今日主題：When do you feel sleepy? 你什麼時候感到有困意？
凱妃老師&派老師共同推薦：雅思聽力最好的課外教材：BBC康康精選雅思會考的主題，堅持每天精聽一定會進步的哦!!
建議方法：
1. 先聽兩三遍 (不看文稿)
2. 再一句一句聽寫 (每句都要聽寫數遍，直到寫出85%以上的字)
3. 最後check文稿，看哪聽不出來，單字沒背過，還是發音不熟。
4. 堅持天天聽，就能每天進步哦。
#BBC 六分鐘英語 MP3音檔 (按右鍵可下載聽)：喜歡的同學，幫忙推或按讚哦~~
http://static.iyuba.com/sounds/minutes/1072.mp3
只有音檔怎夠，聽不懂地方，不用怕，
康康幫你準備好中英文稿了：
中英文稿：
Hello and welcome to 6 Minute English. I’m Alice…
大家好，歡迎收聽六分鐘英語，我是愛麗絲。
And I’m Neil. And I feel terrible!
我是尼爾。我感覺很不好！
You look terrible, Neil – if you don’t mind me saying so!
你看起來很不好，如果你不介意我這麼說的話。
It’s because I had to get up really early this morning.
那是因為今天早上我不得不早起。
Oh dear! What time did you have to get up?
天啊！你幾點起的床？
Eight o’clock.
八點。
Oh, Neil! That isn’t early! I get up at six every day.It’s so peaceful early in the morning.
尼爾！這一點也不早！我每天六點起床。那真是祥和安靜的早晨。
Hmm. Well, some people are morning people and others… aren’t!
一些人適合早起，一些人不適合！
Yes. Well, today we’re talking about the biological reason for this – it’s all about circadian rhythms. They are produced by a so-called body clock in our brains that regulates our body functions:our body temperature, sleepiness and alertness, hunger, and hormone levels.Plants, animals, and many microbes have circadian rhythms.
今天我們討論早起的生理原因，和晝夜節律有關。晝夜節律由大腦中所謂的生物鐘產生，控制著我們的軀體功能，如我們身體溫度、睡眠、警覺、饑餓和荷爾蒙水準。植物、動物和許多微生物都有晝夜節律。
You know a lot about circadian rhythms.
晝夜節律方面你懂很多啊。
And I’ll ask you a question related to them. What does the word circadian mean? Is it…a) around a day? b) every day? or c) twice a day?
我要問你的問題就和晝夜節律有關。circadian一詞是什麼意思？a) 大概一天？b) 每天？還是 c) 一天兩次？
Hmm. I’m going to say a) around a day.
我選a) 大概一天。
Well, we’ll find out whether you got the answer right or not later on in the show. Now let’s talk about circadian rhythms and our internal clock.
之後我們再看你回答得是否正確。現在我們聊聊晝夜節律和我們身體內部的生物鐘。
Why do our bodies need an internal clock to tell us where we are in the day? Isn’t it obvious?
為什麼我們的身體需要生物鐘告訴我們處於一天中的什麼時候？還不明顯嗎？
No, it isn’t – take jet lag, for example. We rely on the predictable cycle of light or dark in a 24-hour period to synchronise – or adjust – our body clocks to the environment – and if we mess about with the light and dark cycle by flying into a new time zone, it makes us feel really bad!
沒錯，不明顯。以時差為例。我們依靠24小時裡白天與黑夜的可見迴圈，使我們的生物鐘與環境相同步相適應。如果你飛越一個新的時區，白天黑夜的迴圈就會紊亂，這會讓我們感覺非常糟糕！
Good point – jet lag is the disruption of our circadian rhythms caused by high-speed travel across different time zones, which can cause tiredness and sleep problems. But Alice, if we rely on day turning to night to adjust our body clocks, what happens to blind people? – Because I assume their body clocks can’t do this.
沒錯，時差是由跨不同時區的高速飛行造成的晝夜節律紊亂，會導致疲憊和睡眠問題。但是愛麗絲，如果我們依靠白天慢慢變為夜晚來調整生物鐘，盲人該怎麼辦呢？因為我想他們的生物鐘不會這樣。
Blind people who have some light perception are able to synchronise their circadian rhythms to the light-dark cycle. But those who have no light perception at all…well, let’s listen now to Debra Skene, Professor of Neuroendocrinology at the University of Surrey. She can explain what happens.
一些具有光感的盲人可以依據晝夜迴圈同步他們的晝夜節律。但有一些盲人一點光感也沒有。我們聽聽薩里大學神經內分泌學教授黛布拉•斯科納的看法。她會解釋沒有光感的盲人如何調整生物鐘。
Totally blind people – they’ve lost that connection between the light-dark circle and the clockSo there isn’t anything wrong with the clockbut the clock ticks and oscillates at its own endogenous period just the same as if I were to put you in a dark cave.Your biological internal clock would oscillate at your endogenous circadian period.
