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How to Get a Good Night’s Sleep 如何一夜好眠(上)
空中英語教室 20250609
(使用CapCut 自動字幕功能)
只要修正英文文法，保留原文，同時將簡體中文修改為繁體中文
Hello everyone,
My name is Garrett,
and today is a great day to learn something new — it certainly is!
So let’s do that together.
My name is Anne Marie, and this is Studio Classroom, friends.
Thank you for joining us as we go into our lesson today.
Let’s start off with a question.
Today we’re asking:
How do you feel when you wake up in the morning?
Anne Marie, how do you feel?
How do I feel when I wake up in the morning? Well,
it really depends on how I’ve slept the night before.
I’m generally a morning person, and I enjoy mornings.
But if I don’t sleep very well,
I certainly do not like to get out of bed.
Right, I think I agree.
I’m often able to get a lot done early in the morning,
but I don’t love to talk to people.
Definitely, I understand.
But how about you, friends?
How do you feel when you wake up in the morning?
If you’re not feeling very rested,
it might mean that you need to get better sleep.
And that’s what we’re going to be talking about in our lesson today —
How to Get a Good Night’s Sleep.
Let’s get right into it!
How to Get a Good Night’s Sleep
Don’t be tired all day long.
Do you toss and turn half the night and wake up feeling exhausted?
If so, you are part of the 51% of people globally
who say that they are not satisfied with their quality of sleep.
Lack of sleep can cause problems
such as stroke, heart disease, and obesity.
Feeling sleepy during the day,
having difficulty falling asleep,
and experiencing sleep interruptions suggest
you might need to change your ways.
Hello, I’m Jack。今天的用法特別來看動詞「suggest」的用法。
「Suggest」有「暗示」或「意味著」的意思，可以用來指某一現象的出現可能預示著另一件事情的發生，與「imply」或「indicate」的意思很接近。
「Suggest」後面接 that 名詞子句，引出這件可能會發生的事情，但是 that 在句中可以省略喔。
而子句可以使用助動詞 might 來表示該事情可能會發生。
來看一個例句：
The pessimistic market trends suggest we might face a recession next year.
悲觀的市場趨勢顯示我們明年可能會面臨經濟衰退。
Alright, friends, today we’re talking all about sleep.
Now, this takes up a lot of our lives, and it can impact the rest of our lives.
Today we’ll talk about how to get better sleep.
That’s right.
And we start off here in our article by reading:
Don’t be tired all day long.
We have a really great phrase to talk about first:
“All day long.”
“All day long” means throughout the entire day.
Here’s an example of how you could use “all day long” in a sentence:
She could listen to music all day long.
Right.
Often we use this phrase to exaggerate —
we’re not actually talking about something that you’re doing for 24 hours.
Definitely.
But we read on here, friends:
Do you toss and turn half the night and wake up feeling exhausted?
This definitely happens to me sometimes.
This phrase “toss and turn” means to move around in a restless way while you’re trying to sleep.
The idea is that you’re turning over on your side,
maybe trying different positions
just to try to get your body to relax and fall asleep.
You might say:
I tossed and turned all night. I didn’t get a good night’s sleep, and now I’m really tired.
If you are someone who tosses and turns, you are not alone.
You are part of the 51% of people globally who say that they are not satisfied with their quality of sleep.
So it sounds like there’s been some type of research done on how well people sleep, right?
I’m sure there’s a lot of research done on this,
because it’s such an important part of our health and our lives.
Well, this study or research was done on people globally.
That word “globally” means people all around the globe — or the world.
Exactly.
Here’s an example of how you can use “globally” in a sentence:
The company sells products globally.
Now we see here that there’s a lot of people —
in fact, 51% — who aren’t satisfied with the sleep they’re already getting.
Right.
And lack of sleep can cause problems —
problems such as stroke, heart disease, and obesity.
You might not think of those things when you think of bad sleep, but they can happen.
Lack of sleep causes so many different problems.
Now, one of the problems we’ve mentioned here in our article is stroke.
This is a sudden loss of brain function,
often because parts of your brain are not getting enough oxygen or blood flow.
