【每日阅读训练第四期——速度越障22系列】【22-14】科技_Sleep & Insomnia

lisa_chan

耶～～ 今天正常地来交作业咯～

Monday 22-14 科技
Time1-1‘11”[282] 8 hours sleep is basic; keep a regular sleep cycle is important.
Time2-1‘23”[330] four tips: 1 no exercise 2 hrs before bedtime. 2 no food 3 hrs before bedtime.  3 sleep before 10pm. 4. Sleep in a dark room.  
Time3-1‘48”[379] 5 sleep cold. 6 sleep retreat. 7.不记得了。。。 8. Finish your business.
Time4-1‘51”[378] Researchers in Switzerland found that people sleep less in a full moon. The researchers were reluctant to publish their work. Some researchers praise the work. Reason is unclear. Maybe some internal clock. Many the extra light exposed. Some tidal animals have the inter clock to track the waves. Still lots of researchs to do.
Time5-1‘50”[422] Sleeping medication is taken less. Some medication has adverse effect. Relaxation efforts may help people sleep. Get up and do something when you can’t sleep. It is better than just focus on trying to sleep. Different people need different sleep time. Young people sleep more and old people sleep less.
越障
Time6-7‘56”[1473]
1. Sleep disorder-insomnia- is a widespread problem.
2. Some think insomnia is associated with age.
3. Some think it is associated with depression or mental disorder.
4. As a matter of fact, lots of people get enough sleep when they think they don’t.
5. Attitude is important in adjusting your sleep.
6. If you feel tired during the day but can’t go to sleep, you are likely experiencing fatigue but not sleepy.
7. Cognitive behavior helps adjust sleep.
8. The more awake time, the more delta sleep.

yy20

02:14 Sleep well is very important for us.So it is better for us to sleep enough rather than keep waking by coffe or something else. We should ensure the enough sleep time and the quality of sleep.
02:14 4strategies to have a better sleep.1.never playing sports before sleep. 2. eating light in dinner. 3.sleeping at 9:00 to 10:00pm. 4.sleeping in a dark room.
02:09 4 other strategies 1.sleeping in a cool room. 2.taking some relax activities before sleep. 3.haing a sleep ritual before sleep. 4.thinking about the next day's plan
02:31 During the full moon people will have a bad spleep. It seems that people have a inner rhythem to track the lunar cycle. But scientists cannot explain the reason clearly.
02:12 Lots of people in indusrtial countries have sleep problem(insomnia).The sleep pills are not the better chioce to cure the insomnia except in some specific situations. Some bahits can help people sleep well. Not everyone need to sleep eight hours.
10:14

dingdingtop

20130730
T1:1‘39’‘14 (282 words)
Enough sleep is very important to get yourself refreshed. Ideally follow the pattern of sun rise and sunset. Lack of sleep will sacrifice your mental clarity, although you may not be aware of this.
T2: 1'28''85 (330 words)
8 techniques to have a better sleep: 1. don't over exercise before sleep. 2. don't overeat before sleep. 3. sleep before 10:00 pm 4. sleep in a dark room
T3: 1'57''59 (379 words)
5. sleep in a cold room. 6. have a sleep ritual. 7. have a good sleep room. 8. plan the next day before you go to sleep.
T4: 1'54''53 (378 words)
Scientists found that lunar rythum has an impact on human's sleep time. Sleep time will become less around full moon days. There're 2 possible explanations: 1. people are sensitive to the extra moonlight during full moon days. 2. people has a inside rhythm which is sync with the moon. More researches are needed to nail this down.
T5: 2'08''96 (422 words)
Sleep mediation has been recognized as an inefficient way to heal insomnia. Rather, a good sleeping habit is more important to heal insomnia, such as don't read or watch TV, doing sth else if you can't sleep, avoid day time nap and avoid alcohol or caffine before sleep. And we should know that not everybody needs a over-eight-hour sleep. When we getting older, 7 hours sleep might be enough.
Ob: 9'15''25 (1473 words)
Main idea: The true reason for insomnia is over-sleep instead of lack of sleep.
Attitude: Neutural
Structure：
     - Researchers show that insomnia is mainly caused by sleep more than needed instead of lack of sleep.
     - People who suffers from insomnia always believe that they need more sleep than they actually do.
     - We need to distiguish fatigue, tiredness and sleepiness. For the worst sleepiness case, a 10 min nap would make the situation better.
     - So the utter suggestion for insomnia sufferers is to sleep only when needed. Go to bed late and get up early is essential.

