为了获得更好的睡眠，你应该吃什么？

这个BBC播客在英国以外的地区由广告支持。

This BBC podcast is supported by ads outside the UK.

无论你在哪里收听，都能通过BBC播客获得更多内容。

Get more with BBC Podcasts wherever you listen.

订阅Apple Podcasts上的BBC播客高级版，抢先收听你喜欢的节目，比如《邪恶天才》、《好坏的亿万富翁》和《你死我活》。

Be the first to listen to your favorite shows like "Evil Genius," "Good Bad Billionaire," and "You're Dead to Me" with a subscription to BBC Podcasts Premium on Apple Podcasts.

你也可以通过Amazon Music订阅，免费收听我们的一系列播客，没有广告。

You can also enjoy a range of our podcasts ad-free with an Amazon Music subscription.

你好，欢迎收听BBC英语学习的《六分钟英语》。

Hello, welcome to Six Minute English from BBC Learning English.

我是菲尔。

I'm Phil.

我是乔治。

And I'm Georgie.

你知道吗，现在你可以观看这个播客的视频版本，还带字幕。

Did you know that you can now watch a video version of this podcast with subtitles?

你可以在bbclearningenglish.com找到它。

You can find it at bbclearningenglish.com.

那么，菲尔，你有没有遇到过睡不好觉的情况？

Now, Phil, do you ever struggle to get a good night's sleep?

有时候会。

I do sometimes.

如果我一直在想某件事，或者更糟的是，喝了杯不该喝的咖啡，有时候我能在床上躺好几个小时。

If I've been thinking about something a lot or, even worse, if I've had a cup of coffee later than I should, sometimes I can lie there for hours.

是的。

Yes.

我们很多人都熟悉那种躺在床上，感觉非常累，但就是睡不着的感觉。

Well, many of us will be familiar with that feeling of lying in bed, feeling really tired, but just not being able to go to sleep.

但是，是什么导致我们难以入睡，我们又能做些什么呢？

But what causes us to struggle to sleep, and is there anything we can do about it?

研究人员一直对饮食和睡眠之间的联系感兴趣。

Well, researchers have for a while been interested in the link between what we eat and how we sleep.

今天在《六分钟英语》里，我们会聊聊这个话题，并探讨为了睡个好觉，你应该吃些什么。

Today on Six Minute English, we'll be talking about this and asking what should you eat for a better night's sleep?

好的，菲尔，我们先从一个小测验开始吧。

Okay, Phil, let's start with a quiz question.

专家说，成年人每晚需要七到九小时的睡眠才能保持健康。

So adults need between seven to nine hours sleep a night to stay healthy according to experts.

但根据调查，英国有多少比例的人表示自己的睡眠时间不足这个标准呢？

But what percentage of people in the UK say they get less than this?

是A，15%，B，25%，还是C，35%？

Is it A, 15%, B, 25%, or C, 35%?

好的，我觉得大家睡眠都不太好，所以答案应该是C，35%。

Okay, I think people find sleeping hard, so I think it's going to be C, 35%.

好的，我们稍后会在节目中揭晓答案。

Okay, well, we'll find out the answer later in the program.

乔治，你一直在研究这方面的资料。

Georgie, you've been looking at the research on this.

科学家们认为我们吃什么会影响睡眠吗？

Do scientists think that what we eat affects how we sleep?

是的，他们这么认为。

Yes, they do.

科学家们做了一些长期研究，就是观察一大群人很长一段时间，结果发现更健康的饮食和更好的睡眠质量有关。

Scientists have done some long-term studies, so looking at large groups of people over a long period of time, and they found that a healthier diet is associated with better quality sleep.

他们还做了一些更小的研究，更仔细地看人们具体吃了什么，然后在实验室里研究他们的睡眠情况。

They've also done some smaller studies looking in more detail at exactly what people are eating and then studying how they sleep in a laboratory.

好的。

Okay.

在这些研究中，他们有没有发现某些食物比其他食物对睡眠更好？

In these studies, have they found that particular foods are better for our sleep than others?

嗯，与其说是特定的食物，不如说是特定的营养素。

Well, it's less about particular foods and more about particular nutrients.

营养素就是你的身体为了生存和保持健康所需要的重要物质。

So nutrients means important things your body needs to survive and be healthy.