Here’s an example:
A healthy lifestyle can lower the risk of stroke.
Here are a few other problems that might happen if you don’t get enough sleep:
Feeling sleepy during the day,
having difficulty falling asleep,
and experiencing sleep interruptions
suggest you might need to change your ways.
So what our article is saying here, friends, is
that if you are experiencing some of these problems,
it’s a sign that you need to do something about it, right?
Well, let’s interrupt going through our article
to describe this word “interruption.”
An interruption is something that stops something else.
If someone stops you from finishing your story,
they are making an interruption.
Exactly. For example:
Frequent interruptions make studying difficult.
I’m sure you know this already, friends.
If you are studying and trying to learn something new
and something happens to interrupt you,
it’s hard to go back to what you were already doing.
It’s the same with sleep.
If your sleep is interrupted,
it might be hard to fall asleep again
or continue getting good-quality sleep.
There are a lot of reasons
you might have a sleep interruption —
from someone waking you up
to a change in temperature or other things.
Well, we will continue in just a moment.
Let’s now go to our reading:
How to Get a Good Night’s Sleep
Consider some tips that may help you sleep comfortably throughout the night.
Beginning with a sleep schedule:
Work toward going to bed and getting up at the same time every day, including weekends,
until it becomes a habit.
If you’re still awake twenty minutes after bedtime,
you could leave your bedroom and listen to calming music or read.
When you feel tired, go back to bed.
我們來看 "comfortably" 這個副詞，意思是「舒服地」。
來看例句：
Tina settled comfortably into her favorite chair with a novel and a cup of hot chocolate.
Tina 舒服地坐在她最喜歡的椅子上，捧著一本小說和一杯熱巧克力。
如果把 comfortably 結尾的 -y 改成 -e，就會變成形容詞 comfortable，意思是「舒服的」。
例如：
Come in, make yourselves comfortable, and get ready for a wonderful story time with our librarian, Miss Lee.
請進，不要拘束，準備好與我們的圖書管理員李小姐一起度過一段精彩的故事時光吧。
Comfortable 的反義詞是 uncomfortable，意思是「不舒服的」、「不自在的」。
譬如：
Uncomfortable talking about this at work. Can we discuss it when I get home?
在工作時間談這件事情讓我很不自在，可以等我回家再討論嗎？
Well, earlier we heard that sleep interruptions
can hurt your ability to get a good night’s sleep.
What are some ways that we can make that better?
That’s what we’re talking about now.
That’s right.
We’re going to have some tips now in our article to show us
how we can improve our sleep.
We read:
Consider some tips that may help you sleep comfortably throughout the night.
Now here we see this word comfortably,
and Jack already taught us that in the language lab.
So we read on here:
Beginning with a sleep schedule.
Do you have a sleep schedule, Garrett?
Um, I guess somewhat.
I don’t think of it that way.
A sleep schedule might be set times when you go to sleep and wake up.
I always wake up at the same time on days when I have work,
but I don’t always go to bed at the same time.
I see.
I think I’m a little the opposite.
I try to go to bed at the same time almost every night,
but when I wake up in the morning depends on how well I’ve slept the night before.
Sure, yeah.
I think it’s the same time every day for me because I set an alarm.
Makes sense.
Well, you can get a sleep schedule, and that will help you with your sleep.
We also read:
Work toward going to bed and getting up at the same time every day, including weekends.
Oh, that’s difficult,
because oftentimes we like to sleep in on the weekends or stay up extra late.
But we see something we need to talk about here in this sentence,
and that’s the idea of working toward something.
This means that you’re making progress toward a goal.
Yeah, you might say:
I am working toward getting my dream job. I’m dressing for success and learning new skills.
This is interesting because it’s not just hoping that you’re going to get better sleep —
it’s actually making a plan to achieve the goal of better sleep.
You’re actually making changes.
Well, in that same sentence,
we also read about getting up.
Here, we’re not just talking about sitting or standing up —
we’re talking about waking up and getting out of bed.
For example:
Getting up early helps with productivity.
I definitely agree with that statement.
I get a lot done in the mornings — just like Garrett said he does as well.
