你可能一直聽說過一個關(guān)于睡眠的理論叫做——“每天睡滿8小時，才是優(yōu)質(zhì)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，“睡滿8小時”可能對于大部分人來說都是奢望。

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

于是大家開始羨慕古人：沒有電燈和電視，沒有手機和電腦，到了晚上除了睡覺沒得可干。但是，你有沒有想過：古人真的睡得久嗎？每天必須睡滿8個小時嗎？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?

“睡滿8小時”其實是拍腦袋想出來的

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

那么為什么會出現(xiàn)“睡滿8小時”的理論呢，最早其實是和“八小時工作制”一起提出來的。

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

在《資本論》中寫到，超長的工作時間在當時西方各個資本主義國家基本是常態(tài)。當時的工人普遍每天要工作10-11個小時，并且沒有雙休日。每天超長的工時嚴重剝奪了工人們的睡眠休息時間，因疲勞產(chǎn)生的工作事故也時常發(fā)生。歐美的工人們經(jīng)歷了數(shù)十年的艱苦斗爭才奪取來了今天朝九晚五，一周雙休的工作待遇。當時的工人們打出的口號就是“八小時工作、八小時休閑、八小時睡眠”，我們可以簡稱為“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".

就這樣，8小時睡眠論由此誕生。

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

一刀切的“8小時睡眠”反而不好！

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

1）每個人需要的睡眠時間是不同的，個體之間可能存在著很大的差異。

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，反而適得其反，一刀切的“8小時睡眠論”會讓許多人不適應。

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

2）衡量睡眠質(zhì)量應該看睡了幾個睡眠周期，執(zhí)著于“8小時睡眠”沒什么意義。

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·利特爾黑爾斯介紹，一個睡眠周期是90分鐘，90分鐘里，我們會經(jīng)歷非眼動睡眠、眼動睡眠、快速眼動睡眠幾個睡眠階段，這個過程就像下樓梯，我們下到越來越深的樓層，就是進入越來越深的睡眠。

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分鐘就是我們計算睡眠時間的基本單元，我們不說我們睡了幾個小時幾分鐘，而是說我們睡了多少個睡眠周期，身體充分的修復和睡眠，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個小時的剛性安排是不切實際的。

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

生活中，我們總會碰上加班、聚會或者其他臨時事務，我們很難每晚都睡滿8個小時。每晚8個小時的剛性安排，這我們很難實現(xiàn)，只會讓我們越來越沮喪。

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.

 

關(guān)于睡眠的10個常識，

10 common sense about sleep,

很多人都不知道！

Many people don't know!

尼克·利特爾黑爾斯還在《睡眠革命》總結(jié)了幾個關(guān)于睡眠的常識，了解了可以幫助大家更好的睡好覺。

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

1.遵循晝夜節(jié)律讓我們睡眠效果更好。

1. Following the circadian rhythm makes us sleep better.

所謂晝夜節(jié)律就是到了某個特定時間段我們會自然而然想做什么東西。身體在晚上9點開始分泌褪黑素讓我們產(chǎn)生睡眠沖動，凌晨1-2點的時候我們睡的最深。另外一幅圖可以看到，從清晨醒來那一刻起，我們就會有三個睡眠需求高峰：下午1-3點，傍晚5-7點，以及晚上11點以后。

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.遺傳決定我們是早睡型還是晚睡型。

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

有早起型人和晚睡型人。早起型人習慣于早上起床，晚起型人通常會晚一點，但根據(jù)晝夜規(guī)律，兩種類型人的最佳起床時間不會超過2小時。我們可以通過嘗試找到自己最合適的起床時間點。

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.科學制定自己的起床和睡覺時間。

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

從你定的起床時間開始，根所需睡眠周期個數(shù)，逆推就是睡覺時間。比如你最合適的睡眠周期是5，要7點起床，那么晚上11點半就必須睡了。

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.按周規(guī)劃睡眠周期總數(shù)是最好的。

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

比如你每天要5個睡眠周期，一周就是35個，30-35個都不會有太大影響。通常晚上沒睡夠，白天很多人會有補覺的心理壓力。但只要不連續(xù)3天打破習慣的睡眠周期，那么影響就不大，我們的身體會有強大的調(diào)節(jié)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.睡前洗澡調(diào)暗燈光有助于更快進入睡眠。

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

例如：可以模擬自然環(huán)境。睡前洗個溫水澡，讓身體提高一兩度再睡，模擬從溫暖到?jīng)鏊^程。讓臥室的燈比客廳暗一些，模擬從光亮到昏暗過程。還有很重要的一點，關(guān)掉大部分有干擾的藍光電子設備——這容易讓頭腦變得清醒，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.采用嬰兒睡姿能獲得更好的睡眠質(zhì)量。

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

身體側(cè)臥，躺向自己非慣用手一側(cè)（慣用右手，躺左邊，慣用左手躺右邊），雙膝微微彎曲，手臂置于胸前，輕輕交疊一起，頸部、頭部和臀部形成一條平滑的直線。這種睡姿會讓你更有安全感，同時也能夠改善打鼾的情況。

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.睡醒后喚醒過程也非常重要。

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

用自然光喚醒（或者借助自然光喚醒燈），注意聽到鬧鐘不要馬上坐起來，也不要立刻打開手機。神經(jīng)緊張快速起床，對身體和精神都有大的傷害。用比較慢的節(jié)奏起來，開啟不慌不忙的一天。

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.如果錯過了睡覺時間，怎么辦？

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

社交、繁忙的工作，使我們睡覺時間不可避免受到一些干擾。正確做法是，等下一個完整的睡眠周期再睡。比如上面的例子，如果因為特殊情況沒能10點半準時睡覺，差不多12點再睡。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.周末也不要輕易打破起床時間。

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

很多人會有周末補覺的想法，這個無可厚非，不然人生也太艱難了。不過為了睡眠周期的連續(xù)性，你可以選擇更明智的做法。仍然按固定時間起床，先起來一小段時間，吃個早餐，然后再去補一覺，這樣既能繼續(xù)發(fā)揮睡眠周期的作用，又能讓自己得到及時的休整。

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.利用補眠技巧獲得高效的精力恢復。

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

按照晝夜節(jié)律，最好是在下午1-3點，次優(yōu)選是傍晚5-7點，我們可以設定30分鐘左右的休息時間，不一定要睡著，哪怕是閉著眼休息也行。這樣短時間就能補充昨晚的睡眠不足，同時消除大腦的疲勞，讓你的身體重回巔峰。

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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