💤 Sleep Hygiene: That Explains Why You Can’t Sleep a Wink – 불면의 원인, 수면 위생에서 찾다

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🧠 오늘의 핵심 표현 (Power Expressions) – 한숨도 못자다 영어로

✅ keep (something) to a minimum – ~을 최소화하다

• You should keep screen time to a minimum before bed.
  (잠들기 전엔 화면 보는 시간을 최소화해야 해.)

• Let’s keep our spending to a minimum this month.
  (이번 달엔 지출을 최소화하자.)

✅ sleep a wink – 한숨도 못 자다

• I didn’t sleep a wink on the overnight bus.
  (야간 버스에서 한숨도 못 잤어.)

• She was so anxious that she didn’t sleep a wink.
  (너무 불안해서 한숨도 못 잤어.)

✅ set boundaries – 선을 정하다, 경계를 설정하다

• You need to set boundaries with work emails after hours.
  (근무 시간 외 이메일에는 경계를 정할 필요가 있어.)

• It’s important to set boundaries at work to maintain professionalism.
  (직장에서 전문성을 유지하려면 경계를 설정하는 게 중요해.)

✅ light sleeper – 잠귀가 밝은 사람

• A light sleeper wakes up easily from noise or movement.
  (잠귀가 밝은 사람은 주변의 소음이나 움직임에도 쉽게 잠에서 깬다.)

Kristen:

– Thank you so much for joining us. We are going to talk about sleep today. And of course, we’re pretty good sleepers here. – Yeah. – Yeah. – Yeah.

Cameron:

– I think you’re a better sleeper than I am.

Kristen:

Well, but Cameron, you know, I said that. And then a few days later, I was up until three in the morning. Gosh.

Cameron:

What? Was there a reason?

Kristen:

Well, I think it’s because, you know, I’ll be honest. Well, I had been feeling kind of like really fatigued, like very tired. I think it’s our live show and all of that and all the responsibilities I have at home. So I had some Hongsam. I was gifted some Hongsam. And then I was like, oh, yay, I’ll take one scoop. Okay, let’s do another one.

Cameron:

You just had a lot of that red ginseng.

Kristen:

I did. And so then around 11:12, I was so awake.

Cameron:

Oh, yeah?

Kristen:

Yeah. So now it’s totally fine. But like it was, I haven’t had that in a little while.

Cameron:

– Oh my gosh.

Kristen:

So my body was in surprise.

Cameron:

Well, I’m surprised by when I found out that that red ginseng, that ginseng, really does give you a lot of energy.

Kristen:

– Well, it’s just, yeah, it does.

Cameron:

If you’re buying good stuff and having the good stuff, yeah, for sure. It works. Like coffee.

Kristen:

It works. It does. Okay. So we’re talking about sleep hygiene. That explains why you can’t sleep awake. So that’s actually one of our expressions to not be able to sleep awake. 윙크 할 때? You know in Korea we say 윙크 So what does this mean?

Cameron:

So this is the same word, wink, but it’s talking about the fact that you could not sleep at all. So a wink is a very short amount of time that you’re closing your eyes, right? So even that small amount of time, you were not able to sleep.

Kristen:

한국어로는 한숨도 못 자는, like not even a wink, could not even a little bit

Cameron:

Not even a little bit.

Kristen:

– Okay, how about this expression? Keep something to a minimum.

Cameron:

Do as little as possible.

Kristen:

Yes.

Cameron:

Yeah. Yeah. Do the least. The least amount possible.

Kristen:

If you set boundaries, B-O-U-N-D-A-R-I-E-S, boundaries.

Cameron:

You are putting limits up that often people not cross. We often talk about this with habits. I will do this much, but I will not do any more. So if you’re on a diet, oh, I will only eat out one time a week. That is my limit. I’m setting boundaries.

Kristen:

Setting a boundary. Okay, let’s see how these expressions are used in our dialog.

 

Power Dialog

Peyton: I still find myself waking up a lot during the night. I’m a light sleeper, so any sound can bother me.

Riley: You have to keep noise to a minimum at bedtime.

Peyton: My brother lives with me and our schedules are different. He’s often up late playing video games and it’s sometimes loud.

Riley: That explains why you can’t sleep a wink sometimes.

Peyton: I can’t kick him out, so what do you suggest?

Riley: you’re going to have to set some boundaries regarding noise. And also, buy earplugs.​

페이튼: 아직도 밤에 자꾸 깨. 내가 예민해서 작은 소리에도 잠을 설쳐.

라일리: 잠자기 전엔 소음을 최대한 줄여야 해.

