Name: 我本不想拍這段剝奪睡眠的視頻（但我還是拍了） (I Didn't Want to Make This Sleep Deprivation Video (But I Did))
Uploaded: 2025-05-26T14:09:43.000Z
Duration: 8 min 9 s

Remember when I was sitting here telling you that I was pregnant?

還記得我坐在這裡告訴你我懷孕了嗎？

I avoid making content on sleep deprivation because it can make people feel bad.

我避免製作有關睡眠不足的內容，因為這會讓人感覺不好。

Most videos or articles about it are unhelpful and tend to share countless ways that you can just reduce your lifespan.

大多數關於它的視頻或文章都是無益的，往往會分享無數種可以縮短壽命的方法。

So instead of making you question your mortality, this is my take on new science of how to navigate life, even when your sleep is less than ideal.

是以，這不是讓你懷疑自己的生命力，而是我對如何在睡眠不理想的情況下把握人生的新科學的看法。

And because I am just a huge scientist, I've been timing and tracking my daily activities to see if this new research can change how I feel.

因為我是個超級科學家，所以我一直在計時和跟蹤我的日常活動，看看這項新研究能否改變我的感受。

A big thanks to Samsung Health for sponsoring this video in partnership with Samsung.

衷心感謝 Samsung Health 與三星合作贊助本視頻。

他們可以告訴我，哇，我累了。

I'm a sleep scientist who just started a big personal sleep deprivation experiment and since having a baby, the constant yawning, foggy mind and irritability are real.

我是一名睡眠科學家，剛剛開始了一項大型的個人睡眠剝奪實驗。自從有了孩子，我就開始不斷地打哈欠，頭腦昏昏沉沉，煩躁不安。

And if you're watching this, you're probably tired too.

如果你正在看這個，你可能也累了。

The truth is there are times in our life where sleep deprivation feels unavoidable.

事實上，在我們的生活中，睡眠不足有時是不可避免的。

It feels like you're supposed to build a perfect routine and follow every sleep recommendation, but that's just not realistic.

感覺就像你應該建立一個完美的作息習慣，遵循每一個睡眠建議，但這是不現實的。

In the blur of my days, I had a single brain cell that remembered some new research out of my university about the timing of our daily activities.

在懵懵懂懂的日子裡，我有一個腦細胞記住了大學裡關於我們日常活動時間安排的一些新研究。

It's part of new circadian science that tells us when we should be drinking coffee, napping and even timing our meals to be less fatigued and manage less than ideal sleep.

這是新晝夜節律科學的一部分，它告訴我們應該在什麼時候喝咖啡、打盹，甚至掌握用餐時間，以減輕疲勞和控制不理想的睡眠。

So instead of focusing on all of the ways that sleep deprivation could lead to my eventual demise, I planned a very basic sleep deprivation daily routine based on this research and wellness tips.

是以，我沒有把注意力放在睡眠不足可能導致我最終死亡的所有方式上，而是根據這項研究和健康小貼士，計劃了一套非常基本的睡眠不足日常生活程序。

So here are the three areas of my daily routine plus my take on the research from one tired person to another.

以下是我日常工作的三個方面，以及我從一個疲憊的人到另一個疲憊的人對研究的看法。

When a lot of people think about coffee, they think about the number of coffees that you have in a day, but what matters more than that is when you have your coffee.

很多人一提到咖啡，就會想到一天要喝多少杯，但比這更重要的是什麼時候喝咖啡。

I have to say potentially in front of everything because I'm such a researcher.

我必須在所有事情面前說 "有可能"，因為我就是這樣一個研究者。

I can't state anything to be an actual fact.

So it's thought that the best time to drink coffee is mid-morning between 9.30 and 11.30 am because your cortisol levels naturally dip so you can bring in the caffeine to help boost alertness.

是以，人們認為喝咖啡的最佳時間是上午 9:30 至 11:30 之間，因為此時人體的皮質醇水準會自然下降，是以可以補充咖啡因，幫助提高警覺性。

So having caffeine in the morning actually has more of an impact on your cognitive abilities than caffeine you have in the afternoon.

是以，與下午攝入咖啡因相比，早上攝入咖啡因對認知能力的影響更大。

Caffeine that you have in the morning might affect your circadian rhythm by influencing how your brain's internal clock responds to light cues.

早晨攝入的咖啡因可能會影響大腦內部時鐘對光線線索的反應，從而影響晝夜節律。

Assuming that you sleep at night and not during the day.

