Do you often feel mentally tired when you're physically well-rested?

你是否經常在身體休息得很好的情況下感到精神疲憊？

Believe it or not, you might not be getting enough of a particular stage of sleep called REM sleep.

信不信由你，你可能沒有獲得足夠的特定睡眠階段，即快速動眼期睡眠。

REM sleep is vital to repairing the body and the mind.

快速動眼期睡眠對修復身體和心理至關重要。

So in this video, I'm going to walk you through why REM sleep is so important, how to get more of it, including my all-time number one tip on improving REM sleep.

在這部影片中，我將帶你瞭解快速動眼期睡眠為何如此重要，如何獲得更多的快速動眼期睡眠，包括我改善快速動眼期睡眠的頭號建議。

Hey everyone, I'm Dr. Michael Bruce, The Sleep Doctor.

大家好，我是邁克爾-布魯斯博士，睡眠醫生。

First, let me explain what REM sleep is and why you even need it.

首先，讓我解釋一下什麼是快速動眼期睡眠，以及為什麼需要它。

There are many ways sleep benefits your health, but it doesn't happen all at once.

睡眠對健康的益處有很多，但並非一蹴而就。

Your body tackles that important work in stages.

你的身體會分階段完成這項重要工作。

The first three are considered non-REM sleep.

前三種睡眠被認為是非快速眼動睡眠。

The first non-REM stage is fairly short.

第一個非快速眼動階段相當短。

Here, your breathing and heartbeat slow down, your temperature drops, and it usually lasts only like one to five minutes.

在這種情況下，你的呼吸和心跳會減慢，體溫會下降，通常只持續一到五分鐘。

Stage two is considered light sleep as well, and it occupies the largest percentage of total nightly sleep.

第二階段也被認為是淺睡眠，在夜間總睡眠時間中所佔比例最大。

And it usually lasts 25 to 60 minutes in that first stage.

第一階段通常持續 25 到 60 分鐘。

Next up is the third stage, also called slow-wave sleep.

接下來是第三階段，也叫慢波睡眠。

That's when your deepest sleep happens, and when many restorative functions takes place.

這是睡眠最深的時候，也是許多恢復功能發生的時候。

This lasts for somewhere between 20 and 40 minutes, again, in that singular stage.

同樣，在這個單一的階段，持續時間大約在 20 到 40 分鐘之間。

Now the fourth stage, REM sleep, looks very different than the others.

現在，第四個階段--快速眼動睡眠--看起來與其他階段截然不同。

As you probably know, REM stands for rapid eye movement.

你可能知道，REM 是快速眼動的縮寫。

First, brain activity during REM sleep is similar to what we see when a person is, believe it or not, awake.

首先，快速眼動睡眠時的大腦活動與我們在清醒時看到的類似，不管你信不信。

Like I said, very, very active.

就像我說的，非常非常活躍。

Believe it or not, you burn more calories in REM sleep than you do anything else.

信不信由你，你在快速眼動睡眠中燃燒的卡路里比你做任何事情都多。

Because of this striking similarity to the waking or thinking brain, it's sometimes referred to as paradoxical sleep.

由於這種與清醒或思考時大腦的驚人相似性，有時也被稱為悖論睡眠。

Second, dreams are more likely to occur in REM sleep and may be longer and more vivid.

其次，夢更有可能發生在快速眼動睡眠中，而且可能更長、更生動。

Sleepers also experience elevated vital signs during REM sleep, including heart rate, blood pressure, and breathing all become faster and more irregular.

在快速眼動睡眠期間，睡眠者的生命體徵也會升高，包括心率、血壓和呼吸都會變得更快、更不規律。

What's more, when in REM sleep, your body actually becomes temporarily paralyzed with only occasional muscle twitches.

更重要的是，在快速動眼期睡眠中，身體實際上會暫時癱瘓，肌肉只是偶爾抽搐一下。

This is so that you don't act out your dreams.

這樣你就不會把夢想付諸行動。

Now, REM sleep contributes to three important cognitive functions.

現在，快速眼動睡眠對三種重要的認知功能做出了貢獻。

REM sleep helps with forming memories and acquiring knowledge.

