七小时睡眠如何改写你的记忆
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | Sleep is essential. | 睡觉至关重要。 |
| 0:02 | You can't function or survive without it. | 没有它你就无法运作或生存. |
| 0:06 | While your body is resting, your brain is a flurry of activity. | 当你的身体在休息的时候 你的大脑是一阵活动。 |
| 0:11 | It organizes the day's events and files them into storage so you can easily retrieve them later. | 它组织当天的活动,并将它们归档到存储中,这样你就可以轻松地在日后取回它们. |
| 0:17 | It also catches up on housekeeping, clearing away wastes that build up during the day. | 它还赶上了内部管理,清除白天积聚的废物。 |
| 0:23 | The more deeply you sleep, the more effective your brain is at cleaning itself. | 你睡得越深,你的大脑就越能保持清醒 |
| 0:28 | Adults typically need 7 to 9 hours of sleep for maximum brain performance, but many of us don't get it. | 成人通常需要7到9小时的睡眠才能达到大脑的最大性能,但我们很多人都不明白. |
| 0:35 | Too little sleep negatively affects your ability to remember and concentrate. | 睡眠太少会影响你的记忆和专心 |
| 0:40 | It can also make you moodier and more irritable, and increase the risk of anxiety and depression. | 这也会让你更郁闷,更刺激,增加焦虑和抑郁的风险. |
| 0:47 | In addition, going too long without sleep has similar effects to being drunk, | 此外,没有睡觉的时间太长 效果与醉酒类似 |
展开字幕全文（20 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Sleep is essential. | 睡觉至关重要。 |
| 2 | You can't function or survive without it. | 没有它你就无法运作或生存. |
| 3 | While your body is resting, your brain is a flurry of activity. | 当你的身体在休息的时候 你的大脑是一阵活动。 |
| 4 | It organizes the day's events and files them into storage so you can easily retrieve them later. | 它组织当天的活动,并将它们归档到存储中,这样你就可以轻松地在日后取回它们. |
| 5 | It also catches up on housekeeping, clearing away wastes that build up during the day. | 它还赶上了内部管理,清除白天积聚的废物。 |
| 6 | The more deeply you sleep, the more effective your brain is at cleaning itself. | 你睡得越深,你的大脑就越能保持清醒 |
| 7 | Adults typically need 7 to 9 hours of sleep for maximum brain performance, but many of us don't get it. | 成人通常需要7到9小时的睡眠才能达到大脑的最大性能,但我们很多人都不明白. |
| 8 | Too little sleep negatively affects your ability to remember and concentrate. | 睡眠太少会影响你的记忆和专心 |
| 9 | It can also make you moodier and more irritable, and increase the risk of anxiety and depression. | 这也会让你更郁闷,更刺激,增加焦虑和抑郁的风险. |
| 10 | In addition, going too long without sleep has similar effects to being drunk, | 此外,没有睡觉的时间太长 效果与醉酒类似 |
| 11 | impairing judgment and performance, and increasing the risk of accidents and injuries. | 损害判断和表现,增加事故和伤害的风险。 |
| 12 | Over time, a lack of adequate sleep may also increase the risk of dementia. | 随着时间的推移,睡眠不足也可能增加痴呆症的风险。 |
| 13 | To ensure you're getting enough sleep, practice good sleep hygiene. | 为了保证你有足够的睡眠, 练习良好的睡眠卫生。 |
| 14 | Put away electronic devices an hour before bedtime and do something relaxing. | 在睡觉前一小时把电子设备收起来 做点放松的事 |
| 15 | Go to bed at the same time each night, and wake up at the same time each morning. | 每晚同时上床睡觉,每天早上同时醒来. |
| 16 | Avoid stimulants like caffeine in the late afternoon or evening, and alcohol and heavy meals before bedtime. | 在午后或晚间避免使用咖啡因等兴奋剂,在睡觉前避免酗酒和重餐. |
| 17 | Keep your bedroom quiet, cool and dark. | 保持你的卧室安静, 凉爽和黑暗。 |
| 18 | And try to get in at least 30 minutes of moderately intense exercise on most days, | 并尝试得到至少30分钟 中度激烈的锻炼 在大多数的日子, |
| 19 | which can improve both sleep and your overall health. | 它可以改善睡眠和总体健康。 |
| 20 | The better you sleep at night, the better your brain will function, and the better you'll feel. | 晚上睡得越好,大脑的功能就越好,感觉也就越好. |
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