音頻鏈接：喜馬拉雅｜時間管理100講
In our last lesson, we talked about how to improve the quality of sleep.
在前面一講中我們談的話題是：睡眠質量如何提高？
We discussed the science behind sleep quality and even some methods you can employ like not eating just before bed, but if there are no tools, you cannot monitor, quantify and enhance the quality of your own sleep.
其中講了一些提高睡眠質量的方式和方法，但是如果沒有工具，大家就無法監控、量化和提升自己的睡眠質量。
Have you ever been asked this question: “Did you sleep well last night”?
當大家被問到：“你昨天晚上睡得好嗎？”
Usually, you answer by examining how you currently feel – whether you currently feel good or bad.? If you feel alert, energetic, and refreshed, you’ll say you had a good night’s sleep.? If you feel unfocused, tired and dull, you’ll say you had a bad night’s sleep.
這時大家的回答往往是憑感覺，感覺自己現在的精神狀態好或不好，以此來回答。
But what if you wanted to answer more scientifically than that?? Is there a way to describe the quality of your sleep using data and facts rather than our feelings?
那么還有沒有更科學、更數據化的辦法來知道自己昨晚的睡眠質量呢？
Yes, of course there is and I’m going to tell how.
答案是：肯定有的。
I am also going to recommend some tools that you can use to do this.
下面我會強烈推薦一些工具給大家：
First, I recommend a mobile phone APP called Sleep Cycle.
首先推薦一款手機APP，它的名字叫：Sleep Cycle。
Before you go to sleep at night, turn on airplane mode for your phone, then turn on this software, place your phone on the bed beside you, and make sure not to cover it, so it can begin to monitor your sleep cycle.
在晚上睡覺前，將手機開啟飛行模式，然后打開這款軟件，把它放到床邊，注意別用重物蓋住它，這樣它就開始監控你的睡眠周期了。
When you wake up every morning, you can open the appand see the length of the three cycles of sleep: deep sleep, shallow sleep and REM.? The APP makes it very clear which cycle is which.
每天早上醒來的時候，大家可以點開來看看，昨晚自己深度睡眠的時長，淺度睡眠的時長，以及REM的時長，一目了然。
Sounds incredible right?? Actually, there is something even more powerful that this app can do for you.? The sleep cycle app can also wake you up when you are in shallow sleep, so it will not disturb your deep sleep.
這個軟件還有一個更神奇的功能：就是它可以在淺度睡眠的時候叫醒你，這樣就不會破壞你的深度睡眠。
I once said that the traditional alarm clock is a great destroyer of health! This is because when we have not yet developed a regular and healthy biological clock, the stiff sound of the alarm clock is likely to wake you up when you are in deep sleep.
我曾經說過，傳統的鬧鐘是健康的大殺手！這是因為在大家還沒養成規律健康的生物鐘時，定時鬧鐘的生硬鳴叫很有可能是在你深度睡眠的時候把你叫醒。
In the previous lecture, I mentioned how important deep sleep is.? It is so valuable because we only havebetween 30 minutes to 2 hours of deep sleep each night.? If your deep sleep is disturbed it will effect you for the rest of the day.
在前面一講中，我曾提到，深度睡眠是十分寶貴的，很多人每天大概只有1-2個小時，甚至只有半個小時的深度睡眠時長。
At one point, I was able to master my sleeping cycles well that I had up to 5 hours of deep sleep in a single night. I used the methods we talked about in the previous lecture.
我曾經一晚上最多獲得過5個小時的深度睡眠時間，當然也是用了我在前面一講中講到的辦法。
The Sleep Cycle app can wake you up when you are in the light sleep stage. For example, if you set an alarm, in the app, for 6:30 am, then you can also set an interval of 20-30 minutes.? The software will then choose the best time before or after 6:30 that maximizes your deep sleep but still wakes you up during the light phase of sleep.
運用Sleep Cycle這款軟件就可以在大家淺度睡眠的時候叫醒你。比如你設定了一個早上6：30的鬧鐘，這時你還可以設定一個20-30分鐘的叫醒區間，這時軟件就會智能地選擇在你淺度睡眠的時候叫醒你。
This is truly amazing, however, I must mention that relatively speaking, the accuracy of the mobile phone software is not that great compared to other tools.
不過，相對而言，手機軟件的準確度還不算太高。
Therefore, next I will recommend a different solution called UP3.? Unlike the mobile phone app, this is a bracelet you wear on your wrist.
所以接下來要為大家推薦一款硬件，名字叫：UP3。
UP3 has since been upgraded to UP4 and there are several updates this hardware currently.
從UP-UP4，這款硬件目前更新有4。
The great thing about the UP3 bracelet is that it not only monitors our sleep, but also monitors our movement andresting heart rate.
這款硬件既能監控我們的睡眠，也能監控我們的運動，還能監控我們的靜息心率。
This hardware can be bought in the Jingdong Mall, or online at Amazon.com and many other places.
這款硬件在京東商城等很多地方都能買到。
The bracelet wakes us up when we are in the light sleepphase, but its more powerful function is the “smart coach”.
這款硬件也能在淺度睡眠的時候叫醒我們，但是它更強的功能是它的“智能教練”功能。
It can do statistical analysis for you in accordance with your sleep time and movement data and then it will give you customized suggestions based on that information in order to improve the quality of your sleep.
它會根據你睡眠的時間、運動的數據，然后為你做統計分析，最后量身給予你很多建議。
It will even tell you how much you move during each sleep cycle and using your heart rate and it will track and assess your physical condition based on the data it gathers.
這款硬件甚至還會告訴你各個睡眠周期的作用，告訴你運動的作用，會在大數據的基礎上，來跟蹤和評估你的身體狀態。
I have used this hardware for two years, and I feel great, so I highly recommend it to you.
我已經用了兩年這款硬件，感覺是非常棒的，所以推薦給大家。
Whether you decide to use the Sleep Cycle app or the UP3 bracelet, both will help you track, quantify, and improve the quality of your sleep to some extent.
無論是使用硬件還是軟件，它們都可以在一定程度上幫助大家跟蹤、量化和提升你的睡眠質量。
It is very important to ensure that the quality of your sleep every night is high, because the quality of sleep will affect your physical health, as well as your brain’s ability to efficiently process and convert information.
保證每晚的睡眠質量高是非常重要的事，因為睡眠質量會影響到我們的身體健康，以及大腦對信息的加工與整理。
Now you not only know the science and method of powerful quality sleep, but have tools you can use to assess your sleep each night.
應用軟件和硬件來監控我們的睡眠，我們就能得到更多精細的數據，以便我們對自己的睡眠做出調整。
The power of using effective tools!
這就是工具的力量！
Make sure to tune in tomorrow, when we will move onto another important means of controlling our energy – the food we eat!
明天開始我們會開啟新的主題——飲食！