假設你晚上睡覺，而不是白天睡覺。

Actually, caffeine sticks around in your body way longer than a lot of people think.

事實上，咖啡因在人體內存留的時間比很多人想象的要長。

This review study analysed 24 different studies that were looking at the effects of caffeine on sleep and to avoid losing sleep, you should stop drinking caffeine 8.8 hours before you go to bed.

這項回顧性研究分析了 24 項關於咖啡因對睡眠影響的不同研究，為了避免失眠，您應該在睡前 8.8 小時停止飲用咖啡因。

So I have my coffee kind of around 9.30 am.

所以我大概在上午 9 點半左右喝咖啡。

That ensures that I don't have coffee eight and a half hours before I go to bed again.

這樣，我就不會在睡覺前八個半小時再喝咖啡了。

The main ones are that they can boost your mood and memory and alertness, which we all need.

最主要的是，它們可以增強你的情緒、記憶力和警覺性，而這正是我們都需要的。

These are three review papers that have a lot of individual studies that they have analysed.

這三篇綜述論文分析了大量的單項研究。

The consensus in general is that the best time to nap is between 1 and 4pm in the afternoon, and the ideal nap length is from 20 to 90 minutes.

一般認為，午睡的最佳時間是下午 1 點到 4 點，理想的午睡時間是 20 到 90 分鐘。

The idea behind finishing a nap before 4pm or making it less than 90 minutes in duration is that it won't disrupt your nighttime sleep, which is important.

在下午 4 點前結束午睡或讓午睡時間少於 90 分鐘，是為了不影響夜間睡眠，這一點非常重要。

From my perspective, there were two really interesting things in this research.

在我看來，這項研究有兩個非常有趣的地方。

One is that habitual nappers have greater benefits from naps.

一是習慣性午睡者從午睡中獲得的益處更大。

So these benefits are things like short-term memory improvements, general cognitive improvements, and a habitual napper has been defined as someone who naps one or more times a week.

是以，這些益處包括改善短期記憶、提高一般認知能力，而習慣性午睡者被定義為每週午睡一次或多次的人。

The second thing is there's this sweet spot for you experiencing these benefits from napping, and that's thought to be between 30 and 120 minutes after your nap.

其次，午睡的好處有一個甜蜜點，一般認為在午睡後 30 到 120 分鐘之間。

So if you were studying for a test, if you wanted to do some work really quickly, if you were doing anything where you needed to pay a lot of attention, that is a good thing to do in that time after you nap.

是以，如果你在為考試複習，如果你想快速完成一些工作，如果你在做任何需要高度集中注意力的事情，在午睡後的這段時間裡做這些事情都是很好的。

For me, at the moment, I've been napping at 1pm in the afternoon straight after lunch for 60 minutes.

對我來說，目前我一直在下午 1 點午餐後直接小睡 60 分鐘。

I haven't had my nap today because we're filming this video, so I could fall asleep at any time.

我今天還沒睡午覺，因為我們要拍這個視頻，所以我隨時都可能睡著。

So I've been doing this thing that in research is called time-restricted eating.

所以我一直在做一件事，在研究中叫做限時進食。

A lot of you might know it as intermittent fasting, and what it means is that you have all of your meals in a shorter period during the day.

很多人可能知道間歇性禁食，它的意思是在一天中的較短時間內吃完所有的飯。

That sounds really intentional and organized, but it was actually because my newborn life is so chaotic.

這聽起來真的很用心，也很有條理，但實際上是因為我的新生兒生活太混亂了。

I only have eight hours in the day in which I have time to eat all of my meals.

我每天只有 8 個小時的時間來吃所有的飯菜。

The idea is that your body is only actively metabolizing all of those calories for a shorter period of time, so you have more time for your body to rest and actually sleep.

這樣做的目的是讓你的身體只在較短的時間內積極代謝這些熱量，這樣你就有更多的時間讓身體休息和真正入睡。

There are links to improved heart health and metabolic function from doing this.

這樣做與改善心臟健康和新陳代謝功能有關。

Another thing is that earlier dinner times are actually linked to earlier bedtimes and shorter sleep latency, which is the time that it takes you to fall asleep.

另外，晚餐時間提前實際上與就寢時間提前和睡眠潛伏期（即入睡所需的時間）縮短有關。

I actually think I have something about that in my thesis.

實際上，我想我的論文中也有這方面的內容。

Does everyone keep their thesis in their kitchen?

