About This Lesson
Use Improving Sleep Habits Realistically to practice Chinese conversation, pronunciation, vocabulary, grammar, and quizzes.
Dialogue
A
即使我早早上床睡觉，睡眠质量还是很差。
jíshǐ wǒ zǎozǎo shàngchuáng shuìjiào, shuìmián zhìliàng háishì hěn chà. My sleep quality has been poor even when I go to bed early.
B
你晚上的习惯是什么样的？
nǐ wǎnshàng de xíguàn shì shénme yàng de? What does your evening routine look like?
A
我晚饭后喝咖啡，还在床上看手机。
wǒ wǎnfànhòu hē kāfēi, hái zài chuángshàng kàn shǒujī. I drink coffee after dinner and check my phone in bed.
B
咖啡因和看屏幕的时间都会让人更难放松下来。
kāfēiyīn hé kàn píngmù de shíjiān dōu huì ràng rén gèng nán fàngsōng xiàlái. Both caffeine and screen time can make it harder to wind down.
A
我不能一下子改变所有事情。
wǒ bù néng yíxiàzi gǎibiàn suǒyǒu shìqing. I cannot change everything at once.
B
先从一个现实的改变开始，比如晚饭后不喝咖啡。
xiān cóng yí ge xiànshí de gǎibiàn kāishǐ, bǐrú wǎnfànhòu bù hē kāfēi. Start with one realistic change, like skipping coffee after dinner.
A
这样我就可以在睡前用阅读代替看手机的时间。
zhèyàng wǒ jiù kěyǐ zài shuìqián yòng yuèdú dàitì kàn shǒujī de shíjiān. Then I can replace phone time with reading before bed.
B
能坚持下去的习惯比完美的习惯更重要。
néng jiānchí xiàqù de xíguàn bǐ wánměi de xíguàn gèng zhòngyào. A routine you can keep matters more than a perfect one.
A
我可以先试一小段时间，再判断结果。
wǒ kěyǐ xiān shì yì xiǎo duàn shíjiān, zài pànduàn jiéguǒ. I can test that for a short period before judging the result.
B
这样能给你的身体足够的时间来适应。
zhèyàng néng gěi nǐ de shēntǐ zúgòu de shíjiān lái shìyìng. That gives your body enough time to adjust.Word by Word
即使
即使 means “even if” or “even when” in “即使我早早上床睡觉”. It introduces a condition that does not change the result here. A common reuse pattern is 即使 + condition + result, for discussing an unexpected result in everyday conversation.
我
我 means “I” or “me” and identifies the speaker in “我早早上床睡觉”. It appears before the action being described. Use 我 when talking about your own actions, experiences, or opinions.
早早
早早 means “early” or “quite early” in “早早上床睡觉”. Its repeated form emphasizes that the action happens early. It can be used before an action when someone wants to say that it happened earlier than usual or expected.
上床
上床 means “go to bed” in “上床睡觉”. It describes moving to or getting into bed, while 睡觉 states the purpose or activity. Use 上床 with a time expression when describing when someone goes to bed.
睡觉
睡觉 means “sleep” in “上床睡觉”. In this dialogue it describes the activity intended after getting into bed. It is commonly used after 上床 or with a time expression when talking about sleeping.
睡眠
睡眠 refers to “sleep” as a condition or sleep-related matter in “睡眠质量”. It is used here to describe the quality of the speaker’s sleep. A common reuse pattern is 睡眠 + a word describing its quality, duration, or condition.
质量
质量 means “quality” in “睡眠质量”. It evaluates how good or poor something is rather than naming the thing itself. It commonly follows the thing being evaluated, as in this expression about sleep.
还是
还是 means “still” or “nevertheless” in “睡眠质量还是很差”. It shows that the poor result remains true despite going to bed early. Use it before the continuing result when an earlier condition might have been expected to change it.
很
很 means “very” in “很差”, strengthening the description of the sleep quality. It comes before the adjective 差 here. It is commonly placed before an adjective to describe a degree in a simple statement.
