可可电台，每期节目一话题，让英语磨练耳朵的同时学到更多有益的小知识，丰富知识的同时受益于生活。

Get rid of tiredness

摆脱劳累

YOUR SLEEP

睡眠

Without sufficient sleep, we're basically going through the day drunk. This means tiredness, difficulty to respond quickly and smartly to anything that comes up.

如果睡眠不足我们一天都会昏昏沉沉的，意味着会疲劳、很难对发生的事做出快速敏捷的反应。

The sleeping hours needed for an averageadult ranges from 7 to 9 hours. Just keep in mind that your body is not wiredin the same way your computer is. You cannot have instantaneous change. Letyourself have at least 1 to 2 weeks minimum to start sleeping a little earlierregularly. And this sort of timeline is meant for small changes, like 15minutes to 30 minutes earlier than your current sleeping schedule.

普通成年人所需的睡眠时间为7~9小时。你要记住身体不像电脑那样能插电。你不可能瞬间就发生变化，提前给自己至少1-2周的时间每天早睡一点点，这种安排意味着很小的变化，比如，比目前的睡觉时间提前15-30分钟。

But this is an absolutely must. Withoutsleep, your body and mind is weak, slow, and definitely not energetic enough toaccommodate any new activities you want to do.

这些是你必须要做的，睡眠不足身体和精神就会虚弱、反应慢，一定没有足够的精力去参加你想参与的新活动。

【知识点讲解】

come up vi.上升，升起；靠近，走进；提升；提及，被讨论；长出；上庭受审

例句：

The snowdrops are just beginning to come up.

雪花莲刚刚开始长出地面。

He came up and introdued himself.

他走上前来并作了自我介绍。

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