I'm doctor Michael Bruce, the sleep doctor.

我是邁克爾-布魯斯醫生，睡眠醫生。

One of the top questions that I'm asked almost every day for my patients.

我的病人幾乎每天都會問我一個最重要的問題。

Believe it or not, isn't?

信不信由你，難道不是嗎？

How can I fall asleep easier?

怎樣才能更容易入睡？

It's more what happens if I wake up in the middle of the night?

如果我半夜醒來怎麼辦？

How can I get back to bed?

我怎麼才能回去睡覺？

So, first of all, a few things to understand, a lot of people turn to me and they say, you know what?

所以，首先要明白幾件事，很多人向我求助，他們說，你知道嗎？

I have a tendency to wake up somewhere between two and three o'clock in the morning.

我經常在凌晨兩點到三點之間醒來。

Turns out that's based on your biology.

原來，這是以你的生物學為基礎的。

So when you're falling asleep, your core body temperature rises, rises, rises till about 10 30 at night.

是以，當你入睡時，你的核心體溫會升高、升高、升高，直到晚上 10 點半左右。

It hits a peak and then it begins to drop.

它達到一個高峰，然後開始下降。

That drop is a signal to your brain to release Melatonin.

這種下降是大腦釋放褪黑激素的信號。

Why is that important here?

為什麼這在這裡很重要？

Because as your core body temperature keeps dropping at some point, it's got to go back up when it starts to go back up, you move into a lighter stage of sleep.

因為當你的核心體溫持續下降時，它必須回升，當它開始回升時，你就進入了輕度睡眠階段。

Guess what time of night?

猜猜晚上幾點？

That usually is somewhere between two and three o'clock in the morning.

通常是在凌晨兩點到三點之間。

So I want you to know and understand this is biology that's getting to you.

所以，我希望你們知道並理解，這是生物學對你們的影響。

Everybody wakes up at that time.

每個人都會在那個時候醒來。

Just not, everybody has difficulty falling back to sleep.

只是沒有，每個人都很難再入睡。

Ok?

好嗎？

You've got a little bit of difficulty falling back to sleep.

你有點難以入睡。

What are you gonna do about that?

你打算怎麼辦？

I can tell you what you shouldn't do.

我可以告訴你不該做什麼。

First thing you shouldn't do is you shouldn't look at the clock.

首先，你不應該做的就是不應該看錶。

Now, I know this is gonna be a tough thing to do because everybody looks at the clock and then they instantly do the mental math and they say it's three o'clock.

現在，我知道這很難做到，因為每個人都會看一下時間，然後馬上做心算，說已經三點了。

Now, I've got to get up at 6 30 sleep, sleep sleep and they try to force themselves to sleep.

現在，我得在 6 點半起床睡覺，睡覺，睡覺，他們試圖強迫自己入睡。

I'm gonna be honest with you sleep.

老實說，我想睡覺。

It's a lot like love, the less you look for it, the more it shows up.

這就像愛情，你越是不去尋找，它就越會出現。

What I mean by that is you can't try to make yourself sleep.

我的意思是，你不能試圖讓自己入睡。

In fact, the best thing that you can possibly do is relax.

事實上，你能做的最好的事情就是放鬆。

So if you could do me a favor and don't look at the clock, I'm not so foolish as to think that that's really gonna work with you because almost everybody looks at the clock.

所以，如果你能幫我一個忙，不要看錶，我可沒傻到認為這對你真的有用，因為幾乎每個人都會看錶。

So let's talk about a couple of other things that are important for you to understand.

是以，讓我們來談談對你們來說非常重要的其他幾件事。

Another thing is we've now learned about something called non sleep, deep rest.

另一件事是，我們現在已經知道了一種叫做非睡眠、深度休息的東西。

This is where you're lying in a position.

這就是你躺著的姿勢。

It's dark, it's quiet, you're not moving, turns out this is a bit rejuvenate.

黑暗、寧靜，你一動不動，原來這是一種恢復活力的方式。

It's not exactly like sleep.

這和睡眠並不完全一樣。

About an hour of that is worth about 20 minutes of sleep.

大約一個小時的睡眠時間可以抵得上 20 分鐘的睡眠時間。

So, don't worry if you're lying there and you're still not falling asleep, it's ok.

所以，如果你躺在那裡還是睡不著，也不用擔心，沒關係。

You're getting some form of rejuvenation.

你會得到某種形式的恢復。

And don't forget we're trying to look at your anxiety here.

別忘了，我們是在關注你的焦慮。

We don't want your anxiety to increase in the middle of the night, the natural sleep process to be able to take over the other thing that you really need to understand.

我們不希望你的焦慮在半夜加劇，自然的睡眠過程能夠取代你真正需要了解的另一件事。

And this is an important metric is in order to enter into a state of unconsciousness, you need a heart rate of 60 or below.

這個指標很重要，因為要進入昏迷狀態，心率必須在 60 或以下。

That becomes very, very important, especially if you come back from going to the bathroom or you wake up in the middle of the night and you feel your heart rate is up.

這一點變得非常非常重要，尤其是當你上完廁所回來，或者半夜醒來，感覺心跳加快的時候。

Speaking of going to the bathroom, that might not be the best idea.

說到上廁所，這可能不是個好主意。

I wanna be clear about something.

