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  • 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。

  • wake up refreshed.

    醒來時神清氣爽。

  • What's going on guys!

    這是怎麼回事的傢伙!

  • J from MedSchoolInsiders.com.

    J從醫校內參網。

  • So, why is sleep important?

    那麼,為什麼睡眠很重要呢?

  • 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

  • with age.

    隨著年齡的增長。

  • 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。

  • chances are that is not you.

    機會是,不是你。

  • 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。

  • function.

    職能。

  • 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。

  • First, your health suffers.

    首先,你的健康受到影響。

  • 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

  • do not want.

    不想。

  • 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.

    你的認知功能也會下降。

  • 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。

  • memory.

    記憶。

  • 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。

  • Third: physical function.

    第三:身體機能。

  • 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.

    到五到七週的時間增加睡眠。

  • 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

  • every night.

    每晚。

  • So, what can we do about it?

    那麼,我們能做些什麼呢?

  • 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

  • important than quantity.

    比數量重要。

  • 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.

    八九個小時的低質量睡眠。

  • 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

  • and confusion.

    和混亂。

  • 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。

  • it.

    它。

  • 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。

  • if you do not wake up or acknowledge it.

    如果你不醒來或不承認它。

  • 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

  • they feel better after quiet nights.

    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。

  • The secret was again sleep quality.

    祕密又是睡眠品質。

  • 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。

  • time made a huge difference for me.

    時間給我帶來了巨大的變化。

  • 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。

  • it.

    它。

  • 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。

  • Links are in the description below.

    鏈接在下面的描述中。

  • 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

  • movement which is when dreaming occurs.

    運動,也就是做夢的時候。

  • 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。

  • creativity.

    創作;

  • 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

  • making but you will wake up groggy.

    使但你會醒來昏昏欲睡。

  • 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.

    睡眠開始所需的睡眠。

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

    這意味著你晚上會更難入睡。

  • 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

  • compared to naps alone.

    與單純的午睡相比。

  • 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。

  • on sleep disturbance.

    關於睡眠障礙。

  • 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。

  • It also blocks REM sleep which is considered to be the most restorative type of sleep.

    它還阻止了REM睡眠,而REM睡眠被認為是最恢復性的睡眠類型。

  • It also doesn't help that it's a diuretic and you'll be waking up to use the bathroom

    它也沒有幫助,它是一個利尿劑,你會被喚醒上廁所

  • more frequently.

    更加頻繁。

  • What are your thoughts on power naps and specifically coffee naps?

    你對動力小睡,特別是咖啡小睡有什麼看法?

  • Have you tried them?

    你試過嗎?

  • I would love to hear your comments below.

    我很想聽聽你下面的意見。

  • I hope you all found this video useful.

    希望大家覺得這個視頻有用。

  • If you liked the video, make sure you press that like button.

    如果你喜歡這段視頻,一定要按下那個喜歡的按鈕。

  • New videos every week, so hit subscribe if you have not already and I will see you guys

    每週都有新的視頻,如果你還沒有訂閱,請點擊訂閱,我們會再見面的。

  • in that next one.

    在接下來的那個。

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。

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B1 中級 中文 睡眠 小時 認知 時間 不足 階段

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)

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    Summer 發佈於 2020 年 10 月 28 日
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