Is cycling the future of city travel? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Becca And I'm Becca. Neil Cycling is a popular activity in Britain. Becca Yes. This year, sales of bicycles, or bikes as they're usually called, are up in Britain. Many people choose cycling because it's good for their health and the environment. And electric bikes are making cycling accessible to more people, including older people. Neil In this episode, we'll visit two countries: one with a long history of cycling and another where it's just getting started. Becca But first, Neil, I have a question about a country that's world famous for its bikes: the Netherlands, also often referred to as Holland. The Netherlands' cycle network spreads over 95,000 miles, and there are more bikes in the country than its 18 million citizens. So, roughly speaking, how many bikes are there in the Netherlands? Is it: a) 20 million, b) 24 million, or c) 34 million? Neil Well, I'm going to say c) 34 million. Becca Well, we'll reveal the correct answer later in the programme. Staying in the Netherlands, let's hear from Meredith Glaser, CEO of Amsterdam's Urban Cycling Institute. Here, Meredith tells BBC World Service programme The Inquiry more about Dutch people's love of cycling. Meredith Glaser The bicycle is deeply ingrained into Dutch culture. But the rise of cycling started in the industrial era, when bicycle manufacturing took off. And it went from a toy for rich people to an everyday tool for transportation, and this was a really important milestone for cycling in the Netherlands. Neil Cycling is deeply ingrained into Dutch culture. Deeply ingrained are two words that go together commonly, and it means something that's firmly established within a person or culture, and unlikely to change. Becca During the 1890s, bike manufacturing took off in the Netherlands. Take off is a phrasal verb meaning to suddenly become popular or successful. Certain brands became symbols of a new, comfortable style of bike. New factories made bikes cheaper to buy. This was a milestone for cycling in the Netherlands. A milestone is an important event in someone's life or in the development of something. Neil Our second destination is better known for cars than bicycles: the United Arab Emirates or UAE. UAE is hoping cycling could be a greener way for visitors to explore tourist attractions in cities like Dubai and Abu Dhabi. Transport consultant Martin Tillman, who lives in the Gulf region, explained more to BBC World Service programme The Inquiry. Martin Tillman We also have quality of life and liveability. All the cities in the Gulf are very competitive, and they would love to be ranked very high in those global rankings, and cycling is seen as part of that quality-of-life solution. Becca Gulf cities like Dubai want a reputation as places with a good quality of life. The phrase quality of life refers to someone's level of enjoyment, comfort and health when living in a particular place. It's a measure of a person's overall wellbeing. Neil Gulf cities are also interested in liveability – the degree to which somewhere is a pleasant place to live. Cycling is good for mental as well as physical health, and Dubai's town planners are hoping the 600km of cycle tracks already built will make the city more attractive to live in. Becca Of course, there are big differences between the Netherlands and UAE – the temperature for one, which in Dubai regularly hits 45ºC. Martin told BBC World Service's The Inquiry that Dubai is studying countries like the Netherlands not to copy them, but to discover what works. Martin Tillman It's certainly not a copy and paste of what is good in Holland or Denmark, but the key is that we're looking for the principles. Neil Cycling in UAE isn't a copy and paste of cycling in Holland. Martin uses the phrase a copy and paste to mean an exact copy of something, which is moved and put somewhere else. Dubai can't simply copy the Netherlands, and a range of measures, including water stations and shaded rest areas, have been created for cycling in the heat. Becca Cycling isn't the perfect solution for everyone, everywhere. But in some places, it can be a popular and green alternative. Neil Yes, just look at the Netherlands. And that reminds me of your question, Becca. Becca Ah yes. I asked you roughly how many bikes are there in the Netherlands? Neil I said 34 million. Was I right? Becca There are certainly a lot of bikes in the Netherlands. However, there are only roughly 24 million bikes. Neil Only?! That's still quite a lot! Becca Right, let's recap the vocabulary we've learned, starting with deeply ingrained – a combination of words meaning well established and unlikely to change. Neil If something takes off, it suddenly becomes popular or successful. Becca A milestone is an important event in the development of something or someone. Neil Quality of life describes a person's wellbeing in terms of their level of enjoyment, comfort, and health. Becca The noun liveability means the degree to which a place is pleasant to live in. Neil And finally, a copy and paste is an exact copy of something, which is then moved and put somewhere else. Once again, our six minutes are up. Goodbye for now. Becca Bye! 词汇表 be deeply ingrained (into) [ɪnˈɡreɪnd] 深深植根于，根深蒂固于 take off 开始腾飞，飞速发展，流行起来，突然成功 milestone [ˈmaɪlstəʊn] n. 里程碑，重大事件 quality of life 生活质量，生活品质 liveability [ˌlɪvəˈbɪləti] n. 宜居性，适宜居住的程度 copy and paste [ˈpeɪst] 复制粘贴，原封不动地照搬 Netherlands / Holland [ˈneðələndz][ˈhɒlənd] n. 荷兰 the United Arab Emirates (UAE) [juˌnaɪtɪd ˈærəb ˈemɪrəts] 阿拉伯联合酋长国（阿联酋） the Gulf region [ɡʌlf] 海湾地区 cycle tracks [ˈsaɪkl træks] 自行车道，骑行道 water stations 饮水站，供水站 shaded rest areas [ˈʃeɪdɪd] 遮荫休息区，阴凉休息区 📝 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Can procrastination make you more productive? Procrastination is often seen as the enemy of productivity. Images of lazy people with feet up on desks or wasting time to dodge work spring to mind at the very mention of the word. And there are many things which indicate that procrastination is a problem which needs addressing. But could there be some benefits to it too? We live in a high-octane world – always on the go, racing from one task to another. And at times, duties, be it work or personal, can feel relentless – with our nose constantly to the grindstone. Sometimes we just need to switch off, chill out and reboot. A little procrastination can help detach us from the pressures of modern life. According to psychotherapist F Diane Barth, watch.ing TV, taking a long bath or listening to music can help us to ease off. And it's possible that procrastination has become more prevalent during the pandemic. With many countries going through lockdowns, some of us have suddenly found ourselves with more time – not having the hours of commutes, or options of social activities we once took for granted. Being at home, many of us quickly discovered that it is impossible to be productive 24-7. That extra relaxation can help us to be more productive or creative in the long run, allowing us to clear our minds and focus better. The issue is that many of us see that time not working as lost time. And we almost develop a sense of guilt related to not making the most of every moment. German sociologist and economist Max Weber says that we've almost got to the point of believing that the busier we are, the better, and that there is a sense of morality connected with time usage. It seems important to remember that taking a little time away from yourself is not just slacking off. So, while being productive is important, it seems that some amount of downtime and procrastination can help us to relax and become more focussed. The next time you feel really stressed, why not try wasting a little time? You might just like it. 