TED经典演讲稿是睡个好觉还是熬夜学习.pdf

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1、TED题：The benefits of a good nights sleep作者:Shia Marcu是睡个好觉，还是熬夜学习Its 4 a.m.,and the big test is in eight hours,followed by a piano recital.Youve been studying and playing for days,but you still dont feel ready for either.So,what can you do?Well,you can drink another cup of coffee and spend the next

2、few hours cramming and practicing,but believe it or not,you might be better off closing the books,putting away the music,and going to sleep.现在是凌晨四点，时之后你有场重要的考试，接着还有场钢琴独奏会。你已经连学习和苦练钢琴，但你仍觉得你还未准备好。那么你能做些什么呢？你可以再喝杯咖啡，并在仅剩的点时间继续奋战，但是你也许不相信，如果你关上书本，停练习 并去睡觉，效果会更好。Sleep occupies nearly a third of our live

3、s,but many of us give surprisingly little attention and care to it.This neglect is often the result of a major misunderstanding.Sleep isnt lost time,or just a way to rest when all our important work is done.Instead,its a critical function,during which your body balances and regulates its vital syste

4、ms,affecting respiration and regulating everything from circulation to growth and immune response.Thats great,but you can worry about all those things after this test,right?Well,not so fast.睡眠乎占据了我们命的三分之，可令惊讶的是，许多并不关他们的睡眠。们对睡眠的忽视 往往是来于个很的误解。睡觉并不是浪费时间，睡眠也不仅仅是作后的休息，相反，睡眠是个很关键的过程，睡眠期间，你的体会对各系统进调节，你的呼吸系

5、统会受到影响，液循环系统、免疫系统 与体的成长都会受到影响。听起来很棒，但你可以等考完试以后 再来担睡眠，对吧？先别这么快下结论。piano recital钢琴独奏会neglectn.忽视，忽略v.疏于照顾respirationn.呼吸，呼吸作immune response免疫反应It turns out that sleep is also crucial for your brain,with a fifth of your bodys circulatory blood being channeled to it as you drift off.And what goes on in

6、your brain while you sleep is an intensely active period of restructuring thats crucial for how our memory works.原来睡眠对你的脑也关重要，在你进梦乡的时候，你体 五分之的液都会流到你的脑。你睡觉的时间正是你的脑 内部重新调整组合的时间，这个阶段对我们的记忆功能分重要。At first glance,our ability to remember things doesnt seem very impressive at all.19th century psychologist H

7、erman Ebbinghaus demonstrated that we normally forget 40%of new material within the first twenty minutes,a phenomenon known as the forgetting curve.乍看，我们的记忆能并不值得惊叹，九世纪的理学家，赫尔曼艾宾浩斯发现 般在20分钟内我们会忘记40%的新事物，这个现象被称作“遗忘曲线”。But this loss can be prevented through memory consolidation,the process by which inf

8、ormation is moved from our fleeting short-term memory to our more durable long-term memory.可是记忆可以通过对记忆的巩固来提，在这个巩固的过程中，新的事物会从短期记忆 移到更稳定的长期记忆。This consolidation occurs with the help of a major part of the brain,known as the hippocampus.Its role in long-term memory formation was demonstrated in the 195

9、0s by Brenda Milner in her research with a patient known as H.M.After having his hippocampus removed,H.M.s ability to form new short-term memories was damaged,but he was able to learn physical tasks through repetition.记忆巩固得益于脑部的个重要部位，这个部位被称为海马体，海马体在长期记忆形成中扮演的 于1950年代被布兰达尔内 通过她对位名为H.M.的病的研究证实。H.M.的海马

10、体被移除后，他形成新的短期记忆的能遭到破坏，但他仍能够通过 不断重复学习新的体能任务。channeln.频道，管道v.引导，输送demonstratev.证明；示范long-term memory期记忆hippocampusn.海体repetitionn.重复Due to the removal of his hippocampus,H.M.s ability to form long-term memories was also damaged.What this case revealed,among other things,was that the hippocampus was sp

11、ecifically involved in the consolidation of long-term declarative memory,such as the facts and concepts you need to remember for that test,rather than procedural memory,such as the finger movements you need to master for that recital.由于海马体的移除，H.M形成长期记忆的能也被破坏了。这个例反映出 海马体在长期陈述性记忆 程序性记忆巩固的过程中关重要，陈述性记忆包

