"Many adults need five hours of sleep or less."

"許多成年人需要5小時或更少的睡眠時間。"

Now, this is a myth.

現在，這是一個神話。

"Loud snoring is annoying but mostly harmless."

"響亮的鼾聲很煩人，但大多無害。"

David Rapoport: Loud snoring is actually a sign

大衛-拉波波特。響亮的鼾聲實際上是一個標誌

that there is a blockage in your throat.

你的喉嚨有堵塞。

Robbins: "Your brain and body

羅賓斯："你的大腦和身體

will adapt to less sleep."

會適應少睡。"

This is a myth.

這是一個神話。

I'm Dr. Rebecca Robbins.

我是Rebecca Robbins博士。

I'm a postdoctoral research fellow

我是一名博士後研究員

at the Brigham and Women's Hospital

在布里格姆婦女醫院

and Harvard Medical School.

和哈佛醫學院。

Rapoport: And I'm Dr. David Rapoport.

拉波波特。我是大衛-拉波波特博士。

I'm a professor of medicine

我是醫學教授

at the Icahn School of Medicine at Mount Sinai,

在西奈山的伊坎醫學院。

and I run the research program in sleep.

我負責睡眠方面的研究項目

Robbins: And we're here today to debunk

羅賓斯而我們今天在這裡揭穿

some of the most common myths about our sleep.

關於我們睡眠的一些最常見的神話。

"Watching TV in bed is a

"在床上看電視是一種

good way to relax before sleep."

睡前放鬆的好方法。"

Now, this is not something

現在，這不是什麼

that we would necessarily recommend.

我們一定會推薦的。

If you turn the television on and if it's close to you,

如果你打開電視，如果它離你很近。

that's a source of bright-blue light.

那是一個亮藍色的光源。

So, bright light is one of the strongest cues

所以，亮光是最強烈的提示之一

to our circadian rhythm.

我們的晝夜節律。

It kick-starts our body and our brain

它啟動了我們的身體和大腦

to become awake and alert in the morning.

以便在早晨變得清醒和警覺。

It's called a zeitgeber,

這就是所謂的zeitgeber。

the strongest input to that circadian,

該晝夜的最強輸入。

the awake phase of our rhythm.

我們節奏的清醒階段。

Rapoport: "Drinking booze before bed

拉波波特。"睡前飲酒

will improve your sleep."

會改善你的睡眠。"

So, this is a very commonly used tactic

所以，這是一個很常用的手段。

for people who have trouble sleeping,

對於有睡眠障礙的人來說。

and they have a drink.

他們有一個飲料。

It's a drug.

這是一種藥物。

It's very much like a sleeping pill.

這很像安眠藥。

And it is true that it will help you get to sleep,

而且它確實能幫助你入睡。

as long as you don't drink too much.

只要你不喝太多。

One or two drinks, perhaps.

一兩杯，也許。

What you do, however, is it disrupts the normal sleep.

然而，你的做法是，它擾亂了正常的睡眠。

It suppresses REM sleep,

它抑制了REM睡眠。

which is a normal part of your sleep

這是你睡眠的正常部分

that comes on a little while after you go to sleep,

睡覺後一會兒就會出現。

typically 30 to 60 minutes later.

一般30到60分鐘後。

And then, when it comes

然後，當它來到

that the alcohol has gotten out of your system,

酒精已經從你的身體裡出來了。

then the REM comes back perhaps at the wrong time,

然後，REM也許在錯誤的時間回來了。

perhaps too strong, and it disrupts things.

也許太強了，它擾亂了事情的發展。

And so basically it is not generally recommended

所以基本上一般不建議

that alcohol be used as a sleeping pill.

將酒精作為安眠藥；

"Lying in bed with your eyes closed

"閉著眼睛躺在床上

is almost as good as sleeping."

是幾乎和睡覺一樣好。"

I think that one's pretty definitely not correct.

我覺得這個很肯定不對。

Sleep is a very specific process

睡眠是一個非常特殊的過程

that your body goes through.

你的身體所經歷的。

The most common myth, if you will,

最常見的神話，如果你願意。

that we got rid of in the scientific field 50 years ago

五十年前就被我們淘汰了的東西

is that sleep was like, you know, taking your car

是，睡眠就像，你知道，把你的車。

and putting it in the garage and turning off the key

並把它放在車庫裡，並關閉鑰匙。

and leaving it there,

並把它留在那裡。

and then you come back the next morning

然後你第二天早上回來

and it just is parked.

