如何从通宵熬夜中恢复 | 口语小本本spoken.cc

[00:00.00]The science of us sleep Institute 
[00:02.17]presents all-nighter emergency  
[00:04.34]So you couldn't sleep last night, 
[00:06.54]you'd like nothing more 
[00:07.66]than to go back to bed, 
[00:08.70]but you've got a long day of work 
[00:10.33]staring you in the face.
[00:11.27]Don't worry science can help, 
[00:13.18]first don't hit the snooze button, 
[00:15.11]scientists say those 
[00:16.47]extra tiny minutes of sleep 
[00:17.82]don't actually make you more rested.
[00:19.87]Next make sure you eat breakfast, 
[00:21.65]research suggests eating within 
[00:23.63]an hour of waking up 
[00:25.10]boosts your mood and cognition, 
[00:26.59]and no sugar, it'll give you a crash later.
[00:29.40]Stick to whole grains and protein, 
[00:30.85]if you're a coffee 
[00:31.79]drinker grab a single cup, 
[00:33.55]you don't want to overload 
[00:34.52]on your recommended 
[00:35.34]daily caffeine intake too early.
[00:37.47]Then get outside bright natural light 
[00:40.00]raises your body temperature 
[00:41.46]and amps up your alertness 
[00:42.76]and don't wear sunglasses.
[00:44.62]Scientists say even Sun in your eyes 
[00:47.20]can be helpful, once you're at work 
[00:48.91]do your toughest tasks first 
[00:50.81]because these first few hours 
[00:52.69]are the most alert you're going to be all day.
[00:54.77]Have another cup of coffee soon 
[00:56.45]after you get to the office too, 
[00:58.70]it takes about 30 minutes 
[00:59.47]for caffeine to kick in, so you'll need to 
[01:01.25]ramp up before big meetings start.
[01:03.30]Have a light lunch of grains veggies 
[01:05.51]and lean protein, heavy sugary lunches 
[01:08.17]will Zonk you out later.
[01:09.70]Have another cup of coffee 
[01:10.86]in the early afternoon, 
[01:12.10]which is you're drowsy esteem of day, 
[01:13.74]but do not drink it after 3 p.m.
[01:16.32]Caffeine lasts for about 7 hours 
[01:18.25]in your system, and you don't 
[01:19.79]want to mess up your next night.
[01:21.22]Now you're in the homestretch, 
[01:22.66]do some simple busy work 
[01:24.18]for the rest of the day.
[01:25.35]Research suggests sleep-deprived folks 
[01:27.91]can't focus for more than 
[01:29.10]about 10 minutes at a time, 
[01:30.62]so just power through stuff 
[01:32.19]like replying to email or sorting files.
[01:34.72]And finally, get out of the office 
[01:36.70]a little early if possible, if anyone asks 
[01:39.42]just say sleep scientists told you to.

如何从通宵熬夜中恢复

如何从通宵熬夜中恢复 How To Recover From an All-Nighter

昨晚没睡好，你还得工作一天？别担心，我们有一些经过科学验证的熬夜后第二天的“生存”小技巧。
Didn't get any sleep last night, and you have to get through a day of work? Don't worry, we've got some scientifically proven tips for day-after survival.

tags: 科普睡眠熬夜

内容

英中
中英
盲听

1

The science of us sleep Institute presents all-nighter emergency.

显示译文▼

以下是我们的睡眠研究所的科学结论，请通宵狂欢者请收藏备用。

2

So you couldn't sleep last night, you'd like nothing more than to go back to bed, but you've got a long day of work staring you in the face.

显示译文▼

比如，你昨晚没睡好，现在你只想回到床上，但你面前有一整天的工作要做。

3

Don't worry science can help, first don't hit the snooze button, scientists say those extra tiny minutes of sleep don't actually make you more rested.

显示译文▼

别担心，科学的方法可以帮你，首先别去按那些个“贪睡键”，科学家说多补那额外的几分钟实际上并不能让你休息得更好。

4

Next make sure you eat breakfast, research suggests eating within an hour of waking up boosts your mood and cognition, and no sugar, it'll give you a crash⁽¹⁾ later.

