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Mỗi người trong cuộc đời ước chừng có 26 năm thời gian đều là trong lúc ngủ mơ vượt qua. Nguyên nhân chính là như thế, chúng ta vui với đàm luận chính mình giấc ngủ chất lượng hơn nữa nghĩ cách làm chính mình ngủ đến càng tốt. Ở qua đi 10 năm, có quan hệ giấc ngủ nghiên cứu thành quả to lớn. Bổn văn tổng kết trước mắt đối với giấc ngủ ý nghĩa các hạng nghiên cứu kết luận.

Từ ngữ: sleep ngủ, giấc ngủ

"I'mknackered- have you got any tips foragood night's sleep?"Not only is sleep a common feature of our small talk, we've also spent decades trying to understand and explain it. After all, we spend on average 26 years of our livesasleep.So, what do we know? Here are the highlights of the last decade of research.

One of the most intriguing developments is in the study oflucid dreaming– it seems it's possible to communicate with people while they're sleeping. In a study called 'Real-time dialogue between experimenters anddreamersduringREMsleep', researchers asked questions to participants in a lucid dream. The dreamers signalled the answers using pre-agreed eye or facial movements. They were accurate, suggesting they could access theircognitive functionssuch asworking memorywhile sleeping. This interaction betweendreamworldand reality has brought excitement to the sleep science community.

Sleep can also help our memory and problem-solving. A 2023 review of research by Denis and Cairney noted that brain regions that are used to learn new things, are reactivated during sleep. That means while we're sleeping, our brains replay our memories of what happened during the day, which is believed to be crucial formemory retention.And, if you've ever felt it was best tosleep ona tricky problem and solve it in the morning, you might have scientific backing! A 2019 study by Sanders and colleagues found that people were more likely to solve a tricky problem the next day if the problem had been activated in their brains during sleep. So, if you're stuck,rest upand return to it in the morning.

What if you're unlucky enough to suffer withsleep deprivation?Unfortunately, you may be at higher risk of negative moods and worse emotional regulation, according to a 2021 meta-analysis called 'The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation'. The good news is there are plenty of tips to help you with yoursleep hygiene.The UK's National Health Service recommends having a set time to startwinding down,meditation before bed, which they call 'beditation', and avoidingcaffeinebefore bed.

Từ ngữ biểu

knackered kiệt sức
a good night's sleep ngủ ngon
asleep ngủ
lucid dreaming thanh tỉnh mộng, đang nằm mơ khi bảo trì tự hỏi cùng ký ức năng lực
dreamer trong lúc ngủ mơ người
REM sleep nhanh chóng động mắt giấc ngủ
cognitive functions nhận tri công năng
working memory công tác ký ức, một loại liên tục thời gian so đoản ký ức
dreamworld thế giới trong mộng, cảnh trong mơ
memory retention ký ức bảo trì, ở trong trí nhớ giữ lại tin tức hoặc kinh nghiệm
sleep on something đem… Lưu đến tiếp theo thiên lại làm quyết định
rest up được đến đầy đủ nghỉ ngơi
sleep deprivation giấc ngủ không đủ
sleep hygiene giấc ngủ khỏe mạnh
wind down dần dần thả lỏng
beditation ngủ trước minh tưởng
caffeine cà phê nhân

Trắc nghiệm cùng luyện tập

1.Đọc bài khoá cũng trả lời vấn đề.

1. What discovery has been made about lucid dreaming?

2. What does our brain do to help us retain memories?

3. True or False?Sleeping on a problem can help us to solve it.

4. What are two things that can be negatively impacted by sleep deprivation?

5. What are some tips to help improve sleep quality?

2.Lựa chọn ý tứ thỏa đáng từ đơn hoặc từ tổ tới hoàn thành dưới đây câu.

1. Before making any big decisions, it's always best to ________ it.

sleep on rest up wind down beditate

2. After eight hours' hiking, he was absolutely ________ and ready for bed.

wound down asleep rested knackered

3. After a stressful day, all you need is a ________.

sleep deprivation dreamworld sleep hygiene good night's sleep

4. Practising good ________ can greatly improve the quality of your rest.

sleep deprivation sleep hygiene sleep loss sleep dreams

5. She couldn't stop thinking about work, so she read a book to ________ before going to sleep.

sleep on rest up wind down beditate

Đáp án

1.Đọc bài khoá cũng trả lời vấn đề.

1. What discovery has been made about lucid dreaming?

Researchers have found it's possible to communicate with people during lucid dreams, and that dreamers seem to be able to access cognitive functions such as working memory.

2. What does our brain do while sleeping to help us retain memories?

While we're sleeping, our brains replay our memories of what happened duringthe day, which is believed to be crucial for memory retention.

3. True or False?Sleeping on a problem can help us to solve it.

True. A 2019 study by Sanders and colleagues found that people were morelikely to solve a tricky problem the next day if the problem had been activatedin their brains during sleep.

4. What are two things that can be negatively impacted by sleep deprivation?

According to a 2021 meta-analysis, those suffering from sleep deprivation are at higher risk of negative moods and worse emotional regulation.

5. What are some tips to help improve sleep quality?

The UK's National Health Service recommends having a set time to startwinding down, meditation before bed, which they call 'beditation', and avoidingcaffeine before bed.

2.Lựa chọn ý tứ thỏa đáng từ đơn hoặc từ tổ tới hoàn thành dưới đây câu.

1. Before making any big decisions, it's always best tosleep onit.

2. After eight hours' hiking, he was absolutelyknackeredand ready for bed.

3. After a stressful day, all you need is agood night's sleep

4. Practising goodsleep hygienecan greatly improve the quality of your rest.

5. She couldn’t stop thinking about work, so she read a book towind downbefore going to sleep.