而它只是停在那裡。

Sleep is not like that at all.

睡眠根本不是這樣的。

Sleep is a very active process.

睡眠是一個非常活躍的過程。

When you go to sleep, you enter one stage.

當你睡覺的時候，你就進入了一個階段。

A little while later, you enter another stage.

一會兒，你又進入另一個階段。

It gets progressively deeper.

逐漸深入。

You then have the REM sleep,

你就會有REM睡眠。

and then you wake up momentarily,

然後你就會瞬間清醒過來。

and that whole cycle takes an hour

而整個週期需要一個小時

to an hour and a half, and then it starts again,

到一個半小時，然後又開始。

and it happens three to five times in a night.

而且一晚上發生三到五次。

And if you disrupt any of that,

如果你擾亂了其中的任何一個環節。

something happens, and the next morning you feel it.

有些事情發生了，第二天早上你就會感覺到。

You don't feel rested.

你感覺不到休息。

Now, we don't understand how that actually happens

現在，我們不明白這到底是怎麼發生的。

or why that happens, but we do know it does happen.

或為什麼會發生，但我們知道它確實發生了。

So when you're lying in bed, none of that is happening.

所以當你躺在床上的時候，這些都不會發生。

If your eyes are closed and you're not asleep,

如果你閉著眼睛不睡覺。

it just doesn't count.

它只是不計。

Robbins: Next.

羅賓斯下一個

Rapoport: "If you can't sleep, you should stay in bed

拉波波特。"如果你睡不著，你就應該呆在床上

and try to fall back asleep."

並試圖重新入睡。"

If you don't fall asleep,

如果你沒有睡著。

we generally recommend that you not stretch it out

我們一般建議你不要把它拉長

and stress yourself out by just trying.

並給自己施加壓力，只是嘗試。

And there's probably nothing

而且可能沒有什麼

that can prevent sleep

可以防止睡眠的

as well as, "I've gotta go to sleep."

以及，"我得去睡覺。"

[Robbins laughs] "I've gotta go to sleep."

"我得去睡覺了"

"I've gotta go to sleep." Robbins: "I need to!"

"我得去睡覺了。"羅賓斯："我需要！"

Rapoport: You can feel your pulse

拉波波特。你能感覺到你的脈搏

and your blood pressure going up.

和你的血壓上升。

So what we try and do when

所以，當我們嘗試和做

we work with somebody

我們的合作對象

who has this problem with insomnia

誰有這個問題與失眠

is exactly the opposite of that.

正好與此相反。

We try and tell them, relax, don't worry about it.

我們試著告訴他們，放鬆，不要擔心。

Stay in bed for a little while and see what happens.

在床上呆一會兒，看看會發生什麼。

But don't try to go to sleep, just relax.

但不要試圖去睡覺，只要放鬆。

And if you can't relax and if you don't go to sleep,

如果你不能放鬆，如果你不去睡覺。

it's probably better to get up

不如起身

so that you don't associate the bed

以免你聯想到床

with a stressful situation.

與緊張的局面。

Robbins: All right. "Many adults need

羅賓斯。羅賓斯： 好的"許多成年人需要

five hours of sleep or less."

五小時或更少的睡眠時間。"

Now, this is a myth.

現在，這是一個神話。

We have scores of epidemiological data

我們有幾十份流行病學數據。

and data from the sleep lab to show

和睡眠實驗室的數據來顯示

that five hours is not enough

五小時不夠

for the vast majority of adults.

對於絕大多數成年人來說，。

There may be some individuals

可能有一些人

that maybe do OK on six hours,

也許六小時就能搞定。

but much less than that really is a myth.

但比這少得多的真的是一個神話。

Now, you might hear people brag about this,

現在，你可能會聽到人們吹噓這個。

saying, "Oh I get five, I'm just fine."

說，"哦，我得到五個，我就好了。"

But by and large, we do see those people

但大體上，我們確實看到這些人。

likely making up for lost sleep on the weekends

週末補覺吧

or in power naps, for instance.

或在動力小睡中，例如。

So, for the vast majority of us,

所以，對於我們絕大多數人來說。

the recommendation really is seven to eight hours.