페이튼: 형이랑 같이 사는데, 생활 패턴이 달라. 형은 밤늦게까지 비디오 게임을 하거든. 때때로 꽤 시끄러워.

라일리: 그래서 네가 가끔 한숨도 못 자는 거구나.

페이튼: 그렇다고 형을 쫓아낼 수는 없고, 어떻게 하면 좋을까?

라일리: 소음에 관해서는 경계를 좀 정해야 할 거야. 그리고 귀마개도 사.

Kristen:

Please join us on page 116. You can find our power dialog there. Sleep hygiene, that explains why you can’t sleep awake. So there’s a reason why he can’t sleep even a little bit. Let’s find out. Peyton says, I still find myself waking up a lot during the night. I’m a light sleeper, so any sound can bother me. Okay, so. They wake up, you know, a lot of people wake up a lot at night. And because they’re a light sleeper, we say. That’s our power vocab. I’m a light sleeper.

Cameron:

Right, so a light sleeper is someone who is asleep, but it’s not a deep sleep. And if they hear any amount of noise or there’s any amount of touching or moving, they are going to wake up immediately.

Kristen:

Yes, that’s right. So, Cam, are you a light sleeper? No. No.

Cameron:

No, I think it does take me a little bit to get to sleep. But when I’m asleep. Sleep? Yeah.

Kristen:

Me too, me too.

Cameron:

I’m dead to the world, as they say (세상 모르고 자다. 깊이 자다.). Dead. There are very few things that will wake me up.

Kristen:

Okay. All right. Riley says you have to keep noise to a minimum at bedtime. So keep something to a minimum. In this case, noise. Okay. Yes. If you keep noise to a minimum, what are you doing about the noise?

Cameron:

You trying to get the volume as low as possible yes so of course no noise would be the best situation but if that is not possible, just as little as possible keeping noise to a minimum

Kristen:

What else can we keep to a minimum? Like keep something to a minimum.

Cameron:

Yes, you can keep your sugar consumption to a minimum.

Kristen:

I was going to say calories.

Cameron:

But then that would be a little too much.

Kristen:

You don’t want to keep it to a minimum. Because minimum is really the lowest you can go.

Cameron:

Yeah, it’s not about trying to get kind of like an ideal kind of medium. It’s really trying to go as low as possible.

Kristen:

Right, so to keep sugar to a minimum. I try to keep gluten to a minimum. But of course, sometimes I will eat gluten, bread, what have you. But there are certain things that you really cannot get rid of completely, 100%. But you’re going to try to keep it at like 90%.

Cameron:

Yeah.

Kristen:

Uh-huh. That’s the idea.

Cameron:

Right. As much as you can, but if it’s impossible to not, well, okay.

Kristen:

– Okay, yeah, that’s right. What does Peyton say?

Cameron:

My brother lives with me and our schedules are different. He’s often up late playing video games and it’s sometimes loud.

Kristen:

– Yes, and this is why a lot of couples, when they get older, they actually have their own bedrooms.

Cameron:

I’ve heard of my grandparents

Kristen:

No, really, this is true. This is true. And it’s not because they don’t love each other, but it’s just that they sleep differently and it affects their sleep.

Cameron:

Totally. Yeah. Well, the Queen of England, King and Queen, well, she has passed. Queen Elizabeth, she had a different bedroom. Of course.

Kristen:

Yep.

Cameron:

Of course.

Kristen:

I think it’s a great idea. Okay. Riley says that explains why you can’t sleep a wink sometimes. Ah, so Riley is saying, oh, you live with your brother and you have different schedules. That’s why you can’t sleep a wink.

Cameron:

Yes. So this wink, of course, is the same wink like we talked about, and it means you cannot sleep at all. Cannot sleep a wink. There is a related expression that also uses wink, the expression to get 40 winks (잠깐 눈을 붙이다, 짧은 낮잠을 자다). It’s something of an older expression, but it means to take a short nap.

Kristen:

Okay.

Cameron:

You know, like, 눈 붙이다in Korean. Get 40 wings, but here we are not even getting one of those. Okay. I can’t sleep awake. Oh my goodness.

Kristen:

This is not good. So Peyton says I can’t kick him out. So what do you suggest?

Cameron:

Then Riley says you’re going to have to set some boundaries regarding noise and also buy earplugs.

Kristen:

So our power pattern today is you’re going to have to.

Cameron:

Okay.

Kristen:

You’re going to have to. What does this mean?

Cameron:

So you’re going to have to, it’s not even just advice.

Kristen:

Yeah.

Cameron:

They’re telling them this is what you will have to do.

Kristen:

Because you could say you should, you have to, but you’re going to have to. I feel like it’s really like you really do need to do it.

