Hitting the snooze bar

打盹兒吧

is one of the worst things you can do.

是你能做的最糟糕的事情之一。

"Sleeping positions don't matter."

"睡姿並不重要。"

Now, wrong.

現在，錯了。

Sleeping positions absolutely do matter.

睡眠姿勢絕對重要。

"If you snore, you have sleep apnea."

"如果你打鼾，你就有睡眠呼吸暫停。"

This one is critically important to all sleep physicians.

這一點對所有的睡眠醫生都是至關重要的。

Hi, my name is Girardin Jean-Louis.

你好，我的名字是吉拉爾丁-讓-路易斯。

I'm a professor of psychiatry and behavioral sciences,

我是一名精神病學和行為科學的教授。

and my work focuses primarily on circadian and sleep health.

我的工作主要集中在晝夜節律和睡眠健康方面。

And I'm Rebecca Robbins.

而我是麗貝卡-羅賓斯。

I'm an instructor in medicine at Harvard Medical School

我是哈佛大學醫學院的一名醫學講師

and associate scientist at the Brigham and Women's Hospital.

和布里格姆婦女醫院的副科學家。

In my research, I design behavioral interventions

在我的研究中，我設計了行為干預措施

to give individuals the tools

為個人提供工具

to improve their sleep and their health.

以改善他們的睡眠和健康。

And today, we're making an effort

而今天，我們正在做出努力

to debunk some common myths about sleep.

來揭穿一些關於睡眠的常見神話。

"It's better to be a morning person than a night owl."

"做一個早晨的人比做一個夜貓子要好。"

So, one isn't better than the other.

所以，一個不比一個好。

We do have in our society both night owls and larks.

我們的社會中確實有夜貓子和雲雀。

There's no question about that.

這一點是毫無疑問的。

Both of them do very well

他們倆都做得很好

in terms of their own personal livelihood.

在他們自己的個人生計方面。

The difference is that, for personal happiness,

不同的是，為了個人幸福。

to be a morning person,

成為一個早晨的人。

because of the way society is structured,

因為社會的結構方式。

they tend to do much better.

他們往往能做得更好。

Robbins: We have sayings like

羅賓斯。我們有這樣的說法

"the early bird gets the worm,"

"早起的鳥兒有蟲吃"。

and unfortunately that's to the detriment, often,

而不幸的是，這往往是不利的。

of evening people.

傍晚時分的人。

They really live in a morning person's world

他們真的生活在一個晨練者的世界裡

and often are forced to work on a morning person's schedule.

並經常被迫按照晨練者的時間表工作。

So, what we hope to see happen

是以，我們希望看到的情況是

is that people become aware of the kind of person they are.

是人們開始意識到他們是什麼樣的人。

If you happen to be a morning person,

如果你碰巧是個早起的人。

do know that your performance

你知道，你的表現

is going to be much better in the morning.

明天早上會好很多。

If you're an evening person,

如果你是一個晚上的人。

your performance is going to be much better

你的表現會好得多

during the evening hours.

在晚上的時候。

"Sleeping positions don't matter."

"睡姿並不重要。"

Now, wrong. Sleeping positions absolutely do matter.

現在，錯了。睡覺的姿勢絕對是重要的。

We all, believe it or not,

我們都是，不管你信不信。

spend most of our time in one of three positions.

我們的大部分時間都是在三個位置之一度過的。

Most people are side sleepers.

大多數人都是側臥的。

The next most common is your back,

接下來最常見的是你的背部。

and the least common is sleeping on your stomach.

而最不常見的是趴著睡。

The key thing when it comes to sleeping positions

談到睡姿時，最關鍵的是

is to make sure that your spinal column is aligned

是要確保你的脊柱是對齊的

and you are supported

並支持你

over the course of your sleep at night

在你晚上睡覺的過程中

in your preferred position.

在你喜歡的位置。

I would only add that if you happen to be somebody

我只想補充一點，如果你碰巧是某人

who has positional sleep apnea,

患有位置性睡眠窒息症的人。

the position at which you sleep does matter,

睡覺的姿勢確實很重要。

because if you are sleeping in a supine position,

因為如果你是以仰臥的姿勢睡覺。

it's more difficult for you to breathe,

你的呼吸會更困難。

therefore you snore a little louder,

是以，你打鼾的聲音大了點。

and your bed partner may not really appreciate that.

