译语翻译分享-“8小时睡眠论”可能是错的！这10个睡觉常识很多人都不知道

 

你可能一直听说过一个关于睡眠的理论叫做——“每天睡满8小时，才是优质的睡眠。”

You may have heard of a theory about sleep called-"Sleep for 8 hours a day is good quality sleep."

然而，“睡满8小时”可能对于大部分人来说都是奢望。

However, "sleeping for 8 hours" may be a luxury for most people.

于是大家开始羡慕古人：没有电灯和电视，没有手机和电脑，到了晚上除了睡觉没得可干。但是，你有没有想过：古人真的睡得久吗？每天必须睡满8个小时吗？一天究竟需要睡多久？

So everyone began to envy the ancients: there were no lights, no TVs, no mobile phones and computers, and there was nothing to do except sleep at night. But, have you ever wondered: Did the ancients really sleep long? Do I have to sleep for 8 hours a day? How long do I need to sleep in a day?

“睡满8小时”其实是拍脑袋想出来的

"Sleep for 8 hours" actually came up with a pat on the head

那么为什么会出现“睡满8小时”的理论呢，最早其实是和“八小时工作制”一起提出来的。

So why did the theory of "sleeping full 8 hours" appear? It was actually first proposed together with the "eight-hour work system".

在《资本论》中写到，超长的工作时间在当时西方各个资本主义国家基本是常态。当时的工人普遍每天要工作10-11个小时，并且没有双休日。每天超长的工时严重剥夺了工人们的睡眠休息时间，因疲劳产生的工作事故也时常发生。欧美的工人们经历了数十年的艰苦斗争才夺取来了今天朝九晚五，一周双休的工作待遇。当时的工人们打出的口号就是“八小时工作、八小时休闲、八小时睡眠”，我们可以简称为“888工作制”。

It was written in "Das Kapital" that extremely long working hours were basically the norm in all Western capitalist countries at that time. Workers at that time generally had to work 10-11 hours a day, and there were no weekends. The excessively long working hours every day have severely deprived workers of sleep and rest time, and work accidents caused by fatigue often occur. Workers in Europe and the United States have gone through decades of arduous struggle to win the salary of today's nine-to-five, two-week break. The slogan of the workers at that time was "eight hours of work, eight hours of leisure, and eight hours of sleep", which we can simply call "888 work system".

就这样，8小时睡眠论由此诞生。

In this way, 8-hour sleep theory was born.

一刀切的“8小时睡眠”反而不好！

The one-size-fits-all "8-hour sleep" is not good!

1）每个人需要的睡眠时间是不同的，个体之间可能存在着很大的差异。

1) The sleep time required by each person is different, and there may be great differences between individuals.

睡得太多或者太少，反而适得其反，一刀切的“8小时睡眠论”会让许多人不适应。

Sleeping too much or too little can be counterproductive. The “8-hour sleep theory” across the board will make many people uncomfortable.

2）衡量睡眠质量应该看睡了几个睡眠周期，执着于“8小时睡眠”没什么意义。

2) The quality of sleep should be measured by the number of sleep cycles. It is meaningless to be obsessed with "8 hours of sleep".

尼克·利特尔黑尔斯介绍，一个睡眠周期是90分钟，90分钟里，我们会经历非眼动睡眠、眼动睡眠、快速眼动睡眠几个睡眠阶段，这个过程就像下楼梯，我们下到越来越深的楼层，就是进入越来越深的睡眠。

Nick Littlehals introduced that a sleep cycle is 90 minutes. In 90 minutes, we will experience non-eye movement sleep, eye movement sleep, and rapid eye movement sleep. This process is like going down the stairs. Going down to deeper and deeper floors is to enter deeper and deeper sleep.

90分钟就是我们计算睡眠时间的基本单元，我们不说我们睡了几个小时几分钟，而是说我们睡了多少个睡眠周期，身体充分的修复和睡眠，都是按周期走的。

90 minutes is the basic unit for us to calculate sleep time. We don't say how many hours we sleep for a few minutes, but how many sleep cycles we sleep, the body is fully repaired and sleep, all go according to the cycle.

