2026届高考外刊打卡阅读day 19 睡不好觉，可能导致大脑提前老化

外刊阅读 Step 1: Reading The Night-Time Shield for Your Brain 大脑的夜间守护者​​ 词数：450 改编自：华盛顿邮报 Article Main idea Persistent sleeplessness is more than next-day tiredness—it may quietly speed up brain aging. A Wednesday report in Neurology followed 2,750 mentally healthy seniors (average age 70) for 5.6 years. Annual tests of memory, reasoning and brain scans showed that 14 % of those with chronic insomnia later developed mild cognitive impairment or dementia, compared with only 10 % of sound sleepers. In other words, the insomniac brain had “aged” an extra 3.5 years. 指出长期失眠不仅是小烦恼，更会加速大脑衰老，亮明全文中心论点。 用2,750名老人5.6年追踪数据说明失眠组认知衰退风险更高。 Lead author Diego Z. Carvalho, a sleep-medicine expert at the Mayo Clinic, stresses that the study shows association, not causation. “Poor sleep could be an early warning of decline rather than the trigger,” he says. Still, the dose matters: within the insomnia group, people who slept the fewest hours had the worst scores and the greatest loss of brain tissue. 引述Mayo专家强调“关联≠因果”，指出方向尚不明确。 The findings fit a wave of recent research. A 2021 JAMA Neurology paper found that sleeping less than six or more than nine hours predicted weaker memory and mood problems. Yale neurologist Santiago Clocchiatti-Tuozzo, not involved in the new work, says future public-health strategies (策略) may need to protect both sleep quality and duration. 回顾近十年研究，用2021年JAMA论文佐证“7–8小时最优”。 Why would lost nights hurt the mind? During deep sleep the brain’s glymphatic system—think of it as a nightly street-cleaner—washes away beta-amyloid and other toxins (毒素). If the sweep is cut short, waste builds up, blocking signalling pathways. Karin G. Johnson, a sleep neurologist, adds that the cleanse follows circadian rhythms (昼夜节律), so mistimed sleep is almost as bad as short sleep. She argues for policy shifts such as later school bells to give teens—tomorrow’s seniors—enough dark hours. 解释深睡时“类淋巴系统”清除毒素的机制，提供生理学依据。 For now, experts offer three evidence-based tips: keep a consistent bedtime, expose yourself to morning sunlight, and remove phones from the bedroom. None guarantee perfect rest, but together they tilt the odds toward a sharper, slower-aging brain. The night, it seems, is not wasted time; it is daily maintenance we cannot skip. 给出三条可行建议，并呼吁政策调整，升华主题。 Step 2: Exercise 【基础版】 （适合 90 分学生；蓝思 900-1000L） 1. What is the main idea of the passage? A. Sleep pills are harmful to old people. B. Poor sleep may make the brain age faster. C. Dementia can be completely prevented. D. Teenagers need more sunlight than seniors. 