早上中午一觉醒来，以为自己上了热搜。今天是什么熬夜警告日吗？为什么一连好几个熬夜话题。
吓得我赶紧摸摸自己的头发，暗暗下定决心：阅读是避难所 英语原文！
无注释原文：
Staying up late even when you know you shouldn't? It's more serious than you think
USA TODAY
You've finished another grueling day of work. The chores are done, your kids are fast asleep, and it's finally time for some much-needed self-care and relaxation.
But it's midnight. You know it's probably time for bed, yet you decide to binge that Netflix show or surf social media for the next two hours instead.
This decision to sacrifice sleep for leisure time is called revenge bedtime procrastination, and experts say actually doing more harm than good.
"The paradox is that you're really only hurting yourself," says Dr. Sabrina Romanoff, a clinical psychologist at Lenox Hill Hospital in New York City. "Although you might be motivated by taking back control over your time, you're also taking away the valuable resource of sleep."
Why we sabotage our sleep
Revenge bedtime procrastination stems from a lack of free time during the day. It can affect anyone with little control over their busy daytime schedules, from high school students to parents.
"People with really busy schedules tend to think, 'Well, I really deserve to relax. I deserve to take some time to myself,'" says Amy Morin, a licensed psychotherapist. "So rather than go straight to sleep, they want to go do something they find immediate enjoyment in."
Part of what makes these behaviors feel good in the moment is that they're inefficient and carefree. In a way, it allows people to get "revenge" for their 9-5 frustrations.
"When people feel they have little control over their time during the day, they tend to work out that frustration by staying up later and compensating with purely self-indulgent activities," Romanoff says.
Revenge bedtime procrastination has also worsened during the pandemic. Stepping into your home after work used to trigger relaxation. But now, many people are working from home, and they're absorbing the strain and overlap of their work and home lives.
"We no longer have fixed boundaries between the two, and must learn to maintain them independently to prevent the feeling like you are living at work and losing your place of refuge," Romanoff adds.
Deprioritizing sleep isn't the answer to de-stressing
While we all need leisure time, skipping out on sleep isn't the way to do it.
"You might think that by watching late-night TV shows, you'll feel really good, but often times people then feel guilty the next day for wasting that time, for not getting enough sleep," Morin says. "And then they're cranky, tired, feeling overwhelmed."
As a result, people often end up being more sleep-deprived and less productive at work, leading to working longer hours and staying up late again to make up for it.
If you're really looking to treat yourself to some self-care, the best thing to do is get some rest. According to both experts, sleep is crucial for improving our memory, allowing us to tolerate stress and regulating our mood throughout the day.
"Mood disorders such as depression and anxiety involve symptoms relating to poor sleep quality, disturbed sleep, insomnia and hypersomnia," Romanoff says.
Morin adds that people who have preexisting mental health issues tend to experience a worsening of their symptoms if they aren't sleeping enough.
"Sleep deprivation can cause them to feel overwhelmed, rundown, and they'll have more difficulty regulating their emotions – even something small they can handle on a regular day can seem like a really big deal," Morin says.
Morin and Romanoff have offered suggestions to stop your revenge bedtime procrastination habits.
· Prioritize one leisure time activity: Rather than watching a full two-hour movie before bed, watch 20 minutes of it so you still feel like you're accomplishing something fun without sacrificing too much sleep.
· Cultivate a consistent bedtime routine: Shut off bright lights before bed, avoid social media and go to bed at the same time each night. This can indicate to your body that it's time for rest, and allow you to fall asleep faster.
· Don't work from bed: For individuals working from home, working from bed can lead to several problems related to associating your bed with work stress. Instead, create a designated workspace to further separate work from home.
- ◆ -
注：中文文本为机器翻译仅供参考，并非一一对应
含注释全文：
Staying up late even when you know you shouldn't? It's more serious than you think
USA TODAY
You've finished another grueling day of work. The chores are done, your kids are fast asleep, and it's finally time for some much-needed self-care and relaxation.
你完成了一天辛苦的工作。家务事做完了，你的孩子也快睡着了，终于到了一些急需的自理和放松的时候了。
grueling
gruelling /ˈgrʊəlɪŋ/ 表示“使人的精疲力尽的；艰辛的；让人受不了”，英文解释为“extremely tiring and difficult, and demanding great effort and determination”举个?：
Junior doctors often have to work a gruelling 100-hour week.
