ماذا يفعل الدماغ ونحن نائمون

人的一辈子中，大约有三分之一的时间是在睡觉中度过的。

Rén (second tone, rising) de (neutral tone) yíbèizi (second tone, rising) zhōng, (first tone, high and level) dàyuē (fourth tone, falling) yǒu (third tone, dipping) sān (first tone, high and level) fēn (first tone, high and level) zhī (first tone, high and level) yī (first tone, high and level) de (neutral tone) shíjiān (second tone, rising) shì (fourth tone, falling) zài (fourth tone, falling) shuìjiào (fourth tone, falling) zhōng (first tone, high and level) dùguò (fourth tone, falling) de. (neutral tone)

نقضي نحو ثلث أعمارنا نائمين.

很长时间以来，人们一直以为，睡觉只是为了让身体休息，大脑在这段时间里也停止了工作。

Hěn (third tone, dipping) cháng (second tone, rising) shíjiān (second tone, rising) yǐlái, (third tone, dipping) rénmen (second tone, rising) yìzhí (fourth tone, falling) yǐwéi, (third tone, dipping) shuìjiào (fourth tone, falling) zhǐshì (third tone, dipping) wèile (fourth tone, falling) ràng (fourth tone, falling) shēntǐ (first tone, high and level) xiūxi, (first tone, high and level) dànǎo (fourth tone, falling) zài (fourth tone, falling) zhè (fourth tone, falling) duàn (fourth tone, falling) shíjiān (second tone, rising) li (neutral tone) yě (third tone, dipping) tíngzhǐ (second tone, rising) le (neutral tone) gōngzuò. (first tone, high and level)

ظلّ الناس زمنًا طويلًا يظنّون أنّ النوم غرضه راحة الجسد فقط، وأنّ الدماغ يتوقّف هو أيضًا عن العمل في تلك الساعات.

然而，科学家们通过研究发现，事实并不是这样。

Rán (second tone, rising) ér, (second tone, rising) kēxuéjiāmen (first tone, high and level) tōngguò (first tone, high and level) yánjiū (second tone, rising) fāxiàn, (first tone, high and level) shìshí (fourth tone, falling) bìng (fourth tone, falling) bú (second tone, rising) shì (fourth tone, falling) zhèyàng. (fourth tone, falling)

غير أنّ أبحاث العلماء كشفت أنّ الأمر ليس كذلك.

人睡着以后，大脑仍然非常活跃，它正在忙着做两件重要的事情。

Rén (second tone, rising) shuìzháo (fourth tone, falling) yǐhòu, (third tone, dipping) dànǎo (fourth tone, falling) réngrán (second tone, rising) fēicháng (first tone, high and level) huóyuè, (second tone, rising) tā (first tone, high and level) zhèngzài (fourth tone, falling) máng (second tone, rising) zhe (neutral tone) zuò (fourth tone, falling) liǎng (third tone, dipping) jiàn (fourth tone, falling) zhòngyào (fourth tone, falling) de (neutral tone) shìqing. (fourth tone, falling)

فبعد أن ننام يظلّ الدماغ نشيطًا جدًّا، منشغلًا بأمرين مهمّين.

第一件事是整理记忆。

Dì (fourth tone, falling) yī (first tone, high and level) jiàn (fourth tone, falling) shì (fourth tone, falling) shì (fourth tone, falling) zhěnglǐ (third tone, dipping) jìyì. (fourth tone, falling)

الأوّل هو ترتيب الذاكرة.

白天我们看到、听到和学到的东西，一开始只是暂时保存在大脑里，很容易被忘记。

Báitiān (second tone, rising) wǒmen (third tone, dipping) kàn (fourth tone, falling) dào, (fourth tone, falling) tīng (first tone, high and level) dào (fourth tone, falling) hé (second tone, rising) xué (second tone, rising) dào (fourth tone, falling) de (neutral tone) dōngxi, (first tone, high and level) yì (fourth tone, falling) kāishǐ (first tone, high and level) zhǐshì (third tone, dipping) zànshí (fourth tone, falling) bǎocún (third tone, dipping) zài (fourth tone, falling) dànǎo (fourth tone, falling) li, (neutral tone) hěn (third tone, dipping) róngyì (second tone, rising) bèi (fourth tone, falling) wàngjì. (fourth tone, falling)

فما نراه ونسمعه ونتعلّمه في النهار لا يُحفظ في الدماغ في البداية إلّا مؤقّتًا، ويُنسى بسهولة.

