考研四六级英语双语精读题源纽约时报|改善睡眠的4个简单妙招放下手机30分钟睡前告别屏幕蓝光

英文：The Touch Grass Challenge Try This Trick for Better Sleep 

中文："触草挑战"第二周—改善睡眠的四个简单妙招

📰 来源：The New York Times      📅 日期：2026.6.14 

📝 词数：约320 words                  ⭐ 难度：★★★☆☆

第一段：放下手机30分钟，睡前告别屏幕蓝光

英文原文

Welcome to the second installment of the Touch Grass Challenge. Last week, we asked you to take a daily walk in nature without your phone. Now, we have an exercise that may help you get a better night's rest: Put your phone away 30 minutes before bed. It's simple but not easy: many of us use our screens as a nighttime escape. "No matter what your social media feeds look like, it's still stimulating your brain," said Dr. Shalini Paruthi, a sleep medicine attending physician at St. John Cochran Veterans Hospital in St. Louis. So starting tonight, carve out some tech-free time before bed. If the thought makes you uneasy, we have some tips.

中文翻译

欢迎来到"触草挑战"的第二期。上周我们邀请大家不带手机、每天去自然中散步。本周，我们有一个可能帮你改善睡眠质量的练习：在睡前30分钟把手机收起来。这听起来简单但做起来并不容易：我们许多人都把刷屏当作睡前的逃避方式。"无论你的社交媒体信息流呈现什么内容，它都在刺激你的大脑，"圣路易斯圣约翰·科克伦退伍军人医院睡眠医学主治医生莎莉尼·帕鲁蒂博士说。所以从今晚开始，请在睡前留出一段无科技产品时间。如果这让你感到不安，我们也准备了一些小贴士。

第二段：物理隔离—手机放另一个房间，只设紧急通话模式

英文原文

Put space between you and your phone. Ideally, you're able to put your phone in another room, experts said. If there are people you can't be out of contact with, like your parents or your kids, Dr. Paruthi said, put your phone on "do not disturb" mode, and set it to allow calls only from them.

中文翻译

给自己和手机之间拉开物理距离。专家们表示，理想的做法是把手机放到另一个房间里。如果你有不能失联的人—比如父母或孩子—帕鲁蒂博士建议将手机设为"勿扰模式"，并设置为仅允许来自他们的来电。

第三段：提前规划替代性放松活动，让睡前时光变得令人期待

英文原文

Make bedtime inviting. Plan ahead so you have some analog activities you can do instead of scrolling. Dr. Paruthi recommended you can view this half-hour as creative bonus time: Write a letter to someone, start a journal, do some knitting. Or you can spend that time doing something calming, like meditating, Dr. Paruthi added.

中文翻译

让睡前时光变得值得期待。提前规划好一些可以代替刷屏的非数字化活动。帕鲁蒂博士建议你可以把这半小时视为创意加时区：给某人写封信、开始写日记、织点毛衣什么的。或者你也可以用这段时间做一些平静的事情，比如冥想，她补充道。

第四段：以书代机—纸质书助眠不伤眼，推荐轻松愉悦的中档小说

英文原文

Bring a book to bed. Kostadin Kushlev, an associate professor of psychology at Georgetown University, suggested reading a book (preferably analog). So I sought advice from Ann Patchett, author of the new novel "Whistler" and a devoted bedtime reader. She recommended reading books that are engaging and enjoyable, and nothing that you know will upset you. Ms. Patchett said she loves to suggest middle-grade novels to adults, such as "The Miraculous Journey of Edward Tulane" by Kate DiCamillo. Try this 30-minute detox before bed for a week, and see if you are able to fall asleep faster or stay asleep longer.

中文翻译

带一本书上床。乔治城大学心理学副教授科斯塔丁·库什列夫建议读一本纸质书（最好是实体书）。于是我去请教了安·帕切特—新作《吹哨人》的作者和一位虔诚的睡前阅读者。她推荐阅读那些引人入胜且令人愉快的书，避免任何你知道会让自己心烦的内容。帕切特女士说她很喜欢向成年人推荐中级儿童小说，比如凯特·迪卡米洛的《爱德华的奇妙之旅》。坚持在睡前进行这个30分钟排毒计划一周，看看你是否能更快入睡或睡得更久。

📚 词汇词组

1. installment /ɪnˈstɔːlmənt/ n.

① （系列作品的）一期，一集 ② 分期付款 ③ 安装，装置

例句：This is the second installment of our monthly wellness challenge series focusing on better sleep habits.

2. stimulate /ˈstɪmjuleɪt/ v.

① 刺激，激发（兴趣、活动等） ② 促进，推动

例句：The blue light from phone screens stimulates the brain and suppresses melatonin production, making it harder to fall asleep.

3. carve out phrasal v.

① 划出，挤出（时间/空间） ② 开辟，开创

例句：It's important to carve out at least thirty minutes each day for exercise and relaxation, no matter how busy your schedule gets.

4. uneasy /ʌnˈiːzi/ adj.

① 不安的，忧虑的 ② 不舒服的，令人局促的

例句：Many people feel uneasy at first when they try to go an entire evening without checking their smartphones.

5. analog /ˈænəlɔːɡ/ adj./n.