比如说，蛋白质就是一种营养素。

For example, protein is a nutrient.

BBC世界服务节目《食物链》采访了研究员玛丽-皮埃尔·圣翁热教授，探讨哪些营养素对睡眠很重要。

BBC World Service program, "The Food Chain" has been speaking to researcher Professor Marie-Pierre St-Onge about which nutrients are important for sleep.

所以，那些更接近地中海饮食模式的饮食，富含水果、蔬菜和全谷物，动物性食物较少，糖分也较低。

So diets that look more like a Mediterranean pattern, higher in fruits and vegetables, whole grains, lower in animal-based foods, lower in sugar.

但根据我们自己的研究，在实验室里评估食物摄入时，我们看到了类似的模式。不过说到营养素，那些纤维含量较高（纤维存在于水果、蔬菜和全谷物中）而饱和脂肪含量较低（饱和脂肪更多存在于植物性食物中）的饮食，与夜间更深的睡眠有关。

But then from our own research where we evaluate food intakes in the lab, we see similar patterns really, but when we talk about nutrients, diets that are higher in fiber, which we find in fruits and vegetables and whole grains, and lower in saturated fats, which we find in more plant-based types of foods, are associated with more deep sleep at night.

玛丽-皮埃尔说，地中海式饮食与良好的睡眠有关。

Marie-Pierre says that Mediterranean-style diets are associated with good sleep.

地中海饮食包含大量蔬菜，以及较少的动物性食物，比如肉类和奶制品。

A Mediterranean diet includes lots of vegetables and less animal-based foods, such as meat and dairy.

是的，而且玛丽-皮埃尔自己的研究表明，某些营养素，比如纤维，对睡眠很重要，而其他一些，比如饱和脂肪，则不那么重要。

Yes, and Marie-Pierre's own research shows that some nutrients, such as fiber, are important for sleep, and others, such as saturated fats, are less important.

饱和脂肪是一种主要存在于肉类和奶制品中的脂肪，被认为对健康有害。

Saturated fat is a type of fat mainly found in meat and dairy that's thought to be bad for your health.

根据玛丽-皮埃尔的说法，少吃饱和脂肪、多吃像纤维这样的营养素，和夜间更深的睡眠有关。

And according to Marie-Pierre, eating less saturated fat and more nutrients like fiber is associated with more deep sleep at night.

深度睡眠就是你睡得更沉，身体能够得到休息的时候。

A deep sleep is when you are more fully asleep, and your body is able to rest.

所以乔治，听起来如果我们想改善睡眠，注意饮食很重要。

So Georgie, it sounds like thinking about our diets is important if we want to improve our sleep.

而且我听说某些食物含有大量对睡眠有帮助的营养素。

And now I've heard that certain foods have a lot of nutrients that can be helpful for sleep.

这是真的吗？

Is that true?

嗯，关于特定食物对睡眠的影响，确实有一些有限的研究。

Well, there is some limited research on specific foods and their impact on sleep.

比如，科学家一直在研究猕猴桃和酸樱桃汁，你可能也会看到一些补充剂的广告，声称能改善睡眠。

So for example, scientists have been studying kiwi fruits and also tart cherry juice, and you may also see adverts for supplements that claim to improve sleep.

补充剂是你服用的药片，含有你日常饮食中可能无法获取的特定营养素。

Supplements are tablets you take which contain particular nutrients that you might not get in your everyday diet.

但专家表示，关注整体饮食结构，而不是某一种水果或补充剂，才是最有效的做法。

But experts say that focusing on our whole diet rather than one particular fruit or supplement is going to be the most effective.

下面请睡眠医生阿里·哈尔在BBC世界服务节目《食物链》中进一步解释。

Here's sleep doctor Ali Hare explaining more to BBC World Service program, "The Food Chain."

我觉得人们常常在寻找一种单一的补充剂，或者我们在社交媒体上被灌输了很多这样的东西，不是吗？那种神奇的粉末或神奇药片，吃了就能从今晚开始立刻睡得更好。

I think people are looking for the one supplement often, or we're fed a lot of these things, aren't we, on social media, this magical powder or this magical tablet that you can take that will help you sleep better immediately from tonight.