全盲的人，他們喪失了晝夜迴圈與生物鐘之間的聯繫，所以生物鐘沒什麼問題，生物鐘依舊以自己的週期在滴答滴答走，就和把你放在黑暗的山洞裡一樣。你的生物鐘還會以內在的生理節奏運作。
So if you’re totally blind – or able to see but living in a dark cave – you have a ticking clock but with no connection to the outside world. The clock oscillates at its own endogenous, or internal, period.
如果你全盲，或者可以看到，但身處黑暗的山洞，你內在的生物鐘依舊在運作，但和外面的世界沒有了聯繫。生物鐘以自己內在的週期運作，
Oscillate means to move back and forth in a regular rhythm – like the pendulum on a clock.
Oscillate是指以有規律的節奏來回運動，就像鐘錶上的鐘擺。
Do you think my endogenous clock ticks faster than yours, Alice?
你覺得我的生物鐘比你走得快嗎？
It isn’t a competition, Neil. And actually, mine probably ticks faster than yours since I’m a morning person. Anyway, the normal range in humans is between 23.8 to 24.8 hours.And this is also true for totally blind people.
這不是在比賽，尼爾。事實上，我的生物鐘比你快，因為我是早起的人。總之，人類生物鐘正常的範圍是23.8小時到24.8小時。對全盲的人來說也是如此。
But their clocks are free-running – they don’t get cues from the outside environment telling them when to wake up, when to eat, when to feel sleepy. So that means they might feel sleepy at the wrong time of day – for example, when they’re at work. Or alert in the middle of the night when they should be asleep.
但是他們的生物鐘是自由運轉的，他們無法從外界得到提示，得知何時起床、何時吃飯、何時困乏。所以這意味著他們有可能在一天不適當的時候感到困乏，例如在工作的時候。或者在午夜應該睡覺的時候特別機警。
It’s worth talking about people who do shift work– which means work that takes place outside the traditional 9 to 5 day.
我們應該談一談那些輪班的人，也就是工作時間並非傳統的朝九晚五的人。
Shift workers may suffer similar problems to blind people because they are trying to sleep against the clock. They might sleep in the day and work at night for example – which goes against the light-dark pattern.
倒班的工人必須要忍受和盲人類似的問題，因為他們的睡眠和生物鐘衝突。他們也許要在白天睡覺，晚上工作，和晝夜迴圈相衝突。
There are some long-term health problems associated with shift work – certain cancers, heart disease, and obesity.
有一些長期的健康問題就和倒班相關，如某些癌症、心臟病及肥胖症。
So what can people do to help adapt their circadian rhythms to a night shift schedule?
所以人們應該怎麼做使晝夜節律適應夜班的節奏？
Well, let’s hear what Professor Debra Skene has to say about it.
我們聽聽黛布拉•斯科納教授的看法。
We do think that exercise and food, caffeine, may be able to modulate in some way,so has some influence on circadian timing, but not as strongly as the light-dark cycle.
我們認為鍛煉、食物、咖啡因可以幫助調節，但是今天問題的答案還沒揭曉呢？
So the strongest influence over our circadian rhythm is the light-dark cycle. We can’t alter night and day, after all!
所以對我們晝夜節律影響最大的是晝夜迴圈。畢竟我們不能改變晝夜。
Debra Skene says that other cues such as food and exercise will modulate – or adjust – the body clock. So eating three well-balanced meals at regular times each day can help your body clock adapt to an unusual schedule.
黛布拉說像食物、鍛煉等其他事物可以幫助我們調整生物鐘。所以每天有規律的吃營養均衡的三餐，可以幫助你的生物鐘適應不尋常的作息規律。
Taking naps – or short sleeps – just before you start a night shift can help you feel more alert. And keeping to the same sleep schedule every day will also help.
在上夜班前短暫的睡一覺也可以讓你更精神。每天保持相同的睡眠規律也可以幫助適應。
And don’t forget caffeine – my old friend! A cup of coffee works wonders for me in the morning. Now remember I asked: What does circadian mean? Is it… a) around a day, b) every day or c) twice a day?
不要忘了咖啡因，我的老朋友了！早上一杯咖啡讓我感覺非常好。現在還記得我的問題嗎？Circadian是什麼意思？ a) 大概一天， b) 每天，還是 c)一天兩次？
And I said around a day.
我選的是大概一天。
And you were… right! Well done, Neil. The term circadian comes from the Latin circa, meaning around (or approximately), and diem, meaning day. Now, let’s hear the words we learned today.
你回答對啦！做得好！circadian一次來源於拉丁文circa和diem，前者的意思是大概，後者是指一天。現在我們聽聽今天學到的單詞。
They are:
分別有：
circadian rhythms 晝夜節律
synchronise 使同步
jet lag 時差
oscillate 擺動
endogenous 內生的
shift work 輪班
modulate 調整
naps 小憩
That’s the end of today’s 6 Minute English. Don’t forget to join us again soon!
今天的六分鐘英語就到這裡。別忘了下次再會！
Bye!
再見！
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