差
差 means “poor” or “bad” in “睡眠质量还是很差”. It evaluates the sleep quality negatively. It can be used after a noun such as 睡眠质量 when describing an unsatisfactory condition.
你
你 means “you” and addresses the other person in “你晚上的习惯”. It identifies the person whose evening routine is being discussed. Use 你 when asking about or describing the listener’s actions or situation.
晚上
晚上 means “evening” or “night” in “晚上的习惯”. It specifies the time associated with the habit. It can come before 的 and a noun when identifying something connected with the evening.
的
的 links “晚上” to “习惯” in “晚上的习惯”, making the first part describe or specify the second. Here it marks the habit associated with the evening. A common reuse pattern is time or person + 的 + noun.
习惯
习惯 means “habit” or “routine” in “晚上的习惯”. It refers to the repeated activities that make up someone’s evening. It can be followed by 是 when asking or stating what a routine is like.
是
是 links the subject and the description in “你的习惯是什么样的”. It introduces what the routine is like. It is commonly used to connect a person or thing with an identity or description.
什么样
什么样 as a whole asks “what kind” or “what is it like” in “你的习惯是什么样的”. 什么 asks what, while 样 contributes the idea of type or form; together they ask for a description rather than a simple name. Use 什么样 after 是 when asking someone to describe a routine, situation, or thing.
晚饭
晚饭 means “dinner” in “晚饭后”. It names the meal that provides the time reference for the next action. It commonly appears before 后 when describing something done after dinner.
后
后 means “after” in “晚饭后”. It places the following action later than the event named before it. A common reuse pattern is event or time + 后, followed by the action that happens afterward.
喝
喝 means “drink” in “喝咖啡”. It describes taking a drink, with 咖啡 as its object. Use it before a beverage when saying what someone drinks.
咖啡
咖啡 means “coffee” in “喝咖啡”. It is the beverage that the speaker drinks after dinner. It commonly follows 喝 when naming the drink.
还
还 means “also” or “in addition” in “还在床上看手机”. It adds another evening activity to the coffee-drinking activity already mentioned. Use it before an additional action when listing another thing someone does.
在
在 marks the location of the action in “在床上看手机”. It shows that looking at the phone happens in bed. A common reuse pattern is 在 + place + action.
床上
床上 means “in bed” or “on the bed” in “在床上看手机”. The 上 indicates the position on or at the bed, and 在 introduces that location. It can follow 在 when describing an activity performed in bed.
看
看 means “look at”, “watch”, or “check” in “看手机”. Here it describes checking or using the phone. It commonly comes before an object such as 手机 when naming what someone looks at.
手机
手机 means “mobile phone” or “cell phone” in “看手机”. It is the object of 看 and the source of the screen time discussed in the lesson. It commonly follows verbs such as 看 when describing phone use.
咖啡因
咖啡因 means “caffeine” in “咖啡因和看屏幕的时间”. It names one factor that can make it harder to wind down. It can be joined with another factor by 和 when listing causes or influences.
和
和 means “and” in “咖啡因和看屏幕的时间”. It joins the two factors being discussed. Use it between nouns or noun phrases when presenting them together.
屏幕
屏幕 means “screen” in “看屏幕的时间”. It identifies the screen involved in the activity. It can be preceded by 看 when describing looking at or watching a screen.
时间
时间 means “time” in “看屏幕的时间”. It refers to the amount or period of time spent looking at a screen. It commonly follows an activity phrase when naming the time associated with that activity.
都
都 means “both” in “咖啡因和看屏幕的时间都会让人更难放松下来”. It applies the following effect to both items joined by 和. Use it after the listed subjects and before the verb when saying that all the listed items have the same effect.
会
会 means “can” or “will” in “都会让人更难放松下来”. It indicates a possible or expected effect. It comes before the verb phrase describing that effect and is useful when discussing general consequences.
让
让 means “make” in “让人更难放松下来”. It introduces the person affected by the result and the resulting state. A common reuse pattern is 让 + person or group + adjective or action.
人
人 means “people” or “a person” in “让人更难放松下来”. It refers generally to the person affected, rather than to one specifically named individual. It can follow 让 when describing a general effect on people.
