Health · 人与社会 / 健康 / 睡眠
好睡眠让青少年在学业与友谊中更出色
A good night's sleep may help adolescents thrive in school and with friends
中文导读
睡得香，学得好，朋友多——加州大学戴维斯分校的一项研究指出，优质睡眠可能是青少年在学业和友谊中表现更好的最简单方法之一。研究发现，在把心理健康症状与成绩下降联系起来的各种生活方式因素中，睡眠质量作用最强，约能解释抑郁与低分之间 18.5% 的关联，超过屏幕使用时间和体育锻炼。另一项研究还表明，周末补觉能让年轻人的抑郁风险降低 41%。睡眠期间大脑会巩固记忆、清理代谢废物，睡眠不足则会影响注意力、记忆和情绪调节。对常熬夜的高中生而言，保护睡眠不是浪费时间，而是对成绩与心理健康的长远投资。
一、原文精读
鼠标悬停在带 蓝色虚线下划线 的生词上，即可查看词性和释义。
🔊 英音朗读 · British English
由英音语音合成（en-GB）朗读全文原文，共 7 段。播放时原文会随进度逐句高亮，建议先盲听抓大意，再对照下方原文跟读，留意重音、连读与停顿。
【1】Getting a good night's sleep may be one of the simplest ways for teenagers to thrive at school and get along well with friends, a new study suggests. Researchers found that sleep quality was the strongest lifestyle factor linking mental health symptoms to lower grades.
【2】The study, led by scientists at UC Davis Health, followed a group of young people in early adolescence. It examined how lifestyle factors — including sleep, screen time and physical activity — connected mental health problems such as depression and anxiety to academic and social functioning.
【3】Sleep quality was the most powerful link. It accounted for about 18.5% of the association between depression and lower grades — more than screen time or exercise. In other words, poor sleep appears to be a major pathway through which mental health problems hurt school performance.
【4】Reduced screen time was the second most important factor. The researchers suggested that cutting back on phones and screens, especially before bed, could help teenagers sleep better and feel better.
【5】A separate study published earlier this year found that young people aged 16 to 24 who caught up on sleep over the weekend had a 41% lower risk of depressive symptoms. This "catch-up sleep" may help repair some of the harm caused by short weeknight sleep.
【6】Sleep experts explain that during sleep, the brain consolidates memories and clears out waste products. Without enough sleep, teenagers may find it hard to concentrate, remember what they have learned and control their emotions.
【7】For high school students, who often stay up late finishing homework, the message is clear: protecting sleep is not a waste of time, but an investment in both grades and mental health.
原文出处：UC Davis Health 新闻稿《A good night's sleep may help adolescents thrive in school and with friends》（2026-08-04，Medical Xpress 转载）；另参考周末补觉与抑郁风险研究（Medical Xpress，2026-01-07）。为贴合高中英语学习，个别句子作了简化改写。
三、长难句分析（三步拆解法）
The study, led by scientists at UC Davis Health, followed a group of young people in early adolescence and examined how lifestyle factors — including sleep, screen time and physical activity — connected mental health problems such as depression and anxiety to academic and social functioning.
主干：The study followed a group of young people … and examined …（并列谓语：followed + examined）
修饰①：led by scientists at UC Davis Health —— 过去分词短语作后置定语，修饰 The study
宾语从句：how lifestyle factors … connected mental health problems … to academic and social functioning —— examined 的宾语
插入语：including sleep, screen time and physical activity —— 破折号内现在分词举例，补充说明 lifestyle factors
高频考点：过去分词作定语（led by…）、how 引导的宾语从句，都是高考语法填空与阅读理解常考点。
译文：这项由加州大学戴维斯分校科学家领导的研究追踪了一组处于青春期早期的年轻人，考察了生活方式因素（包括睡眠、屏幕使用时间和体育锻炼）如何将抑郁、焦虑等心理健康问题与学业及社会功能联系起来。
It accounted for about 18.5% of the association between depression and lower grades — more than screen time or exercise, which means poor sleep appears to be a major pathway through which mental health problems hurt school performance.
主干：It accounted for about 18.5% of the association
定语：between depression and lower grades —— 介词短语修饰 association
比较补充：more than screen time or exercise —— 破折号后作补充说明
非限定性定语从句：which means poor sleep appears to be a major pathway —— which 指代前面整件事
定语从句②：through which mental health problems hurt school performance —— 介词 + 关系代词引导，修饰 pathway
高频考点："介词 + which" 引导定语从句是高考语法填空的必考结构之一。
译文：在抑郁与成绩下降的关联中，睡眠质量约占 18.5%——超过屏幕时间或体育锻炼，这意味着睡眠不足似乎是心理健康问题损害学业表现的一条重要途径。
A separate study published earlier this year found that young people aged 16 to 24 who caught up on sleep over the weekend had a 41% lower risk of depressive symptoms.
主干：A separate study found that …（found 后接宾语从句）
修饰：published earlier this year —— 过去分词短语作后置定语，修饰 study
宾语从句主干：young people … had a 41% lower risk of depressive symptoms
定语从句：who caught up on sleep over the weekend —— 修饰 young people
非谓语：aged 16 to 24 —— 过去分词短语修饰 young people（相当于 who are aged…）
译文：今年早些时候发表的另一项研究发现，16 至 24 岁、在周末补觉的年轻人患抑郁症状的风险要低 41%。
For high school students, who often stay up late finishing homework, the message is clear: protecting sleep is not a waste of time, but an investment in both grades and mental health.
主干：the message is clear
状语：For high school students —— 介词短语表对象
非限定性定语从句：who often stay up late finishing homework —— 修饰 high school students，其中 finishing homework 为现在分词作伴随状语
表语从句：protecting sleep is not a waste of time, but an investment … —— 冒号后作 clear 的解释说明，not … but … 构成对比
高频考点：动名词作主语（protecting sleep）、not…but… 并列结构，是书面表达与语法填空的常考句型。
译文：对于经常熬夜写作业的高中生来说，传递的信息很清楚：保护睡眠不是浪费时间，而是对成绩和心理健康的双重投资。
四、全文大意
加州大学戴维斯分校的一项研究显示，优质睡眠可能是青少年在学业和友谊中表现更好的最简单方法之一。研究追踪青春期早期群体发现，在连接心理健康症状与成绩下降的各种生活方式因素中，睡眠质量作用最强，约能解释抑郁与低分之间 18.5% 的关联，超过屏幕时间和体育锻炼；其次是减少屏幕使用时间。另一项研究则表明，16 至 24 岁、周末补觉的年轻人抑郁风险降低 41%。睡眠期间大脑会巩固记忆、清理代谢废物，睡眠不足会使注意力、记忆和情绪调节受损。对高中生而言，保护睡眠是对成绩与心理健康的长远投资。
五、思考与仿写
思考题：文章指出"睡眠质量"对学业的影响超过"减少屏幕时间"。结合自身作息，你认为高中生"想睡却睡不够"的主要原因有哪些？可以采取哪些具体可行的措施改善睡眠？
仿写题：仿照第 7 段的句式 "… is not a waste of time, but an investment in …"，围绕「坚持运动」或「健康饮食」写一个句子（可参考高考书面表达话题"健康的生活方式"）。