正文翻譯

people of reddit who survive on less than 8 hours of sleep, how?

你是怎么每天睡不夠8小時(shí)還能活下來(lái)的？

評(píng)論翻譯

Inside_Ice_6175
Hatred and the need to pay bills.

仇恨，和付賬單的需要。

LilSebastianFlyte
Friendly neighborhood sleep scientist stopping in. Most adults need 8-9 hours to function optimally. This is supported by a pretty robust body of research. Shorter sleep duration than this is associated with performance decrements across a variety of domains, and there is evidence for negative impacts on physiological health in the short and long term as well. Sleep is key to processes like restoration in various physical systems. There is also growing evidence that short sleep interferes with consolidation of memory from short- to long-term storage. Sleep and relationships also appear to affect each other reciprocally. Good relationships promote good sleep, and bad sleep can hurt relationship functioning. Tl;dr—it’s bad for you bro (for the vast majority of people, anyway), even if it feels like it isn’t.

左鄰右舍都喜歡的好睡眠科學(xué)家來(lái)說(shuō)兩句。絕大多數(shù)成年人想要以最好的狀態(tài)去工作的話，都需要8-9個(gè)小時(shí)的睡眠。這是受到非常經(jīng)得起檢驗(yàn)的研究的支持的。相比之下更加短暫的睡眠，與多個(gè)領(lǐng)域的能力衰退有關(guān)，并且也有證據(jù)證明從短期和長(zhǎng)期來(lái)看對(duì)心理健康有負(fù)面影響。睡眠是多個(gè)生理系統(tǒng)進(jìn)行恢復(fù)的關(guān)鍵。也有不斷增加的證據(jù)表明，過(guò)短的睡眠會(huì)干預(yù)短期和長(zhǎng)期記憶的鞏固。睡眠和人際關(guān)系也似乎會(huì)彼此影響。好的關(guān)系會(huì)帶來(lái)好的睡眠，不好的睡眠也會(huì)給人際關(guān)系造成上海。太長(zhǎng)不看：對(duì)你不好，兄弟（總之對(duì)絕大多數(shù)人來(lái)說(shuō)是這樣），即便你感覺(jué)并非如此。

Sleeping too much is also associated with negative outcomes. For example, sleeping more than 9 hours is predictive of elevated cardiovascular risk.

睡得太多同樣與負(fù)面的后果緊密相關(guān)。例如，超過(guò)9個(gè)小時(shí)的睡眠，是心血管風(fēng)險(xiǎn)增加的前兆。

There is limited but growing evidence that some people are true “Short Sleepers” who may experience fewer or no apparent negative cognitive effects of short sleep. This phenomenon is poorly understood, but is being investigated increasingly. Research is slowed in part by the difficulty of finding participants who are true short sleepers, but it is clear that most of us are not in this category, even if we think we are. The truth, according to the best available evidence, is that the vast majority of adults NEED 8 hours for best results. It is also critical to note that it is not clear whether people who feel like they experience no negative effects from short sleep are at lower risk for well-established physiological costs of short sleep, such as elevated cardiovascular risk.

有有限但尚在增加的證據(jù)表明，有一些人確實(shí)是“短睡者”，他們對(duì)于睡眠過(guò)短導(dǎo)致的認(rèn)知問(wèn)題可能不會(huì)經(jīng)歷，或者經(jīng)歷得少一些。對(duì)這種現(xiàn)象的研究還十分膚淺，但是正在不斷增加。研究受阻的部分原因在于，很難找到真的短睡者，但很明顯的是我們絕大多數(shù)人都不屬于這種人，即便我們認(rèn)為自己是這樣。事實(shí)在于，根據(jù)最好的研究證據(jù)，絕大多數(shù)的成年人為了獲得最好的狀態(tài)都需要睡8個(gè)小時(shí)。此外還有一點(diǎn)需要注意的是，那些感受不到缺覺(jué)造成的負(fù)面影響的人，究竟對(duì)于缺覺(jué)所造成的證據(jù)充分的生理?yè)p傷（例如心血管疾病風(fēng)險(xiǎn)上升）是否也同樣免疫，這仍然是未知的。

Emerging evidence is beginning to suggest that even if you feel you are not experiencing psychological or physical costs of short sleep, your actual physical health costs may be the same as for people who do feel the cognitive effects of short sleep.?

越來(lái)越多的證據(jù)表明，就算你覺(jué)得自己沒(méi)有因?yàn)槿庇X(jué)而感到生理或是心理上的代價(jià)，你實(shí)際上的生理?yè)p傷或許也和那些能感到缺覺(jué)帶來(lái)的認(rèn)知障礙的人一樣。

You can improve the quality of your sleep by prioritizing “sleep hygiene.” This includes having a regular bed/wake time each day—even on the weekends. There’s no such thing as catching up on lost sleep, not in a true sense; you can’t undo the damage completely. Further, some evidence is beginning to indicate that the tempting practice of sleeping in on weekends to try to repay sleep debt has negative effects beyond the sleep that has already been lost. A consistent bed/wake schedule is one of the best gifts you can give yourself.

