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WendyTroxel_2016X-_为何学校应该为青少年延后上课时间？_
It's six o'clock in the morning, pitch black outside. 早上六点钟, 外面仍然一片漆黑。
pitch:v.抛:用力扔:针对:触地:n.场地:程度:力度:推销的话:纵摇:
My 14-year-old son is fast asleep in his bed, sleeping the reckless ,deep sleep of a teenager. 我十四岁的儿子在床上熟睡着, 这个十几岁的小子睡得又深又沉。
reckless:adj.鲁莽的,不顾后果的;粗心大意的;
I flip on the light and physically shake the poor boy awake, because I know that,like ripping off a Band-Aid , it's better to get it over with quickly. 我打开灯,将这个可怜的男孩摇醒, 因为我知道「长痛不如短痛」, 最好的方式是赶快让他醒来。
flip:n.浏览;空翻;轻抛;捻掷;v.迅速翻动;按(开关);按(按钮);开(或关)(机器等); ripping:adj.极好的;美妙的;v.撕破,裂开;突然拉开;(rip的现在分词) Band-Aid:n.创可贴;adj.补缀的;
(Laughter) （笑声）
I have a friend who yells "Fire!" 我有一个朋友会大喊「开火！」
just to rouse her sleeping teen. 只是为了叫醒她的孩子。
rouse:v.唤醒;使醒来;使活跃起来;使产生兴趣;n.觉醒;奋起;满杯;干杯;
And another who got so fed up that she had to dump cold water on her son's head just to get him out of bed. 我的另一朋友更是无奈, 因为她必须把冷水倒在 她儿子的头上, 只是为了让他离开床铺。
dump:v.倾倒;抛售;抛弃;转存;n.垃圾场;转储;转存;废物堆;
Sound brutal ... 听起来很残酷......
brutal:adj.残忍的;野蛮的,不讲理的;
but perhaps familiar ? 但也许觉得有点熟悉？
familiar:adj.熟悉的;常见的;亲近的;n.常客;密友;
Every morning I ask myself, "How can I —knowing what I know and doing what I do for a living — be doing this to my own son?" 每天早晨我问自己: 「明明我知道各种睡眠的知识, 而且我赖以为生的工作就是与睡眠有关, 但是我怎么能这样对待自己的儿子？」
You see, 你明白了吧,
I'm a sleep researcher. 我是一位睡眠的研究者。
(Laughter) （笑声）
So I know far too much about sleep and the consequences of sleep loss. 所以我很清楚睡眠的重要性, 以及睡眠不足所导致的后果。
consequences:n.后果,结果;影响(consequence的复数);
I know that I'm depriving my son of the sleep he desperately needs as a rapidly growing teenager. 我知道我正在剥夺 我儿子所需要的睡眠, 那对于正处于快速成长阶段的青少年来说,是非常需要的。
depriving:v.剥夺;使丧失;使不能享有;(deprive的现在分词) desperately:adv.拼命地;绝望地;不顾一切地;极度地;
I also know that by waking him up hours before his natural biological clock tells him he's ready, 我也知道,我在他生理时钟的自然醒 数小时前将我儿子叫醒,
biological clock:n.生物钟;生理钟;
I'm literally robbing him of his dreams — the type of sleep most associated with learning, memory consolidation and emotional processing . 我正在剥夺了他的美梦── 而这种睡眠型态与学习、记忆固化 和情感处理是息息相关的。
literally:adv.按字面:字面上:确实地: associated:adj.有关联的; v.联想; (associate的过去分词和过去式) consolidation:n.巩固;合并;团结; emotional:adj.情绪的;易激动的;感动人的; processing:v.加工;处理;审核;数据处理;v.列队行进;缓缓前进;(process的现在分词)
But it's not just my kid that's being deprived of sleep. 但是,不只是我的孩子 被剥夺了睡眠。
deprived:adj.缺少食物的;缺乏足够教育的;
Sleep deprivation among 在美国的青少年之中,
deprivation:n.剥夺;损失;免职;匮乏;贫困;
American teenagers is an epidemic . 睡眠不足是普遍流行的现象。
epidemic:n.流行病;蔓延;adj.传染病;流行性的;
Only about one in 10 gets the eight to 10 hours of sleep per night recommended by sleep scientists and pediatricians . 只有约 1/10 的青少年, 每天晚上的睡眠时间能够达到睡眠科学家和小儿科医生 所建议的 8 至 10 个小时,
