如何摆脱焦虑、睡个好觉

今天你练听力了吗？

🤔️小作业：

1. Which of the following best describes the structure of the article?

A. A problem-solution format, starting with anxiety's impact on sleep and then offering expert-backed advice.

B. A chronological narrative, tracing the author's personal struggle with insomnia.

C. A comparative analysis, weighing the pros and cons of different sleep medications.

D. A cause-effect chain, linking news consumption directly to physical health issues.

无注释原文：

My Anxiety Is Keeping Me Up. How Can I Get Some Sleep?

From: The New York Times

According to recent polling from the American Psychiatric Association, Americans are feeling anxious — about current events, job security, finances, the future.

You don't have to be in the center of a storm (proverbial or literal) to be affected by it, said Roxane Cohen Silver, a professor of psychology, public health and medicine at the University of California, Irvine. Distressing news, coming at us constantly through our phones, TVs and radios, can be associated with anxious thoughts, she said.

And those thoughts can interfere with sleep, said Dr. Aditi Nerurkar, a faculty member at Harvard Medical School who specializes in stress and burnout. “The human brain was not designed for this constant fire hose” of news.

Those precious moments before you go to sleep might be the only quiet parts of your day, said Aric Prather, a professor of psychiatry and behavioral sciences at the University of California, San Francisco. If you use that time to engage with stressful content, your mind will become filled with anxious thoughts.

Many of Dr. Prather's patients benefit from setting a curfew for engaging with any media that might make it hard to sleep — such as no news or scrolling social media within an hour or two of bedtime. Some people find it helps to put time limits on apps like Instagram, Threads and X through their phone's settings. Dr. Nerurkar puts her phone on grayscale at night; the lack of color makes it less engaging and therefore easier to put down.

Dr. Prather recommended creating a calming, news-free evening routine that helps you wind down for sleep. That might include meditating, reading or watching something funny or mindless — and not bringing your phone into bed, which can condition your brain to associate your bed with feeling anxious.

Breathing exercises can help, too, Dr. Simpson said. One example is the 4-4-8 technique, where you inhale for four seconds, hold for four seconds and then exhale for eight seconds. Cognitive shuffling, in which you focus your mind on words that have nothing to do with one another, can also help clear your mind, making it easier to fall asleep, Dr. Simpson said.

If you're going to be on your phone, she suggested sticking with innocuous content like puppy videos or cooking blogs. Dr. Prather's patients have had success listening to podcasts that are intentionally dull and designed to lull people to sleep. Some give verbal tours of castles or laundromats, or read books that people find boring.

Actively engaging with your worries during the day may help with sleep by reducing anxiety and giving your brain a chance to quiet down at night, Dr. Prather said. Dr. Simpson suggested scheduling 10 or 15 minutes in the morning or afternoon to really think about what's making you anxious.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

My Anxiety Is Keeping Me Up. How Can I Get Some Sleep?

From: The New York Times

According to recent polling from the American Psychiatric Association, Americans are feeling anxious — about current events, job security, finances, the future.

美国精神病学协会近期的调查显示，美国人普遍感到焦虑——焦虑时事、工作保障、财务状况，也焦虑未来。

poll /pəʊl/ 1）作名词，表示“民意测验；民意调查”，英文解释为“A poll is a survey in which people are asked their opinions about something, usually in order to find out how popular something is or what people intend to do in the future.”复数形式polls可以特指“选举投票；计票”（the process of voting at an election; the process of counting the votes）举个🌰：Polls show that the European treaty has gained support in Denmark. 民意测验显示，欧洲条约已经在丹麦获得支持。

2）作动词，表示“对…进行民意调查”，英文解释为“If you are polled on something, you are asked what you think about it as part of a survey.”举个🌰：More than 2,000 people were polled. 2000多人接受了民意调查。

3）作动词，表示“获得…选票”，英文解释为“If a political party or a candidate polls a particular number or percentage of votes, they get that number or percentage of votes in an election.”举个🌰：The result showed he had polled enough votes to force a second ballot. 结果显示他获得了足够的选票来促使第二轮选举。

psychiatric /ˌsaɪ.kiˈæt.rɪk/ 表示“精神病（学）的”，英文解释为“of or relating to the study of mental illness”如：psychiatric treatment 精神病治疗。

You don't have to be in the center of a storm (proverbial or literal) to be affected by it, said Roxane Cohen Silver, a professor of psychology, public health and medicine at the University of California, Irvine. Distressing news, coming at us constantly through our phones, TVs and radios, can be associated with anxious thoughts, she said.