2. How many participants developed cognitive problems in the insomnia group? A. 10 % B. 14 % C. 3.5 % D. 70 % 3. Dr Carvalho believes the study shows ______. A. a cause-effect link B. only an association C. a new drug target D. the value of naps 4. The “glymphatic system” is mentioned to explain ______. A. why deep sleep cleans the brain B. how sunlight sets body clocks C. where phones should be kept D. when schools ought to start 5. Which of the following is advised in the last paragraph? A. Take sleeping pills every night. B. Change bedtime frequently. C. Get morning sunlight. D. Study in bed. 【基础版答案与解析】 1. B 第一段主题句即“sleeplessness…speed up brain aging”。 2. B 文中给出数据“14 % of those with chronic insomnia…”。 3. B 第三段直接引语“shows association, not causation”。 4. A 倒数第二段比喻“nightly street-cleaner”说明清除废物。 5. C 末段三条建议之一“expose yourself to morning sunlight”。 【提高版】 （适合 130 分学生；蓝思 1100-1300L） 1. What can be inferred about the 2,750 seniors at the start of the study? A. They had already been diagnosed with mild dementia. B. Their mean age was 70 and cognition was normal. C. They were selected because they slept exactly 7 hours. D. Most of them were Mayo Clinic employees. 2. The phrase “aged an extra 3.5 years” (para. 2) refers to ______. A. chronological age recorded on passports B. biological brain age inferred from test scores and biomarkers C. the number of years the survey lasted D. the time it takes for insomnia to develop 3. Which statement best reflects Dr Carvalho’s attitude toward causality? A. He is convinced that insomnia directly triggers neuro-degeneration. B. He regards the causal arrow as still ambiguous and possibly bidirectional. C. He believes reverse causation has already been ruled out. D. He thinks sample size is too small to draw any conclusion. 4. The author mentions the 2021 JAMA Neurology study primarily to ______. A. contradict the findings reported in Neurology B. provide a historical account of sleep science C. situate the new results within a growing body of evidence D. advertise the journals themselves 5. Which of the following would the author most likely support? A. A nationwide campaign that encourages consistent sleep schedules and delayed school start times. B. A federal ban on all electronic devices regardless of age. C. The use of sleeping pills as the first-line treatment for every senior. D. Shortening the follow-up period of future longitudinal studies. 【提高版答案与解析】 1. B 首段明确“2,750 cognitively healthy adults with an average age of 70”。 2. B 第二段给出定义——基于认知表现与 brain biomarkers 推算出的“额外老化”。 3. B 第三段 Carvalho 强调 association 而非 causation，并指出“poor sleep could be an early warning”，即方向未明。 4. C 第四段用 2021 研究佐证“ideal range of seven to eight hours”，说明新研究并非孤立。 5. A 末段 Johnson 呼吁政策调整（later school start times）及行为建议，与 A 项一致。 Step 3: Learning 1. persistent 重点：形容词，表示“持续的”，常考词义辨析（persistent / consistent / permanent）。 近义：continuous, constant 反义：temporary, occasional 形近：persuasive（adj. 有说服力的） 拓展： persistent (adj.) ├── persist (v.) ├── persistence (n.) └── persistently (adv.) 2. insomnia 重点：名词，“失眠”，阅读理解细节题高频；派生词 insomniac（adj./n. 失眠的/失眠者）。 近义：sleeplessness 反义：sound sleep 形近：indigestion（n. 