recommended:v.推荐;举荐;介绍;劝告;建议;(recommend的过去分词和过去式) pediatricians:n.儿科医师;[儿科]儿科医生(pediatrician的复数);
Now, if you're thinking to yourself, " Phew , we're doing good, my kid's getting eight hours," 现在,如果你回想自己的情况, 「唷,我们家还不错, 我的孩子有睡到 8 个小时。」
Phew:int.唷(表示不快,惊讶的声音);vi.咂舌头;
remember, eight hours is the minimum recommendation . 要记得, 八个小时是建议的最低标准。
minimum:n.最低限度;最小值;最少量;极小量;adj.最低的;最小的;最低限度的; recommendation:n.推荐;介绍;提议;正式建议;
You're barely passing. 你只是刚好及格而已。
barely:adv.仅仅,勉强;几乎不;公开地;贫乏地;
Eight hours is kind of like getting a C on your report card . 「每晚睡八个小时」就像是 在成绩单上得到 C 而已。
report card:成绩单;工作报告;
There are many factors contributing to this epidemic, but a major factor preventing teens from getting the sleep they need is actually a matter of public policy . 有许多原因使得 睡眠不足的情况普遍蔓延, 但是让青少年得不到需要的睡眠, 实际上的主因是公共政策。
factors:n.因素(factor的复数); v.做代理商; contributing:v.捐献,捐赠(尤指款或物);捐助;增加;增进;(contribute的现在分词) teens:n.十多岁,十几岁;青少年; policy:n.政策,方针;保险单;
Not hormones , social lives or Snapchat. 而不是因为孩子们的荷尔蒙、社交生活,或是照片分享软体Snapchat 所造成的。
hormones:n.[生理]激素;荷尔蒙;性激素;荷尔蒙制剂(hormone的复数);
Across the country, many schools are starting around 7:30am or earlier, despite the fact that major medical organizations recommend that middle and high school start no earlier than 8:30am. 在全国各地, 许多学校都规定 早上七点半左右到校, 有的甚至更早; 尽管各大医疗机构都提出建议, 国高中不应该在 早上八点半之前上课。
despite:prep.尽管,不管;n.轻视;憎恨;侮辱; organizations:n.组织,构造,有机体(organization的复数);组织机构;
These early start policies have a direct effect on how much — or really how little sleep American teenagers are getting. 过早到校上课的规定, 直接影响到美国的青少年, 让他们的睡眠时间愈来愈少。
policies:n.政策;方针;原则;为人之道;保险单(policy的复数)
They're also pitting teenagers and their parents in a fundamentally unwinnable fight against their own bodies. 这些规定也使得 青少年和他们的父母, 一直在这场赢不了的战争当中, 与自己的身体健康对抗。
pitting:n.凹陷; v.窖藏; adj.点状的; fundamentally:adv.从根本上;基础地;重要地 unwinnable:adj.攻不破的;不能取胜的;不能赢得的;
Around the time of puberty , teenagers experience a delay in their biological clock, which determines when we feel most awake and when we feel most sleepy . 在青春期的时候, 青少年的生理时钟会被延缓, 而这决定了我们何时感觉到清醒, 以及何时感觉到疲倦。
puberty:n.青春期;开花期; determines:v.查明;测定;准确算出;决定;裁决;安排;(determine的第三人称单数) sleepy:adj.困倦的;瞌睡的;安静的;
This is driven in part by a shift in the release of the hormone melatonin . 而这是由于释放 褪黑激素的时间差所造成的。
shift:n.移动;变化;手段;轮班;v.移动;转变;转换; release:v.释放;发射;让与;允许发表;n.释放;发布;让与; melatonin:n.褪黑激素;N-乙酰-5-甲氧基色胺;
Teenagers' bodies wait to start releasing melatonin until around 11pm, which is two hours later than what we see in adults or younger children. 青少年的体内 会等到晚上 11 点左右 才开始释放褪黑激素, 这比我们一般大人或小孩晚了 2 个小时。
releasing:n.释放;松释动作;脱扣释放;v.释放;排放;(release的现在分词);
This means that waking a teenager up at 6am is the biological equivalent of waking an adult up at 4am. 这意味着早上六点醒来的青少年, 他的生理状况相当于 凌晨四点醒来的成年人。
