01 當(dāng)失眠成為一種折磨
你的睡眠時間有多少？你覺得睡覺是在浪費時間？你是不是夜貓子，夜深人靜的時候是你最活躍的時候，看電視，寫文章，刷朋友圈？
今天我們來聊一聊睡覺這件事情，看看睡眠不夠到底會導(dǎo)致什么問題，你又應(yīng)該怎樣捍衛(wèi)自己的睡覺時間。
如果你有睡眠問題，請你不要錯過這個故事，你會發(fā)現(xiàn)，只需稍稍調(diào)整習(xí)慣，你就會愛上睡覺。
02 從熬夜黨到按時睡覺，Lisa只用了1招
今天故事的主人公叫Lisa，她長期保持著熬夜的習(xí)慣。
已經(jīng)29歲的她還是單身汪一枚，獨居一室，所以沒有人提醒她要按時休息睡覺。
第二天早上的日常就是：拖著疲倦的身體勉強從被窩爬起，邁著兩條沉重的腿走進辦公室開始一天的管理工作。
精神不佳的她白天靠著低糖咖啡飲料強撐，但是，讓她尷尬的是，她居然發(fā)現(xiàn)自己有幾次在會議期間還是睡著了。
到了下午5點的時候，她已經(jīng)徹底癱瘓了，渾身沒有一點力氣，所以，那時候的她，脾氣火爆，注意力不集中，最糟糕的是，她常常經(jīng)不住快餐店的誘惑。
One of my students, Lisa, was trying to break the habit of staying up late. At twenty-nine, she was single and lived alone, which meant there was no one setting a sleep schedule for her. She woke up each morning exhausted and dragged herself through her job as an office administrator. She relied on caffeinated diet soda to get through the day, and to her embarrassment, she sometimes nodded off in meetings. By five o’clock, she was wired and tired, a combination that left her cranky, distracted, and craving drive-through fast food.
這樣的日子不斷重復(fù)，你能想象到你面前站著的是怎樣一位姑娘嗎？
皮膚粗糙暗沉，黑眼圈，小肚子日益突起，情緒低落，看不到一點強壯年的陽光朝氣。
天吶，這哪是29歲，分明是40歲大媽，好嗎？？
Lisa不想一輩子都是單身狗，也不愿意一直過這樣暗無天日的生活。于是，她下定決心做出改變。
改變的第一步就是發(fā)起睡覺挑戰(zhàn)，她發(fā)誓自己在一周內(nèi)要早睡。
但是。。。一周過去了，她失敗了。
晚餐時，她告訴自己：我今晚一定要早點睡。但是，一到晚上7點的時候，她的決心卻一去不復(fù)返了。
腫么辦，看著那個不爭氣的自己，Lisa尋求了本書作者美女博士。
博士讓她描述不眠之夜的場景，然后Lisa就敘述了自己混亂的生活：每天睡覺前，總是覺得有一百萬零一件緊急事情等待處理，而且越晚睡就越覺得事情緊急。
她待處理的事情包括： 瀏覽Facebook，清理冰箱，處理成堆的垃圾郵件，甚至還包括看電視廣告。
事實上，這些事情并不重要啊，但是到了晚上，就是感到這些事情都要做啊。。。
她患上了睡前綜合癥，睡前總覺得還有一件事情沒做完。而且，時間越晚，身體越累，Lisa就發(fā)現(xiàn)自己越?jīng)]有能力控制這種強迫癥。
我想到了之前看過的一部電影，安妮海瑟薇主演的，魔法公主，女主Ella從小就被仙女下了咒語，無條件服從對方命令，所以，她總是被迫做出很多不符合自己心意的行為。
Lisa沒有被仙女下咒語，但此刻的她卻像極了Ella，行為不受自己控制。
The first week of class, she announced that going to sleep earlier would be her willpower challenge for the class. The next week, she reported no success. Around dinnertime, she would tell herself, “I will definitely go to sleep earlier tonight,” but by eleven p.m., that resolve was nowhere to be found. I asked Lisa to describe the process of how she wasn’t going to bed early. She told me about the million and one things that each seemed more critically urgent the later the night got. Browsing Facebook, cleaning the fridge, tackling the stack of junk mail, even watching infomercials—none of this stuff was actually urgent, but late at night, it felt strangely compelling. Lisa was hooked on doing “one more thing” before she went to sleep. The later it got, and the more tired Lisa got, the less she was able to resist the immediate gratification that each task promised.
