Today, tomorrow, learn English naturally. 天天自然学英语
Cheating Ourselves of Sleep
Think you do just fine on five or six hours of shut-eye? Chances are, you are among the many millions who unwittingly shortchange themselves on sleep.
Research shows that most people require seven or eight hours of sleep to function optimally. Failing to get enough sleep night after night can compromise your health and may even shorten your life. From infancy to old age, the effects of inadequate sleep can profoundly affect memory, learning, creativity, productivity and emotional stability, as well as your physical health.
According to sleep specialists at the University of Pittsburgh School of Medicine and Western Psychiatric Institute and Clinic, among others, a number of bodily systems are negatively affected by inadequate sleep: the heart, lungs and kidneys; appetite, metabolism and weight control; immune function and disease resistance; sensitivity to pain; reaction time; mood; and brain function.
Poor sleep is also a risk factor for depression and substance abuse, especially among people with post-traumatic stress disorder, according to Anne Germain, associate professor of psychiatryat the University of Pittsburgh. People with PTSD tend to relive their trauma when they try to sleep, which keeps their brains in a heightened state of alertness.
Dr. Germain is studying what happens in the brains of sleeping veterans with PTSD in hopes of developing more effective treatments for them and for people with lesser degrees of stress that interfere with a good night’s sleep.
The elderly are especially vulnerable. Timothy H. Monk, who directs the Human Chronobiology Research Program at Western Psychiatric, heads a five-year federally funded study of circadian rhythms, sleep strength, stress reactivity, brain function and genetics among the elderly. “The circadian signal isn’t as strong as people get older,” he said.
He is finding that many are helped by standard behavioral treatments for insomnia, like maintaining a regular sleep schedule, avoiding late-in-day naps and caffeine, and reducing distractions from light, noise and pets.
It should come as no surprise that myriad bodily systems can be harmed by chronically shortened nights. “Sleep affects almost every tissue in our bodies,” said Dr. Michael J. Twery, a sleep specialist at the National Institutes of Health.
Several studies have linked insufficient sleep to weight gain. Not only do night owls with shortchanged sleep have more time to eat, drink and snack, but levels of the hormone leptin, which tells the brain enough food has been consumed, are lower in the sleep-deprived while levels of ghrelin, which stimulates appetite, are higher.
In addition, metabolism slows when one’s circadian rhythm and sleep are disrupted; if not counteracted by increased exercise or reduced caloric intake, this slowdown could add up to 10 extra pounds in a year.
The body’s ability to process glucose is also adversely affected, which may ultimately result in Type 2 diabetes. In one study, healthy young men prevented from sleeping more than four hours a night for six nights in a row ended up with insulin and blood sugar levels like those of people deemed prediabetic. The risks of cardiovascular diseases and stroke are higher in people who sleep less than six hours a night. Even a single night of inadequate sleep can cause daylong elevations in blood pressure in people with hypertension. Inadequate sleep is also associated with calcification of coronary arteries and raised levels of inflammatory factors linked to heart disease. (In terms of cardiovascular disease, sleeping too much may also be risky. Higher rates of heart disease have been found among women who sleep more than nine hours nightly.)
The risk of cancer may also be elevated in people who fail to get enough sleep. A Japanese study of nearly 24,000 women ages 40 to 79 found that those who slept less than six hours a night were more likely to develop breast cancer than women who slept longer. The increased risk may result from diminished secretion of the sleep hormone melatonin. Among participants in the Nurses Health Study, Eva S. Schernhammer of Harvard Medical School found a link between low melatonin levels and an increased risk of breast cancer.
A study of 1,240 people by researchers at Case Western Reserve University in Cleveland found an increased risk of potentially cancerous colorectal polyps in those who slept fewer than six hours nightly.
Children can also experience hormonal disruptions from inadequate sleep. Growth hormone is released during deep sleep; it not only stimulates growth in children, but also boosts muscle mass and repairs damaged cells and tissues in both children and adults.
Dr. Vatsal G. Thakkar, a psychiatrist affiliated with New York University, recently described evidence associating inadequate sleep with an erroneous diagnosis of attention deficit hyperactivity disorder in children. In one study, 28 percent of children with sleep problems had symptoms of the disorder, but not the disorder.
During sleep, the body produces cytokines, cellular hormones that help fight infections. Thus, short sleepers may be more susceptible to everyday infections like colds and flu. In a study of 153 healthy men and women, Sheldon Cohen and colleagues at Carnegie Mellon University found that those who slept less than seven hours a night were three times as likely to develop cold symptoms when exposed to a cold-causing virus than were people who slept eight or more hours.
