英语每日一听 | 每天少于5分钟

Around the world, summers are getting hotter. Day and night temperatures are increasing. What impact could that be having on how we sleep?
在世界各地，夏季越来越热。 白天和晚上的气温都在升高。 这会对我们的睡眠产生什么影响？

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.
温度和睡眠密切相关。 通常，我们的身体会在睡觉前自行降温。 我们做到这一点的主要方法之一是加宽皮肤附近的血管，以便热量散发。 在炎热的天气里，这个过程变得不太有效，因为热量更难以传递。 身体加速这一过程的机制之一是让汗水蒸发。 然而，在潮湿的条件下，蒸发更难发生。 如果身体无法降温，那么人们就更难入睡，而且睡眠模式更有可能被打乱。

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.
这意味着我们必须设法管理睡眠环境的温度。虽然成本可能很高，但空调是保持睡眠环境凉爽的有用工具。 管理通风也很重要。 在一天中最热的时候，关闭窗户和窗帘可以阻止热空气和阳光产生的热量进入我们的家。 晚上，气温下降后，打开窗户可以让冷空气进来，降低家里的温度。 只要气温足够低，风扇就可以帮助加速冷却。 在较热的条件下，它们的效率会降低。

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.
我们不仅仅可以给房间降温。 使用透气的床上用品和睡衣可以让我们的身体更容易调节温度。 虽然这似乎有悖常理，但睡前洗个热水澡或淋浴可能是有益的。 温水可以使更多的血液流向我们的皮肤。 一旦您离开浴缸或淋浴，这意味着您会更快冷却。 睡眠专家凯文·摩根和丽莎·阿蒂斯建议的另一个建议是将袜子放入冰箱中冷却，然后在睡觉前穿上。 他们还表示，尽量保持平常的睡眠习惯很重要，以避免扰乱您的睡眠习惯。

This statue of the 26th president of the United States, Theodore Roosevelt, who served from 1901 to 1909, depicts Roosevelt on horseback with a native American and a black man standing alongside him.
这是美国第26任总统西奥多·罗斯福的雕像，他从1901年到1909年担任总统，雕塑中的罗斯福骑在马上，身旁站着一位美洲原住民和一位黑人。

To those who object to it, the statue suggests colonialism and white supremacy.
对那些反对它的人来说，这座雕像意味着殖民主义和白人至上主义。

It is one of a few statues around New York that protestors want removed, including one of Christopher Columbus.
这是纽约周边抗议者希望移除的少数雕像之一，其中包括克里斯托弗·哥伦布的雕像。

Christopher Columbus being pedestalized and lionized like that is similar to Roosevelt being on a high horse.
克里斯托弗·哥伦布被如此抬高和颂扬，这和罗斯福高高在上的情形类似。

And just like he needs to come down off his high horse, we need to take Columbus off of his pedestal, because he doesn't represent what this land was once representative of. This was the island of Manhattan.
正如罗斯福需要放下高傲的姿态一样，我们也得把哥伦布从神坛上拉下来，因为他并不代表这片土地曾经所代表的东西。这里曾是曼哈顿岛。

I think a lot of people are offended by this because it's sort of like you know, we act like we discovered this country first.
我觉得很多人对此感到不满，因为我们表现得好像是我们最先发现了这个国家。

There were humans living here for thousands of years, so we didn't discover anything, we took it.
几千年来一直有人类在这里生活，所以我们并未发现任何事物，我们只是将其占为己有。

However, New York Governor Andrew Cuomo, son of the late governor Mario Cuomo, who comes from a well-known New York Italian-American family wants the statue to stay.
然而，纽约州州长安德鲁·科莫希望保留这座雕像，他是已故州长马里奥·科莫的儿子，来自纽约著名的意大利裔美国家族。

I understand the feelings about Christopher Columbus and some of his acts which nobody would support.
我理解人们对克里斯托弗·哥伦布的看法，也理解人们对其一些行为的态度，毕竟没人会支持那些行为。

But the statue has come to represent and signify appreciation for the Italian-American contribution to New York.
但这座雕像已逐渐象征着对意大利裔美国人对纽约所做贡献的感激之情。

