英语笔译实务 3级配套训练 第十一单元汉译英(二)如何入睡.doc

笔译实务 3级配套训练 第十一单元 汉译英（二）
英语笔译实务 3级配套训练 第十一单元
汉译英（二）
如何入睡

训练你的身体以便更易入睡，试试以下建议：
第一、坚持每晚按时睡觉。
第二、睡前试试深呼吸、瑜珈功或者轻轻地伸展一下筋骨，以减轻一天的压力。
第三、给你一下满意的物质环境，消除干扰性噪音，创造一个温馨的环境。保持凉爽——人们通常在22～24摄氏度房间里睡得最好。
第四、注意饮食。在晚餐或者夜宵中最好选用含有氨基酸的食物，如奶制品、豆类、花生、家禽肉或绿叶菜。即使在白天也要尽量避免摄入咖啡因，因为它的刺激作用在饮用后延续很长时间。
第五、少喝酒，别抽烟。酒精能使睡眠不好。抽烟的刺激作用就像用冷水洗澡一样。
第六、运动。研究证实，每周至少进行三次适度有氧运动有利良好的睡眠。但是，注意到就寝之前四个小时内不要运动，不然会有相反的效果。
如果连续失眠或者白天困倦，就请咨询一下医生。甲状腺和肾脏功能紊乱可能是导致失眠的健康原因。不管怎样的原因，专家提醒你们不能忽视长期睡眠不足问题。当你睡不着觉的时候，你的肉体和精神都会蒙受损失。

👉 课文词汇
瑜珈功 yoga 伸展一下筋骨 stretching
氨基酸 amino acid 咖啡因 caffeine
有氧运动 aerobic activity / exercise
失眠 insomnia
甲状腺和肾脏功能紊乱 thyroid and kidney disorders

👉 参考译文

How to Go into Sleep

To train your body (yourself) to get / go to sleep more easily, try these tips:
1. Stick to a regular bedtime schedule.
2. Try deep breathing, yoga, or light stretching to alleviate the day’s stress. (To clear your mind of the day’s tensions, follow some relaxation techniques like deep breathing, yoga or gentle stretching.)
3. Give yourself a satisfying physical environment without disturbing noise and create a soothing background (Create satisfactory, noise-free and soothing conditions). Keep it cool – people usually sleep best in rooms that are between 22 and 24 centigrade.
4. Watch what you eat (Pay attention to your diet). Foods containing sleep-inducing amino acid, found in dairy products, beans, peanuts, poultry, and green leafy vegetables, are good choices for dinner or nighttime snack. (Dairy products, beans, peanuts, chicken and leafy green vegetables are rich in sleep-bringing amino acids that make them perfect for an evening meal or bedtime munching). You may want to avoid caffeine even during / in (the) daytime because its stimulative effects linger long after consumption. (Even during the day, caffeine intake should be avoided, for its exciting effects remain long after it was ingested.)
5. Limit alcohol consumption (Take alcohol only in moderation) and avoid tobacco. Alcohol can produce troubled sleep. Smoking stimulates the body as much as an ice-cold shower.
6. Do exercise. Studies confirm / Studies have confirmed / Research has proven that moderate aerobic activity at least three days a week promotes sound sleep (are conducive to a deep sleep). But take care not so exercise within four hours before going to bed; otherwise, it tends to have the reverse effect.
If sleep trouble or daytime drowsiness persists, consult a doctor. Thyroid and kidney disorders are among possible health problems that can produce insomnia (See a doctor if insomnia or drowsiness during the day becomes chronic. Sleeplessness may be attributed to aliments like thyroid or kidney malfunctions.) Anyway, you shouldn’t ignore chronic lack of sleep. Physically and mentally, you lose when you don’t snooze. (In any case, you must not turn a blind eye to persistent interrupted sleep. Lack of soothing sleep means damage to your physical and mental well-being.)

3 / 4