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  • I know this happened to you, too.


  • You wake up at 7 a.m. and you feel refreshed.

    你早上 7 點鐘起床時,清神飽滿。

  • You decide to sleep in for 2 more hours, and when you wake up at 9 a.m., you feel like crap.

    你決定多睡個 2 小時,但在 9 點起床時,卻感覺糟透了。

  • How come those extra 2 hours, instead of energizing you, they actually made you feel worse?

    為什麼那多出來的 2 個小時,讓你感覺更糟,而不是更有精神呢?

  • Well, first we need to understand how our sleep works, so we can figure out how to manipulate it and wake up alert and refreshed.


  • Our sleep is made of three stages.


  • The first stage is called "light sleep."


  • This is right after you go to sleep.


  • Any sudden noises may awake you, and people often report that they feel awaken when sleeping in this stage.


  • The second stage is "deep sleep" or "Delta Phase."


  • This is where we sleep most deeply.


  • The last stage is called "REM Sleep" or "rapid eye movement sleep."

    最後一個階段是「快速動眼睡眠(REM 睡眠)」。

  • This is the stage where we dream.


  • Our eyes dart back and forth beneath closed lids and our muscles temporarily shut down to prevent us from acting out dreams.


  • After the REM sleep, we enter the first stage, light sleep, and the cycle repeats.

    經過 REM 睡眠後,我們會回到第一階段的淺層睡眠,然後重複這個週期。

  • The whole cycle takes around 90 minutes to complete.

    整個週期大約 90 分鐘會完成。

  • So if you were sleeping for 9 hours, that means you've been through 6 sleep cycles.

    所以如果你睡了 9 個小時,代表你經歷了 6 個睡眠週期。

  • The reason we feel groggy and tired, is when we wake up in the middle of the cycle.


  • So if you want to feel refreshed, find out when you want to be awake, then count backwards in 90-minute blocks.

    所以如果你想要感到有精神,決定你要起床的時間,然後以 90 分鐘的間隔往後推算。

  • For example, if you need to wake up at 7 a.m., you should aim to be asleep at 11:30 p.m.

    舉例來說,如果需要在早上 7 點起床,你應該以晚上 11 點 30 分入睡為目標。

  • That's 7 and a half hours of sleep, or 5 cycles. Of course, you can plan for 6 or 9 hours of sleep, but that depends on you.

    這樣是 7 個半小時,也就是 5 個週期的睡眠,當然你也可以計畫睡個 6 小時或 9 小時,一切取決於你。

  • And also, the common belief that we should sleep for 8 hours per night is actually wrong, because it does not align with our sleep cycles.

    此外,一個晚上需要睡 8 小時這個常見的說法其實是不對的,因為它並不符合睡眠週期。

  • So, if you want to never again feel tired or groggy in the morning, and if you want to wake up alert and refreshed, keep in mind the 90-minute rule.

    所以你如果不想在起床時感到又累又昏,希望可以神采奕奕的話,要牢記這 90 分鐘原則。

  • Anyway, don't forget to subscribe, and thanks for watching.


I know this happened to you, too.


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