Lesson 30 你睡好了吗
Did you sleep well?
Nǐ shuì hǎole ma
你睡好了吗
Did you sleep well?
Duì pǔtōng rén lái shuō, shuìjiào zhǐshì guànlì,
对普通人来说，睡觉只是惯例，
For ordinary people, sleep is just a routine,
kěshì duìyú huàn yǒu wángù shīmián zhèng de rén lái shuō,
可是对于患有顽固失眠症的人来说，
but for people suffering from stubborn insomnia,
shuìjiào què chéngle nándé de shēchǐ.
睡觉却成了难得的奢侈。
sleep has become a rare luxury.
Jìnrì, zhōngguó fābù de shuìmián zhǐshù zǒng défēn 66.5 fēn,
近日，中国发布的睡眠指数总得分66.5分，
Recently, China released a sleep index with a total score of 66.5 points,
chāoguò 36.2% de jūmín défēn dī yú jígé xiàn 60 fēn.
超过36.2%的居民得分低于及格线60分。
and more than 36.2% of residents scored 60 points below the pass line.
Tǒngjì shùzì xiǎnshì,
统计数字显示，
Statistics show that
shuìmián zhǐ shǔ de défēn suízhe chéngshì céngjí de shēng gāo ér xiàjiàng,
睡眠指数的得分随着城市层级的升高而下降，
the sleep index score decreases as the city level rises.
yīxiàn chéngshì de píngjūn shuìmián zhǐshù wèi 60.3 fēn,
一线城市的平均睡眠指数为60.3分，
The average sleep index in first-tier cities is 60.3 points,
sānxiàn chéngshì wèi 61.4 fēn,
三线城市为61.4分，
and in third-tier cities is 61.4 points,
ér nóngcūn hé xiǎo chéngzhèn défēn jūn zài 70 fēn yǐshàng.
而农村和小城镇得分均在70分以上。
while rural and small towns both score above 70 points.
Kějiàn,
可见，
It can be seen that
dāngqián shīmiánzhèng zhèng rǎoluànzhe rénmen de qíngxù,
当前失眠症正扰乱着人们的情绪，
the current insomnia is disturbing people's emotions
cuīcánzhe chéngshì rénqún de jiànkāng.
摧残着城市人群的健康。
and destroying the health of urban people.
Diàochá fāxiàn,
调查发现，
The survey found that
gāi shuì shí bù shuì, shì yǐngxiǎng chéngrén jiànkāng shuìmián de zhòngyào yīnsù.
该睡时不睡，是影响成人健康睡眠的重要因素。
staying up while sleeping is an important factor affecting healthy sleep in adults.
Shǒujī hé píngbǎn diànnǎo de pǔjí,
手机和平板电脑的普及，
The popularity of mobile phones and tablet computers
shǐ shuì qián shàngwǎng de xíguàn rìjiàn shèngxíng,
使睡前上网的习惯日渐盛行，
has made the habit of going online before going to bed more and more popular,
bù shǎo rén lín shuì qián zàiguòguò wǎng yǐn chéngle chángtài.
不少人临睡前再过过网瘾成了常态。
and it has become the norm for many people to have internet addiction before going to bed.
Ér diànzǐ chǎnpǐn yánzhòng de guāngwūrǎn bùjǐn yǐngxiǎngle réntǐ tuì hēi sù de zhèngcháng fēnmì,
而电子产品严重的光污染不仅影响了人体褪黑素的正常分泌，
The serious light pollution of electronic products not only affects the normal secretion of melatonin in the human body,
hái huì shǐ réntǐ shēngwùzhōng hòu yí,
还会使人体生物钟后移，
but also shifts the body's biological clock back.
jiéguǒ jiùshì wǎnshàng shuì bùzháo, zǎoshang shuì bù xǐng.
结果就是晚上睡不着，早上睡不醒。
As a result, it is impossible to sleep at night or wake up in the morning.
Tuì hēi sù shì shénme?
褪黑素是什么？
What is melatonin?
Jù yánjiū,
据研究，
According to research,
tuì hēi sù shì bǎozhèng réntǐ jiànkāng de zhòngyào wùzhí zhī yī,
褪黑素是保证人体健康的重要物质之一，
melatonin is one of the important substances to ensure human health.
tā de zhínéng bāokuò zēngqiáng réntǐ miǎnyì lì, kàng shuāilǎo, tiáojì shuìmián děng.
它的职能包括增强人体免疫力、抗衰老、调剂睡眠等。
Its functions include enhancing human immunity, anti-aging, and regulating sleep.
Dāng réntǐnèi tuì hēi sù fēnmì bù zhèngcháng shí,
当人体内褪黑素分泌不正常时，
When the secretion of melatonin in the human body is abnormal,
rén tǐ xìbāo zǔzhī hé qìguān de zuòyòng hé huódòng nénglì dōu huì shòudào yǐngxiǎng,
人体细胞组织和器官的作用和活动能力都会受到影响，
the function and activity of the human cell tissues and organs will be affected,
gè zhǒng jíbìng, bāokuò èxìng zhǒngliú,
各种疾病，包括恶性肿瘤，
and various diseases, including malignant tumors,
yě jiùshì wǒmen cháng shuō de áizhèng, jiù huì suí zhī ér lái.