词汇表 procrastination [prəˌkræstɪˈneɪʃn] n. 拖延，拖延症 feet up 翘脚，指休息放松 dodge [dɒdʒ] v. 躲避，逃避 spring to mind 突然想到，跃入脑海 high-octane [ˈɒkteɪn] adj. 高强度的，充满活力的 on the go 忙个不停，四处奔波 relentless [rɪˈlentləs] adj. 不间断的，持续的 nose to the grindstone [ˈɡraɪndstəʊn] 埋头苦干，辛勤工作 switch off 关闭，放空，不再关注 chill out 放松，冷静下来 reboot [ˌriːˈbuːt] v. 重新启动，休整 detach [dɪˈtætʃ] vt. 使分离，脱离，摆脱 ease off 减轻，缓和，放松 prevalent [ˈprevələnt] adj. 盛行的，普遍的 lockdown [ˈlɒkdaʊn] n. 封锁，禁闭 commute [kəˈmjuːt] n. 通勤，上下班往返 sociologist [ˌsəʊsiˈɒlədʒɪst] n. 社会学家 morality [məˈræləti] n. 道德，道德观 slacking off [ˈslækɪŋ] 偷懒，懈怠 downtime [ˈdaʊntaɪm] n. 停工期，休息时间，空闲时间 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

What does it take to be a class passer? Everybody loves a rags to riches story, but the reality is social mobility is far from easy. Class passers are those who manage to successfully improve their status and navigate their new life as part of a higher socioeconomic group. To understand class passing, let's first discuss the idea of social classes. Within our societies, people are divided according to factors like their family background, education, wealth, occupation and income. Most commonly, these categories are described as the lower, middle and upper classes. A person's life path and opportunities are often defined by their social background. For example, just 26% of forest school pupils in the UK went on to higher education in 2017. Compared to 44% among their better-off peers. Is there a surefire way to climb the social ladder? Or do I just need to hope for a lucky break? Social climbing doesn't just happen overnight for most people. There are a number of routes, like higher education, work, marriage, or moving abroad, for example. However, in some cases, people join the world of the rich and famous in a sudden fashion. Think of actors and sports stars who often emerge from obscurity to be thrust into the limelight, public figures like Oprah Winfrey, Donald Tr.ump, and Britney Spears have been referred to as class passers because they claim different socioeconomic classes as their own. Class passers often talk about their embarrassment or shame at not fully fitting into their new class. This is known as class neurosis. And it can have a deep psychological impact. They may struggle to learn certain codes or unspoken conventions which convince others they belong, like how to hold cutlery, where to go on holiday, or what kind of clothes to wear. At the same time, they may also be seen as traitors by their original class. Shouldn't class passers be proud to have made it? Well, that's the optimistic way of looking at things—seeing society as a meritocracy. In the United States, much of the population still believes in the American dream, which suggests there are no limits to what anyone can achieve if they work hard and put their minds to it. While class passers are sometimes cited as proof of this, in reality, they are the exception rather than the rule. Research has shown that in addition to starting out at a disadvantage, more people are less confident in their ability to succeed. On the other hand, their wealthier counterparts are more likely to feel entitled and self-confident. This helps to maintain the status quo, making it a self-fulfilling prophecy. Social mobility has been slowing since the 1990s, and equality is actually on the rise. It's feared that the COVID-19 pandemic could further widen the gap between rich and poor. There you have it. 词汇表 a rags to riches story [ræɡz] 白手起家的故事，从贫穷到富有的故事 social mobility [məʊˈbɪləti] 社会流动性，社会阶层流动 class passer 阶层跨越者（成功提升社会地位并融入更高阶层的人） navigate [ˈnævɪɡeɪt] vt. 驾驭，成功应对，顺利处理 socioeconomic [ˌsəʊsiəʊiːkəˈnɒmɪk] adj. 社会经济的 class passing 阶层跨越 better-off adj. 境况较好的，更富裕的 surefire way [ˈʃʊəfaɪə(r)] 万全之策，可靠的方法，绝对有效的方法 lucky break 好运，意外的机遇 in a sudden fashion 突然地，以突然的方式 obscurity [əbˈskjʊərəti] n. 默默无闻，无名 be thrust into the limelight [θrʌst][ˈlaɪmlaɪt] 被推到聚光灯下，成为公众焦点 class neurosis [njʊˈrəʊsɪs] 阶层神经症（因无法完全融入新阶层而产生的焦虑或羞耻感） code [kəʊd] n. 行为规范，规矩 unspoken conventions 不成文的惯例，默认的规矩 cutlery [ˈkʌtləri] n. 餐具（刀、叉、勺等） traitor [ˈtreɪtə(r)] n. 背叛者，叛徒 meritocracy [ˌmerɪˈtɒkrəsi] n. 精英统治，精英管理制度 counterpart [ˈkaʊntəpɑːt] n. 对应的人或物，地位对等者 entitled [ɪnˈtaɪtld] adj. 有资格的，自以为应得的，有优越感的 self-fulfilling prophecy [ˈprɒfəsi] 自我实现的预言（因相信某种结果而导致其成真） 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The person who wants love so much they never get it There is a person who, ostensibly, wants love very much. They are 'dating with intent'. That is, dating with an intent to marry, to form a complete life with someone, to stop ever having to date anyone else again. They don't hold back. They suggest a second date almost immediately. And then a third one. They message constantly. They aren't shy to declare their feelings by the end of the first month. They buy little gifts. They hug a lot. They love holding hands. It is a hugely moving picture of love; the difficulty is how much this person wants it to come right. They've been lonely for the longest time – arguably since they were a child. They did have love back then, but it was shattered or compromised to an extent that perhaps has never really been dealt with or understood. Maybe a beloved adult died, or went away, or someone got very sick. And now it doesn't feel like the world can ever be stable. Love always seems on the verge of being extinguished. Nothing ever quite feels solid. That's why one has to move very fast and hold on very tightly, and ask a lot of questions of the partner: Are you sure you're OK? Do you still care? Is this for real? It's because of worry – worry about how safe love is – that the worried person often feels they need to raise their voice and ends up sounding rather harsh. Anger feels warranted, or at least becomes inevitable, when their partner comes home ten