equivalent:adj.等价的,相等的;同意义的;n.等价物,相等物;
On the unfortunate days when I have to wake up at 4am, 在某些悲惨的日子里, 我必须在凌晨四点起床,
I'm a zombie . 那时我就像是个殭尸。
zombie:n.行尸走肉;蛇神;木讷呆板的人;
Functionally useless. 一无是处。
Functionally:adv.功能地;函数地;职务上地;
I can't think straight, 我的思绪混乱,
I'm irritable , and I probably shouldn't be driving a car. 情绪烦躁, 或许我连车都开不好。
irritable:adj.过敏的;急躁的;易怒的;
But this is how many American teenagers feel every single school day . 然而,这是许多美国青少年 每天上学时的感受。
school day:教学日;上课日;
In fact, many of the, shall we say, unpleasant characteristics that we chalk up to being a teenager — moodiness , irritability , laziness , depression — could be a product of chronic sleep deprivation. 事实上我们可以说, 青少年有许多令人讨厌的特质: 例如情绪化、焦躁、懒惰、忧郁── 这些都是长期睡眠不足所造成的。
unpleasant:adj.令人不快的;不舒服的;不客气的 characteristics:n.特征;特点;品质;(characteristic的复数) moodiness:n.喜怒无常;闷闷不乐; irritability:n.过敏性;易怒;兴奋性; laziness:n.怠惰;无精打采; depression:n.沮丧;洼地;不景气;忧愁; chronic:adj.慢性的;长期的;习惯性的;
For many teens battling chronic sleep loss, their go-to strategy to compensate is consuming large quantities of caffeine in the form of venti frappuccinos, or energy drinks and shots. 对许多青少年来说, 要对抗长期性的睡眠不足, 他们的补偿方式 是藉由超大杯星冰乐 或是能量饮料, 来摄取大量的咖啡因。
strategy:n.策略;行动计划;部署;战略; compensate:v.补偿,赔偿;抵消; consuming:adj.消费的;强烈的;v.消耗(consume的ing形式); quantities:n.数量;数目;大量;大宗;(quantity的复数) caffeine:n.[有化][药]咖啡因;茶精(兴奋剂); venti:n.超大杯;法国梵迪珠宝;
So essentially , we've got an entire population of tired but wired youth. 所以基本上, 我们让所有的青少年 变得疲惫而且焦躁不安。
essentially:adv.本质上;本来;
Advocates of sleep-friendly start times know that adolescence is a period of dramatic brain development, particularly in the parts of the brain that are responsible for those higher order thinking processes , including reasoning, problem-solving and good judgment . 主张友善睡眠与延后上课的 倡导者瞭解到, 青春期正是大脑剧烈发展的时期, 特别是大脑结构当中, 负责处理高层次思考的区域, 会进行推理,问题解决 和良好的判断。
Advocates:n.拥护者; vt.主张(advocate的第三人称单数); adolescence:n.青春期; dramatic:adj.突然的;巨大的;令人吃惊的;激动人心的; particularly:adv.特别地,独特地;详细地,具体地;明确地,细致地; responsible:adj.负责的,可靠的;有责任的; processes:n.过程; v.处理(process的第三人称单数形式); problem-solving:adj.问题解决的;n.解决问题;找出问题的答案; judgment:n.判断;裁判;判决书;辨别力;
In other words, the very type of brain activity that's responsible for reining in those impulsive and often risky behaviors that are so characteristic of adolescence and that are so terrifying to us parents of teenagers. 换句话说,这种 特殊型态的大脑活动, 负责管控各种青春期所特有的 冲动与危险行为, 而这也是我们这些青少年的父母所担心的。
impulsive:adj.冲动的;受感情驱使的;任性的; terrifying:adj.令人恐惧的;骇人的;极大的;v.使害怕,使恐怖;(terrify的现在分词)
They know that like the rest of us, when teenagers don't get the sleep they need, their brains, their bodies and behaviors suffer with both immediate and lasting effects. 他们知道,就像我们其他人一样, 当青少年缺乏所需要的充足睡眠时, 他们的大脑、身体和行为表现 都会受??到立即、持续的影响。
