听力原文：Enough Sleep Could Reduce Risk of Injury, Study Finds

A new study suggests that healthy adults who get at least eight hours of sleep a night may beless likely to experience common exercise-related injuries.

The study was based on information from over 7,500 United States soldiers in the Army'sSpecial Operations Forces. About 95 percent of the study subjects were men.

The researchers found that soldiers who got no more than four to five hours of sleep a nightwere over two times as likely to report bone or muscle injury in the last year than those whoslept eight hours or longer.

Tyson Grier is with the U.S. Army Public Health Center in Maryland. He was one of the writersof the study. He said that getting enough sleep not only improves physical performanceamong active people, but it "may also...have a positive impact on musculoskeletal injuryprevention."

During the yearlong study, more than half of the soldiers said they had experienced at leastone musculoskeletal injury.

Most study subjects – about 63 percent – reported getting six to seven hours of sleep a night. About 10 percent reported getting no more than four hours. Only 16 percent got eight hours ormore.

Compared to those who reported eight hours of sleep or more each night, soldiers who sleptseven hours were 24 percent more likely to experience a musculoskeletal injury.

The risk climbed as the hours of sleep dropped, with a 53-percent greater injury risk at sixhours of sleep. At five hours of sleep, the risk of injury was two times greater.

In the Army, two-thirds of injuries are from musculoskeletal overuse. Most are caused byphysical training or repetitive activities, the research team wrote in the study, which waspublished in Sleep Health.

About 42 percent of Army soldiers report an average of five hours of sleep or less each night. The study notes that making sure soldiers get enough rest could be a way to reduce injuryrisk.

One limitation of the study is that researchers depended on soldiers reporting how long theyslept each night. And, additional research would be needed to test whether increasing sleeptime really reduces injuries.

Dr. Hohui Wang is with the University of California, San Francisco. He was not involved in thestudy. He said that getting too little sleep leads to decreased attention and mental energy, which can lead to people being more likely to get hurt.

Wang added that sleep loss causes "cell damage in multiple organs." Getting extra sleepmight help reverse this cell damage over time.

Most people are healthiest and perform their best with seven to nine hours of sleep a night, said Captain Jeffrey Osgood. He is with the Walter Reed Army Institute of Research inMaryland. He was not involved in the study.

Osgood offered suggestions for how people can get more – and better-quality – sleep.

He advises the following:

"Try to avoid caffeine, nicotine, and exercise in the hours leading up to sleep; avoid usingalcohol as a sleep aid; don't go to bed hungry; try to keep your bedroom dark and quiet; usesleep masks and/or earplugs if needed; and keep your smartphone/devices out of bed."

I'm Ashley Thompson.

重点解析：

1. compared to 与…相比；和…比起来；

His progress at school had been unspectacular compared to his brother.

和弟弟相比，他在学校里的进步很不起眼。

2. make sure 一定要；设法保证；

You have to make sure you're comparing like with like.

你必须确保是在进行同类比较。

3. depend on 依靠；依赖；

They may hate what he does but their survival depends on him.

他们或许讨厌他的营生，但他们要想活下来必须依靠他。

4. lead to 招致；致使；导致；

This can lead to bodily weakness and muscle wastage.

这样可能会导致身体虚弱和肌肉萎缩。

参考译文：

研究发现充足的睡眠可降低受伤风险

一项新研究表明，每晚确保至少8小时睡眠的健康成年人，经历常见运动损伤的可能性更小。

这项研究基于来自美国陆军特种作战部队7500余名士兵的信息。研究对象中有大约95%是男性。

研究人员发现，每晚睡眠不超过4到5小时的士兵，在过去一年中报告的骨骼或肌肉损伤是睡眠达到8个小时以长者的两倍多。

泰森·格里尔来自位于马里兰州的美国陆军公共卫生中心。他是这项研究的作者之一。他表示，充足的睡眠不仅能提高活跃人群的体能表现，还“可以对预防肌肉骨骼损伤产生积极影响”。

在这项持续一年的研究期间，超过半数士兵表示经历过至少一次肌肉骨骼损伤。

大多数研究对象——约63%——报告称每晚的睡眠时间为6到7个小时。约10%的士兵报告称睡眠时间不超过4个小时。只有16%的士兵睡眠时间能达到8个小时或以上。

与每晚睡眠时间达到8个小时的士兵相比，睡眠7小时的士兵经历肌肉骨骼损伤的可能性要高出24%。

这一风险会随着睡眠时间的减少而上升，6小时睡眠的损伤风险会增加53%。而如果睡眠时间为5小时，那损伤风险则要高出两倍。

在军队中，三分之二的损伤风险由肌肉骨骼的过度使用造成。研究人员在研究报告中写道，大部分损伤由体能训练或重复性活动引起，研究结果发表在《睡眠健康》期刊上。

约42%的陆军士兵每晚的平均睡眠时间为5小时或更少。研究指出，确保士兵得到足够的休息可能是降低受伤风险的一种方法。

这项研究的一个局限是，研究人员依赖士兵报告他们每晚的睡眠时长。此外，还需要进一步研究来验证增加睡眠时间是否真的能减少受伤。

Hohui Wang博士在旧金山的加州大学任职。他并未参与这项研究。他表示，睡眠过少会导致注意力和精力下降，这继而会致人们更容易受伤。

王博士补充说，睡眠不足会引发“多个器官的细胞损伤”。长时间的额外睡眠可能有助于逆转这种细胞损害。

杰弗里·奥斯古德上尉说，每晚保证7到9个小时睡眠的大多数人是最健康的，而且能达到最佳状态。他来自马里兰州的美国沃尔特里德陆军研究所。他没有参与这项研究。

奥斯古德为人们如何确保更多以及质量更好的睡眠提供了建议。

他的建议如下：

“在睡觉前几个小时，尽量避免咖啡因、尼古丁和运动；避免用酒精助眠；不要饿着肚子上床睡觉；尽量保持卧室的黑暗和安静；在必要时使用睡眠面罩和/或耳塞；将智能手机/设备放在远离床的地方。”

阿什丽·汤普森报道。