minutes late. It's because of worry that they start an argument about the partner's ex – who they suspect, the more they think about it (and they've thought about it all afternoon), may not be entirely off the scene. It's because of worry that they spoil a dinner in a restaurant by accusing their partner of flirting with the waiting staff. It's because of worry that they call their partner ungrateful and, in extremis, threaten to leave them. They want so much to be reassured, to be told they matter, but they are so alarmed that it seems that all they may really want to do is attack, criticise, create pressure and destroy. It can be dispiriting to be on the receiving end of love from someone who can't accept that love might be real. Eventually, even the most patient lover may start to get fed up; they have told them again and again that they love them; they have spent an hour trying to unpick a fight about nothing; they have done everything to prove that they aren't having an affair with anyone at work. They have stressed that the weekend they have to spend by themselves has nothing to do with rejection and everything to do with catching up on their projects. And so begins – by a terrible irony – the very thing the loving-but-worried person has feared from the start. One sombre day, their lover tells them they just can't take it anymore. They need some space. They don't have the energy to explain once again. They might walk out very suddenly – and ask never to be disturbed again. This sorrowful lover who loves with too much fear alerts us to a curious aspect of love: that wanting a safe relationship with too much intensity can be the very element that renders it dangerous. That if we never enjoyed security in childhood, we may seek it with excessive urgency in adulthood, resulting in a double punishment and exclusion. That we need to believe that trust and goodness could be real to give them a chance to one day become so. 词汇表 ostensibly [ɒˈstensəbli] adv. 表面上，外表上地 intent [ɪnˈtent] n. 意图，目的 arguably [ˈɑːɡjuəbli] adv. 可以说，按理 shatter [ˈʃætə(r)] vt. （希望等）使破碎，使粉碎，使破灭 beloved [bɪˈlʌvɪd] adj. 深爱的，钟爱的 on the verge of [vɜːdʒ] 濒临于，接近于，即将 extinguish [ɪkˈstɪŋɡwɪʃ] vt. 熄灭，消灭，使破灭 warranted [ˈwɒrəntɪd] adj. 有正当理由的，理所应当的 off the scene 离开现场，退出，不在场 spoil [spɔɪl] vt. 破坏，糟蹋，毁掉 in extremis [ɪkˈstriːmɪs] 在极端情况下，在危急关头 reassure [ˌriːəˈʃʊə(r)] vt. 使安心，使放心，安慰 alarmed [əˈlɑːmd] adj. 惊恐的，担忧的，恐慌的 dispiriting [dɪˈspɪrɪtɪŋ] adj. 令人沮丧的，令人气馁的 get fed up 感到厌烦，受够了，不耐烦 unpick [ʌnˈpɪk] vt. 拆开，拆散；化解，理清（争论、问题等） irony [ˈaɪrəni] n. 讽刺，反讽 sombre [ˈsɒmbə(r)] adj. 阴沉的，忧郁的，昏暗的 sorrowful [ˈsɒrəʊfl] adj. 悲伤的，悲痛的 render [ˈrendə(r)] vt. 使成为，致使，造成 exclusion [ɪkˈskluːʒn] n. 排斥，排除在外 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

What's in a footballer's brain? Georgie Hello, this is 6 Minute English from BBC Learning English. I'm Georgie. Neil And I'm Neil. Georgie Neil, I'm not a huge fan of football, but I know you are. So, why do you love it so much? Neil Oh, where can I start? I think it's the combination of the passion and also the skill and athleticism of the players. They call it 'the beautiful game' for a reason. Georgie Now, football players are faster than ever before, but the game is also about making very quick decisions. Neil Yes. To be the best of the best, some football clubs have started looking beyond the body, to the brain. Here's Tom Cooke, Academy Psychologist for Nottingham Forest Football Club, talking to the BBC World Service. Tom Cooke We're watching these athletes make decisions in split instincts, under the highest pressures and the highest intensities. It made a lot of sense to go, well, neurologically or cognitively, there's something going on. Neil There's something going on in the brain when the athletes are making quick decisions. If there's something going on, something unknown and interesting is happening. So, what's happening inside the brains of football players? And could brain training help win more games? That's what we'll be hearing about in this programme. Georgie But first, Neil. I have a question for you. As we've heard, football players have to make decisions in high-pressure situations, and their performance may be influenced by their emotional state and fear response. But which part of the brain is best known for its role in processing fear and detecting threats? Is it: a) the brain stem, b) the amygdala, c) the cerebellum? Neil Well, I don't know, but I'm going to guess b) the amygdala because I like the sound of the word. Georgie OK, well I'll reveal the answer later in the programme. In 2014, a group of Japanese scientists studied the brain of Brazilian football star Neymar. They found that his brain was a lot less active than the brains of his peers when he rotated his right ankle. Here's Holly Bridge, Professor of Neuroscience at the University of Oxford talking about this research to the BBC World Service. Holly Bridge That reduction in activity in Neymar's cortex reflects that he has absolute expertise in moving his feet. And it's essentially done with very, very little conscious effort. Neil Holly said Neymar has absolute expertise in moving his feet. Expertise means a high level of skill or knowledge gained with experience. Neymar's expertise is shown without much conscious effort. Conscious describes something done with awareness, not by accident. So, if Neymar kicks the ball without much conscious effort, he plays without thinking too much. Georgie Decades after this research, football clubs are becoming more interested in brain data technology, even exploring whether a player's brain can be trained. Neil Here's Tom Cooke, Academy Psychologist for Nottingham Forest Football Club. Tom Cooke What we're doing is trying to design sessions but with cognition or neuroscience at the centre of it. So it could be something like they're not great at storing lots of information, so we're trying to overwhelm them, in a safe environment like training, that's where the development and improvement can happen to hopefully affect when they go out into games or cup competitions. Neil Training can help players deal with the pressures of the game. Here's Holly Bridge again, talking about how emotions can affect a player's game. Holly Bridge A lot of performance is also driven by your emotional state. And that is something you can learn to control. Neil How well a player performs is driven by their emotional state. Here, driven by means influenced by or pushed forward by. Holly says that too many emotions can lead to a lack of precision and focus. Georgie In a football match, high-pressure scenarios like penalties, corners and free kicks offer rare moments of stillness. Here's Niklas Häusler, founder and CEO of Neuro 11, talking to the BBC World Service. He measures player's brainwaves before