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1、How to Stop Having Horrible MondaysScience explains how to start your workweek(工作周) right.KEY POINTS Mondays are linked to increases in stress, suicides(自殺), and even heart attacks(心臟病發(fā)作).The stress and health risks observed on Mondays are mostly explained by weekend changes in our sleep cycles(睡眠周期

2、).Disrupted sleep cycles cause hormone(激素,荷爾蒙) changes that result in fatigue(疲勞), stress, and impaired organ function(器官功能受損).Sticking to the same schedule on the weekend as you do during the week can make Mondays more pleasant and less stressful.如何停止可怕的星期一科學解釋了如何正確地開始你的工作周。關鍵點星期一與壓力增加、自殺、甚至心臟病發(fā)作有關

3、。周一觀察到的壓力和健康風險主要是由于我們周末睡眠周期的變化。睡眠周期紊亂導致激素改變,導致疲勞、壓力、器官功能受損。在周末堅持與平時一樣的日程安排,可以讓周一更愉快,壓力更小。There is no other day like Monday in the U.S. While(盡管) we thank God for Friday, celebrate the weekend, and at least tolerate(寬容,容忍)Tuesday through Thursday, Monday to most people is the emotional equivalent(相等的

4、事物) of the rock in Charlie Browns Halloween candy. Against(與.相反)otherwise near-universal antipathy(反感), perhaps Mondays only saving grace(唯一的可取之處) is being the most common day for federal holidays.譯文:在美國沒有哪一天像星期一這樣。雖然我們在星期五“感謝上帝”,慶祝周末,并至少容忍星期二到星期四,但星期一對大多數(shù)人來說就像是查理布朗萬圣節(jié)糖果里出現(xiàn)的一塊石頭。與其他幾乎引起普遍反感的事物相反,也許周

5、一唯一的可取之處是聯(lián)邦假期最常見的一天。Unpopularity(不受歡迎) is only the beginning of Mondays problems, however. Monday, for example, is associated with the highest levels of emotional stress(情緒壓力), the lowest rates of work productivity(工作效率), and higher rates of suicides(自殺) for both men and women. And these adverse psy

6、chological and behavioral outcomes(負面的心理行為后果) are paralleled with (比得上,同時發(fā)生)remarkable precision by increases in negative physical health outcomes such as workplace accidents and even strokes and heart attacks.譯文:然而,不受歡迎只是周一問題的開端。例如,星期一與最高水平的情緒壓力、最低的工作效率以及更高的男女性自殺率有關。這些有害的心理行為結(jié)果與愈加低下的身體健康結(jié)果(例如職場事故甚至

7、中風和心臟病發(fā)作)齊頭并進。Arguably(按理說) the most infamous and dangerous Monday of all is the spring forward Monday following the March daylight savings time weekend. Studies indicate that a 6 to 8 percent increase in fatal car accidents(致命的車禍)translating to two to three dozen(一打,12個) excess deaths each yearoccu

8、r on this grim Monday.譯文:可以說,最臭名昭著和最危險的星期一是三月夏令時周末之后“春天來臨”的星期一。 研究表明,在這個討厭的星期一,致命車禍增加了 6% 到 8%相當于每年多出24至36人死亡。PS: daylight savings是指夏時制,或者夏令時間,一般在天亮早的夏季人為將時間調(diào)快,使人早睡早睡,節(jié)約用電。Why Are Mondays So Hard? 為什么星期一這么難?Why is Monday such a recurring wrecking ball(反復造成破壞的球) on our physical and emotional health a

9、nd what can we do to prevent it? In the case of the daylight savings effect(夏令時效應), there is a near-annual exercise by Congress to solve this problem by canceling daylight savings entirely. However, because of the varied and arguably negative effects of such legislation(立法) in areas such as the nort

10、heastern U.S., this effort rarely gains traction(受歡迎). And even if the daylight savings ritual(儀式)did become a memory, we would still bear the other negative Monday consequences. For this reason, a broader and more practical solution is clearly necessary.譯文:為什么星期一就像對我們的身心健康反復造成破壞的球,我們可以做些什么來防止它呢? 在夏