今天的文章很有意思，越障读了好久，因为想细细读。

Annabellez

谢谢楼主，很好的文章！
time1 1:55.1
time2 2:14.5
time3 2:14.9
time4 2:28.7
time5 2:26.5

生词：rejuvenate 使返老还童；使恢复活力
restoration恢复；修复
secrete藏匿
melatonin【医学】
pajamas睡衣
mattress床垫
snoozed休眠，小睡
efficacy 功效，效力

obstacle：17:59
1、attitudes affect sleep
2、insomnia：what、effects、trend
3、the causes  生词：reconcile 使一致、使和解
4、one hypothesis cause
5.6、strong belief works
7、how long：individual depends
8、insufficient sleep 生：drowsiness 睡意、困倦
9、fatigues
10、insomnia can be helped

heywendi

[Time 1] 1:09 Enough and high-quality sleep is important
[Time 2] 1:34 Some advices
[Time 3] 1:40 Advice again(sleep in a cold room,creat a sleep friendly environment,finish the rethink process before sleeping)
[Time 4] 1:45 ruti
[Time 5] 1:37 (Sleeping pills may not be as useful as thought;advices)
[Obstacle] 7:34
The elder are more likely to suffer from insomonia.
The development of chronic insomonia.
The difference between fatigue and chronic insomonia.
8-hour sleep is not necessary.

IrisZZZ

Time1 – 1’52’
Sleep is a non-negotiable element in your body care.
Time2 – 1’41’
Don’t exercise before bedtime; eat less dinner; have a fixed bed time; sleep in a dark room
Time3 – 2’08’
Sleep in a cold room; Make your bed ritual; make your room a place only for sleep; write your plan for tomorrow;
Time4 – 3’19’
People’s sleep pattern is affected by the lunar pattern
Time5 – 3’52’
Habits can help people get sleep
Obstacle – 11’05’
How big is insomnia?
Insomnia can lead to depression
People who have chronic sleep problems probably stay in bed too long
Behavioral treatment can be effective to solve insomnia

好久没做了。。做着做着就困了

flonacui

1'30''
Maintaining a healthy sleep cycle is really important for people's health. People should also care about the quality of their sleep as well.
1'48''
Four ways to keep high quality of your sleep. Avoiding exercises, eating less, keeping the room dark, and going to bed at 10:00PM.
2'07''
The remaining four ways to make you have a good quality night sleep.
2'36''
People seem to sleep less during the full moon time. The scientists gave several possible explanations. But more researches have to be done in order to make clear what is the real reason between people's sleep cycle and the phase of the moon.

obstacle 9''09''
Toooooooo long.......
Sleeping too much and sleeping derived are both bad to our health, and they associate with dangerous effect to our body.
Try to build a harmonious sleeping environment is better than long-last medication.
Avoid go to bed too early and get up late.

xiqiong

1'39
2'02
2'24
2'46
2'16
9'07  好吧~看到后来我都默默睡着了。。。各种症状在和自己对照orz。。。

reisd

Lap 6        00:14:56.31        00:28:17.59
Many people are suffering from Insomnia.
describe how big the problem is
insomniacs are sleep-deprived.
what causes insomnia is that you get more sleep than you actually need.
how much we actually need. It depends. and when we age, the sleep gets less.
tiredness, fatiguem sleepness are not interchangeable.
For worriers, they need to avoid some environment effects.

Lap 5        00:02:59.05        00:13:21.28

Lap 4        00:03:58.49        00:10:22.23
Lap 3        00:02:14.13        00:06:23.74
Lap 2        00:01:54.52        00:04:09.60
Lap 1        00:02:15.08        00:02:15.08
1.sleep is an important part in one's life, and 8 hour is necessary. Besides the length of sleep,
the quality of sleep also matters.

加油！虽然有点太慢

络小抽

小分队越发越早丫。。还是占个座儿