these important kicks and teaches them how to stay relaxed. Niklas Häusler If you don't focus right in those moments, and let's say mentally you're all over the place, then it becomes more difficult to, to have an accurate corner and to try to win the game. And when we talk about margins, those are the little margins that can make all the difference. Neil If you're mentally all over the place, it's more difficult to kick the ball accurately. When we describe something as 'all over the place' we mean that it's chaotic, disorganised or confused. Niklas said that small margins can make all the difference to a game. Georgie Yes. A margin is a measure of difference. Here, we're talking about small details that can affect a player's performance or outcome of a match. Neil Now, speaking of how emotions can affect performance, I think it's time for the answer to your quiz question, Georgie. Georgie Yes. I asked you which part of the brain is best known for its role in processing fear. Neil And I guessed b) the amygdala. Georgie Which was the correct answer! Well done. The amygdala is associated with our processing of fear and anxiety. OK, time for a vocabulary recap. If there is something going on, something interesting or important is happening. Neil Expertise is specialised knowledge or skill gained through study or experience. Georgie Conscious means involving active thought or attention. Neil If something is driven by something, it is influenced by it and pushed forward by it. Georgie All over the place describes a situation or mental state which is disorganised, chaotic or confused. Neil And finally, a margin is a measure of difference, small details of which can affect an outcome. Georgie Once again, our six minutes are up. Goodbye for now. Neil Goodbye! 词汇表 there's something going on 有事情正在发生，有情况（指未知而有趣的事情） expertise [ˌekspɜːˈtiːz] n. 专长，专门知识 conscious [ˈkɒnʃəs] adj. 有意识的，有知觉的 be driven by 受…驱动，受…影响 all over the place 杂乱无章，一团糟，精神不集中 margin [ˈmɑːdʒɪn] n. 差距，余地，微小差异 athleticism [æθˈletɪsɪzəm] n. 运动能力，运动素质 the beautiful game 美丽足球（足球的别称） split instincts [splɪt ˈɪnstɪŋkts] 瞬间本能，瞬间直觉 neurologically [ˌnjʊərəˈlɒdʒɪkli] adv. 神经学上，从神经学角度 cognitively [ˈkɒɡnɪtɪvli] adv. 认知上，从认知学角度 brain stem [stem] 脑干 amygdala [əˈmɪɡdələ] n. 杏仁核 cerebellum [ˌserəˈbeləm] n. 小脑 cortex [ˈkɔːteks] n. 皮层，大脑皮层 overwhelm [ˌəʊvəˈwelm] vt. 使应接不暇，压垮，使不知所措 penalty [ˈpenəlti] n. 点球，罚球 corner [ˈkɔːnə(r)] n. 角球 free kicks 任意球 brainwave [ˈbreɪnweɪv] n. 脑电波 important kicks 重要罚球（指点球、任意球等关键射门） 📝 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Why high temperatures make it harder to sleep Around the world, summers are getting hotter. Day and night temperatures are increasing. What impact could that be having on how we sleep? Temperature and sleep are closely linked. Typically, our bodies cool themselves down before we sleep. One of the main ways that we do this is by widening blood vessels near the skin to allow heat to dissipate. In hot weather, this process becomes less effective as it is more difficult for heat to be transferred. One of the body's mechanisms to speed up this process is by allowing sweat to evaporate. However, in humid conditions it's harder for evaporation to take place. If the body is unable to cool down, then it's more difficult for people to fall asleep and more likely that sleep patterns can be disrupted. This means that it's important for us to try to manage the temperature of the environment that we sleep in. While it can be costly, air conditioning is a useful tool to keep our sleeping environment cool. Managing ventilation is also important. During the hottest hours of the day, keeping windows and curtains closed can stop hot air and heat from sunlight entering our homes. At night, once the temperature has dropped, opening windows can allow cool air to come in and reduce the temperature in our homes. Fans can help to speed up cooling, as long as air temperatures are low enough. They become less effective in hotter conditions. It's not just rooms that we can cool down. Using breathable bedding and sleepwear makes it easier for our bodies to regulate temperature. While it may seem counter-intuitive, it can be beneficial to have a warm bath or shower before sleep. Warm water can cause more blood to flow to our skin. Once you get out of the bath or shower, this means that you cool down more quickly. Another tip suggested by sleep experts Kevin Morgan and Lisa Artis is to cool your socks in the fridge and then put them on before going to sleep. They also say that it's important to try to keep to your usual sleep routine to avoid disruption to your sleep habits. 词汇表 blood vessel [ˌvesəl] n. 血管 dissipate [ˈdɪsɪpeɪt] vi. 消散，散发，散失 transfer [trænsˈfɜː(r)] vt. 转移，传递，传导 evaporate [ɪˈvæpəreɪt] vi. 蒸发，挥发 humid [ˈhjuːmɪd] adj. 潮湿的，湿润的 evaporation [ɪˌvæpəˈreɪʃn] n. 蒸发，挥发 ventilation [ˌventɪˈleɪʃn] n. 通风，空气流通 breathable [ˈbriːðəbl] adj. 透气的，可透气的 bedding [ˈbedɪŋ] n. 床上用品，寝具 sleepwear [ˈsliːpweə(r)] n. 睡衣，睡衣裤 counter-intuitive [ˌkaʊntər ɪnˈtjuːɪtɪv] adj. 有悖直觉的，反直觉的 sleep routine [ruːˈtiːn] 睡眠习惯，作息规律 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群

How can I overcome my fear of speaking in public? According to a study conducted by the statistic brain research institute in 2016, 74% of the global population feels uncomfortable speaking in front of an audience, that might be an oral exam at school, a presentation at work, or even making a toast at a birthday party, for example. The symptoms are often the same, sweaty palms, shortness of breath, and a racing heart. You may feel like you're frozen on the spot. The level of anxiety can range from light nervousness to total panic, and it's not always easy to shift this kind of stage fright. Is there a specific name for this fear? Indeed, the term for a strong fear of public speaking is glossophobia, from the ancient Greek words glossar, meaning tongue, and phobos, meaning fear. Experts say it's one of the main signs of social anxiety, and it stems from the feeling of being watched and judged. It's considered a phobia because the anxiety part is irrational. It's when we fear the worst, even when there's no reason for the worst to happen. So if you're stressing out about speaking in public simply because you're unprepared, that doesn't really count as glossophobia. How can I overcome glossophobia then? First, get accustomed to speaking in less anxiety-inducing situations. For example, share anecdotes at dinner with friends, even if you usually don't participate so actively in conversation, the more you train your brain to think in the presence of others and express yourself at the same time, the easier it will become. When the big day comes around, you can try using visualization techniques to get yourself thinking positively. Imagine yourself entering the room, smiling at the audience, giving your presentation confidently and successfully. This should help relieve anxiety and reduce negative thoughts. Stomach breathing exercises can also help reduce anxiety by around 40% and slow down that racing heart rate. Start a few minutes before your speech, and don't hesitate to take a short pause in between sentences to catch your breath. If you stumble over your words, it's not a big deal. Just take a breath and continue calmly. You can even make fun of the fact that you're feeling a bit nervous in order to lighten the mood. If making eye contact with others makes you nervous, focus on the back of the room just above your audience's heads to maintain visual contact without really looking at them. With time and by following these tips, your future public speaking engagements will be a stroll in the park. There you have it. 