如何在10秒内快速入睡 ｜ 文化外刊 ｜ 精读-下篇
How to fall asleep in 10 seconds or less?
How Can I Fall Asleep Quickly?The answer is "The Military Method" What? You thought that we were joking when we said you'd be sleeping like a soldier? We are not joking; trained soldiers have found out the way to fall asleep fast and with considerable efficiency. In the military, soldiers practice a method that involves relaxing the body and clearing the mind of all thoughts.It reportedly helps them fall asleep in 10 seconds flat.
Military sleeping techniques are breathing and relaxation exercises.It's all about entering a stress-free zone so that your mind can seamlessly drift into slumber. Try the following method (also referred to as ; the 1o-second method):Close your eyes and relax every muscle in your face.Release tension by dropping your shoulders and letting your arms and hands drop to your sides.Exhale and relax your chest, let the relief and relaxation travel down to your legs, thighs, and feet.
Vacate your mind of stress by imagining а peaceful place. If your mind isn't shutting off, repeat the mantra "don't think" repeatedly.Without realizing it, you've fallen asleep.But If No Luck?Try repeating "don't think" for 10 seconds.Please keep in mind that sleep problems are a standard side effect of psychological conditions, including depression and anxiety.So, if you've noticed other symptoms, that's also а good reason to reach out to a professional. Remember you simply need 21 days to form a good habit!
精读笔记
How Can I Fall Asleep Quickly? The answer is "The Military Method" What? You thought that we were joking when we said you'd be sleeping like a soldier? We are not joking; trained soldiers have found out the way to fall asleep fast and with considerable efficiency. In the military, soldiers practice a method that involves relaxing the body and clearing the mind of all thoughts. It reportedly helps them fall asleep in 10 seconds flat.
我怎么能很快睡着?答案是“军队睡眠法”。什么?我们说你会像士兵一样睡觉， 你一定以为我们是在开玩笑。我们不是在开玩笑;受过训练的士兵已经找到了快速入睡的方法，而且效率相当高。在军队里，士兵们练习的这种睡眠法能够放松身体，清除所有杂念。据称，这种方式可以帮助士兵们在10秒内入睡。
【语篇理解】
considerable
adj.相当多(或大、重要等)的
比较级：more considerable 最高级：most considerable
【双语例句】
Considerable modification of the existing system is needed.
需要对现有的系统进行相当大的改进。
The comparison shows considerable disagreement between theory and practice.
这一对比表明理论和实践之间有相当大的出入。
The project wasted a considerable amount of time and money.
那项工程耗费了相当多的时间和资金。
The project has demanded considerable investment of time and effort.
该项目已让我们投入了相当多的时间和精力。
He was a man who exercised considerable influence over people.
他是个对别人有相当影响的人。
involves
v.包含;需要;使成为必然部分(或结果);牵涉;牵连;影响;(使)参加，加入
involve的第三人称单数
【双语例句】
The restructuring involves Mr Ronson giving up control of the company
这次改组涉及龙森先生放弃对公司的控制权。The case involves a hoard of silver and jewels valued at up to$ 40m.
此案涉及密藏的一批价值高达4,000万美元的银子和珠宝。
I'm still not clear what the job involves.
我仍然不明白这项工作包括哪些内容。The research project involves tracking the careers of 400 graduates.
这个研究项目对400名毕业生的事业发展情况进行跟踪调查。
Any investment involves an element of risk.
任何投资都有一定的风险。
Military sleeping techniques are breathing and relaxation exercises. It's all about entering a stress-free zone so that your mind can seamlessly drift into slumber. Try the following method (also referred to as the 10-second method): Close your eyes and relax every muscle in your face. Release tension by dropping your shoulders and letting your arms and hands drop to your sides. Exhale and relax your chest, let the relief and relaxation travel down to your legs, thighs, and feet.