资历较浅的医生经常必须承受艰巨的工作量，一周工作100小时。
chore
chore /tʃɔːr/ 表示“日常琐事；杂务；乏味的例行工作”，英文解释为“a job or piece of work that is often boring or unpleasant but needs to be done regularly”举个?：
I'll go shopping when I've done my chores (= done the jobs in or around the house).
我把家务琐事干完后要去购物。
But it's midnight. You know it's probably time for bed, yet you decide to binge that Netflix show or surf social media for the next two hours instead.
但现在是午夜。你知道是时候睡觉了，但你却决定在接下来的两个小时里狂看Netflix的节目或浏览社交媒体。
binge
binge可以作动词，也可以作名词，表示“（尤指在饮食和花钱方面）无节制的狂热行为，狂欢，放纵，狂闹”，英文解释为“If you binge, you do too much of something, such as drinking alcohol, eating, or spending money.”如：a drinking/eating/spending binge 狂饮/暴食/滥花钱，举个?：
He went on a five day drinking binge.
他连续5天狂饮。
?binge drinking可以指“暴饮（酒），酗酒”（the activity of drinking too much alcohol on one occasion）。
?binge watching可以理解为“无节制地狂看某部电视连续剧”或者说“追剧，刷剧”；binge-watch作动词，举个?：
We binge-watched an entire season of Breaking Bad on Sunday.
我们星期天一口气看完了整季的《绝命毒师》。
?《经济学人》（The Economist）一篇讲述奈飞（Netflix）的文章中提到：Investors lap it up as hungrily as Netflix binge-watchers, who now number 193m worldwide. 投资者对奈飞的追捧一如从世界各地到它网上追剧的1.93亿人。
surf
表示“上网，网上冲浪”，英文解释为“to spend time visiting a lot of websites”。
This decision to sacrifice sleep for leisure time is called revenge bedtime procrastination, and experts say actually doing more harm than good.
这种为了休闲时间而牺牲睡眠的决定被称为报复性睡前拖延症，专家说实际上弊大于利。
revenge
表示“报复；报仇”，英文解释为“something that you do in order to make sb suffer because they have made you suffer”举个?：
He swore to take (his) revenge on his enemies.
他发誓要报复他的敌人。
procrastination
procrastination /prəˌkræstɪˈneɪʃn/ 表示“耽搁；拖延”，英文解释为“the act of delaying something that must be done, often because it is unpleasant or boring”举个?：
This is no time for procrastination - we need decisive action.
没时间耽搁了，我们得果断行动。
注：
?revenge bedtime procrastination 报复性睡前拖延症
"The paradox is that you're really only hurting yourself," says Dr. Sabrina Romanoff, a clinical psychologist at Lenox Hill Hospital in New York City. "Although you might be motivated by taking back control over your time, you're also taking away the valuable resource of sleep."
纽约市莱诺克斯山医院（Lenox Hill Hospital）的临床心理学家萨布丽娜·罗曼诺夫医生（Dr. Sabrina Romanoff）说：“矛盾的是，你实际上只是在伤害自己。虽然你可能是出于夺回对时间的掌控，但你也夺走了睡眠这一宝贵的资源。”
paradox
paradox /ˈpærəˌdɒks/ 表示“自相矛盾的情况；似非而是的说法，悖论”，英文解释为“a situation or statement that seems impossible or is difficult to understand because it contains two opposite facts or characteristics”举个?：
It's a curious paradox that drinking a lot of water can often make you feel thirsty.
大量喝水经常会让人感觉口渴，这是看似矛盾而正确的奇怪说法。
Why we sabotage our sleep 为什么我们会破坏自己的睡眠
Revenge bedtime procrastination stems from a lack of free time during the day. It can affect anyone with little control over their busy daytime schedules, from high school students to parents.
报复性睡前拖延症源于白天缺乏自由时间。它会影响从高中生到父母中，任何对白天繁忙的日程安排没有控制力的人。
stem from
表示“源自；由…造成”，英文解释为“to start or develop as the result of something”举个?：
Her problems stem from her difficult childhood.
她的问题主要是由艰难的童年生活造成的。
sabotage
sabotage /ˈsæbəˌtɑːʒ/ 可以作名词也可以作动词，名词表示“故意妨碍；捣乱；刻意阻碍”（the act of deliberately spoiling sth in order to prevent it from being successful）；
作动词：
1）表示“（为阻止敌人或对手成功而）毁坏，破坏（设备、武器或建筑物）”，英文解释为“to damage or destroy equipment, weapons, or buildings in order to prevent the success of an enemy or competitor”举个?：
They had tried to sabotage the oil pipeline.
