7.5 作息 (Daily Routine / Sleep Schedule)

1. 高频词汇（Vocabulary）

英文表达	中文	英/美差异
sleep	睡眠	同
bedtime	睡觉时间	同
alarm	闹钟	同
snooze	贪睡按钮	同
wake up	醒来	同
get up	起床	同
stay up	熬夜	同
lie-in	睡懒觉	UK 常用
routine	日常作息	同
tired	累的	同
exhausted	筋疲力竭的	同
insomnia	失眠	同
nap	小睡	同
early bird	早起的人	同
night owl	夜猫子	同
circadian rhythm	昼夜节律	同
sleep quality	睡眠质量	同
screen time	屏幕使用时间	同
wind down	放松/睡前放松	同
burnt out	精疲力竭/倦怠	同

---

2. 高频短语（Phrases）

英文表达	中文
get a good night's sleep	睡个好觉
have trouble sleeping	睡眠困难
suffer from insomnia	患失眠
stay up late	熬夜
have a lie-in	睡懒觉
set an alarm	设闹钟
hit snooze	按贪睡按钮
wake up early	早起
wind down before bed	睡前放松
toss and turn	翻来覆去（睡不着）
oversleep	睡过头
catch up on sleep	补觉
feel well-rested	感觉休息好了
develop a routine	建立作息规律
cut back on screen time	减少屏幕时间

---

3. 地道口语（Natural Expressions）

英文表达	中文
I couldn't sleep at all last night.	我昨晚根本睡不着。
I'm running on empty today.	我今天完全没精力。
I was up till 2am finishing that report.	我熬到凌晨2点才写完那个报告。
I need a nap.	我需要小睡一会儿。
I'm not a morning person.	我不是早起型的人。
I hit snooze about five times this morning.	我今早按了五次贪睡。
I've been tossing and turning all night.	我整晚翻来覆去。
I feel completely burnt out.	我感觉彻底透支了。
I try to be in bed by 11.	我尽量11点前上床。
I'm an early bird — I'm usually up by 6.	我是早起型——通常6点就起了。
I survived on four hours of sleep.	我靠4小时睡眠撑过来的。
I need to fix my sleep schedule.	我需要调整我的作息。

---

4. 文化注释（Cultural Notes）

• "Not a morning person"：在英美文化中，早起被普遍视为美德，但很多人大方承认自己不是 morning person。这不会被视为懒惰，只是个人习惯。
• 英国人的作息：英国职场通常是 9am-5:30pm。很多公司现在允许弹性工作时间（flexible working）。在周末，英国人喜欢 have a lie-in（睡懒觉），睡到 10-11 点是正常的。
• "Burnout" culture：近年来，burnout（职业倦怠）在英美成为重要话题。很多公司开始重视员工的工作生活平衡（work-life balance），鼓励员工不要过度工作。
• Sleep hygiene：英美健康文化中强调"睡眠卫生"——睡前不用手机、保持卧室凉爽、规律作息。很多 app（如 Calm、Headspace）提供睡前放松内容。
• Coffee culture：英国人靠 tea 提神，但咖啡文化也在兴起（尤其是伦敦）。美国咖啡文化更强——I need my morning coffee 是很多美国人的日常口头禅。
• "Running on empty"：形容极度疲惫、没有精力。和汽车没油了一样生动。

---

5. 场景对话（Dialogue）

对话 1：讨论睡眠习惯

A: You look shattered. Late night?
B: Yeah, I was up till 1am watching that new series on Netflix. Couldn't stop.
A: Again? You need to fix your sleep schedule, mate. You've been doing that all week.
B: I know, I know. The problem is I can't wind down after work. I get home, have dinner, and then I just… scroll on my phone for hours.
A: Have you tried putting your phone in another room after 10pm?
B: I've thought about it, but it's harder than it sounds.
A: Start small — try reading a book instead of scrolling for 20 minutes before bed. It made a massive difference for me.

对话 2：和同事聊起床困难

B: (yawning) Sorry, I'm literally running on empty today. My alarm went off at 6 and I just couldn't get up.
A: Same. I hit snooze four times. What time did you actually get out of bed?
B: 6:45. So I was rushing the whole morning. Missed my train and everything.
A: Oh no. Are you a morning person at all?
B: Not even slightly. I'm definitely a night owl. I do my best work after 10pm.
A: That's tough when work starts at 9. Have you thought about asking for flexible hours?
B: I might actually. Coming in at 10 and leaving at 6 would suit me so much better.

对话 3：朋友之间建议改善睡眠

A: I've been struggling with insomnia for the past few weeks. I just can't switch off at night.
B: That sounds really rough. Have you tried any of the usual stuff — no screens before bed, chamomile tea, that sort of thing?
A: I've tried the no-screens thing and it helped a bit, but my mind just won't stop racing. I lie there thinking about work, money, everything.
B: That sounds like anxiety rather than just bad sleep. Have you thought about seeing someone about it?
A: Like a therapist?
B: Or your GP, at least. They might be able to refer you for some CBT (cognitive behavioural therapy) — it's supposed to be really effective for sleep issues.
A: I hadn't thought of that. I always just assumed I had to deal with it myself.
B: You don't. And there's no shame in getting help. Sleep affects everything — your mood, your work, your health.
A: You're right. I'll book an appointment this week. Thanks for listening.