3）每晚睡8个小时的刚性安排是不切实际的。

3) The rigid arrangement of sleeping 8 hours a night is impractical.

生活中，我们总会碰上加班、聚会或者其他临时事务，我们很难每晚都睡满8个小时。每晚8个小时的刚性安排，这我们很难实现，只会让我们越来越沮丧。

In life, we always encounter overtime, parties or other temporary affairs, and it is difficult for us to sleep for 8 hours every night. The rigid arrangement of 8 hours a night is difficult for us to achieve, and it will only make us more and more frustrated.

 

关于睡眠的10个常识，

10 common sense about sleep,

很多人都不知道！

Many people don't know!

尼克·利特尔黑尔斯还在《睡眠革命》总结了几个关于睡眠的常识，了解了可以帮助大家更好的睡好觉。

Nick Littlehals also summarized a few common sense about sleep in "Sleep Revolution", and learned that it can help everyone sleep better.

1.遵循昼夜节律让我们睡眠效果更好。

1. Following the circadian rhythm makes us sleep better.

所谓昼夜节律就是到了某个特定时间段我们会自然而然想做什么东西。身体在晚上9点开始分泌褪黑素让我们产生睡眠冲动，凌晨1-2点的时候我们睡的最深。另外一幅图可以看到，从清晨醒来那一刻起，我们就会有三个睡眠需求高峰：下午1-3点，傍晚5-7点，以及晚上11点以后。

The so-called circadian rhythm is what we naturally want to do at a certain time period. The body begins to secrete melatonin at 9 o'clock in the evening to make us sleep impulsive, and we sleep the deepest at 1-2 o'clock in the morning. In another picture, we can see that from the moment we wake up in the morning, we will have three peaks of sleep demand: 1-3 in the afternoon, 5-7 in the evening, and after 11 in the evening.

2.遗传决定我们是早睡型还是晚睡型。

2. Genetic determines whether we go to bed early or late.

有早起型人和晚睡型人。早起型人习惯于早上起床，晚起型人通常会晚一点，但根据昼夜规律，两种类型人的最佳起床时间不会超过2小时。我们可以通过尝试找到自己最合适的起床时间点。

There are early risers and late sleepers. Early-rising people are accustomed to getting up in the morning, and late-rising people are usually a little later, but according to the day and night rules, the best time to get up for the two types of people is no more than 2 hours. We can try to find the most suitable time to wake up.

3.科学制定自己的起床和睡觉时间。

3. Scientifically formulate your own wake-up and sleep time.

从你定的起床时间开始，根所需睡眠周期个数，逆推就是睡觉时间。比如你最合适的睡眠周期是5，要7点起床，那么晚上11点半就必须睡了。

Starting from the time you set to wake up, based on the number of sleep cycles you need, the reverse is the time to sleep. For example, your most suitable sleep cycle is 5, if you want to get up at 7 o'clock, then you must go to bed at 11:30 in the evening.

4.按周规划睡眠周期总数是最好的。

4. It is best to plan the total number of sleep cycles weekly.

比如你每天要5个睡眠周期，一周就是35个，30-35个都不会有太大影响。通常晚上没睡够，白天很多人会有补觉的心理压力。但只要不连续3天打破习惯的睡眠周期，那么影响就不大，我们的身体会有强大的调节能力。

For example, if you have 5 sleep cycles per day, 35 sleep cycles per week, 30-35 sleep cycles will not have much impact. Usually, if you don't get enough sleep at night, many people will feel the psychological pressure to make up for sleep during the day. But as long as we don't break the habitual sleep cycle for 3 consecutive days, the impact will be small, and our body will have a strong ability to regulate.