也就是我们常说的癌症，就会随之而来。
which is what we often call cancer, will follow.
Chúle shuì bùzháo, hái yǒurén shuì bù hǎo.
除了睡不着，还有人睡不好。
In addition to being unable to sleep, there are others who can't sleep well.
Zhōngguó yǒu shuìmián zhàng'ài de rén yuē wèi 38.2%,
中国有睡眠障碍的人约为38.2%,
About 38.2% of people in China have sleep disorders.
Yīncǐ, zài Zhōngguó zhuān zhì shuìmián zhàng'ài de yīshēng zǒng shì gōngbùyìngqiú.
因此，在中国专治睡眠障碍的医生总是供不应求。
Therefore, doctors specializing in sleep disorders in China are always in short supply.
Shuìmián zhàng'ài biǎoxiàn wèi rùshuì kùnnán,
睡眠障碍表现为入睡困难，
Sleep disorder manifests as difficulty falling asleep,
tóu zài zhěntou shàng, jiùshì shuì bùzháo,
头在枕头上，就是睡不着，
head on the pillow, just can't fall asleep,
fānláifùqù xiā zhēteng,
翻来覆去瞎折腾，
tossing and tossing over and over,
xīnfán yì luàn dé wúfǎ róngrěn,
心烦意乱得无法容忍，
upset and distraught too much,
báitiān yòu lǎo shì fànkùn.
白天又老是犯困。
and always sleepy during the day.
Cǐwài, rùshuì hòu èmèng liánlián,
此外，入睡后噩梦连连，
In addition, nightmares after falling asleep,
yīhuìr dēngtuǐ,
一会儿蹬腿，
kicking for a while,
yīhuìr huī quántóu,
一会儿挥拳头，
fisting for a while,
bùshí dàshēng jiàohǎn, yěshì shuìmián zhàng'ài de diǎnxíng zhèngzhuàng.
不时大声叫喊，也是睡眠障碍的典型症状。
and yelling loudly from time to time are also typical symptoms of sleep disorders.
Shuìmián bùzú huì shǐ rénqì sè bù hǎo, xíngwéi nénglì piānlí zhèngcháng guǐdào,
睡眠不足会使人气色不好，行为能力偏离正常轨道，
Insufficient sleep can cause bad personality and behavioral ability.
jùxī, yīgè 17~19 gè xiǎoshí méi shuìjiào de rén,
据悉，一个17~19个小时没睡觉的人，
It is reported that a person who has not slept for 17 to 19 hours
qí xíngwéi nénglì yǔ yīgè xiěyè zhōng jiǔjīng nóngdù wèi 0.05% de rén bù xiāng shàngxià.
其行为能力与一个血液中酒精浓度为0.05%的人不相上下。
has a behavioral ability comparable to that of a person with a blood alcohol concentration of 0.05%.
Jíbiàn yīzhōu nèi měitiān shǎo shuì liǎng gè xiǎoshí,
即便一周内每天少睡两个小时，
Even if you lose two hours of sleep a day in a week,
píláo yě huì lěijī zài yīqǐ, bìng zài bù shìyí de chǎnghé yǐnfā shìgù,
疲劳也会累积在一起，并在不适宜的场合引发事故，
fatigue will accumulate and cause accidents in inappropriate situations.
wǒmen céng jiànguò zhèyàng yīgè bùkěsīyì de ànlì,
我们曾见过这样一个不可思议的案例，
We have seen such an incredible case,
yī wèi jìshù shúliàn de lǎo sījī bǎ chē kāi shàngle nìxíng dào,
一位技术熟练的老司机把车开上了逆行道，
a skilled old driver drove the car on a forbidden road,
ér zhè jiùshì píláo jiàshǐ zàochéng de.
而这就是疲劳驾驶造成的。
and this is caused by fatigue driving.
Cǐwài, chángqí shuìmián bùzú hái huì shǐ rén zhùyì lì xiàjiàng,
此外，长期睡眠不足还会使人注意力下降、
In addition, long-term lack of sleep can also cause people to lose concentration,
biǎoqíng mángrán,
表情茫然、
lose their expressions,
diūsānlàsì,
丢三落四、
lose everything,
qíngxù qǐfú bùdìng,
情绪起伏不定，
emotional ups and downs,
dòngbùdòng jiù fādāi,
动不动就发呆，
and be in a daze at every turn,
jì'ér jìxìng yuè lái yuè chà,
继而记性越来越差，
and then their memory becomes worse and worse.
dàole gèng yánzhòng de dìbù,
到了更严重的地步，
When they become more serious,
huì sīwéi hǔnluàn, jiànkāng zhuàngkuàng zhúbù èhuà,
会思维混乱，健康状况逐步恶化，
they will be confused and their health will gradually deteriorate,
jìn'ér yòufā mànxìng jíbìng.
进而诱发慢性疾病。
which will induce chronic diseases.