军事睡眠技巧是呼吸和放松练习。说白了这个方法就是让你进入一个没有压力的状态，这样你的头脑就可以直接进入睡眠。试试下面这个方法(也称为10秒方法)：闭上眼睛，放松面部的每一块肌肉。放松你的肩膀，让你的手臂和手自然下垂到你的两侧。呼气并放松你的胸腔，让这种松弛感传递到腿部，大腿和双脚。
【语篇理解】
drift
n.流动;趋势;逐渐变化(尤指向坏的方面);(船只或飞机的)偏航，航差;水流;气流
v.漂流;漂移;飘;缓缓移动;缓慢行走;无意间发生;无目的地转变;顺其自然地做
第三人称单数：drifts复数：drifts现在分词：drifting过去式：drifted过去分词：drifted
【短语动词】
drift off 迷迷糊糊地睡去；逐渐入睡
【同义词辨析】
float drift 【导航词义：漂浮】
float v. （使）漂浮；飘浮；飘动
指因有液体或气体的支撑而不沉，表示动态或静态，可用于形容具体事物或声音、气味等抽象事物。
The little boy was wondering why the raft could float.
这个小男孩很想弄清楚为什么那只木筏能浮起来。
Clouds are floating in the sky.
云朵飘浮在空中。
There isn't enough water to float the ship.
水不够多，船浮不起来。
Her voice came floating down from upstairs.
她的声音从楼上飘下来。
drift v. 漂流，飘移
指随风或顺水缓慢移动，强调动态，常用于形容具体事物。
The boat drifted out to sea.
小船漂向大海。
Falling leaves drifted by her window.
落叶从她的窗前飘过。
【双语例句】
We proceeded to drift on up the river
我们继续向河流的上游漂流。
The waves became rougher as they drifted.
他们漂流的时候，波浪越来越汹涌了。
He knew the hidden drifts in that part of the river.
他对那段河道中的暗流非常清楚。
My German isn't very good, but I got the drift of what she said.
我的德语不太好，但我大致明白她说的意思。
The crowd drifted away from the scene of the accident.
人群渐渐从事故现场散去。
slumber
n.睡眠 v.睡;睡眠
第三人称单数：slumbers复数：slumbers现在分词：slumbering过去式：slumbered过去分词：slumbered
【双语例句】
She fell into a deep and peaceful slumber.
她睡着了，睡得又沉又香。
He had fallen into exhausted slumber
他累得睡着了。
He roused Charles from his slumbers.
他把查尔斯从睡梦中叫醒。
The beginning of20th century witnessed an impoverished and enfeebled China that slumbered in dim prospects.
20世纪初的中国，是一个贫穷落后前途一片暗淡的景象！
exhale
v.呼出，吐出(肺中的空气、烟等);呼气
第三人称单数：exhales现在分词：exhaling过去式：exhaled过去分词：exhaled
派生词：exhalation n.
【双语例句】
He sat back and exhaled deeply.
他仰坐着深深地呼气。
Hold your breath for a moment and exhale
屏住呼吸片刻，然后呼气。
She exhaled the smoke through her nose.
她从鼻子里喷出烟雾。
He took a drag on his cigarette, and exhaled the smoke.
他吸了一口烟，吐出了烟雾。
As the lungs exhale this waste, gas is expelled into the atmosphere.
肺呼出这些废气被排到空气中。
relief
n.(不快过后的)宽慰，轻松;解脱;(焦虑、痛苦等的)减轻，消除，缓和;(给灾区或交战地区人民提供的)救济，救援物品
复数：reliefs
【词语搭配】
v.
express relief表示欣慰
feel relief感到轻松
seek relief寻求缓解
bring relief带来宽慰（或缓解、救济）
get relief得到宽慰（或缓解、救济）
provide relief提供宽慰（或缓解、救济）
supply relief带来缓解（或救济）
n.
sense of relief如释重负的感觉
sigh of relief松口气
pain relief解痛
relief from symptoms缓解症状
relief from tension缓解紧张
disaster relief救灾
emergency relief紧急救援
【双语例句】
They have begun marshalling forces to send relief to the hurricane victims.
