音頻鏈接：喜馬拉雅｜時間管理100講
英文鏈接：It's not just how long you sleep but how? well you sleep that is important
Scientists agree that we should sleep between 7 to 8 hours per night. Sleeping more or less are both detrimental to our health.? The quantity of our sleep, then, is not much of a question.
據(jù)說，我們的睡眠不能超過8個小時，也盡量不要低于7個半小時，多了或少了對健康都不利。
Today, we will discuss how to improve the quality of our sleep？
那今天我們的話題就是：如何提升睡眠質(zhì)量？
How can we take full advantage of these 7 to 8 hours each night?? And how do we improve our sleep quality so that we wake up refreshed and with more energy?
如何才能充分利用這7到8個小時，讓我們擁有更好的睡眠質(zhì)量，以便讓我們擁有更好的精力？
When we sleep our bodies are not always resting at the same rate.? In fact, according to scholars, when we sleep our brains operate at different intensities or cycles. Throughout a restful night of sleep our body completes several of these cycles.
睡眠是有階段的，按照目前公開的一些資料表明：睡眠有一些周期。
Each cycle is roughly divided into three parts:
它的周期大致分為3類：
The first category is the rapid eye movement cycle, also known as REM or REM sleep;
第一類叫：快速眼動周期，也稱REM；
The second category is: light sleep, it is the feeling of light drowsiness between waking and actual sleeping;
第二類叫：淺度睡眠，它是一個過渡階段；
The third category is: deep sleep, or what you might call sleeping soundly.
第三類叫：深度睡眠，也叫熟睡。
Have you ever felt very drowsy and confused after being forced awake?? If so, you were awaken during your deep sleep cycle.
如果你在深睡眠階段被叫醒，你可能就會覺得昏昏欲睡。
It is during rapid eye movement or REM sleep, that we have dreams.? The brain still remains in the conscious state.? In other words your brain still thinks you are awake. You can tell someone is in REM sleep because, just like the name suggests, your eyes are moving very rapidly during this phase.? REM sleep is very important because the brain is processing information.
在快速眼動的階段，我們往往會做夢，大腦還停留在有意識的狀態(tài)，這個階段非常重要，因為大腦在加工信息。
Shallow sleep is the transition phase between REM sleep and deep sleep.
淺度睡眠是快速眼動階段過渡到深度睡眠的“過渡階段”。
In deep sleep, our blood pressure, breath rate, and pulse (that is how fast your heart beats) are reduced to a minimum, and the body achieves a state of complete relaxation.
深度睡眠時，我們的血壓、呼吸、心率都降到最低，身體達(dá)到完全的放松。
So, deep sleep is the most important sleep stage.
所以，深度睡眠是我們最重要的睡眠階段。
To be in good health, we must first ensure we achieve adequate deep sleep each night.
要想身體健康，我們首先要滿足的就是這個睡眠階段。
During the deep sleep stage, the body's immune system will fight disease.
在深度睡眠階段，人體的免疫系統(tǒng)會與疾病做斗爭。
If we don’t get enough deep sleep, we may feel drowsyand nauseous, or experience headaches or muscle soreness...
如果缺乏深度睡眠，我們就會出現(xiàn)極度的瞌睡、惡心、頭疼，肌肉酸痛......
So, how can we enter the deep sleep stage? And once we are in deep sleep, how can we stay in deep sleep for a sufficient length of time?
那么，我們?nèi)绾尾拍苓M(jìn)入深度睡眠階段呢？并且在這個階段停留足夠多的時間呢？
On a typical night a healthy adult will complete 2-3 cycles of deep sleep. The first cycle of deep sleep is typically the longest.
一個晚上，我們大多會有2-3次進(jìn)入深度睡眠階段，而進(jìn)入的第一個深度睡眠的時間往往是最長的。
This is true for each of the phases of sleep.? Each night, a healthy adult we will go through cycles of REM sleep followed by shallow sleep followed by deep sleep and then back to REM sleep.? We should experience 2-3 cycles of this sleep pattern each night.? The first cycle results in the deepest deep sleep phase.? The second cycle is a little lighter.? And the last cycle is the lightest of the deep sleep phases.
一個晚上，我們會經(jīng)歷2-3次從“REM-淺度睡眠-深度睡眠”的過程，在第一個深度睡眠過后，我們進(jìn)入第二輪，那么第二個深度睡眠的時間就比第一個時間短了，第三個就更短。
In general, we will have 2-3 deep sleep phases and 3-4 REM stages each night, and the middle is the transitional shallow sleep stage.
總的來講，一個晚上我們大致會有2-3個深度睡眠，會有3-4個REM快速眼動階段，中間的就是過渡的淺度睡眠。
Therefore, if you want to improve the quality of your sleep, which phase do you think is most important?? You’re right, we must improve our deep sleep first.
所以，想要提高深度睡眠的質(zhì)量，第一個深度睡眠就顯得非常重要了。
If you can stretch out the amount of time you stay in your first deep sleep phase, then each subsequent deep sleep phase will be proportionally longer.
如果能夠把第一個深度睡眠的時間拉長，那你整個深度睡眠的時長就會相對來講變得更長了。
You may be wondering: what is so important about deep sleep?? What puts us in this state of extreme relaxation?
那么深度睡眠跟什么有關(guān)呢？
I will tell you.
深度睡眠跟我們的體溫有關(guān)。
Deep sleep is related to our body temperature.
我們的精神狀態(tài)受體溫節(jié)律的控制。
Our mental state is controlled by fluctuations in our internal body temperature.
在前面幾講中我們提到：要想管理好自己的精力，就要管理好自己的節(jié)律。
In our previous lessons, we discussed that to manage our own energy, we must manage our own rhythm or cycles.
