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来源：小宇宙
睡眠不足第二天记不住东西？加拿大一项新研究给出了一个简单的补救办法。研究人员让 88 名年轻志愿者分别睡 8.5 小时或只有 4.5 小时，其中一半人在睡前以中等强度骑了 30 分钟动感单车。第二天早晨的记忆测试显示：睡眠被剥夺且没运动的一组记忆明显下降，而睡前运动过的一组几乎没受影响，成绩接近睡满整晚的人。研究者认为，运动增加了深睡眠（慢波睡眠），而深睡眠正是大脑把新信息存入长期记忆的关键时段。当然，运动不能代替睡眠——但如果偶尔不得不熬夜，晚间一次 30 分钟的快走或骑行，或许能帮你的记忆"止损"。
## 英语知识点
1. **substitute (for)** — n. 代替品；替代物
- Exercise is not a substitute for sleep.
- 运动不能代替睡眠。
2. **stationary bike** — n. phr. 动感单车；固定式健身自行车
- She rides a stationary bike for thirty minutes every evening.
- 她每天晚上骑 30 分钟动感单车。
3. **moderate pace / moderate intensity** — 中等速度／中等强度
- Try to run at a moderate pace, not too fast.
- 尽量以中等速度跑，不要太快。
4. **scored almost as well as** — 表现得分几乎和……一样好（as well as 同级比较）
- This group scored almost as well as the group that slept a full night.
- 这一组的得分几乎和睡满整晚的那组一样好。
5. **store new information** — 存储新信息（store 在此为动词）
- Sleep helps the brain store new information.
- 睡眠帮助大脑存储新信息。
6. **stay up late** — phr. 熬夜；晚睡
- I stayed up late finishing my report last night.
- 我昨晚熬夜写完报告。
7. **a quick workout** — 一次快速（简短）的锻炼
- A quick evening workout may protect your memory.
- 晚上一次简短的锻炼也许能保护你的记忆力。
## 全文参考
Here is your English news for Tuesday, September twenty-second. Do you worry that a bad night's sleep destroys your memory? A new study from Canada offers some hope. Researchers asked eighty-eight healthy young adults to sleep either eight and a half hours or only four and a half hours. Before bed, half of them rode a stationary bike for thirty minutes at a moderate pace. The next morning, everyone took a memory test with faces and names. As expected, short sleep hurt memory. But the group that exercised scored almost as well as those who enjoyed a full night's rest. The researchers believe exercise increases deep sleep, which helps the brain store new information. Of course, exercise is not a substitute for sleep. Still, next time you must stay up late, a quick evening workout may protect your memory.
（来源：SLEEP 期刊 2026 年研究 DOI 10.1093/sleep/zsag235；Medical Xpress、Medscape 双源交叉验证）
## 英语知识点
1. **substitute (for)** — n. 代替品；替代物
- Exercise is not a substitute for sleep.
- 运动不能代替睡眠。
2. **stationary bike** — n. phr. 动感单车；固定式健身自行车
- She rides a stationary bike for thirty minutes every evening.
- 她每天晚上骑 30 分钟动感单车。
3. **moderate pace / moderate intensity** — 中等速度／中等强度
- Try to run at a moderate pace, not too fast.
- 尽量以中等速度跑，不要太快。
4. **scored almost as well as** — 表现得分几乎和……一样好（as well as 同级比较）
- This group scored almost as well as the group that slept a full night.
- 这一组的得分几乎和睡满整晚的那组一样好。
5. **store new information** — 存储新信息（store 在此为动词）
- Sleep helps the brain store new information.
- 睡眠帮助大脑存储新信息。
6. **stay up late** — phr. 熬夜；晚睡
- I stayed up late finishing my report last night.
- 我昨晚熬夜写完报告。
7. **a quick workout** — 一次快速（简短）的锻炼
- A quick evening workout may protect your memory.
- 晚上一次简短的锻炼也许能保护你的记忆力。
## 全文参考
Here is your English news for Tuesday, September twenty-second. Do you worry that a bad night's sleep destroys your memory? A new study from Canada offers some hope. Researchers asked eighty-eight healthy young adults to sleep either eight and a half hours or only four and a half hours. Before bed, half of them rode a stationary bike for thirty minutes at a moderate pace. The next morning, everyone took a memory test with faces and names. As expected, short sleep hurt memory. But the group that exercised scored almost as well as those who enjoyed a full night's rest. The researchers believe exercise increases deep sleep, which helps the brain store new information. Of course, exercise is not a substitute for sleep. Still, next time you must stay up late, a quick evening workout may protect your memory.
（来源：SLEEP 期刊 2026 年研究 DOI 10.1093/sleep/zsag235；Medical Xpress、Medscape 双源交叉验证）
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