你如果想要改善自己的睡眠質(zhì)量，可以試著重視“睡眠衛(wèi)生”。包括每天規(guī)律的上床、起床時(shí)間（就算在周末）。沒(méi)有補(bǔ)覺(jué)這回事，它其實(shí)沒(méi)用：你是不能直接撤銷(xiāo)你受到的損傷的。此外，也郵政局開(kāi)始表明，在周末大睡特睡，償還工作日的睡眠債務(wù)的行為，實(shí)際上會(huì)造成比原本的缺覺(jué)還要嚴(yán)重的負(fù)面影響。穩(wěn)定的睡眠規(guī)律是你能送給自己的最好的禮物。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.cn 轉(zhuǎn)載請(qǐng)注明出處

Other tips you may have heard include minimizing light exposure, especially to blue light, for a few hours before bed. There is limited evidence about the effectiveness of things like phones’ native settings for blue light reduction, so consider getting some filter glasses to put on when you are approaching bedtime, and avoid screens. Other good resources are available via you googling it :)

其他一些你可能聽(tīng)說(shuō)過(guò)的建議，包括在睡前幾個(gè)小時(shí)降低自己被光照的程度，尤其是藍(lán)光。對(duì)于手機(jī)自帶的降低藍(lán)光的功能是否有效目前暫時(shí)缺乏證據(jù)，因此在你快要睡覺(jué)的時(shí)候最好弄點(diǎn)濾光鏡，并且睡前避免看屏幕。只要你愿意百度一下，你就能找到其他好的方法。

Sweet dreams!

祝你好夢(mèng)！
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.cn 轉(zhuǎn)載請(qǐng)注明出處

Lacrus314
Step 1 : ignore all the cries for help your body releases

第一步：忽略你的身體發(fā)出的所有求救信號(hào)

Step 2: there is no step 2

第二步：沒(méi)有第二步

TopHatTyrant
Did you forget the crippling caffeine addiction that just makes you tired but faster

你難道忘了那種只會(huì)讓你更累的咖啡因癮了嗎？

With-a-Cactus
A coworker told me he doesn't drink coffee on the weekends. I responded that I have a latte machine that only gets used on the weekends.

有個(gè)同事曾經(jīng)跟我說(shuō)過(guò)，他周末不喝咖啡。我回答他說(shuō)，我有個(gè)做拿鐵的機(jī)器，只在周末用。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.cn 轉(zhuǎn)載請(qǐng)注明出處

willowsonthespot
The wonderful thing about caffeine addiction that I learned when I kicked the habit. I can actually survive on less sleep now because I am not addicted. Fucking caffeine makes you tired man, it ain't worth it.

在我放棄喝咖啡的愛(ài)好之后，我才發(fā)現(xiàn)咖啡因成癮的壞處。我現(xiàn)在可以睡得更少也沒(méi)問(wèn)題了，因?yàn)槲覜](méi)有喝咖啡的癮。該死的咖啡因會(huì)讓你累得慌，根本不值得。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.cn 轉(zhuǎn)載請(qǐng)注明出處

cmac4ster
Hate myself, decide I'm going to bed earlier tonight, fail, repeat

恨自己，決定今晚早點(diǎn)睡，失敗，然后重復(fù)

BrownSugarBare
It's cute when we think we're going to go to bed earlier, right? I'm constantly in a state of delusion.

我們竟然會(huì)以為自己能早點(diǎn)睡，真是可愛(ài)不是嗎？我經(jīng)常就處于這樣的幻覺(jué)之中。

AdorableAnathema
Hello! I just wanted to offer a small possible help as a long lived bed tosser(lol). If you don't start to doze after 20-30 mins, just get up and do something. Not like... watch a thing/play a game etc. Like actually 'Do something' . Scrub the bath, load the dish washer, sweep the floor... w/e. I found that doing this kind of stuff takes the same time I'd just lay there, stressing about not sleeping but after a few weeks of doing stuff like that, when in bed you're all 'oh fuck... Stuff is DONE. I'm a real person rn. That's a nice feeling'. About 50% of the time it leads to me sleeping, but 100% of the time it leads to me feeling more kind of.. Idk... put together? and functional? ... Idk. I'm on a journey with it but this feels like a hack tbh. I started expanding it into making my lunch for the next day to save time in the morning... Now I get an extra 15 minutes in the morning whenever I can't sleep. It just helps. Not much but it helps a bit after years of nothing at all helping. Maybe you're similar and it helps you too. Maybe.

