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  • So far, we've spoken about all of the wonderful benefits that sleep provides, but how much sleep should we actually be getting?

    目前為止,我們已經談到所有睡眠帶來的好處,但是我們到底需要多少睡眠?

  • For the average adult, the current recommendation is somewhere between seven to nine hours of sleep a night.

    對於一般成年人,目前的建議每晚需要大概七至九小時的睡眠時間。

  • And what we've been finding from large-scale epidemiological studies is that, using that reference point of seven to nine hours, once you start to drop below that, your mortality risk actually starts to increase.

    我們發現大規模流行病學研究是使用七至九小時來當作基礎點,一旦低於這個睡眠時間,你的死亡風險會增加。

  • In fact, the Center for Disease Control in the United States, or the CDC, they stipulate a minimum of seven hours of sleep a night for the average adult.

    事實上,美國疾病管制中心 (CDC)指出一般成年人每晚最少要睡七小時。

  • In other words, the shorter your sleep, the shorter your life.

    換句話說,一個人的睡眠越短,壽命也越短。

  • But it turns out that it's not quite a linear relationship as you would expect.

    但事實證明並不是完全像你想像那樣呈現線性成長。

  • It's not as though the more and more that you sleep, the lower and lower your mortality risk is.

    並不是你的睡眠時間越長,你的死亡風險越低。

  • In fact, something strange happens.

    事實上,奇怪的事情發生了。

  • Once you get past nine hours, you actually start to see a rise back up in mortality risk, which seems rather strange and peculiar.

    一旦睡眠時間超過九小時,你會看到死亡風險開始上升,這似乎看起來很奇怪且不合常理。

  • And scientists have actually put forward at least two different explanations.

    科學家其實提供了至少兩種不同的解釋。

  • The first is that, if you look at those studies, it may be that individuals are suffering from significant disease and illness.

    首先,仔細看一下這些研究,你會發現這些人或許有嚴重的疾病和不適。

  • When we become infected, or we have disease, typically, we try to sleep longer, we stay in bed longer.

    當我們被感染,或生病後,通常我們會試著睡久一點,待在床上時間也變長。

  • So in other words, it was the unmeasured disease and sickness in those studies that was triggering a response in those individuals to try and sleep more.

    也就是說,這些研究裡未被考慮的疾病和症狀是讓受試者想要睡更久的主因。

  • That's one explanation.

    這是其中一種解釋。

  • The second possible explanation is poor sleep quality, because we know that sleep quality, independent of sleep quantity, is also associated with mortality risk.

    第二個可能原因是睡眠品質不佳,因為我們知道光是睡眠品質就會影響到死亡風險。

  • And the lower that your quality of sleep is, the higher your risk of death.

    你的睡眠品質越低,死亡風險就越高。

  • People who have poor quality of sleep will typically try to sleep longer.

    那些睡眠品質不佳的人通常會試著睡久一點。

  • They'll try to stay in bed longer to overcome that poor quality of sleep.

    他們會待在床上久一點來解決睡眠品質不佳的問題。

  • It may be poor quality of sleep masquerading as long sleep that is associated with a higher risk of death, rather than the long sleep itself.

    問題是在於睡眠品質低落導致長時間睡眠,因此死亡風險較高,而不單只是長時間睡眠的問題。

  • But if we take a step back and think about society overall, I think modernity is constantly pushing us to, perhaps, work long hours and therefore neglect our sleep.

    但若我們退一步,看看整個社會,我認為現代社會可能一直逼迫我們工作久一點,因此睡眠被忽略了。

  • But if we want to be around long enough to get the benefits and the fruits of all of that hard labor, we may want to think about starting to prioritize our sleep some more.

    如果我們想活久一點來享受辛勤工作之後的好處和獎賞,我們或許要考慮將睡眠的長短放在首要目標。

So far, we've spoken about all of the wonderful benefits that sleep provides, but how much sleep should we actually be getting?

目前為止,我們已經談到所有睡眠帶來的好處,但是我們到底需要多少睡眠?

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A2 初級 中文 美國腔 TED 睡眠 品質 風險 死亡 不佳

How much sleep do you really need? | Sleeping with Science, a TED series

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    Mahiro Kitauchi 發佈於 2020 年 09 月 14 日
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