英语PK台 第352期:Insomnia失眠了怎么破?

 　　Dialogue 1

　　Jingjing: Mark! I've got a bone to pick with you!
　　京晶：马克，有件事让我很不开心，我要跟你好好说说。
　　Mark: With me? What did I do this time?
　　马克：跟我有关？我又怎么了？
　　Jingjing: Last night was the third time this week you called me and woke me up just because you couldn't sleep.
　　京晶：昨天已经是这周第三次你半夜打电话把我吵醒了，就因为你睡不着觉。
　　Mark: Oh... I'm really sorry about that. I wasn't trying to be a thorn 1 in your side. I don't know why, but I just can't fall asleep at night.
　　马克：哦，实在对不起，我不是想故意找你麻烦，但我不知道怎么了，就是睡不着。
　　Jingjing: Well, why do you feel like you have to call me every time you can't fall asleep?
　　京晶：那你为什么每次睡不着都给我打电话呢？
　　Mark: I don't know, I guess after I talk to you I feel relaxed. It really works 2! If you don't mind, I might call you a few more times this week because I have a test coming up. I have to make sure I get some quality shut eye.
　　马克：我不知道，我想是因为每次我跟你聊完天，我都能放松下来。真的非常有帮助！如果你不介意的话，我这周可能还要再给你打几次电话。我马上要考试了，我得确保我的睡眠质量。
　　Jingjing: Over my dead body you will! I've had it up to here with you! I think you've got sleep insomnia 3! Why don't you go see a shrink 4 or some other kind of professional that can help you.
　　京晶：你想得美，我的忍耐已经达到极限了。我想你是失眠了，你怎么不去看看心理医生，或者找其他专业人士来帮助你呢？
　　Mark: Geez! Okay okay. I had no idea it was upsetting you so much. Is that why you've been giving me the cold shoulder lately?
　　马克：哎呀，好啦好啦，我不知道你这么不高兴。你最近对我爱搭不理的就是因为这个吗？
　　Jingjing: Yes! You really need to get a clue! Look, Mark, we're really good friends, but I can't solve this sleep problem you have. If you're not willing to visit the doctor, then I suggest that you do some research on better sleep techniques.
　　京晶：没错！面对现实吧！马克，我们确实是非常好的朋友，但是我不能帮你解决你的睡眠问题，如果你不愿意去看医生，那我建议你去研究一下有没有更好的助眠方法。
　　Mark: Okay, but if I can't find anything useful, I might start calling you again.
　　马克：好吧，但是如果我还是找不到有用的方法，我可能还是要给你打电话。
　　Jingjing: You better not! From now on I'm turning my phone off at night when I sleep. Talk to you later.
　　京晶：最好不要，从今天起我每天晚上睡觉时都会关机，拜拜。
　　Mark: Later.
　　马克：拜拜。
　　习语短语
　　I've got a bone to pick with you.=我要挑挑你的刺儿，意思是你有件事儿让我很烦恼，我想跟你谈谈。
　　a thorn in one's side=一根刺儿，指一件让人很烦恼很不愉快的事情。
　　shut eye=睡眠
　　over my dead body=除非我死了，意思是没门儿，绝不可能
　　I've had it up to here.=我已经达到忍耐的极限了。
　　shrink=[俚语]心理医生
　　to give someone the cold shoulder=忽略某人，对某人冷漠，爱搭不理
　　get a clue=清醒起来，认识到事情的本质
　　Dialogue 2
　　Jingjing: Hey, Mark, I noticed those bags under your eyes have gone away, and I haven't been getting any phone calls in the middle of the night. You must be sleeping better?
　　京晶：嘿，马克，我注意到你的眼袋都不见啦，而且最近也没有半夜给我打骚扰电话，你的睡眠问题解决了？
　　Mark: Yeah, I have been sleeping better. I'm so happy I lost my panda eyes. I took your advice and learned 5 some really great tricks to getting better sleep.
　　马克：是啊，我最近确实睡得不错。我很高兴我终于摆脱了我的熊猫眼。我听了你的建议，学了几个非常有助睡眠的方法。
　　Jingjing: Oh, yeah? Like what?
　　京晶：哦，真的吗？比如什么方法？
　　Mark: Well, I think the biggest problem was that I never really had a specific time I went to bed. Now, I make sure I go to bed and wake up at the same time every day.
　　马克：嗯，我原来最大的问题就是，我没有一个固定的睡觉时间，但是现在我会确保我每天上床和醒来的时间都是规律的。
　　Jingjing: Yeah, that's important. You should also make sure you don't sleep in too much on the weekends. That will really mess up your sleep cycle too.
　　京晶：是啊，那很重要。你还应该保证不要在周末赖床太久，那样也会扰乱你的睡眠规律。
　　Mark: Yeah, I cut that out as well. Another thing is, when I feel drowsy 6, I try to take a nap 7 during the day, but no longer than thirty minutes, otherwise I'll end up having worse insomnia.
　　马克：是的，赖床的习惯我也改了。还有，当我白天犯困的时候我会尝试小睡一下，但是不会超过30分钟，否则我晚上就更睡不着了。
　　Jingjing: Taking too long of a nap during the day will definitely 8 mess up your sleep cycle.
　　京晶：白天午睡太久肯定会影响你的睡眠规律。睡一下，但是不会超过30分钟，否则我晚上就更睡不着了。
　　Mark: Oh, and one last thing, I used to think that having a nightcap before bed made me more relaxed, but later I found out that alcohol 9 just makes me sleep even worse.
　　马克：哦，还有最后一件事，我原来以为睡前小酌几杯会帮我放松，但是后来我发现酒精会让失眠更加严重。
　　Jingjing: Well, I'll have to remember all of these things. In fact, it's getting late. I think I'm gonna call it a day and go cop 10 some z's.
　　京晶：看来我也得谨记这些。说起来，现在就已经很晚了。我觉得咱们今天就这样吧，都赶紧回家睡觉。
　　Mark: Glad I could help. Good night!
　　马克：嗯，很高兴能帮到你。晚安！
　　Jingjing: Night night!
　　京晶：晚安！
　　习语短语
　　bags under one's eyes=眼袋，黑眼圈
　　panda eyes=熊猫眼，缺乏睡眠而产生的黑眼圈
　　sleep in=赖床，晚上不睡早上不起
　　cut something out=停止做某事
　　drowsy=劳累困倦的
　　nightcap=临睡前喝的酒
　　Call it a day.=结束一天的工作回家休息。
　　cop some z's=补充睡眠