So on that, for that reason I supported. New Yorkers themselves, however, feel conflicted on the removal of monuments like these.
出于这个原因我表示支持。然而，纽约人自己对于拆除这类纪念碑却感到很矛盾。

Any of them I don't care. If you're not for us, you are against us. Gotta go.
他们中的任何一个我都不在乎。如果你不支持我们，那你就是反对我们，就得走了。

Martin Luther King? We could put him on those. We can start over. Obama? We could start over. Take them all off.
马丁·路德·金？我们可以把他放在上面。我们可以重新开始。奥巴马？我们可以重新开始。把他们全部拿掉。

I mean, the way America was built regardless was wrong and we gotta start over again.
无论如何，美国的建立方式是错误的，我们得重新开始。

I think this is an absolutely terrible decision. Having been born in the Soviet Union where statues and the history was rewritten, I am absolutely against these types of decisions.
我觉得这绝对是个糟糕的决定。我出生在苏联，那里的雕像和历史曾被改写，我坚决反对这类决定。

New York City being the size it is, there are many more statues that will come under the microscope. Should they stay? Or should they go?
纽约市规模庞大，还有更多的雕像将受到审视。它们应该保留吗？还是应该被移除？

Even before current controversies, New York City's mayor and his wife have been looking at putting up more statues depicting women and people of color.
即便在最近的争议发生之前，纽约市市长及其夫人也一直在考虑竖立更多描绘女性和有色人种的雕像。

We felt we were completely empty. Go reserve tickets now and leave him standing there alone on the stage. What do you say?
我们感觉自己完全空虚了。现在就去订票，让他一个人站在舞台上。你说呢？

Call it the TikTok phenomenon. A call to action on the social network may have contributed to lower than expected turnout at a recent Trump rally.
这可以称为TikTok现象，社交网络上的行动号召可能导致近期特朗普集会上的到场人数低于预期。

In Nashville, six teenagers organized a march against police brutality that drew a crowd of nearly 10,000.
在纳什维尔，六名青少年组织了一场反对警察暴行的游行，吸引了近万人参加。

How did they get the word out? Instagram. Today's youth are speaking up using what they know best: social media.
他们是如何传播消息的？Instagram。如今的年轻人正运用他们最熟悉的方式发声：社交媒体。

I think overall technology has really been a driving force for us, having those things that already connect us and then kind of trying to figure out how we can manipulate these things, how we can use them to our advantage.
我认为总体而言，技术确实是推动我们前进的动力，有了那些已经将我们联系起来的事物，然后再去思考我们如何能够操控这些事物，如何利用它们为我们谋利。

Here in New York City, Jessica Rosario and her peers have been busy rallying their community around online voter registration.
在纽约市，杰西卡·罗萨里奥和同伴们一直忙于围绕在线选民登记动员他们的社区。

We wanted to really create a space for digital democracy.
我们想要真正为数字民主创造一个空间。

Sharing resources and building online coalitions with other like-minded organizations are key.
与其他志同道合的组织共享资源和建立在线联盟是关键。

There's nothing better than coming together in a group and just really talking about what's necessary and then splitting up and creating those tools so that we could share it out to our communities.
没有什么比聚在一起，真正讨论必要之事，然后分头行动去制作那些工具，以便我们能将其分享给我们的社区更好的了。

Digital activism isn't new but young people today are making more use of it.
数字行动主义并不新鲜，但如今的年轻人正在更多地利用它。

Rosario helped create digital toolkits that supporters could use to push for legislative action in the stateSenate.
罗萨里奥帮助创建了数字工具包，支持者可以利用这些工具包在州参议院推动立法行动。

People could click on it and it would automatically open up their Twitter with like a pre-written tweet that we had created.
人们可以点击它，然后它会自动打开他们的推特，显示一条我们预先写好的推文。

And just in a second, you could send that. It tags the elected officials, telling them exactly what the legislation name is and why we were demanding it.
转眼间，你可以发送它，它会标记出当选官员，明确告知他们立法名称以及我们要求此项立法的原因。