11、令時效應的例子中,國會幾乎每年都會通過完全取消夏令時來解決這個問題。 然而,由于此類立法在美國東北部等地區(qū)可以說造成了各種負面影響,這項努力并不受歡迎。 即使夏令時儀式確實成為了記憶,我們?nèi)匀粫袚芤坏钠渌撁婧蠊?。出于這個原因,一個更廣泛和更實際的解決方案顯然是必要的。To understand the solution, it is first necessary to explain the surprising power of sleep deprivation(睡眠剝奪) and circadian dysfunction(晝夜節(jié)律功能紊亂). Subjectively(主觀上)

12、, most people underestimate(低谷) the effects of changing their sleep patterns on their health and function. Although laboratory studies, for example, indicate that even one to two hours of reduced sleep produces measurable cognitive impairment, hormone disruption, accelerated biological aging, and ev

13、en adverse patterns of gene activation, most of these changes are invisible to our conscious awareness. Only when the effects reach a threshold of high intensitysuch as jet lag or episodes of insomnia(失眠)do we typically notice them.譯文:要了解解決方案,首先有必要解釋睡眠剝奪和晝夜節(jié)律功能障礙的驚人力量。主觀上,大多數(shù)人低估了改變睡眠模式對他們的健康和功能的影響。例

14、如,盡管實驗室研究表明,即使減少一到兩個小時的睡眠也會產(chǎn)生可測量的認知障礙、激素破壞、加速衰老,甚至是基因激活的不利模式,但這些大多數(shù)變化在我們的意識水平是不可見的。只有當影響達到高強度閾值時(例如時差或失眠發(fā)作),我們通常才會注意到它們。In the case of jet lag, most adults are familiar with the combination of fatigue, mental slowing, and increased negative affect that results from traveling across multiple time zon

15、es, as well as the days of recovery often needed to restore normal feelings and function. Jet lag is an example of the circadian disruption that occurs when our sleep-wake cycle becomes misaligned with(不符合,不一致) the 24-hour schedule to which our body is accustomed. And the cognitive, emotional, and p

16、hysical side effects of jet lag are caused by a complex collection of hormones whose careful regulation has gone awry(出錯).譯文:大多數(shù)成年人并對此非常熟悉,他們在經(jīng)歷時差時,也會同時遭受疲勞、思維緩慢和因穿越多個時區(qū)而增加的負面影響,以及需要數(shù)天恢復正常感覺和功能通常。時差是晝夜節(jié)律紊亂的一個例子,當我們的睡眠-覺醒周期與我們身體習慣的 24 小時時間表不一致時,就會發(fā)生這種情況。時差帶來的認知、情緒和身體的副作用是由復雜的激素集結(jié)引起的,這些激素的仔細調(diào)節(jié)出錯了。Alth

17、ough jet lag and the painful symptoms(癥狀) of circadian dysfunction that result from multiple time zone changes are rare events for most Americans, tens of millions unintentionally(無意) induce(引誘) an only slightly less severe case of social jet lag or weekend jet lag on themselves every week. As shown

18、 in the table below, the typical person in the U.S. follows a markedly different(顯著不同) sleep schedule from Monday to Friday than from Friday to Sunday. In many cases, this change in the sleep-wake cycle is as much as several hours.譯文:盡管時差和由于多個時區(qū)變化而導致的晝夜節(jié)律失調(diào)的痛苦癥狀對大多數(shù)美國人來說是罕見的事件,但數(shù)以千萬計的人無意中在自己身上誘發(fā)了稍微不

19、那么嚴重的“社交時差”或“周末時差”。尋常美國人周一至周五的睡眠時間表與周五至周日的睡眠時間表明顯不同。 在許多情況下,睡眠-覺醒周期的這種變化長達幾個小時。Following a week of regular school or work hours, for example, a person may take advantage of their obligation-free(無責任/義務的) Saturday to both stay up later on Friday night and sleep in on Saturday morning. A similar patte

20、rn may be followed on Saturday night and Sunday morning.譯文:例如,在正常上學或工作一周后,一個人可能會利用他們無任務的周六,從而在周五晚上熬夜和周六早上睡覺。周六晚上和周日早上可能會遵循類似的模式。In this mere 48 hours, the sleep-wake alteration(change改變) markedly(顯著地) shifts the persons internal clock and hormone cycles. For example, cortisol(皮質(zhì)醇) (our primary stres

