IG听力2106 Part2音频
[00:01.55] We spend about one third of our lives asleep.
[00:06.33] We need sleep to help us function, concentrate and develop both mentally and physically.
[00:13.77] Sleep is incredibly important for our health.
[00:16.95] In fact, it is just as beneficial as eating healthily and exercising.
[00:23.86] Therefore, it is vitally important to ensure that we all have a good night’s sleep.
[00:30.76] Unfortunately, today’s modern environment is interfering with our natural sleep patterns.
[00:36.88] People are not only sleeping less than they did in the past,
[00:41.57] but the quality of sleep has decreased.
[00:44.58] Many sleep problems are caused by stress.
[00:48.30] So, it is important you take time to relax before you go to bed,
[00:54.40] whether it is reading a book or playing soothing music.
[00:58.92] Perhaps writing a list about all the things you need to do tomorrow can help free your mind from worrying.
[01:06.89] Ban your smartphone, computer and television from your bedroom,
[01:12.39] and avoid looking at them an hour before you go to bed.
[01:17.15] If your routine consists of reading, use a traditional book, not an e-book.
[01:23.10] Electronic devices of this kind emit a blue light that lowers the level of the sleep hormone, melatonin,
[01:31.79] and so keeps you awake, even though you may feel tired.
[01:36.37] Make sure your bed provides the correct support, comfort and space.
[01:42.75] Ensure that your room is the right temperature;
[01:45.94] between 16 and 18 degrees Celsius is the best temperature.
[01:50.98] A lack of clutter and a tidy room with a fresh pleasant smell,
[01:56.74] like that of lavender, can also help create a calm and restful setting.
[02:02.93] Worrying about getting enough sleep can itself stop us from sleeping well.
[02:09.41] The best way to deal with this is to remind yourself
[02:13.13] that resting in bed and thinking nice thoughts is more productive than tossing and turning
[02:20.72] and looking at the clock every ten minutes.
[02:23.57] Try turning the clock around to face the wall,
[02:27.54] or even putting it in a drawer,
[02:29.94] so it’s not easy to watch time ticking away.
[02:33.93] Eating healthily improves sleep generally,
[02:38.18] but some foods are particularly good, such as tofu and pumpkin seeds.
[02:44.02] They contain chemicals which are vital for the production of melatonin,
[02:49.34] the hormone that promotes sleep.
[02:52.25] On the other hand, spicy foods and large meals should not be consumed in the hours before bedtime.
[03:00.49] For many, drinking coffee or other drinks containing caffeine in the late afternoon can affect sleep.
[03:09.26] Sugary food in general is bad, because the energy spike you get can badly affect your body clock.
[03:17.22] Research has shown that, if you do not sleep well, you tend to eat junk food the next day,
[03:24.65] creating a cycle of poor sleep and bad diet.
[03:29.17] We all know that having a routine helps babies and children fall asleep at a certain time.
[03:36.61] This applies to adults as well, because it allows your body to programme itself to fall asleep naturally and wake up at certain times.
[03:47.24] Try to be strict about going to bed at a regular time and create your own relaxation routine.
[03:56.27] Before clocks, people would wake when the sun rose and go to sleep when it got dark.
[04:03.70] Similarly, a darkened room helps to promote sleep and turning down the lights can make you sleepy.
[04:11.94] If you are disturbed by street lights outside your window,
[04:16.99] make sure your curtains are tightly closed.
[04:21.76] Physical activity, particularly out in the fresh air,
[04:25.57] is great for sleep, as well as for your health generally.
[04:30.00] Many people spend a lot of time and effort exercising and making sure they eat healthily,
[04:37.17] which is great, but they should not forget that sleeping is as important as the other two.