他们曾试图破坏输油管道。
2）表示“阴谋破坏，蓄意破坏（计划或行动）”，英文解释为“to intentionally prevent the success of a plan or action”举个?：
This was a deliberate attempt to sabotage the ceasefire.
这是一次蓄意破坏停火的行为。
?电影《特工绍特》（Salt）中的台词提到：You are here to sabotage our nuclear ambitions. Yes? 你想来破坏我们的核计划 对吧？
"People with really busy schedules tend to think, 'Well, I really deserve to relax. I deserve to take some time to myself,'" says Amy Morin, a licensed psychotherapist. "So rather than go straight to sleep, they want to go do something they find immediate enjoyment in."
“日程安排非常繁忙的人往往会想，‘好吧，我真的应该放松一下。我应该花一些时间给自己，’”执业心理医生艾米·莫林（Amy Morin）说。“因此，他们不是直接去睡觉，而是想去做一些他们能立即找到乐趣的事情。”
license
表示“许可，授权，特许”，英文解释为“to give someone official permission to do or have something”举个?：
Several companies have been licensed to sell these products.
一些公司获得了这些产品的销售许可。
Part of what makes these behaviors feel good in the moment is that they're inefficient and carefree. In a way, it allows people to get "revenge" for their 9-5 frustrations.
使这些行为在当下感觉良好的部分原因是，它们是低效且无忧无虑的。在某种程度上，它让人们对他们朝九晚五的懊恼之事进行“报复”。
frustrations
表示“令人懊丧（或懊恼、沮丧）的事物”，英文解释为“something that causes you to feel frustrated”举个?：
Every job has its difficulties and frustrations.
每个工作都有困难和令人懊恼之处。
"When people feel they have little control over their time during the day, they tend to work out that frustration by staying up later and compensating with purely self-indulgent activities," Romanoff says.
罗曼诺夫说：“当人们感到他们在白天几乎无法控制自己的时间时，他们往往通过熬夜和完全自我放纵的活动来解决这种挫折感。”
work out
表示“找到（解决办法等）”，英文解释为“If you work out a solution to a problem or mystery, you manage to find the solution by thinking or talking about it.”举个?：
Negotiators are due to meet later today to work out a compromise.
谈判者们预定在今天晚些时候会面以找到一个折中的办法。
self-indulgent
表示“自我放纵的；任性的”，英文解释为“If you say that someone is self-indulgent, you mean that they allow themselves to have or do the things that they enjoy very much.”举个?：
Why give publicity to this self-indulgent, adolescent oaf?
为什么要宣传这个自我放纵的傻小子？
Revenge bedtime procrastination has also worsened during the pandemic. Stepping into your home after work used to trigger relaxation. But now, many people are working from home, and they're absorbing the strain and overlap of their work and home lives.
报复性睡前拖延症在新冠疫情期间也恶化了。下班后踏进家门往常会让人放松。但是现在，许多人在家里办公，他们承担了交织在一起的工作和家庭生活及其带来的压力。
trigger
trigger表示“发动；引起；触发”，英文解释为“to make sth happen suddenly”举个?：
Nuts can trigger off a violent allergic reaction.
坚果可以引起严重的过敏反应。
类似的还有：
?stir表示“激发，激起（强烈的感情）；引起（强烈的反应）”，英文解释为“to make someone have a strong feeling or reaction”，举个?：
The poem succeeds in stirring the imagination.
这首诗能够激发起想象力。
?provoke也表示“激起，引起”，英文解释为“to cause a reaction or feeling, especially a sudden one”，如：provoke debate/discussion 激起辩论/讨论。
?spur 鼓动；激励；鞭策；刺激；鼓舞”，英文解释为“If one thing spurs you to do another, it encourages you to do it.”举个?：
It's the money that spurs these fishermen to risk a long ocean journey in their flimsy boats.
是金钱驱使这些渔民驾驶单薄的小船冒险出海远航。
?电影《龙之心3：巫师的诅咒》（Dragonheart 3: The Sorcerer's Curse）中的台词提到：To spur the clans to war. 激励部族发起战争。
strain
1）表示“压力；重负；重压之下出现的问题（或担忧等）”，英文解释为“pressure on sb/sth because they have too much to do or manage, or sth very difficult to deal with; the problems, worry or anxiety that this produces”举个?：
You will learn to cope with the stresses and strains of public life.