词汇表 make a toast [təʊst] 祝酒，举杯致辞 sweaty palms [ˈsweti pɑːmz] 手心冒汗，手心出汗 racing heart 心跳加速，心悸 frozen on the spot （因害怕等）僵在原地，当场愣住 stage fright 怯场，舞台恐惧症 glossophobia [ˌɡlɒsəʊˈfəʊbiə] n. 言语恐惧症，公开演讲恐惧症 glossar [ˈɡlɒsə] n. 舌头（古希腊语词根） phobos [ˈfəʊbɒs] n. 恐惧（古希腊语词根） stem from [stem] 源于，来自 phobia [ˈfəʊbiə] n. 恐惧症，恐怖症 irrational [ɪˈræʃənl] adj. 非理性的，不合理的 anxiety-inducing adj. 引发焦虑的 anecdote [ˈænɪkdəʊt] n. 趣闻，轶事，小故事 visualization [ˌvɪʒuəlaɪˈzeɪʃn] n. 可视化，形象化（心理预演） stumble over your words [ˈstʌmbl] 说话磕巴，结巴 lighten the mood 缓和气氛，放松心情 visual contact 视觉接触，目光交流 a stroll in the park [strəʊl] 轻松自如的事，小菜一碟 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Could a four-day working week work? People in the UK work longer hours than anyone else in the European Union but are far from the most productive. According to the Trades Union Congress, a UK body that brings together 49 member unions to improve their working conditions, employees in Denmark are 24% more productive per hour but work four hours fewer per week. 'Britain's long-hours culture… is robbing workers of a decent home life and time with their loved ones. Overwork, stress and exhaustion have become the new normal,' says TUC General Secretary Frances O'Grady. They want businesses to cut the standard working week from five days to four. But would a four-day week work? It does for Rich Leigh, founder of a Gloucester-based PR business. Staff there work Monday to Thursday, 9am – 5:30pm, but still get paid the same as before. In an interview with the BBC, Leigh claims it makes the staff happier, which leads to better, more productive work. After a year, earnings and profits are up and sick days have halved. The 4 Day Week Campaign also believes a shorter week would benefit everyone. They claim that it would, among other things, more evenly distribute work between the overworked and the underemployed. They estimate that around 30 UK businesses operate a 'four day, same pay' system. However, not everyone is convinced. One of the UK's leading charities, the Wellcome Trust, conducted an organisation-wide consultation into whether a four-day week would fit. They decided against it. 'Many employees worried about their five-day workloads being compressed into just four days and some raised concerns that the time and energy used to implement a four-day week would distract the charity from its core work,' says Ed Whiting, director of policy at the Trust. So does a four-day working week work or not? Clearly it suits some… but not everyone. "We've got a lot to do before it can work for different sectors," says Emelia Quist from the Federation of Small Businesses in a BBC interview. 'Social care needs people present 24/7. How can we ensure those industries can work a four-day week?' she adds. Until we can answer questions like these, there's clearly more work to be done. 词汇表 four-day working week 每周四天工作制，上四休三 European Union [ˌjʊərəˈpiːən ˈjuːniən] 欧洲联盟，欧盟 Trades Union Congress [ˌtreɪdz ˈjuːniən ˈkɒŋɡres] 英国工会联盟（TUC） bring together 联合，汇集，集合 long-hours culture 长时间工作文化，超时工作文化，加班文化 rob of [rɒb] 剥夺，使丧失 decent [ˈdiːsnt] adj. 像样的，体面的，得体的 standard working week 标准工作周 sick days 病假天数，带薪病假 evenly distribute [ˈiːvənli dɪˈstrɪbjuːt] 均匀分配，均衡分布 the overworked [ˌəʊvəˈwɜːkt] 过度劳累者，过度工作者 the underemployed [ˌʌndərɪmˈplɔɪd] 就业不足者，未充分就业者 organisation-wide consultation [ˌkɒnslˈteɪʃn] 全组织范围的咨询 workload [ˈwɜːkləʊd] n. 工作量，工作负担 be compressed into [kəmˈprest] 被压缩成，被缩减为 core work 核心工作 sector [ˈsektə(r)] n. 行业，部门，领域 24/7 全天候，每时每刻（一天24小时，一周7天） 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Cooling hot cities We're all familiar with the idea of climate change and how our planet is warming. Extremes in temperature have become more commonplace, making parts of the world difficult to live in. But one place where excessive heat is making life very uncomfortable is our cities. Luckily, innovation might be keeping a lid on it. As thermometers record temperatures, sometimes above 50 degrees Celsius, solutions are being sought to cool the air in our cities. In India, for example, heatwaves and rapid urbanisation have led to a big rise in the use of air-conditioning units, adding to CO2 emissions. So, architects, looking for a sustainable cooling solution, are reviving an ancient 'lattice' design, used in old buildings like the Taj Mahal, to construct comfortable, low-carbon buildings. Yatin Pandya told the BBC: "Traditional architectural forms have proven their performance in combatting environmental conditions." In America, about 80% of the population lives in cities, and it's these cities that suffer from an urban heat island effect, caused by factors such as trapped waste heat, concrete structures and pavements absorbing the sun and tall buildings blocking the wind. Residents and developers have tried to heatproof these places by planting large trees that offer shade and putting plants and gardens on top of roofs that use vegetation to help trap heat. And in Los Angeles, there's an experiment to cover streets with light-coloured material that reflects rather than absorbs the sun and so they remain cooler than typical black roads. But it's satellites in space that are really giving us the best picture of our over-heated cities. Glynn Hulley, who is leading an image-capturing project, called the Land Surface Temperature Monitoring mission, told the BBC: "The data can be used to identify hotspots, vulnerable regions, and assess the cooling impacts of heat mitigation approaches." It's already found how green spaces, white roads and water features, have helped prevent our cities from boiling over. But with excessive heat still posing a threat to our lives, more solutions are still needed. 词汇表 commonplace [ˈkɒmənpleɪs] adj. 常见的，普遍的，平凡的 excessive heat 极端高温，酷热 innovation [ˌɪnəˈveɪʃn] n. 创新，革新，新方法 keep a lid on [lɪd] 控制，遏制，防止恶化 heatwave [ˈhiːtweɪv] n. 热浪，酷热期 urbanisation [ˌɜːbənaɪˈzeɪʃn] n. 城市化，都市化 air-conditioning units 空调设备，空调机组 lattice [ˈlætɪs] n. 