Cameron:

Yeah, it feels kind of like this is the solution and you can either do it now or you can do it later. But at some point, you’re going to do it. This is what you’re going to have to do.

Kristen:

Okay, very good. You’re going to have to. And then he suggests set some boundaries regarding noise. So if you set a boundary or set boundaries, you’re saying what?

Cameron:

You’re setting limits or you’re setting rules. If we’re talking about noise here, maybe no video games after 10 or 11.

Kristen:

Yeah.

Cameron:

Or if he’s going to play video games, he has to have earphones, those types of things.

Kristen:

Right, right. And everyone, this expression, set boundaries, has become a very trendy, trendy word. You know, in America, a lot of psychologists are using, oh, you need to set boundaries. Even in friendships or relationships or marriages or with your in-laws, it’s kind of like, you know, you’re going to have to say no.

Cameron:

Yes.

Kristen:

I cannot do this. Yeah. Yeah. It’s important. Yeah, it is true. Setting boundaries. Not easy, though. No, not easy to do. All right. Let’s go ahead and listen to that one more time.

 

Power Note

1. keep something to a minimum: -을 최소한으로 하다.

Kristen:

It’s time for Power Note. We’re on pages 118 and 119. If you keep something to a minimum, it means to limit as much as possible. Let’s see how this expression is used.

1)

A: What did the doctor say after your physical exam?

B: She advised keeping sugar intake to a minimum.

A: 건강 검진 후에 의사 선생님이 뭐라고 하셨어?

B: 당분 섭취를 최소한으로 하라고 하셨어.

Kristen:

Like the example you gave earlier, keep sugar to a minimum.

2) We should keep expenses to a minimum for this trip.

이번 여행에서는 지출을 최소한으로 해야 해.

So expenses is good.

Cameron:

Yeah.

Kristen:

And a company could say we should try to keep our costs to a minimum. Yes. It can’t go to zero.

Cameron:

Right. Obviously every company has costs.

Kristen:

Sure. But it’s just saying, let us do the best we can to not spend so much money. Yes. Yeah.

Cameron:

We do often hear this with food or with money, those types of things. Yes. Savings and whatever. It’s usually those types of things. So you might say, I need to keep my online shopping purchases to a minimum.

Kristen:

Right. So all the things that are not good for you, you probably want to keep to a minimum. So also alcohol, right? You know, you want to keep your alcohol intake to a minimum.

Cameron:

Or keep comments to a minimum. Oh. Keep questions to a minimum. Okay.

Kristen:

Okay.

Cameron:

– Maybe you’re in a meeting and the person is talking and they’re saying, Okay, this is not open discussion time.

Kristen:

Please.

Cameron:

– Please, keep your marks to a minimum.

2. Don’t sleep a wink: 한 숨도 못자다

Kristen:

– Yes, that’s right, right. Okay, very good. Now, if you do not sleep wink, it means really that you didn’t sleep at all, okay?

1)

A: You look exhausted, Carol.

B: The baby cried all night, so I didn’t sleep a wink.

A: 캐롤, 너 정말 피곤해 보여.

B: 아기가 밤새 울어서 한숨도 못 잤어.

Kristen:

This is a real, this is a true reality for new time moms. The first couple of months, you really cannot sleep.

Cameron:

And I hear that new mothers, they’re often very light sleepers. Oh, very much. Even if they were good sleepers before, as soon as they have that baby, they get the smallest amount of noise.

Kristen:

It is so true. It’s a whole yeah, I think for a couple of years, mothers are all light sleepers. It’s kind of programmed into our DNA. Okay,

2) He didn’t sleep a wink on the overnight flight

그는 야간 비행 동안 한숨도 못 잤어.

Okay, here’s the question for you.

Cameron:

Yes.

Kristen:

When you take those overnight flights, can you sleep on the plane?

Cameron:

Not at all.

Kristen:

Not at all. Some people knock themselves out.

Cameron:

I don’t know what they do.

Kristen:

How do they do that? It’s so uncomfortable.

Cameron:

Well, and I’m 192 centimeters in economy.

Kristen:

Oh no, Cameron.

Cameron:

But you can’t sleep on planes either?

Kristen:

Well, I can, but not like certain people that just sleep and sleep and sleep.

Cameron:

That looks so comfortable.

Kristen:

– Yeah, no problem. I mean, I can maybe sleep two hours

Cameron:

Yeah.

Kristen:

Right.

Cameron:

I can’t sleep a wink.

Kristen:

You can’t sleep a wink. – No. – Oh my gosh. Well, we’ll have to make some more money for you and get to business class.

Cameron:

I see the videos on social media of like, This airline’s first class.