So this is what we need to do first.
If we want to improve our sleep quality,
go to bed and get up at the same time every day.
Work toward that until it becomes a habit,
or something you do every single day.
If you’re still awake twenty minutes after bedtime,
you could leave your bedroom and listen to calming music or read.
Okay, calming music — let’s talk about what that word calming means.
This means to make something more relaxed or peaceful.
Right. Here’s an example:
The music has a calming effect.
That’s true for a lot of calm music.
Some other music isn’t quite so calming.
That’s true.
Now, you could do all kinds of different things to help you calm down at bedtime.
For me, I like to slowly go through my skincare routine,
maybe read a few chapters in a book that I’m working on,
to get my body to settle down and know that it’s bedtime.
Right. And I know that whenever I’ve gotten a lot of exercise in a day,
my body is extra tired, and it becomes easier to fall asleep.
It’s really interesting in our article, though,
because it has the idea that if you’re already lying down in bed
and you lie there awake for twenty minutes,
you should actually get back out of bed.
I’ve never thought of this before.
Right — you need to actually do something actively
to try to get yourself to fall asleep,
rather than just lying there for hours.
That sometimes happens to me. Definitely.
So it says here:
When you feel tired, go back to bed.
I have heard some studies done on this before
that say if you are awake in bed,
you’re teaching your body that being in bed — it’s okay to be awake there.
But if you are only sleeping in your bed,
then you’re teaching your body that once you’re tired,
you go to bed and then you fall asleep.
Just like we read earlier — it’s about building habits.
So you need to work toward having those good habits until they stick.
Exactly.
Alright, we have more tips to talk about in just a moment, friends,
but first it’s time for us to go to today’s Info Cloud.
Hello friends, welcome to Info Cloud!
Hi Rex, you look well rested today.
Thanks, Garrett.
I managed to catch forty winks during lunch yesterday, and it made all the difference.
Catch forty winks — what a great phrase!
Let’s explain that today.
Sure. Catch forty winks is an old idiom that means to take a short nap.
It’s not about literally blinking our eyes forty times while we sleep, right?
It’s just a creative way to describe sneaking in some quick rest.
Do you know where the phrase comes from?
I’ve heard it dates back to the nineteenth century.
At the time, winks referred to brief moments of sleep —
but it’s less clear where the forty comes from.
Importantly, since the phrase describes a quick nap,
it often describes people sleeping in places other than a bed —
like on a sofa or at a desk.
And on that note, Garrett, I think I’ll take a quick nap myself.
Just don’t fall asleep on set, Rex!
Thanks for joining us, everyone.
Until next time — stay curious!
catch forty winks 打個盹 當你很累、想要小睡片刻，你可以用今天的用語 catch forty winks 來表達。
Wink 是「眨眼睛」的意思，在以前的年代，wink 還有「睡眠」的含義。
Catch forty winks 字面上是「眨 40 下眼睛」，但在今天可以用來形容「打個盹」。
例如：
I managed to catch forty winks during lunch today.
今天中午的午餐時間，我小睡了片刻。
當你下次工作感到疲累的時候，
可以試著找時間 catch forty winks 休息一下。這對於恢復精力有很大的幫助。
這就是今天的 Info Cloud，下次雲端見！
How to Get a Good Night’s Sleep Turn off all electronic devices an hour before bedtime.
This will give you time to wind down from the stimulation before bed.
Also, saving your bed for sleep — and not for texts, phone calls, and emails —
signals your brain it’s time to doze off.
接下來看 signal 這個字。它可以當作動詞和名詞。
當動詞時，意思是「示意」或「表示」。來看例句：
Liz signaled to her husband that his hair was sticking up, but he remained unaware of how funny he looked during his serious lecture.
Liz 向她丈夫示意他的頭髮翹起來了，但他始終沒意識到自己在嚴肅的演講中看起來多麼滑稽。
Signal 當名詞時的意思是「信號」。例如：
All children should be taught to wait for the green light, which is a signal that they can safely cross the street.
