你是怎么每天睡不够8小时还能活下来的？_风闻

【来源龙腾网】

评论原创翻译：

Inside_Ice_6175

Hatred and the need to pay bills.

仇恨，和付账单的需要。

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.

左邻右舍都喜欢的好睡眠科学家来说两句。绝大多数成年人想要以最好的状态去工作的话，都需要8-9个小时的睡眠。这是受到非常经得起检验的研究的支持的。相比之下更加短暂的睡眠，与多个领域的能力衰退有关，并且也有证据证明从短期和长期来看对心理健康有负面影响。睡眠是多个生理系统进行恢复的关键。也有不断增加的证据表明，过短的睡眠会干预短期和长期记忆的巩固。睡眠和人际关系也似乎会彼此影响。好的关系会带来好的睡眠，不好的睡眠也会给人际关系造成上海。太长不看：对你不好，兄弟（总之对绝大多数人来说是这样），即便你感觉并非如此。

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

睡得太多同样与负面的后果紧密相关。例如，超过9个小时的睡眠，是心血管风险增加的前兆。

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证据表明，有一些人确实是“短睡者”，他们对于睡眠过短导致的认知问题可能不会经历，或者经历得少一些。对这种现象的研究还十分肤浅，但是正在不断增加。研究受阻的部分原因在于，很难找到真的短睡者，但很明显的是我们绝大多数人都不属于这种人，即便我们认为自己是这样。事实在于，根据最好的研究证据，绝大多数的成年人为了获得最好的状态都需要睡8个小时。此外还有一点需要注意的是，那些感受不到缺觉造成的负面影响的人，究竟对于缺觉所造成的证据充分的生理损伤（例如心血管疾病风险上升）是否也同样免疫，这仍然是未知的。

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. 

越来越多的证据表明，就算你觉得自己没有因为缺觉而感到生理或是心理上的代价，你实际上的生理损伤或许也和那些能感到缺觉带来的认知障碍的人一样。

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质量，可以试着重视“睡眠卫生”。包括每天规律的上床、起床时间（就算在周末）。没有补觉这回事，它其实没用：你是不能直接撤销你受到的损伤的。此外，也邮政局开始表明，在周末大睡特睡，偿还工作日的睡眠债务的行为，实际上会造成比原本的缺觉还要严重的负面影响。稳定的睡眠规律是你能送给自己的最好的礼物。

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

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 :)

其他一些你可能听说过的建议，包括在睡前几个小时降低自己被光照的程度，尤其是蓝光。对于手机自带的降低蓝光的功能是否有效目前暂时缺乏证据，因此在你快要睡觉的时候最好弄点滤光镜，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!

祝你好梦！

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Lacrus314

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

第一步：忽略你的身体发出的所有求救信号

Step 2: there is no step 2

第二步：没有第二步

TopHatTyrant

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

你难道忘了那种只会让你更累的咖啡因瘾了吗？

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.

有个同事曾经跟我说过，他周末不喝咖啡。我回答他说，我有个做拿铁的机器，只在周末用。

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

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.

在我放弃喝咖啡的爱好之后，我才发现咖啡因成瘾的坏处。我现在可以睡得更少也没问题了，因为我没有喝咖啡的瘾。该死的咖啡因会让你累得慌，根本不值得。

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

cmac4ster

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

恨自己，决定今晚早点睡，失败，然后重复

BrownSugarBare

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

我们竟然会以为自己能早点睡，真是可爱不是吗？我经常就处于这样的幻觉之中。

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！我只是以一个大龄失眠专业户的身份为你提供一点小小的帮助。如果你过了二三十分钟还没睡着的话，那么干脆起床去做点事情。不是看视频或者打游戏那种事情。真正地“做点事情”。把浴缸擦干净，把洗碗机装好，拖地板等等。我发现做这种事情花费的时间和我躺在床上因为睡不着而感到压力是一样的，但是在坚持几个星期之后，等到你上床了，你就会想“他妈的，我该干的都干完了！我现在是个真正的人了。这种感觉真好。”大概一半的情况下这能让我直接睡着，但是我100%会让我感觉……怎么说……更完整了？更有用了？我不知道。我还在试着习惯，但我觉得这算是一个小妙招。现在我已经开始用这段时间来给第二天做午餐，从而省下第二天早上的时间了。那么就算我睡不着觉，第二天早上我也能多睡15分钟。尽管不算太多，但是至少比好几年都什么用也没有强。希望你也和我差不多，并且也能给你带来帮助。希望如此。

Gl. Life is weird.

祝你好运。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.

非常有用的建议，只要你不是跟别人一起住，或是住在一个便宜的公寓楼里就好，不然这种事就不可能办到，除非你想要变成那个闹人的家伙，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.

一些更加安静，但也能给你的身体和精神带来帮助的方式，就是锻炼。俯卧撑，蹲起，深蹲，这些能够让你慢慢地在同一个而地方活动，并且也不用蹦跳或者到处乱动的活动。

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.

用不着拼命练一个小时，搞得浑身是汗，十到二十分钟的低强度锻炼就足够了。

原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

QuackNate

“Whelp, I can’t sleep. Time to mow the lawn.”

“嗨，睡不着啊。把草坪修了吧。”

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

脑补出一个人半夜把工地用的灯掏出来开始除草真是太搞笑了。等警察过来的时候他再来一句“不好意思啊哥们儿。睡不着。你们都懂。”

QuackNate

“I’m done anyway. Just gotta get the leaf blower out.”

“来都来了，把鼓风机拿出来吹吹叶子吧。”

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.

我有个同事在精神病医院当清洁工，她50岁了，只干夜班，她说自己一天只睡三四个小时。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.

我老板就差不多这样。他五十岁左右，每天10点到11点睡觉，凌晨两三点钟起床就开始工作。公司里的每个人都知道在早晨起床的时候必须要看一眼邮件，因为老板会在半夜发送东西。不知为何，他是我这辈子遇见过的最活力充沛的人。