本期节目探讨饮食如何影响睡眠质量。Georgie和Phil讨论研究发现：地中海式饮食、高纤维和低饱和脂肪的饮食与更深睡眠相关。专家指出，与其寻找单一“神奇子弹”式的补充剂，不如关注整体饮食模式。节目还介绍了相关词汇，并揭晓了英国成年人睡眠不足比例的答案：35%。
| English | 中文 |
|---|---|
| 1. Have you ever had the feeling of lying awake at night, unable to get to sleep?
※ 现在完成时疑问句；unable to get to sleep作伴随状语，语音上lying awake连读。 |
你有没有过夜里躺着睡不着的感觉？ |
| 2. But did you know that your sleep quality can be affected by other parts of your diet too?
※ 被动语态can be affected；that引导宾语从句，语音上did you弱读。 |
但你知道睡眠质量也会受到饮食其他方面的影响吗？ |
| 3. So, nutrients means important things your body needs to survive and be healthy.
※ means后接名词短语作表语；your body needs是省略关系代词that的定语从句。 |
所以，营养素指的是身体生存和保持健康所需的重要物质。 |
| 4. And according to Marie-Pierre, eating less saturated fat and more nutrients like fibre is associated with more deep sleep at night.
※ 动名词短语eating...作主语；be associated with被动结构，语音上according to连读。 |
根据玛丽-皮埃尔的说法，少吃饱和脂肪、多摄入纤维等营养素与夜间更多深度睡眠相关。 |
| 5. But Allie 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.
※ that引导宾语从句和定语从句；there's弱读，magic bullet连读。 |
但艾莉认为，专家知道没有帮助睡眠的万灵药，而万灵药指的是简单有效但通常不存在的解决方案。 |
| Phil | Hi Georgie. | 嗨，乔治。 |
| Georgie | Hi Phil. Now, Phil, do you ever struggle to get a good night's sleep? | 嗨，菲尔。菲尔，你有时会难以睡个好觉吗？ |
| Phil | You know, I do sometimes. 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. | 你知道，我有时候会。如果我一直在想某件事，或者更糟，如果我咖啡喝得太晚，有时我会躺好几个小时。 |
| Georgie | Yes. 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? | 是的。我们很多人都熟悉那种躺在床上、感觉很累却就是睡不着的感受，但是什么让我们难以入睡，我们能做些什么吗？ |
| Georgie | Well, researchers have for a while been interested in the link between what we eat and how we sleep. | 研究人员一段时间以来一直对饮食和睡眠之间的联系感兴趣。 |
| Georgie | Today on 6 Minute English, we'll be talking about this and asking, "What should you eat for a better night's sleep?" | 今天在《6分钟英语》中，我们将讨论这个话题，并问：“应该吃什么来改善睡眠？” |
| Georgie | OK. Phil, let's start with a quiz question. 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? Is it: a) 15%, b) 25%, or c) 35%? | 好的。菲尔，我们先来一个测验问题。专家说，成年人每晚需要7到9小时睡眠来保持健康，但英国有多少百分比的人说他们睡眠少于这个数？是a) 15%，b) 25%，还是c) 35%？ |
| Phil | OK. I think people find sleeping hard, so I think it's going to be c) 35%. | 好的。我觉得人们觉得睡觉很难，所以我认为是c) 35%。 |
| Georgie | OK. Well, we'll find out the answer later in the programme. | 好的。我们稍后在节目中揭晓答案。 |
| Phil | Georgie, you've been looking at the research on this. Do scientists think that what we eat affects how we sleep? | 乔治，你一直在研究这方面的研究。科学家认为我们吃的东西会影响睡眠吗？ |
| Georgie | Yes, they do. 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. | 是的，他们认为会。科学家做了一些长期研究。也就是在很长一段时间内观察大量人群，他们发现更健康的饮食与更好的睡眠质量相关。 |
| Georgie | 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. | 他们还做了一些较小的研究，更详细地观察人们到底吃什么，然后在实验室研究他们的睡眠。 |
| Phil | OK. And in these studies, have they found that particular foods are better for our sleep than others? | 好的。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利于睡眠？ |
| Georgie | Well, it's less about particular foods and more about particular nutrients. So, nutrients means important things your body needs to survive and be healthy. For example, protein is a nutrient. | 嗯，与其说关乎特定食物，不如说关乎特定营养素。营养素指的是身体生存和保持健康所需的重要物质。例如，蛋白质就是一种营养素。 |
| Georgie | 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世界服务节目《食物链》采访了研究员玛丽-皮埃尔·圣昂热教授，讨论哪些营养素对睡眠重要。 |
| Marie-Pierre St-Onge | 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——水果蔬菜和全谷物更多，动物性食物更少，糖更少。 |
| Marie-Pierre St-Onge | But then from our own research, where we evaluate food intakes in the lab, we see different... similar patterns, really. | 但从我们自己的研究来看，我们在实验室评估食物摄入量，我们看到不同……其实类似的模式。 |
| Marie-Pierre St-Onge | 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, are associated with more deep sleep at night. | 但当我们谈论营养素时，纤维更高（我们在水果蔬菜和全谷物中找到）和饱和脂肪更低（我们在更多植物性食物中找到）的饮食，与夜间更多深度睡眠相关。 |
| Georgie | Marie-Pierre says that Mediterranean-style diets are associated with good sleep. A Mediterranean diet includes lots of vegetables and less animal-based foods such as meat and dairy. | 玛丽-皮埃尔说地中海式饮食与良好睡眠相关。地中海饮食包括大量蔬菜和较少的动物性食物，如肉类和奶制品。 |
| Phil | 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，玛丽-皮埃尔自己的研究表明，一些营养素如纤维对睡眠重要，而另一些如饱和脂肪则不太重要。 |
| Georgie | Right. And according to Marie-Pierre, eating less saturated fat and more nutrients like fibre is associated with more deep sleep at night. A deep sleep is when you are more fully asleep and your body is able to rest. | 对。根据玛丽-皮埃尔的说法，少吃饱和脂肪、多摄入纤维等营养素与夜间更多深度睡眠相关。深度睡眠是指你睡得更沉、身体能够休息的阶段。 |
| Phil | So, Georgie, it sounds like thinking about our diets is important if we want to improve our sleep. And now I've heard that certain foods have a lot of nutrients that can be helpful for sleep. Is that true? | 所以，乔治，听起来如果想改善睡眠，考虑饮食很重要。我听说某些食物含有大量有助于睡眠的营养素。这是真的吗？ |
| Georgie | Well, there is some limited research on specific foods and their impact on sleep. So, for example, scientists have been studying kiwi fruits and also tart cherry juice. | 嗯，关于特定食物及其对睡眠影响的研究有限。例如，科学家一直在研究猕猴桃和酸樱桃汁。 |