在睡觉的过程中，大脑会把其中有用的内容选出来，把它们保存得更久。

Zài (fourth tone, falling) shuìjiào (fourth tone, falling) de (neutral tone) guòchéng (fourth tone, falling) zhōng, (first tone, high and level) dànǎo (fourth tone, falling) huì (fourth tone, falling) bǎ (third tone, dipping) qízhōng (second tone, rising) yǒu (third tone, dipping) yòng (fourth tone, falling) de (neutral tone) nèiróng (fourth tone, falling) xuǎn (third tone, dipping) chūlái, (first tone, high and level) bǎ (third tone, dipping) tāmen (first tone, high and level) bǎocún (third tone, dipping) de (neutral tone) gèng (fourth tone, falling) jiǔ. (third tone, dipping)

وفي أثناء النوم يختار الدماغ منه ما هو مفيد ويحفظه مدّة أطول.

有一个实验证明了这一点：研究人员让两批学生学习同样的词语，第一批学完以后马上去睡觉，第二批一直不睡觉。结果第二天，第一批学生记住的词语明显比第二批多。

Yǒu (third tone, dipping) yí (second tone, rising) ge (neutral tone) shíyàn (second tone, rising) zhèngmíng (fourth tone, falling) le (neutral tone) zhè (fourth tone, falling) yìdiǎn: (fourth tone, falling) yánjiū (second tone, rising) rényuán (second tone, rising) ràng (fourth tone, falling) liǎng (third tone, dipping) pī (first tone, high and level) xuésheng (second tone, rising) xuéxí (second tone, rising) tóngyàng (second tone, rising) de (neutral tone) cíyǔ, (second tone, rising) dì (fourth tone, falling) yī (first tone, high and level) pī (first tone, high and level) xué (second tone, rising) wán (second tone, rising) yǐhòu (third tone, dipping) mǎshàng (third tone, dipping) qù (fourth tone, falling) shuìjiào, (fourth tone, falling) dì (fourth tone, falling) èr (fourth tone, falling) pī (first tone, high and level) yìzhí (fourth tone, falling) bú (second tone, rising) shuìjiào. (fourth tone, falling) Jiéguǒ (second tone, rising) dì (fourth tone, falling) èr (fourth tone, falling) tiān, (first tone, high and level) dì (fourth tone, falling) yī (first tone, high and level) pī (first tone, high and level) xuésheng (second tone, rising) jìzhù (fourth tone, falling) de (neutral tone) cíyǔ (second tone, rising) míngxiǎn (second tone, rising) bǐ (third tone, dipping) dì (fourth tone, falling) èr (fourth tone, falling) pī (first tone, high and level) duō. (first tone, high and level)

وقد أثبتت ذلك تجربة: جعل الباحثون مجموعتين من الطلّاب تتعلّمان الكلمات نفسها، فنامت الأولى بعد التعلّم مباشرة وبقيت الثانية مستيقظة. وفي اليوم التالي كانت الأولى تتذكّر كلمات أكثر من الثانية بوضوح.

这说明，学习以后好好睡一觉，比一直学下去效果更好。

Zhè (fourth tone, falling) shuōmíng, (first tone, high and level) xuéxí (second tone, rising) yǐhòu (third tone, dipping) hǎohǎo (third tone, dipping) shuì (fourth tone, falling) yí (second tone, rising) jiào, (fourth tone, falling) bǐ (third tone, dipping) yìzhí (fourth tone, falling) xué (second tone, rising) xiàqù (fourth tone, falling) xiàoguǒ (fourth tone, falling) gèng (fourth tone, falling) hǎo. (third tone, dipping)

وهذا يعني أنّ النوم الجيّد بعد الدراسة أنفع من مواصلة الدراسة.

第二件事是“打扫”大脑。

Dì (fourth tone, falling) èr (fourth tone, falling) jiàn (fourth tone, falling) shì (fourth tone, falling) shì (fourth tone, falling) “dǎsǎo” (third tone, dipping) dànǎo. (fourth tone, falling)

والأمر الثاني هو «تنظيف» الدماغ.