Kristen:

– Class. – I know, business class.

Cameron:

They have like a, I don’t know, a shower in there. It’s crazy.

Kristen:

Well now, economy class, even that’s even going to be helpful. I mean, premium economy. Alright, so to not sleep a wink really is that you had terrible sleep. Maybe if you slept an hour or two, could you say that you didn’t sleep a wink?

Cameron:

No.

Kristen:

Really? This means really you didn’t sleep at all?

Cameron:

You didn’t sleep at all. So if you had an hour or two, you’d say, yeah, I slept a little bit. Not a lot, but a little bit. A little bit. I didn’t sleep a wink. I expect you did not sleep at all.

Kristen:

Yeah, so think of the time when you’re in college and you were up all nigh,t preparing for the exam or writing your essay. Yeah, you didn’t sleep a wink.

 

3. Set boundaries: 선을 정하다. 경계를 정하다.

All right, if you set boundaries, you are making limits. You are creating rules in a relationship or a situation.

1)

A: Parents should set boundaries for their children’s screen time.

B: I know, but it’s the easiest way to keep Gerald quiet.

A: 부모는 자녀의 화면 시간에 대해 경계를 정해줘야 해.

B: 알아, 그런데 제럴드를 조용히 시키는 가장 쉬운 방법이야.

Kristen:

Yeah. It’s very important that parents say, Okay, one hour with the pad, and no more. That is setting a boundary.

Cameron:

Of course, I don’t know how many parents follow that rule.

Kristen:

Oh, that’s very hard. Especially at a restaurant. It’s like so hard.

Cameron:

– It’s so hard. – Yeah, but I mean like parents are also looking at their phones.

Kristen:

That’s true. It’s true. Right? Yeah. You have to be a role model. But even parents can’t do that.

Cameron:

Yeah, if you’re going to set boundaries for your children, parents need to set boundaries for themselves.

Kristen:

That’s it.

2) It’s important to set boundaries at work to maintain professionalism.

직장에서 전문성을 유지하려면 경계를 설정하는 것이 중요해.

So what kind of boundary are we talking about here as an example?

Cameron:

You wouldn’t get too casual or too friendly, or maybe this is talking about you wouldn’t date someone in the workplace.

Kristen:

That’s right. That is definitely setting a boundary. So think of boundaries as these sort of rules that you make for yourself, for someone else. Yeah. It’s not like a hard rule. Yeah. But it’s a rule for you.

Cameron:

Mm-hmm.

Kristen:

That’s going to work.

Cameron:

Yeah, it’s not a kind of universal rule for everybody, but it is what you have decided. This is as far as I will go.

Kristen:

That’s it. That’s it. Okay.

4. You’re going to have to –해야 할 거야.

You’re going to have to is our power pattern today. And this means that you really must do this. Okay.

Cameron:

If you want something, you’re going to have to do this.

Kristen:

– Okay. –

1) You’re gonna have to talk louder in this noisy bar.

이렇게 시끄러운 술집에선 더 크게 말해야 할 거야.

Cameron:

Otherwise, I can’t hear.

Kristen:

I can’t hear what you’re saying.

2) You’re going to have to pay a deposit before you move in.

입주하기 전에 보증금을 내야 할 거야.

Kristen:

You have to, or you can’t move in. Sorry. So this power pattern is pretty strong. It’s like, yeah, if you don’t do it, then you can’t get it.

Cameron:

This is what you’ll have to do. Okay.

5. Light sleeper: 잠귀가 밝은 사람

A light sleeper is someone who wakes up easily from noise or movement happening around them. Most people are either light sleepers or deep sleepers, who can sleep no matter what is happening.

잠귀가 밝은 사람은 주변의 소음이나 움직임에도 쉽게 잠에서 깨는 사람이다. 대부분의 사람들은 잠귀가 밝거나, 어떤 상황에서도 잘 잘 수 있는 깊은 잠의 소유자다.

Kristen:

Our power vocab today is a light sleeper, but there are people who are deep sleepers. We envy you.

Cameron:

So, so much.

Kristen:

Like young kids, like my son, he sleeps, he’s knocked out. Nothing wakes him up.

Cameron:

Even as a baby, was he a good sleeper?

Kristen:

He was a pretty good sleeper. Oh, yeah. Yeah. So, yeah. He’s out. Yeah. That’s right. All right. Do check out the definition on page 120. And what else should we do?

Cameron:

please go to Odeo Hakdang and for a small monthly fee you can listen to so much great content.

Kristen:

Okay, wonderful. And please join us live at 6 p.m. on Evening Special. See you there.

Sleep a Wink 한숨도 못자다 Ligh.. : 네이버블로그

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