格子，格状结构，格栅 low-carbon [ˌləʊ ˈkɑːbən] adj. 低碳的 urban heat island effect 城市热岛效应 trapped waste heat 积聚的废热，散发不出去的废热 concrete structures [ˈkɒŋkriːt] 混凝土建筑/结构 pavement [ˈpeɪvmənt] n. 路面，人行道 heatproof [ˈhiːtpruːf] vt. 使隔热，使耐热 shade [ʃeɪd] n. 阴凉处，树荫 vegetation [ˌvedʒɪˈteɪʃn] n. 植被，植物 light-coloured [ˌlaɪt ˈkʌləd] adj. 浅色的，淡色的 satellite [ˈsætəlaɪt] n. 卫星 over-heated [ˌəʊvəˈhiːtɪd] adj. 过热的，温度过高的 hotspot [ˈhɒtspɒt] n. 热点，高温区域 vulnerable regions [ˈvʌlnərəbl] 脆弱地区，易受影响的区域 mitigation [ˌmɪtɪˈɡeɪʃn] n. 缓解，减轻 green spaces 绿色空间，绿地 water features 水体景观，水景 boil over [bɔɪl] 沸腾溢出，失控，过热 pose a threat to 对…构成威胁 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Are you an "ambivert"? Are you more of an introvert or an extrovert, or maybe a bit of both? While introverts often need solitude to recharge and feel more comfortable alone, extroverts thrive on interaction, seeking out social situations and sometimes feeling uneasy in isolation. These two categories are often seen as opposites, but experts at psychology.net suggest that personality traits actually exist on a spectrum. This means that introversion and extroversion can coexist, and many people identify with aspects of both. If you see yourself in both introverted and extroverted behaviours, then you might be what's called an ambivert. What does being an ambivert really mean? Being an ambivert means having a balanced mix of introverted and extroverted traits. Dan P. McAdams, psychology professor at Northwestern University, explains that personality exists on a continuum from introversion to extroversion, with most people landing in the middle. Although the term ambivert isn't officially recognised in dictionaries, it was introduced in 1923 by psychologist Edward S. Conklin. Ambiverts are adaptable, switching between introverted and extroverted behaviours, depending on the situation or people they encounter, according to Slate. How can you tell if you're an ambivert? Self-reflection can be key, but publications like Marie Claire have outlined some common ambivert traits. For instance, you might enjoy meeting new people, but you're most comfortable doing so around familiar faces. You might love going to parties, but rarely stay out late. And although you value social interactions, you also need alone time to recharge. If you find yourself fitting into both the introverted and extroverted definitions, that's a good chance you're an ambivert. Is there scientific backing for the ambivert concept? The idea of ambiversion does have its critics. Some experts argue that labelling ourselves helps us feel a sense of belonging and offers a simplified way to understand our complex personalities. Professor Luke Smiley from the University of Melbourne explains that personality tests appeal to us because they categorise traits, making it easy to grasp where we stand. However, influential organisations like the Meyer Briggs Company don't formally recognise ambiversion as a personality type, despite the growing evidence supporting a more fluid view of personality. So while ambiversion might not be officially recognised by everyone, it offers an appealing way for many to understand their personality. There you have it. 词汇表 introvert [ˈɪntrəvɜːt] n. 内向的人，内向者 extrovert [ˈekstrəvɜːt] n. 外向的人，外向者 recharge [ˌriːˈtʃɑːdʒ] v. 恢复精力，充电 spectrum [ˈspektrəm] n. 谱系，范围，幅度 introversion [ˌɪntrəˈvɜːʃn] n. 内向，内倾 extroversion [ˌekstrəˈvɜːʃn] n. 外向，外倾 coexist [ˌkəʊɪɡˈzɪst] vi. 共存，共处 introverted [ˈɪntrəvɜːtɪd] adj. 内向的，内倾的 extroverted [ˈekstrəvɜːtɪd] adj. 外向的，外倾的 ambivert [ˈæmbɪvɜːt] n. 中间型人格者，中间性格者，既外向又内向的人 continuum [kənˈtɪnjuəm] n. 连续体，连续谱 adaptable [əˈdæptəbl] adj. 适应力强的，能适应的 ambiversion [æmˈbɪvɜːʃn] n. 中间型人格，中间性格 label oneself 给自己贴标签，自我归类 fluid [ˈfluːɪd] adj. 流动的，不固定的，易变的 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Stress-free family meals Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. Neil Some kids hate eating broccoli. For others, it's mushrooms. And worst of all, of course, are Brussels sprouts! Every parent of young children knows what food they will and won't eat. What food did you dislike as a child, Georgie? Georgie Ooh, when I was little, I used to absolutely hate nuts and avocados. But now, as an adult, I absolutely love both of those things. Neil I'm not surprised – they're delicious! Georgie What about you, Neil? Did you dislike any foods? Neil Do you know what? I think I liked most things. Georgie Family dinner time can be fun – a chance to reconnect, hear about everyone's day and share a meal. But when children refuse to eat the food that's been cooked, the result is often conflict rather than family fun. BBC Radio 4 programme The Food Chain asked child nutritionist and mother of two Charlotte Stirling-Reed whether her kids eat everything she gives them. Charlotte Stirling-Reed They definitely don't. We go through multiple periods of ups and downs where their appetite is much lower, and then all of a sudden it comes right back. It depends on the weather, what they've been doing that day. It can depend on their mood. Neil At dinner time, Charlotte's children go through ups and downs, a phrase meaning that a mixture of good and bad things happen to them. Sometimes they eat everything happily. Other times they don't. It depends on many things, including their day, the weather and their mood. A person's mood is the way they are feeling at a particular time. Georgie So, how can parents make dinnertime something everyone enjoys? In this episode, we'll be hearing from three experts on young children's eating habits and learning some useful new words and phrases too. Neil But first of course, Georgie, I have a question for you. Charlotte Stirling-Reed is a child nutritionist and she has some tips for stress-free family meals. Which of these do you think she recommends? Is it: a) make sure your child eats five pieces of fruit and veg a day, b) don't pressure your child to eat everything on the plate, or c) introduce your child to lots of new flavours quickly? Georgie That's quite hard. They all seem like quite good tips. I'm going to go with c) introduce your child to lots of new flavours quickly. Neil OK. We'll find out the answer later in the programme. Dr Anne Fishel is another expert in child nutrition. She co-founded the Family Dinner Project, an organisation promoting children's healthy eating in the US. Here, Anne explains one reason why mealtimes can become stressful, to Ruth Alexander for BBC World Service programme The Food Chain. Ruth Alexander Many parents say dinnertime can become a battleground, so why is it that what you're eating can trigger so much tension? Dr Anne Fishel I think for small children it's one of the few areas that they have control over. I mean, parents can cook what they want and serve it when they want, but it's up to kids to decide whether they're