Surveys have shown that on average, adults in the US feel tired for three days of the week, and 30 to 48% of adults have trouble sleeping.

調查顯示，美國成年人每週平均有三天感到疲憊，30% 到 48% 的成年人有失眠問題。

But for a lot of us, the problem isn't how much sleep we're getting, it's actually the anxiety around our sleep caused by believing various myths, which is what we're gonna debunk in this video.

但對我們中的很多人來說，問題並不在於我們睡了多少覺，而在於我們因相信各種神話而對睡眠產生的焦慮。

Now, I've been looking into the science behind sleep for quite a while, but even as someone with a medical background, things can get super confusing.

現在，我研究睡眠背後的科學已經有一段時間了，但即使作為一個有醫學背景的人，事情也會變得超級混亂。

And generally, when I talk to people in this area, it's hard to figure out what's actually good advice to follow and what is bad advice to ignore.

一般來說，當我與這方面的人交談時，很難弄清楚哪些是值得遵循的好建議，哪些是不值得理會的壞建議。

Like for example, Matthew Walker's book, ''Why We Sleep'' is very good, but there was this whole craze around, ''Oh my God, I need to get my eight hours, otherwise if I don't get my eight hours,

例如，馬修-沃克的書《我們為什麼要睡覺》寫得很好，但當時有一股熱潮，"天哪，我必須睡足八小時，否則我就睡不夠八小時、

I'm gonna develop Alzheimer's disease and all those cardiovascular problems.''

''我會患上老年痴呆症和各種心血管疾病。

And all of this feeds into this thing called sleep anxiety, which is the feeling of being scared or worried or concerned about your sleep, which paradoxically actually further contributes to you being unable to sleep, and this creates this kind of vicious cycle, which is not very good.

所有這一切都會導致睡眠焦慮，也就是對睡眠感到恐懼、擔心或憂慮，而矛盾的是，這種焦慮實際上會進一步導致你無法入睡，從而形成惡性循環，這可不是什麼好事。

Anyway, recently I interviewed Professor Russell Foster on my podcast, Deep Dive.

總之，最近我在我的播客 "深度挖掘 "中採訪了羅素-福斯特教授。

He is a sleep expert who runs his own lab at the University of Oxford.

他是一位睡眠專家，在牛津大學擁有自己的實驗室。

Now, if you want, you can check out the long form interview completely for free on any podcast app that you like, including iTunes and Spotify and Apple Podcasts, all that kind of fun stuff.

現在，如果你願意，可以在任何你喜歡的播客應用上免費查看長篇訪談，包括 iTunes、Spotify 和 Apple Podcasts，所有這些有趣的東西。

But in this video, I wanna talk about the seven sleep myths that the interview with Professor Foster debunked.

但在本視頻中，我想談談福斯特教授在訪談中揭穿的七個睡眠神話。

And so if you like me have fallen into believing some of these myths, then hopefully this video should hopefully help you out and help you get a better night's sleep.

如果你和我一樣相信了其中的一些神話，那麼希望這段視頻能幫到你，讓你睡得更好。

Let's get started.

讓我們開始吧。

Myth number one, it doesn't matter when you sleep, as long as you sleep enough.

誤區一：只要睡得夠多，什麼時候睡並不重要。

But it turns out that when we sleep is actually super important as well.

但事實證明，我們什麼時候睡覺其實也超級重要。

And that's all because of this thing called the circadian rhythm.

這都是因為晝夜節律的作用。

Circadian rhythms underpin almost every aspect of our health and wellbeing.

晝夜節律幾乎支撐著我們健康和幸福的方方面面。

And that was the bit I wanted to get across within lifetime.

這就是我想在有生之年傳達的資訊。

So the circadian rhythm is essentially your body's internal clock that signals to your body what you need at a given time.

是以，晝夜節律本質上是你身體的內部時鐘，它向你的身體發出信號，告訴你在特定時間需要什麼。

In the 1990s, Russell and his research group discovered that there's a bunch of cells in our eyes that are only responsible for detecting light rather than helping us to see images.

