Name: 神話馬拉松專家揭穿 95 個健康神話 (Myth Marathon: Experts Debunk 95 Health Myths)
Uploaded: 2025-07-18T18:05:12.000Z
Duration: 1 h 18 min 22 s

One of the most common myths that I hear is that if unused, muscle tissue converts into fat.

我聽到的最常見的神話之一是，如果不使用，肌肉組織就會轉化為脂肪。

Pregnant women shouldn't pet cats. This is a myth.

孕婦不應該養貓。這是一個神話。

To myths about going gluten free in order to lose weight.

為了減肥而不吃麩質食品的神話。

Gluten free for weight loss can be a huge marketing ploy.

無麩質減肥是一種巨大的營銷手段。

There are tons of misconceptions when it comes to the human body.

Whether it's about exercise or mental illness, a lot of the stuff that you hear isn't exactly true.

無論是關於運動還是心理疾病，你聽到的很多東西都不完全正確。

We had experts visit our studio to debunk some of the most common myths in the world of health and well-being.

我們邀請專家來到工作室，揭穿健康和福祉領域最常見的一些神話。

First up, we have two experts debunk 15 of the most common myths about sleep.

首先，我們請兩位專家揭穿 15 個最常見的睡眠誤區。

Alright, many adults need five hours of sleep or less.

好吧，許多成年人需要五小時或更少的睡眠時間。

Loud snoring is annoying, but mostly harmless.

響亮的鼾聲令人討厭，但大多無害。

Loud snoring is actually a sign that there is a blockage in your throat.

大聲打鼾實際上是喉嚨堵塞的信號。

Your brain and body will adapt to less sleep.

你的大腦和身體會適應較少的睡眠。

這只是個傳說我是麗貝卡-羅賓斯博士。

I'm a postdoctoral research fellow at the Brigham and Women's Hospital and Harvard Medical School.

我是布里格姆婦女醫院和哈佛醫學院的博士後研究員。

And I'm Dr. David Rappaport. I'm a professor of medicine at the Icahn School of Medicine at Mount Sinai.

我是大衛-拉帕波特醫生。我是西奈山伊坎醫學院的醫學教授。

And we're here today to debunk some of the most common myths about our sleep.

今天，我們在這裡揭穿一些關於睡眠的最常見的神話。

Watching TV in bed is a good way to relax before sleep.

在床上看電視是睡前放鬆的好方法。

Now, this is not something that we would necessarily recommend.

現在，我們並不一定建議這樣做。

You turn the television on, and if it's close to you, that's a source of bright blue light.

你打開電視，如果電視離你很近，那就是明亮藍光的來源。

So, bright light is one of the strongest cues to our circadian rhythm.

是以，強光是影響我們晝夜節律的最強線索之一。

It kickstarts our body and our brain to become awake and alert in the morning.

它能啟動我們的身體和大腦，讓我們在清晨變得清醒和警覺。

It's called a zeitgeber, the strongest input to that circadian, the awake phase of our rhythm.

它被稱為 "晝夜節律器"，是晝夜節律清醒階段的最強輸入。

Drinking booze before bed will improve your sleep.

So, this is a very commonly used tactic for people who have trouble sleeping.

是以，對於失眠的人來說，這是一種非常常用的方法。

And they have a drink. It's a drug. It's very much like a sleeping pill.

他們喝酒這是一種藥物。很像安眠藥

And it is true that it will help you get to sleep as long as you don't drink too much.

只要你不喝太多，它確實能幫助你入睡。

What you do, however, is it disrupts the normal sleep.

然而，這樣做會擾亂正常睡眠。

It suppresses REM sleep, which is a normal part of your sleep that comes on a little while after you go to sleep, typically 30 to 60 minutes later.

它能抑制快速眼動睡眠，而快速眼動睡眠是睡眠的正常部分，會在入睡後一小會兒開始，通常是 30 到 60 分鐘後。

And then, when it comes that the alcohol has gotten out of your system, then the REM comes back, perhaps at the wrong time, perhaps too strong, and it disrupts things.

然後，當酒精從體內排出後，快速動眼期又來了，也許是在錯誤的時間，也許是過於強烈，它擾亂了一切。

And so, basically, it is not generally recommended that alcohol be used as a sleeping pill.

是以，基本上，一般不建議將酒精用作安眠藥。

Lying in bed with your eyes closed is almost as good as sleeping.

躺在床上閉目養神，幾乎和睡覺一樣舒服。

I think that one's pretty definitely not correct.

Sleep is a very specific process that your body goes through.

睡眠是身體經歷的一個非常特殊的過程。

The most common myth, if you will, that we got rid of in the scientific field 50 years ago is that sleep was like, you know, taking your car and putting it in the garage and turning off the key and leaving it there, and then you come back the next morning, and it just is parked.

如果你願意的話，50 年前我們在科學領域擺脫的最常見的迷思就是，睡眠就像，你知道，把你的車開到車庫裡，然後關掉鑰匙，把它留在那裡，第二天早上你再回來，它就停在那裡了。

When you go to sleep, you enter one stage.

當你入睡時，你就進入了一個階段。

A little while later, you enter another stage.

過了一會兒，你進入了另一個階段。

You then have the REM sleep, and then you wake up momentarily, and that whole cycle takes an hour to an hour and a half, and then it starts again, and it happens three to five times in a night.