所有兒童都應該被教導等待綠燈，綠燈是他們可以安全過馬路的信號。
或者：
The area where he was hiking had a weak cell signal, so Justin’s parents were worried that he wouldn’t be able to call for help if something bad happened.
Justin 徒步旅行的地區手機信號很弱，所以他的父母擔心一旦發生意外，他無法打電話求助。
When you’re getting ready for bed,
you climb into bed — what do you want to do first?
Well, for many people, that is pick up their phone.
I definitely am guilty of doing this sometimes, friends.
I want to check my messages one more time
or see what my friends have posted on social media before I go to bed.
But that’s not the right thing to do.
Alright, we read in our article:
Turn off all electronic devices an hour before bedtime.
I think this is the one that me — and probably most of you — have the hardest time with.
For sure. We read on:
This will give you time to wind down.
Let’s talk about this idea of winding down.
Sure — to wind down means to slowly relax or end an activity.
It’s a process — it’s not something that happens right away.
I like to wind down before bed, and that is very true.
I like to spend the last hour or hour and a half of my day
doing all the things I need to do to be ready to go to sleep at bedtime.
Right. I think it’s hard to put down your phone as you’re getting into bed,
because maybe you’ve had a really busy day
and you just want to look at all the things you might have missed
from the internet or social media.
Right — but unfortunately, we need to wind down before we go to sleep.
We read the rest of this sentence:
We need to have time to wind down from the stimulation before bed.
Now, let’s talk about that word stimulation.
Stimulation refers to things that excite you
and activate your mind or your body.
Too much screen time can cause too much stimulation.
It makes your mind think about things that maybe you weren’t already thinking about —
or sometimes it could cause anxiety
because of something you saw in the news or a message you got from somebody.
And you want your brain to wind down
and not be processing quite so much information
so you can fall asleep well.
We also read:
Saving your bed for sleep — and not for texts, phone calls, and emails —
signals your brain it’s time to doze off.
Doze off — this is a great term for us to know, friends.
This means to fall asleep suddenly.
Here’s an example:
He dozed off during the lecture.
Hopefully you’re not doing that in class!
It’s happened to me before — I will admit.
If I’m feeling really tired and I didn’t get a lot of good sleep the night before,
I might doze off during a lecture.
Well, in this section, it sounds a lot like what you were saying earlier.
You want to train your mind that getting into bed means going to sleep —
not checking texts and other things.
It all comes down to habits, friends.
If you want to successfully get a good night’s sleep,
you need to work on your habits.
What do you do before bed?
What do you do when you’re in your bed?
Exactly.
Alright friends, it is time now to go and watch our Fun Fact!
Hum... hello, fact friends!
I am Detective Ernest Finder, and I have a fun sleep fact for you today:
Did you know that the Guinness Book of World Records
does not accept new records for going without sleep?
It’s true — but why?
Well, it is very dangerous to be sleep-deprived.
But the record is eleven days with no sleep!
That’s a lot.
Time for bed.
That’s today’s fun fact!
Well, it would be great if we always got great sleep —
but that is not reality.
Anne Marie, what usually keeps you from getting a good night’s sleep?
Oh, good question.
Well, I am a mom of three kids, and my kids are still young,
so they don’t always sleep through the entire night.
So I would say that, unfortunately, it’s because of my kids
that I don’t always sleep through the night.
But I know that it’s just a stage,
and eventually they will get older
and they themselves will start getting a better night’s sleep.
Right. Makes so much sense.
For me, I think when I’m worrying about a lot of things,
it’s hard to doze off.
I just keep thinking about those things over and over again.
Also, sometimes temperature can keep me from getting a good night’s sleep.
I’m the same way — I like the room to be very, very cold so that I can sleep well.
I totally agree with that.
Oh friends, what keeps you from getting a good night’s sleep?
Hopefully, you can talk about this
and maybe use some of those tips that we talked about.
We have more tips coming up tomorrow,
so make sure that you come back and join us for that.
Well, that’s all the time we have for today.
My name is Anne Marie.
And my name is Garrett.
We’ll see you again next time — right here on Studio Classroom.