They can't concentrate , their attention plummets and many will even show behavioral signs that mimic ADHD. 他们无法集中精神, 他们的注意力下降, 许多人甚至会出现 类似过动症的行为。
concentrate:n.浓缩物;v.聚精会神;集中(注意力);使…集中(或集合、聚集);(使)浓缩; plummets:v.大幅下跌;垂直落下(plummet的三单形式);n.[测]铅锤(plummet的复数); behavioral:adj.行为的; mimic:vt.模仿,摹拟;n.效颦者,模仿者;仿制品;小丑;adj.模仿的,模拟的;假装的;
But the consequences of teen sleep loss go well beyond the classroom, sadly contributing to many of the mental health problems that skyrocket during adolescence, including substance use, depression and suicide . 但是,青少年睡眠不足的后遗症 不只发生在课堂学习, 更遗憾的是导致了在青春期 出现了许多精神健康问题, 包括物质滥用、 忧郁症和自杀等问题。
skyrocket:n.流星烟火;冲天火箭;vi.飞涨,突然高升;vt.使…猛然上涨; substance:n.物质;实质;主旨;物品; suicide:n.自杀;自杀行为;自杀者;adj.自杀的;v.自杀;vi.自杀;
In our work with teens from LA Unified School District , we found that teens with sleep problems were 55 percent more likely to have used alcohol in the past month. 在一项对于洛杉矶联合学区青少年所进行的研究, 我们发现有睡眠问题的青少年当中, 有超过 55% 的人 在过去一个月曾经酗酒。
Unified:adj.统一的;一致标准的;v.统一;使一致(unify的过去分词); School District:n.学区; alcohol:n.酒精;乙醇;含酒精饮料;
In another study with over 30,000 high school students, they found that for each hour of lost sleep, there was a 38 percent increase in feeling sad or hopeless, and a 58 percent increase in teen suicide attempts . 另外一项针对三万多名 高中生的研究发现, 每减少一小时睡眠时间, 青少年的沮丧或无助感 会增加 38%, 自杀的倾向也增加了 58% 。
attempts:n.企图,试图;尝试(attempt的复数);v.试图;努力去做(attempt的三单形式);
And if that's not enough, teens who skip out on sleep are at increased risk for a host of physical health problems that plague our country, including obesity ,heart disease and diabetes . 影响还不止这些, 忽视睡眠的青少年, 会有更高的机率罹患各种疾病, 包括肥胖、心脏病和糖尿病。
physical:adj.[物]物理的;身体的;物质的;符合自然法则的;n.体格检查; plague:n.瘟疫;灾祸;麻烦;讨厌的人;vt.折磨;使苦恼;使得灾祸; obesity:n.肥大,肥胖; disease:n.病,[医]疾病;弊病;vt.传染;使…有病; diabetes:n.糖尿病;多尿症;
Then there's the risk of putting a sleep-deprived teen, with a newly minted driver's license, behind the wheel . 然后,对于一个睡眠不足的青少年, 当他刚刚考取驾照,驾驶着汽车时, 还会出现另一种风险。
sleep-deprived:睡眠不足;缺乏睡眠的; minted:adj.铸造的;新生产的;薄荷味的;富有的;v.铸币;(mint的过去分词和过去式) wheel:车轮,转动
Studies have shown that getting five hours or less of sleep per night is the equivalent of driving with a blood alcohol content above the legal limit. 研究显示,每晚的睡眠时间 不到五个小时, 就相当于血液中的酒精含量 超过法定标准的酒驾行为。
content:n.内容,目录;满足;容量;adj.满意的;vt.使满足; legal:adj.法律的;合法的;法定的;
Advocates of sleep-friendly start times, and researchers in this area, have produced tremendous science showing the tremendous benefits of later start times. 主张友善睡眠、 延后上学时间的倡导者, 以及这个领域的研究人员, 已经产出大量的科学证据, 显示延后上课时间具有巨大效益。
tremendous:adj.极大的,巨大的;惊人的;极好的;
The findings are unequivocal , and as a sleep scientist, 这些发现是很明确的, 身为一位睡眠科学家,