20 世紀 90 年代，羅素和他的研究小組發現，在我們的眼睛中有一群細胞只負責探測光線，而不是幫助我們看到影像。

This light detection mechanism in our eyes tells our brain what time of the day it is and helps regulate our internal clock.

眼睛中的這種光探測機制會告訴我們的大腦現在是什麼時間，並幫助調節我們的內部時鐘。

Now, since our internal clocks are sensitive to light, it means that generally we wanna be awake when it's bright outside and we wanna be asleep when it's dark outside.

現在，由於我們的內部時鐘對光線很敏感，這意味著一般情況下，當外面光線明亮時，我們想保持清醒；當外面光線昏暗時，我們想保持睡眠。

And actually for the last few years,

實際上，在過去幾年裡也是如此、

Russell and his research group have been working on what happens when the circadian rhythm is affected, i.e. when you sleep at weird times.

羅素和他的研究小組一直在研究當晝夜節律受到影響時會發生什麼，也就是說，當你在奇怪的時間睡覺時會發生什麼。

For example, if you've got jet lag or for example, if you're working night shifts.

例如，如果你有時差問題，或者例如，如果你上夜班。

And they found that in these sorts of people that have this disruption to their circadian rhythm, you get an increase in stress hormones, you get an increase in the risk of heart disease and these people get sick way more often and they're also more prone to emotional and cognitive problems.

他們發現，在晝夜節律被打亂的人群中，壓力荷爾蒙會增加，患心臟病的風險也會增加，這些人生病的頻率會更高，也更容易出現情緒和認知問題。

97% of night shift workers do not adapt to the demands of working at night.

97% 的夜班工人不適應夜間工作的要求。

So they're working against an entire biology, which is saying you should be asleep.

是以，他們是在與整個生物學背道而馳，而生物學認為你應該睡覺。

Now, it's important to realise that even though we all have an internal clock ticking away inside of ourselves, not all of our internal clocks are set in exactly the same way.

現在，重要的是要認識到，儘管我們每個人的體內都有一個內部時鐘在滴答作響，但並不是所有的內部時鐘都是以完全相同的方式設置的。

And so when you hear people saying I'm a morning person or I'm a night owl, that relates to something called your chronotype.

是以，當你聽到人們說我是晨起的人或我是夜貓子時，這與你的 "時間型 "有關。

Based on a natural inclination to sleep at a certain time, scientists can bucket us into something called chronotypes.

根據在特定時間睡覺的自然傾向，科學家們可以把我們歸類為所謂的 "時間型"（chronotypes）。

For example, someone who naturally gets up early and finds the morning to be the most productive hours of the day probably has a morning chronotype.

例如，如果一個人天生早起，並認為早晨是一天中工作效率最高的時段，那麼他可能就具有晨時型人格。

And there's a questionnaire in the book and on Russell's website, we'll link that down below where you can answer a few questions and it'll help you figure out what your own chronotype is.

書中有一份問卷，羅素的網站上也有，我們會把它鏈接到下面，你可以回答幾個問題，它會幫你找出自己的時間型。

But once you figure this out, then you might wanna try as best as you can to organise your activities around, kind of fitting around your chronotype.

但是，一旦你弄清了這一點，你可能就會想盡量圍繞你的時間型來安排你的活動。

For example, if you're more of a morning person, you might find that it's better to put your creative or your kind of highest focus related activities in the morning.

例如，如果你比較喜歡早起，你可能會發現把你的創造性活動或注意力最集中的活動放在早上比較好。

Whereas if you're a night owl, that's totally fine.

而如果你是夜貓子，那就完全沒問題。

If you can control your schedule, it's generally worth trying to tweak things around so that you're doing focused stuff at night, for example.

如果你能控制自己的時間安排，通常值得嘗試調整一下，比如讓你在晚上做一些專注的事情。

I've personally tried really hard to become a morning person.

我個人非常努力地想成為一個早起的人。

I attempted to wake up at six in the morning and go straight to the gym, but I always found like I had this like, it's like absolute nightmare.