Some of the most insidious effects of too little sleep involve mental processes like learning, memory, judgment and problem-solving. During sleep, new learning and memory pathways become encoded in the brain, and adequate sleep is necessary for those pathways to work optimally. People who are well rested are better able to learn a task and more likely to remember what they learned. The cognitive decline that so often accompanies aging may in part result from chronically poor sleep.
With insufficient sleep, thinking slows, it is harder to focus and pay attention, and people are more likely to make poor decisions and take undue risks. As you might guess, these effects can be disastrous when operating a motor vehicle or dangerous machine.
At your next health checkup, tell your doctor how long and how well you sleep. Be honest: Sleep duration and quality can be as important to your health as your blood pressure and cholesterol level.
难点注释：
Unwittingly, ad
表示“糊里糊涂地；茫然地；无意地”，means “without being aware of what you are doing or the situation that you are involved in”.如：Yet many people unwittingly mistreat their hair by eating an unbalanced diet.许多人因饮食不均衡，而不知不觉地损害他们的头发。
Shortchange，v
1）表示“对…不公平，亏待；欺骗；克扣，少给…应得的东西”，means “to treat someone unfairly, by giving them less than they deserve”.如：The sharpshooters always shortchange the little kids and other pure people. 奸商经常欺骗小孩和其他单纯的人们。
2）表示“少找给…零钱”，means “to give someone back less money than they are owed when the person is buying something from you”.如：I think you may have shortchanged me. 我想你可能少找钱给我了。
Optimally, ad
表示“最佳地；最适地；最优地”，means “in the way that is most likely to bring success or advantage”. 如：Therefore, a prerequisite to planning an effective morning ritual is to take the necessary steps to get the sleep you need to function optimally. 因此，计划一个有效的早晨例行公事的前提是采取有效的方法去获取使你能够最佳活动的睡眠。
Compromise，v；n
1）动词表示“损害，伤害，危及”，means “to risk having a harmful effect on something”. 如：Such conduct will compromise your reputation. 这些举动将会损害你的名誉。
2）不及物动词/名词，表示“妥协，和解；让步”，means "settle by concession, settle a dispute, etc. by making a compromise". 如：Let's compromise and each pay half the damages.我们采取折中办法吧,每人付一半的赔偿费。
The spokesman made it clear that no compromise was yet in sight.发言人表明,目前还不会妥协。
Metabolism, v
表示“新陈代谢”，means “( biology 生 ) the chemical processes in living things that change food, etc. into energy and materials for growth”.如：Their rate of metabolism may slow down. 他们的新陈代谢率可能会降低。
substance abuse, n
表示“滥用毒品，滥用药物”，means “the use of a drug to get pleasure, or to improve a person's performance of an activity, or because a person cannot stop using it.” 如：And in later years, he had some wilder times, including battles with substance abuse. 过后几年里，他有一段艰难时光，包括摆脱滥用药物的影响。
post-traumatic stress disorder
表示“创伤后应激障碍” （ post-traumatic stress disorder，PTSD）是指个体经历、目睹或遭遇到一个或多个涉及自身或他人的实际死亡，或受到死亡的威胁，或严重的受伤，或躯体完整性受到威胁后，所导致的个体延迟出现和持续存在的精神障碍。means “a mental condition in which a person suffers severe anxiety and depression after a very frightening or shocking experience, such as an accident or a war.”
Trauma, n
表示“精神创伤，心理创伤”，means “(a) severe emotional shock and pain caused by an extremely upsetting experience”.如：Some soldiers never recover from the trauma of battle. 许多士兵永远无法从战争的创伤中恢复
Veteran, n
1）表示“退伍军人”，means “A veteran is someone who has served in the armed forces of their country, especially during a war.” 如：His grandfather was a veteran of the World War II. 他的祖父是二战时的老兵。
2）表示“老手，（在某方面）经验丰富的人”，means “someone who has had a lot of experience of a particular activity”，如：This veteran cadre is looked up to by everybody. 这位老干部受到众人的尊敬。
Interfere, v
表示“妨碍，干扰”，means “to prevent something from working effectively or from developing successfully”.如：Don't allow pleasure to interfere with duty. 不要让娱乐妨碍了职责。
Circadian, adj
表示“（动植物的）昼夜的，约一日的，约24小时的（节律，周期）”，means “used to describe the processes in animals and plants that happen naturally during a 24-hour period”.如：Circadian rhythms show persistent, stable periodicities of about 24 hours. 生理节奏表现出大约24小时的连续而稳定的周期性。
Insomnia, n
表示“失眠（症）”，means “the condition of being unable to sleep, over a period of time”.如：
