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影响英语翻译的几大因素
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双语阅读：手机如何影响睡眠
来源：　 10:32:26　【】　
　　Most people who own iPhones use them as their alarm clock ― making it all too easy to check email one last time before falling asleep and hard to ever feel unplugged from work and social networks.
　　大部分智能手机用户都把手机当成是闹钟，睡前也还不忘要再查查邮件。其便捷也的确让人们很难真正地从工作和社交网络中抽离开来。
　　Several years ago my boss passed out from exhaustion after staying up late to catch up on work. She banged her head on the way down and ended up with five stitches ― and became what she calls a "sleep evangelist." Now she leaves her phone charging in another room when she goes to bed and encourages friends to do the same.
　　几年前，我的老板由于长期熬夜加班而体力不支晕倒，下楼时倒地撞到了头，最后缝了五针――这个疤痕也被她戏称为“睡觉福音”。现在每天睡前她都把手机放在另一个房间充电，她还鼓励朋友们也这么做。
　　"I sent all my friends the same Christmas gift ― a Pottery Barn alarm clock ― so they could stop using the excuse that they needed their very tempting iPhone by their bed to wake them up in the morning," she said.
　　她这样说道：“我给我所有的朋友都送了同样的圣诞节礼物：一个Pottery Barn牌的闹钟，这样他们就不能再把手机当闹钟作为上床玩手机的借口啦。”
　　If your phone wakes you up in the morning, it may also be keeping you up at night. A 2008 study funded by major mobile phone makers themselves showed that people exposed to mobile radiation took longer to fall asleep and spent less time in deep sleep.
　　如果手机能在早上把你叫醒，那么它也有这个魅力让你晚上不睡觉。2008年对主要手机制造者调查显示，受到过多手机辐射的人入眠所需时间更长，深度睡眠时间也会减短。
　　"The study indicates that during laboratory exposure to 884 MHz wireless signals components of sleep believed to be important for recovery from daily wear and tear are adversely affected," the study concluded.
　　研究总结道：“研究结果显示，实验室中884MHz的无线信号会严重影响到睡眠，从而影响恢复日常生活中所消耗体力。”
　　And that's just a physical symtom of sleeping near the phone ― "sham" exposure to a phone without radiation failed to produce the same effect. The itch to check in at all hours of the night or wake up to the sound of a text message disrupts our sleep, too.
　　这其实和我们把手机放在枕边睡觉的情况一样――手机的辐射也会产生相同的效果。由于想不断地查看信息，以及信息的提示音都会打扰我们的睡眠。
　　A quarter of young people feel like they must be available by phone around the clock, according to a Swedish study that linked heavy cell phone use to sleeping problems, stress and depression. Unreturned messages carry more guilt when the technology to address them lies at our fingertips. Some teens even return text messages while they are asleep.
　　瑞典一份调查显示，四分之一的年轻人觉得他们必须得有手机在身边。手机带来了睡眠问题、压力和抑郁。科技的发展带来了指尖的联系方式，不回复信息只会带来更多的负罪感。所以一些青少年甚至会在睡觉时回复短信。
　　Most of us choose not to set limits on our nighttime availability. Nearly three-quarters of people from the age of 18 to 44 sleep with their phones within reach, according to a 2012 Time/Qualcomm poll. That number falls off slightly in middle age, but only in people 65 and older is leaving the phone in another room as common as sleeping right next it.
