Name: 我如何改善糟糕睡眠的 10 個習慣！ (How I FIXED My Terrible Sleep - 10 Habits)
Uploaded: 2026-03-24T11:33:04.000Z
Duration: 10 min 12 s

現在進行式

Hi friends, today I'm going to share with you 10 things that are going to change your life.

嗨，朋友們，今天我要跟大家分享10件會改變你人生的事。

過去簡單式

I just logged what is potentially the best sleep score in human history: 8 months of perfect sleep.

而我剛剛創下了人類史上可能最好的睡眠紀錄：8個月的完美睡眠。

Sleep is the most important thing a human does on a daily basis.

I'm going to share with you what I did to achieve that perfect sleep score.

我要跟大家分享我怎麼達成那個完美睡眠紀錄。

They do not require $2 million a year, and

I'm going to give them to you for free today.

Alright, what I've done to make this easy for you is I've listed out the 10 levels and 7 days of the week.

好了，為了讓你們輕鬆點，我列出了10個等級和一週7天。

So tape this on the bathroom mirror or in your bedroom and put a star by each day you accomplish the task.

所以把它貼在浴室鏡子或你的臥室，並在你完成任務的每一天旁邊畫一顆星。

When you achieve level 10, send me a note and tell me you've become a professional sleeper.

當你達到第10級時，寫信告訴我你已經成為 a professional sleeper。

Now, I know that sleep doesn't solve all things, but

當然，我知道睡眠不能解決所有問題，

it helps me feel well enough and full of energy that I want to do everything else that's good for me.

但它能讓我感覺很好，精力充沛，讓我想要做所有對我有益的事情。

Alright, number one is identify as a professional sleeper.

好的，第一點是，把自己定位為一個 professional sleeper。

Currently, grind culture is the dominant way of understanding sleep, which is you don't need a lot of it, and

目前，grind culture 是理解睡眠的主流方式，也就是你不需要睡很多，

而且如果你睡了，你就是軟弱的。

The wise thing to do is to make sleep your number one priority.

聰明的方法是把睡眠當作你的第一優先。

You will feel better, you will look better, and everything in life will be easier.

你會感覺更好，你看起來也會更好，而且生活中的一切都會變得更容易。

Level two is to have a consistent bedtime.

This is really important because you're telling your body, "We do sleep at this time every day." So you can make adjustments in your life: have dinner earlier, plan earlier, put it on your schedule.

這點很重要，因為你是在告訴你的身體：「我們每天都在這個時間 sleep。」這樣你就可以調整你的生活：早點吃晚餐、早點計畫，把這件事排進行程裡。

Think of this as your most important meeting of the day.

把這件事想成你一天最重要的會議。

When you show up to work on time or have meetings with your friends, if you're even 5 minutes late, you apologize.

當你準時上班或跟朋友開會時，如果遲到 5 分鐘，你都會道歉。

Don't disappoint yourself and show up on time.

In my family, when bedtime arrives, Talmudge and I will stop whatever we're doing and run to our bedtimes.

在我家，到了 bedtime，Talmudge 和我會放下手邊的事，衝向我們的 bedtime。

It's funny because we're saying to each other, "We respect bedtime in this family.

這樣很有趣，因為我們在互相說：「我們家很重視 bedtime。

We know we're going to be better family members with each other if we get our sleep." For my bedtime, I've chosen 8:30.

我們知道如果我們睡飽了，我們就能成為彼此更好的家人。」我的 bedtime 我選了 8:30。

I love the morning time, especially the 4 hours of time I have all by myself.

我喜歡早上的時光，特別是那 4 個我獨享的時間。

No one's calling me, no one's messaging me.

沒有人打給我，沒有人傳訊息給我。

I have it all to myself, so I really like to go to bed at 8:30, and

我擁有這一切，所以我真的很喜歡 8 點半上床睡覺，

而且我的早晨是完全屬於我的。

雖然這麼說，但你還是照你自己的方式來。

If you're a night owl and you prefer to go to bed later, that's okay.

如果你是 night owl，喜歡晚點睡，那也沒關係。

Just choose your bedtime and be consistent.

只要選定你的 bedtime，然後持之以恆就好。

第三階段是建立一個 wind-down routine。

I know from personal experience that when I go to bed and I'm thinking about the day's problems or some opportunity, anything that's on my mind, if my head hits a pillow all night long, I'll just think about it.

我個人經驗知道，當我上床睡覺時，腦子裡想著一天的問題或某個機會，任何讓我掛心的事，如果我一整晚頭枕在枕頭上，我都會一直想著。

So what I do now is sleep, Brian, enters the equation 30 to 60 minutes before bedtime.

所以我現在的做法是，在 bedtime 前 30 到 60 分鐘，sleep, Brian 就派上用場了。

And if an incoming thought says, "Oh, you should be worried about this," or "You should think about that," sleep, Brian says, "Thank you for the suggestion.

如果有任何想法跑進來，說：「哦，你應該擔心這個」，或「你應該想那個」，sleep, Brian 就會說：「謝謝你的建議。

Sleep mode is now engaged." So I would encourage you: create a ritual, read a book, go for a walk, do some favorite hobby, but

「睡眠模式已啟用。」所以我會鼓勵你：建立一個儀式，讀本書，散散步，做些你喜歡的嗜好，

avoid screens and avoid anything that's going to get you aroused.

但要避開螢幕，避開任何會讓你興奮的東西。

I know this because I tried hundreds of experiments with food types and eating times, and

我知道這件事是因為我嘗試了數百種食物種類和用餐時間的實驗，

I found that I slept the best with blueprint food and my last meal of the day at 11:00 a.m.

