You need sleep after learning to essentially hit the save button on those new

你需要睡覺後，學會基本上點擊保存按鈕的那些新的。

memories, so that you don't forget.

回憶，讓你不會忘記。

But what we've also learned is that you need

但我們也瞭解到的是，你需要

sleep before learning as well and now -to almost prepare your brain, a little bit

睡覺前的學習，以及現在 - 幾乎準備你的大腦，一點點的

like a dry sponge ready to initially soak up new information. So you need

就像一塊乾燥的海綿，準備初步吸收新的資訊。所以你需要

sleep on both sides of that equation and that's why pulling the all-nighter

睡覺的兩邊的方程和'這就是為什麼拉通宵達旦

before the exam is a very bad idea.

在考試前是一個非常糟糕的想法。

When you sleep you actually see almost a

當你睡覺時，你實際上看到的幾乎是一個

three-fold increase in creative abilities as a consequence and there's

創作能力是以提高了三倍，而且有'的。

some wonderful anecdotes demonstrating this sleep inspired creative benefit.

一些精彩的軼事展示了這種睡眠激發的創意效益。

Keith Richards, from the Rolling Stones, actually used to go to sleep with a

滾石樂隊的基思-理查茲，其實以前睡覺時都會帶著一個。

guitar and a tape recorder because he understood the power of dream sleep, what

吉他和錄音機，因為他了解夢境睡眠的力量，什麼是夢境睡眠？

we call REM sleep, and he describes in his autobiography how one night he

我們稱之為REM睡眠，他在他的自傳中描述了有一天晚上他是如何的

started the tape recorder, went to sleep and the next morning the

啟動了錄音機，睡了一覺，第二天早上就開始了

tape had run all the way through, he rewinded it back and there in some ghostly

帶子已經跑完了所有的方式，他倒帶，有一些幽靈般的

vision were the opening chords of Satisfaction,

視覺是《滿意》的開篇和絃。

the most famous Rolling Stones song.

滾石樂隊最著名的歌曲。

And then he said it was followed by about 43 minutes of snoring thereafter.

然後他說，此後又打了大約43分鐘的鼾聲。

It's probably the reason that no one has ever told you

這可能是沒有人告訴你的原因。

to stay awake on a problem.

在一個問題上保持清醒。

Sleep is a wonderful health panacea. Every major disease that seems to be

睡眠是一種奇妙的健康靈丹妙藥。每一種重大疾病，似乎都是

killing us in the developed world has significant -and many of them causal-

發達國家殺戮我們的人有重大的----而且其中許多是因果關係。

links to a lack of sleep. So the two most feared diseases,

與睡眠不足有關。所以最怕的兩種疾病。

which are Alzheimer's disease and cancer, both have strong links

是阿爾茨海默氏症和癌症，兩者都有很強的聯繫。

to short sleep duration across the lifespan.

以至於一生中睡眠時間短。

Short sleep will actually predict all cause mortality. So you may

短暫的睡眠實際上會預測所有原因的死亡率。所以你可以

have heard that old maxim people would tell you that "you can sleep when you're dead".

聽過那句古老的格言人們會告訴你，"你可以睡覺時，你'死了"。

Well, it is mortally unwise advice if you adopt that mindset.

好吧，如果你採取這種心態，那是致命的不明智建議。

We know from the science that you will be both dead sooner

我們從科學上知道，你們兩個都會早早死去

and the quality of that now shorter life will be significantly worse.

而現在縮短壽命的品質將大大降低。

Less sleep does not equal more productivity, it's a fallacy that still

睡眠少不等於生產力高，這是一個謬論，仍然是

remains in business and it's actually a very costly one too. The RAND Corporation

依然在經營，而且它'其實也是一個非常昂貴的。 蘭德公司

several years ago performed a global survey of the cost of sleep deprivation

幾年前，對睡眠不足的成本進行了全球調查。

across nations and what they found was that insufficient sleep within the

他們發現，睡眠不足，在國家之間，他們發現，睡眠不足，在國家之間，他們發現，睡眠不足。

workplace cost most nations about two percent of their GDP. So, just think about

工作場所花費了大多數國家的GDP的2%左右。所以，想想看

that, if we could solve the sleep crisis within the workplace we could perhaps

如果我們能解決工作場所的睡眠危機，我們或許可以做到

double the budget for education, maybe we could even half the healthcare deficit

教育預算翻倍，也許我們還可以把醫療赤字減半

that were suffering in most of these developed nations. So sound sleep is

在這些發達國家中，大多數人都在受苦。所以，酣睡是

sound business, that's exactly what the science teaches us.

健全的業務，這正是科學教我們。