Rosario believes the Twitter storm helped result in a section of New York's civil rights law being repealed.
罗萨里奥认为，这场推特风暴有助于促使纽约州民权法中的某一条款被废除。

We created that in just a matter of I want to say hours to a day.
我们仅用了几个小时到一天的时间就完成了那个。

Others are repurposing existing platforms like Twitch, a livestreaming site for gamers that recently has become a place to catch protests as they happen on the ground.
其他人正在重新利用现有的平台，如Twitch——一个游戏玩家的直播网站，最近已成为实时捕捉地面抗议活动的地方。

For 21-year-old Rosario who falls squarely in the Gen Z demographic, they're still in appreciation for old-school technology.
对于正好属于Z世代人群的21岁的罗萨里奥来说，他们仍然很欣赏老派技术。

Text isn't always the best. If you have a lot to say, you want to hear people's emotions when you're like telling them news. I love phone calls way better than text messages.
短信并不总是最好的。如果你有很多话要说，你会希望在告知消息时听到对方的情绪。比起短信，我更喜欢打电话。

For these digital natives, getting everyone's attention is all about the online and offline connections.
对这些数字原住民来说，吸引所有人的注意力关键在于线上与线下的连接。

For Rear Admiral (Sel.) Putnam Browne and his daughter Francesca, the Navy isn't just a career, it's the family business.
对海军少将普特南·布朗和他的女儿弗朗西斯卡来说，海军不仅仅是一份职业，还是家族事业。

I definitely think he has a major influence on me whether he meant to or not.
我绝对认为他对我有重大影响，无论他是否有意为之。

But he taught me so much and I knew that it was the right choice for me because of him.
他教会了我很多，我知道这对我来说是因为他而做的正确的选择。

Francesca attended the prestigious US Naval Academy in Annapolis, Maryland. Like her father, she rode on a Navy crew team.
弗朗西丝卡曾就读于马里兰州安纳波利斯著名的美国海军学院。和她父亲一样，她曾效力于海军赛艇队。

When a sudden hip injury kept her from rowing, Francesca switched to steering a boat as a coxswain for the men's team, making them the team's first-ever father-daughter duo.
当弗朗西斯卡突然髋部受伤，无法再划船时，她转而担任男子队的舵手来指挥船只，这使他们成为该队有史以来第一对父女组合。

That was another very cool transition because we had this, another shared kind of bond.
这是另一个很酷的转变，因为我们有了这种共同的纽带。

Francesca sailed her Naval Academy cruise aboard the USS Abraham Lincoln aircraft carrier, the same ship her father commanded.
弗朗西丝卡乘坐亚伯拉罕·林肯号航空母舰在海军学院巡航，就是她父亲指挥的那艘船。

So when coronavirus precautions prevented a big Navy graduation last month, Francesca had an idea.
当上个月新冠病毒防控措施导致大型海军毕业典礼无法举行时， 弗朗西斯卡有了一个想法。

She asked if I would commission her and do it at the Lincoln Memorial since Lincoln means so much to our family.
她问我是否可以委托她在林肯纪念堂做这件事，因为林肯号对我们家意义重大。

We were the only people there. It was I think 7 a.m.on kind of a rainy day and we stood right in front of Lincoln.
那里只有我们几个人。我想当时是早上7点，天还下着雨，我们就站在林肯号的正前方。

My dad administered the oath of office. I definitely choked up, maybe a little bit. It was a very heartfelt culmination of events.
我的父亲主持了就职宣誓仪式。我肯定是哽咽了，可能有一点。这是一系列事件非常真挚的高潮时刻。

The Navy wasn't such a clear-cut path for Lieutenant Commander Megan Isaac, whose dad is a retired Navy admiral.
对于父亲是退役海军上将的梅根·艾萨克少校来说，海军生涯并不是一帆风顺的。

I had always thought I was gonna be a ballerina. That was my plan.
我一直以为我会成为芭蕾舞演员。那是我的计划。

But on September 11th of Issac's senior year of high school, her nation was attacked, and her father was stationed at the Pentagon.
但在艾萨克高中高年级的9月11日，她的国家遭到了攻击，而她的父亲当时驻扎在五角大楼。