Zǒng'éryánzhī,
总而言之，
All in all,
shuìmián hǎo huài duì réntǐ jiànkāng jǔzúqīngzhòng,
睡眠好坏对人体健康举足轻重，
the quality of sleep is of great importance to human health.
yīncǐ, yīshēng hūyù, bùyào duì shīmián zhèngzhuàng wúdòngyúzhōng,
因此，医生呼吁，不要对失眠症状无动于衷，
Therefore, doctors urge not to be indifferent to the symptoms of insomnia,
yào nòng qīng bìngyīn,
要弄清病因，
to find out the cause,
bìng gēnjù bùtóng qíngkuàng jiéjìn quánlì jìnxíng zhìliáo.
并根据不同情况竭尽全力进行治疗。
and to make every effort to treat according to different situations.
Bùkě fǒurèn de shì,
不可否认的是，
It is undeniable that
hěnduō rén yuánběn shuìmián shì méiyǒu wèntí de,
很多人原本睡眠是没有问题的，
many people have no sleep problems originally,
dǎozhì wèntí de gēnyuán duō duō shào shào yǔ bùjiànkāng de shēnghuó fāngshì yǒuguān,
导致问题的根源多多少少与不健康的生活方式有关，
and the root cause of the problems is more or less related to unhealthy lifestyles.
yīncǐ, duìfù shīmián zhèng de fāngfǎ jiùshì jiūzhèng bù hǎo de shēnghuó xíguàn,
因此，对付失眠症的方法就是纠正不好的生活习惯，
Therefore, the way to deal with insomnia is to correct bad habits,
bùyào zāotà zìjǐ de shēntǐ,
不要糟蹋自己的身体，
don't spoil your body,
bùyào zìjǐ pòhài zìjǐ,
不要自己迫害自己，
don't persecute yourself,
bùyào ràng huài xíguàn huǐmiè wǒmen de jiànkāng.
不要让坏习惯毁灭我们的健康。
don't let bad habits destroy our health.
Gǎibiān zì Běijīng wèishì “Běijīng nǐ zǎo” jiémù “2014 nián Zhōngguó shuìmián zhǐshù fābù”
改编自北京卫视《北京你早》节目“2014年中国睡眠指数发布”
Adapted from Beijing Satellite TV's "Good Morning Beijing" program "2014 China Sleep Index Release"
Full Translation
Did you sleep well?
For ordinary people, sleep is just a routine, but for people suffering from stubborn insomnia, sleep has become a rare luxury. Recently, China released a sleep index with a total score of 66.5 points, and more than 36.2% of residents scored 60 points below the pass line. Statistics show that the sleep index score decreases as the city level rises.
The average sleep index in first-tier cities is 60.3 points, and in third-tier cities is 61.4 points, while rural and small towns both score above 70 points. It can be seen that the current insomnia is disturbing people's emotions and destroying the health of urban people. The survey found that staying up while sleeping is an important factor affecting healthy sleep in adults.
The popularity of mobile phones and tablet computers has made the habit of going online before going to bed more and more popular, and it has become the norm for many people to have internet addiction before going to bed. The serious light pollution of electronic products not only affects the normal secretion of melatonin in the human body, but also shifts the body's biological clock back. As a result, it is impossible to sleep at night or wake up in the morning.
What is melatonin? According to research, melatonin is one of the important substances to ensure human health. Its functions include enhancing human immunity, anti-aging, and regulating sleep.
When the secretion of melatonin in the human body is abnormal, the function and activity of the human cell tissues and organs will be affected, and various diseases, including malignant tumors, which is what we often call cancer, will follow. In addition to being unable to sleep, there are others who can't sleep well.
About 38.2% of people in China have sleep disorders. Therefore, doctors specializing in sleep disorders in China are always in short supply. Sleep disorder manifests as difficulty falling asleep, head on the pillow, just can't fall asleep, tossing and tossing over and over, upset and distraught too much, and always sleepy during the day.
In addition, nightmares after falling asleep, kicking for a while, fisting for a while, and yelling loudly from time to time are also typical symptoms of sleep disorders. Insufficient sleep can cause bad personality and behavioral ability. It is reported that a person who has not slept for 17 to 19 hours has a behavioral ability comparable to that of a person with a blood alcohol concentration of 0.05%.
Even if you lose two hours of sleep a day in a week, fatigue will accumulate and cause accidents in inappropriate situations. We have seen such an incredible case, a skilled old driver drove the car on a forbidden road, and this is caused by fatigue driving. In addition, long-term lack of sleep can also cause people to lose concentration, lose their expressions, lose everything, emotional ups and downs, and be in a daze at every turn, and then their memory becomes worse and worse.
When they become more serious, they will be confused and their health will gradually deteriorate, which will induce chronic diseases. All in all, the quality of sleep is of great importance to human health. Therefore, doctors urge not to be indifferent to the symptoms of insomnia, to find out the cause, and to make every effort to treat according to different situations.
It is undeniable that many people have no sleep problems originally, and the root cause of the problems is more or less related to unhealthy lifestyles. Therefore, the way to deal with insomnia is to correct bad habits, don't spoil your body, don't persecute yourself, don't let bad habits destroy our health.
Adapted from Beijing Satellite TV's "Good Morning Beijing" program "2014 China Sleep Index Release"
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