建議真的是七到八個小時。

Rapoport: This is a real problem

拉波波特。這是一個真正的問題

that the sleep field has been trying to address,

睡眠領域一直試圖解決的問題。

and that is that not sleeping has been perceived

那就是，不睡覺已經被認為是

as a macho thing.

作為一個大男子主義的東西。

It proves how great you are,

這證明了你有多偉大。

it proves how manly you are in some cases.

這證明了你在某些情況下是多麼的有男子氣概。

Sleeping is actually good,

睡覺其實是好事。

and you should sort of be proud of the fact

你應該有點自豪的事實，

that you sleep to your need.

你睡覺的時候，你需要。

Robbins: "Your brain and body will adapt to less sleep."

羅賓斯："你的大腦和身體會適應較少的睡眠。"

Rapoport: That sounds like yours.

拉波波特。這聽起來像你的。

Robbins: No.

羅賓斯羅賓斯：

This is a myth.

這是一個神話。

We see that, just like good nutrition

我們看到，就像良好的營養

or a great, healthy diet is so important,

或一個偉大的，健康的飲食是如此重要。

we similarly have a diet that we need

我們同樣有需要的飲食

our brains and our bodies to be at their best.

我們的大腦和身體都處於最佳狀態。

Rapoport: There are actual, formal studies

拉波波特。有實際的，正式的研究

that have tested

經測試

how people perform with lack of sleep

睡眠不足時的表現

and how they think they are performing.

以及他們認為自己的表現如何。

And it turns out that we basically are really lousy

而事實證明，我們基本上是真的很糟糕。

at saying how sleepy we are.

在說我們有多困。

So you know you feel bad

所以你知道你感覺很不好

when you haven't had enough sleep,

當你沒有足夠的睡眠。

but you have no idea how bad you are,

但你不知道你有多壞。

and your performance keeps deteriorating

而你的表現卻每況愈下

the more you don't sleep

越是不睡覺

or restrict your sleep over multiple days,

或限制你多天的睡眠。

and you think, "Oh, I've settled in.

你會想，"哦，我已經安頓好了"。

I have a little headache, and it doesn't really bother me.

我有點頭疼，也不怎麼在意。

I'm doing just great."

我做得很好。"

And what is actually happening is

而實際發生的情況是

you're performing less and less well

你的表現越來越差

on the various things that we can test,

在我們可以測試的各種事物上。

including driving simulators.

包括駕駛模擬器。

You're falling asleep for three or four seconds

你睡了三四秒就睡著了。

continuously, without knowing it.

不斷地，在不知不覺中。

Robbins: All right. "It doesn't matter

羅賓斯。羅賓斯： 好的。"這並不重要

what time of day you sleep."

你每天什麼時候睡覺。"

Rapoport: If you look at our biology,

拉波波特。如果你看看我們的生物學，

we have, inside our brain, a clock.

我們有，在我們的大腦，一個時鐘。

That clock is set to say,

那座鐘被設定為說。

"This is a good time to sleep."

"現在是睡覺的好時機。"

And then at another time it says,

然後在另一個時間，它說。

"This is a good time to be out."

"這是個很好的出場時間。"

Sleep is timed.

睡眠是定時的。

It doesn't just happen.

它不只是發生。

And even if you don't sleep for the whole night,

而且就算你整晚不睡覺。

you'll be more and more sleepy all night long.

你會整夜越發的睏倦。

But in the morning, you'll get a second wind,

但到了早上，你會得到第二次風。

and that's because the clock says, "Up, time to be up."

那是因為時鐘說："起床了，該起床了。"

It doesn't matter that you didn't sleep,

你沒睡不要緊。

it's time to be up.

該起床了

As Rebecca said, we've gained an incredible ability

正如瑞貝卡所說，我們已經獲得了一種不可思議的能力。

to not abide by that rhythm.

不遵守這種節奏。

And the problem is that people think

而問題是，人們認為

that they can get away with things

逍遙法外

that our biology just won't let us do.

我們的生理機能不允許我們這樣做。

Nurses have been most studied for this,

護士對此研究得最多。

and firefighters and emergency workers

以及消防人員和應急人員

and people who live on ships.

和住在船上的人。

They all pay a price, epidemiologically.