你要学会怎样应付公众人物生活的紧张和辛劳。
2）表示“（动植物的）品系，株系，品种”，英文解释为“an animal or plant from a particular group whose characteristics are different in some way from others of the same group”举个?：
Scientists have discovered a new strain of the virus which is much more dangerous.
科学家们已经发现了一种危险得多的新病毒。
?此前9000名乘客因鼻拭子重复使用受害文中出现的例句：The health ministry confirmed this week that it had recorded two cases of the more infectious strain that was first detected in India. 卫生部本周证实，已发现了两例在印度首次发现的更具传染性的病毒株。
overlap
可以作名词，也可以作动词，1）表示“（活动、课程或时间）相互重叠，有共同之处”，英文解释为“If two or more activities, subjects, or periods of time overlap, they have some parts that are the same.”举个?：
My musical tastes don't overlap with my brother's at all.
我对音乐的喜好和我弟弟完全不一样。
2）表示“（与…）交叠，（与…）部分重叠，叠盖”，英文解释为“to cover something partly by going over its edge; to cover part of the same space”举个?：
The fence is made of panels that overlap (each other).
这个围栏是由交叠的板条搭成的。
"We no longer have fixed boundaries between the two, and must learn to maintain them independently to prevent the feeling like you are living at work and losing your place of refuge," Romanoff adds.
“我们在两者之间不再有固定的界限，必须学会独立地维持它们，以防止出现你生活在工作中而失去家这个庇护所的感觉，”罗曼诺夫补充说。
refuge
表示“避难所；庇护者；慰藉”，英文解释为“a place, person or thing that provides shelter or protection for sb/sth”举个?：
He regarded the room as a refuge from the outside world.
他把这个屋子当作是逃避外界的避难所。
Deprioritizing sleep isn't the answer to de-stressing 降低睡眠优先级并不是减压的方法
While we all need leisure time, skipping out on sleep isn't the way to do it.
虽然我们都需要休闲时间，但逃避睡眠并不是解决问题的办法。
deprioritize
该词是一个合成词，由前缀“de-”和“prioritize”构成。
“de-”可以表示“否定”，英文解释为“De- is added to a verb in order to change the meaning of the verb to its opposite.”如：how to decontaminate industrial waste sites 如何净化工业污染地区。
“de-”还可以表示“除掉”，英文解释为“De- is added to a noun in order to make it a verb referring to the removal of the thing described by the noun.”举个?：
I've defrosted the freezer.
我已经给冷冻柜除过霜了。
prioritize表示“优先考虑”，英文解释为“If you prioritize something, you treat it as more important than other things.”举个?：
Prioritize your own wants rather than constantly thinking about others.
优先考虑你自己的需要，而不要总想着别人。
skip out on
表示“逃避应该做的事；当别人需要帮助时躲避”，英文解释为“to avoid doing something that you should do; to leave someone when they need your help”举个?：
He explained why he skipped out on a live radio appearance.
他解释了为什么逃避参加一次电台直播节目。
"You might think that by watching late-night TV shows, you'll feel really good, but often times people then feel guilty the next day for wasting that time, for not getting enough sleep," Morin says. "And then they're cranky, tired, feeling overwhelmed."
“你可能认为通过看深夜的电视节目，你会感觉非常好，但很多时候，人们第二天会因为浪费了这些时间，没有得到足够的睡眠而感到内疚，”莫林说。“然后他们就变得暴躁、疲惫，感觉不堪重负。”
cranky
表示“脾气不好且爱抱怨的”，英文解释为“If someone is cranky, they are bad-tempered and complain a lot.”举个?：
It was a long trek, and Tom and I both started to get cranky.
那是一次长途跋涉，我和汤姆都开始烦躁抱怨起来。
overwhelmed
overwhelmed /,əʊvə'welmd/ 表示“（强烈地影响而使）不知所措的；被压倒的，被淹没的；受宠若惊的”，举个?：
Sightseers may be a little overwhelmed by the crowds and noise.
观光者可能被人群和噪声搞得有点不知所措。
As a result, people often end up being more sleep-deprived and less productive at work, leading to working longer hours and staying up late again to make up for it.
