Why you need a good night's sleep
Why is it so important to get a good night's sleep? Georgie and Phil discuss this and teach you some new vocabulary.
Last updated
Why is it so important to get a good night's sleep? Georgie and Phil discuss this and teach you some new vocabulary.
Last updated
Note: This is not a word-for-word transcript.
Georgie Hello, this is 6 Minute English from BBC Learning English. I'm Georgie, and we're ready to start, Phil… Phil?!
Phil Oh, sorry, Georgie, I was er, just, catching forty winks… you know, getting some shut-eye, dozing, taking a nap... I was sleeping!
Georgie Sleeping at work! Phil, how could you?
Phil I know, I know. Sorry, I… I didn’t sleep well last night.
Georgie I'll forgive you this time, but make sure you go to bed early tonight because getting a good night's sleep is incredibly important. For example, did you know that people who get enough sleep live about five years longer than people who don't?
Phil Wow, so a good night's sleep can lengthen your life. In this programme, we'll be finding out more about the benefits of sleep, and, as usual, learning some useful new vocabulary as well.
Georgie But first, now that you've woken up, I have a question for you. Do you know how much of the average person's life is spent asleep? Is it:
a) a half? b) a quarter? or, c) a third?
Phil Hmm, I think we spend about a third of our lives sleeping.
Georgie OK, well I'll reveal the correct answer at the end of the programme. The question of why humans sleep is not easy to answer. In terms of evolution, why would it make sense to go unconscious every night, leaving yourself vulnerable to danger? It can only mean that the benefits gained from sleep are huge. Here, science journalist, Ginny Smith, explains some of these benefits to BBC Radio 4 programme, Inside Science:
Ginny Smith So we've probably all experienced this, that if you've had a bad night sleep and then you try and do some work you just can't concentrate - your brain isn't in the right state to take in new information. But we also need to sleep after we've learnt new things because that's when our brain consolidates the information - takes it from short-term storage to long-term storage, fits it in with other things we already know, that old adage of if you've got a problem sleep on it, your brain does actually work on things during the night, and you can often wake up and have solved the problem in your sleep.
Phil When we sleep, our brains refresh, leaving us feeling rested in the morning. But after a bad night's sleep it's more difficult to concentrate. We can’t take in, or understand, new information.
Georgie We also have the saying, if you've got a problem, sleep on it. To sleep on it means to delay making a decision until you've had time to think about it. But that also turns out to be true scientifically speaking - during sleep, your brain really can work out problems and find solutions.
Phil But what about the other side of the story? What happens when you get too little sleep, or none at all? Here's Ginny Smith again, talking to BBC Radio 4 programme, Inside Science:
Ginny Smith Sleep deprivation is a form of stress, and we know that when you are stressed your sort of fight-or-flight response is activated and that causes all these changes in your body that focus on immediate survival over long-term health. But if we are chronically stressed - money worries, or a stressful job, or something that's going on forever, or life, or chronic sleep deprivation that's causing that level of stress, then you might constantly have a damped down immune system which can then lead to all these knock-on problems.
Georgie Having none or too little of something important is known as deprivation. Sleep deprivation is stressful for the body – so stressful that it activates a fight-or-flight response, changes in the human body in response to a life-threatening situation which make us either stay and fight the threat or run away from it.
Phil As well as a fight-or-flight response, the stress of not getting enough sleep over a longer period also creates problems including heart disease and a weakened immune system. Lack of sleep has these knock-on effects, it causes other things to happen, but not directly.
Georgie Now do you see why it's so important to get a good night's sleep, Phil? Plus, it will stop you sleeping at work again! Right, I think it's time to reveal the answer to my question.
Phil Yes, you asked me how much of the average person's life is spent asleep, and I said it was about a third.
Georgie Which was… the correct answer! Assuming you sleep eight hours a day, the average person will sleep for 229,961 hours in their lifetime or around one third of their life. OK, let's recap the vocabulary we've learned starting with the phrases catch forty winks, get some shut-eye, doze and take a nap, all of which mean to sleep.
