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CNN News: 手机成瘾戒掉如戒毒?

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2017年08月11日

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Ten hours and thirty-nine minutes per day, that's how much time American adult spend on average staring at a screen. Don't get mad at me. We're only 10 minutes.
每天10小时39分钟,这就是美国成年人每天盯着屏幕看的平均时间。别冲我发火,我们的新闻只有10分钟而已。
The statistic comes from a Nielsen company audience report from last year. It includes time spent on tablets, smart phones, computers, games, TVs.
该数据来自尼尔森公司去年的一份报告。该报告涵盖了美国成年人花在平板电脑、智能手机、电脑、游戏和电视上的时间。
And for those who can't step away, it could be considered toxic.
对那些无法远离电子产品的人,可以被视为中毒。
How do you know you have a problem and you need a digital detox?
那么该如何了解自己是否有问题,是否需要进行一次数字戒毒?
Well, if you're watching this right now, you're probably tech-savvy. You've got lots of different devices and you maybe somebody who is in a need of a digital detox. It's when these devices start to control your life as opposed to making them easier.
如果你现在正在看这则新闻,那么你有可能是个科技通。你拥有很多不同的电子设备,而且可能就是需要进行数字戒毒的人。当电子设备开始控制你的生活,而不是使你的生活变得更方便时,你就需要进行数字戒毒了。
The area we find this impacts your life the most — and this may surprise you — but it's in fact your sleep. You find that people who are using their devices so close to bedtime creates an arousal in your brain that is so profound that it makes it much harder to go to sleep. It also affects your circadian rhythm overall. That's your sort of normal rhythm between lights and night, and when that is disrupted, it just throws off your whole sleep schedule.
我们发现的电子设备对你的生活影响最大的方面可能会令你感到吃惊——但是事实上,它影响最大的就是睡眠。你会发现,那些在临睡前使用电子设备的人会在大脑中产生一种强烈的兴奋感,以至于让人更加难以入睡。它还会影响你的生理节奏,就是人类正常的昼夜节奏,而一旦这一节奏被打乱,那么你的整个睡眠规律也就会被打乱。
One thing you don't realize is that simply by reading an email or reading a text message in the middle of the night, it can take your brain from zero to sixty very, very quickly and that brain is a very, very hard brain to slow down.
你可能没有意识到的是,仅仅是在半夜阅读一封邮件或看一条短信,你的大脑的兴奋度就会非常迅速地从0飙升至60,而且大脑一旦兴奋起来就非常非常难以冷静下来。
One golden rule that most sleep experts agree on is that if you do get woken by the phone or by something else and you're awake, get up and walk around. Don't come back and lie in the bed until you're truly ready to go to sleep.
大多数睡眠专家一致同意的一条黄金法则是,如果你确实被手机或其他设备吵醒了,那你就醒来,然后起床四处走走。在你真正准备好入睡以前,不要躺回床上。
So, take a break. Put on the "out of office". Put the cellphone away. It could help you live to a hundred.
所以,休息一下吧。把你的状态设置成“离开”。手机放到一边。这样做能帮你活到100岁。

Ten hours and thirty-nine minutes per day, that's how much time American adult spend on average staring at a screen. Don't get mad at me. We're only 10 minutes.
The statistic comes from a Nielsen company audience report from last year. It includes time spent on tablets, smart phones, computers, games, TVs.
And for those who can't step away, it could be considered toxic.
How do you know you have a problem and you need a digital detox?
Well, if you're watching this right now, you're probably tech-savvy. You've got lots of different devices and you maybe somebody who is in a need of a digital detox. It's when these devices start to control your life as opposed to making them easier.
The area we find this impacts your life the most — and this may surprise you — but it's in fact your sleep. You find that people who are using their devices so close to bedtime creates an arousal in your brain that is so profound that it makes it much harder to go to sleep. It also affects your circadian rhythm overall. That's your sort of normal rhythm between lights and night, and when that is disrupted, it just throws off your whole sleep schedule.
One thing you don't realize is that simply by reading an email or reading a text message in the middle of the night, it can take your brain from zero to sixty very, very quickly and that brain is a very, very hard brain to slow down.
One golden rule that most sleep experts agree on is that if you do get woken by the phone or by something else and you're awake, get up and walk around. Don't come back and lie in the bed until you're truly ready to go to sleep.
So, take a break. Put on the "out of office". Put the cellphone away. It could help you live to a hundred.

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