How to Get a Good Night’s Sleep 如何一夜好眠(下) 空中英語教室 20250610
(使用CapCut 自動字幕功能)
只要修正英文文法，保留原文，同時將簡體中文修改為繁體中文
hello everyone
my name is Garrett, and today
is a good day to learn something new.
So let’s do that together. My name is Anne Marie,
and this is Studio Classroom, friends.
We are continuing our lesson
all about getting a good night’s sleep.
Did you use any of our tips from yesterday’s lesson?
I tried. We talked yesterday
about how you need to start your bedtime
routine early
and do it the same way
every night to make sure that your body knows that it’s
time to go to sleep.
Get a sleep schedule
and turn off all those electronic devices at least an hour
before bedtime.
That’s hard. Maybe you can work toward that goal.
That’s a good plan. Sometimes habits take a while to build.
We do have more tips for you in our lesson
today, friends,
so let’s get right into our first reading for the day.
How to Get a Good Night’s Sleep
Keeping your bedroom cool,
dark, and quiet can help you fall asleep more easily. Over 50
percent of the world’s population
lives in brightly lit cities,
which interrupts people’s sleep.
So think about using blackout shades to darken your bedroom.
Hi, I’m Jack。今天的 Usage Tip 是：
asleep 與 sleep 的比較。
形容詞 asleep 表示「睡著的」，而常用於 fall asleep 是指進入睡眠狀態的那一刻。
但是 asleep 只能放在修飾對象的後面，譬如：The child fell asleep.
sleepy 也是形容詞，但意思是「想睡的」，也就是說還沒有真的睡著。
sleepy 可以放在修飾對象的前面，譬如：a sleepy child。
如果是放在修飾對象的後面，就可以搭配動詞 feel。
我們來看個例句：
The commuter felt sleepy after work and fell asleep as soon as she got home.
這位通勤族下班後覺得很睏，一回到家就睡著了。
We know that our habits can impact how well
we are sleeping, but did you know that where you live
could also have a big effect?
That’s what we’re going to talk about in this next section.
Friends, let’s get right into it.
Keeping your bedroom cool,
dark, and quiet can help you fall asleep more easily.
We saw that term fall asleep in our language lab.
Let’s keep reading.
Over 50 percent of the world’s population lives in brightly lit cities. What does this word lit mean, Garrett?
Well, it is the past tense of another verb—
the verb to light something.
So that means something is illuminated or it has
lights or a lot of light.
But it can also mean something in slang as well.
If something is lit,
it means that it is exciting. For example,
you might have heard the sentence,
“The party was lit last night.”
Yeah,
that’s a very new kind of slang.
I think the young people are using it. Possibly.
I don’t know if I’ve ever said that before myself.
Right, well,
this is true.
Many, many people around the world live in big cities more
and more, and those cities have a lot of lights
that can affect getting
into bed and falling asleep.
Exactly,
because a dark environment is better for getting good
quality sleep.
And we see here that brightly lit cities—
this interrupts people’s sleep. Now,
we did talk about this idea of an interruption yesterday,
so let’s review it right now.
So interrupt is the verb form of that word interruption.
It’s to stop or put a break
into an activity. For example,
He interrupts people
while they talk.
This is a very common way we use this word.
All right, I don’t want to be friends with him, whoever
that is.
Well,
this is true that light can interrupt your sleep.
And we read: so think about using blackout shades
to darken your room.
I have heard this tip before. I have as well. In fact,
I have blackout shades in my home.
We live in an area
that is near a market, and so people get up very, very early
to start selling fruits and vegetables.
So a lot of times at 4 a.m. or 5 a.m.,
we can start to hear noise and see
light. And blackout shades not only black out light,
but they also help to block out some of that sound.
Now what is a blackout shade?
This is just a type of curtain,
and it blocks all the light from the outside. Right.
You might say:
“Blackout shades help me sleep better
by keeping my room dark.”
I don’t have blackout shades in my house,
but our curtains are quite dark and keep
most of the light out.
That helps a lot. I do know that some people
can’t sleep if it’s totally dark.
They might need something like
a nightlight or a bedside lamp left on
so that they can see
if they wake up in the middle of the night.