我曾試圖早上六點起床，然後直接去健身房，但我總是發現自己像做了一場噩夢。

And so I wake up at a reasonable hour.

是以，我在合理的時間起床。

I wake up around seven, 7.30.

我七點左右醒來，七點半。

I think I'm a fairly middle of the day kind of guy.

我覺得我是那種比較中庸的人。

And generally I try and get my book writing stuff done in the morning and then do more chill things in the evening.

一般來說，我儘量在早上完成寫書的工作，然後在晚上做一些更輕鬆的事情。

Myth number two, everyone needs eight hours of sleep.

誤區二：每個人都需要八小時睡眠。

Now the reality is that there's actually loads of variation across like how much sleep people actually need.

現在的現實是，人們實際需要多少睡眠時間，其實是有很大差異的。

One of the sort of slight frustrations that's emerged is that an average value is taken as the optimum value for all of us.

出現的一個小挫折是，平均值被當作我們所有人的最佳值。

And of course it isn't.

當然不是。

Healthy sleep can range from six hours, maybe slightly less than that, out to 10 or 11 hours.

健康的睡眠時間從 6 小時到 10 或 11 小時不等，也可能略低於 6 小時。

Yes, there is an average, but actually there's so much individual variation.

是的，有一個平均值，但實際上個體差異很大。

So rather than overly worrying about the number of hours of sleep that you got and then looking, you're thinking, oh, I only got seven hours of sleep tonight.

這樣，你就不會過分擔心自己睡了多少小時，而是會想，哦，我今晚只睡了 7 個小時。

I'm gonna have a terrible day for the rest of the day.

接下來的一天，我都會過得很糟糕。

There's a few other things that you can think about to optimise your sleep.

您還可以考慮其他一些優化睡眠的方法。

Firstly, you might like to ask yourself, did you wake up naturally in the morning or did you need an alarm to wake you up?

首先，你不妨問問自己，早上是自然醒來，還是需要鬧鐘叫醒？

Generally, if you wake up naturally, you've got a pretty reasonable amount of sleep.

一般來說，如果你能自然醒來，說明你的睡眠時間還算合理。

You might ask yourself, did it take you a long time to wake up?

你可能會問自己，是不是花了很長時間才醒過來？

And did you feel the need for caffeinated drinks when you woke up to help you become more awake?

當你醒來時，你是否覺得需要飲用含咖啡因的飲料來幫助你變得更加清醒？

That might be a sign that actually you didn't necessarily get enough sleep.

這可能是你睡眠不足的信號。

And you can even check out your behaviour.

您甚至可以檢查自己的行為。

Like if you find yourself doing like stupid things or being mean or unempathetic or just being a bit annoying to people around you, it might actually be because you didn't get enough sleep the night before.

比如，如果你發現自己在做蠢事，或者變得刻薄、沒有同情心，或者對周圍的人有點討厭，這實際上可能是因為你前一晚沒有睡夠。

Myth number three, we should wake up at the same time every day.

誤區三，我們應該每天在同一時間起床。

Now this isn't entirely a myth, but what Russell said in the interview is that, yes, it's generally good to wake up at the same time each day, but you don't really need to be overly pedantic about it.

現在看來，這並不完全是個神話，但羅素在採訪中說，是的，一般來說，每天在同一時間起床是件好事，但你並不需要對此過於迂腐。

It reinforces all of the sort of signals that regulate the circadian system.

它強化了所有調節晝夜節律系統的信號。

So eating at the same time, getting light exposure at the same time, that all acts to stabilise.

是以，同時進食，同時接受光照，這些都能起到穩定作用。

However, having said that, you know, there's gonna be an occasion where you have a party, you're gonna get up late, you know, and sleep is very dynamic.

不過，話雖如此，你知道，有的時候你會開派對，你會起得很晚，你知道，睡眠是很有活力的。

And the other thing to keep in mind is that our circadian rhythms can change over the course of our life cycle.