我發現我睡得最好的時候，是吃藍圖食物，而且一天最後一餐是在早上 11 點吃的。

現在，這聽起來可能對你來說很早。

Now, this does not mean that you need to eat at 11:00 a.m. as well.

現在，這不代表你也要在早上 11 點用餐。

What this means is it's an invitation for you to try to explore eating earlier and also trying to avoid big, heavy meals at the end of the day that could really be having a negative effect on your sleep.

這表示邀請你試著提早用餐，也試著避免一天最後一餐吃大餐或重口味的食物，那樣可能會對你的睡眠造成負面影響。

When I go out for social events, I will eat something.

當我參加社交活動時，我會吃點東西。

Sometimes I try to find a light food like steamed vegetables or something like that because having a plate in front of me with food makes everyone feel comfortable.

有時候我會找清淡的食物，像是燙青菜之類的，因為我面前有食物，大家都會覺得自在。

If I don't have it, then everyone's like, "Why are you not eating?" And it's a whole thing.

如果我沒有吃，大家就會說：「你怎麼不吃？」然後就一堆事。

So I really try to blend in to avoid creating chaos in social situations.

所以我真的很努力融入，避免在社交場合製造混亂。

Alright, level five is hopefully an obvious one.

好了，第五個階段應該很明顯了。

You want to avoid stimulants or anything that's going to disrupt your sleep.

你要避免興奮劑或任何會干擾你睡眠的東西。

I know personally, if I drink any alcohol in the latter part of the day, my deep sleep is going to be about 80% less.

我個人知道，如果我在一天後半段喝任何酒精，我的深度睡眠會減少大約 80%。

We metabolize caffeine at different speeds, but I've stopped all caffeine as well.

我們代謝咖啡因的速度不同，但我已經停止攝取所有咖啡因了。

It really has helped me improve my sleep.

這真的幫助我改善了我的睡眠。

So just for you to consider that these things may potentially be degrading your value, your quality of sleep, and

所以只是讓大家考慮一下，這些東西可能會損害你的價值、你的睡眠品質，

to be mindful of what you consume and when you consume it.

並留意你攝取什麼以及何時攝取。

Level six is regulate light in the evening.

So a few things for you to keep in mind is I have an app on my computer, Flux, F-L-U-X.

有幾件事要讓大家記住，我的電腦上有一個叫 Flux 的 App，F-L-U-X。

It eliminates blue light from the screen.

Two is if I'm watching a movie with friends, I'll put on a pair of blue light-blocking glasses.

如果我跟朋友一起看電影，我就會戴上一副抗藍光眼鏡。

My room is entirely blacked out with curtains, and if I'm traveling, I will wear a mask.

我的房間用窗簾完全遮光，如果我出差旅行，我就會戴眼罩。

And so you're trying to avoid light that is going to otherwise disrupt your sleep and just be mindful.

所以你要盡量避免那些會干擾你睡眠的光線，並且要多留意。

Probably the most important thing here is just try to eliminate screens in that downtime before bed.

在睡前的那段時間，最重要的一點大概就是盡量避免使用螢幕。

Level seven is to maintain an ideal temperature for your sleep.

第七個階段是維持理想的睡眠溫度。

Now, I think Goldilocks got this right: not too hot, not too cold.

我覺得金髮女孩（Goldilocks）在這方面做得很好：不要太熱，也不要太冷。

You, of course, we can say specific numbers, but everyone's different.

當然，我們可以說出具體的數字，但每個人的情況都不同。

And so more important is either it being too hot or too cold is going to create suboptimal sleep.

所以太熱或太冷都會造成睡眠品質不佳。

And there's also considerations with a partner and other members in the family.

另外，也需要考慮到伴侶和其他家人的因素。

So just be mindful that you don't want to be in either one of the extremes.

所以要留意，不要讓自己處於任何極端的情況。

So for my own personal temperature control, I use an eight sleep mattress, and

至於我個人如何控制溫度，我會使用 eight sleep 床墊，

during my deep sleep, it's down to 71 Fahrenheit, and then during my REM, it's up to 73.

在我的深層睡眠時，溫度會降到攝氏 21.7 度，在我的 REM 睡眠時，則會升到攝氏 22.8 度。

Consider changing your thermostat or aircon settings, experimenting with different types of bedding, and

可以考慮調整你的恆溫器或冷氣設定，試試不同種類的寢具，

Level eight is creating a peaceful sleep environment for you, for your family, for your children.

第八個階段是為你、你的家人、你的孩子創造一個寧靜的睡眠環境。

If I could travel back in time, I would sit everyone down and say, "We are a sleep family, and

如果我能回到過去，我會把大家叫來，然後說：「我們是一個重視睡眠的家庭，

這就是我們如何重視睡眠的規則。

We never wake anyone up unless we feel like our life is being threatened." You're doing them a favor, and

除非覺得生命受到威脅，否則我們絕不叫醒任何人。」你這麼做是在幫他們，

you're setting them up with good habits that will endure throughout their life.

而且是為他們建立一生受用的好習慣。

she was more than willing to say, "I understand your bedtime is at 8:30, so after 8:30, I will make sure they're in there, in the home, in their kettles." Very considerate.

她很樂意地說：「我明白你的 bedtime 是晚上 8 點半，所以 8 點半之後，我會確保牠們在家裡、在籠子裡。」真是貼心。

So you can do things with neighbors, with partners, with friends.

所以你可以跟鄰居、伴侶、朋友這樣做。