然後是快速眼動睡眠，然後瞬間醒來，整個週期需要一個小時到一個半小時，然後再次開始，一個晚上會發生三到五次。

And if you disrupt any of that, something happens, and the next morning, you feel it.

如果你破壞了其中任何一個環節，就會發生一些事情，第二天早上，你就會感覺到。

Now, we don't understand how that actually happens or why that happens, but we do know it does happen.

現在，我們還不瞭解這種情況究竟是如何發生的，也不知道為什麼會發生，但我們知道它確實發生了。

So, when you're lying in bed, none of that is happening if your eyes are closed and you're not asleep.

所以，當你躺在床上時，如果你閉著眼睛，沒有睡著，這些都不會發生。

If you can't sleep, you should stay in bed and try to fall back asleep.

如果睡不著，就應該躺在床上，試著重新入睡。

If you don't fall asleep, we generally recommend that you not stretch it out by and stress yourself out by just trying, and there's probably nothing that can prevent sleep as well as,

如果你無法入睡，我們一般建議你不要把時間拉長，不要只顧著嘗試而給自己施加壓力，可能沒有什麼比這更能阻止睡眠了、

You can feel your pulse and your blood pressure going up.

你能感覺到自己的脈搏和血壓在上升。

So, what we try and do when we work with somebody who has this problem with insomnia is exactly the opposite of that.

是以，當我們與有失眠問題的人合作時，我們要做的恰恰與此相反。

We try and tell them, relax, don't worry about it, stay in bed for a little while and see what happens, but don't try to go to sleep.

我們試著告訴他們，放輕鬆，別擔心，在床上躺一會兒，看看會發生什麼，但不要試圖入睡。

And if you can't relax and if you don't go to sleep, it's probably better to get up so that you don't associate the bed with a stressful situation.

如果你無法放鬆，如果你無法入睡，最好還是起床，這樣你就不會把床和緊張的環境聯繫在一起。

Many adults need five hours of sleep or less.

許多成年人需要五小時或更少的睡眠時間。

We have scores of epidemiological data and data from the sleep lab to show that five hours is not enough for the vast majority of adults.

我們有大量的流行病學數據和睡眠實驗室的數據表明，對於絕大多數成年人來說，5 個小時是不夠的。

There may be some individuals that maybe do okay on six hours, but much less than that really is a myth.

也許有些人 6 個小時還行，但 6 個小時以下就真的是個神話了。

Now, you might hear people brag about this saying, oh, I do, I get five, I'm just fine.

現在，你可能會聽到有人吹噓說："哦，我有，我有五個，我很好。

But by and large, we do see those people likely making up for lost sleep on the weekends or in power naps, for instance.

但總的來說，我們確實看到這些人可能會在週末或通過打盹等方式來彌補失去的睡眠。

So for the vast majority of us, the recommendation really is seven to eight hours.

是以，對於我們絕大多數人來說，建議的時間其實是七到八個小時。

This is a real problem what the sleep field has been trying to address, and that is that not sleeping has been perceived as a macho thing.

這是睡眠領域一直在努力解決的一個實際問題，那就是不睡覺一直被認為是一件大男子主義的事情。

It proves how manly you are in some cases.

在某些情況下，這證明了你有多麼男子氣概。

You should sort of be proud of the fact that you sleep to your need.

你應該為自己能按需睡覺而感到自豪。

We see that just like good nutrition or a great healthy diet is so important, we similarly have a diet that we need our brains and our bodies to be at their best.

我們看到，就像良好的營養或健康的飲食是如此重要一樣，我們也同樣需要一種飲食，讓我們的大腦和身體達到最佳狀態。

There are actual formal studies that have tested how people perform with lack of sleep and how they think they are performing.

有實際的正式研究測試過人們在睡眠不足時的表現以及他們認為自己的表現。

And it turns out that we basically are really lousy at saying how sleepy we are.

事實證明，我們根本不善於表達自己有多睏倦。

So you know you feel bad when you haven't had enough sleep, but you have no idea how bad you are.

所以，你知道睡眠不足會讓你感覺很糟糕，但你不知道自己有多糟糕。

And your performance keeps deteriorating the more you don't sleep or restrict your sleep over multiple days.

而且，你越是不睡覺或連續多天限制睡眠，你的表現就越差。

你會想，哦，我已經安頓下來了。

And what actually is happening is you're performing less and less well on the various things that we can test, including driving simulators.

而實際情況是，你在各種測試中的表現越來越差，包括駕駛模擬器。

You're falling asleep for three or four seconds continuously without knowing it.

你會在不知不覺中連續睡著三四秒。

It doesn't matter what time of day you sleep.

一天中什麼時候睡覺並不重要。

If you look at our biology, we have inside our brain a clock.

如果你看看我們的生物學，我們的大腦裡有一個時鐘。

That clock is set to say this is a good time to sleep.

時鐘設定好了，現在是睡覺的好時間。

And then at another time it says this is a good time to be out.

而在另一個時間段，它又說現在是外出的好時機。

And even if you don't sleep for the whole night, you'll be more and more sleepy all night long.

即使整晚睡不著，也會整晚越來越困。

But in the morning you'll get a second wind.

但到了早上，你就會重振雄風。

And that's because the clock says up, time to be up.

這是因為時鐘顯示時間到了，該起床了。

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神話馬拉松專家揭穿 95 個健康神話 (Myth Marathon: Experts Debunk 95 Health Myths)

anxiety

mental

depression

rhythm