Phil When someone takes in information, they understand it.
Georgie If you have a problem and you sleep on it, you delay making a decision until you’ve had time to think about it.
Phil Deprivation is an absence or too little of something important such as food or sleep.
Georgie The fight-or-flight response describes changes in the human body in response to a dangerous situation which make us either stay and fight the threat or run away from it.
Phil And finally, if something has a knock-on effect,itcauses other results indirectly. Once again our six minutes are up, but remember to join us again next time for more trending topics and useful vocabulary, here at 6 Minute English. Goodbye for now!
Georgie Bye!
请注意：这不是逐字逐句的翻译。
乔琪 大家好，欢迎收听 BBC 学英语的《6 分钟英语》。我是乔琪，准备开始了，菲尔……菲尔？！
菲尔 哦，对不起，乔琪，我刚才……在打个盹儿……你知道的，小睡片刻、打个瞌睡……我是在睡觉！
乔琪 在工作时间睡觉！菲尔，你怎么可以这样？
菲尔 我知道，我知道。抱歉，昨晚我没睡好。
乔琪 这次我就原谅你了，但今晚记得早点睡觉，因为好的睡眠非常重要。比如，你知道吗，睡眠充足的人比睡眠不足的人平均多活五年呢？
菲尔 哇，好的睡眠竟然能延长寿命。在本期节目中，我们会进一步了解睡眠的好处，并且像往常一样，学到一些实用的新词汇。
乔琪 但是首先，既然你已经醒了，我有个问题要问你。你知道平均一个人一生中有多少时间在睡觉吗？是： a) 一半？ b) 四分之一？还是， c) 三分之一？
菲尔 嗯，我认为我们一生大约有三分之一的时间在睡觉。
乔琪 好的，我会在节目最后揭晓正确答案。关于人类为什么要睡觉，这个问题并不容易回答。从进化角度来看，为什么每晚要失去意识，让自己处于危险之中呢？这只能说明，睡眠带来的好处是巨大的。以下是科学记者金妮·史密斯在 BBC Radio 4 节目《科学内幕》中解释的一些好处：
金妮·史密斯 我们可能都经历过，如果晚上没睡好，第二天工作时就很难集中注意力——大脑无法处于正确的状态来接受新信息。但我们在学习新东西后也需要睡觉，因为这时大脑会巩固这些信息——从短期记忆转移到长期记忆，与我们已经知道的其他信息整合在一起。所谓“有问题就睡一觉再说”，这是真的。晚上大脑确实会处理一些事情，很多时候你醒来时问题已经解决了。
菲尔 当我们睡觉时，大脑会得到恢复，让我们早晨感到精神焕发。但如果前一晚没睡好，就很难集中注意力，无法接受或理解新的信息。
乔琪 我们也有一句谚语：“有问题就睡一觉再说”。意思是先延迟决策，等有时间思考后再做决定。而科学上也证明了这一点——睡觉时，大脑真的可以处理问题并找到解决方案。
菲尔 那另一面呢？如果我们睡眠不足甚至完全不睡会发生什么？这是金妮·史密斯再次在 BBC Radio 4 节目《科学内幕》中的解释：
金妮·史密斯 睡眠剥夺是一种压力反应，我们知道，当你处于压力状态时，会激活“战斗或逃跑”反应，这会在你的身体中引发一系列变化，优先考虑短期生存而不是长期健康。但如果我们长期处于压力状态，比如金钱问题、工作压力或持续不断的生活问题，或者慢性睡眠不足导致的压力，那么你的免疫系统可能会持续受到抑制，这就会导致各种后续健康问题。
乔琪 缺少或没有足够的重要东西称为剥夺。睡眠剥夺对身体来说是一种压力——压力大到会激活“战斗或逃跑”反应，这种反应是在面临生命威胁时身体发生的变化，让我们要么面对威胁，要么逃离。
菲尔 除了“战斗或逃跑”反应，长期睡眠不足带来的压力还会导致心脏病和免疫系统减弱。缺乏睡眠有这些连锁反应，它会间接引发其他问题。
乔琪 现在你知道为什么保持良好的睡眠如此重要了吧，菲尔？而且，这样你就不会再在工作时打瞌睡了！好了，现在是揭晓我问题答案的时候了。
菲尔 是的，你问我平均一个人一生中有多少时间在睡觉，我说大约是三分之一。
乔琪 没错！如果你每天睡八个小时，平均一个人一生中会睡 229,961 小时，差不多占一生的三分之一。好了，让我们回顾一下今天学到的词汇，首先是 catch forty winks（打个盹）、get some shut-eye（打瞌睡）、doze（打瞌睡）和 take a nap（小睡），这些都表示睡觉。
菲尔 当某人吸收信息时，意味着他们理解了这些信息。
乔琪 如果你有问题并决定 sleep on it（睡一觉再说），意思是你延迟决策，等你有时间思考后再做决定。
菲尔 剥夺（deprivation）是指缺乏或没有足够的重要东西，比如食物或睡眠。
乔琪 战斗或逃跑反应（fight-or-flight response）描述的是人在面对危险情况时，身体发生的变化，让我们要么战斗，要么逃跑。
菲尔 最后，如果某事有连锁反应（knock-on effect），意味着它会间接引发其他结果。我们六分钟的时间又到了，但记得下次再来收听更多热门话题和实用词汇，尽在《6 分钟英语》。再见！
乔琪 再见！
