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hello and welcome to 6 minute English
I'm Alice and I'm Neil so Neil did you
sleep well last night
yes thanks why do you ask today we're
talking about how much sleep we need ah
I like a good eight hours myself 10 at
the weekend how about you no 6 is enough
for me
but did you know this humans sleep
around 3 hours less than other primates
like chimps who sleep for about 10 hours
so you're a chimp Neil at the weekends
at least are you ready for the quiz
question ok
I'll assume that means yes right what's
another word for sleepwalking is it a
narcolepsy be restless legs syndrome or
see some numb you ilysm I will go for be
restless leg syndrome since there's a
connection with the legs well we'll find
out whether you're right or wrong later
on in the show so what keeps you awake
at night Neil not much to be honest I
usually sleep like a log and that means
very heavily indeed but sometimes my own
snoring wakes me up and then I can find
it hard to get back to sleep snoring for
those of you who don't know means
breathing in a noisy way through your
mouth or nose while you're asleep like
that how are you very good yes well
that's quite ridiculous anyway for me
it's drinking too much coffee during the
day it's the caffeine in the coffee a
chemical that makes you feel more awake
which can stop you from sleeping at
night but there are so many things that
can keep us awake these days
oh yes radio TV techy stuff like 24-hour
internet computers smart phones I love
my phone it's never far from me well
let's hear what professor Jerome Siegel
from the University of California found
when he studied the sleep habits of
three different hunter-gatherer
communities who have very little
with modern society they don't have
artificial light electricity batteries
or any of the gadgets that we rely on
today their sleep was not that different
from ours the range of sleep period was
about 6.9 to 8.5 hours if you actually
measure sleep in current populations in
the United States or in Europe they're
definitely at the low end of what's been
reported they certainly don't sleep a
lot less than we do but they clearly
don't sleep more professor Jerome Siegel
found that people in these communities
don't go to bed until several hours
after sundown just like us but one big
difference is that very few of them
suffer from insomnia which means having
difficulty falling asleep and staying
asleep now I don't have a problem with
insomnia and hunter-gatherers people who
live by hunting animals and gathering
plants to eat don't either
probably because they take a lot of
physical exercise during the day yes
that's right taking exercise is an
important factor in sleeping soundly or
well at night but these days our minds
can be so active that it becomes very
difficult to fall asleep let's listen to
Professor Kevin Morgan from Loughborough
University here in England talking about
how cognitive behavioral therapy can be
used to help people with insomnia if you
have a train of thoughts which would
otherwise keep you awake one way of
dealing with this is to block those
thoughts what I'd like you to do it
repeat the word the in your mind at a
regular interval the the the the the the