Lately he has been moaning about his insomnia and headache. 他近来一直诉说自己患了失眠和头痛症。
Myriad, adj；n
表示“无数，极大数量；各种各样的”，means “a very large number of things”.如：Myriad stars are twinkling in the night sky. 无数的星星在夜空中闪烁着。I had three weeks to make a myriad of arrangements. 我花了3个星期做大量准备工作。
Tissue, n
1) 表示“（动物或植物的细胞）组织”，means “a group of connected cells in an animal or plant that are similar to each other, have the same purpose, and form the stated part of the animal or plant”.如：The teacher showed the students the pictures of brain tissues.老师给学生们看脑组织的图片。
2）[C]表示“薄纸,棉纸”， means" a thin piece of soft paper which is used as a handkerchief",如：Give some face tissues to me. 给我些面巾纸。
3）[C]表示“一套,一系列”，means" connected or interwoven series", 如：What he said is a tissue of lies. 他所说的是一派谎言。
night owl, n
表示“夜猫子”，means “A night owl is someone who regularly stays up late at night, or who prefers to work at night.” 如：Night owls who wake up late are less likely to take exercise, according to a new report. 据一项最新报道，爱睡懒觉的夜猫子们参加体育锻炼的可能性更低。
Hormone, n
表示“激素；荷尔蒙”，means “a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects”，如：Ethylene is a growth hormone in plants. 乙烯是植物中一种生长荷尔蒙。
Leptin, n
表示“消瘦素（一种激素）”，means “a hormone (= a chemical made in the body) that controls feelings of hunger and the way the body stores fat”.如：Leptin is correlated with insulin resistance of cirrhosis. 瘦素与肝硬化患者的胰岛素抵抗相关。
Ghrelin, n
表示“（让人产生饥饿感的）脑肠肽，饥饿激素”，means “a hormone (= a chemical made in the body) that makes you hungry”.如：When ghrelin levels are up, people feel hungry. 当饥饿激素水平上升时，人们会感到饥饿。
Counteract, v
表示“抵消；对抗；减少”，means “to reduce or remove the effect of something unwanted by producing an opposite effect”.如：We must counteract extremism in the party. 我们应该抵制党内的极端主义。Our bodies produce antibodies to counteract disease. 我们的身体能产生抗体以抵抗疾病。
Glucose, n
表示“葡萄糖”，means “Glucose is a type of sugar that gives you energy.” 如：We injected the glucose into the patient's vein. 我们给病人的静脉里注射了葡萄糖。
Adverse, adj
表示“不利的；负面的；有害的”，means “having a negative or harmful effect on something”.如：He ignored all kinds of adverse comments about him. 他不理睬各种各样对他不利的评论。
Diabetes, n
表示“糖尿病”，means “a disease in which the body cannot control the level of sugar in the blood.”如：The doctor diagnosed her illness as diabetes. 医生诊断她的病是糖尿病。
in a row
表示“接连地；连续地”，means “one after another without a break”.如：The team notched up their third victory in a row. 该队连续三次获胜。
Insulin, n
表示“胰岛素”，means “a chemical substance produced in the body that controls the amount of sugar in the blood (by influencing the rate at which it is removed); a similar artificial substance given to people whose bodies do not produce enough naturally”.如：They were all dependent on supplemental insulin. 他们都依赖于外源胰岛素。
Cardiovascular, adj
表示“心血管的”，means “Cardiovascular means relating to the heart and blood vessels.”.如：Cardiovascular disease is the leading cause of death among Americans. 心脏血管的疾病是美国人死亡的首要原因。
Elevation, n
1）表示“（水平或数量）提高，升高，增加”，means “an increase in the level or amount of sth”如：an elevation of the temperature in the afternoon下午温度升高；
2）表示“ 提拔；晋级；提升”，means “the process of sb getting a higher or more important rank”如：His elevation to the position of General Manager was announced yesterday. 昨天宣布他晋升总经理职位。
3）表示“（某地方的）高度；（尤指）海拔”，means “the height of a place, especially its height above sea level”.如：The city is at an elevation of 2000 metres. 这座城市海拔2000米。
Hypertension, n
表示“高血压”，means “a medical condition in which your blood pressure is extremely high.” 如：They claim that hypertension has numerous causes. 他们认为高血压有许多原因。
Calcification, n
表示“钙化”，means “a gradual increase in the amount of calcium in body tissue, sometimes as a response to injury, causing the tissue to harden, or an area of such tissue”.如：Calcification proportion was high in benign SPN. 钙化在良性结节中比例较高。
Coronary, adj
表示“动脉的，冠状动脉的”，means “relating to the arteries (= thick tubes) that supply blood to the muscles of the heart”.如：But it is a primary symptom of coronary artery disease. 但它是冠状动脉疾病的主要症状。
coronary artery表示“冠状动脉”（either of the two arteries that supply blood to the heart）。
