【W(wǎng)hat I've Learned】

How To Get More Quality Sleep

如何獲得更多高質(zhì)量的睡眠

I assume you're here because you already understand that sleep is a top priority for good health.

我假定你看本視頻，已經(jīng)了解良好睡眠是達(dá)到健康的。

But in either case let me first quickly point out just one thing about sleep.

不過(guò)先讓我短暫快速指出有關(guān)睡眠的一件事。

Before you stay up late to get just little bit more work done,or to watch that movie newly added to netflix,think about the things you need to do or the decisions you need to make tomorrow,and decide whether all that is OK to do after a couple beers in the morning.

在你想要多完成點(diǎn)工作或觀看網(wǎng)飛電視服務(wù)中的新電影而晚睡之前，想象你需做的事或描述你明天需做的事，評(píng)斷下如果在明天上午做這些事之前先喝上幾瓶啤酒是不是OK。

There are several studies that compare sleep impairment to drunkenness,and this one in particular found that just 17 to 19 hours of going without sleep (a normal day for most of us) was equivalent or worse to a Blood Alcohol Concentration of 0.05 percent.

有好些研究比較睡眠不足與醉酒之間的異同，這個(gè)研究尤其發(fā)現(xiàn)，僅僅是17—19小時(shí)沒(méi)有睡覺(對(duì)我們大多數(shù)是挺正常的一天的清醒時(shí)間)，這等同于甚至高于血液中酒精濃度0.05%。

In this talk Chris Barnes discusses how after 4 days on 5 hours of sleep,you're almost the equivalent of too drunk to drive,and then in 14 days on 6 hours of sleep you are as bad as if you had stayed up an entire night.

在這個(gè)演講中，Chris Barnes談到在每天5小時(shí)的睡眠持續(xù)4天后，如何造成你幾乎等同于無(wú)法駕駛的醉酒狀態(tài)；以及每天6小時(shí)睡眠持續(xù)14天，如何和熬夜學(xué)習(xí)一整晚不睡一樣糟糕。

Alright so how do we get more quality sleep?

好叭(╯▽╰)，那么我們?cè)鯓荧@得更好品質(zhì)的睡眠呢？

We live in a very cyclic world.

我們生活在一個(gè)非常有規(guī)律的循環(huán)周期的世界。

We have four seasons,stars have annual patterns,some birds migrate annually,and of course,circadian rhythms are very important for most living things,even bacteria have circadian rhythms.

我們有四季，星星會(huì)斗轉(zhuǎn)星移，鳥會(huì)每年遷徙，當(dāng)然，晝夜節(jié)律對(duì)大多數(shù)生命都非常重要，即使是細(xì)菌也有晝夜節(jié)律。

Humans are no different.

人類也一樣。

We have a daily dose of cortisol in the morning to wake us up and a rise in melatonin at night to put us to sleep at night.

我們每天早晨分泌一定量的皮質(zhì)醇讓我們起床，夜晚分泌更多的褪黑激素讓我們?nèi)胨?/p>

We also have ultradian rhythms - rhythms shorter 24 hours where we experience oscillations in alertness,concentration,and physical performance throughout the day.

我們還有亞晝夜節(jié)律。(90—120分鐘的周期，在此期間身體逐漸從精力旺盛的狀態(tài)過(guò)渡到生理上的低谷期)

Unfortunately nowadays we're either moving so fast or medicating these rhythms with caffeine to point that we're no longer aware of them.

遺憾的是，如今我們不是匆匆忙忙，就是用類似咖啡因等手段給身體節(jié)律下了藥，于是我們不能再察覺到身體節(jié)律。

However if you can act in sync with these rhythms,falling asleep and getting up in the morning can be as smooth and seamless as a rower hitting a good stroke.

不過(guò)，如果你能與這些身體節(jié)律同步協(xié)調(diào)，按時(shí)入睡以及早起，就能變得像劃船者劃出槳一樣順暢無(wú)痕。

What we should strive for,and what our bodies would like for us to do,is to fall asleep just a few hours after the sun goes down.

我們所需努力的，也是身體所希望的，就是在太陽(yáng)下山幾個(gè)小時(shí)之后睡覺。

This differs depending on where in the world you are,but for most people it's around 10 p.m.

這根據(jù)你所處的地球上的位置有一些差異，不過(guò)對(duì)大部分人而言，就是晚上10點(diǎn)左右。

As Russell Foster explains in this talk,as you're awake throughout the day,adenosine builds up in the brain and you develop a sleep pressure.

正如 Russell Foster 在這個(gè)演講中談到，你醒了一整天，大腦產(chǎn)生了腺苷，這就積累了睡眠壓力。

Then during the night,physiological processes such as melatonin secretion work to set up a "sleep window".