what you'll find it at the mind space
required to do this blocks out almost
everything else
so professor Kevin Morgan suggests
saying one word over and over again at
irregular intervals irregular in this
context means not spaced out evenly
doing it can help to block out the
thoughts that are stopping you from
getting to sleep it sounds like a very
simple solution wonder if it works
hmm there's one way to find out Neal try
it yourself I will okay and cognitive
behavioral therapy by the way is a
treatment for mental health problems
that tries to change the way you think
well I usually count sheep if I can't
get to sleep do you do that Alice no
okay I think it's time for the answer to
our quiz question I asked what's another
word for sleepwalking is it a narcolepsy
be restless leg syndrome or see some
number ilysm and I said be restless leg
syndrome hmm sorry Neal it's actually
see some Namba lism the roots of this
word come from latin somnus means sleep
and angular a means walk narcolepsy is a
condition where you can't stop yourself
from falling asleep especially during
the day the Hep C hmm and restless leg
syndrome is a condition that makes you
desperate to move your legs around
especially when you're sitting quietly
or trying to get to sleep go to sleep
wake up oh hello alone can we hear
today's words again please oh okay yeah
sleep like a log
snoring caffeine insomnia
hunter-gatherers soundly irregular
cognitive behavioral therapy well that
just about brings us to the end of this
edition of 6 minute English we hope
you've enjoyed this program please do
join us again soon bye bye
six news English from the BBC
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你好，欢迎来到 6 分钟英语
我是爱丽丝，我是尼尔，所以尼尔你
昨晚睡得好吗
是的，谢谢你为什么 问今天我们在
谈论我们需要多少睡眠啊
我自己喜欢一个很好的 8 小时 10
在周末你呢，没有 6
对我来说就足够了，
但你知道这个人类
比其他灵长类动物（如黑猩猩）的睡眠时间少 3 小时左右吗？
睡大约 10 个小时，
这样你就可以在周末成为黑猩猩尼尔，
至少你准备好
回答测验问题了吗？好吧，
我假设这意味着是的，
对梦游的另一个词是什么是
嗜睡症，是不安腿综合症或
看到一些麻木 你 lysm 我会选择
不安腿综合症，因为这
与腿有很好的联系，我们会在节目的
稍后部分找出你是对还是错
，所以是什么让你
在晚上保持清醒 尼尔老实说，我
通常 像日志一样睡觉，这意味着
v 确实很重，但有时我自己的
鼾声会把我吵醒，然后我会发现
很难重新入睡。对于
那些不知道的人来说，打鼾意味着
在你睡觉时通过你的嘴或鼻子大声呼吸，就像
你好吗 很好
嗯 对我来说这很荒谬
白天喝太多咖啡 咖啡
中的咖啡因 一种
化学物质 让你感觉更
清醒 可以阻止你晚上睡觉
但是有很多事情
这些天可以让我们保持清醒
哦，是的，广播电视技术的东西，比如 24 小时
上网的电脑，智能手机
三个不同的狩猎采集
社区，他们
对现代社会的了解很少，他们没有
人造光电池
或我们今天所依赖的任何小工具，
他们的睡眠并没有那么不同
根据我们的推断，睡眠时间范围
约为 6.9 到 8.5 小时，如果您实际
测量美国或欧洲当前人口的睡眠时间，
他们
肯定处于报道的低端，
他们当然不会
少睡很多 比我们做的，但他们显然
不睡得更多 Jerome Siegel 教授
发现这些社区的
人像我们一样直到日落后几个小时才上床睡觉，但一个很大的
区别是他们中很少有人
患有失眠症，这意味着有
现在难以入睡和保持
睡眠 我没有
失眠和狩猎采集者的问题
以狩猎动物和采集
植物为生的人也没有，
可能是因为他们白天进行了大量的
体育锻炼 是的
，那是对的 锻炼是晚上
睡得香甜的一个重要因素，
但是现在我们的
大脑非常活跃，以至于
很难入睡让我们听
凯夫教授的话 来自英国拉夫堡
大学的摩根在谈论
如何使用认知行为疗法
来帮助患有失眠症的人，如果你
有一连串的想法
会让你保持清醒，
解决这个问题的一种方法是阻止这些
想法我会 喜欢你做它
定期在
你的脑海中重复这个词你会在做这件事所需的头脑空间中找到它
几乎挡住了
其他所有东西
所以凯文摩根教授建议
说一个词 以
不规则的间隔重复一遍 在这种
情况下
不规则意味着间隔不均
尼尔
自己尝试一下，我会没事的，
顺便说一句，认知行为疗法是一种
治疗心理健康问题的方法
，它试图改变你思考的方式，
我通常算数 p 如果我无法
入睡，你会这样做吗 Alice 不，
好吧 我想是时候回答
我们的测验问题了 我问梦游的另一个
词是什么
是不安腿
综合征 嗯，对不起，尼尔，它实际上
看到了一些难波主义，这个词的词根
来自拉丁语 somnus 意味着睡眠
和 angular 意味着走路 嗜睡症是一种
你无法阻止
自己入睡的情况，尤其是在
丙肝的白天 嗯，不安腿
综合征是一种让你
不顾一切地移动双腿的病症，
尤其是当你安静地坐着
或试图入睡时去睡觉
醒来哦，你好，独自一人，我们能再听到
今天的话吗，哦，好吧，
睡吧 一个日志
打鼾 咖啡因 失眠
狩猎采集者 完全不规则的
认知行为疗法 很好，
这将把我们带到本期
6 分钟英语的结尾 我们希望
你喜欢这个程序 ple
很快就会再次加入我们，再见
来自 BBC 的六条新闻英语
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