5.睡前洗澡调暗灯光有助于更快进入睡眠。

5. Take a bath before going to bed and dim the light to help you go to sleep faster.

例如：可以模拟自然环境。睡前洗个温水澡，让身体提高一两度再睡，模拟从温暖到凉爽过程。让卧室的灯比客厅暗一些，模拟从光亮到昏暗过程。还有很重要的一点，关掉大部分有干扰的蓝光电子设备——这容易让头脑变得清醒，不容易入睡。

For example: you can simulate the natural environment. Take a warm bath before going to bed and let your body rise by one or two degrees before going to bed, simulating the process from warm to cool. Make the bedroom light darker than the living room, simulating the process from bright to dim. There is also a very important point, turn off most of the interfering Blu-ray electronic devices-this will easily make the mind clear and not easy to fall asleep.

6.采用婴儿睡姿能获得更好的睡眠质量。

6. Adopt infant sleeping position to get better sleep quality.

身体侧卧，躺向自己非惯用手一侧（惯用右手，躺左边，惯用左手躺右边），双膝微微弯曲，手臂置于胸前，轻轻交叠一起，颈部、头部和臀部形成一条平滑的直线。这种睡姿会让你更有安全感，同时也能够改善打鼾的情况。

Lie on your side, lying on the side of your non-dominant hand (right-handed, left-handed, left-handed, right-handed), knees slightly bent, arms placed in front of the chest, gently overlapping together, neck, head and buttocks form A smooth straight line. This sleeping position will make you feel more secure, and it will also improve your snoring situation.

7.睡醒后唤醒过程也非常重要。

7. The wake-up process after waking up is also very important.

用自然光唤醒（或者借助自然光唤醒灯），注意听到闹钟不要马上坐起来，也不要立刻打开手机。神经紧张快速起床，对身体和精神都有大的伤害。用比较慢的节奏起来，开启不慌不忙的一天。

Use natural light to wake up (or use natural light to wake up the light). Be careful not to sit up immediately after hearing the alarm clock, and do not turn on the phone immediately. Getting up quickly with nervous tension can do great harm to the body and spirit. Get up at a slower pace and start a day without rush.

8.如果错过了睡觉时间，怎么办？

8. What should I do if I miss bed time?

社交、繁忙的工作，使我们睡觉时间不可避免受到一些干扰。正确做法是，等下一个完整的睡眠周期再睡。比如上面的例子，如果因为特殊情况没能10点半准时睡觉，差不多12点再睡。效果比直接入睡更好。

Social and busy work makes it inevitable that we will be disturbed during bedtime. The correct approach is to wait for the next complete sleep cycle before going to bed. For example, in the above example, if you fail to go to bed at 10:30 due to special circumstances, you will go to bed at about 12 o'clock. The effect is better than falling asleep directly.

9.周末也不要轻易打破起床时间。

9. Don't easily break the wake-up time on weekends.

很多人会有周末补觉的想法，这个无可厚非，不然人生也太艰难了。不过为了睡眠周期的连续性，你可以选择更明智的做法。仍然按固定时间起床，先起来一小段时间，吃个早餐，然后再去补一觉，这样既能继续发挥睡眠周期的作用，又能让自己得到及时的休整。

Many people have the idea of ​​making up for the weekend. This is understandable, otherwise life will be too difficult. But for the continuity of the sleep cycle, you can choose a more sensible approach. Still get up at a fixed time, get up for a short period of time, eat breakfast, and then take a rest. This will not only continue to play the role of the sleep cycle, but also allow you to get a timely rest.

10.利用补眠技巧获得高效的精力恢复。

10. Use sleep supplement techniques to obtain efficient energy recovery.

按照昼夜节律，最好是在下午1-3点，次优选是傍晚5-7点，我们可以设定30分钟左右的休息时间，不一定要睡着，哪怕是闭着眼休息也行。这样短时间就能补充昨晚的睡眠不足，同时消除大脑的疲劳，让你的身体重回巅峰。

According to the circadian rhythm, the best time is 1-3 in the afternoon, and the second best is 5-7 in the evening. We can set a rest time of about 30 minutes, not necessarily falling asleep, even resting with eyes closed. In this way, the lack of sleep from last night can be supplemented in a short time, and at the same time, the fatigue of the brain can be eliminated and your body can return to its peak.

 

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