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23年高考英语外刊阅读理解训练——改善睡眠质量
——改编自How to improve Sleep Quality
Sleep is essential for our physical and mental health, but many people may experience sleep disturbances during the coronavirus lockdown. Despite getting enough sleep, they may still feel restless or drowsy. To improve sleep quality, it's important to dispel myths and adopt healthy habits.
Many sleep-related myths can be harmful to our health. For example, Margaret Thatcher claimed that she only slept five hours a night, which experts believe could have negative effects on health. Additionally, watching TV before bed can disrupt our sleep patterns due to the bright light emission.
Although counting sheep is a common technique to aid sleep, some experts suggest engaging in mindless activities like folding laundry instead. Walking is also recommended as a relaxing activity that may improve sleep quality. A study published in Sleep Health showed that individuals who walked more experienced better sleep.
Eating habits can also affect sleep. Consuming certain foods and drinks before bedtime can improve the amount of REM sleep, which helps with memory consolidation and learning.
Snoring, while generally harmless, can be a sign of sleep apnoea, which can lead to serious health conditions such as strokes, irregular heartbeats, and high blood pressure. Medical advice should be sought if snoring persists.
Lastly, naps or power naps taken during the day can help us be more alert and focused. So, taking small breaks during the day to rest and recharge can boost productivity and energy levels.
In conclusion, improving sleep quality requires adopting healthy habits and dispelling harmful sleep-related myths. By avoiding disruptive activities before bed, incorporating exercise and relaxation techniques into our daily routines, and seeking medical advice for potential sleep disorders, we can prioritize our sleep and enhance our overall wellbeing.