還有一點要記住，我們的晝夜節律會隨著生命週期的變化而變化。

So it's really common for teenagers, for example, to have more of an evening chronotype, which is why teenagers really struggle to wake up in the morning.

是以，青少年的 "晚睡型 "非常普遍，這也是為什麼青少年很難在早上醒來的原因。

And then as we age, we sort of move to a more morning chronotype.

然後隨著年齡的增長，我們會逐漸進入更早的時間型。

The time we're in our late fifties, early sixties, we're getting up and going to bed at about the time we got up and went to bed when we were 10.

當我們五十多歲、六十多歲的時候，我們起床和睡覺的時間和我們十歲時起床和睡覺的時間差不多。

Myth number four, you should avoid blue light before sleep.

誤區四：睡前應避免藍光。

So where does this come from?

那麼，這是從哪裡來的呢？

Well, blue light is light that has a short wavelength and short wavelengths of light generally have more energy.

藍光是波長較短的光，而短波長的光一般能量較高。

And so scientists have hypothesised that, hey, blue light reacts to the eye in some way and makes it harder to fall asleep.

是以，科學家們假設，藍光會對眼睛產生某種反應，使人更難入睡。

For example, these glasses that I have have a blue light filter to them because the optician that I went to said, hey, do you wanna pay an extra 100 pounds for a blue light filter?

例如，我的這副眼鏡有藍光過濾器，因為我去的眼鏡店說，嘿，你想多花 100 英鎊買一個藍光過濾器嗎？

It's better for your sleep.

這樣更有利於睡眠。

And I was like, all right then, why not?

我當時想，那好吧，為什麼不呢？

But apparently that's a bit of a myth.

但顯然這只是個傳說。

So the Harvard group got people to look at a Kindle on its brightest intensity for four hours just before bedtime on five consecutive nights.

是以，哈佛大學的研究小組讓人們連續五個晚上在睡前四小時看亮度最高的 Kindle。

And it just statistically delayed sleep onset by 10 minutes.

據統計，它只是將睡眠開始時間延後了 10 分鐘。

Well, it may be statistically significant, but it's biologically meaningless.

也許在統計學上有意義，但在生物學上毫無意義。

Which was pretty nice for me to hear because now I can read on my Kindle with a backlight on my Kindle and not worry too much about like,

我很高興聽到這個消息，因為現在我可以在 Kindle 上用背光閱讀了，而且不用太擔心 "喜歡 "的問題、

I'm getting too much blue light into my eyes.

我眼睛裡的藍光太多了。

By the way, if you're enjoying these myths so far,

順便說一句，如果你目前還喜歡這些神話的話、

I would love it if you can hit the like button for the YouTube algorithm.

如果你能為 YouTube 算法按下 "贊 "鍵，我將非常高興。

Apparently it really helps.

顯然，這真的很有幫助。

Myth number five, sleep apps help you sleep better.

誤區五：睡眠應用程序能讓你睡得更好。

Now I got into this whole sleep tracking thing at one point.

我曾一度陷入睡眠追蹤的怪圈。

I got the Aura Ring.

我得到了光環戒指。

I currently use an eight sleep mattress, which is admittedly quite good.

我目前使用的是八睡床墊，它確實很不錯。

And I used to kind of keep track of all of my kind of sleep data.

我曾經記錄過我所有的睡眠數據。

But what I would find is that I wake up in the morning and be like, oh, my sleep readiness score is 54%.

但我發現，我早上醒來時會想，哦，我的睡眠準備分數是 54%。

I was like, oh, but I was feeling reasonable.

我當時想，哦，但我覺得很合理。

I guess I'm not actually feeling reasonable.

我想，我其實並不覺得自己有道理。

I guess my sleep score is 54%.

我猜我的睡眠分數是 54%。

So I guess I should be having a bad day.

所以我想我今天應該過得很糟糕。

And it's like, I ended up sort of weirdly placebo affecting myself in a negative way because of what these various sleep tracking apps were telling me about the quality of my sleep.