更
更 means “more” or “even more” in “更难放松下来”. It increases the degree of difficulty. It commonly comes before an adjective or a phrase when comparing the degree of an experience.
难
难 means “difficult” or “hard” in “难放松下来”. It describes the difficulty of carrying out the following activity. It can be followed by an action when explaining that something is hard to do.
放松
放松 means “relax” in “放松下来”. It describes becoming calm or winding down. It is used here after 难 to say that relaxation is difficult, and it can be used for discussing rest or reduced tension.
下来
下来 contributes the idea of settling or winding down in “放松下来”. Together with 放松, “放松下来” means to relax and become calmer; the meaning belongs to the whole expression. It can follow an activity or state when describing a change toward a settled condition.
不
不 means “not” in “不能一下子改变所有事情”. It negates the ability expressed by 能. It is placed before the verb or ability expression when saying that an action is not possible.
能
能 means “can” or “be able to” in “不能一下子改变所有事情”. It describes the speaker’s ability or possibility, and 不 makes it negative. A common reuse pattern is 能 + action, with 不能 used when the action is not possible.
一下子
一下子 as a whole means “all at once” or “in one sudden step” in “一下子改变所有事情”. 一下 contributes the idea of one brief or single action, while 子 is part of this fixed expression and does not add a separate meaning here. Use 一下子 when describing a rapid or immediate change.
改变
改变 means “change” in “改变所有事情”. It describes making something different from its current state. It commonly comes before the thing being changed, as 所有事情 does here.
所有
所有 means “all” or “every” in “所有事情”. It shows that the statement covers the complete set of matters being discussed. It commonly comes before a noun to indicate that nothing in that group is excluded.
事情
事情 means “things” or “matters” in “所有事情”. It refers broadly to the habits and other matters the speaker might change. It can follow 所有 when referring to all the relevant matters together.
先
先 means “first” in “先从一个现实的改变开始”. It sets the first step in a sequence of actions. It commonly appears before the first action when giving practical advice or describing an order.
从
从 means “from” or “starting from” in “从一个现实的改变开始”. It marks the point or step where the action begins. A common reuse pattern is 从 + starting point + 开始.
个
个 is the general measure word in “一个现实的改变”. It counts one change. It is placed after 一 and before the noun when counting a general item.
现实
现实 means “realistic” or “practical” in “一个现实的改变”. It describes a change that can reasonably be carried out. It comes before 改变 to characterize the type of change being recommended.
开始
开始 means “start” or “begin” in “从一个现实的改变开始”. It describes initiating the plan with one practical change. It commonly follows 从 + starting point when saying where an activity begins.
比如
比如 means “for example” or “such as” in “比如晚饭后不喝咖啡”. It introduces a concrete example of the realistic change just mentioned. Use it before an example when giving practical advice or clarifying a general statement.
这样
这样 means “this way” or “in this manner” in “这样我就可以在睡前用阅读代替看手机的时间”. It refers back to the proposed change and presents its consequence. It is commonly used at the beginning of a sentence to connect a method with a result.
就
就 means “then” or “accordingly” in “我就可以在睡前用阅读代替看手机的时间”. It links the earlier change with the resulting possibility. It commonly appears before the verb or ability expression in a result that follows from a condition or action.
可以
可以 means “can” or “be able to” in “就可以在睡前用阅读代替看手机的时间”. It presents the replacement as possible or acceptable. It comes before the action that becomes possible and is useful when describing an available option.
睡前
睡前 means “before bed” in “在睡前用阅读代替看手机的时间”. It gives the time immediately before sleeping. It commonly comes before the activity that takes place during that period.
用
用 means “use” or “with” in “用阅读代替看手机的时间”. It introduces the activity used as the replacement. In this pattern, it appears before the replacement and is paired with 代替 to show what is used instead.
阅读
阅读 means “reading” or “read” in “用阅读代替看手机的时间”. It names the activity chosen to replace phone time. It can follow 用 when describing what activity someone uses for a purpose.
