What should you eat for a better night’s sleep? ⏲️ 6 Minute English · BBC Learning English
BBC六分钟英语探讨饮食与睡眠质量的关系，分析营养素如何影响深度睡眠。适合练习听力及学习健康、营养相关英语表达。
Hi Georgie.
嗨，乔治。
Hi Phil.
嗨，Phil。
Now, Phil, do you ever struggle to get a good night's sleep?
Phil，你是否有过晚上睡不好觉的困扰？
You know, I do sometimes.
说实话，我有时候确实会。
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.
如果我一直在想某件事，或者更糟的是，如果我喝咖啡的时间太晚，有时候我会在床上躺好几个小时睡不着。
Yes.
是的。
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, but what causes us to struggle to sleep and is there anything we can do about it?
嗯，我们很多人都熟悉那种感觉：躺在床上，明明很累，却怎么也睡不着。但究竟是什么导致我们难以入睡？我们又能否做些什么呢？
Well, researchers have for a while been interested in the link between what we eat and how we sleep.
研究人员一直对我们饮食与睡眠之间的联系很感兴趣。
Today on 6 Minute English, we'll be talking about this and asking, What should you eat for a better night's sleep?
在今天的《六分钟英语》中，我们将讨论这个话题，并探讨：为了睡得更好，你应该吃什么？
OK.
好的。
Phil, let's start with a quiz question.
Phil，我们先来做个测验题。
So, adults need between 7–9 hours sleep a night to stay healthy, according to experts, but what percentage of people in the UK say they get less than this?
专家表示，成年人每晚需要7到9小时的睡眠来保持健康，但在英国，有多少比例的人表示自己的睡眠时间少于这个标准？
Is it: a) 15%, b) 25%, or c) 35%?
是：a) 15%，b) 25%，还是 c) 35%？
OK.
好的。
I think people find sleeping hard, so I think it's going to be c) 35%.
我觉得人们普遍觉得睡眠困难，所以我猜是 c) 35%。
OK.
好的。
Well, we'll find out the answer later in the programme.
我们稍后会在节目中揭晓答案。
Georgie, you've been looking at the research on this.
Georgie，你一直在研究这方面的调查。
Do scientists think that what we eat affects how we sleep?
科学家们是否认为我们的饮食会影响睡眠？
Yes, they do.
是的，他们确实会这样做。
Scientists have done some long-term studies.
科学家们进行了一些长期研究。
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.
也就是说，他们对大量人群进行了长期观察，发现更健康的饮食与更高质量的睡眠相关。
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.
他们还进行了一些规模较小的研究，更详细地观察人们具体吃了什么，然后在实验室里研究他们的睡眠情况。
OK.
好的。
And in these studies, have they found that particular foods are better for our sleep than others?
在这些研究中，他们是否发现某些特定食物比其他食物更有助于睡眠？
Well, it's less about particular foods and more about particular nutrients.
嗯，与其说是特定食物，不如说是特定营养素。
So, nutrients means important things your body needs to survive and be healthy.
营养素是指身体生存和保持健康所需的重要物质。
For example, protein is a nutrient.
例如，蛋白质就是一种营养素。
BBC World Service programme The Food Chain has been speaking to researcher Professor Marie-Pierre St-Onge about which nutrients are important for sleep.
BBC国际频道节目《食物链》采访了研究员Marie-Pierre St-Onge教授，探讨哪些营养素对睡眠很重要。
So, diets that look more like a Mediterranean pattern – higher in fruits and vegetables, whole grains, lower in animal-based foods, lower in sugar.
所以，更接近地中海模式的饮食——多吃水果蔬菜、全谷物，少吃动物性食物和糖。
But then from our own research, where we evaluate food intakes in the lab, we see different...
但从我们自己的研究来看，在实验室评估食物摄入时，我们发现不同的...
similar patterns, really.
其实是相似的模式。
But when we talk about nutrients, diets that are higher in fibre, 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,
但说到营养素，富含纤维（来自水果蔬菜和全谷物）、低饱和脂肪（更多存在于植物性食物中）的饮食，
are associated with more deep sleep at night.
与夜间更深度的睡眠相关。
Marie-Pierre says that Mediterranean-style diets are associated with good sleep.
Marie-Pierre表示地中海式饮食与良好睡眠相关。
A Mediterranean diet includes lots of vegetables and less animal-based foods such as meat and dairy.
地中海饮食包含大量蔬菜，以及较少的肉类和乳制品等动物性食物。
Yes, and Marie-Pierre's own research shows that some nutrients, such as fibre, are important for sleep and others, such as saturated fats, are less important.
是的，而且Marie-Pierre本人的研究表明，像纤维这样的营养素对睡眠很重要，而像饱和脂肪这样的则不那么重要。
Saturated fat is a type of fat mainly found in meat and dairy that's thought to be bad for your health.
饱和脂肪是一种主要存在于肉类和乳制品中的脂肪，被认为对健康有害。
Right.
没错。
And according to Marie-Pierre, eating less saturated fat and more nutrients, like fibre, is associated with more deep sleep at night.
根据Marie-Pierre的说法，少吃饱和脂肪、多吃纤维等营养素，与夜间更深度的睡眠相关。