That day impacted me so much because someone who had been always a point of stability and assurance in my life, there was a question mark there for a few hours.
那天对我影响很大，因为一直是我生命中的安全保证和可靠支柱的那个人，有几个小时都生死未卜。

And someone had done that, someone had attacked our country, and I felt for the first time in my life very compelled to do something about it.
有人袭击了我们的国家，而我生平第一次感到自己必须为此做些什么。

In the following days after 9/11, Issac's father watched with pride and surprise as his daughter applied to attend the Navy's top Academy.
在9·11事件后的接下来几天里，艾萨克的父亲既骄傲又惊讶地看着女儿申请进入海军顶级学院。

I don't think he believes that I would ever actually be in a navy Academy, and they essentially take all of your personal belongings away.
我觉得他不相信我真的会进海军学院，他们拿走了你所有的私人物品。

They cut off your hair. I remember just thinking, did I just make the worst decision? What did I just do!
他们剪掉了你的头发。我记得我只是在想，我是不是刚刚做出了最糟糕的决定？我刚刚做了什么！

And that I feel like it's captured very well in my face in that moment, and my dad's like, it'll be great!
我觉得那一刻都写在了我的脸上，我爸爸说太棒了!

For me, it was a really rewarding and exciting day because I knew that she was up to the task.
对我来说，这真是有意义且令人兴奋的一天，因为我知道她能胜任这项任务。

The father-daughter duo has since shared countless Navy experiences throughout Issac's nearly 15 years of service.
从那以后，这对父女在艾萨克近15年的服役生涯中分享了无数海军经历。

And it turns out the USS Abraham Lincoln isn't just special for the Brownes.
事实证明林肯号不仅仅是布朗一家的专利。

In 2018 Isaac led the public affairs team of Lincoln, where her father had served 10 years prior as the destroyer squadron commander, and she was able to bring him back aboard.
2018年，艾萨克领导了林肯号的公共事务团队，10年前她的父亲曾在该航母上担任驱逐舰中队指挥官，她还能让父亲重返舰上。

He wasn't in uniform or it really didn't have any of the authorities. I had the uniform. I had the radio. I knew everyone on the ship.
他没穿制服，也没有任何职权。我穿着制服，还带着无线电，船上的每个人我都认识。

I'll tell you what I just couldn't have been more pleased and proud of watching my daughter in action. It was great.
我跟你说，看到我女儿的表现，我感到无比的高兴和自豪。太棒了。

The road hasn't always been easy, but the Navy has given the father and daughter a special bond. Because it's something that only we share.
这条路并非总是一帆风顺，但海军让这对父女之间有了一种特殊的情感纽带。因为这是唯有我们共享的经历。

There have been several times in my life, where I just have felt like I didn't know where to go, what the right direction was.
在我的人生中，有好几次我只是感到迷茫，不知道何去何从，不知道正确的方向是什么。

And he's always been the one to listen and make sure that I stayed on the right path.
他一直都倾听我说话，确保我走上正确的道路。

A path both pairs say was illuminated by their sense of adventure and their desire to serve.
这两对父女说，他们的冒险精神和服务意愿照亮了这条路。

So, here we have me graduating from the police academy. This is my chief at the time. Quite happy to have a gun and abadge.
这是我刚从警校毕业时的样子。这是当时的局长。当时拿到警徽和配枪的时候非常高兴。

I was working on the bus. We used to wear plain clothes on the bus. And that's me with the general manager. I had just made sergeant.
我当时在公交车上工作。以前在公交车上我们都穿便服。这是我和总干事的合影。那时我刚刚晋升警长。

I remember being the only African-American female in that group of promotees.
我记得自己是那批晋升者中唯一的非裔美国女性。

I remember the levels of competitiveness and the gratification that I was able to compete at that level and excel.
我记得当时的竞争很激烈，我也很感激，能在那种级别的竞争中脱颖而出。

My name is Tracie Simmons and I am a retired Deputy Chief of the Metro Transit Police Department.
我叫特蕾西·西蒙斯，是地铁交通警察局的退休副局长。