代替
代替 means “replace” or “substitute for” in “用阅读代替看手机的时间”. The complete pattern shows that reading takes the place of the time spent looking at the phone. A common reuse pattern is 用 + replacement + 代替 + original activity or thing.
坚持
坚持 means “persist” or “stick with” in “坚持下去”. It describes continuing to follow a routine rather than giving it up. It commonly comes before 下去 when emphasizing continued effort over time.
下去
下去 contributes the idea of continuing in “坚持下去”. Together, “坚持下去” means to keep going or stick with something; this meaning belongs to the whole expression. It can follow an action when encouraging someone to continue it over time.
比
比 means “than” or “compared with” in “能坚持下去的习惯比完美的习惯更重要”. It introduces the standard used for comparison. A common reuse pattern is A 比 B + description, with the compared items on the two sides of 比.
完美
完美 means “perfect” in “完美的习惯”. It describes a routine with no imperfections. It comes before 的习惯 here to characterize the routine being used as the comparison.
重要
重要 means “important” in “更重要”. It evaluates the value or priority of a routine. It commonly follows 更 when saying that one thing has greater importance than another.
试
试 means “try” or “test” in “试一小段时间”. It describes carrying out the routine temporarily to see what happens. It can be followed by the activity or period being tested.
小段
小段 means “a short period” in “一小段时间”. It indicates a limited portion of time rather than an indefinite duration. It commonly appears before 时间 when referring to a short period for testing or waiting.
再
再 means “then” or “afterward” in “再判断结果”. It places the next action after the testing period. It commonly appears before a later action when describing a sequence.
判断
判断 means “judge” or “assess” in “判断结果”. It describes evaluating the outcome after the trial. It commonly comes before the thing being evaluated, such as the result here.
结果
结果 means “result” in “判断结果”. It names the outcome that will be assessed after the short test. It commonly follows 判断 when describing what is being evaluated.
给
给 means “give” or “provide” in “给你的身体足够的时间”. It marks the recipient that receives the time. A common reuse pattern is 给 + recipient + thing provided.
身体
身体 means “body” in “给你的身体足够的时间来适应”. It identifies what needs time to adjust to the new routine. It can follow 你的 when referring to the listener’s body.
足够
足够 means “enough” or “sufficient” in “足够的时间”. It says that the amount of time is sufficient for the intended purpose. It commonly comes before 的 + noun when describing an adequate amount of something.
来
来 introduces the purpose of the time in “时间来适应”. It connects the time provided with the action that the body needs to carry out. A common reuse pattern is time or opportunity + 来 + purpose action.
适应
适应 means “adjust” or “adapt” in “来适应”. It describes becoming accustomed to the new routine. It commonly follows 来 when explaining the purpose for which time is provided.
Grammar Points
即使……，还是……
即使早早上床睡觉，睡眠质量还是不够。
jíshǐ zǎozǎo shàngchuáng shuìjiào, shuìmián zhìliàng háishì bú gòu.Even if you go to bed early, your sleep quality is still insufficient.
“即使” introduces a condition, and “还是” shows that the result remains unchanged despite that condition.
睡前 + 动作
睡前阅读很重要。
shuìqián yuèdú hěn zhòngyào.Reading before bed is important.
“睡前” is placed before an action to express when it happens: before going to bed.
Chinese Vocabulary
还是
adv
háishì
still
即使
conj
jíshǐ
even if
咖啡
noun
kāfēi
coffee
咖啡因
noun
kāfēiyīn
caffeine
看屏幕的时间
phrase
kàn píngmù de shíjiān
screen time
看手机
phrase
kàn shǒujī
check or look at one's phone
上床睡觉
phrase
shàngchuáng shuìjiào
go to bed
睡眠质量
noun
shuìmián zhìliàng
sleep quality
晚饭后
phrase
wǎnfànhòu
after dinner
晚上
noun
wǎnshàng
evening
习惯
noun
xíguàn
habit; routine
早早
adv
zǎozǎo
early
Quiz
Spelling
Tap the letters to spell the word.
sleep quality
Show Answer
睡眠质量go to bed
Show Answer
上床睡觉screen time
Show Answer
看屏幕的时间evening