Name: 如何減少睡眠時間並精神飽滿地醒來 (科學實證)！ (How to Sleep LESS hours and wake up FRESH (Science-Backed))
Uploaded: 2026-01-20T12:28:37.000Z
Duration: 6 min 50 s

情態副詞

You ever had that moment where you finally lie down, scroll a bit, check one more video and Suddenly boom, it's 3am Then you wake up six hours later, eyes burning, brain fogged.

你有沒有過那種時刻，就是你終於躺下來，滑一下手機，看一個影片，結果突然間，哇！三點了。然後你六小時後醒來，眼睛乾澀，腦袋昏沉。

And you say the same thing you always do.

然後你又說出跟你平常一樣的話。

Yet Somehow there's that one friend, that one entrepreneur, or that one superhuman on YouTube saying, I only sleep five hours and I feel amazing.

然而，總有那麼一個朋友，一個創業家，或是在 YouTube 上那個超人說：「我只睡五小時，而且感覺超棒。」

你就會想，兄弟，怎麼做到的？

Today you'll understand the science behind how some people sleep less and still wake up feeling fresh, sharp and fully charged.

今天你會瞭解，為什麼有些人睡得少，醒來卻依然感覺神清氣爽、思緒敏捷、電力充沛的背後科學。

我們要來優化你的睡眠，而不是摧毀它。

The science of Real rest Here's the first truth.

真正休息的科學。這裡有個第一個真相。

It's about how efficiently your brain moves through sleep cycles.

你的大腦在睡眠週期裡有多有效率地運作。

You see, your brain goes through five stages every 90 minutes.

你知道嗎，你的大腦每90分鐘會經歷五個階段。

When your cycles are clean and aligned, your body gets full recovery, even in 5.5 to 6 hours.

當你的週期乾淨且對齊時，你的身體就能獲得完整的修復，即使只睡5.5到6小時。

But if your sleep is fragmented, blue light, stress, caffeine, chaos, you can sleep nine hours and still feel dead.

但如果你的睡眠斷斷續續，有藍光、壓力、咖啡因、混亂，你睡九小時還是會覺得累到爆。

So our goal isn't more time in bed, it's more deep and REM sleep per hour.

所以我們的目標不是多睡，而是每小時獲得更多深層和 REM 睡眠。

Here's the science backed system that'll make your 56 hours feel like 8 hours of power.

這套有科學根據的系統，能讓你的 5.6 小時睡眠，感覺像 8 小時一樣有活力。

Every night you sleep and wake at the same time.

每晚你都在同一個時間睡覺和起床。

It's like training your body to release melatonin automatically.

這就像訓練你的身體自動釋放褪黑激素。

Stanford studies show that irregular sleep schedules confuse the brain, making your deep sleep shorter and lighter.

史丹佛大學的研究顯示，不規律的睡眠時間會讓大腦混亂，縮短你的深層睡眠時間並使其變淺。

For example, sleep at 11pm, wake at 5.30am Even on weekends, that rhythm will make your morning shockingly fresh.

舉例來說，晚上11點睡，早上5點半起床。即使是週末，這樣的規律也會讓你早晨精神抖擻到嚇一跳。

Each sleep cycle equals about 90 minutes.

每個睡眠週期大約等於90分鐘。

Waking in the middle of one makes you groggy.

在週期中間醒來會讓你昏昏沉沉。

Waking right after one ends makes you feel awake.

在週期結束後馬上醒來，你會感覺精神飽滿。

So plan your sleep in multiples of 90 minutes.

所以，你的睡眠時間要規劃成90分鐘的倍數。

4.5 hours 3 cycles 6 hours 4 cycles 7.5 hours 5 cycles Set your alarm based on cycle completion, not random numbers.

5小時3個週期，6小時4個週期，7.5小時5個週期。設定鬧鐘時，要根據週期結束的時間，而不是隨便設定數字。

睡前關機序列：60分鐘的關機時間。

Pre sleep shutdown sequence the 60 minute power down.

這是大多數人會忽略的頂級習慣。

睡前最後一小時是你的準備時間。

The last hour before bed is your preparation time.

為了優質睡眠，睡前321小時原則：睡前3小時不要吃大餐。

For quality sleep, use the 3213 hours before bed no heavy meals.

睡前2小時不要工作或承受壓力。

睡前1小時不要看螢幕。改看螢幕，調暗溫暖的燈光，寫感恩日記或冥想，聽平靜的歌單（每分鐘60到80拍），做輕微伸展。這是在告訴你的神經系統：「嘿，是休息時間了。」

1 hour before no screens Replace Screens Dim warm lights Gratitude Journaling or meditation calm playlist 60 to 80 beats per minute Light stretching this signals your nervous system yo, it's rest time.