findings:n.调查发现;判决;裁决;(finding的复数) unequivocal:adj.明确的;不含糊的;
I rarely get to speak with that kind of certainty . 我很少说出如此肯定的结论。
rarely:adv.很少地;难得;罕有地; certainty:n.必然;确实;确实的事情;
Teens from districts with later start times get more sleep. 实施延后上课的地区, 青少年能得到更多的睡眠时间。
To the naysayers who may think that if schools start later, teens will just stay up later, the truth is, their bedtimes stay the same, but their wake-up times get extended , resulting in more sleep. 持反对意见者可能认为, 如果学校延后上课时间, 青少年也会较晚入睡; 事实上, 他们入睡的时间并未改变, 但是因为起床的时间延后了, 所以睡眠更为充足。
naysayers:n.否定者;拒绝者;老是唱反调的人; bedtimes:n.就寝时间;adj.适于睡前的; wake-up:吵醒,叫醒 extended:adj.延长了的;扩展了的;v.使伸长;扩大;扩展;(extend的过去式和过去分词)
They're more likely to show up for school; school absences dropped by 25 percent in one district. 他们更愿意到学校上课, 其中一个地区的学校 旷课率下降了 25% 。
absences:n.没有;缺乏;缺席;不注意;
And they're less likely to drop out. 因此学生更不会放弃课業。
Not surprisingly , they do better academically . 不出所料的, 他们的课業表现也更好。
surprisingly:adv.令人惊讶地;出乎意料地 academically:adv.学术上;学业上;
So this has real implications for reducing the achievement gap . 所以这也对于减少成绩落差 带来实际的效益。
implications:n.蕴涵式;暗指,暗示;含蓄,含意;卷入(implication的复数); gap:n.差距;间隙;缺口;间隔;v.使豁裂;豁开;
Standardized test scores in math and reading go up by two to three percentage points. 在数学和阅读的标准化测验中, 成绩也提升了两到三个百分点。
Standardized:adj.标准的; v.使合乎标准; percentage:n.百分比;百分率;利润的分成;提成;
That's as powerful as reducing class sizes by one-third fewer students, or replacing a so-so teacher in the classroom with a truly outstanding one. 效果相当于将班级学生人数 减少三分之一, 或是以一位非常杰出的教师 取代原本教室里的普通老师。
so-so:adj.一般的(地);不好也不坏的(地);马马虎虎;不怎么样;一般般; outstanding:adj.优秀的;杰出的;出色的;v.突出;离港;向海上;停留(outstand的现在分词)
Their mental and physical health improves , and even their families are happier. 当学生的身心健康得到改善, 甚至他们的家庭也会更加快乐。
improves:v.改进;改善;(improve的第三人称单数)
I mean, who wouldn't enjoy a little more pleasantness from our teens, and a little less crankiness ? 我的意思是,有谁不喜欢 让我们的孩子拥有多一些快乐, 以及少一些任性、焦躁呢？
pleasantness:n.愉快,快乐;和蔼可亲; crankiness:n.偏执;古怪;狂妄;
Even their communities are safer because car crash rates go down — a 70 percent reduction in one district. 甚至,他们的社区变得更加安全, 因为车祸肇事率下降了—— 其中一个地区甚至减少了 70% 。
communities:n.社区;社会;团体;共有(community的复数) car crash:n.车祸; reduction:n.减少;缩小;降低;减价;折扣;缩图;
Given these tremendous benefits, you might think, well, this is a no-brainer , right? 看到这么多明显的效益, 您可能会认为, 这是个显而易见的好主意,对吧？
no-brainer:不需对其动脑筋的事物;
So why have we as a society failed to heed this call? 那为什么我们的社会 却不响应这个提议呢？
heed:v.注意;留心;听从(劝告或警告);n.注意;留心;
Often the argument against later start times goes something like this: "Why should we delay start times for teenagers? 反对延后上课时间的论点 通常是这样的: 「为什么要延后青少年的上课时间？
We need to toughen them up so they're ready for the real world!" 我们需要的是锻炼他们, 让他们适应这个现实世界！」