消化不良） 拓展： insomnia (n.) ├── insomniac (adj./n.) └── insomnious (adj. 罕见，失眠的) 3. cognitive 重点：形容词，“认知的”，完形+语法填空高频派生：cognition / cognitively。 近义：mental, intellectual 反义：emotional（语境反义） 形近：cohesive（adj. 黏着的） 拓展： cognitive (adj.) ├── cognition (n.) ├── cognitively (adv.) └── cognizable (adj. 可认知的) 4. impair 重点：动词，“损害”，常考过去分词 impaired 作定语（impaired memory）。 近义：damage, weaken 反义：improve, enhance 形近：impart（v. 传授） 拓展： impair (v.) ├── impairment (n.) ├── impaired (adj.) └── impairing (adj.) 5. dementia 重点：名词，“痴呆”，科技说明文高频，注意与 Alzheimer’s 上下义关系。 近义：madness（旧义）, memory loss 反义：sanity 形近：dimensions（n. 尺寸） 拓展： dementia (n.) ├── demented (adj.) └── dement (v. 使发狂， archaic) 6. equivalent 重点：形容词/名词，“相等的；等价物”，常考 be equivalent to。 近义：equal, comparable 反义：different, unlike 形近：equivocal（adj. 模棱两可的） 拓展： equivalent (adj./n.) ├── equivalence (n.) └── equivalently (adv.) 7. association 重点：名词，“关联”，阅读理解“因果/关联”判断题信号词；派生 associate。 近义：connection, link 反义：causation（强因果） 形近：assassination（n. 刺杀） 拓展： association (n.) ├── associate (v./n.) ├── associative (adj.) └── associatively (adv.) 8. suboptimal 重点：形容词，“次优的”，科技文高频否定前缀 sub-，可联想 substandard。 近义：inferior, poor 反义：optimal, ideal 形近：optional（adj. 可选择的） 拓展： suboptimal (adj.) ├── optimal (adj.) ├── optimize (v.) └── optimization (n.) 9. foreshadow 重点：动词，“预示”，文学性科技说明文常考，替换 predict / indicate。 近义：predict, prefigure 反义：follow, result from 形近：foreground (n. 前景) 拓展： foreshadow (v.) ├── fore- (prefix = before) ├── foresee (v.) └── foretell (v.) 10. strategy 重点：名词，“策略”，常考复数 strategies 与 approach, method 替换。 近义：tactic, plan 反义：randomness 形近：stratum (n. 地层) 拓展： strategy (n.) ├── strategic (adj.) ├── strategically (adv.) └── strategize (v.) 11. surge 重点：动词/名词，“激增”，描述数据变化高频，常考 a surge in demand。 近义：soar, rise sharply 反义：decline, plunge 形近：surface (n./v.) 拓展： surge (v./n.) ├── upsurge (n.) └── resurgence (n.) 12. landmark 重点：形容词/名词，“里程碑式的；地标”，阅读判断“研究重要性”考点。 近义：milestone, groundbreaking 反义：insignificant 形近：landmine (n. 地雷) 拓展： landmark (n./adj.) ├── land + mark ├── landmark study (collocation) └── landmark decision 13. toxin 重点：名词，“毒素”，派生 toxic / toxicity，语法填空高频。 近义：poison, pollutant 反义：antidote, remedy 形近：tonic (n. 滋补品) 拓展： toxin (n.) ├── toxic (adj.) ├── toxicity (n.) └── detoxify (v.) 14. circadian 重点：形容词，“昼夜节律的”，科技说明文专有形容词，常考 circadian rhythm。 近义：daily, 24-hour 反义：arrhythmic 形近：cardiac (adj. 心脏的) 拓展： circadian (adj.) ├── circa (Latin = around) ├── di (Latin = day) └── circannual (adj. 周年节律的) 15. advocate 重点：动词/名词，“提倡；倡导者”，常考 advocate doing sth；后接介词 for。 近义：support, promote 反义：oppose, reject 形近：adventure (n.) 拓展： advocate (v./n.) ├── advocacy (n.) └── advocator (n.) 16. consistent 重点：形容词，“一致的”，完形高频，常考 be consistent with。 近义：coherent, constant 反义：contradictory, inconsistent 形近：consortium (n. 财团) 拓展： consistent (adj.) ├── consistency (n.) ├── inconsistently (adv.) └── inconsistent (adj.) 17. duration 重点：名词，“持续时间”，科技图表作文高频，替换 length。 