Daily English Reading - How Sleep Affects Your Brain

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Introduction / 引言

English: Everyone knows that sleep is important. We feel better after a good night’s rest, and we struggle to think clearly when we’re tired. But what exactly happens in our brains while we sleep? Recent scientific research has revealed some fascinating answers.

中文： 众所周知，睡眠很重要。好好休息一晚后，我们感觉更好；而当我们疲惫时，很难清晰地思考。但是，当我们睡觉时，我们的大脑到底发生了什么？最近的科学研究揭示了一些迷人的答案。

What Happens During Sleep / 睡眠期间发生了什么

English: When you fall asleep, your brain doesn’t simply turn off. Instead, it goes through several stages of activity. During deep sleep, your brain waves slow down significantly. This is when your body repairs muscles, builds bone and tissue, and strengthens your immune system.

But the most interesting activity happens during REM (Rapid Eye Movement) sleep. This is when you dream. During REM sleep, your brain is almost as active as when you’re awake. Scientists believe this is when your brain processes information from the day and stores important memories.

中文： 当你入睡时，你的大脑并不会简单地关闭。相反，它会经历几个活动阶段。在深度睡眠期间，你的脑电波会显著减慢。这是你的身体修复肌肉、构建骨骼和组织、并增强免疫系统的时候。

但最有趣的活动发生在快速眼动（REM）睡眠期间。这是你做梦的时候。在快速眼动睡眠期间，你的大脑几乎和清醒时一样活跃。科学家认为，这是你的大脑处理当天信息并存储重要记忆的时候。

The Cleaning Process / 清洁过程

English: One of the most exciting discoveries in sleep research is the brain’s cleaning system. During the day, your brain cells produce waste products. These include proteins that can be harmful if they build up. While you sleep, your brain cells actually shrink by about 60 percent. This creates space for cerebrospinal fluid to flow through and wash away the waste.

Think of it like taking out the trash. If you don’t remove garbage from your house, it becomes unhealthy to live there. The same is true for your brain. Without proper sleep, toxic proteins can accumulate. Over time, this may increase the risk of serious conditions like Alzheimer’s disease.

中文： 睡眠研究中最令人兴奋的发现之一是大脑的清洁系统。在白天，你的脑细胞会产生废物。这些废物包括蛋白质，如果积累起来可能有害。当你睡觉时，你的脑细胞实际上会收缩约 60%。这为脑脊液流过并冲走废物创造了空间。

可以把它想象成倒垃圾。如果你不把垃圾从家里清理出去，住在那里就会变得不健康。你的大脑也是如此。如果没有适当的睡眠，有毒蛋白质会积累。随着时间的推移，这可能会增加患阿尔茨海默病等严重疾病的风险。

Sleep and Memory / 睡眠与记忆

English: Sleep plays a crucial role in learning and memory. When you learn something new, the information is initially stored in a temporary area of your brain called the hippocampus. During sleep, this information is transferred to the cortex, which is the brain’s long-term storage area.

This process is called memory consolidation. It’s like moving files from your computer’s temporary folder to your hard drive. Without enough sleep, this transfer doesn’t happen properly. That’s why students who stay up all night studying often perform worse on exams than those who get adequate sleep.

中文： 睡眠在学习和记忆中起着至关重要的作用。当你学习新东西时，信息最初存储在大脑中一个叫做海马体的临时区域。在睡眠期间，这些信息被转移到大脑皮层，这是大脑的长期存储区域。

这个过程叫做记忆巩固。就像把文件从电脑的临时文件夹移动到你的硬盘驱动器一样。如果没有足够的睡眠，这种转移就不能正常进行。这就是为什么熬夜学习的学生考试成绩往往比那些获得充足睡眠的学生差的原因。

How Much Sleep Do You Need / 你需要多少睡眠

English: Most adults need between seven and nine hours of sleep per night. However, the exact amount varies from person to person. Some people feel refreshed after seven hours, while others need nine hours to function at their best.

Children and teenagers need more sleep than adults. A teenager’s brain is still developing, so they typically need eight to ten hours per night. Young children may need up to twelve hours of sleep.

中文： 大多数成年人每晚需要七到九小时的睡眠。然而，确切的数量因人而异。有些人七小时后就能感到精神焕发，而另一些人则需要九小时才能达到最佳状态。

儿童和青少年比成年人需要更多的睡眠。青少年的大脑仍在发育，所以他们通常需要每晚八到十小时的睡眠。幼儿可能需要长达十二小时的睡眠。

Tips for Better Sleep / 改善睡眠的建议

English: If you’re having trouble sleeping, here are some evidence-based suggestions:

1. Keep a regular schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Create a relaxing bedtime routine. Read a book, take a warm bath, or practice meditation. Avoid stimulating activities like checking email or watching exciting movies.

3. Limit screen time before bed. The blue light from phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that makes you feel sleepy.

4. Make your bedroom comfortable. Keep the room cool, dark, and quiet. Invest in a good mattress and pillows.

5. Avoid caffeine and heavy meals before bedtime. Caffeine can stay in your system for up to eight hours. Large meals can cause discomfort that makes it hard to fall asleep.

中文： 如果你有睡眠问题，以下是一些基于证据的建议：

1. 保持规律的作息时间。 每天都在相同的时间上床睡觉和起床，即使在周末也是如此。这有助于调节你身体的生物钟。

2. 创建一个放松的睡前习惯。 读一本书，洗个热水澡，或者练习冥想。避免刺激性的活动，比如查看电子邮件或观看刺激的电影。

3. 限制睡前的屏幕时间。 手机、平板电脑和电脑发出的蓝光会干扰你身体产生褪黑激素，这是一种让你感到困倦的激素。

4. 让你的卧室舒适。 保持房间凉爽、黑暗和安静。投资一个好的床垫和枕头。

5. 睡前避免咖啡因和大量进食。 咖啡因可以在你的体内停留长达八小时。大量进食会引起不适，使你难以入睡。

Conclusion / 结论

English: Sleep is not a luxury—it’s a biological necessity. Your brain uses this time to clean itself, process memories, and prepare for the next day. By prioritizing sleep and developing healthy sleep habits, you’re investing in your long-term brain health and overall well-being.

The next time you feel tempted to stay up late watching videos or working, remember: your brain needs that sleep. It’s one of the best things you can do for your health.

中文： 睡眠不是奢侈品——它是生理必需品。你的大脑利用这段时间清洁自己、处理记忆，并为第二天做准备。通过优先考虑睡眠并培养健康的睡眠习惯，你是在为自己的长期大脑健康和整体福祉投资。

下次当你想熬夜看视频或工作时，请记住：你的大脑需要睡眠。这是你能为自己的健康做的最好的事情之一。

Vocabulary Notes / 词汇注释

Study Tips / 学习建议

1. Listen first - Listen to the full audio to understand the main idea
2. Read aloud - Practice pronunciation by reading along with the audio
3. Compare translations - Read the Chinese translation to understand each paragraph
4. Learn vocabulary - Focus on B2 level core vocabulary
5. Retell - Try to summarize the article in your own words

Next Reading: Tomorrow we’ll read an article about technology and lifestyle. Stay tuned!

明日预告： 明天我们将阅读一篇关于科技与生活的文章。敬请期待！