I served there for over 25 years in various capacities. I came up through the ranks and I retired at the rank of Deputy Chief.
我在警局里以各种身份工作了25年。我是一步步晋升上来的，退休时已是警局副局长，

And I was the first African-American woman to reach that rank at my police agency.
我也是第一个在警局里达到这个级别的非裔美国人。

It was very intimidating for a young woman, especially a young black woman.
这对一个年轻的女性，尤其是年轻的黑人女性来说是非常可怕的。

I was in a highly, you know, Anglo workplace with majority male and it was challenging.
我当时身处一个以白人和男性为主的工作环境，所以挑战非常大。

You had to get in to fit in, to get along and really, you really still weren't a part of. Be clear.
你努力去融入，想要与同事好好相处，但是始终不是其中一员。这一点必须要清楚。

You know, in the police department, there wasrampantsexism, rampant racism.
在警局里，性别歧视和种族主义都是相当猖獗的。

There were remarks made in roll calls that, you know, I wouldn't dare repeat.
他们在点名的时候会说出一些言论，这些话我至今都不敢重复。
And as I was there, because I was there, I got to be a voice for things that needed to change and be different.
正因为我在那里听到了，我要为那些需要改变的事情发声。

There'll be a certain segment of racism because we come from those same communities.
因为很多警察来自同一个群体，所以会有一定程度的种族歧视。

Police officers come from those same communities and they bring along with them their belief systems, their worldviews and their cultural experiences.
警察来自同样的社区，他们也带着自己的信仰体系、世界观和文化体验。

I think it's come to a head. I think there's a lot of things that we get to see now because of technology that has occurred for many, many years.
我认为事情已经到了紧要关头。我认为由于科技的发展，我们现在已经可以看清很多事了。

And that now it's kind of in our face. We all had an opportunity to see George Floyd, you know, be murdered right on television.
现在这就明摆在我们眼前。我们都有机会在电视上看到乔治·弗洛伊德被杀害。

I've never seen anything like it in my life and I don't think most Americans have.
我这辈子从没见过这样的事，我想大多数美国人也没有见过。

I think though, our country is in a breakdown and I think that around police brutality and law enforcement, I would tell the protesters that I support them wholeheartedly.
但我认为，我们的国家正处于崩溃之中，我认为在警察暴力执法和执法问题上，我会告诉抗议者们，我全心全意支持他们。

I would tell them to be thoughtful and be aware that there are other stories and other spaces. That's just part of the story but it's not the real story.
我会告诉他们要深思熟虑，要知道事情有多面性，有多重可能。那只是故事的一部分，但并非真实的故事。

It doesn't tell the story of the ten police officers that got killed last week.
它没有讲述上周遇害的十名警察的故事。

It doesn't tell that story. Or the guy down the street that got shot by other assailants who the police locked up and now they're in jail.
它没有讲述那个故事。也没有提及街上那个被其他袭击者开枪打伤的人，警察将这些凶手绳之以法，现在都进了监狱。

So, there are a lot of stories here to be told. And so, I'm hopeful.
我们有很多需要讲述的故事。因此我也充满希望。

I do think that there are definite ways that we can begin to change the culture and we get to just, you know, retire out those that want to hold onto the old ways.
我确实认为，我们有明确的方法可以开始改变这种文化，我们要淘汰掉那些想坚持老路的人。

It's not like….It's changing. And those that aren't ready to change need to move on. They need to go.
现在情况正在发生改变。那些不愿做出改变的人得另谋出路了，他们得让位了。

Because he changed not only this country, not only the United States, he changed the world. George Floyd changed the world.
因为他不仅改变了美国，他还改变了世界。乔治·弗洛伊德改变了世界。

We get to say what legacy George Floyd's death has on us as a people.
我们要去讲述乔治·弗洛伊德的死给我们这个民族留下了什么遗产。

As long as people feel like it isn't going to die out like all the rest of them, because those four officers will go to jail for a very long time.
人们可能会相信这样的悲剧不会再发生到他们身上，因为那四名警官会蹲很久的监狱。

But it doesn't mean I feel super safe about my son driving at night. It just doesn't.
但我仍然对儿子夜间开车非常不放心，这种情况还没有终结。