显示译文▼

接下来一定要吃早餐，研究表明，起床后一小时内吃东西能提升你的情绪和认知能力，不能吃糖，糖接下来会让你崩溃。
⁽¹⁾Sugar crash，美国流行文化中使用的术语，指在摄入大量碳水化合物后一种疲劳感。用来表示疲倦，昏睡，恼怒，宿醉的感觉。

5

Stick to whole grains and protein, if you're a coffee drinker grab a single cup, you don't want to overload on your recommended daily caffeine intake too early.

显示译文▼

坚持全谷物和蛋白质，如果你喝咖啡，只喝一杯，你不想过早地把每日推荐咖啡因剂量给消费掉。

6

Then get outside bright natural light raises your body temperature and amps up⁽²⁾ your alertness and don't wear sunglasses.

显示译文▼

然后走出户外，明亮的自然光会提高你的体温，让你更清醒，不要戴太阳镜。
⁽²⁾amp up，vb (tr、副词) 1. 增加 2. 增加(某物)的力量或力量 3.使兴奋使(人、情绪等)激动、激起或激起，摘自《柯林斯英语词典》第12版2014。

7

Scientists say even Sun in your eyes can be helpful, once you're at work do your toughest tasks first because these first few hours are the most alert you're going to be all day.

显示译文▼

科学家表示，即使是阳光照在眼睛里也会有帮助，一旦你开始工作，就先做最难的任务，因为这几个小时是你一天中最清醒的时候。

8

Have another cup of coffee soon after you get to the office too, it takes about 30 minutes for caffeine to kick in, so you'll need to ramp up before big meetings start.

显示译文▼

到办公室后再喝一杯咖啡，咖啡因大约需要30分钟才能发挥作用，所以你需要在重要会议开始前做好准备。

9

Have a light lunch of grains veggies and lean protein, heavy sugary lunches will Zonk you out later.

显示译文▼

午餐少吃些谷物，蔬菜和瘦肉蛋白质，高糖的午餐会让你稍后精疲力尽。

10

Have another cup of coffee in the early afternoon, which is you're drowsy esteem of day, but do not drink it after 3 p.m.

显示译文▼

在下午早些时候再喝一杯咖啡，那是你一天中昏昏欲睡的时候，但不要在下午3点以后再喝。

11

Caffeine lasts for about 7 hours in your system, and you don't want to mess up your next night.

显示译文▼

咖啡因可以在你体内持续7个小时，你可不想在第二天晚上搞砸了。

12

Now you're in the homestretch, do some simple busy work for the rest of the day.

显示译文▼

现在你已经到了最后阶段，剩下的时间做一些简单的工作吧。

13

Research suggests sleep-deprived folks can't focus for more than about 10 minutes at a time, so just power through stuff like replying to email or sorting files.

显示译文▼

研究表明，睡眠不足的人一次不能集中精力超过10分钟，所以只能忙于回复邮件或整理文件等事情。

14

And finally, get out of the office a little early if possible, if anyone asks just say sleep scientists told you to.

显示译文▼

最后，如果可能的话，早点离开办公室，如果有人问，就说睡眠科学家让你这么做的。

1

以下是我们的睡眠研究所的科学结论，请通宵狂欢者请收藏备用。

显示原文▼

The science of us sleep Institute presents all-nighter emergency.

2

比如，你昨晚没睡好，现在你只想回到床上，但你面前有一整天的工作要做。

显示原文▼

So you couldn't sleep last night, you'd like nothing more than to go back to bed, but you've got a long day of work staring you in the face.

3

别担心，科学的方法可以帮你，首先别去按那些个“贪睡键”，科学家说多补那额外的几分钟实际上并不能让你休息得更好。

显示原文▼

Don't worry science can help, first don't hit the snooze button, scientists say those extra tiny minutes of sleep don't actually make you more rested.

4

接下来一定要吃早餐，研究表明，起床后一小时内吃东西能提升你的情绪和认知能力，不能吃糖，糖接下来会让你崩溃。

显示原文▼

Next make sure you eat breakfast, research suggests eating within an hour of waking up boosts your mood and cognition, and no sugar, it'll give you a crash⁽¹⁾ later.
⁽¹⁾Sugar crash，美国流行文化中使用的术语，指在摄入大量碳水化合物后一种疲劳感。用来表示疲倦，昏睡，恼怒，宿醉的感觉。

5

坚持全谷物和蛋白质，如果你喝咖啡，只喝一杯，你不想过早地把每日推荐咖啡因剂量给消费掉。

显示原文▼

Stick to whole grains and protein, if you're a coffee drinker grab a single cup, you don't want to overload on your recommended daily caffeine intake too early.