每個人都把論文放在廚房裡嗎？

So I have something in here about earlier dinner times leading to shorter sleep latency, but look, it's a lot of pages.

所以，我在這裡寫了一些關於晚餐時間提前會導致睡眠潛伏期縮短的內容，但你看，這有很多頁呢。

I can't quite find it now, but it's in here.

我現在找不到了，但它就在這裡。

So there is some research that shows the short-term benefits of time-restricted eating, which has mainly improved heart health, but then there are some more recent studies that show long-term, maybe it doesn't have as good of a benefit as we first thought on heart health.

是以，有一些研究表明，限時進食的短期益處主要是改善心臟健康，但也有一些最新研究表明，從長期來看，也許它對心臟健康的益處並沒有我們最初想象的那麼好。

With any food-related planning, take it with a grain of salt.

對於任何與食物有關的計劃，都要慎重考慮。

Do what works best for you, first of all.

The reality is that holistic health is always the answer, so making sure that you're eating healthy food, you're doing some physical activity, you're sleeping well, and you have healthy habits, and you're kind of following a holistically healthy lifestyle.

現實情況是，整體健康永遠是答案，所以要確保你吃健康的食物，進行一些體育鍛煉，保持良好的睡眠，養成健康的生活習慣，並遵循一種整體健康的生活方式。

On holistic health, another thing that I've been doing is using wellness tips that appear in the Samsung Health app.

在整體健康方面，我一直在做的另一件事是使用三星健康應用中的健康提示。

I use the Samsung Health app every single day to track my sleep and energy scores.

我每天都使用 Samsung Health 應用程序來跟蹤我的睡眠和精力狀況。

I wasn't sure if I would keep tracking my sleep in the newborn phase, but when I have a good night and I see that on here, it feels incredible.

我不確定是否會在新生兒階段繼續跟蹤我的睡眠情況，但當我度過一個美好的夜晚，並在這裡看到我的睡眠情況時，感覺真是不可思議。

These wellness tips really emphasize holistic health, physical activity, and diet and sleep, how these three things are interconnected, and how working on one can help you improve the other.

這些健康小貼士真正強調的是整體健康、體育鍛煉、飲食和睡眠，這三者是如何相互關聯的，以及如何通過其中一個方面的努力來幫助你改善其他方面。

As you guys might know, I've been working with Samsung Health for a while now on their sleep features, and they've actually sponsored this video, which I'm very grateful for their support during this time.

你們可能知道，我與三星健康合作開發睡眠功能已經有一段時間了，他們還贊助了這個視頻，我非常感謝他們在此期間給予的支持。

But the wellness tips are new, so I've been using those recently.

但健康小貼士是新的，所以我最近一直在用。

I really appreciate the holistic health focus, because when my sleep isn't good, I can think about my nutrition or go for a walk, and I also know that those other areas of my life also benefit my overall wellness.

我非常欣賞對整體健康的關注，因為當我睡眠不好的時候，我可以考慮一下我的營養問題，或者出去散散步，我也知道我生活中的其他方面也有利於我的整體健康。

So I asked this question at the beginning of the video, can this research change how I feel?

是以，我在視頻一開始就問了這樣一個問題：這項研究能改變我的感受嗎？

And what has become clear to me after weeks of following this sleep deprivation daily routine is that mindset is really, really important.

經過幾個星期的睡眠不足日常訓練，我清楚地認識到，心態真的非常非常重要。

So thinking that all of these research tips will make me feel better can have a placebo effect of actually making me feel better.

是以，如果認為所有這些研究提示都會讓我感覺好些，就會產生安慰劑效應，讓我真的感覺好些。

I'm here to take the placebo in this case.

But what following all of these tips has done for me is actually given my day some kind of structure that I can focus on rather than focusing on how sleep deprived I am.

但是，遵循所有這些建議對我的幫助實際上是讓我的一天有了某種結構，我可以專注於此，而不是專注於我的睡眠有多麼匱乏。

And in doing all of these things, I do have a routine, which is really, really important.

在做所有這些事情的過程中，我確實有一個例行公事，這真的非常非常重要。

Having a consistent daily routine is one of the most important wellness tips out there.

保持每天的作息規律是最重要的健康祕訣之一。

I think at that point, it's just their sleep.

我想，到了那個時候，這只是他們的睡眠而已。

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我本不想拍這段剝奪睡眠的視頻（但我還是拍了） (I Didn't Want to Make This Sleep Deprivation Video (But I Did))

cognitive

assume

mindset

deprivation