他們都要付出代價，流行病學。

We've shown higher heart disease,

我們已經顯示出較高的心臟疾病。

more tendency to gain weight,

更傾向於增加體重。

and a variety of malfunctions and difficulties

以及各種故障和困難。

as time goes on.

隨著時間的推移。

You can do it, but it's gonna cost you.

你可以做，但要花錢的。

Robbins: "Exercising within four hours of bedtime

羅賓斯："睡前四小時內運動。

will disturb your sleep."

會打擾你的睡眠。"

Rapoport: What we give as advice is that

拉波波特。我們給出的建議是

about an hour before sleep,

睡覺前一小時左右。

you wanna try and avoid active kind of things,

你要儘量避免積極的事情。

and exercise certainly is one of them.

而運動當然是其中之一。

On the other hand, there are people who exercise

另一方面，也有一些人在行使

close to sleep and do very well.

接近睡眠，做得很好。

So I don't think we should say, you know,

所以我覺得我們不應該說，你知道的。

if you're somebody who

如果你是一個人誰

exercises regularly in the evening

晚間定時練習

and you sleep beautifully

而你卻睡得很香

and you feel rested the next morning,

而你在第二天早上就會感到休息。

that you should give up exercise,

你應該放棄運動。

'cause I think that would be a bad bit of advice.

因為我認為這將是一個糟糕的建議。

You'll gain weight,

你會變胖的。

you'll lose the toning that you've gotten,

你會失去你所得到的調理。

so on and so forth.

諸如此類。

On the other hand, if you haven't been doing it,

另一方面，如果你一直沒有做。

I probably wouldn't start exercising at night.

我可能不會在晚上開始運動。

And if you're having trouble with sleep,

如果你有睡眠問題。

that's one of the first things we look at,

那是我們首先要看的東西之一。

after drugs like caffeine, to try and get rid of.

咖啡因等藥物後，試圖擺脫。

Robbins: All right. "Remembering your dreams

羅賓斯。羅賓斯： 好的。"記住你的夢想

is a sign of a good night's sleep."

是睡得好的標誌。"

Rapoport: I think that there is a huge variation

拉波波特。我認為有一個巨大的變化

in how much people remember their dreams.

在人們對自己的夢想有多少記憶。

Some of it has to do with when you wake up.

有些是和你醒來的時間有關。

If you wake up during REM sleep,

如果你在REM睡眠中醒來。

you almost always will remember a dream.

你幾乎總是會記得一個夢。

Some of us don't remember anything

我們有些人什麼都不記得了

at all about our dreams,

在所有關於我們的夢想。

and it doesn't seem to harm them.

而且似乎也不會傷害到他們。

But it's not a true thing

但這不是一件真實的事情

that just because you don't remember your dreams,

就因為你不記得你的夢了，

that you're not having good sleep.

你沒有睡好覺。

What tells you you're having good sleep

什麼告訴你你有好的睡眠

is how you feel the next day.

是你第二天的感覺。

Robbins: Now, if you're waking up with nightmares,

羅賓斯現在，如果你醒了 與噩夢，

that could be a simple sign

不外乎是一個信號

that maybe your bedroom is too hot

也許你的臥室太熱了

and you need to turn down the temperature.

而你需要把溫度調低。

'Cause a hot bedroom environment unfortunately

"因為熱的臥室環境很不幸

can create fragmented sleep

會造成零碎的睡眠

and cause you to wake up often from nightmares.

並導致你經常被噩夢驚醒。

Now, "Eating cheese (or other food) before bed

現在，"睡前吃奶酪（或其他食物）"。

causes nightmares."

導致噩夢。"

Rapoport: I don't think I'm aware of any particular food

拉波波特。我不認為我意識到 任何特殊的食物。

that will do that to everybody,

那會對每個人都有影響。

but it's very clear that being uncomfortable

但很明顯，不舒服的時候

will precipitate both bad sleep and waking up

會導致睡不好，醒不過來

and maybe even nightmares.

甚至可能是噩夢。

So, imagine somebody with irritable bowel syndrome

所以，想象一下，有人患有腸易激綜合徵

who knows that whenever they eat, whatever,

誰知道他們什麼時候吃飯，什麼。

gluten or some specific food, spicy foods,

麩質或某些特定食物、辛辣食物。