而你的床伴可能不會真正欣賞這一點。

Now, pregnancy is a time

現在，懷孕是一個時間

where your sleeping positions also really matter.

其中你的睡姿也非常重要。

During pregnancy, you want to make sure

在懷孕期間，你要確保

you're comfortable and ideally on your side,

你很舒服，最好是在你身邊。

so that the belly isn't compressing down on top of you

這樣肚子就不會壓在你身上了。

and that the baby's protected.

而且嬰兒得到了保護。

But the key thing for pregnant people

但對於孕婦來說，最關鍵的是

is you want to be comfortable.

是你想要的舒適。

In whatever position you take,

無論你採取什麼立場。

make sure that you are supported with lots of cozy pillows.

確保你有很多舒適的枕頭支撐。

"The cure for jet lag is not sleeping all night."

"治療時差的方法是不要整晚睡覺"。

Robbins: One of the common things that we hear

羅賓斯。我們經常聽到的一件事是

people say is often,

人們常說的是。

"I'll just stay up all night, and I'll cure jet lag."

"我就整晚不睡覺，就能治好時差。"

And, of course, that's not a cure for jet lag.

當然，這也不是治療時差的方法。

You're just sleep-depriving yourself so significantly

你只是如此明顯地剝奪了自己的睡眠時間

that of course you will fall asleep

當然，你會睡著的

at any time the next day.

在第二天的任何時候。

There really is no cure for jet lag,

時差真的是無藥可治。

but you can cope with some of the consequences

但你可以應付一些後果

by making sure to walk outside in your new time zone

確保在你的新時區在外面散步

as much as possible, get natural light exposure.

儘可能地獲得自然光照射。

Jean-Louis: If you're traveling east,

讓-路易斯：如果你向東行駛。

do not wait until you get there

莫等閒，白了少年頭

and try to sleep-deprive yourself.

並嘗試剝奪自己的睡眠。

You can start to prepare ahead of time.

你可以提前開始準備。

So if you're going to be going to Paris,

是以，如果你要去巴黎。

you know it's about five hours away.

你知道它大約有五個小時的路程。

So what do you do?

那麼你是怎麼做的？

You begin to shift your schedule progressively,

你開始逐步轉移你的時間表。

maybe four or five days before,

也許是四或五天前。

so that by the time you get to Paris,

是以，當你到達巴黎的時候。

you are already in the Paris time zone.

你已經在巴黎時區了。

And try to avoid alcohol.

並儘量避免飲酒。

Sometimes that can interfere

有時，這可能會影響到

with your ability to get healthy sleep.

與你獲得健康睡眠的能力。

Jean-Louis: Avoid any type of stimulant.

讓-路易。避免使用任何類型的刺激物。

Give yourself a few days. You will adjust naturally.

給自己幾天時間。你會自然地適應。

"Hitting snooze will give you extra meaningful rest."

"打瞌睡會讓你得到額外的有意義的休息。"

This is actually a myth.

這實際上是一個神話。

Hitting the snooze bar

打盹兒吧

is one of the worst things you can do,

是你能做的最糟糕的事情之一。

because what you're doing is you're robbing yourself

因為你正在做的是你在搶劫你自己

of some of the best sleep.

的一些最好的睡眠。

In the second half of the night

在下半夜的時候

is when we have most of our rapid-eye-movement sleep,

是我們擁有大部分快速眼動睡眠的時候。

and that's where we get a lot of the benefits

而這正是我們獲得很多好處的地方

cognitively of our sleep.

對我們的睡眠進行認知。

So if you're hitting your snooze bar

是以，如果你在打瞌睡的話

one or two or three or, worse, more times,

一個或兩個或三個，甚至更多的次數。

you're interrupting some of that really valuable sleep

你打斷了一些真正有價值的睡眠。

when it comes to the standpoint of our cognition.

當涉及到我們認知的立場時。

Sleep fragmentation is really not good,

睡眠碎片化真的不是好事。

because it leads to all kinds of psychological problem

因為它導致了各種心理問題

as well as physical problem.

以及身體問題。

If you are sleep-fragmented, then you are more likely

如果你是睡眠不足，那麼你就更有可能

to have cardio-metabolic dysfunctions,

有心肺代謝功能障礙。

and your mood is not as positive as it should be.

而且你的情緒也不像它應該的那樣積極。

Robbins: Instead of hitting the snooze bar,

羅賓斯：而不是打瞌睡吧。

the best thing is to sleep as late as you possibly can.