going to eat it. And for young kids, that's a big deal. They have some control. Georgie Dinnertime often becomes a battleground – a place where argument or conflict happens. Anne thinks that's because it's one of the few areas where children have control. For kids, controlling what they're willing to eat is a big deal – something of special importance to them. Neil If experts like Charlotte and Anne struggle at mealtimes, imagine how hard it could be if your child has a food allergy – a condition where the body makes you sick after eating certain foods. That was the experience of Sharon Wee, a food writer from Singapore, who speaks here with BBC World Service programme The Food Chain. Sharon Wee My daughter was born with allergies and it was quite a struggle at first. And to be honest with you, we found the winning formula, which was rice and beans, and she grew up eating rice and beans probably for the first five years of her life. Georgie Sharon's daughter's allergies restricted what she could eat, making cooking for the whole family a struggle. Luckily, Sharon discovered the winning formula – something her daughter could safely eat – rice and beans. A winning formula is a method or strategy that produces successful results. Neil So, Georgie, how can parents help their children develop good eating habits? Well, there are some things that our experts all agree upon. For one, give children a choice – for example, by offering small, healthy snacks and dips before the meal. And most importantly of all, create a stress-free atmosphere by not pressurising kids to finish everything on their plate. Georgie Right. Well, that also helps with your quiz question, Neil, so why not go ahead and reveal the correct answer? Neil I asked you what child food nutritionist Charlotte Stirling-Reed recommends for stress-free family meals. Georgie Yes. I said c) introduce your child to lots of new flavours quickly. Neil I'm afraid you were wrong, Georgie. The answer is actually b) don't pressure your child to eat everything on the plate. OK. Let's recap the vocabulary we've learned, starting with ups and downs – a phrase describing the mixture of good and bad things that happen to someone. Georgie Your mood is how you feel at a particular time. Neil A battleground is a place or situation where argument or conflict happens. Georgie If something is a big deal, it's of special importance to you. Neil A food allergy is a medical condition where certain foods make your body sick. Georgie And finally, a winning formula is a method or strategy that produces successful results. Once again, our six minutes are up. See you again soon. But for now, it's goodbye. Neil Goodbye! 词汇表 ups and downs 起伏，兴衰，沉浮 mood [muːd] n. 心情，情绪 battleground [ˈbætlɡraʊnd] n. 战场，战地，争论焦点 big deal 大事，至关重要的事情 food allergy [ˈælədʒi] 食物过敏 winning formula [ˈfɔːmjələ] 制胜法宝，成功的方法/策略 broccoli [ˈbrɒkəli] n. 西兰花，花椰菜 brussels sprout [ˌbrʌsəlz ˈspraʊt] 球芽甘蓝，抱子甘蓝 avocado [ˌævəˈkɑːdəʊ] n. 牛油果，鳄梨 child nutritionist [njuːˈtrɪʃənɪst] 儿童营养师 appetite [ˈæpɪtaɪt] n. 食欲，胃口 stress-free [ˌstres ˈfriː] adj. 无压力的，轻松的 dip [dɪp] n. 蘸酱，调味酱 📝 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

98-year-old man sets world record as oldest wing walker A year ago, Harry Heasman couldn't climb the stairs and had to enter an old age home. But then, the 98-year-old decided he'd like to fulfil a childhood dream. As a teenager during the Second World War, Harry worked in a factory making aircrafts used in the D-Day landings. He wondered what it would be like to fly in one of the planes. On Saturday, after more than eight decades, Harry stopped wondering. The 98-year-old was strapped to the wing of a 1940s biplane as it took to the skies. In doing so, he broke the Guinness World Record for the oldest person ever to complete a wing walk. In preparation for the flight, Harry rebuilt his strength with a physiotherapist. He can now walk up the stairs independently again, a feat that came in handy for the wing walk because he had to step up to the top of the plane. But Harry has insisted that the focus of the stunt shouldn't be on him. Instead, he wants to raise awareness about the charity he is fundraising for – the Lennox Children's Cancer Fund. Harry has raised nearly $7,000 so far. The 98-year-old plans to continue to work with his physiotherapist, with his sights now set on completing the London Marathon. 词汇表 old age home 养老院，敬老院 D-Day landings 诺曼底登陆 be strapped to [stræpt] 被绑在…上，被固定在…上 biplane [ˈbaɪpleɪn] n. 双翼飞机 Guinness World Record [ˈɡɪnɪs] n. 吉尼斯世界纪录 wing walk 机翼行走（在飞行中的飞机机翼上站立或行走的表演） wing walker 机翼行走者 physiotherapist [ˌfɪziəʊˈθerəpɪst] n. 理疗师，物理治疗师 feat [fiːt] n. 功绩，壮举，技艺 come in handy 派上用场，迟早有用 stunt [stʌnt] n. 特技表演，惊险动作 fundraise [ˈfʌndreɪz] vi./vt. 筹款，募捐 set one's sights on 立志于…，以…为目标 Marathon [ˈmærəθən] n. 马拉松（赛跑） 🗒️翻译和pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

The future of cinema Are you a movie­goer? If, like me, you're a fan of film, then there's no better place to watch something than on the big screen at the cinema. You enter the dark auditorium and take your seat, ready to be entertained. But while you engross yourself in some movie magic, many others are now getting their film fix at home. 你是电影爱好者吗？如果你和我一样是个影迷，那没有比电影院大银幕更好的观影去处了。你走进昏暗的影厅，找到座位坐下，准备享受娱乐时光。但就在你沉浸于电影魔力之时，如今越来越多的人却选择在家满足自己的观影需求。 Over the last few years, cinemas have seen a resurgence. Customers have been enticed by comfortable seats, and lots of choice of things to watch. Multiplexes in particular can screen up to twenty films at the same time, catering for all different tastes. In addition, 3D and even 4D movies can give the audience an extra immersive experience. So, what's not to like about a trip to the cinema? 过去几年里，电影院迎来了复苏。舒适的座椅和丰富的影片选择吸引了顾客。尤其是多厅影院，最多可同时放映20部电影，满足各种不同口味。此外，3D甚至4D电影还能为观众带来更加沉浸式的体验。那么，去电影院观影有什么不好呢？ One answer to that question is convenience. Rather than going out, it's so much easier to stay in and watch a romcom or action movie on a high-definition TV screen via a streaming service such as Netflix or Amazon Prime. There's plenty of choice, and it's relatively cheap as well. But, personally, I find there are too many distractions, and watching at home is not such an event. I miss the trailers too! 其中一个答案是便利性。与其出门，不如待在家里，通过Netflix或Amazon Prime等流媒体服务，在高清电视屏幕上观看浪漫喜剧或动作片，这要轻松得多。选择丰富，价格也相对便宜。但就我个人而言，我觉得家里干扰太多，观影缺乏一种仪式感。我也怀念那些预告片！ But the coronavirus pandemic has put the future of cinemas under the spotlight. Some have had to close because of reduced ticket sales. And in the UK, it's brought about a surge in TV watching and online streaming, according to media watchdog, Ofcom. It also found that half of UK adults will keep and continue using their new streaming subscriptions. 然而，新冠疫情让电影院的未来备受关注。由于票房收入锐减，一些影院被迫停业。据英国媒体监管机构Ofcom称，疫情还导致英国电视收视和在线流媒体使用量激增。