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  • Tired?


  • We all know the feeling.


  • Irritable, groggy, and exceptionally lazy.


  • Chances are, you didn't sleep enough last night.


  • Or the past few nights.


  • But what exactly is enough sleep?


  • And, more importantly, can you ever catch up on it?


  • While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively.


  • After all, we spend 24 years of our lifetime sleeping.

    我們整個人生中共有 24 年的時間都在睡覺。

  • It had better be important.


  • Researchers have tested how much is required each night by assigning groups of people to four, six, and eight hours of sleep over extended periods of time.

    研究人員測試過每晚到底要睡多久才是足夠的,他們將測試者分成長期每晚睡眠 4、6、8 小時。

  • After 14 days, those with eight hours of sleep exhibited few attention lapses or cognitive issues.

    14 天後,那些睡 8 小時的測試者們的結果顯示比較不會晃神,或認知不良問題。

  • However, those with six or four hours of sleep showed a steady decline.

    然而,那些睡 6 或 4 小時的組別呈現持續下降的趨勢。

  • In fact, after only two weeks, the six hour group showed a similar reaction time to a person with the blood alcohol concentration of 0.1 percent, which is considered legally drunk.

    事實上,只相隔兩週,睡 6 小時的組別和血中酒精濃度約 0.1% 的人的反應相似,被認定為所謂的「喝醉」。

  • The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests.

    而睡 4 小時的測試者的痛苦則更加劇,偶爾還會在認知測驗時打瞌睡。

  • In both groups, brain function decreased day-by-day almost linearly, with no sign of leveling off.


  • Scientists have dubbed this cumulative effect as sleep debt.


  • So can we recover from it?


  • After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep.


  • However, with long term sleep deprivation, on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep.


  • On the time scale of months to years, it's unknown whether brain function could be fully repaired or if it causes permanent damage.


  • Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time.


  • So how long should you sleep?


  • Most studies tend to show that 7-8 hours of sleep is the average ideal for humans.

    大部份的研究傾向於 7 至 8 小時為人類理想平均睡眠時間。

  • Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes.

    除了認知問題外,一個人若持續一晚睡眠少於 7 小時會增加患上心臟病、肥胖症,或糖尿病等風險。

  • Not to mention, a 12 percent higher risk of death.

    更不必說會增加 12% 的死亡風險。

  • On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity, and diabetes, and a 30 percent increased risk of mortality.

    從反面角度來看,研究指出睡眠超過 8 小時,並不會損害大腦運作,但它會增加心臟病、肥胖、糖尿病的風險,還有帶來多 30% 的死亡風險。

  • So too much sleep may also be a bad thing.


  • But variation most certainly exists, and our genetics play a large role.


  • In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene.


  • When scientists genetically engineered mice to express this gene they were able to stay awake for an extra 1.2 hours than normal mice.

    科學家在小白鼠身上加入這種基因,牠們竟能比一般老鼠多清醒 1.2 小時。

  • It turns out these short sleepers have more biologically intense sleep sessions than the average person.


  • Ultimately, while it's important to know the ideal average of 7 to 8 hours exist, let your body and brain help you figure out its own needs.

    最終,雖然我們知道理想的平均睡眠時間為 7 至 8 小時,但讓身體與大腦幫助我們了解自己的睡眠需求吧!

  • After all, no one shoe size fits all.


  • If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAP Thought.

    如果想知道如何每晚擁有更好的睡眠品質,以克服因睡不飽而引起的麻煩,我們在 ASAP Thought 上提供幾個訣竅和研究。

  • You can find a link in the description below to that video.


  • Thanks to for giving you a free audio book of your choice at

    感謝 提供一本你自己選擇的免費有聲書,可至 參考。

  • Audible is the leading provider of audio books, with over 150,000 downloadable titles across all types of literature.

    Audible 是有聲書的先驅提供者,它提供超過 150,000 個可下載的主題,並橫跨所有類型的文獻。

  • We recommend the A Song of Ice and Fire series, which the Game of Thrones TV show is based off of.


  • It's kept us up through the nights and caused a lot of lost sleep.


  • You can download this audio book, or another of your choice, for free at

    你可以下載這本有聲書,或上網至 擇你所愛。

  • And with a subscription, you get one free book a month, so you can read the whole series.


  • Special thanks to Audible for making these videos possible.

    特此敬謝 Audible 製作這些影片。

  • And subscribe for more weekly science videos!




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