6

然后走出户外，明亮的自然光会提高你的体温，让你更清醒，不要戴太阳镜。

显示原文▼

Then get outside bright natural light raises your body temperature and amps up⁽²⁾ your alertness and don't wear sunglasses.
⁽²⁾amp up，vb (tr、副词) 1. 增加 2. 增加(某物)的力量或力量 3.使兴奋使(人、情绪等)激动、激起或激起，摘自《柯林斯英语词典》第12版2014。

7

科学家表示，即使是阳光照在眼睛里也会有帮助，一旦你开始工作，就先做最难的任务，因为这几个小时是你一天中最清醒的时候。

显示原文▼

Scientists say even Sun in your eyes can be helpful, once you're at work do your toughest tasks first because these first few hours are the most alert you're going to be all day.

8

到办公室后再喝一杯咖啡，咖啡因大约需要30分钟才能发挥作用，所以你需要在重要会议开始前做好准备。

显示原文▼

Have another cup of coffee soon after you get to the office too, it takes about 30 minutes for caffeine to kick in, so you'll need to ramp up before big meetings start.

9

午餐少吃些谷物，蔬菜和瘦肉蛋白质，高糖的午餐会让你稍后精疲力尽。

显示原文▼

Have a light lunch of grains veggies and lean protein, heavy sugary lunches will Zonk you out later.

10

在下午早些时候再喝一杯咖啡，那是你一天中昏昏欲睡的时候，但不要在下午3点以后再喝。

显示原文▼

Have another cup of coffee in the early afternoon, which is you're drowsy esteem of day, but do not drink it after 3 p.m.

11

咖啡因可以在你体内持续7个小时，你可不想在第二天晚上搞砸了。

显示原文▼

Caffeine lasts for about 7 hours in your system, and you don't want to mess up your next night.

12

现在你已经到了最后阶段，剩下的时间做一些简单的工作吧。

显示原文▼

Now you're in the homestretch, do some simple busy work for the rest of the day.

13

研究表明，睡眠不足的人一次不能集中精力超过10分钟，所以只能忙于回复邮件或整理文件等事情。

显示原文▼

Research suggests sleep-deprived folks can't focus for more than about 10 minutes at a time, so just power through stuff like replying to email or sorting files.

14

最后，如果可能的话，早点离开办公室，如果有人问，就说睡眠科学家让你这么做的。

显示原文▼

And finally, get out of the office a little early if possible, if anyone asks just say sleep scientists told you to.

1

The science of us sleep Institute presents all-nighter emergency.
2

So you couldn't sleep last night, you'd like nothing more than to go back to bed, but you've got a long day of work staring you in the face.
3

Don't worry science can help, first don't hit the snooze button, scientists say those extra tiny minutes of sleep don't actually make you more rested.
4

Next make sure you eat breakfast, research suggests eating within an hour of waking up boosts your mood and cognition, and no sugar, it'll give you a crash⁽¹⁾ later.
5

Stick to whole grains and protein, if you're a coffee drinker grab a single cup, you don't want to overload on your recommended daily caffeine intake too early.
6

Then get outside bright natural light raises your body temperature and amps up⁽²⁾ your alertness and don't wear sunglasses.
7

Scientists say even Sun in your eyes can be helpful, once you're at work do your toughest tasks first because these first few hours are the most alert you're going to be all day.
8

Have another cup of coffee soon after you get to the office too, it takes about 30 minutes for caffeine to kick in, so you'll need to ramp up before big meetings start.
9

Have a light lunch of grains veggies and lean protein, heavy sugary lunches will Zonk you out later.
10

Have another cup of coffee in the early afternoon, which is you're drowsy esteem of day, but do not drink it after 3 p.m.
11

Caffeine lasts for about 7 hours in your system, and you don't want to mess up your next night.
12

Now you're in the homestretch, do some simple busy work for the rest of the day.
13

Research suggests sleep-deprived folks can't focus for more than about 10 minutes at a time, so just power through stuff like replying to email or sorting files.
14

And finally, get out of the office a little early if possible, if anyone asks just say sleep scientists told you to.