快速眼動睡眠有助於形成記憶和獲取知識。

Number two, the organization also happens with emotions, right?

其次，組織也與情緒有關，對嗎？

So REM sleep allows the brain to process emotions and plays a part in your overall mental health.

快速眼動睡眠能讓大腦處理情緒，並對整體心理健康起到一定作用。

And then three, REM sleep also helps clear out the clutter of the waking day's accumulated learning and information, a kind of refresh button for your brain.

其三，快速眼動睡眠還有助於清除一天中積累的雜亂學習和資訊，是大腦的一種 "刷新按鈕"。

As you can see, REM sleep is vital to your cognition, vital to your memory, and vital to your emotional well-being.

正如你所看到的，快速眼動睡眠對您的認知、記憶和情緒健康至關重要。

The first period of REM usually starts about 90 minutes after the person falls asleep.

第一個快速眼動期通常在入睡後 90 分鐘左右開始。

And believe it or not, it only lasts around three to five minutes.

信不信由你，它只持續三到五分鐘左右。

But REM sleep cycles increase in length with every cycle.

但快速眼動睡眠週期的長度會隨著每個週期的增加而增加。

With the longest, most impactful stretches of REM sleep taking place closer to the morning time.

最長、最有影響的快速眼動睡眠時間是在接近早晨的時候。

So very early in the morning.

早上很早的時候。

So if you aren't getting both quantity and quality sleep you need, especially later into the night, you can miss out on a whole bunch of this restorative REM sleep.

如果你沒有獲得所需的睡眠數量和品質，尤其是到了深夜，你就會錯過大量恢復性快速眼動睡眠。

All right, so how do you know if you're getting enough REM sleep?

好吧，那你怎麼知道自己的快速動眼期睡眠是否充足呢？

Well, number one, you could use a tracker, a watch, things like that.

首先，你可以使用追蹤器、手錶之類的東西。

These all actually are very, very helpful at times to be able to understand.

這些其實有時都非常非常有助於理解。

I personally use an Oura Ring, and it's very, very helpful for me to look at those numbers.

我個人使用的是 Oura Ring，查看這些數字對我非常非常有幫助。

Now, what do you do if you don't have a sleep tracker?

現在，如果你沒有睡眠追蹤器，該怎麼辦呢？

Well, to be fair, you need to ask yourself a few questions as you wake up in the morning and seeing if you're feeling as rested as you should.

好吧，公平地說，你需要在早上醒來時問自己幾個問題，看看自己是否感覺到了應有的休息。

So when you wake up in the morning or throughout the morning day, are you feeling forgetful?

那麼，當你早上醒來或在整個上午，你是否感到健忘？

Are you feeling moody?

你是否情緒低落？

And can you remember your dreams?

你還記得自己的夢嗎？

All of those can be signs or symptoms that you might have less REM sleep than you really want.

所有這些都可能是跡象或症狀，表明你的快速眼動睡眠可能比妳真正想要的要少。

All right, so how do you go about getting more REM sleep?

好吧，那麼如何獲得更多的快速眼動睡眠呢？

Well, let's start by talking about some of the things you may be doing during the day that could be hurting your REM sleep at night.

那麼，讓我們先來談談你白天可能在做的一些事情，它們可能會影響你晚上的快速眼動睡眠。

The first thing that could be hurting your REM sleep at night is not getting enough sunlight exposure in the morning time.

首先，可能會影響你夜間快速眼動睡眠的原因是早上沒有足夠的陽光照射。

Getting exposure to sunlight in the morning can help your sleep at night because it helps reset your body's internal sleep clock.

早上曬曬太陽有助於晚上的睡眠，因為它有助於重設人體內部的睡眠時鐘。

Remember, light is an important cue for your body's sleep cycle.

記住，光線是人體睡眠週期的重要提示。

The light you're exposed to during the day helps your body figure out when it's time to go to bed and when it's time to wake up.

白天接觸到的光線能幫助身體判斷什麼時候該睡覺，什麼時候該起床。

This can improve both your sleep quantity and sleep quality, which both help you get more REM sleep.