大脑工作一天以后，会产生一些对身体不好的物质。

Dànǎo (fourth tone, falling) gōngzuò (first tone, high and level) yì (fourth tone, falling) tiān (first tone, high and level) yǐhòu, (third tone, dipping) huì (fourth tone, falling) chǎnshēng (third tone, dipping) yìxiē (fourth tone, falling) duì (fourth tone, falling) shēntǐ (first tone, high and level) bù (fourth tone, falling) hǎo (third tone, dipping) de (neutral tone) wùzhì. (fourth tone, falling)

فبعد يوم من العمل ينتج الدماغ موادّ ضارّة بالجسم.

研究人员发现，人在睡觉的时候，大脑处理这些物质的速度比白天快得多。

Yánjiū (second tone, rising) rényuán (second tone, rising) fāxiàn, (first tone, high and level) rén (second tone, rising) zài (fourth tone, falling) shuìjiào (fourth tone, falling) de (neutral tone) shíhou, (second tone, rising) dànǎo (fourth tone, falling) chǔlǐ (third tone, dipping) zhèxiē (fourth tone, falling) wùzhì (fourth tone, falling) de (neutral tone) sùdù (fourth tone, falling) bǐ (third tone, dipping) báitiān (second tone, rising) kuài (fourth tone, falling) de (neutral tone) duō. (first tone, high and level)

وقد وجد الباحثون أنّ الدماغ يعالج هذه الموادّ في أثناء النوم أسرع بكثير منه في النهار.

如果长时间睡得不够，这些物质就会越来越多，人的记忆和判断能力都会变差。

Rúguǒ (second tone, rising) cháng (second tone, rising) shíjiān (second tone, rising) shuì (fourth tone, falling) de (neutral tone) bú (second tone, rising) gòu, (fourth tone, falling) zhèxiē (fourth tone, falling) wùzhì (fourth tone, falling) jiù (fourth tone, falling) huì (fourth tone, falling) yuè (fourth tone, falling) lái (second tone, rising) yuè (fourth tone, falling) duō, (first tone, high and level) rén (second tone, rising) de (neutral tone) jìyì (fourth tone, falling) hé (second tone, rising) pànduàn (fourth tone, falling) nénglì (second tone, rising) dōu (first tone, high and level) huì (fourth tone, falling) biàn (fourth tone, falling) chà. (fourth tone, falling)

وإذا قلّ نومنا مدّة طويلة تراكمت هذه الموادّ، فتضعف الذاكرة والقدرة على الحكم معًا.

所以，考试的前一天晚上不睡觉复习，其实并不是一个聪明的办法。

Suǒyǐ, (third tone, dipping) kǎoshì (third tone, dipping) de (neutral tone) qián (second tone, rising) yì (fourth tone, falling) tiān (first tone, high and level) wǎnshang (third tone, dipping) bú (second tone, rising) shuìjiào (fourth tone, falling) fùxí, (fourth tone, falling) qíshí (second tone, rising) bìng (fourth tone, falling) bú (second tone, rising) shì (fourth tone, falling) yí (second tone, rising) ge (neutral tone) cōngming (first tone, high and level) de (neutral tone) bànfǎ. (fourth tone, falling)

لذلك فإنّ السهر طوال الليل للمراجعة قبل الامتحان ليس في الحقيقة فكرة ذكيّة.

那么，一个人每天睡多长时间最合适呢？

Nàme, (fourth tone, falling) yí (second tone, rising) ge (neutral tone) rén (second tone, rising) měi (third tone, dipping) tiān (first tone, high and level) shuì (fourth tone, falling) duō (first tone, high and level) cháng (second tone, rising) shíjiān (second tone, rising) zuì (fourth tone, falling) héshì (second tone, rising) ne? (neutral tone)

