Name: 更聰明的睡眠｜睡眠科學，如何做得更好，感覺更清爽 (Sleep Smarter | Sleeping Science, How to be Better at it, & Feel More Refreshed)
Uploaded: 2020-10-28T20:05:42.000Z
Duration: 7 min 11 s

情態副詞

In my first video, I showed you how to wake up early and not be miserable.

在我的第一個視頻中，我向你展示瞭如何早起而不痛苦。

Now, let's get into the science of sleep so we can use that time more efficiently and

現在，讓我們來了解一下睡眠的科學原理，這樣我們就可以更有效地利用這些時間，並且。

You have all heard that you should get about eight hours of sleep a night.

你們都聽說過，每晚應該睡8小時左右。

In reality, the amount of sleep that each individual requires varies and it changes

實際上，每個人所需要的睡眠量是不同的，它會發生變化

For most of you, seven to nine hours should be your target.

對於大多數人來說，7到9小時應該是你的目標。

People generally underestimate the amount they need.

人們普遍低估了自己需要的數量。

While there are some people who naturally require only six hours of sleep or even less,

雖然有些人自然只需要6小時甚至更少的睡眠時間。

Doctors are taught in medical school how important sleep is for health, cognitive and physical

醫生們在醫學院被告知睡眠對健康、認知和身體的重要性。

Yet they are some of the worst offenders when it comes to depriving themselves of sleep.

然而，在剝奪自己的睡眠方面，他們是最嚴重的罪犯。

So, rather than being a hypocrite and telling you to get more sleep, I will instead go over

所以，與其說我是個偽君子，叫你多睡一會兒，我還不如告訴你

how to make those hours in bed go further, but for the sake of completeness, let's briefly

如何休息睡眠，才可以走得更遠，但為了完整起見，我們還是簡單地介紹一下

remind ourselves why sleep is so crucial and why sleep deprivation is bad.

提醒自己，為什麼睡眠如此關鍵，為什麼睡眠不足不好。

Long-term sleep deprivation has been linked to some serious health consequences that you

長期的睡眠不足與一些嚴重的健康後果有關，你的

These include hypertension, diabetes, obesity, depression, heart attack and stroke.

這些包括高血壓、糖尿病、肥胖症、抑鬱症、心臟病發作和中風。

Your cognitive function declines as well.

Sleep deprivation has been strongly linked with decreases in attention capacity and working

睡眠不足與注意力和工作能力的下降密切相關。

There are other cognitive functions that show to decline such as reaction time, auditory

還有其他的認知功能也顯示出下降，如反應時間、聽覺、視覺、嗅覺、味覺等。

and visual spatial attention and serial addition and subtraction tasks.

和視覺空間注意和連續加減任務。

Sleep deprivation also increases rigid thinking and makes it more difficult to utilize new

睡眠不足也會增加思維的僵化，更難利用新的

information in complex tasks requiring innovative decision-making.

在複雜的任務中需要創新決策的資訊；

We also know that sleep is crucial for memory consolidation; meaning, making things actually stick.

我們也知道，睡眠對於記憶的鞏固至關重要；也就是說事情真的可以記住。 

Therefore, it's not surprising that sleep deprivation also affects your long-term memory.

是以，睡眠不足也會影響你的長期記憶，這並不奇怪。

In a fascinating study conducted at Stanford, researchers subjected college basketball players

在斯坦福大學進行的一項引人入勝的研究中，研究人員對大學籃球運動員進行了研究

to a five to seven week period of increased sleep.

Participants obtained as much each night as possible attempting to spend 10 hours in bed.

參與者每晚儘可能多地獲得嘗試在床上度過10小時。

And the scientists then measured their physical performance.

而科學家們隨後對他們的身體表現進行了測量。

After this sleep extension period, subjects had faster sprints, improved shooting accuracy

經過這段睡眠延長期後，受試者的衝刺速度加快，射擊精度提高了

and scored better on assessments of physical and mental well-being.

並在身心健康評估方面得分較高。

So now you know the health cognitive and physical ramifications of not getting enough sleep.

所以現在你知道睡眠不足對健康認知和身體的影響了。

But let's face it, you and I both know that you will not be getting those 7 to 9 hours

但面對現實吧，你我都知道 你不會再有7到9個小時的時間了

One of the most important concepts to sleeping better is understanding that quality is more

要想睡得更好，最重要的一個概念就是要明白，品質是多

Meaning, getting six or seven hours of high quality sleep will do more good than getting

意思是說，睡六七個小時的高質量睡眠，比睡六七個小時更有好處。

eight or nine hours of low quality sleep.

Studies have shown that average sleep quality is more important than sleep quantity in terms

研究表明，平均睡眠品質比睡眠數量更重要，在以下方面

of health, balance, satisfaction with life, feelings of tension, depression, anger, fatigue

健康、平衡、對生活的滿意度、緊張、抑鬱、憤怒、疲勞的感覺

You are probably already getting disturbed during your sleep and you don't even realize

你可能已經在睡眠中被打擾了，你甚至沒有意識到。

Studies have shown that nocturnal noise, particularly traffic noise can fragment your sleep even

研究表明，夜間噪音，特別是交通噪音會使你的睡眠變得支離破碎，甚至會影響你的睡眠。

It changes the amount of time spent in different sleep stages, increasing the amount of time

它改變了不同睡眠階段的時間，增加了睡眠時間

in shallow sleep and decreasing the amount of time in deeper slow-wave or REM sleep.

