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  • "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。"

  • 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