這既能提高睡眠數量，也能提高睡眠品質，從而幫助您獲得更多的快速眼動睡眠。

Next, make sure to limit your caffeine intake.

其次，一定要限制咖啡因的攝入量。

I can't express this enough.

這一點我怎麼說都不為過。

Caffeine can stay in your bloodstream for up to eight hours and if you're a slow metabolizer, maybe more.

咖啡因在血液中的停留時間可長達 8 小時，如果新陳代謝緩慢，可能會更長。

So not only can too much caffeine make it difficult to fall asleep and stay asleep, but research also suggests that too much caffeine specifically hurts REM sleep.

過多的咖啡因不僅會使人難以入睡和保持睡眠，而且研究還表明，過多的咖啡因尤其會傷害快速眼動睡眠。

So if you drink caffeine, make sure to limit the amount you drink and stop drinking by 2 p.m., then eventually stop by 12, and then eventually, hopefully, stop by 10 o'clock in the morning.

如果你喝咖啡因，一定要限制飲用量，下午 2 點前停止飲用，然後最終在 12 點前停止飲用，最後希望在早上 10 點前停止飲用。

Another thing that can greatly damage REM sleep is alcohol.

另一種會極大損害快速眼動睡眠的東西是酒精。

While alcohol might make it easier to fall asleep, it reduces REM sleep and can also cause fragmented sleep in general.

雖然酒精可能會讓人更容易入睡，但它會減少快速動眼期的睡眠，也會導致睡眠碎片化。

If you're going to drink, keep the amount limited to one to two drinks per day and stop them at least three hours before bed.

如果你要喝酒，請將酒量控制在每天一到兩杯，並在睡前至少三小時停止飲酒。

Another nighttime substance that can hurt REM sleep is cannabis.

另一種會損害快速動眼期睡眠的夜間藥物是大麻。

Like alcohol, while it may provide some sedative effect that can initially help you fall asleep, it prevents you from getting the benefits that REM sleep later in the night can provide.

就像酒精一樣，雖然它可能會提供一些鎮靜作用，在開始時幫助你入睡，但它會讓你在晚些時候無法獲得快速眼動睡眠所能提供的益處。

This is specifically about THC, as CBD has not shown to cause an effect on sleep architecture.

這特別是指四氫大麻酚，因為 CBD 並未對睡眠結構產生影響。

Sugar also can have general negative effects across all stages of sleep.

糖還會對睡眠的各個階段產生普遍的負面影響。

And while sugar most negatively impacts your slow wave sleep or stage three sleep, a recent study found that a high fructose diet can also impact REM sleep.

雖然糖對慢波睡眠或第三階段睡眠的負面影響最大，但最近的一項研究發現，高果糖飲食也會影響快速眼動睡眠。

So be aware of all the sugar that you're eating.

要注意你吃的所有糖。

Here's another one that's really interesting.

這裡還有一個非常有趣的故事。

There's a recent study showing that prebiotic foods can help with REM sleep.

最近的一項研究表明，益生元食品有助於快速眼動睡眠。

Prebiotics are present in foods that are high in fiber and resistant starches.

益生元存在於富含纖維和抗性澱粉的食物中。

So things like whole grains, barley, rolled oats, whole wheat, even wheat bran, onions, asparagus, and even leeks can be very helpful.

像全穀物、大麥、燕麥片、全麥、甚至麥麩、洋蔥、蘆筍、甚至韭菜都非常有用。

Next, let's talk about your bedroom environment.

接下來，我們來談談臥室環境。

So lots of people use aromatherapy to get REM sleep, but here's the problem.

很多人使用芳香療法來獲得快速眼動睡眠，但問題就在這裡。

What you don't want to do is light a candle because remember, fire and sleep don't mix.

你不想做的是點燃蠟燭，因為記住，火和睡眠不能混為一談。

So if you want to use aromatherapy, you want to use some type of a plug-in or maybe a sachet.