他们已经开始结集队伍将救济物资送给遭受飓风侵害的灾民。The UN system will be in a position to support the extensive relief efforts needed
联合国将能满足全面救济需求。
News of their safety came as a great relief.
他们平安的消息给大家带来了巨大的安慰。
We all needed a little light relief at the end of a long day.
在漫长的一天结束时我们都需要一点轻松的调剂。
His feelings were part anger, part relief.
他感到既愤怒，又解脱。
Vacate your mind of stress by imagining а peaceful place. If your mind isn't shutting off, repeat the mantra "don't think" repeatedly. Without realizing it, you've fallen asleep. But If No Luck? Try repeating "don't think" for 10 seconds. Please keep in mind that sleep problems are a standard side effect of psychological conditions, including depression and anxiety. So, if you've noticed other symptoms, that's also а good reason to reach out to a professional. Remember you simply need 21 days to form a good habit!
放空你的大脑，想象一个平静的地方。如果你的大脑还不能关机，那就重复这个咒语“不要思考”。不知不觉中，你就已经睡着了。但如果运气不好，你还醒着呢?试着再重复“不要思考”10秒钟。请记住，睡眠问题:是包括抑郁和焦虑在内的心理状况产生的标准副作用。所以，如果你已经注意到其他症状，这也是咨询专业人士的合适时机了。记住你只需要21天就能养成一个好习惯!
【语篇理解】
vacate
v.搬出，腾出，空出(建筑物、座位等);辞(职);让(位)
第三人称单数：vacates现在分词：vacating过去式：vacated过去分词：vacated
【双语例句】
Guests should vacate their rooms by 10.30 a.m.
旅客应在上午10:30以前腾出房间。
Chris slumped down in the chair Mrs Tennant had just vacated.
克里斯一屁股坐在坦南特夫人刚刚腾出的椅子上。Guests are requested to vacate their rooms by noon on the day of departure.
房客务请在离开之日的中午以前腾出房间。
He vacated the flat and went to stay with an uncle
他搬出了公寓，住到了他的一个叔叔那里。He would like an assurance that other forces will not move into the territory that his forces vacate
他想确保其他势力不会在他的军队撤离后进入这个地区。
symptoms
n.症状;征候;征兆
symptom的复数
【双语例句】
The symptoms of the disease manifested themselves ten days later.
十天后，这种病的症状显现出来。
The symptoms may be exacerbated by certain drugs.
这些症状可能会因为某些药物而加重。
Her symptoms are more psychological than physical.
她的病症是臆想的，而不是真实的。
The symptoms will clear up of their own accord.
症状将会自行消失。
Look out for symptoms of depression.
留心看有无抑郁症状。
reach out
伸(手);伸手(拿…);(手)伸向前;(草木向…)生长
【双语例句】
Having a person, instead of a computer, reach out to you is particularly important in combating that sense of isolation.
能有一个人而非电脑向你伸出援手，对于对抗孤独感是非常重要的。The black middle class must now reach out with more empathy and concern to the lower class.
黑人中产阶级眼下必须对底层社会倾注更多的同情和关心。Matt Rubinoff directs I'm First, a nonprofit organization launched last October to reach out to this specific population of students.
马特·鲁宾诺夫管理着一个叫I'm First的非营利组织,该组织去年10月成立,旨在帮助这一特定的学生群体。
Dunn believes that people who reach out to strangers feel a significantly greater sense of belonging, a bond with others ．
邓恩认为，主动接触陌生人的人有更强烈的归属感，与他人的联系也更紧密。
If everyone can reach out a helping hand to others, the world around us will be more and more harmonious.
如果每个人都能伸出援助之手，那我们的世界将会变得越来越和谐。
【精读检测】