Now a nightlight, friends, is a little light
that’s usually plugged into the wall.
It’s very small,
and it just illuminates a small part of the room. Right.
So figure out what works for you
so that you can get right into sleep,
especially if you live in a big city with lots of light.
Well,
it’s time to keep reading. Let’s go do that now.
How to Get a Good Night’s Sleep
Promote better sleep by engaging in daily physical activity.
Dr. Dan Gartenberg,
an adjunct professor in biobehavioral health at Penn State,
suggests variety in everyday activities,
including exercise patterns.
If you’re riding your bike
and follow the same route again and again,
maybe go a different route.
When we learn and expose ourselves to more information,
there’s actually an effect where you get more deep sleep.
我們先來看 exposed 這個動詞，意思是使接觸到或使暴露於。來看例句：
Emma and Jeff didn’t want to expose their children to images that were not appropriate for their age, so they avoided certain movies.
艾瑪和 Jeff 不想讓孩子們接觸到不適合他們年齡的影像，因此避開了某些電影。
或是：
You should expose your face to the sun for at least a brief time each day, because it will lift your mood.
你每天應該至少讓臉曬曬太陽，因為陽光會讓人心情開朗。
Expose 的名詞是 exposure，意思是「接觸」。
譬如：
Is this your first exposure to the Chinese language, or did you study it before coming to Taipei?
這是你第一次接觸中文，還是來台北之前學習過中文呢？
So what else can you do to help you fall asleep at night?
Well, there’s plenty you can do during the day as well.
That’s right. We see here: promote better sleep by engaging in daily physical activity.
Let’s talk about the idea of engaging in something.
This means that you are taking part in a particular activity.
Right. You might hear about someone
engaging in sports or engaging in crafts.
You could also engage in conversation with someone.
It means that you are
taking part in having a conversation with them.
All right. So engage in daily physical activity—
we heard this from Dr. Dan Gartenberg,
an adjunct professor in biobehavioral health at Penn State.
Okay, there are a lot of big words in that sentence,
so let’s break it down right now, friends.
An adjunct professor is a part-time college teacher.
Right. You might hear:
She works as an adjunct professor in history.
Now, does this mean they have a part-time job at the college
and then work at the grocery store in the evening?
Well, not necessarily.
That’s right.
It probably just means that they don’t teach a full
class load at that university.
But we also see something else very interesting here, friends—
that word biobehavioral.
Can you explain that to us, Garrett?
Sure.
This is a particular field of study.
It relates to biology, or the study of life,
and behavior.
Here’s an example of how you could use biobehavioral in a sentence:
Scientists study biobehavioral health.
Now, we see here that this doctor
is suggesting variety in everyday activities.
Now, variety just means it’s a mix of different things. Right.
We could use that word in so many different ways.
You might go to a restaurant
that has a variety of dishes—
they’re not just making one kind of thing.
Now, what he is suggesting here is that you add variety
into your physical activities—
maybe not do the same type of exercise every single day,
or maybe just make sure that you’re more active in general.
Right. And we heard from that doctor:
If you’re riding your bike and follow the same route again and again, maybe do a different route.
So you’re still riding a bike,
but you’re changing things up.
Now, why do we do this?
Let’s see what he has to say about it.
When we learn and expose ourselves to more information,
there’s actually an effect where you get more deep sleep.
This is really interesting,
because I have noticed this in my young children as well.
When they go through some type of growing milestone,
or they get taller, or they learn something new,
oftentimes they sleep a lot better at night.
Our brains were designed to do this—
when you put more information into it,
it tells your body you need to rest and recover from
learning that new thing.
Right, and that’s why it’s so important to get
good sleep as a student.
It helps you process that new information
that you’re learning,
and it helps with memory too.
This is so interesting to me,
because although you might spend a lot of time in class and work really hard,
if you don’t sleep well
after you’ve learned that information,
you might not recall it the next day.
Exactly.
Sleep is important for so many different reasons,
and we’re learning some great new ways to do that.
Even if you’re doing the same activity like riding a bike,
just change things up a little bit.
That’s right.