当然，玛丽-皮埃尔和我知道，不幸的是，没有这样的灵丹妙药，如果有的话，我相信我们早就发财了。

And of course, Marie-Pierre and I know that there is no such magic bullet, unfortunately, and if there was, I'm sure we would be doing very well for ourselves.

阿里说，人们正在寻找一种能帮助睡眠的补充剂。

Ali says people are looking for a supplement that can help them sleep.

是的。

Yes.

她说，我们在社交媒体上被灌输了很多关于神奇药片的信息。

She says we are fed information on social media about magical tablets.

如果你被灌输信息，意思就是有人持续不断地给你大量信息。

If you are fed information, you are given lots of it in a continuous way.

但阿里认为，专家们知道没有什么灵丹妙药能帮你入睡，而灵丹妙药指的是一个简单有效的解决问题的方法，通常这种问题并不存在。

But Ali argues that experts know there's no magic bullet to help you sleep, and a magic bullet refers to a simple and effective solution to a problem that's usually one that doesn't exist.

好了，现在我觉得是时候揭晓你测验问题的答案了，乔治。

Okay, well, now I think it's time to find out the answer to your quiz question, Georgie.

是的。

Yes.

我问你，英国有多少百分比的成年人说他们每晚睡眠不足七小时。

I asked you what percentage of UK adults say they get less than seven hours sleep a night.

我说我认为是C，35%。

And I said I thought it was C, 35%.

你答对了，菲尔。

You are correct, Phil.

是的，根据YouGov的一项研究，35%的成年人说他们每晚睡眠时间只有六小时或更少。

Yes, 35% of adults say they get six hours or less sleep a night according to a study by YouGov.

好的，让我们回顾一下本期节目中学到的词汇，从营养素开始，营养素是你的身体需要维持生存和健康的重要物质。

Okay, let's recap the vocabulary we learned in this program, starting with nutrients, which are important things your body needs to survive and be healthy.

饱和脂肪主要存在于肉类和奶制品中，被认为对健康有害。

Saturated fats are fats mainly found in meat and dairy products that are thought to be bad for our health.

深度睡眠是指身体完全入睡并能够休息的状态。

A deep sleep is when your body is fully asleep and able to rest.

补充剂是含有特定营养素的片剂或其他产品，这些营养素可能在你日常饮食中摄入不足。

Supplements are tablets or other things which contain particular nutrients you might not get in your everyday diet.

灌输信息是指持续不断地提供大量信息。

To feed information means to give lots of it in a continuous way.

而灵丹妙药是指一种简单有效的解决方案，而且往往这种方案并不存在。

And a magic bullet is a simple and effective solution, and it's often one that doesn't exist.

好了，我们的六分钟时间又到了，但别忘了，你可以在我们网站上的练习册里测试一下你学到的东西。

Once again, our six minutes are up, but don't forget, you can test what you've learned with the worksheet on our website.

请访问bbclearningenglish.com。

Go to bbclearningenglish.com.

感谢你的收听，再见。

Thanks for joining us, and goodbye.

再见。

Goodbye.

还有六分钟吗？

Got another six minutes?

我们还有很多内容可以帮助你学习英语。

We have lots more to help you with your English.

试试《Real Easy English》，从自然的英语对话中学习，或者从世界各地的重要新闻中学点英语。

Try Real Easy English to learn from natural English conversations or learn some English from the biggest news stories from around the world.

在播客应用里搜索BBC Learning English，找到我们的其他节目，或者访问bbclearningenglish.com获取更多内容。

Search BBC Learning English in your podcast app to find our other programs or find much more at bbclearningenglish.com.

无论你在哪里收听，都可以通过BBC播客获取更多内容。

Get more with BBC Podcasts wherever you listen.

订阅Apple Podcasts上的BBC播客高级版，抢先收听你最喜欢的节目，比如《Evil Genius》、《Good Bad Billionaire》和《You're Dead to Me》。

Be the first to listen to your favorite shows like "Evil Genius," "Good Bad Billionaire," and "You're Dead to Me" with a subscription to BBC Podcasts Premium on Apple Podcasts.

你也可以通过Amazon Music订阅，无广告收听我们的一系列播客。

You can also enjoy a range of our podcasts ad-free with an Amazon Music subscription.