该机构还发现，半数英国成年人将保留并继续使用他们在疫情期间新订阅的流媒体服务。 📝词汇表 moviegoer [ˈmuːviɡəʊə(r)] n. 常看电影的人，电影爱好者 the big screen 大银幕 auditorium [ˌɔːdɪˈtɔːriəm] n. 影厅，礼堂，观众席 engross oneself in [ɪnˈɡrəʊs] 全神贯注于，沉浸于 film fix 观影需求，看电影的满足 resurgence [rɪˈsɜːdʒəns] n. 复苏，复兴 be enticed by [ɪnˈtaɪst] 被…吸引，受…诱惑 multiplex [ˈmʌltɪpleks] n. 多厅影院 screen [skriːn] vt. 播出，放映（影片） cater for [ˈkeɪtə(r)] 迎合，满足（需求） immersive experience [ɪˈmɜːsɪv] 沉浸式体验 romcom [ˈrɒmkɒm] n. 浪漫喜剧（romantic comedy） high-definition [haɪ defɪˈnɪʃn] adj. 高分辨率的，高清的 streaming service [ˈstriːmɪŋ] 流媒体服务，在线收看服务 trailer [ˈtreɪlə(r)] n. （电影）预告片 put…under the spotlight 使…备受关注，使…成为关注焦点 online streaming 在线流媒体，在线播放 watchdog [ˈwɒtʃdɒɡ] n. 监督机构，监察人 subscription [səbˈskrɪpʃn] n. 订阅，订购 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Is it a bad idea to fall asleep in front of screens? We're surrounded by screens all day, right up until when we go to bed. Our lives are intertwined with technology, from the smartphone alarms that wake us up to the late-night emails we check. An IFOP study from April 2021 revealed a startling figure. 69% of those scrolling in bed battle with sleep disorders. And while we might think that a quick video or message thread could usher us into dreamland, the reality is these habits impact both how quickly we fall asleep and the quality of our rest. In what ways do screens interfere with our sleep? You might have heard about the notorious blue light emitted by screens. It's like an unwanted alarm for our bodies, tricking our brains into thinking it's still daytime and halting the production of melatonin, our natural sleep-inducing hormone. But it's not just about the light. A UK study by the University of Oxford from 2016 found that smartphone addiction is linked to poor sleep regardless of how long we're glued to the screens. It would appear that the light from smartphones, tablets, computers or televisions also has a detrimental effect on cardiovascular function by increasing heart rate and also increases blood sugar levels. Are there other consequences of dozing off to digital content? Absolutely. Falling asleep to a video can disrupt your sleep cycle, whether it's the couch-to-bed shuffle or the jarring ads that slice through your slumber. Each interruption chips away at the restorative power of sleep, leaving you tossing and turning. And let's not forget the emotional rollercoaster of a horror film or the stress-inducing news cycle, both of which can send adrenaline and cortisol levels soaring. So what's the secret to good night's sleep in this screen-saturated world? Neurologist Mark Ray recommends establishing bedtime rituals, like reading or a calming activity, to dial down sensory input. And here's a tip. Set a digital curfew at least an hour and a half before bed. Switch off those devices. It's a simple change that, along with consistent bedtimes, can make a world of difference. So while screens are an integral part of our lives, their impact on sleep is significant. It's essential to find balance and create a sanctuary for sleep, free from the digital world's buzz. There you have it. 词汇表 be intertwined with [ɪnˈtwaɪnd] 与…紧密交织，与…密不可分 startling [ˈstɑːtlɪŋ] adj. 令人震惊的，惊人的 message thread 消息串，消息线程 usher us into dreamland [ˈʌʃə(r)] 带我们进入梦乡 interfere with [ˌɪntəˈfɪə(r)] 干扰，妨碍 notorious [nəʊˈtɔːriəs] adj. 臭名昭著的，声名狼藉的 melatonin [ˌmeləˈtəʊnɪn] n. 褪黑素 sleep-inducing hormone [ˈsliːp ɪnˈdjuːsɪŋ ˈhɔːməʊn] 助眠激素 be glued to [ɡluːd] 紧盯着，全神贯注于 cardiovascular [ˌkɑːdiəʊˈvæskjələ(r)] adj. 心血管的 doze off [dəʊz] 打瞌睡，入睡 couch-to-bed shuffle [ˈʃʌfl] 从沙发挪到床上的折腾 jarring [ˈdʒɑːrɪŋ] adj. 刺耳的，令人不快的 slice through your slumber [ˈslʌmbə(r)] 切断你的睡意，突然惊醒你 chip away 逐渐削弱，逐渐破坏 restorative [rɪˈstɒrətɪv] adj. 恢复健康的，有助于恢复的 toss and turn [ˈtɒs] 辗转难眠，翻来覆去 rollercoaster [ˈrəʊləkəʊstə(r)] n. 过山车，情绪大起大落 stress-inducing [ˈstres ɪnˈdjuːsɪŋ] adj. 引发压力的，令人焦虑的 adrenaline [əˈdrenəlɪn] n. 肾上腺素 cortisol levels [ˈkɔːtɪsɒl] 皮质醇水平 send…soaring [sɔːrɪŋ] 使飙升，使急剧上升 screen-saturated [ˈsætʃəreɪtɪd] adj. 屏幕充斥的，被屏幕包围的 dial down [ˈdaɪəl] 调低，减少 digital curfew [ˈkɜːfjuː] 数字宵禁，电子设备禁用时间 sanctuary [ˈsæŋktʃuəri] n. 庇护所，宁静之所 buzz [bʌz] n. 嗡嗡声，喧嚣，嘈杂声 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How much could Taylor Swift's wedding cost? Host: The wedding of the year is upon us. And if you're a Swifty, you know what I'm talking about. That's right. Taylor Swift and Travis Kelsey are reportedly taking over none other than Madison Square Gardens in New York for their wedding celebrations. We're not sure whether it's either Thursday or Friday. We don't know yet. And Forbes, the magazine, is estimating the cost to be around $20 million spent on everything from massive security operations to rather bougie decor. Or at least that's what we think. We can't be certain right now. And Mary Roloff is a reporter for Forbes and she's been spilling the tea to us on what these rather famous nuptials to be are going to be like. Mary: I've been loving watching everybody who's just eagle-eyed on Madison Square Garden, watching all of these massive crates and boxes full of trees going. I'm so excited and hope we do get a glimpse to see how she and her team really transform the space to be quintessentially Taylor. Host: So the rumours are that they're building a space within Madison Square Gardens. Do we know anything else? Mary: So we think that there's going to be a 100 person event tonight on Thursday and then a, you know, up to a thousand person event tomorrow, which we assume will be an actual wedding and reception. We have seen a ton of stuff going into Madison Square Garden and we know that they are really transforming the space, but we don't know exactly what they're doing. The best guess so far is that it's going to be elaborate florals and kind of garden themed. And we definitely think it will rack up quite a price tag. Host: And so for people that haven't been to Madison Square Gardens, or perhaps have not heard of it, it's effectively a stadium that's used for sports events and concerts. Mary: Yes, it is a massive venue indoors completely, you know, no windows, no potential for drone flyovers, but it has an exceeding capacity of 22,000 people. And Taylor Swift herself has performed there, you know, almost a dozen times over the course of her career. 词汇表 Swifty [ˈswɪfti] n. 霉粉（泰勒·斯威夫特的粉丝） Madison Square Gardens 麦迪逊广场花园（纽约著名体育和娱乐场馆） security operations 安保行动，安全行动 bougie [ˈbuːʒi] adj. 奢华的，小资情调的 decor [ˈdeɪkɔː(r)] n. 装饰风格，布置 spill the tea 爆料，透露八卦 nuptial [ˈnʌpʃl] n.（常用复数）婚礼，结婚仪式 eagle-eyed [ˈiːɡl aɪd] adj. 目光锐利的，观察入微的 crate [kreɪt] n. 板条箱，大木箱 quintessentially Taylor [ˌkwɪntɪˈsenʃəli] 极具泰勒风格的，典型泰勒特色的 reception [rɪˈsepʃn] n. 婚宴，招待会 elaborate florals [ɪˈlæbərət ˈflɔːrəlz] 精美的花卉装饰 rack up [ræk] 累积，累计（费用、分数等） effectively [ɪˈfektɪvli] adv. 实际上，事实上 drone flyovers [drəʊn ˈflaɪˌəʊvəz] 无人机飞越拍摄，无人机航拍 🌟翻译，pdf及更多文本内容见公众号【琐简英语】，回复"1"可加入【打卡交流群】