然后到了晚上，生理學(xué)過(guò)程如褪黑激素開始了分泌，這就是呼喚睡眠的“睡眠窗口”。

If the buildup of sleep pressure and the sleep window are in alignment then you drift off to sleep without a hitch.

如果積累的睡眠壓力與睡眠窗口時(shí)機(jī)吻合，這時(shí)你就能毫不費(fèi)力地入睡。

However if the sleep window is out of sync with the sleep pressure due to using caffeine too much,having a wonky sleep schedule or because you're stimulating yourself with your phone before bed,then you'll miss your chance.

然而如果因攝入太多咖啡而沒(méi)有足夠的睡眠壓力，與睡眠窗口不能同步，或有不穩(wěn)定的睡眠規(guī)律，或你在上床之前玩手機(jī)刺激了自身感官，你將錯(cuò)過(guò)順利入睡的機(jī)會(huì)。

After the sleep window closes,usually around 11 p.m. your body is programmed to give you a second wind of energy in the form of cortisol which can keep you awake until as late as 2 a.m.

在睡眠窗口關(guān)閉后，通常在晚上11點(diǎn)，你的身體會(huì)用皮質(zhì)醇的形式給你注入第二波能量，而這會(huì)讓你保持清醒一直到凌晨2點(diǎn)。

Now,if you have the flexibility in your schedule to go to sleep at 2 and wake up at 9 that might not sound like such a big deal,but the anticarcinogen and antioxidant melatonin as well as Human Growth Hormone - the "young hormone" are secreted in their strongest doses between 10 p.m. and 2 a.m.

那么，如果你有著松散的日程，在凌晨2點(diǎn)睡覺，早上9點(diǎn)起床之類的，你可能覺得這事沒(méi)什么大不了的，但是抗癌劑和抗氧化劑褪黑激素，還有人生長(zhǎng)激素，也就是年輕激素，這些激素分泌最旺盛的時(shí)間，是在晚上10點(diǎn)到凌晨2點(diǎn)之間。

As neurologist Kulreet Chaudhary says,"If your body is chronically deprived of the regenerative sleep between 10:00 p.m. and 2 a.m.,then you may still feel fatigued when you wake up in the morning."

就像精神病學(xué)家Kulreet Chaudhary說(shuō)的，如果你的身體長(zhǎng)期缺乏在晚上10點(diǎn)到凌晨2點(diǎn)的再生性睡眠的話，那么你仍然會(huì)在起床時(shí)感到疲勞。

An easy way to set yourself up to fall asleep at this time is by resetting your biological clock by getting some sun in the morning between the hours of 6 a.m. and 8 a.m.

一個(gè)能讓你在這段期間入睡的簡(jiǎn)單方法是，通過(guò)在早上6點(diǎn)到8點(diǎn)之間接觸到一些陽(yáng)光，重新調(diào)整你的生理時(shí)鐘。

Research from the journal "Innovations in Clinical Neuroscience" found that exposure to sunlight in the morning significantly decreased cortisol levels later in the day.

來(lái)自《臨床神經(jīng)科學(xué)創(chuàng)新雜志》上的研究發(fā)現(xiàn)在早上接觸陽(yáng)光能有效減少之后的皮質(zhì)醇水平。

By getting some sunlight when you wake up,you set your cortisol and melatonin to be at optimal levels for getting a good night's sleep and falling asleep at the right time.

通過(guò)在起床后接觸一些陽(yáng)光，你讓自己的皮質(zhì)醇和褪黑激素處于最適宜的水平，讓你晚上擁有良好睡眠并在最恰當(dāng)?shù)臅r(shí)間順利入睡。

A caveat here is that your body is very good at latching on to whatever rhythm it can,so if for whatever reason your schedule does not allow for you to go to bed by 10 p.m.,try and least keep the same bedtime each night.

這里有一條忠告——身體對(duì)于任何規(guī)律節(jié)奏都能很好地適應(yīng)，所以不論有什么原因你無(wú)法安排自己晚上10點(diǎn)上傳睡覺，至少試著在每晚保持相同的上床時(shí)間。

We're a lot more like Pavlov's dogs than we'd like to think.

我們比自認(rèn)為的更像巴甫洛夫的狗(經(jīng)訓(xùn)練后一聽到鈴聲就流口水)。

Your body will anchor whatever physiological processes it can to certain times of day and to your environment and even to objects.