最好的事情是儘可能晚地睡覺。

If you have to go to the office at 8 o'clock

如果你必須在8點鐘去辦公室

and it takes you an hour to get ready,

而你需要一個小時來準備。

set your alarm clock for 7 o'clock

把你的鬧鐘定在7點鐘

and commit to not snoozing.

並承諾不打瞌睡。

Get up at 7 o'clock and go about your day.

7點鐘起床，開始你的一天。

So if you find yourself having to hit the snooze button,

是以，如果你發現自己不得不按下打盹按鈕。

it tells you you really need to have

它告訴你，你真的需要有

a much longer period of sleep.

一個更長的睡眠時間。

So you may have to think about your lifestyle

所以你可能要考慮一下你的生活方式

and see how can you incorporate more sleep

並看看如何能夠納入更多的睡眠

in your daily routine.

在你的日常工作中。

"Napping makes up for lack of sleep at night."

"午睡彌補了晚上的睡眠不足。"

Napping is an interesting concept in our field.

在我們的領域裡，打盹是一個有趣的概念。

It does have its merit. It also has some of its drawbacks.

它確實有其優點。它也有一些弊端。

Robbins: The ideal duration for a nap

羅賓斯。小睡的理想時間

is actually about 20 minutes, so it's quite short.

實際上是20分鐘左右，所以它相當短。

So make sure to set an alarm, so you don't sleep too long,

所以一定要設定一個鬧鐘，這樣你就不會睡得太長。

which will cause you to wake up groggy

這將導致你醒來時昏昏欲睡

and might affect your sleep that night.

並可能影響你那晚的睡眠。

Jean-Louis: If you've already had your seven hours,

讓-路易斯：如果你已經有了你的七個小時。

which is your core sleep needs,

這是你的核心睡眠需求。

there's no point trying to do more.

試圖做更多的事情是沒有意義的。

In fact, if you're trying to do more,

事實上，如果你想做更多。

you could develop insomnia because of that.

你可能是以而出現失眠。

"Taking melatonin will make you fall asleep immediately."

"服用褪黑激素會使你立即入睡。"

It's not going to be something

這不會是什麼

that knocks you out right away.

這讓你馬上就被擊倒了。

Melatonin, we call it a neurotransmitter.

褪黑激素，我們稱它為神經遞質。

It's secreted in the brain.

它是在大腦中分泌的。

It's associated with the transition to darkness

它與向黑暗的過渡有關

in our environment.

在我們的環境中。

And ideally, melatonin is a naturally occurring process,

而理想情況下，褪黑激素是一個自然發生的過程。

but melatonin can also be taken exogenously

但褪黑激素也可以通過外源方式服用

or as a supplement.

或作為一種補充。

Jean-Louis: If you're taking short-acting

Jean-Louis: 如果你正在服用短效的

melatonin substances,

褪黑激素物質。

it's highly recommended you do that

強烈建議你這樣做

about two to four hours before bedtime,

大約在睡前兩到四小時。

certainly not right before you go to bed.

當然不是在你睡覺前。

It takes a while before it becomes effective.

這需要一段時間才能生效。

Most of the melatonin that's available over the counter

大多數非處方藥的褪黑激素都可以買到

isn't highly regulated,

並非高度管制。

so unfortunately we don't know its purity.

所以不幸的是，我們不知道它的純度。

The other key thing is many people take far too much.

另一個關鍵問題是許多人吃得太多了。

So often you go to the drugstore

所以你經常去藥店

and you see 10 milligrams, 20 milligrams of melatonin.

而你看到的是10毫克，20毫克的褪黑激素。

That's far, far too much.

那是遠遠的，太多。

Much smaller doses are important.

小得多的劑量是很重要的。

You will want to talk to your physician

你要和你的醫生談談

to make sure that you pick the right type of melatonin

以確保你選擇正確的褪黑激素類型。

for the problem that you're having.

為你所遇到的問題。

"If you pull an all-nighter, sleep as soon as possible."

"如果你通宵達旦，儘快睡覺。"

Now, hopefully you're not pulling all-nighters,

現在，希望你不是在通宵達旦地工作。

because, again, sleep is so important

因為，同樣，睡眠是如此重要

night in and night out.