Artery, n
1）表示“动脉”，means “one of the thick tubes that carry blood from the heart to other parts of the body”.如：Blood was spouting from the severed artery . 血从切断的动脉里喷出来。
2）表示“要道；干道；干线”，means “an important road or railway line”如：The Yangtse River is one of the main arteries of traffic in China. 长江是中国的交通要道之一。
Inflammatory, adj
1）表示“发炎的；引发炎症的”，means “causing or related to swelling and pain in the body”。如：Some inflammatory mediators also can stimulate mucin secretion. 一些炎症介质也可以刺激粘蛋白的分泌。
2）表示“使人激愤的；煽动性的”，means “intended or likely to cause anger or hate”.如：Often, reporters will go out of their way to stir up the pot, asking questions in such a way as to provoke an inflammatory response.记者们经常会故意激起两派的斗争，以一种挑逗的方式询问问题，想得到有煽动性的回答。
Elevate, v
1）表示“抬高；提高；使上升；举起”，means “to raise something or lift something up”；如：He used a couple of bolsters to elevate his head. 他用两个垫枕垫头。
2）表示“提升；提高；改进”，means “to make someone or something more important or to improve something”.如：Reading good books elevates your mind. 阅读好书使人思想高尚。
Secretion, n
表示“分泌；分泌液”，means “the process by which an animal or plant produces and releases a liquid, or the liquid produced”.如：The secretion of bile is useful for our bodies. 胆汁的分泌对我们的身体很有用处。
Melatonin, n
表示“褪黑素，降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）”，means “a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern”。如：But the amount of melatonin in milk is small. 但牛奶中的褪黑激素含量很少。
Colorectal, adj
colorectal /k.lrek.tl/ 表示“结肠直肠的”，means “relating to the colon (= the large bowel) and the (= rectum) (= the last section of the large bowel).”如：Likewise, the diet did not protect women from colorectal cancer. 同样,这种饮食也不能保护妇女不患直肠癌。
Polyp, n
表示“息肉”，means “a small mass of cells that grows in the body, and is usually not harmful.” 如：Preventive reception of colonic polyp is still the best treatment. 结肠息肉预防性切除仍是最好的治疗方法。
Affiliate, v; n
作名词，表示“附属机构；分支机构；分公司；分会”，means “a company, an organization, etc. that is connected with or controlled by another larger one”，如It is an affiliate of the Red Cross. 它是红十字会的一个份子。
作动词，表示“使并入，使隶属（较大的团体或组织）；使紧密联系”，means “to cause a group to become part of or form a close relationship with another, usually larger, group, or organization”，如：
The Committee regrets that it cannot right now affiliate your group to their Society. 那个委员会很抱歉，不能马上将你们的团体并入他们的学会。
复旦大学附属中学 The High School Affiliated to Fudan University
清华大学附属中学 Tsinghua University High School
中国人民大学附属中学 The High School Affiliated to Renmin University of China
浙江大学附属中学 The High School Attached to Zhejiang University
ADHD
注意缺陷与多动障碍（Attention deficit and hyperactivity disorder， ADHD）俗称多动症，指发生于儿童时期，与同龄儿童相比，以明显注意集中困难、注意持续时间短暂、活动过度或冲动为主要特征的一组综合征。means “a condition in which someone, especially a child, is often in a state of activity or excitement and unable to direct their attention towards what they are doing.” 如：Ritalin is the best known drug used to treat ADHD. 利他林是最为人所知的过动症治疗药物。
Cytokine, n
表示“细胞活素，细胞因子”，means “a small protein produced by cells in the nervous and immune systems that affects what happens between cells”。如：By arraying multiple cytokine specific capture antibodies onto a glass support, multiplex detection of cytokines in one experiment is made possible. 通过在玻璃表面排列各种特异性细胞因子捕获抗体，可以在一个实验中检测多种细胞因子。
Susceptible, adj
表示“易受影响（或伤害等）；敏感；过敏”，means “very likely to be influenced, harmed or affected by sb/sth”.如：Children are more susceptible than adults. 孩子比成人易受外界的影响。
Insidious, adj
表示“潜伏的；隐袭的；隐伏的；暗中为害的”，means “spreading gradually or without being noticed, but causing serious harm”.如：That insidious man bad-mouthed me to almost everyone else. 那个阴险的家伙几乎见人便说我的坏话。
Undue, adj
表示“过分的，过度的”，means “to a level that is more than is necessary, acceptable, or reasonable”.如：I didn't want to show undue excitement. 我不想表现出过分的激动。He tried to exercise an undue influence upon his colleagues. 他想对他的同事施加不适当的影响。
Cholesterol, n
表示“胆固醇”，means “Cholesterol is a substance that exists in the fat, tissues, and blood of all animals. Too much cholesterol in a person's blood can cause heart disease.”如：Would you expect the cholesterol to be elevated? 你考虑胆固醇会升高吗?