All right, friends,
we have a few more tips to talk about in just a moment,
but first it’s time for us to go to today’s Info Cloud.
Hello and welcome to Info Cloud.
Hey Garrett,
do you ever have trouble sleeping?
Oh,
sometimes I do, Racks—especially if I have a lot on my mind.
But on days that I get a lot of exercise,
I’m usually out like a light.
Do you mean you turn off the lights when you’re going to sleep?
Well, yes I do, but
that’s not what being out like a light means.
Being out like a light
is another way of saying someone falls asleep easily or quickly.
Oh, I see.
When you flip the light switch off to turn out the lights,
it becomes dark immediately.
That’s right. So if someone is out like a light,
it means they have fallen asleep right away.
Are there any other interesting ways to describe
someone who sleeps?
Well, sure.
If you are sleeping very deeply
and are not moving at all,
we could say you are sleeping like a log.
Oh, I see.
A log is a piece of wood cut from a tree.
Once it falls to the ground, it doesn’t move anymore.
Exactly.
So the expression compares your body to that log—
you are sleeping without moving.
Last night I was out like a light and I slept like a log,
or in other words,
I fell asleep quickly and didn’t move all night.
out like a light 很快就睡著 sleeping like a log 睡得很沉
當我們很累的時候，在床上可能很快就睡著了。
你可以用今天分享的用語 out like a light 來形容。
Out like a light 字面上的意思是「像燈光一樣熄滅」，意思就是你的身體太累了、沒電了，一躺在床上就馬上昏睡。
I was out like a light after I went home from the gym.
我從健身房回家之後很快就睡著了。
另外一個類似的用語是 sleeping like a log，像樹木一樣沉睡。
樹木被砍下來之後，通常就不會再動了，因此 sleeping like a log 就代表「睡得很沉」。
這就是今天的 Focal，我們下次雲端見！
How to Get a Good Night’s Sleep Avoid large meals too close to bedtime,
and try not to drink caffeine within
eight hours of going to bed.
If you need a nap,
do it early in the day and keep it short. That way,
you won’t affect your nightly sleep.
Worried about something?
Write it down and set it aside for tomorrow.
Follow this
with some deep breathing exercises to help you relax.
Changing your sleep environment and patterns
may help you get the sleep you need.
接下來看 breathing 這個名詞，意思是「呼吸」。
來看例句：
Samantha stood at the doorway to her children’s bedroom, listening to the sound of their breathing, happy that they were fast asleep.
Samantha 站在孩子們臥室的門口，聽著他們的呼吸聲，很高興他們很快就睡著了。
Breathing 的動詞是 breathe，
比如：
I’m learning to swim, and my instructor keeps telling me that the key is knowing how to breathe properly.
我正在學習游泳，教練一直告訴我，關鍵是學會如何正確地呼吸。
如果去掉 breathe 字尾的 e，就變成另一個名詞 breath，注意喔，它的發音是 breath，意思是「吸一口氣」。
譬如：
Knowing his girlfriend was nervous about meeting them, Jake told Amy to take a slow,
deep breath before walking into his parents’ house.
Jake 知道女友 Amy見到他的父母時會很緊張，就告訴她在進門前慢慢地深呼吸。
Friends, we’re almost done
giving you our tips on how to get a good night’s sleep.
Last, let’s talk about what things you should be putting
into your body. This is really important as well.
Friends, we read here:
Avoid large meals too close to bedtime.
All right,
I’m not sure if this includes midnight snacks, Garrett,
but I like to have a snack right before bedtime.
I didn’t realize
it could actually affect my sleeping patterns.
Well, this says avoid large meals.
I have noticed in my own life—
this is not a scientific opinion—
that having a little bit of food before bed,
especially something like bread,
can actually help me fall asleep.
It’s not good to go to sleep really hungry.
This is true as well,
so there’s probably some balance there.
But one thing you definitely shouldn’t put
into your body before bedtime is caffeine.
We read:
Try not to drink caffeine within eight hours of going to bed.
Caffeine is a substance that keeps you awake.
You can find it in things like tea and coffee,
and also chocolate as well.
That’s true. A lot of people don’t know
that many sodas also have caffeine in them.