加州大学欧文分校心理学、公共卫生与医学教授罗克珊·科恩·西尔弗表示，即便你没有身处风暴中心（无论是比喻意义还是字面意义上的），也可能受到它的影响。那些令人不安的新闻通过手机、电视和广播不断向我们涌来，往往会催生焦虑的想法。

proverbial /prəˈvɜː.bi.əl/ 表示“谚语的，俗话所说的，常言中的；众所周知的”，英文解释为“as used in a proverb or other phrase”举个🌰：The players pointed the proverbial finger at themselves as the ones needing to improve. 这些球员简直就是在对自己竖中指，其实他们才是需要提高的人。

literal /ˈlɪt.ər.əl/ 表示“（意义）字面的，根本的”，英文解释为“The literal meaning of a word is its original, basic meaning.”举个🌰：The literal meaning of "television" is "seeing from a distance". television 的字面意思是“从远处看”。

And those thoughts can interfere with sleep, said Dr. Aditi Nerurkar, a faculty member at Harvard Medical School who specializes in stress and burnout. “The human brain was not designed for this constant fire hose” of news.

哈佛医学院专攻压力与职业倦怠的教员阿迪蒂·内鲁卡尔博士说，这些思绪会干扰睡眠。“人类的大脑本就不是为了应对这种源源不断的新闻洪流而设计。”

interfere /ˌɪn.təˈfɪər/ 表示“干涉，干预”，英文解释为“to involve yourself in a situation when your involvement is not wanted or is not helpful”举个🌰：It's their problem and I'm not going to interfere. 那是他们的问题，我不想干预。

hose /həʊz/ 表示“（灭火、浇灌花园等用的）软管，水龙带”，英文解释为“a long plastic or rubber pipe, used to direct water onto fires, gardens, etc.”如：a garden/fire hose 花园/灭火水管。

fire hose表示“消防水带/消防水管”，用来比喻“大量、连续、高速涌出的东西”。

Those precious moments before you go to sleep might be the only quiet parts of your day, said Aric Prather, a professor of psychiatry and behavioral sciences at the University of California, San Francisco. If you use that time to engage with stressful content, your mind will become filled with anxious thoughts.

加州大学旧金山分校精神病学与行为科学教授埃里克·普拉瑟说，睡前的宝贵时光可能是你一天中唯一安静的时刻。如果你用这段时间接触压力性内容，大脑就会被焦虑的想法填满。

Many of Dr. Prather's patients benefit from setting a curfew for engaging with any media that might make it hard to sleep — such as no news or scrolling social media within an hour or two of bedtime. Some people find it helps to put time limits on apps like Instagram, Threads and X through their phone's settings. Dr. Nerurkar puts her phone on grayscale at night; the lack of color makes it less engaging and therefore easier to put down.

普拉瑟的许多患者都受益于为可能影响睡眠的媒体使用设定“宵禁”：比如睡前一到两小时内，不看新闻、不刷社交媒体。有些人发现，通过手机设置给Instagram、Threads和X等应用设置使用时长限制也很有帮助。内鲁卡尔会在晚上把手机调成灰度模式；没有了鲜艳的色彩，手机的吸引力会大大降低，也就更容易放下。

curfew /ˈkɜː.fjuː/ 1）表示“宵禁；宵禁时间”，英文解释为“a law that forces people to stay indoors after a particular time at night, or the time people must be indoors ”举个🌰：They imposed a night-time curfew throughout the country. 他们在全国实施宵禁。

2）也可以表示“（儿童）夜晚一定时间以后不准外出的规定”，英文解释为“a time by which a child must be home in the evening”举个🌰：You'll be in trouble if you get home after curfew. 如果你超过规定时间回家会遇到麻烦的。

作名词，scroll /skrəʊl/ 表示“长卷纸，卷轴”，英文解释为“a long roll of paper or similar material with usually official writing on it”举个🌰：The ancient Egyptians stored information on scrolls. 古埃及人把信息记载在卷轴上。

作动词，表示“滚动；滚屏”，英文解释为“to move text or other information on a computer screen in order to see a different part of it”举个🌰：Scroll to the end of the document. 滚动至文件的最后。

🎬电影《兔子洞》（Rabbit Hole）中的台词提到：Scroll down with your finger. 用手指向下滑动。

表示“灰度的；灰色调的”，英文解释为“produced using only shades of grey, not colour”

Dr. Prather recommended creating a calming, news-free evening routine that helps you wind down for sleep. That might include meditating, reading or watching something funny or mindless — and not bringing your phone into bed, which can condition your brain to associate your bed with feeling anxious.

