評論
打印
So I want to switch now
下面我要講另一個話題
to what is sufficient for good night sleep
就是一晚睡多久才算是睡好了
You are all wondering how much sleep do I need
我給大家看了那么多的數據
after I show you these data
你們都想知道自己到底需要睡多久
but what we really would say is
我們認為
the average person need 7 to 8 hours
普通人一般需要7到8小時的睡眠時間
Some of you may be under the impression
有的人可能有這樣的印象
that you need 8 hours and you need 8 hours every night
即你需要睡8小時 每晚都需要睡夠8小時
That's not true
這并不正確
You need what you need
睡眠需求因人而異
And it should be something between 7 and 8 hours
應該是7到8小時
Adolescents need more like 9 hours
未成年人大約需要9小時
but the average person need 7 to 8
但普通人需要7到8小時的睡眠時間
It varies considerably
人和人之間的差異很大
and sleep loss...
失眠...
this is the old quote
有一個早期的研究數據說
sleep loss as little as 1.5 hours
失眠1.5個小時
can decrease daytime alertness by 33%
會使人的日間警醒度降低33%
I like the blood alcohol comparison better
但我更喜歡用血液中的酒精含量來比較失眠
How much sleep do you need?
那么你需要多少睡眠時間呢?
You need the amount that permits you
如果你在一天當中能夠保持清醒
to be awake
有清晰度應變能力 感覺精力充沛
alert, and energetic throughout the day
那么就證明你的睡眠時間充足
So if you fall in asleep in this lecture
如果你在聽講座的時候睡著了
you need to get more sleep
就說明你應該多睡一點
If you are falling in asleep at home watching TV
如果你看電視的時候睡著了
you need to get more sleep
那么也說明你需要多睡一點
if you are getting 5 or 6 hours of sleep
如果你只睡了5到6個小時
and you are ok, you are not falling asleep
一切正常 沒有打瞌睡
then that's what you need
那么你所需要的睡眠時間就是5到6個小時
But if you are sleeping 8 hours
但如果你睡了8個小時
and you still have trouble staying awake during the day
早上仍然感覺很難起床
you need more than 8 hours
那么你就需要睡上8個小時以上
So it's a good test of how much you need
所以你可以通過這個來衡量你需要睡多久
When to be concerned about your sleep is
那么什么情況下你需要擔心自己的睡眠呢
if you take longer than 30 minutes to fall asleep
如果一周之內超過3個晚上
on 3 or more nights as week
你花上30分鐘以上的時間才能入睡
So an occasional night
所以如果你只是偶爾
when it takes you a long time to get to sleep
用了很長時間才得以入睡
don't worry about
那么你不需要擔心
but if it's three or more nights a week
大腦如果這種情況每周發生3次以上
we would be concerned
那么就需要擔心了
and want to really look at initiation and insomnia
我們會檢查你的入睡和失眠情況
and what's going on
了解到底是什么原因造成了這種狀況
If you wake up 3 or more times at night
如果你一晚醒來的次數超過3次
