考博英語外刊選讀丨?The Best Sleeping Position, According to

小賽每周三固定更新外刊選讀，全文由希賽考博英語教研團(tuán)隊(duì)單獨(dú)翻譯（此系列供同學(xué)們學(xué)習(xí)所用，未經(jīng)許可，不允許轉(zhuǎn)載），同時(shí)將它收錄到醫(yī)學(xué)/非醫(yī)學(xué)考博英語干貨合集中，大家一定要跟著我持續(xù)堅(jiān)持打卡學(xué)習(xí)哦！

本期主題 The Best Sleeping Position, According to Science

題材：生活類

出處：Curiosity

字?jǐn)?shù)：632 words

[1] There are few things in life better than a good night’s sleep. And there are few worse than a really bad one. Even when you follow all the rules—leave your phone out of the bedroom, have clean sheets, go to bed at a reasonable hour, get around eight hours of shuteye, etc.—you can still wake up feeling achy and crabby. The one thing you may not be nailing. Your sleeping position.

【生活中沒有什么比睡個(gè)好覺更好的了。也沒有什么比沒睡好更糟糕的了。即使你遵守了所有的規(guī)則:把手機(jī)放在臥室之外，有干凈的床單，在合理的時(shí)間上床睡覺，睡足八個(gè)小時(shí)左右，等等——你醒來時(shí)仍然會(huì)感到疼痛和煩躁。你可能沒有注意一件事。那就是你的睡姿?！?/p>

【重點(diǎn)詞匯】

achy /?e?ki/ adj. 隱痛不止的

crabby /?kr?bi/adj. 暴躁的

nail /ne?l/ v. 用（釘子）釘住 n. 指甲；釘子

Back to Bed

[2] We all know the struggle of snuggling into bed and squirming around until some bizarre arrangement of limbs satisfies your finicky body. But if you’re groggy and riddled with aches in the morning, maybe your resting pose wasn’t the right one. Snoozing in the wrong position can cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

【我們會(huì)蜷縮在床上扭動(dòng)身體，直到我們挑剔的身體找到某種合適但怪異的姿勢，我們都經(jīng)歷過這種掙扎。但如果你早上感到昏昏沉沉、渾身疼痛，也許你的休息姿勢并不適合你。以錯(cuò)誤的姿勢睡覺會(huì)導(dǎo)致背部和頸部疼痛、疲勞、睡眠呼吸暫停、肌肉痙攣、循環(huán)障礙、頭痛、胃灼熱、肚子痛，甚至過早長皺紋。】

【重點(diǎn)詞匯】

snuggle /?sn?ɡl/ v. 緊貼；蜷伏

squirm /skw??m/ v. （因緊張、不舒服等）動(dòng)來動(dòng)去，來回扭動(dòng)

bizarre /b??zɑ?(r)/ adj. 怪異的

limb /l?m/ n. 四肢

finicky /?f?n?ki/adj. 過分講究細(xì)節(jié)的

groggy /?ɡr?ɡi/adj. 身體虛弱的; 昏昏沉沉的

riddle /?r?dl/ v. 使布滿窟窿；猜謎 n. 謎語

be riddled with sth. 充滿，充斥

snooze /snu?z/ v. 小睡；打盹

fatigue /f??ti?ɡ/ n. 疲勞；勞累

apnea /?p?n??/ n. 窒息

tummy /?t?mi/ n. 肚子

[3] According to sleep experts, sleeping on your back is the best position. Lying on your back is essentially a neutral position, good for relieving aches and pains you may be suffering from during the day. Because your head is more elevated than your chest, back sleepers are less likely to aggravate heartburn. (Lying on your back can welcome snoring, however. You’ve been warned.)

【睡眠專家表示，仰臥是最好的睡姿。仰臥基本上是一種中立的姿勢，有助于緩解你白天可能遭受的疼痛。因?yàn)槟愕念^部比胸部更高，仰臥的人不太可能加重胃灼熱。(然而，仰臥可能會(huì)打鼾。我已經(jīng)警告過你了。)

【重點(diǎn)詞匯】

elevate /?el?ve?t/ v. 提拔；晉升；舉起

aggravate /??ɡr?ve?t/v. 使嚴(yán)重；使惡化

snore /sn??(r)/ v. 打鼾

[4] However, only about 8 percent of people land in this position naturally. The other positions are prone to some unwanted side effects. Sleeping on your right side, for example, has been known to trigger heartburn. The theory here is that a muscle in your esophagus is loosened in this position, making it easy for the acids in your stomach to creep into your throat. Whether it’s right or left, sleeping on your side — the most common position, according to the National Sleep Foundation — can also cause shoulder and hip pain.