Morning light equals instant freshness first thing after waking don't touch your phone.

醒來後，早晨的陽光能讓你立刻感到神清氣爽，別碰手機。

That light exposure resets your circadian rhythm, suppresses melatonin and boosts serotonin, your mood, motivation and alertness hormone.

這樣的光照會重設你的生理時鐘，抑制褪黑激素，並提升血清素，也就是你的情緒、動力和警覺性荷爾蒙。

You'll feel your brain literally wake up naturally.

你會感覺大腦自然而然地甦醒過來。

5 Cold water or movement right after waking don't hit snooze.

醒來後立刻沖冷水或動一動，別按貪睡按鈕。

Wash your face with cold water or do 20 push ups, jumping jacks anything to raise your heart rate.

用冷水洗臉，或做20下伏地挺身、開合跳，任何能提高心率的運動。

This boosts dopamine and noradrenaline, which instantly clears sleep inertia.

這能提升多巴胺和去甲腎上腺素，瞬間清除睡意。

Within three minutes, your energy skyrockets.

三分鐘內，你的精力就會飆升。

Advanced Sleep Optimization tricks these are next level hacks used by high performers.

進階睡眠優化技巧，這是頂尖表現者使用的下一級祕訣。

One caffeine timing no caffeine after 2pm Caffeine blocks adenosine, the chemical that makes you sleepy if you drink late.

咖啡因攝取時間：下午兩點後就不要再喝咖啡因了。咖啡因會阻斷讓你昏昏欲睡的腺苷。

It stays in your system for six to eight hours.

咖啡因會在你的體內停留六到八小時。

Even if you fall asleep, your deep sleep drops by up to 30%.

即使你睡著了，你的深度睡眠也會下降高達30%。

Dark, cold, quiet room your ideal sleep environment temperature 18 to 20 degrees Celsius lights pitch black or use a sleep mask.

黑暗、寒冷、安靜的房間：這是你理想的睡眠環境，溫度設定在攝氏18到20度，燈光要全黑或戴上眼罩。

White noise or silence the colder and darker it is, the more deep sleep your body creates.

白噪音或保持安靜：越冷越暗，你的身體就會產生越多的深度睡眠。

Magnesium and herbal support Low magnesium equals poor sleep quality.

鎂和草本補充品：鎂離子不足等於睡眠品質差。

You can add magnesium glycinate or ashwagandha tea before bed.

你可以在睡前補充甘氨酸鎂或南非醉茄茶。

記得，兄弟，一定要先諮詢醫生。

They calm your nervous system without drugs.

它們能舒緩你的神經系統，而且不用吃藥。

Mental declutter before bed Dump your thoughts onto paper.

睡前清空思緒 把你的想法寫在紙上。

When your mind's racing with to dos, it keeps your brain in beta waves.

當你的腦袋裡充斥著待辦事項時，大腦會維持在 Beta 波。

Journaling shifts you into alpha and theta waves, AKA the ready for deep sleep mode.

寫日記能讓你進入 Alpha 和 Theta 波，也就是準備進入深度睡眠的模式。

The mindset shift that changes everything.

這種心態的轉變，能改變一切。

Bro Sleep isn't a weakness, it's a performance tool.

兄弟，睡眠不是軟弱的表現，而是一個提升表現的工具。

You don't need to brag about sleeping for hours.

你不需要吹噓自己睡了幾個小時。

你需要掌握有效率的恢復方法。

Because success isn't about who stays up late, it's about who wakes up.

因為成功不在於誰熬夜最晚，而在於誰先醒來。

你無法從一個空腦袋裡倒出東西。

Optimize your sleep and you'll get more time, energy and life back.

優化你的睡眠，就能找回更多時間、精力與生命。

Train your body to rest deeply, dream vividly, and wake up with power.

訓練你的身體深度休息、生動做夢，並充滿力量地醒來。

Because one day when you wake up before your larm, eyes open, heart calm, mind clear, you'll realize you don't need more time, you just need better energy.

因為有一天當你比鬧鐘早醒，眼睛睜開，心平氣和，思緒清晰時，你會意識到你需要的不是更多時間，而是更好的精力。

Bro if you learned something new and subscribe.

兄弟，如果你學到新東西就訂閱吧。

Because next week we're diving into the science of how to feel awake all day without caffeine.

因為下週我們要深入探討如何在不喝咖啡因的情況下，全天保持清醒的科學。