Why do we get nightmares?

為什麼我們常常會做惡夢呢？

Because everyday my teacher conducts a surprise test.

因為我的老師每天都給我們突襲小考。

Nah.

不是。

On waking, we feel our heart pounding and can usually recollect the nightmare.

驚醒時我們能感受到心臟在強烈跳動，且能回憶起前一刻所做的惡夢。

Nightmares usually occur during the REM stage of sleep.

惡夢通常都發生在快速動眼期。

Even though they are more common in children, many adults also experience them.

儘管惡夢較常發生在小孩身上，許多成人也還是會作惡夢。

There could be multiple reasons behind nightmares.

有許多原因都是促成惡夢的元兇。

Having late-night snacks increases our metabolism, triggering more brainwaves and causing nightmares.

吃宵夜會促進新陳代謝，引發更多腦波最終導致做惡夢。

Certain medications like blood pressure medications, antidepressants, etc. can also cause nightmares.

某些藥物例如血壓藥、抗抑鬱藥......等也是造成作惡夢的原因。

Also, if we are sleep deprived or have certain sleep disorders, this can also lead to nightmares.

此外，當睡眠時間被剝奪，亦或是有睡眠障礙時都可能導致做惡夢。

Stress and anxiety can also lead to adult nightmares.

壓力和焦慮會造成成年人做惡夢。

People who have experienced a huge trauma or are suffering from post-traumatic stress disorder can also suffer from nightmares.

那些經歷巨大心理創傷或是創傷後壓力症候群的人也可能會有惡夢。

Thus, eating healthy, sleeping on a schedule and staying stress-free can help us stay away from nightmares.

因此，健康飲食、規律的睡眠時間和保持無憂無慮可以避免做惡夢。

What is sleep paralysis?

什麼是睡眠癱瘓症呢？

No idea.

不知道。

Sleep paralysis is a condition in which we are conscious, but temporarily unable to move or speak.

當我們睡醒有意識但卻無法移動四肢與說話時，就稱為睡眠癱瘓症。

It can usually occur when we suddenly wake up during REM sleep.

這種症狀常出現在人驚醒於快速動眼期。

What is REM sleep?

什麼是快速動眼期？

Basically, there are four stages of sleep.

基本上，睡眠分成四個階段。

One of them is rapid eye movement sleep, that is, REM sleep.

其中一個階段便是快速動眼睡眠期，簡稱快速動眼期。

In this stage, we dream.

在這個睡眠階段我們會做夢。

Researchers suggest that when we enter REM sleep, two chemicals, glycine and GABA switch off the activity of cells in the brain that allow our muscles to move.

研究員發現當我們進入快速動眼期時，體內的氨基乙酸與氨基丁酸會強迫腦中促使肌肉移動的腦細胞停止運作。

Oh no.

喔不！

This is so bad.

這太糟糕了。

No.

不對。

It is actually beneficial because paralyzed muscles prevent us from enacting our dreams in reality and getting hurt.

這其實對人是好的，因為麻痺的肌肉可以防止我們做出夢中可能讓人受傷的動作。

However, sometimes we suddenly wake up during REM sleep.

然而，有時候我們會在快速動眼期時驚醒。

But if glycine and GABA are still active, we are temporarily unable to move, even though we are conscious.

但當氨基乙酸與氨基丁酸還在運作時，我們就會暫時無法移動，儘管我們的意識是清醒的。

This is called sleep paralysis.

這就是俗稱的鬼壓床。

Which is the best sleeping position?

那麼哪個才是最好的睡姿呢？

Mine.

我的！

Alright.

好吧。

Let's see.

讓我們來瞧瞧。

Sleeping on our back allows our spine to rest in a neutral position, preventing neck and back pain.

仰睡可以讓脊椎好好休息，這樣可以預防頸部與背痛。

Also, as the face is not pressed against the pillow,

而且你的臉也不會被緊壓在枕頭上。

It avoids over wrinkling.

這樣可以預防皺紋。

However, this position is prone to more snoring.

然而這個睡姿較容易使人打呼。

Sleeping on our stomach prevents snoring but makes it difficult to maintain a neutral spine position.

趴睡可以預防打呼，但卻會使脊椎難以保持在可以休息的位置。

It puts pressure on our joints and muscles, leading to numbness, neck and back pain, etc.

趴睡會施加壓力在關節與肌肉上，導致麻痺、脖子痛與背痛......等。

Sleeping on our side keeps the spine elongated and prevents neck and back pain.

側睡會拉長我們的脊椎且能預防頸部與背痛。

Sleeping especially on the left side decreases acid reflux, improves blood circulation, digestion, etc.

尤其是向左側睡能減少胃酸逆流、促進血液循環和消化等等。

However, side sleeping presses our face against the pillow and increases the chances of wrinkling.

然而，側睡會使臉部擠壓在枕頭上，增加了產生皺紋的機率。

Some people even curl up tightly while sleeping on one side.

有些人在側睡時甚至會蜷起身子。

This restricts breathing.

這會讓人難以呼吸。

Now, since all positions have advantages and disadvantages, there is no best position.

所有姿勢都有好與壞，我們可以知道並沒有所謂的最佳睡姿。

But if sleeping in a specific position is causing problems, you can switch to other positions for better results.

但當某個睡姿使你不舒服，你就可以換一個姿勢來改善問題。

My horse fainted.

我的馬昏倒了。

Somebody help.

來人啊幫幫忙！

Haha.

哈哈。

Just Kidding.

開玩笑的啦！

Horses can sleep lying down, but being massive in size, they wouldn't be able to get up and run from predators.

馬可以躺著睡，但因其巨大的身形使牠們在遇到獵食者時無法立刻起身逃跑。

Also, lying down for long restricts blood circulation putting pressure on their organs.

躺久了也會阻礙牠們的血液循環且會擠壓到器官。

Hence, through evolution they developed a mechanism called stay apparatus in which they lock the ligaments and tendons of their legs to avoid falling.

經過演化牠們便有了特殊的支持器官；這個特殊器官可以使馬在睡覺時，韌帶與肌腱保持不動來預防跌落。

Thus helping them take small naps while standing.

因此馬才得以站著睡覺。