如果你想使用芳香療法，你需要使用某種插件或香囊。

I personally like to use a pillow spray, but for people who don't wash their hair in the morning, the pillow spray can get onto your hair and then you smell like lavender all night long.

我個人喜歡用枕頭噴霧，但對於早上不洗頭的人來說，枕頭噴霧可能會沾到頭髮上，然後整晚都是薰衣草的味道。

Blackout curtains or an eye mask can also help with promoting better sleep overall.

遮光窗簾或眼罩也有助於改善整體睡眠品質。

Plus, a recent study found that participants who sleep with an eye mask showed enhanced episodic memory encoding and alertness the following day, which suggests that specifically REM sleep benefited.

此外，最近的一項研究發現，戴眼罩睡覺的參與者第二天會表現出更強的外顯記憶編碼能力和警覺性，這表明快速眼動睡眠特別有益。

So get those eye masks and stick them on.

所以，趕緊戴上眼罩吧。

Another thing that you can try is a weighted blanket.

你還可以嘗試使用加重毯。

Weighted blankets use deep pressure stimulation, which is thought to stimulate the production of a mood-boosting hormone called serotonin.

負重毯使用深壓刺激，被認為能刺激一種名為血清素的情緒促進激素的分泌。

This reduces the stress hormone cortisol and increases levels of melatonin, the hormone that helps you sleep.

這能減少壓力荷爾蒙皮質醇，提高褪黑激素的水準，而褪黑激素是一種有助於睡眠的荷爾蒙。

This may improve your sleep overall as well.

這可能也會改善你的整體睡眠。

Also, the temperature of your room can have a big impact on REM sleep.

此外，房間的溫度也會對快速眼動睡眠產生很大影響。

Since your brain is so active during REM sleep, it loses the ability to thermoregulate or maintain your body's core temperature.

由於大腦在快速眼動睡眠時非常活躍，它失去了體溫調節或維持身體核心溫度的能力。

Therefore, it's even more important for your bedroom environment to be an ideal temperature for sleeping.

臥室環境的理想睡眠溫度就顯得尤為重要。

People think a warmer room is better, but actually it's not.

人們認為房間越暖和越好，但事實上並非如此。

You want a cold room between 65 and 70 degrees is best.

房間溫度最好在 65 至 70 度之間。

But don't go too low because then you can't move around and create friction and your body will actually pull you out of REM sleep.

但也不要太低，因為這樣你就無法走動和產生摩擦，你的身體實際上會把你從快速眼動睡眠中拉出來。

Finally, the most important tip that I can give people for getting more REM sleep is to make sure that you are going to bed at the right time and waking up at the right time based on your chronotype.

最後，要想獲得更多的快速眼動睡眠，我可以給大家的最重要的建議是，根據自己的時間型，確保在正確的時間上床睡覺，在正確的時間起床。

You know I'm a big fan of chronotypes, but for REM sleep in particular, this is critical.

你知道，我是時間型的忠實粉絲，但對於快速眼動睡眠來說，這一點尤其重要。

Consistency is the key.

一致性是關鍵。

Having a regular routine is important and doing it based on your chronotype will allow you to know when to wake up and not cut off that last longest REM period.

有規律的作息時間很重要，根據自己的時間類型進行作息，可以讓你知道什麼時候起床，不至於斷送最後最長的快速眼動期。

If you want to figure out what your personal chronotype is, do me a favor, go take my sleep quiz at sleepdoctor.com.

如果你想知道你的個人時間型是什麼，請幫我個忙，去 sleepdoctor.com 參加我的睡眠測試。

Finally, lowering your heart rate before bed can be an excellent way to prepare your body for sleep and improve your REM sleep.

最後，在睡前降低心率是讓身體做好睡眠準備和改善快速眼動睡眠的絕佳方法。

The best way to do this is with some breathing exercises

最好的方法是做一些呼吸練習。

I've developed that specifically help with sleep.

我開發了專門幫助睡眠的產品。

So check those out in the video right here.

請點擊影片查看。

This is Dr. Michael Bruce, the Sleep Doctor, wishing you sweet dreams.

我是睡眠醫生邁克爾-布魯斯博士，祝您做個好夢。