就好像，因為這些睡眠追蹤應用程序告訴我的睡眠品質，我最終以一種消極的方式對自己產生了奇怪的安慰劑影響。

But as Russell said in the interview, we should take a lot of this sleep app data with a bit of a pinch of salt.

不過，正如羅素在採訪中所說，我們應該謹慎對待睡眠應用程序的大量數據。

Worth bearing in mind at the moment, no sleep apps are endorsed by any of the sleep federations or FDA approved.

值得注意的是，目前還沒有任何睡眠應用程序獲得任何睡眠聯合會的認可或美國食品及藥物管理局的準許。

And of course, you know, when you look at the validation of many of these apps, you'll go into the paper and you'll see it works perfectly for eight undergraduates, you know, in California.

當然，你知道，當你看到許多此類應用程序的驗證結果時，你會進入論文，你會發現它對加利福尼亞州的八名大學生來說非常有效。

And that's about it.

僅此而已。

But of course the point I've just made is that sleep changes as we age and between individuals.

當然，我剛才提到的一點是，睡眠會隨著年齡的增長和個體之間的差異而發生變化。

And so one algorithm is also not appropriate for telling us what good sleep is.

是以，用一種算法來告訴我們什麼是好睡眠也是不合適的。

And so the bottom line that I took away from this is yes, it's nice to see what your sleep score is if you're one of those people that loves to optimise every little thing about your life, but actually the biological and psychological signals that your body is giving you, like how it felt when you woke up, did you feel well rested?

是以，我從中得出的結論是，如果你是那種喜歡優化生活中每一件小事的人，那麼看看你的睡眠品質如何是件好事，但實際上，你的身體給你的生物和心理信號，比如你醒來時的感覺，你是否感覺休息得很好？

Did you need to wake up with an alarm or without?

您需要用鬧鐘還是不用鬧鐘叫醒自己？

How are you feeling the rest of the day?

你今天感覺如何？

Those signals are way more important than an app telling you exactly what your sleep fitness score might be.

這些信號比一個應用程序告訴你睡眠健康指數更重要。

Myth number six, melatonin helps us sleep better.

誤區六：褪黑激素能幫助我們睡得更好。

So you might've heard of melatonin.

所以，你可能聽說過褪黑素。

It's a supplement that a bunch of people take.

這是一種很多人都服用的補充劑。

It's really popular in the US apparently.

顯然，它在美國很受歡迎。

A bunch of people take it to kind of combat jet lag, but also people have started taking melatonin just to help with their sleep if they have bad sleep.

很多人服用它來對抗時差，但也有人開始服用褪黑素來幫助睡眠不好的人入睡。

The best studies ever undertaken, taking melatonin before you go to bed can reduce the time it takes to get to sleep by 30 minutes.

有研究表明，睡前服用褪黑素可以將入睡時間縮短 30 分鐘。

And I stress that's the best study ever undertaken.

我強調，這是有史以來最好的研究。

Many studies showed no effects whatsoever.

許多研究表明沒有任何效果。

Now this best study that Russell is referring to is a study that was done in 2007 on autistic children.

羅素提到的這項最佳研究是 2007 年對自閉症兒童進行的一項研究。

And they found that the children who were taking regular small doses of melatonin every day for three months, eventually ended up being able to fall asleep 30 minutes sooner.

他們發現，那些每天定期服用小劑量褪黑素的孩子，在三個月的時間裡，最終能夠提前 30 分鐘入睡。

But a few years later in 2013, there was a meta analysis about whether melatonin really helps your sleep.

但幾年後的2013年，有一項關於褪黑素是否真的有助於睡眠的元分析。

And the researchers who did that study found that on average melatonin reduces your time to fall asleep to by about seven minutes, which is not particularly impressive.

進行這項研究的研究人員發現，褪黑素平均能將入睡時間縮短約 7 分鐘，這並不特別令人印象深刻。

And if you're looking for something even more recent than that, this book, Lifetime, it's really good.

如果你想找比這本更近期的書，這本《生命時報》真的很不錯。

I listened to an audible, came out in 2022.