你好！我只是以一個(gè)大齡失眠專(zhuān)業(yè)戶的身份為你提供一點(diǎn)小小的幫助。如果你過(guò)了二三十分鐘還沒(méi)睡著的話，那么干脆起床去做點(diǎn)事情。不是看視頻或者打游戲那種事情。真正地“做點(diǎn)事情”。把浴缸擦干凈，把洗碗機(jī)裝好，拖地板等等。我發(fā)現(xiàn)做這種事情花費(fèi)的時(shí)間和我躺在床上因?yàn)樗恢械綁毫κ且粯拥?，但是在?jiān)持幾個(gè)星期之后，等到你上床了，你就會(huì)想“他媽的，我該干的都干完了！我現(xiàn)在是個(gè)真正的人了。這種感覺(jué)真好。”大概一半的情況下這能讓我直接睡著，但是我100%會(huì)讓我感覺(jué)……怎么說(shuō)……更完整了？更有用了？我不知道。我還在試著習(xí)慣，但我覺(jué)得這算是一個(gè)小妙招?，F(xiàn)在我已經(jīng)開(kāi)始用這段時(shí)間來(lái)給第二天做午餐，從而省下第二天早上的時(shí)間了。那么就算我睡不著覺(jué)，第二天早上我也能多睡15分鐘。盡管不算太多，但是至少比好幾年都什么用也沒(méi)有強(qiáng)。希望你也和我差不多，并且也能給你帶來(lái)幫助。希望如此。

Gl. Life is weird.

祝你好運(yùn)。生活真怪。

Skithana
That's solid advice, tho only if you don't live with anyone else or in a cheap apartment building of course, otherwise that becomes impossible unless you wanna become the annoying person who constantly wakes up everyone else in the house/ building in the middle of the night.

非常有用的建議，只要你不是跟別人一起住，或是住在一個(gè)便宜的公寓樓里就好，不然這種事就不可能辦到，除非你想要變成那個(gè)鬧人的家伙，每天半夜都把房子里的其他人叫醒。

Something a bit more quiet that can also help out both mentally and physically is simple exercise; push ups, sit-ups, squats, stuff that makes you move slowly and in place and doesn't have you jump or move quickly.

一些更加安靜，但也能給你的身體和精神帶來(lái)幫助的方式，就是鍛煉。俯臥撐，蹲起，深蹲，這些能夠讓你慢慢地在同一個(gè)而地方活動(dòng)，并且也不用蹦跳或者到處亂動(dòng)的活動(dòng)。

Don't have to do it for like an hour and get all sweaty and such either, just 10 - 20 minutes of low-paced exercise is usually enough to help.

用不著拼命練一個(gè)小時(shí)，搞得渾身是汗，十到二十分鐘的低強(qiáng)度鍛煉就足夠了。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.cn 轉(zhuǎn)載請(qǐng)注明出處

QuackNate
"Whelp, I can't sleep. Time to mow the lawn."

“嗨，睡不著啊。把草坪修了吧?！?/p>

OmegaNut42
Picturing someone setting up construction lights to mow the lawn in the middle of the night is hilarious. When the cops roll up he'd just say "sorry boys, just couldn't sleep, ya know how it is" lol

腦補(bǔ)出一個(gè)人半夜把工地用的燈掏出來(lái)開(kāi)始除草真是太搞笑了。等警察過(guò)來(lái)的時(shí)候他再來(lái)一句“不好意思啊哥們兒。睡不著。你們都懂?！?/p>

QuackNate
"I'm done anyway. Just gotta get the leaf blower out."

“來(lái)都來(lái)了，把鼓風(fēng)機(jī)拿出來(lái)吹吹葉子吧?！?/p>

weezybreezy747
I have a co-worker who is a cleaner in a psych hospital who is 50, only works nights and says she only sleeps 3 or 4 hours a day. Don't know how she does it.

我有個(gè)同事在精神病醫(yī)院當(dāng)清潔工，她50歲了，只干夜班，她說(shuō)自己一天只睡三四個(gè)小時(shí)。我不知道她是怎么做到的。

alex_nwo
My boss is like this. He's around 50, goes to bed at 10-11pm, wakes up at 2-3 am, starts working. Everyone in the company knows that is mandatory to check your email righ at the start of the day because the boss sends stuff during the night. Somehow he's the most energetic guy ive ever met.

我老板就差不多這樣。他五十歲左右，每天10點(diǎn)到11點(diǎn)睡覺(jué)，凌晨?jī)扇c(diǎn)鐘起床就開(kāi)始工作。公司里的每個(gè)人都知道在早晨起床的時(shí)候必須要看一眼郵件，因?yàn)槔习鍟?huì)在半夜發(fā)送東西。不知為何，他是我這輩子遇見(jiàn)過(guò)的最活力充沛的人。