普拉瑟建议建立一个平静且远离新闻的晚间例行程序，帮助你为入睡做好准备。可以包括冥想、阅读，或者看一些轻松搞笑、不用动脑的内容——而且绝对不要把手机带上床，这会让你的大脑把床和焦虑联系起来。

meditate /ˈmed.ɪ.teɪt/ 表示“默念，冥想；沉思，深思”，英文解释为“to think calm thoughts in order to relax or as a religious activity”举个🌰：She meditates for 10 minutes every day. 她每天冥想10分钟。

区分：

📍mediate /ˈmiː.di.eɪt/ 表示“调解，调停，斡旋”，英文解释为“to talk to two separate people or groups involved in a disagreement to try to help them to agree or find a solution to their problems”举个🌰：Negotiators were called in to mediate between the two sides. 请来了谈判人员为双方调解。

Breathing exercises can help, too, Dr. Simpson said. One example is the 4-4-8 technique, where you inhale for four seconds, hold for four seconds and then exhale for eight seconds. Cognitive shuffling, in which you focus your mind on words that have nothing to do with one another, can also help clear your mind, making it easier to fall asleep, Dr. Simpson said.

辛普森说，呼吸练习也很有帮助。比如4-4-8呼吸法：吸气四秒，屏息四秒，然后呼气八秒。她还推荐认知重组法：把注意力集中在一些毫无关联的词语上，这能帮助清空大脑，让你更容易入睡。

inhale /ɪnˈheɪl/ 表示“吸气；吸入”，英文解释为“to breathe air, smoke, or gas into your lungs”举个🌰：She flung open the window and inhaled deeply. 她打开窗户，深深地吸了口气。

exhale /ɛksˈheɪl/ 表示“呼气；呼出，吐出（肺中的空气、烟等）”，英文解释为“When you exhale, you breathe out the air that is in your lungs.”举个🌰：He sat back and exhaled deeply. 他仰坐着深深地呼气。

cognitive /ˈkɒɡ.nə.tɪv/ 表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：As children grow older, their cognitive processes become sharper. 随着孩子们长大，他们的认知过程也变得越来越敏锐了。

shuffle /ˈʃʌfl/ 1）表示“把…搬来搬去；把…移来移去”，英文解释为“to move similar things from one position or place to another, often to give an appearance of activity when nothing useful is being done”举个🌰：She shuffled her papers nervously on her desk. 她紧张地把桌上的文件移来移去。

2）表示“（因不舒服或尴尬）站着的脚来回挪动；坐立不安”，英文解释为“If you shuffle around, you move your feet about while standing or you move your bottom about while sitting, often because you feel uncomfortable or embarrassed.”举个🌰：He shuffles around in his chair. 他在椅子上坐立不安。

3）表示“拖着脚走，曳足而行”，英文解释为“to walk by pulling your feet slowly along the ground rather than lifting them”举个🌰：I love shuffling through the fallen leaves. 我喜欢在落叶上曳足而行。

4）表示“洗（牌）”，英文解释为“to mix a set of playing cards without seeing their values before beginning a game, so that their order is not known to any of the players”举个🌰：It's your turn to shuffle the cards. 该你洗牌了。

If you're going to be on your phone, she suggested sticking with innocuous content like puppy videos or cooking blogs. Dr. Prather's patients have had success listening to podcasts that are intentionally dull and designed to lull people to sleep. Some give verbal tours of castles or laundromats, or read books that people find boring.

如果实在忍不住要看手机，她建议只看一些无害的内容，比如小狗视频或者美食博客。普拉瑟博士的患者中，有人收听那些故意做得枯燥、旨在让人昏昏欲睡的播客，感觉效果不错，这些播客有的用语音带你游览城堡或自助洗衣店，有的会朗读一些非常枯燥的书籍。

innocuous /ɪˈnɒk.ju.əs/ 表示“无害的；无恶意的；无意冒犯的”，英文解释为“completely harmless (= causing no harm)；not intended to offend or upset anyone”举个🌰：Some mushrooms look innocuous but are in fact poisonous. 有些蘑菇貌似无害，但实际上有毒。

verbal /ˈvɜːbəl/ 1）表示“口头的”，英文解释为“You use verbal to indicate that something is expressed in speech rather than in writing or action.”举个🌰：They were jostled and subjected to a torrent of verbal abuse. 他们被推来搡去，并受到了潮水般的辱骂。

2）表示“词语的；文字的”，英文解释为“You use verbal to indicate that something is connected with words and the use of words.”举个🌰：The test has scores for verbal skills, mathematical skills, and abstract reasoning skills. 该项测试对文字表达技能、数学技能和抽象推理技能进行记分。

🎬电影《旗鼓相当》（Grudge Match）中的台词提到：And I say, "Well, women are more verbal than men." 然后我说“女人比男人更善于言辞。”

Actively engaging with your worries during the day may help with sleep by reducing anxiety and giving your brain a chance to quiet down at night, Dr. Prather said. Dr. Simpson suggested scheduling 10 or 15 minutes in the morning or afternoon to really think about what's making you anxious.

普拉瑟博士说，白天主动处理自己的担忧能减轻夜间的焦虑，让大脑在晚上得以平静，从而有助睡眠。辛普森博士建议，每天在上午或下午专门留出10到15分钟，认真思考那些让你焦虑的事情。

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