中級 514162 分類 收藏
開始影片後,點擊或框選字幕可以立即查詢單字
字庫載入中…
回報字幕錯誤
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. 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.
After 14 days, those with eight hours of sleep exhibited
few attention lapses or cognitive issues.
However, those with six or four hours of sleep showed a steady decline.
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%,
which is considered legally drunk.
The four hour sleepers suffered even more,
occasionally falling asleep during their cognitive test.
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.
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.
Not to mention, a 12% higher risk of death.
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% increased risk of mortality.
So too much sleep may also be a bad thing.
But variation most certainly exist, 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.
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 7-8 hours exist,
let your body and brain help you figure out its own needs.
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 ASAPThought.
You can find a link in the description below to that video.
Thanks to audible.com for giving you a free audio book of your choice at audible.com/asap.
Audible is the leading provider of audio books,
with over 150,000 downloadable titles across all types of literature.
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 audible.com/asap.
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.
And subscribe for more weekly science videos!
    您必須登入才有此功能
提示:點選文章或是影片下面的字幕單字,可以直接快速翻譯喔!

載入中…

載入中…

到底要睡多久才是足夠的呢?How Much Sleep Do You Actually Need?

514162 分類 收藏
Anni 發佈於 2014 年 8 月 30 日   Demi Dai 翻譯   Ariel Lee 審核

影片學習單字重點

loading

影片討論

載入中…
  1. 1. 單字查詢佳句收藏

    選取單字或佳句,可即時查詢字典及收藏!

  2. 2. 單句重複播放

    可重複聽取一句單句,加強聽力!

  3. 3. 使用快速鍵

    使用影片快速鍵,讓學習更有效率!

  4. 4. 關閉語言字幕

    進階版練習可關閉字幕純聽英文哦!

  5. 5. 內嵌播放器

    可以將英文字幕學習播放器內嵌到部落格等地方喔

  6. 6. 展開播放器

    可隱藏右方全文及字典欄位,觀看影片更舒適!

  1. 英文聽力測驗

    挑戰字幕英文聽力測驗!

  1. 點擊展開筆記本讓你看的更舒服

  1. UrbanDictionary 俚語字典整合查詢。一般字典查詢不到你滿意的解譯,不妨使用「俚語字典」,或許會讓你有滿意的答案喔