【重点词汇】
1. essential [ 's n ( )l] adj. 必不可少的；本质的
2. physical ['f z k( )l] adj. 身体的；物理的
3. mental ['m ntl] adj. 精神的；心理的
4. disturbance [d s't rb ns] n. 干扰；骚动
5. coronavirus [ k r va r s] n. 冠状病毒；新冠病毒
6. lockdown ['l kda n] n. 封锁；关闭
7. despite [d 'spa t] prep. 尽管；不管
8. restless ['r stl s] adj. 不安宁的；焦躁的
9. drowsy ['dra z ] adj. 昏昏欲睡的
10. improve [ m'pru:v] v. 改善；提高
11. dispel [d 'spel] v. 驱散；消除
12. myth [m θ] n. 神话；传说
13. harmful ['hɑ:mf l] adj. 有害的；伤害性的
14. claim [kle m] v. 声称；断言
15. negative ['neɡ t v] adj. 消极的；否定的
16. effect [ 'fekt] n. 影响；效果
17. disrupt [d s'r pt] v. 扰乱；中断
18. pattern ['p t( )n] n. 模式；图案
19. emission [i'm n] n. 排放物；散发物
mon ['k m n] adj. 常见的；普遍的
21. technique [tek'ni:k] n. 技巧；技术
22. aid [e d] v. 帮助；援助
23. mindless ['ma ndl s] adj. 不费心思的；愚蠢的
24. engage [ n'ge d ] v. 参与；订婚
25. laundry ['l :ndr ] n. 洗衣房；洗涤
26. recommended [rek 'mend d] adj. 被推荐的；建议的
27. relax [r 'l ks] v. 放松；使轻松
28. duration [dj 're n] n. 持续时间；期间
29. consume [k n'sju:m] v. 消耗；消费；吃
30. certain ['s :t( )n] adj. 某些；特定的
31. REM 睡眠的一种状态，即快速眼动期
32. consolidation [k n,s l 'de ( )n] n. 巩固；加强
33. learning ['l :rn ] n. 学习；知识
34. harmless ['hɑ:ml s] adj. 无害的；不危险的
35. sign [sa n] n. 标志；迹象
36. sleep apnoea [slip p ni:dju: ] 睡眠呼吸暂停综合征
37. stroke [str k] n. 中风；打击
38. irregular [ 'r gj l (r)] adj. 不规则的；不整齐的
39. heartbeat ['hɑ:tbi:t] n. 心跳；搏动
40. high blood pressure [ha bl d 'pre (r)] 高血压
41. medical ['med kl] adj. 医学的；医疗的
42. advice [ d'va s] n. 建议；忠告
43. power nap [pa n p] 午间小睡
44. recharge [ri:'t ɑrd ] v. 再充电；再储备能量
45. boost [bu:st] v. 提高；增强
46. productivity [`pr d k't v ti] n. 生产力；生产能力
47. energy ['en d ] n. 精力；活力
48. adopt [ 'd pt] v. 采取；收养
【阅读理解练习题】
1. How might watching TV before bed affect sleep
A. It could lead to more vivid dreams.
B. It could cause individuals to feel more rested.
C. It can disrupt sleep patterns.
D. It can improve memory consolidation during sleep.
答案：C 难度：简单 解析：根据文章第二段" Additionally, watching TV before bed can disrupt our sleep patterns due to the bright light emission."可以得知电视会破坏我们的睡眠模式。因此选C。
2. What is a potential negative effect of only sleeping five hours a night
A. Improved physical health
B. Reduced long-term memory
C. Clearer thinking and decision-making abilities
D. Negative effects on health
答案：D 难度：简单 解析：文章提到玛格丽特·撒切尔声称她只睡五个小时，专家认为这可能会对健康产生负面影响。因此选D。
3. According to the passage, what activity may be better for aiding sleep than counting sheep
A. Mindless activities like folding laundry
B. Reading a book
C. Drinking warm milk
D. Listening to music
答案：A 难度：简单 解析：文章提到在帮助入睡方面，有些专家建议参与类似于叠衣服之类的毫无意义的活动。因此选A。
4. Which of the following can improve the amount of REM sleep
A. Avoiding all food and drink before bedtime
B. Consuming certain foods and drinks before bedtime
C. Watching TV before bedtime
D. Checking work emails before bedtime
答案：B 难度：简单 解析：文章第三段提到，在睡前摄入某些食物和饮料可以改善快速眼动（REM）睡眠的时间。因此选B。
5. What should someone do if they experience persistent snoring
A. Seek medical advice
B. Take medication before bed
C. Avoid exercise before bed
D. Ignore it
答案：A 难度：简单 解析：文章提到，打鼾虽然通常是无害的，但它可能是睡眠呼吸暂停综合征的迹象，这可能导致严重的健康问题。睡觉时孕育及决定事项故应寻求医疗建议。因此选A。
6. According to the passage, what is a potential benefit of taking naps during the day
A. Increased energy and productivity levels
B. More vivid dreams during nighttime sleep
C. Improved ability to fall asleep at night
D. Reduced overall need for sleep
答案：A 难度：简单 解析：最后一段提到，白天小睡或打盹可以帮助我们保持警觉和专注，可以增加生产力和能量水平。因此选A。
7. According to the passage, how can sleep quality be improved
A. By adopting healthy habits and avoiding harmful sleep-related myths
B. Only by consuming certain foods and drinks before bedtime
C. By watching TV before bed
D. By avoiding exercise and relaxation techniques
答案：A 难度：简单 解析：全文都在探讨如何提高睡眠质量，最后一段中还强调了“通过避免妨碍入睡的活动，将锻炼和放松技巧融入日常生活习惯并寻求潜在的睡眠障碍的医疗建议，我们可以优先考虑睡眠，并增强我们的整体健康。”因此选A。
8. What is the main idea of the passage
A. Sleep is important for physical and mental health
B. Margaret Thatcher had a negative impact on her health due to lack of sleep
C. Snoring should always be treated as a serious medical condition
D. Napping during the day can boost productivity
答案：A 难度：简单 解析：文章总结了睡眠对身体和精神健康的重要性，指出了改善睡眠质量需要采用健康的习惯和消除有害的睡眠相关迷思。因此选A。
【全文逐句对照翻译】
睡眠对我们的身心健康至关重要，但在冠状病毒封锁期间，许多人可能会出现睡眠障碍。
Sleep is essential for our physical and mental health, but many people may experience sleep disturbances during the coronavirus lockdown.
尽管睡眠充足，他们可能仍然感到不安或昏昏欲睡。
Despite getting enough sleep, they may still feel restless or drowsy.
为了提高睡眠质量，重要的是要消除误解，养成健康的习惯。
To improve sleep quality, it's important to dispel myths and adopt healthy habits.
许多与睡眠有关的神话可能对我们的健康有害。
Many sleep-related myths can be harmful to our health.
例如，玛格丽特·撒切尔(Margaret Thatcher)声称她每晚只睡5个小时，专家认为这可能对健康产生负面影响。
For example, Margaret Thatcher claimed that she only slept five hours a night, which experts believe could have negative effects on health.
此外，睡前看电视会因为明亮的光线而扰乱我们的睡眠模式。
Additionally, watching TV before bed can disrupt our sleep patterns due to the bright light emission.
虽然数羊是帮助睡眠的常用方法，但一些专家建议做一些不需要动脑的活动，比如叠衣服。
Although counting sheep is a common technique to aid sleep, some experts suggest engaging in mindless activities like folding laundry instead.
散步也被推荐为一种放松的活动，可以改善睡眠质量。
Walking is also recommended as a relaxing activity that may improve sleep quality.
发表在《睡眠健康》杂志上的一项研究表明，多走路的人睡眠质量更好。
A study published in Sleep Health showed that individuals who walked more experienced better sleep.
饮食习惯也会影响睡眠。
Eating habits can also affect sleep.
睡前吃一些特定的食物和饮料可以增加快速眼动睡眠的时间，这有助于巩固记忆和学习。
Consuming certain foods and drinks before bedtime can improve the amount of REM sleep, which helps with memory consolidation and learning.
打鼾虽然通常是无害的，但可能是睡眠呼吸暂停的征兆，这会导致严重的健康问题，如中风、心律不齐和高血压。
Snoring, while generally harmless, can be a sign of sleep apnoea, which can lead to serious health conditions such as strokes, irregular heartbeats, and high blood pressure.
如果打鼾持续，应寻求医疗建议。
Medical advice should be sought if snoring persists.
最后，白天小睡或小睡可以帮助我们更加警觉和专注。
Lastly, naps or power naps taken during the day can help us be more alert and focused.
所以，在白天稍作休息和充电可以提高工作效率和能量水平。
So, taking small breaks during the day to rest and recharge can boost productivity and energy levels.
总之，提高睡眠质量需要养成健康的习惯，消除与睡眠有关的有害神话。
In conclusion, improving sleep quality requires adopting healthy habits and dispelling harmful sleep-related myths.
通过避免睡前破坏性的活动，将锻炼和放松技巧融入我们的日常生活，并就潜在的睡眠障碍寻求医疗建议，我们可以优先考虑我们的睡眠，增强我们的整体健康。
By avoiding disruptive activities before bed, incorporating exercise and relaxation techniques into our daily routines, and seeking medical advice for potential sleep disorders, we can prioritize our sleep and enhance our overall wellbeing.

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