近义：length, span 反义：interval, pause 形近：durable (adj. 耐用的) 拓展： duration (n.) ├── dur (Latin = last) ├── durable (adj.) └── endurance (n.) 18. optimal 重点：形容词，“最佳的”，与 suboptimal 成对出现，完形反义选项。 近义：ideal, best 反义：worst, substandard 形近：optional (adj. 可选择的) 拓展： optimal (adj.) ├── optimize (v.) ├── optimization (n.) └── optimally (adv.) 19. intervention 重点：名词，“干预”，阅读理解“解决方案”段落高频。 近义：interference, involvement 反义：neglect 形近：invention (n. 发明) 拓展： intervention (n.) ├── intervene (v.) ├── intervening (adj.) └── interventionist (n./adj.) 20. mechanism 重点：名词，“机制”，说明原理解释题高频，常与 process 替换。 近义：process, system 反义：disorder (语境反义) 形近：mechanic (n. 机械工) 拓展： mechanism (n.) ├── mechan (Greek = machine) ├── mechanical (adj.) ├── mechanize (v.) Step 4: Complex Sentence 长难句 1 原句： A study published Wednesday in Neurology identifies a troubling link: older people who have chronic insomnia appear more likely to experience accelerated aging of the brain. 汉语翻译： 《神经病学》杂志周三发表的一项研究指出了一个令人担忧的联系：患有慢性失眠的老年人似乎更容易出现大脑加速老化。 层级结构图： · A study (主语中心词) · → published Wednesday in Neurology (后置定语，修饰 study) · identifies (谓语) · a troubling link (宾语) · 同位语解释 link： · older people (同位语从句主语) · → who have chronic insomnia (定语从句，关系代词 who 修饰 people) · appear (系动词) · more likely to experience accelerated aging of the brain (表语) 长难句 2 原句： Those with chronic insomnia are aging the equivalent of 3.5 additional years, a finding that is based on average cognitive performance and brain biomarkers expected for different age groups. 汉语翻译： 慢性失眠者的大脑正以相当于额外3.5年的速度老化，这一发现是基于不同年龄组预期的平均认知表现和大脑生物标志物得出的。 层级结构图： · Those with chronic insomnia (主语) · are aging (谓语) · the equivalent of 3.5 additional years (宾语) · → a finding (同位语，解释整个宾语) · → that is based on average cognitive performance and brain biomarkers expected for different age groups (定语从句，关系代词 that 修饰 finding) Step 5: Review 序号 英语 汉语 序号 英语 汉语 序号 英语 汉语 1 persistent 8 predict 15 optimal 2 cognitive 9 strategy 16 intervention 3 enhance 10 surge 17 optimize 4 weaken 11 landmark 18 oppose 5 equivalent 12 advocate 19 reject 6 association 13 consistent 20 support 7 foreshadow 14 duration Step 6: Translate 持续的失眠不仅仅是第二天的疲惫——它可能正在悄悄加速大脑衰老。周三发表在《神经病学》杂志上的一项研究跟踪了2750名认知健康的老年人（平均年龄70岁）长达5.6年。通过年度记忆、推理测试和大脑扫描发现，14%的慢性失眠者后来出现了轻度认知障碍或痴呆，而睡眠良好者中只有10%。换句话说，失眠者的大脑“老化”了额外3.5年。 该研究的主要作者、梅奥诊所睡眠医学专家迭戈·Z·卡瓦略强调，这项研究仅显示关联性，而非因果关系。“睡眠质量差可能是认知衰退的早期信号，而非诱因，”他说。然而，睡眠时长很重要：在失眠组中，睡眠最少的人测试得分最低，脑组织损失也最大。 这些发现与近期大量研究一致。2021年《美国医学会杂志·神经病学》发表的一项研究指出，每晚睡眠少于6小时或超过9小时与记忆力下降和情绪问题相关。未参与新研究的耶鲁神经学家圣地亚哥·克洛恰蒂-图奥佐表示，未来的公共卫生策略可能需要同时保护睡眠质量和睡眠时长。 为什么失眠会伤害大脑？在深度睡眠期间，大脑的“类淋巴系统”——可以想象成夜间的街道清洁工——会清除β-淀粉样蛋白和其他毒素。如果清扫时间被缩短，废物堆积，信号通路受阻。睡眠神经学家卡琳·G·约翰逊补充说，这种清除过程遵循昼夜节律，因此睡眠时间错乱几乎与睡眠不足一样有害。她主张政策调整，例如推迟学校上课时间，让青少年——未来的老年人——获得足够的夜间休息。 目前，专家提出三项基于证据的建议：保持规律作息、早晨晒太阳、睡前远离手机。这些措施不能保证完美睡眠，但综合起来，有助于大脑保持敏锐、延缓衰老。夜晚并非浪费光阴，而是我们不可或缺的日常维护时段。 学科网（北京）股份有限公司 $