21、s hormone) levels that typically rise one to two hours before the person rises for school or work (early a.m. cortisol helps us wake up in the morning but typically declines after this cyclic peak) shift to occur a couple of hours later due to their later waking time. Similarly, melatonin(褪黑素) level

22、snormally peaking in the evening hours before the person is retiring before their school/workdaynow start later across the weekend to align with(使一致) their later bedtime.譯文:在這短短的 48 小時內(nèi),睡眠-覺醒變化顯著改變了人的內(nèi)部時鐘和激素周期。 例如,皮質(zhì)醇(我們的主要壓力荷爾蒙)水平通常會在人們起床上學或工作前一到兩個小時上升(清晨皮質(zhì)醇有助于我們早上起床,但通常在這個循環(huán)高峰之后下降)轉(zhuǎn)變?yōu)橐粚Ψ驄D 幾個小時后,因為

23、他們醒的時間較晚。 同樣,褪黑激素水平通常在人們上學/工作日之前退休前的晚上幾個小時達到峰值現(xiàn)在在周末晚些時候開始,以與他們后來的就寢時間保持一致。And many other hormones partly regulated by circadian mechanisms such as estrogen, testosterone, growth hormone, thyroid hormone, insulin, and other appetite hormones all scramble(攀爬,爭奪) to catch up. These hormone cycles have

24、profound effects not only on our feelings of well-being but even on the function of our internal organs. Therefore, when were out of alignment with our natural sleep schedules, we become vulnerable to a host of negative physical and psychological consequences.譯文:許多其他部分受晝夜節(jié)律機制調(diào)節(jié)的激素,如雌激素、睪酮、生長激素、甲狀腺激素

25、、胰島素和其他食欲激素都爭先恐后地迎頭趕上。這些荷爾蒙周期不僅對我們的幸福感,甚至對我們內(nèi)臟的功能都有深遠的影響。因此,當我們不符合我們的自然睡眠時間表時,我們就會容易受到一系列負面身心后果的影響。Then comes Monday. Following 48 hours of a late-shifted sleep-wake cycle, our cortisol levels are now peaking during our commute to work and across the morning instead of before waking up. Increased st

26、ress and negative affect are the subjective results.譯文:接著到了星期一。 在經(jīng)過 48 小時的晚班制似的睡眠-覺醒周期之后,我們的皮質(zhì)醇水平現(xiàn)在在我們通勤上班和整個早上而不是醒來之前達到峰值。增加的壓力和負面影響是主觀結(jié)果。The delayed(推遲的) melatonin release in the evenings caused by the weekend means it will be harder to fall asleep Monday night. Waking up much earlier on Monday th

27、an on Saturday and Sunday has probably also induced(引誘) insulin and leptin(瘦素) resistance, affecting mood, cognitive function, appetite, and blood glucose(葡萄糖) control (sure enough, blood glucose tends to be worse on Mondays). The effects of this hormone dysregulation(失調(diào)) are so strong as to even re

28、duce the ability of our hearts to respond to stress, increasing our risk of cardiovascular (心血管的)events such as heart attacks.譯文:周末引起的晚上褪黑激素釋放延遲,這意味著周一晚上更難入睡。 周一比周六日起得更早很可能還誘發(fā)了胰島素和瘦素抵抗,影響情緒、認知功能、食欲和血糖控制(果然,周一血糖往往更糟)。這種激素失調(diào)的影響如此強烈,甚至會降低我們心臟對壓力的反應能力,增加我們患心臟病等心血管事件的風險。What Can Be Done to Make Mondays B

29、etter?可以做些什么來讓星期一變得更好?The most effective and practical solution to our culture of Monday maladies is to minimize changes in our sleep-wake cycle between weekdays and weekends. If the physical and psychological harms associated with Mondays are the result of hormone disruptions caused by weekend chan

30、ges in our circadian cycle, the natural remedy is to reduce the degree of these circadian changes.譯文:對我們的周一痼疾文化最有效和實用的解決方案是盡量減少工作日和周末之間睡眠-覺醒周期的變化。 如果與星期一相關的身體和心理傷害是由于周末晝夜節(jié)律變化引起的激素紊亂的結(jié)果,那么自然的補救措施就是減少這些晝夜節(jié)律變化的程度。This solution is firmly grounded in science. For example, studies show that the degree of impairment in heart rate variability caused by social/weekend jet lag is directly related to the si

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