【What I've Learned】

How To Get More Quality Sleep

如何获得更多高质量的睡眠

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

我假定你看本视频，已经了解良好睡眠是达到健康的。

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

不过先让我短暂快速指出有关睡眠的一件事。

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.

在你想要多完成点工作或观看网飞电视服务中的新电影而晚睡之前，想象你需做的事或描述你明天需做的事，评断下如果在明天上午做这些事之前先喝上几瓶啤酒是不是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.

有好些研究比较睡眠不足与醉酒之间的异同，这个研究尤其发现，仅仅是17—19小时没有睡觉(对我们大多数是挺正常的一天的清醒时间)，这等同于甚至高于血液中酒精浓度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.

在这个演讲中，Chris Barnes谈到在每天5小时的睡眠持续4天后，如何造成你几乎等同于无法驾驶的醉酒状态；以及每天6小时睡眠持续14天，如何和熬夜学习一整晚不睡一样糟糕。

Alright so how do we get more quality sleep?

好叭(╯▽╰)，那么我们怎样获得更好品质的睡眠呢？

We live in a very cyclic world.

我们生活在一个非常有规律的循环周期的世界。

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.

我们有四季，星星会斗转星移，鸟会每年迁徙，当然，昼夜节律对大多数生命都非常重要，即使是细菌也有昼夜节律。

Humans are no different.

人类也一样。

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.

我们每天早晨分泌一定量的皮质醇让我们起床，夜晚分泌更多的褪黑激素让我们入睡。

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

我们还有亚昼夜节律。(90—120分钟的周期，在此期间身体逐渐从精力旺盛的状态过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.

遗憾的是，如今我们不是匆匆忙忙，就是用类似咖啡因等手段给身体节律下了药，于是我们不能再察觉到身体节律。

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.

不过，如果你能与这些身体节律同步协调，按时入睡以及早起，就能变得像划船者划出桨一样顺畅无痕。

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.

我们所需努力的，也是身体所希望的，就是在太阳下山几个小时之后睡觉。

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

这根据你所处的地球上的位置有一些差异，不过对大部分人而言，就是晚上10点左右。

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 在这个演讲中谈到，你醒了一整天，大脑产生了腺苷，这就积累了睡眠压力。

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

然后到了晚上，生理学过程如褪黑激素开始了分泌，这就是呼唤睡眠的“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.

如果积累的睡眠压力与睡眠窗口时机吻合，这时你就能毫不费力地入睡。

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.

然而如果因摄入太多咖啡而没有足够的睡眠压力，与睡眠窗口不能同步，或有不稳定的睡眠规律，或你在上床之前玩手机刺激了自身感官，你将错过顺利入睡的机会。

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.

在睡眠窗口关闭后，通常在晚上11点，你的身体会用皮质醇的形式给你注入第二波能量，而这会让你保持清醒一直到凌晨2点。

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，如果你有着松散的日程，在凌晨2点睡觉，早上9点起床之类的，你可能觉得这事没什么大不了的，但是抗癌剂和抗氧化剂褪黑激素，还有人生长激素，也就是年轻激素，这些激素分泌最旺盛的时间，是在晚上10点到凌晨2点之间。

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."

就像精神病学家Kulreet Chaudhary说的，如果你的身体长期缺乏在晚上10点到凌晨2点的再生性睡眠的话，那么你仍然会在起床时感到疲劳。

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.

一个能让你在这段期间入睡的简单方法是，通过在早上6点到8点之间接触到一些阳光，重新调整你的生理时钟。

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

来自《临床神经科学创新杂志》上的研究发现在早上接触阳光能有效减少之后的皮质醇水平。

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.

通过在起床后接触一些阳光，你让自己的皮质醇和褪黑激素处于最适宜的水平，让你晚上拥有良好睡眠并在最恰当的时间顺利入睡。

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.

这里有一条忠告——身体对于任何规律节奏都能很好地适应，所以不论有什么原因你无法安排自己晚上10点上传睡觉，至少试着在每晚保持相同的上床时间。

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

我们比自认为的更像巴甫洛夫的狗(经训练后一听到铃声就流口水)。

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

你的身体能够在一天的特定时间锚定住不论什么样的生理学过程，对环境，甚至是对物体都如此。

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，当这个婴儿将水流与睡觉关联在一起时，很可爱，但我相信没人想要在睡觉时有水流在身体上吧。

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

这也是为什么必须让手机或笔记本电脑远离床的其中一个原因。

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电影或玩游戏，可以，但你可不想让你的大脑感到：“哦，躺到床上了，该玩《下坠的小鸟》(一个手机游戏)了。”

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.

如果你能训练大脑让它明白，晚上10点是睡觉时间，你的床铺是睡觉的地方且只能用来睡觉，这将有帮助你睡眠。

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.

接着，如果你能建立睡前例行程序，总是按照相同的顺序行动：洗澡、泡杯草药茶，读书(不管什么程序都行)，这些将营造更多与睡眠的固定联系，甚至让你能倒头就睡。

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

现在看起来或许不是那么让人信服，但是你的大脑非常善于自动化处理这种睡前程序。

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.

好好地利用大脑这个自动化处理的优势吧，建立起简单积极的联系。比如说将床仅和睡眠联系在一起，这种方法叫做认知行为疗法，是一种用来治疗失眠症的方法。

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博士在这个演讲中揭示到，认知行为疗法或称CBT-I(非药物失眠认知行为疗法)，在短期内治疗失眠症非常有效，“CBT-I和冥想在短期内有相同效果，但在长期治疗中，CBT-I无疑是获胜者(更有效的)”

5:17，之后慢慢补

PS(补充说明)：

• "Innovations in Clinical Neuroscience"

即《临床神经科学创新杂志 - Journal of Innovations in Clinical Neuroscience》

• Pavlov's dogs 巴甫洛夫的狗

出自巴甫洛夫的经典条件反射实验

1. 只给狗食物，狗分泌唾液
2. 只给狗铃声，狗不分泌唾液
3. 同时给狗食物和铃声，狗分泌唾液
4. 持续3一段时间后，只给狗铃声，狗分泌唾液

即原来不能引起某一反应的刺激，通过一个学习过程，就是把这个刺激与另一个能引起反应的刺激同时赋予，从而在条件刺激和条件反应之间建立起的联系。

• flappy bird

即手机游戏《下坠的小鸟》或《像素鸟》

由越南的独立游戏开发者Dong Nguyen所开发的作品

• Cognitive Behavior Therapy

简称CBT，认知行为疗法。

• Cognitive Behavior Therapy for Insomnia

简称CBT-I，非药物失眠认知行为疗法，是CBT的一种。