夜以繼日，夜以繼日。

But if you did get a night

但如果你真的得到一個晚上

of either very insufficient sleep

睡眠非常不足的人

or maybe no sleep at all, this is a myth, in some ways,

或者也許根本不睡覺，從某些方面來說，這是個神話。

because we don't want to just binge-sleep

因為我們不希望只是狂睡。

as soon as you're absolutely able to.

只要你絕對能做到。

What you want to do is actually get back

你想做的是真正地找回

to your normal routine as fast as possible.

儘可能快地恢復正常生活。

So that means maybe trying to push through the day

是以，這意味著也許要努力推過這一天

and wait until your regular bedtime,

並等到你正常的睡覺時間。

maybe taking a nap in the afternoon if you're tired,

如果你累了，也許在下午打個盹。

but trying to get back on your normal schedule

但試圖恢復正常的日程安排

as soon as possible,

儘快。

not necessarily sleep as soon as possible.

不一定能儘快入睡。

That's an excellent point.

這是一個很好的觀點。

I would only add that, if you happen to be a young person,

我只想補充一點，如果你正好是個年輕人。

that's really true,

這倒是真的。

a couple of days before you're back on schedule.

幾天後，你就會恢復正常生活。

But if you happen to be an older person in your 60s and 70s,

但是，如果你恰好是一個60多歲和70多歲的老年人。

it could take you up to a week to recover.

你可能需要一個星期的時間來恢復。

So you have to think about, what am I doing?

所以你必須考慮，我在做什麼？

Do I have to do that?

我必須這樣做嗎？

Because there's a price to pay,

因為要付出代價。

particularly if you happen to be an older person.

特別是如果你碰巧是一個老年人。

"Dreams only last for a few seconds."

"夢只持續幾秒鐘"。

Now, dreams don't only last for a couple seconds.

現在，夢境並不只持續幾秒鐘。

They can be a couple seconds,

他們可以是幾秒鐘的時間。

they can be a couple minutes, and they can be longer.

他們可以是幾分鐘，也可以更長。

We all dream four to five times a night.

我們每夜都會做四到五次夢。

And it happens predominantly in rapid-eye-movement sleep.

而且它主要發生在快速眼動睡眠中。

We believe about 80% of dreaming takes place then.

我們相信大約80%的做夢都發生在那時。

You could have a dream episode

你可以有一個夢想的情節

that lasts about five seconds,

持續約五秒鐘。

and when you are recounting

而當你在敘說

what actually took place during the night,

夜裡實際發生的事情。

you feel as if you had this dream

你覺得你做了這個夢

for, like, two, three hours.

大概有兩三個小時。

You could also have a dream that lasted 10 minutes,

你也可以做一個持續10分鐘的夢。

and then you feel it

然後你會感覺到它

really should have been about five seconds.

真的應該是五秒鐘左右。

It has to do with the emotional content of the dream.

這與夢的情感內容有關。

And, in fact, most people remember their dreams

而且，事實上，大多數人都記得他們的夢想

because of the thing that they see.

因為他們看到的事情。

If you see a loved one die in a car accident,

如果你看到有親人在車禍中死亡。

you're going to remember this.

你要記住這一點。

There is no precise duration of dreams.

夢境沒有準確的持續時間。

We know less about their quantity and length.

我們對它們的數量和長度瞭解較少。

But what we do encourage is to have fun with your dreams.

但我們所鼓勵的是對你的夢想感到有趣。

Talk to a loved one. Maybe keep a dream journal.

與所愛之人交談。也許可以寫一本夢想日記。

"If you snore, you have sleep apnea."

"如果你打鼾，你就有睡眠呼吸暫停。"

Now, snoring is one of the most common symptoms

現在，打鼾是最常見的症狀之一

of a condition called obstructive sleep apnea,

一種叫做阻塞性睡眠呼吸暫停的疾病。

which is life-threatening,

這是有生命危險的。

but the snoring doesn't necessarily mean

但打鼾並不一定意味著

that you absolutely have this condition.

你絕對有這種情況。

Many people snore and are completely healthy.

許多人打鼾，而且完全健康。

Essentially, snoring or sleep apnea

本質上，打鼾或睡眠呼吸障礙

is really a mechanical problem.

這確實是一個機械問題。

That is, because of the excess weight on the upper airway,

也就是說，由於上呼吸道的重量過重。

you put too much pressure on your throat,

你把太多的壓力放在你的喉嚨上。

therefore the airway collapses either fully or partially.

是以，氣道會完全或部分崩潰。

That's what snoring really is.

這就是打鼾的真正含義。