我想說清楚一件事。

If you gotta go to the bathroom, please go to the bath bathroom.

如果你想上廁所，請去浴室。

But 100 people, they wake up in the middle of the night and they say, well, maybe I'll see if I need to pee.

但有 100 人，他們會在半夜醒來，然後說，好吧，也許我會看看我是否需要尿尿。

This really isn't a great idea because remember your heart rate needs to be below 60.

這真的不是一個好主意，因為記住你的心率必須低於 60。

So when you go from a lying position to a seated position to a standing position and you walk across your bedroom, guess what your heart rate is up.

是以，當你從躺著的姿勢變成坐著的姿勢，再變成站立的姿勢，然後走過你的臥室時，你猜你的心率會上升多少。

So if you don't have to go to the bathroom, don't go.

所以，如果你不需要上廁所，就不要去。

Now, if you get back to bed or you're in bed and you don't want to get up, we gotta do something to lower that heart rate.

現在，如果你回到床上，或者躺在床上不想起來，我們就得想辦法降低心率。

My favorite technique is called four 78 breathing.

我最喜歡的技巧叫做 "四78呼吸法"。

And what it does is it actually lowers your heart rate dramatically, actually below 60 which is exactly where we want it to be.

它的作用是大幅降低心率，使心率低於 60，這正是我們想要的心率。

It's quite simple.

其實很簡單。

You breathe in for a count of four, you hold for a count of seven and you breathe out for a count of eight.

吸氣 4 次，屏氣 7 次，呼氣 8 次。

I wanna be clear.

我想說清楚。

You don't push air in and out really hard.

不要用力將空氣擠進擠出。

This is a gentle breath in, filling your lungs, holding and then pushing all the air out.

這是輕輕地吸氣，充滿肺部，屏住呼吸，然後將空氣全部排出。

What this does is it dumps out excess carbon dioxide from your lungs allows fresh air to come in.

這樣做的目的是排出肺部多餘的二氧化碳，讓新鮮空氣進入肺部。

It means your heart doesn't have to work as hard, which means it lowers your heart rate.

這意味著你的心臟不必那麼費力地工作，也就是降低了心率。

That's kind of what we're looking for here.

這正是我們要尋找的。

So when you wake up in the middle of the night, if you don't have to go to the bathroom and hopefully you didn't look at the clock.

所以，當你半夜醒來時，如果你不用上廁所，也希望你沒有看錶。

Here's what I want you to do.

我想讓你這麼做

Remember there's non sleep, deep breath.

記住，沒有睡眠，深呼吸。

So you're still getting some level of rejuvenation and you can do 478 breathing to allow your body to lower its heart rate and eventually get back to sleep.

是以，你仍然可以在一定程度上恢復活力，你可以進行 478 式呼吸，讓身體降低心率，最終恢復睡眠。

Now, one thing that people say to me and say, well, Doctor Bruce, what if I do 567 cycles and I don't fall asleep.

現在，有人對我說，布魯斯醫生，如果我做了 567 個週期，卻沒有睡著怎麼辦？

Don't worry.

別擔心

Remember, number one, this isn't the only time you've ever stayed up all night long.

記住，第一，這不是你唯一一次熬夜。

And number two lying there is still some level of rejuvenation.

其次，躺著也能恢復一定的活力。

I do want to give people a few different troubleshooting tips just in case it's going for a little bit long.

我想給大家提供一些不同的故障排除技巧，以防時間有點長。

Number one, if you can avoid it, don't get up.

第一，如果可以避免，就不要站起來。

A lot of people will get up, walk around the house, maybe move into a different room, even turn on a light, maybe pull out their phone or read a book.

很多人會起身在屋子裡走動，也許會換個房間，甚至打開燈，也許會拿出手機或看書。

I'm really not for that.

我真的不贊成這樣做。

I really think lying in bed as long as it's not too frustrating for you.

只要不是讓你太沮喪，我真的認為可以躺在床上。

And you're doing that 478 breathing is gonna be a great idea.

你這樣做，478 呼吸會是一個偉大的想法。

The other thing to avoid, you might find yourself to think.

另一件要避免的事情是，你可能會發現自己在思考。

Well, I'm a little thirsty.

我有點渴了

Maybe I should go get a drink of water.

也許我該去喝點水。

It's probably not necessary.

也許沒有必要。

What I would rather you do keep a glass of water, room temperature by your bed.

我希望你在床邊放一杯常溫水。

That way you can reach over, have a quick drink.

這樣你就可以伸手過去，快速喝上一杯。

And in the morning time, remember I'm always asking you to drink a lot of water anyway.

早上的時候，無論如何，記住我總是要求你多喝水。

So go ahead when you wake up in the morning and drink that whole thing.

所以，當你早上醒來時，就把它一飲而盡吧。

Do me a favor.

幫我個忙

If you want to spend more time with me.

如果你想多陪陪我

Subscribe to our youtube channel.

訂閱我們的 youtube 頻道。

If you have any further questions, feel free to drop me.

如果您還有其他問題，請隨時聯繫我。

A note in the comments and if you wanna learn more head on over to the sleep doctor dot com.

如果您想了解更多資訊，請訪問睡眠醫生網站。

This is Doctor Michael Bruce the sleep doctor.

這位是邁克爾-布魯斯醫生，睡眠醫生。

Wishing you sweet dreams.

祝你做個好夢