【然而，只有大約8%的人能自然地保持這種姿勢。其他姿勢容易產(chǎn)生一些不必要的副作用。例如，向右側(cè)側(cè)睡會(huì)引發(fā)胃灼熱。理論依據(jù)是：食道中的肌肉在這個(gè)位置是松弛的，這使得胃酸很容易倒流進(jìn)喉嚨。不管是往右側(cè)睡還是往左側(cè)睡，根據(jù)國家睡眠基金會(huì)的說法，側(cè)臥是最常見的睡姿，但會(huì)導(dǎo)致肩部和臀部疼痛?！?/p>

【重點(diǎn)詞匯】

esophagus /??s?f?ɡ?s/ (同oesophagus) n. 食道；食管

creep /kri?p/ v. 悄悄地前進(jìn)

[5] If you’re set in your side-sleeping ways, make sure you have a neck-supporting pillow that’s thick enough to take pressure off your shoulders. Stuffing a pillow between your knees could prevent lower back pain too, Shelby Harris, a sleep medicine expert and a professor at Albert Einstein College of Medicine, tells Popular Science.

【如果你習(xí)慣側(cè)臥，一定要有一個(gè)足夠厚的枕頭來支撐脖子，以減輕肩膀的壓力。睡眠醫(yī)學(xué)專家、阿爾伯特·愛因斯坦醫(yī)學(xué)院教授謝爾比·哈里斯在接受《大眾科學(xué)》雜志采訪時(shí)表示，在膝蓋之間塞一個(gè)枕頭也可以預(yù)防腰痛?！?/p>

【重點(diǎn)詞匯】

stuff /st?f/ v. 塞滿 n. 東西，物品

[6] The worst position of all, however, is stomach sleeping. For the 7 percent who select this position, sleeping on your stomach puts pressure on your entire body and increases your likelihood of waking up with numbness and aching joints. If you’re going to do it, Harris recommends using a flatter pillow to reduce strain on your neck while you keep your head turned all night. Or if you, for some wild reason, feel the need to sleep on your stomach with your face down, put a pillow under your forehead.

【然而，最糟糕的睡姿是俯臥。對于選擇這種睡姿的7%的人來說，趴著睡會(huì)給整個(gè)身體帶來壓力，增加了醒來時(shí)關(guān)節(jié)麻木和疼痛的可能性。如果你打算趴著睡，哈里斯建議使用一個(gè)較平的枕頭，以減少你整晚轉(zhuǎn)動(dòng)頭部時(shí)頸部的壓力。或者，如果你出于某種不受控的原因，覺得需要臉朝下趴著睡，可以在額頭下面放一個(gè)枕頭?！?/p>

【重點(diǎn)詞匯】

likelihood /?la?klih?d/ n. 可能，可能性

numbness /?n?mn?s/ n. 麻木

flatter /?fl?t?(r)/ v. 奉承

You Can Do It, Put Your Back Into It

[7] If you’re not achieving all four qualities that make up a good night’s sleep, you can experiment with your sleeping position to see if that could solve it. According to Harris, you can actually train yourself to be one of the hallowed 8 percent of back sleepers. She recommends snuggling into bed surrounded by pillows: put one or two on each side and one beneath your knees. This will help keep you from mindlessly rolling right out of the position in the middle of the night. For an extreme measure, Harris says you can sew half a tennis ball to each side of your pajamas to keep yourself from getting comfortable on either side, even when you’re dead asleep.

【如果你不具備擁有一個(gè)好睡眠的這四種品質(zhì)，你可以嘗試一下固定睡姿，看看是否能解決這個(gè)問題。根據(jù)哈里斯的說法，你可以訓(xùn)練自己成為那神圣的8%仰臥者中的一員。她建議躺在被窩里，周圍放幾個(gè)枕頭：一邊放一個(gè)或兩個(gè)，膝蓋下面放一個(gè)。這樣能幫你避免在半夜無意識(shí)地滾出位置。哈里斯說，有一個(gè)極端的辦法（阻止你側(cè)睡），你可以在睡衣的兩邊各縫半個(gè)網(wǎng)球，這樣即使你睡得很熟，也會(huì)覺得不太舒服?！?/p>

【重點(diǎn)詞匯】

hallow /?h?l??/ v. 把……奉為神圣

sew /s??/v. 縫

pajama /p??d?ɑ?m?/ n. 睡衣褲

[8] Everything considered, it all just comes down to what works best for you. “Although it is commonly recommended that sleeping on your back is the best position to sleep in, comfort is key,” Harris said. “If you’re in pain or uncomfortable from your sleep position, it can definitely impact your sleep quality.”

【考慮到所有的因素，這一切都?xì)w結(jié)于什么姿勢適合你。哈里斯說：“盡管人們通常建議仰臥是最好的睡姿，但舒適最重要?！薄叭绻阋?yàn)樗硕械教弁椿虿皇娣?，這肯定會(huì)影響你的睡眠質(zhì)量。”】