So we shouldn’t be drinking or eating these things
eight hours before bedtime, right?
Even if you have caffeine in the morning,
it still will affect your sleep that night in some ways.
So make sure you have it early in the day
if you’re going to have caffeine.
Speaking of early in the day,
our next tip has to do with that as well.
If you need a nap,
do it early in the day and keep it short.
I wonder how short we are talking here.
All right,
so a nap is sleeping for a short amount of time during the day.
I don’t really take naps—
my body just doesn’t want to fall asleep during the day.
Yeah, I do like to take naps,
but I often don’t have time to do it, and I have noticed
that it really does affect my sleep that night.
So for me,
it’s better to get all my sleep at one time during the night.
Right—save it for the evening.
Well, that way you won’t affect your nightly sleep.
We also read:
Are you worried about something?
Write it down and set it aside for tomorrow.
Okay, to set something aside—
this means to put something away to be done at a later time,
or to just set it to the side and not think about it.
Here’s an example:
She set the book aside to focus on work.
Okay, so here we’re basically
talking about anxiety, friends.
If you are worried about something,
you might have a lot of anxiety built up—
a lot of stress because you’re thinking about
all you need to do tomorrow,
or because there’s a specific problem you need to solve.
Nighttime, lying in bed,
is not the time to think about these things, right?
So write down what you’re worried about
and stop thinking about it, if you can.
Sounds easier said than done.
I know for me, this is something I struggle with a lot.
But here’s a tip, friends:
Follow this with some deep breathing exercises to help you relax.
If something is deep,
it means that it is far below the surface,
or it could mean that something is really intense.
Right—like:
He took a deep breath before speaking.
So he breathed a lot of air in,
so it went deep into his body.
Okay. We also see this word exercises here, friends.
And of course,
we’re talking about physical or mental activities,
and this is to help your mind or your body improve.
Right. We’re not talking about exercise
like going for a run outside.
You might do stretching exercises
to help with both your body and your mind.
That’s right. All right—
so deep breathing exercises,
setting aside your worries for later.
We have one more sentence to read here, friends:
Changing your sleep environment and patterns
may help you get the sleep you need.
You can’t just change your habits—
you also need to change
the environment that you’re sleeping in.
So if you’re not getting a good night’s sleep,
don’t just hope it will get better without changing anything.
Think about these tips that we’ve talked about
and see if you can work toward a better night’s sleep.
We have a little bit more to talk about in just a moment, friends—
but first,
let’s go to today’s Fun Fact.
Hello, Fact Friends!
I am Detective Ernest Finder,
and I have a fun fact for you today!
Did you know that breakfast in bed
is just what it sounds like?
You eat breakfast while in your bed—breakfast in bed!
But the world record for most people served breakfast in bed at once
is 418 people in China.
That’s a lot of breakfast—
and that’s today’s Fun Fact!
All right, friends,
we had so many great tips in our lesson here—
ways that we can get better sleep.
Anne Marie, is there something that you are not already doing
but could be doing to get better sleep?
Well, I do think I could get better about
not looking at my phone right before bedtime.
I have gotten better with this in the last few years,
but sometimes I do enjoy watching TV right before
I go to bed—
and that is also looking at a screen.
So I can imagine it’s doing the same thing
that my phone would be doing.
Right. Well,
I liked what we talked about—
I believe it was in yesterday’s lesson—
if you’re lying down and still can’t sleep,
maybe get up, do something relaxing, and then try again.
I have tried this before. Sometimes,
if I’m lying in bed and I can’t sleep,
I will get up, go to the living room and do some stretching,
do some yoga, and then after I’m done relaxing my body,
it’s a lot easier to go back, lie down in bed, and fall asleep.
Right. Those are some good ideas.
So friends, think about this—
what are you not already doing now
that you could be doing to get that better night’s sleep?
It will help both your body and your mind.
That’s right.
We hope you can get some better sleep, friends.
Well, that’s all the time we have for today.
My name is Anne Marie.
And my name is Garrett.
We’ll see you again next time—
right here on Studio Classroom.
Goodbye!
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