麦克法兰说,随着时间的推移,音调之间的变化可能有助于提高人们从睡眠中醒来时的注意力SAG2KGh,4f#1)0
但他同时指出,“现在还为时尚早,需要进行更多研究”才能知道答案MrO)mB_z).YX4J
那有没有一种音乐是最佳的起床闹钟?麦克法兰说,可能有Bi#,jtFBsJQbJ
“我们会建议使用完整且易于哼唱或跟唱的曲调来做闹铃k;9ML;(3[o_)4Q_。我现在用的闹铃包括治疗乐队的《靠近我》和麦当娜的《边界》.u%@t5c(FExbQ;R]。”
专家表示,无论你用何种方式醒来,睡眠时长也很重要——十分重要ZDGXsJNQBDU8vm7~8)ab
斯图尔特·F·裘安博士是马萨诸塞州波士顿布里格姆妇女医院睡眠与昼夜节律紊乱科的医疗主任,QGw@cuA4p。他提出了一些建议,可帮助人们改善睡眠并在每天早上容光焕发G&+(vGF*1f-v
设定固定时间2cJ[mV_lsySaL3L。每天在同一时间上床睡觉和起床,周末也要如此s!beU1KhGxhVrNet。研究人员建议每晚至少保证7小时睡眠时间Yk3zcn!K|_b.D~rk]G
创造出有利于睡眠的房间_7byDta^|oeW3yZCL4jc。这个房间应该在睡眠时能保证完全黑暗bo,O5p(|^#(_=nvoxhlW。将床放在远离窗户的位置;Z%Xhw~AIZM&Xg。尽量确保房间是安静和凉爽的46*)(W!#1d9yuta~r[L
锻炼8;%IFKasor。大多数研究显示,经常锻炼——每周三到四次——有助于改善睡眠sw8hl%.6^cdj
尽量不要在床上使用电子设备Hum(k*+s%Y]qp2T。睡觉前关掉手机,或将其设置为“请勿打扰”模式t+=~2d2^c7Qok[^!
睡前不要吃大餐8QF=K*~pY8O~
睡前限制尼古丁、咖啡因和酒精的摄入i0Ue[Vr]GE,d#j4P2o
白天要更加活跃R#SiRzHvGccnum;Jc。这可以帮助你更快且更容易地入睡[5fv3tfmx%nVH-Ffd
安娜·波尔报道PUIb*Uzh;x~
布莱恩·林恩报道6Rdl4gOiC23

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译文为可可英语翻译,未经授权请勿转载!

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