① （形容词）模拟的，非数字化的；非电子的 ② （名词）模拟信号；模拟量

例句：Experts recommend switching to analog activities like reading paper books or journaling instead of scrolling through social media before bed.

6. detox /diːtɒks/ n./v.

① （名词）排毒，脱瘾（此处指戒除某种习惯） ② （名词）戒毒/戒断疗程 ③ （动词）排毒

例句：A daily one-hour digital detox before bedtime has been shown to improve both sleep quality and overall wellbeing.

7. engaging /ɪnˈɡeɪdʒɪŋ/ adj.

① 引人入胜的，有趣的 ② 吸引人的，迷人的

例句：The best bedtime reading should be engaging enough to hold your attention but not so exciting that it keeps you awake.

8. devoted /dɪˈvoʊtɪd/ adj.

① 挚爱的，全身心投入的 ② 专心致志的，献身于……的

例句：She is a devoted bedtime reader who finishes at least two novels every month by reading for an hour each night before sleep.

✍️ 写作句总结

原句

No matter what your social media feeds look like, it's still stimulating your brain.

结构抽象

No matter what [A] looks like, it's still [doing B].

造句示范

No matter how peaceful your meditation app claims to be, it's still keeping your mind engaged in digital interaction rather than letting it rest naturally.

长难句分析

No matter whatyour social media feeds look like, it's still stimulating your brain.

• 主干：it's still stimulating your brain 主语 = it（指代使用手机/浏览社交媒体这件事） 谓语 = is stimulating（现在进行时，强调持续性的影响） 宾语 = your brain

• 让步状语从句：No matter what your social media feeds look like No matter what 引导让步状语从句 = whatever（无论什么） 从句内部： 主语 = your social media feeds 系动词 = look 表语 = like（what的宾语，即feeds的内容/样子）

• 理解要点："No matter what...look like" 是高频口语化表达，意为"不管……看起来怎样"；本句的核心论点是：无论内容是平静的还是激烈的，屏幕本身就在持续刺激大脑—这一逻辑用于论证"睡前远离所有屏幕"的必要性，而非仅避开刺激性内容；still 一词在此处起关键的强调作用，暗示即使是最温和的内容也不例外

📝 阅读理解

题目：According to the passage, which activity does Dr. Paruthi recommend as a replacement for smartphone use before bed?

A. Writing letters or knitting B. Reading any kind of book including e-books C. Doing vigorous exercise to tire yourself out D. Listening to music through headphones

答案解析

✅ 正确答案：A

✅ 选项A：正确。帕鲁蒂博士明确建议把这半小时作为"创意加时区"，具体举例包括"Write a letter to someone, start a journal, do some knitting"，以及冥想等平静的活动。

❌ 选项B：错误。"读纸质书"是库什列夫教授和安·帕切特的建议，而非帕鲁蒂博士提出的，且特别强调preferably analog（最好是纸质的），不包括电子书。

❌ 选项C：错误。文章从未提及剧烈运动，恰恰相反建议的是calming activities（平静的活动）如冥想。

❌ 选项D：错误。文章未提及通过耳机听音乐，且耳机仍属于电子设备范畴，与"tech-free time"的原则相悖。

📖 全文概括

中文段落大意

第一段：核心倡议—"触草挑战"第二周聚焦睡眠质量，关键动作是睡前30分钟彻底远离手机，因为任何形式的屏幕都在刺激大脑。

第二段：物理隔离法—最理想的方案是将手机放在另一个房间；若需保持联系则开启"勿扰模式"、仅允许特定联系人来电。

第三段：行为替代法—提前规划好替代性非数字活动，将半小时转化为写信、记日记、编织或冥想的创意加时区。

第四段：以书代屏法—心理学教授与畅销作家联合推荐睡前读纸质书，尤其推荐温和有趣的中级儿童小说，坚持一周即可见效。

英文全文总结

This article presents Week 2 of the "Touch Grass Challenge," focusing on improving sleep quality by establishing a 30-minute screen-free buffer before bedtime. Dr. Shalini Paruthi, a sleep medicine specialist, explains that all screen content — regardless of its emotional tone — stimulates the brain and interferes with falling asleep. Practical advice includes physically separating yourself from your phone (ideally placing it in another room), planning enjoyable analog alternatives such as journaling, letter-writing, knitting or meditation, and replacing digital scrolling with paperback reading. Author Ann Patchett specifically recommends middle-grade fiction for adults seeking gentle, engaging pre-sleep material. The article encourages readers to commit to this 30-minute digital detox for one week and observe whether they experience faster onset of sleep or longer, more restful nights.

🎯 打卡作业

请翻译以下句子：

"Ms. Patchett said she loves to suggest middle-grade novels to adults, such as 'The Miraculous Journey of Edward Tulane' by Kate DiCamillo."

💬 在评论区留下你的翻译，下期公布参考答案！

📌 上期回顾

上期划线句答案

"Charles, 77, appeared to be in good spirits and waved to the crowds from an Ascot landau carriage pulled by two Windsor grey horses."

参考翻译

77岁的查尔斯精神矍铄，坐在一辆由两匹温莎灰马拉着的阿斯科特敞篷马车中向人群挥手致意。