　　我们绝大部分人都不会给晚上的时间设定限制。2012年调查显示，四分之三的18至44岁的人会把手机放在身边入睡。这种情况在中年人中会略微下降，但只有65岁及以上的老人才会习惯睡觉时把手机放在其他的房间。
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晚上睡不着，早上&赖床癌&？现代人工作学习压力大，生活节奏快，很多人都多少有点睡眠障碍。究竟是什么原因导致我们入睡困难？Life Noggin小视频做了个3分钟动画，详细解释了人类的睡眠过程和可能引发失眠的各种诱因，最后还包括美国国家睡眠基金会的快速入睡小建议，希望能帮大家改善睡眠。“睡眠不好”如何用英语地道表达？
睡眠不好可是大事。如果睡不好觉，一天都没精神，生活工作自然也会受影响啦。如果去医院，你该怎么用对大夫描述你的病情呢？下面是一些“睡眠不好”的表达，一起来看看吧。He is sleeping poorly.他睡不好。He has difficulty in sleeping, inability to concentrate.他不易入睡，也难集中精神。It is usually hard for her to fall asleep when she goes to bed at night.她晚上就寝，很难入睡。He wakes during the night or early morning and finds it difficult to fall asleep again.他晚间或清早醒来后，再也不能入睡。He has nightmares occasionally.他有时做噩梦。
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Sleep difficulties are a common problem for millions of adults. Even if you can get to sleep, you might have trouble staying asleep. Does this sound familiar? You drift off to dreamland, but find yourself wide awake at 3 a.m., or maybe you wake up every few hours throughout the night.
sleep is supposed to leave you feeling refreshed and ready to start your day. But if your sleep is , you’re likely to feel
and sleepy the next day. So what gives? There are several factors that may
with getting your zzz’s including the following:数百万成年人受到睡眠问题的困扰。即使你能够睡着，往往也可能睡不沉。听起来很耳熟？你睡着了，结果凌晨三点又醒了，或者你每隔几个小时就会醒一次。充足的睡眠理应让你软然一新，并使你为新的一天做好准备。但如果你的睡眠质量不高，第二天你就会感到疲劳和昏昏欲睡。这到底是什么造成的呢？下面列出了几点会影响你正常睡眠的原因：
1. Too much caffeine:摄入了过多的咖啡因：
You probably already know
and can affect your ability to fall asleep. But it can also lead to poor quality sleep including waking up in the middle of the night. Caffeine has a three to five-hour half-life, which means it takes your body that many hours to get rid of half the caffeine you consumed. The bottom line is you may feel the effects of caffeine several hours after you consume it. Keep in mind, energy drinks, cola, chocolate and certain teas also
caffeine. Your best bet is to avoid caffeine about six hours before bed.你可能已经知道咖啡因是一种刺激物且能防止你打瞌睡。但是它同样会造成睡眠质量不佳，会让你睡到半夜就清醒。咖啡因的半衰期通常有3-5个小时，这意味着如果你摄入了咖啡因就需要这么长的时间来排出其中的一般。结果是，摄入咖啡的几个小时后你仍能感受到咖啡因的效力。要记住功，能性饮料、可乐、巧克力、还有特定的茶叶都含有咖啡因，睡前大约六小时就最好不要碰还有含有咖啡因的食物。
2. Stress:压力：
Stress and lack of sleep seem to go hand in hand. If you’re stressed, it can be hard to sleep well and may lead to middle of the night . When you don’t get enough sleep, that can also lead to more stress and it becomes a
cycle. According to the American Psychological Association, adults who get less than eight hours of sleep each night report higher levels of stress
than those who sleep longer. Although it can be easier said than done, it’s important to
before bed.压力和缺觉从来都是一起来的。如果你感到压力大，那么晚上就睡不好，会半夜失眠。你睡不好，又会觉得压力很大，然后就造成恶性循环。按照美国心理学协会的研究表明，每天谁不满8个小时的成人比每天能睡的满8个小时或是更长的成人，感觉到更大的压力。尽管说的比做的容易，但是睡前的放松会让你有好的睡眠。
3. Sleep environment:睡觉的环境：
Your sleep environment can contribute to poor sleep. For example, loud noises can