在淺層睡眠中，減少深層慢波或REM睡眠的時間。

This has significant effects on sleep quality and recuperation.

這對睡眠品質和休養有很大影響。

Even though people are unconscious and do not notice these sounds while asleep, they

儘管人們在睡覺時是無意識的，不會注意到這些聲音，但是他們

can differentiate between nights with low and high degrees of noise exposure because

可以區分低度和高度的噪聲暴露的夜晚，因為

他們在安靜的夜晚後感覺更好。

Now, in my own life, I have noticed periods where I felt amazing after 6 or 7 hours and

現在，在我自己的生活中，我已經注意到了一些時期，我在6、7個小時後感覺很神奇，而且。

times where I felt slow and groggy after 8 or more hours.

次，在8個小時或更多的時間裡，我感到緩慢和昏昏欲睡。

Maintaining a routine and regular sleep schedule by going to bed and waking up at the same

保持常規和有規律的睡眠時間，在同一時間睡覺和起床。

Sleeping in generally resulted in poor sleep for two reasons: first, people in my house

睡覺一般會導致睡眠不好，原因有二：一是我家的人

or apartment were up making noise which disturb my sleep even if I didn't wake up or remember

吵鬧的聲音，即使我沒有醒來或不記得，也會打擾我的睡眠。

And second, sunlight crept into my room which disrupts sleep quality.

其次，陽光悄悄進入我的房間，影響了睡眠品質。

A simple solution to these problems would be earplugs and a face mask or blackout curtains.

解決這些問題的簡單辦法就是戴上耳塞和口罩或遮光窗簾。

Sleep occurs in stages, from stages one two three four and REM, standing for rapid eye

睡眠是分階段進行的，從階段一二三四和REM，代表快速眼

When you first fall asleep, you're in early stages of sleep and over time you go deeper,

當你第一次入睡時，你處於睡眠的早期階段，隨著時間的推移，你會進入更深的睡眠。

having cycled through them, spending more and more time in deeper sleep.

循環往復，在深度睡眠中度過了越來越多的時間。

Because of this, power naps should be a maximum of twenty or so minutes.

正因為如此，動力小睡最多只能睡二十來分鐘。

This is long enough to get you into stage 2 sleep which helps boost your memory and

這個時間足夠讓你進入第二階段的睡眠，這有助於提高你的記憶力和。

Longer naps are subject to increase sleep inertia, meaning it sucks waking up.

長時間的午睡會增加睡眠的慣性，也就是說還要起來讓人很痛苦。

If you nap for 30 to 60 minutes, you will enter slow-wave sleep which is good for decision

如果你小睡30到60分鐘，你就會進入慢波睡眠，這對決策有好處

REM sleep occurs at 60 to 90 minutes, but again, you will wake up groggy.

REM睡眠發生在60到90分鐘，但同樣，你會昏昏沉沉地醒來。

Therefore, shorter power naps are your best bet.

是以，較短的動力小睡是你最好的選擇。

Taking naps that are too long won't only leave you feeling groggy but will also decrease

小睡時間過長，不僅會讓你感到昏昏欲睡，還會降低

the sleep that necessary for sleep onset.

That means it will be more difficult for you to fall asleep at night.

Another interesting concept is coffee naps.

另一個有趣的概念是咖啡小憩。

Here's how they work; drink a cup of coffee, then take a nap for 20 minutes.

它們的工作原理是這樣的，喝杯咖啡，然後小睡20分鐘。

By the time you are waking up, the coffee has been absorbed by the small intestine,

當你醒來的時候，咖啡已經被小腸吸收了。

passed into your blood and is carrying out its effects on your brain.

傳遞到你的血液中，並對你的大腦進行影響。

Some studies have even shown that coffee naps demonstrate improved cognitive performance

一些研究甚至表明，咖啡小睡能顯示出認知能力的提高

Now, while coffee naps are a good idea, consuming caffeine before bedtime is not going to do you any favors.

現在，雖然咖啡小睡是個好主意，但睡前攝入咖啡因對你是不會有任何好處的。 

Caffeine shortens phases 3 & 4 of the sleep cycle which are deeper phases of sleep.

咖啡因縮短了睡眠週期的第3、4階段，也就是睡眠的深層階段。

Studies have shown that caffeine even six hours before bedtime has a significant effect

研究表明，即使是在睡前6小時，咖啡因也有明顯的效果。

Now, alcohol; alcohol may help you fall asleep faster but the quality of sleep suffers.

現在，酒精；酒精可能會幫助你更快地入睡，但睡眠品質會受到影響。

It does technically increase slow-wave Delta sleep patterns, which is a good thing.

從技術上講，它確實可以增加慢波三角睡眠模式，這是一件好事。

But it also increases alpha activity which generally occurs when you are resting quietly.

但它也會增加α的活性，而α的活性一般發生在你安靜休息的時候。

Combined, alpha and delta wave activity in the brain translates to poorer sleep.

綜合起來，大腦中的α波和三角波活動會轉化為更差的睡眠。