好在，和Ella一樣，Lisa最后還是找到了解咒的方法：換個角度挑戰(zhàn)睡覺。
以前Lisa睡前只是不斷告訴自己要睡覺，現(xiàn)在換個角度：不斷告訴自己，睡覺前不要做什么。因為真正阻礙Lisa早睡的并不是睡覺本身，而是一種對于未完成事件的執(zhí)念。
要想解決早睡這個問題，就要攻破這個執(zhí)念。
于是，Lisa定制了一系列睡前規(guī)則：關(guān)閉手機和電視，11點之后不能開始任何新項目。
這些規(guī)則給了Lisa更多的私人時間去感受身體內(nèi)部的疲倦，在午夜到來之前，Lisa就能順利上床睡覺。
每晚7小時的睡眠時間讓Lisa重獲自由，使她不再沉迷于廣告和其他深夜誘惑。
幾周以后，她發(fā)現(xiàn)自己精力提升了，于是，她又開始新的自我挑戰(zhàn)：減少食用低糖飲料和快餐。
When we redefined getting more sleep as a won’t power challenge, things turned around. Forcing herself to go to sleep wasn’t the real problem, it was pulling herself away from the things keeping her up. Lisa set a rule of turning off her computer and TV and not starting any new projects after eleven p.m. This rule was exactly what she needed to feel how tired she really was and give herself permission to go to bed by midnight. With seven hours of sleep each night, Lisa found that infomercials and other late-night temptations lost their appeal. Within a couple of weeks, she had the energy to tackle the next willpower challenge: cutting back on diet soda and drive-through dinners.
03 句子分析
1.She woke up each morning exhausted and dragged herself through her job as an office administrator.
每天早晨，她帶著疲倦醒來，拖著身體強撐一天的管理工作。
句子核心成分： She woke up and dragged herself through her job
Exhausted 其實也可以放到句首的，表示她起床的狀態(tài)； as an office administrator里面，as 表示的是“作為”的意思，后面緊跟一個人的身份，和我們以前講的意思有所區(qū)別；
2.By five o’clock, she was wired and tired, a combination that left her cranky, distracted, and craving drive-through fast food.
到5點的時候，她感覺到了疲倦和焦慮，導(dǎo)致她出現(xiàn)情緒緊張，注意力分散的情況，她無法抵制快餐的誘惑。
這句話的核心結(jié)構(gòu)： she was wired and tired.
A combination 用法比較特殊，其實應(yīng)該是前面wired? and tired 的同位語，起補充說明的作用。
這句話里面還有一個亮點，在that從句中，leave somebody ....用了非常巧妙的leave一詞引導(dǎo)出了因果關(guān)系，避免了陳詞濫調(diào)的因果關(guān)系詞。
3.The later it got, and the more tired Lisa got, the less she was able to resist the immediate gratification that each task promised.
時間越晚，Lisa越疲累，她就越無法抗拒立刻做完事的滿足感。
這句話我們強調(diào)的是比較句的構(gòu)成，普通比較句子的構(gòu)成形式： Tom was taller than JIm. Tom jumped higher than Jim.
這句話稍顯不同，因為它綜合了3個并列的比較句，分別是 it got later,? Lisa got more tired, 以及 she was less able to ....., 注意，復(fù)合句中連續(xù)出現(xiàn)比較級，必須將比較的成分前置，不是倒裝形式，只是類似于強調(diào)結(jié)構(gòu)，將比較的內(nèi)容放到句首強調(diào)。
4.Forcing herself to go to sleep wasn’t the real problem, it was pulling herself away from the things keeping her up.
強迫她自己睡覺并不能真正解決問題，真正讓她睡不著的原因是未完成的事情。
這句話屬于并列復(fù)合句，核心結(jié)構(gòu)為： forcing herself ...wasn't the real problem, it was ...keeping her up.
這里，動名詞短語成為了句子的主語，forcing herself to go to sleep.? 后半句的it用法還記得嗎，it是指代，不是真的主語，它指代的成分是pulling herself away from the things.
04? 故事與我何干
Lisa的故事你是不是很熟悉？大晚上無法安然入睡是不是因為心中執(zhí)念過多，想刷朋友圈，想讀書，想學(xué)習(xí)，想看電視，想玩游戲？
可是，你心里一定也清楚，晚上睡眠不夠一定會導(dǎo)致第二天精力的不集中，工作學(xué)習(xí)效率的低下。
那么，你也來學(xué)學(xué)Lisa，換個角度逆向思考問題本質(zhì)。 不要總暗示自己要睡覺，反過來想想為什么自己睡不著，問問自己身體和未完成的執(zhí)念哪個更重要，切斷不利的因素，讓自己獲得更多的能量和信心。
05 延伸閱讀-小憩片刻也能幫助你恢復(fù)體力
If you’ve been running short on sleep, there are many ways to recharge your self-control. Even if you can’t get eight hours of uninterrupted sleep every night, small changes can make a big difference. Some studies show that a single good night’s sleep restores brain function to an optimal level. So if you’ve had a week of late to bed and early to rise, catching up on the weekend can help replenish your willpower. Other research suggests that getting enough sleep early in the week can build a reserve that counteracts sleep deprivation later in the week. And some studies suggest that it’s the number of consecutive hours you spend awake that matters most. In a crunch, taking a short nap can restore focus and self-control even if you didn’t get much sleep the night before. Try one of these strategies—catching up, stocking up, or napping—to undo or prevent the effects of sleep deprivation.
哪些小Tips幫助缺少睡眠的你：
1.利用周末時間補充睡眠；
2.一周前幾天盡量保證充足的睡眠；
3.白天有時間就小憩一會兒
有任何問題歡迎交流哦，我是作者，80后寶媽，高級口譯，實戰(zhàn)派老師，7年接觸的學(xué)生年齡分布各階段，碰到的學(xué)習(xí)難題很多已經(jīng)超越了語言學(xué)習(xí)本身，我們要從更高的角度看待英語學(xué)習(xí)這件事。