结果，人们往往最终更加睡眠不足，在工作中的效率降低，导致工作时间延长，并再次熬夜来弥补。
If you're really looking to treat yourself to some self-care, the best thing to do is get some rest. According to both experts, sleep is crucial for improving our memory, allowing us to tolerate stress and regulating our mood throughout the day.
如果你真的想自我护理，最好的办法就是休息一下。根据这两位专家的说法，睡眠对于提高我们的记忆力，让我们承受压力和调节我们一整天的情绪至关重要。
"Mood disorders such as depression and anxiety involve symptoms relating to poor sleep quality, disturbed sleep, insomnia and hypersomnia," Romanoff says.
罗曼诺夫说：“抑郁症和焦虑症等情绪障碍涉及与睡眠质量差、睡眠紊乱、失眠和嗜睡相关的症状。”
insomnia
insomnia /ɪnˈsɒmnɪə/ 表示“失眠（症）”，英文解释为“the condition of being unable to sleep, over a period of time”举个?：
He suffered from insomnia caused by stress at work.
他因为工作压力失眠了好几个月。
hypersomnia
hypersomnia /,haipə'sɔmniə/ 表示“嗜睡症”，英文解释为“a sleep disorder in which someone sleeps for very long periods and is always very tired during the day”。
Morin adds that people who have preexisting mental health issues tend to experience a worsening of their symptoms if they aren't sleeping enough.
莫林补充说，先前存在心理健康问题的人，如果没有足够的睡眠，往往会出现症状恶化。
"Sleep deprivation can cause them to feel overwhelmed, run-down, and they'll have more difficulty regulating their emotions – even something small they can handle on a regular day can seem like a really big deal," Morin says.
莫林说：“睡眠不足会使他们感到不知所措、疲惫不堪，而且会更难调节自己的情绪--即使是他们在平时可以处理的小事，也会显得非常难办。”
run-down
1）表示“疲惫的；略感不适的”，英文解释为“If someone is run-down, they are tired or slightly ill.”举个?：
Hen started to feel run-down last year.
他去年开始感到疲惫。
2）表示“（房屋等）破败的”，英文解释为“A run-down building or area is in very poor condition.”举个?：
They have put substantial funds into rebuilding one of the most run-down areas.
他们已投入大量的资金用于重建最破败的地区之一。
3）表示“萧条的；不景气的”，英文解释为“A run-down place of business is not as active as it used to be or does not have many customers.”如：run-down transport services 交通运输业的不景气。
Morin and Romanoff have offered suggestions to stop your revenge bedtime procrastination habits.
莫林和罗曼诺夫提出了一些建议，以改变你报复性睡前拖延症习惯。
· Prioritize one leisure time activity: Rather than watching a full two-hour movie before bed, watch 20 minutes of it so you still feel like you're accomplishing something fun without sacrificing too much sleep.
优先考虑一项休闲时间的活动。与其在睡前看整整两个小时的电影，不如看20分钟的电影，这样你仍然觉得自己做了一些有趣的事情，而不会牺牲太多的睡眠。
· Cultivate a consistent bedtime routine: Shut off bright lights before bed, avoid social media and go to bed at the same time each night. This can indicate to your body that it's time for rest, and allow you to fall asleep faster.
培养稳定的睡前习惯。睡前关闭明亮的灯光，避免浏览社交媒体，每晚在同一时间睡觉。这可以向你的身体表明是时候休息了，并让你更快入睡。
· Don't work from bed: For individuals working from home, working from bed can lead to several problems related to associating your bed with work stress. Instead, create a designated workspace to further separate work from home.
不要在床上工作。对于在家办公的人来说，在床上工作可能会导致一些问题，即把你的床与工作压力联系起来。相反，创建一个特定的工作空间，进一步将工作和家庭分开。
designate
designate /ˈdezɪɡneɪt/ 1）表示“命名；指定，划定（特征、用途）”，英文解释为“When you designate someone or something as a particular thing, you formally give them that description or name.”举个?：
There are efforts under way to designate the bridge (as) a historic landmark.
人们在努力把这座桥定为历史地标。
2）表示“指定，选定；委派”，英文解释为“When you designate someone as something, you formally choose them to do that particular job.”举个?：
Designate someone as the spokesperson.
指派某人为发言人。
?designated作形容词，表示“指定的；特指的，划定的”。
?类似的有个词dedicated，表示“专用的，专门的”（designed to be used for one particular purpose）举个?：
Such areas should also be served by dedicated cycle routes.
这些地区也应该可由自行车专用路线到达。
via LearnAndRecord
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