cn: 你认为这期节目是关于什么的？你已经知道关于该主题的哪些内容？你联想到哪些与该主题相关的词汇？
This episode likely discusses the importance of sleep for health and well-being, and perhaps explores sleep-related vocabulary and idioms.
A good night's sleep is essential for mental and physical health. Lack of sleep can lead to poor concentration, weakened immunity, and even long-term health issues.
Sleep, rest, REM (Rapid Eye Movement), deep sleep, insomnia, sleep deprivation, nap, snooze, drowsy, alert.
cn:
本期节目可能讨论睡眠的重要性，包括与睡眠相关的词汇和表达。
睡眠对心理和身体健康都非常重要。缺乏睡眠会导致注意力难以集中、免疫力下降以及长期健康问题。
睡眠、休息、快速眼动（REM）、失眠、睡眠不足、小睡、困倦、警觉。
cn: - 主持人说节目是关于什么的？ - 本周的问题是什么？你认为答案是什么？
Likely the episode covers the benefits of sleep and explores idioms and vocabulary related to sleep.
The episode might include a quiz question on sleep, for example, "What is a phrase that means to get some sleep?" with possible answers like "catch some winks."
How much of the average person's life is spent asleep? Is it:
a) a half? b) a quarter? or, c) a third?
Listen to the programme to hear the answer.
cn:
本期节目讨论睡眠的重要性、睡眠的健康益处，并学习一些与睡眠相关的词汇。
问题是：普通人一生中有多少时间是在睡眠中度过的？答案是三分之一。
catching forty winks / getting some shut-eye / dozing / taking a nap (idioms) sleeping
take in understand
sleep on it wait until you’ve had time to think carefully before making a decision
deprivation an absence or too little of something important eg. food, sleep
fight-or-flight response changes in the human body in response to a life-threatening situation which make us either stay and fight the threat, or run away from it
knock-on effect cause other results or events, but not directly
cn:
catching forty winks / getting some shut-eye / dozing / taking a nap （习语）小睡，打盹，休息
take in 理解，领会
sleep on it 等待一段时间再做决定，仔细思考后再做决定
deprivation 缺乏，匮乏，指缺少或不足重要事物（例如食物、睡眠）
fight-or-flight response 战斗或逃跑反应，指人在面对生命威胁时身体的变化，使我们要么留下来与威胁抗争，要么逃离
knock-on effect 间接引起的其他结果或事件
a) catching forty winks / getting some shut-eye / dozing / taking a nap
– (idioms) sleeping
b) take in – understand
c) sleep on it – wait until you’ve had time to think carefully before making a decision
d) deprivation - an absence or too little of something important eg. food, sleep
e) fight-or-flight response - changes in the human body in response to a life-threatening situation which make us either stay and fight the threat, or run away from it
f) knock-on effect - cause other results or events, but not directly
cn: 在本期节目中学到什么令人惊讶或新奇的信息？
I learned that regular sleep can help strengthen the immune system and may even impact long-term health positively.