12、括你考试要记的事实、概念等，程序性记忆包括 你钢琴独奏要记住的指动作。Milners findings,along with work by Eric Kandel in the 90s,have given us our current model of how this consolidation process works.Sensory data is initially transcribed and temporarily recorded in the neurons as short-term memory.From there,it travels to the hippoc

13、ampus,which strengthens and enhances the neurons in that cortical area.Thanks to the phenomenon of neuroplasticity,new synaptic buds are formed,allowing new connections between neurons,and strengthening the neural network where the information will be returned as long-term memory.尔内的发现，加上 埃克坎德尔在90年代

14、的发现 给我们提供了这个巩固过程的现有模型。感官数据会先被暂时 转录到短期记忆的神经元上，再进到海马体，海马体再将其质区的神经元进强化。多亏了这神经可塑性，新的突触芽得以形成 并在神经元之间建新的连接，从强化相应神经络 并形成长期记忆。So why do we remember some things and not others?Well,there are a few ways to influence the extent and effectiveness of memory retention.为什么我们会记住些忘掉另些？那是因为有很多东西会影响 记忆形成的程度和有效性。declar

15、ativeadj.公告的，宣的procedural memory程序性记忆consolidationn.巩固；合并transcribev.转录；抄写neuroplasticityn.神经可塑性effectivenessn.效For example,memories that are formed in times of heightened feeling,or even stress,will be better recorded due to the hippocampus link with emotion.But one of the major factors contributin

16、g to memory consolidation is,you guessed it,a good nights sleep.如，那些在情感或 压强烈的时候形成的记忆 会更容易被记录下来 因为海马体和情感之间的关联。但是个影响记忆巩固的重要因素是，你已经猜到了，就是晚好的睡眠。Sleep is composed of four stages,the deepest of which are known as slow-wave sleep and rapid eye movement.EEG machines monitoring people during these stages hav

17、e shown electrical impulses moving between the brainstem,hippocampus,thalamus,and cortex,which serve as relay stations of memory formation.And the different stages of sleep have been shown to help consolidate different types of memories.睡眠有四个阶段组成，最深的就是慢波睡眠 和快速眼动睡眠。脑电图监测结果显在这些阶段 电脉冲在脑、海马体、丘脑和脑层间移动，这些

18、都是记忆形成的中转站。不同的睡眠阶段有助于巩固 不同类型的记忆。During the non-REM slow-wave sleep,declarative memory is encoded into a temporary store in the anterior part of the hippocampus.Through a continuing dialogue between the cortex and hippocampus,it is then repeatedly reactivated,driving its gradual redistribution to lon

19、g-term storage in the cortex.在快速眼动慢波睡眠阶段，陈述性记忆被暂时放在 海马体的前部。通过脑层和海马体的不断对话，这些记忆反复被激活，使得它们慢慢转到脑层的 长期记忆存储区域。consolidationn.巩固；合并slow-wave sleep慢波睡眠thalamusn.丘脑declarative memory陈述性记忆redistributionn.重新分配REM sleep,on the other hand,with its similarity to waking brain activity,is associated with the consol

20、idation of procedural memory.So based on the studies,going to sleep three hours after memorizing your formulas and one hour after practicing your scales would be the most ideal.同时，快速眼动睡眠，跟脑醒着的时候相似，跟程序性记忆的巩固有关。基于这些研究，在你背公式三个时后，练习钢琴个时后进睡眠是最好的。So hopefully you can see now that skimping on sleep not onl

21、y harms your long-term health,but actually makes it less likely that youll retain all that knowledge and practice from the previous night,all of which just goes to affirm the wisdom of the phrase,Sleep on it.When you think about all the internal restructuring and forming of new connections that occu

22、rs while you slumber,you could even say that proper sleep will have you waking up every morning with a new and improved brain,ready to face the challenges ahead.希望你现在已经明牺牲睡眠 不仅对你的长期健康有害，且会影响 你记住前晚的知识和练习的能，这些都证明了这句话的智慧 先睡觉再说。想下你睡觉的时候，你的脑在忙着重组、形成新连接等，你甚可以说，好的睡眠让你第天 有个全新的更好的脑，准备迎接新的挑战。similarityn.相似formulasn.公示；配；规则skimpv.克扣；少给