高考英语 3500 词・语境速记【131】|熬夜刷题为什么越刷越差 ——24 个高考高频词

🎧 建议跟读2遍，语速0.8倍

Most teenagers need about eight hours of sleep a night. But many stay up late to finish homework, chat with friends, or watch short videos. By the time the alarm rings in the morning, they have had less than six hours of rest. They drag themselves out of bed. They yawn through breakfast, and wake up feeling sleepy.

This pattern does more than make you tired. When you sleep, your bodyrepairs itself and your brain stores what you learned during the day. Studies examine the effects of poor sleep on students and find the same result: tired teenagers cannot focus, their concentration drops, and their memory is weaker. They need twice as long to learn the same material.

Doctors often give the same advice. Keep your bedroom dark and quiet. Do not read or work under a strong light an hour before bed. Learn to relax before sleeping. A comfortable bed and a regular schedule help your body know when to rest. It is not about how late you can stay awake. It is about how well your brain can work the next day.

Parents often complain that their children dream more of their phones than of their schoolwork. The problem is not lack of ambition. It is lack of sleep. A good night's rest gives you the energy to face the day, the health to keep going, and the clear mind to do your best. The best study trick is not an app or a method. It is turning off the light and going to bed on time.

大多数青少年每晚需要八小时睡眠。但很多人熬夜写作业、跟朋友聊天、刷短视频。早上闹钟响时，他们只睡了不到六小时。拖着身子下床，早饭时打哈欠，醒来还是困。这种习惯不只是让你累。睡觉时，身体自我修复，大脑把白天学的东西存起来。研究考察睡眠不足对学生的影响，结果都一样：困的青少年没法集中，专注力下降，记忆力变弱。学同样的东西需要花两倍时间。医生给的建议都差不多：卧室保持暗和静。睡前一小时不要在强光下看书或工作。学会睡前放松。舒适的床和规律的作息让身体知道什么时候该休息。重要的不是你能熬多晚，而是第二天脑子能转多快。家长常抱怨孩子梦到的是手机不是功课。问题不是没志向，是没睡够。一夜好眠给你面对一天的精力、坚持下去的健康、做到最好的清醒头脑。最好的学习技巧不是某个APP或方法，而是关灯按时睡觉。