toughen:vt.使…坚韧;使…顽固;vi.变坚韧;变顽固;
But that's like saying to the parent of a two-year-old, "Don't let Johnny nap , or he won't be ready for kindergarten ." 但是这种说法,就像是对着 一位两岁幼儿的父母说: 「不要让强尼睡午觉, 否则他会无法适应幼儿园生活。」
nap:n.打盹;短绒毛;赛马情报;v.打盹;(naps是nap的复数) kindergarten:n.幼儿园;
(Laughter) （笑声）
Delaying start times also presents many logistical challenges. 延后上课时间,也面临许多 日常营运上的挑战。
logistical:adj.后勤方面的;运筹的,逻辑的;
Not just for students and their families, but for communities as a whole . 不仅仅是对于学生和他们的家庭, 而是包含整个社区。
as a whole:总的来说;
Updating bus routes , increased transportation costs, impact on sports, care before or after school. 需要更改公车路线, 增加各种交通成本, 影响课前与课后的 运动时间与照顾服务。
Updating:v.更新;向…提供最新信息;使现代化;(update的现在分词) routes:n.路线;途径;路途;渠道;v.按某路线发送;(route的第三人称单数和复数) transportation:n.运输;运输系统;运输工具;流放; impact:n.影响;效果;碰撞;冲击力;v.挤入,压紧;撞击;对…产生影响;
These are the same concerns that come up in district after district, time and again around the country as school start times are debated . 当延后上课时间引发争论时, 这些问题也会在愈来愈多的学区, 甚至是全国各地一再出现。
concerns:n.关注; v.使关心(concern的三单形式); time and again:adv.屡次;常常; debated:v.讨论,辩论;思考;盘算;(debate的过去分词和过去式)
And they're legitimate concerns, but these are problems we have to work through. 这些关切是合理的, 但也都是我们必须克服的问题。
legitimate:adj.合法的;正当的;合理的;正统的;v.使合法;认为正当(等于legitimize);
They are not valid excuses for failing to do the right thing for our children,which is to start middle and high schools no earlier than 8:30am. 它们并不能成为失败的藉口, 去阻止我们为孩子作出正确的决定, 也就是将国、高中延后到早上八点半开始上课。
valid:adj.有效的;有根据的;合法的;正当的;
And in districts around the country,big and small, who have made this change, they found that these fears are often unfounded and far outweighed by the tremendous benefits for student health and performance , and our collective public safety. 而在全国大大小小的学区当中, 当他们愿意做出改变时, 他们会发现这些恐惧往往毫无根据, 取而代之的是巨大的效益, 例如学生的健康、 学業表现, 以及整体的公共安全。
unfounded:adj.未建立的;没有理由的;没有事实根据的; outweighed:v.重于;大于;超过;(outweigh的过去分词和过去式) performance:n.性能;表现;业绩;表演; collective:adj.集体的;共同的;集合的;集体主义的;n.集团;集合体;集合名词;
So tomorrow morning, when coincidentally we get to set our clocks back by an hour and you get that delicious extra hour of sleep, and the day seems a little longer, and a little more full of hope, think about the tremendous power of sleep. 所以在明天早上, 我们不约而同的把闹铃时间 往后调一个小时, 你会多得到一个小时甜美的睡眠, 让你感觉到这一天似乎更长了, 并且充满了更多的希望。 想像一下睡眠带来的巨大效益,
coincidentally:adv.巧合地;一致地; extra:adj.额外的:n.额外的事物:adv.额外:另外:
And think about what a gift it would be for our children to be able to wake up naturally , in harmony with their own biology . 也想像一下,如果我们的孩子 能够睡到自然醒, 与他们自己的生理时钟一致, 这将会是多么珍贵的礼物。
naturally:adv.自然地;自然而然地;轻而易举;天生地;大方地; harmony:n.协调;和睦;融洽;调和; biology:n.(一个地区全部的)生物;生物学;
Thank you, and pleasant dreams. 谢谢, 祝大家有个愉快的好梦。