فكم ساعة ينبغي للإنسان أن ينام كلّ يوم؟

专家建议，大人一般每天应该睡七到八个小时，正在长身体的青少年还需要更多。

Zhuānjiā (first tone, high and level) jiànyì, (fourth tone, falling) dàrén (fourth tone, falling) yìbān (fourth tone, falling) měi (third tone, dipping) tiān (first tone, high and level) yīnggāi (first tone, high and level) shuì (fourth tone, falling) qī (first tone, high and level) dào (fourth tone, falling) bā (first tone, high and level) ge (neutral tone) xiǎoshí, (third tone, dipping) zhèngzài (fourth tone, falling) zhǎng (third tone, dipping) shēntǐ (first tone, high and level) de (neutral tone) qīngshàonián (first tone, high and level) hái (second tone, rising) xūyào (first tone, high and level) gèng (fourth tone, falling) duō. (first tone, high and level)

ينصح المختصّون البالغين بالنوم سبع ساعات إلى ثماني ساعات يوميًّا عادةً، أمّا المراهقون الذين لا يزالون في طور النموّ فيحتاجون إلى أكثر من ذلك.

不过，睡得好不好，不只看时间长短，还要看质量。

Búguò, (second tone, rising) shuì (fourth tone, falling) de (neutral tone) hǎo (third tone, dipping) bu (neutral tone) hǎo, (third tone, dipping) bù (fourth tone, falling) zhǐ (third tone, dipping) kàn (fourth tone, falling) shíjiān (second tone, rising) chángduǎn, (second tone, rising) hái (second tone, rising) yào (fourth tone, falling) kàn (fourth tone, falling) zhìliàng. (fourth tone, falling)

لكنّ جودة النوم لا تُقاس بمدّته وحدها، بل بنوعيّته أيضًا.

有的人虽然睡了九个小时，但是夜里常常醒，第二天仍然觉得很累。

Yǒude (third tone, dipping) rén (second tone, rising) suīrán (first tone, high and level) shuì (fourth tone, falling) le (neutral tone) jiǔ (third tone, dipping) ge (neutral tone) xiǎoshí, (third tone, dipping) dànshì (fourth tone, falling) yèli (fourth tone, falling) chángcháng (second tone, rising) xǐng, (third tone, dipping) dì (fourth tone, falling) èr (fourth tone, falling) tiān (first tone, high and level) réngrán (second tone, rising) juéde (second tone, rising) hěn (third tone, dipping) lèi. (fourth tone, falling)

فبعض الناس ينامون تسع ساعات، لكنّهم يستيقظون كثيرًا في الليل، ويظلّون يشعرون بالتعب الشديد في اليوم التالي.

睡觉以前少看手机，每天按时睡觉和起床，都能帮助我们睡得更好。

Shuìjiào (fourth tone, falling) yǐqián (third tone, dipping) shǎo (third tone, dipping) kàn (fourth tone, falling) shǒujī, (third tone, dipping) měi (third tone, dipping) tiān (first tone, high and level) ànshí (fourth tone, falling) shuìjiào (fourth tone, falling) hé (second tone, rising) qǐchuáng, (third tone, dipping) dōu (first tone, high and level) néng (second tone, rising) bāngzhù (first tone, high and level) wǒmen (third tone, dipping) shuì (fourth tone, falling) de (neutral tone) gèng (fourth tone, falling) hǎo. (third tone, dipping)

والإقلال من النظر إلى الهاتف قبل النوم، والنوم والاستيقاظ في مواعيد ثابتة، كلّ ذلك يساعدنا على نوم أفضل.

从这个意义上说，睡觉并不是浪费时间，而是在为第二天的学习和工作做准备。

Cóng (second tone, rising) zhè (fourth tone, falling) ge (neutral tone) yìyì (fourth tone, falling) shang (neutral tone) shuō, (first tone, high and level) shuìjiào (fourth tone, falling) bìng (fourth tone, falling) bú (second tone, rising) shì (fourth tone, falling) làngfèi (fourth tone, falling) shíjiān, (second tone, rising) ér (second tone, rising) shì (fourth tone, falling) zài (fourth tone, falling) wèi (fourth tone, falling) dì (fourth tone, falling) èr (fourth tone, falling) tiān (first tone, high and level) de (neutral tone) xuéxí (second tone, rising) hé (second tone, rising) gōngzuò (first tone, high and level) zuò (fourth tone, falling) zhǔnbèi. (third tone, dipping)

ومن هذا المنظور، ليس النوم تضييعًا للوقت، بل هو استعداد لدراسة الغد وعمله.