我聽的是有聲書，2022 年出版。

I even have a nice little signed copy right here.

我這裡甚至還有一本精美的簽名版。

But this talks about kind of the most up-to-date stuff around melatonin.

但這篇文章講述的是褪黑激素的最新進展。

And it's basically what Professor Foster says because he wrote the book and is a sleep professor that it doesn't actually make that much difference.

福斯特教授也是這樣說的，因為他寫了這本書，也是一位睡眠教授，所以實際上並沒有太大的區別。

Maybe it might help with jet lag, but not generally in day-to-day life.

也許對倒時差有幫助，但在日常生活中一般不會。

Oh, and by the way, if you've gotten to this point in the video, you're probably interested in sleep.

哦，順便說一句，如果你看視頻看到這裡，你可能會對睡眠感興趣。

And so I'd love to hear in the comment section below, what is something that you've tried to improve your sleep and did it work or didn't it work?

是以，我很樂意在下面的評論區聽聽您的意見，您嘗試過哪些改善睡眠的方法？

Like it would be cool to crowdsource some different tips that people have for improving their sleep.

如果能將人們改善睡眠的不同建議集思廣益，那將是一件很酷的事情。

Myth number seven, polyphasic sleep is good for your productivity.

誤區七：多相睡眠有利於提高工作效率。

Now, polyphasic sleep schedules were a big thing like,

現在，多相睡眠計劃是個大問題、

I think like 10 years ago in sort of the biohacking community.

我想大概是 10 年前的生物黑客社區。

They've started to kind of have a bit of a resurgence.

他們已經開始有點復甦的跡象。

Basically the idea is that you sleep at multiple times throughout the day.

基本原理是，你可以在一天中的多個時間段睡覺。

Like maybe you'll sleep for four hours and then you'll get up a bit and do some stuff.

比如你可能會睡四個小時，然後起來做一些事情。

And then you'll sleep another four hours.

然後你再睡四個小時。

It's like, this is more than one kind of period of sleeping.

這就好比，這不僅僅是一種睡眠期。

You have these various patterns whereby there's a total of something like four or six hours of sleep.

你有各種不同的睡眠模式，總睡眠時間大約為 4 或 6 小時。

It may be two hours at night with various fragmented sleep during the day.

晚上可能只睡兩個小時，白天則是各種零碎的睡眠。

And all of the data suggests that this is a really bad idea.

而所有數據都表明，這是一個非常糟糕的主意。

So even though polyphasic sleep in theory gives us more waking hours in which we can be productive, actually what Professor Foster says is that the quality of work that we can produce in those hours, it's generally lower because we tend to be more exhausted and therefore less productive and less creative during those hours.

是以，儘管多相睡眠在理論上給了我們更多的清醒時間來提高我們的工作效率，但實際上福斯特教授說的是，我們在這些時間裡所能完成的工作品質通常較低，因為在這些時間裡我們往往會更加疲憊，是以工作效率和創造力也會降低。

And there's even been a couple of studies that show that students who are on a polyphasic sleep schedule do worse than exams compared to the students who are in a normal monophasic sleep schedule.

甚至有幾項研究表明，與正常單相睡眠時間的學生相比，多相睡眠時間的學生考試成績更差。

So overall, the evidence does seem to suggest, at least according to the experts, that actually splitting your sleep up into polyphasic blocks doesn't actually help your productivity as much as blogs like Lifehacker might like to run stories and pretend that it might.

是以，總的來說，證據似乎表明，至少專家們認為，將睡眠分割成多相塊實際上並不像 Lifehacker 這樣的博客可能喜歡寫的故事所假裝的那樣有助於提高工作效率。

Anyway, if you enjoyed this video, you might like to check out the full interview that I did with Professor Foster.

總之，如果你喜歡這段視頻，不妨看看我對福斯特教授的完整採訪。

You can check that out over there or in any podcast app.

您可以在那裡或任何播客應用程序中查看。

Thank you so much for watching and see you later.

感謝您的收看，再見。