you from a sound sleep or light
through the shades can wake you. Fortunately, there are ways to make your bedroom more sleep-friendly. Invest in a quality
and consider keeping your bedroom cool, which most people find helps sleep. Make sure your curtains are heavy enough to block out sunlight and use a white noise machine or earplugs to block sounds from outside.睡觉的环境也可能是糟糕睡眠的原因。突如其来的噪音会把你从沉睡中吵醒，或是昏暗中的出现的光线也会让你醒来。幸运的是，这里我们提供了几个营造睡眠环境的妙招。下点血本买个质量好的床垫和舒适的床上用品，保证卧室清凉，很多人都发现这样对于睡眠很管用。窗帘要够厚且保证遮光，用白噪音发生器或是耳塞来组个外来噪音。
4. An aching back:背痛：
Back pain can
sleep and leave you struggling to find a comfortable position. If you have
back pain, it’s important to treat the underlying cause. Also, your sleep position can make a big difference in your comfort level. The right position for you may depend on whether your upper or lower back ache. To take the pressure off your back, the Mayo Clinic recommends sleeping on your side with your knees slightly pulled up towards your chest with a pillow between your knees.背痛会打断你的睡眠，你在床上辗转反侧就为找到一个舒服的姿势睡觉。如果你患有慢性背部疼痛，那么你很有必要去查出潜在原因。其次，不同疼痛程度，睡觉的姿势也大有讲究，正确的睡觉姿势取决于你是上背部疼还是下背部疼。为了减轻你背部的压力，Mayo诊所推荐侧睡姿势，且膝盖朝胸部弯曲，在膝盖间夹一个枕头的睡觉姿势。
5. Hormones:荷尔蒙：
Your hormones play a role in several functions including sleep. When there is an
or a , shifting hormones can contribute to sleep disturbances. A woman’s
often cause hormonal changes that may affect their quality of sleep. For example, decreased
can lead to hot flashes, which wake you up at 2 a.m. You can’t always control your hormones, but you can make your environment conducive for sleep, unwind before bed and stick to the same sleep schedule. If those strategies don’t help, talk with your doctor. Hormonal replacement therapy or additional treatment may be an option.你的荷尔蒙有诸多功能，其中就包括睡觉。如果荷尔蒙分泌不平衡或是有波动，则会造成你的睡眠紊乱，妇女的经期，怀孕，停经，还有更年期通常都会造成体内荷尔蒙变化从而影响睡眠质量。比如，雌性激素分泌的降低会导致潮热，让你在半夜两点醒来。你不能控制自己的荷尔蒙，但你可以创造一个利于睡眠的环境，身体放松，并坚持规律的作息。如果以上都不管用，那就要去看医生，荷尔蒙代替治疗或者其他的附加治疗都是可供选择的。
6. Alcohol:酒精：
If you enjoy a cocktail before bedtime, you know alcohol may help you get to sleep. But the bad news is it actually can interfere with your quality of sleep. As the alcohol
and the effects wear off, it prevents deep sleep, which causes restless sleep throughout the night. Consider limiting alcohol a few hours before you hit the sack.如果你喜欢睡前来杯鸡尾酒，你应该知道它能让你更容易入睡。但坏消息是，酒精会影响你的睡眠质量。随着酒精在体内进行新陈代谢并逐渐被消耗殆尽，它会妨碍你进入深度睡眠，这会让你一晚上都睡不安稳。要保证好的睡眠质量，那么在睡前几小时最好不要饮酒。
7. Eating too late:吃的太晚：
A light midnight snack may be fine, but a heavy meal too close to bedtime may leave you tossing and turning during the night. Eating large portions before you turn in for the night can lead to
. If you want a snack before bed, keep it light and stay away from spicy and
foods.半夜吃点零食没事，但是睡前吃一顿大餐，那就等着翻来覆去一整夜吧。睡前吃的太多会引起消化不良和胃酸倒流。如果睡前是在想吃零食，那就少吃一点，而且不能辛辣油腻。
声明：本双语文章的中文翻译系沪江英语原创内容，转载请注明出处。中文翻译仅代表译者个人观点，仅供参考。如有不妥之处，欢迎指正。
人类一生三分之一的是时间都是在睡眠中度过的，一个好的睡眠非常重要，几乎人人都知道，但是依然有不少人饱受失眠和睡眠质量不佳的困扰，看看文中有没有让你睡不着的原因~~