一天當(dāng)中，我們的體溫是從低到高，然后又從高到低的。
Every day, our body temperature fluctuates from low to high, and then from high to low.
早上6：00左右人的體溫最低，然后體溫緩慢升高，我們就醒來。
Our body temperature is lowest at about 6:00 in the morning, and then it slowly increases, as we wake up;
到了中午，人的體溫達(dá)到一個峰值，然后就開始回落，這時候我們會有點困意。
At noon, the body temperature reaches its peak, and then it begins to fall, and during this time we will be a little sleepy.? Have you ever needed a 3:00PM coffee or sugar break?? This is why。
然后，體溫又開始緩慢上升，到了晚上10：00達(dá)到體溫的又一個高峰，這時它又開始下降，直到第二天的早晨6：00，它完成一個周期。
Then, your body temperature begins to rise againslowly, and reaches another peak 10:00 in the evening. And then it begins to drop again, and reaches its lowest point at 6:00 in the morning – thus completing the daily cycle.
體溫上升的時候我們會感覺很清醒，體溫下降的時候我們會感覺很疲憊。
When the body temperature rises, we will feel energetic and awake, but when the temperature drops, we will feel very tired.
那么什么能影響到我們的體溫呢？
We know that our body temperature fluctuates in cycles, but what can affect our body temperature?
體溫階段性的變化，什么能夠影響我們的體溫呢？
Melatonin.? Melatonin affects body temperature.
褪黑素能夠調(diào)節(jié)體溫。
Melatonin is a hormone secreted by the body when it is dark which is usually when you sleep. When you sleep and it is dark, your body produces more and more melatonin which reduces our body temperature and thus we enter deeper levels of sleep.
褪黑素是一種人體在黑暗中會分泌的激素，它可以降低體溫，使我們進(jìn)入更深的睡眠。
Now you may be wondering, what affects the secretion of melatonin?
那又是什么能影響到褪黑素的分泌呢？
There are many factors actually, but there are two that have the greatest impact:
有很多，但最直接的因素有兩個：
The first is the sunlight: we have mentioned the movement of the sympathetic nerves in the previous lectures.
第一個是陽光：我們在前面幾講中有提到過交感神經(jīng)的運作。
Sunlight restrains the secretion of sleep-inducing melatonin, raises our body temperature, and makes youmore alert.? This is why you can wake up more quickly if you open the curtain and bask in the sunlight when you get up in the morning.
陽光會抑制褪黑素的分泌，它會讓我們的體溫升高，讓人更清醒，所以早上起床拉開窗簾，曬曬太陽你就能快速清醒。
The second factor that controls melatonin secretion is movement: movement causes our body to release more energy and it restrains the release of melatonin.
第二個是運動：運動使身體的精力更多被釋放，人容易在疲憊中入睡。
Some of us take a short nap in the middle of the day such as around 12 noon.? This noon nap should not be more than 45 minutes.? If it is, the human body will begin to enter deep sleep, which will interrupt your rhythm.
在這里需要提醒大家，有條件的伙伴中午一定要午休片刻。午休不要超過45分鐘，如果超過了，人體就會進(jìn)入深度睡眠，這樣就會破壞你的節(jié)律。
If you actually want to take a nap during the day, you’ll need to enter deep sleep very quickly.? To that I suggest putting on a sleep mask and ear plugs in order to isolate your senses from the sun and sound which will help your body secrete melatonin.
如果午休時想更快進(jìn)入睡眠狀態(tài)，那么我們最好就是戴上眼罩和耳塞，隔絕陽光和聲音。
In addition, do not stay in bed after the end of a night sleep cycle, and do not sleep late on weekends.? Make sure you get up on time on the workdays.
除此之外，一晚上的睡眠周期結(jié)束以后不要賴床，周末也不要睡懶覺，保持和工作日一樣的時間按時起床。
Try not to drink alcohol or use sleeping pills to help you sleep.? They can disrupt your sleep cycle and in some cases become fatal if used improperly.
盡量不要用酒精和安眠藥使自己入睡，它們是致命的。
A night of good sleep also requires us to drink enoughwater.? We should drink at least 8 cups of boiled watereach day;
保證有好的睡眠也要求我們要攝入充分的水分，8杯白開水是有必要的；
Do not overeat. Try not to eat food that is hard to digest. Do not eat late at night and especially do not eat before bedtime...
不要暴飲暴食，盡量不吃難消化的食物，不要太晚吃東西，也不要在睡前吃太多東西......
Students of Easy Efficiency time management tend to collect their tasks into Omnifocus before sleeping to clear the brain of these concerns and allow the brain to fall in a relaxed sleeping state, reduce the length of active REM sleep, and increase the length of deep sleep.
易效能時間管理的學(xué)員伙伴還可以利用收集的技巧，用OmniFocus這個軟件，把大腦里的事物清空，讓大腦在輕松的狀態(tài)下入睡，減少REM的時長，增加深度睡眠的時間。
So in closing, remember, our ability to manage time effectively comes from working efficiently and that requires energy.? To ensure we have enough energy each day we must ensure we have enough quality sleep each night.? Our sleep should last 7-8 hours each night and the quality of sleep comes from our ability to expand our deep sleep cycles.
我們所談到的高效能，來自于高效工作和精力管理。每天足夠的高質(zhì)量的睡眠才能保證我們工作高效。每天需要7-8小時的睡眠，且盡量延長深度睡眠的時間。
Now you understand the science of sleep.? In our next lesson I will share with you specific tools you can use and habits you can develop to improve the quality of your sleep.
當(dāng)你了解了科學(xué)的睡眠之后，下一節(jié)課我會分享如何提升睡眠質(zhì)量的工具。