cn:
了解到睡眠对于记忆巩固很重要，大脑在睡眠中将信息从短期储存转移到长期记忆。此外，长期睡眠不足会触发战斗或逃跑反应，影响免疫系统和健康。
What is an English idiom meaning ‘to sleep’? a) catch 40 waves b) catch 40 winks c) catch 50 winks
Which word means ‘the absence or too little of something important’? a) deprivation b) abundance c) dozing
What is a health benefit associated with getting enough sleep? a) a weakened immune system b) better dreams c) living longer
“That’s a very difficult decision to make – why don’t you ________?” a) sleep it b) sleep over it c) sleep on it
Which phrase describes ‘changes in the human body in response to a life-threatening situation’? a) fight-or-flight b) knock out c) shut-eye
What means ‘to cause other results, but not directly’? a) cause and effect b) a knock-on effect c) a direct consequence
cn:
哪个英语习语意指“睡觉”？
哪个词意为“缺乏重要的事物”？
与充足睡眠有关的健康益处是什么？
“这个决定太难了——你不妨_______？”
哪个短语描述了人类在面临威胁时的反应？
什么词意为“间接引发其他结果”？
Catching forty winks: "After lunch, I like catching forty winks to recharge."
Sleep on it: "I’m not sure if I should accept the job offer, so I'll sleep on it."
Deprivation: "Sleep deprivation affects my concentration during the day."
Fight-or-flight response: "My fight-or-flight response kicked in when I heard a sudden noise."
Knock-on effect: "Her promotion had a knock-on effect, motivating everyone else in the team."
cn:
Catching forty winks: "午饭后，我喜欢打个盹来恢复精力。"
Sleep on it: "我不确定是否接受这个工作，所以我决定睡一觉再考虑。"
Deprivation: "睡眠不足会影响我白天的专注力。"
Fight-or-flight response: "当我听到突然的声音时，我的战斗或逃跑反应立即启动。"
Knock-on effect: "熬夜会对我第二天的效率和心情产生连锁反应。"
你从这一集中学到了哪三件事？ 这个话题让你有什么感受？ 用词汇举出三个与你的生活相关的例子。
What are three things you have learnt from this episode?
Sleep is crucial for maintaining good mental health – Lack of sleep can lead to increased stress, mood swings, and a reduced ability to concentrate.
Sleep impacts physical health – Consistent, good-quality sleep can help boost the immune system, lower the risk of illnesses, and promote longevity.
Certain idioms in English relate to sleep – English has various expressions, like "catch forty winks" or "sleep on it," that convey different aspects of sleep and rest.
How does this topic make you feel?
This topic highlights the importance of prioritizing sleep in a busy life. It makes me feel more aware of the need to take care of my health by ensuring I get enough quality sleep every night.
Give three examples relevant to your life using the vocabulary.
Catching forty winks: "Sometimes I feel tired after lunch, so I try catching forty winks to stay energized for the rest of the day."
Sleep on it: "Whenever I face a challenging decision, I prefer to sleep on it before making a final choice."
Knock-on effect: "When I don’t get enough sleep, it has a knock-on effect on my productivity and mood throughout the day."