你的身體能夠在一天的特定時(shí)間錨定住不論什么樣的生理學(xué)過(guò)程，對(duì)環(huán)境，甚至是對(duì)物體都如此。

For example,while this baby's association of water with sleep is cute,I'm sure nobody wants to have to have water running on them to sleep.

例如，當(dāng)這個(gè)嬰兒將水流與睡覺關(guān)聯(lián)在一起時(shí)，很可愛，但我相信沒(méi)人想要在睡覺時(shí)有水流在身體上吧。

This is one reason why it's imperative to keep the phone and laptop out of the bed.

這也是為什么必須讓手機(jī)或筆記本電腦遠(yuǎn)離床的其中一個(gè)原因。

If you like watching movies or playing games at night,fine,but you don't want your brain saying"Oh,we're in bed,it must be time to play flappy bird."

如果你想要在晚上看電影或玩游戲，可以，但你可不想讓你的大腦感到：“哦，躺到床上了，該玩《下墜的小鳥》(一個(gè)手機(jī)游戲)了?！?/p>

If you can train your mind to understand that 10 p.m. is the time for sleep,and your bed is the place for sleep and only sleep,it will do the work for you.

如果你能訓(xùn)練大腦讓它明白，晚上10點(diǎn)是睡覺時(shí)間，你的床鋪是睡覺的地方且只能用來(lái)睡覺，這將有幫助你睡眠。

Then,if you can establish a pre-sleep routine that always happens in the same sequence - take a bath,make some herbal tea,read a book(whatever),that will then create even more anchors associated with sleep and it will be even easier to pass out quickly after your head hits the pollow.

接著，如果你能建立睡前例行程序，總是按照相同的順序行動(dòng)：洗澡、泡杯草藥茶，讀書(不管什么程序都行)，這些將營(yíng)造更多與睡眠的固定聯(lián)系，甚至讓你能倒頭就睡。

Now this might not be all that compelling,but your brain is very good at automating processes like this.

現(xiàn)在看起來(lái)或許不是那么讓人信服，但是你的大腦非常善于自動(dòng)化處理這種睡前程序。

Taking advantage of this automatic processing and establishing simple positive associations like "bed" only with "sleep" is called Cognitive Behavior Therapy(for Insomnia CBT-I) and it's used as a method for treating insomnia.

好好地利用大腦這個(gè)自動(dòng)化處理的優(yōu)勢(shì)吧，建立起簡(jiǎn)單積極的聯(lián)系。比如說(shuō)將床僅和睡眠聯(lián)系在一起，這種方法叫做認(rèn)知行為療法，是一種用來(lái)治療失眠癥的方法。

Dr. Vyga Kaufmann explains in this talk that Cognitive Behavior therapy or CBT-I is so powerful for treating insomnia that in the short run,"CBT-I and medications are equivalent.But in the long run,CBT-I is the clear winner."

Vyga Kaufmann博士在這個(gè)演講中揭示到，認(rèn)知行為療法或稱CBT-I(非藥物失眠認(rèn)知行為療法)，在短期內(nèi)治療失眠癥非常有效，“CBT-I和冥想在短期內(nèi)有相同效果，但在長(zhǎng)期治療中，CBT-I無(wú)疑是獲勝者(更有效的)”

5:17，之后慢慢補(bǔ)

PS(補(bǔ)充說(shuō)明)：

• "Innovations in Clinical Neuroscience"

即《臨床神經(jīng)科學(xué)創(chuàng)新雜志 - Journal of?Innovations?in?Clinical?Neuroscience》

• Pavlov's dogs 巴甫洛夫的狗

出自巴甫洛夫的經(jīng)典條件反射實(shí)驗(yàn)

1. 只給狗食物，狗分泌唾液
2. 只給狗鈴聲，狗不分泌唾液
3. 同時(shí)給狗食物和鈴聲，狗分泌唾液
4. 持續(xù)3一段時(shí)間后，只給狗鈴聲，狗分泌唾液

即原來(lái)不能引起某一反應(yīng)的刺激，通過(guò)一個(gè)學(xué)習(xí)過(guò)程，就是把這個(gè)刺激與另一個(gè)能引起反應(yīng)的刺激同時(shí)賦予，從而在條件刺激和條件反應(yīng)之間建立起的聯(lián)系。

• flappy bird

即手機(jī)游戲《下墜的小鳥》或《像素鳥》

由越南的獨(dú)立游戲開發(fā)者Dong Nguyen所開發(fā)的作品

• Cognitive Behavior Therapy

簡(jiǎn)稱CBT，認(rèn)知行為療法。

• Cognitive Behavior Therapy for Insomnia

簡(jiǎn)稱CBT-I，非藥物失眠認(rèn)知行為療法，是CBT的一種。