精要：完善睡眠的科学与实践

欢迎来到《赫伯曼实验室精华》，我们将重温往期节目，为您呈现最有力、最具实操性的科学工具，助力心理健康、身体健康与表现提升。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

现在开始我与马特·沃克博士的对话。让我们从最基础的问题开始。什么是睡眠？睡眠可能是重置大脑与身体健康最有效的方式。

And now my discussion with Doctor. Matt Walker. Let's start off very basic. What is sleep? Sleep is probably the single most effective thing you can do to reset your brain and body health.

但睡眠过程是一场极其复杂的生理芭蕾。睡眠大致分为这两种主要类型：一方面是非快速眼动睡眠，另一方面是快速眼动睡眠。进入快速眼动睡眠时，你会完全瘫痪，被锁在自己身体的物理禁锢中。奇妙吧。

Sleep as a process though is an incredibly complex physiological ballet. Sleep is broadly separated into these two main types, and we've got non rapid eye movement sleep on the one hand, and then we've got rapid eye movement sleep on the other. When you go into REM sleep, you are completely paralyzed. You are locked into a physical incarceration of your own body. Amazing.

大脑麻痹身体是为了让心智安全地做梦。想想看，如果我们能在梦中行动，人类基因库早就把我们淘汰了——比如我自以为是最厉害的跳伞运动员能直接飞翔，然后从公寓窗口纵身一跃...那就完蛋了。当然谢天谢地，不随意肌不会被麻痹。

The brain paralyzes the body so that the mind can dream safely. Because think about how quickly we would have all been popped out of the gene pool. You know, if I think I'm, you know, one of the best skydivers who can just simply fly and I get up on my apartment window and I leap out You're done. You're done. Now, of course, the involuntary muscles, thankfully, aren't paralyzed.

所以你能保持呼吸，心脏持续跳动。你会经历这些我们称为自主神经风暴的奇异现象。只有两组随意肌能逃脱瘫痪状态：一是眼外肌——若它们被麻痹就无法快速眼动了；另一个是我们后来发现的内耳肌。

So you keep breathing, your heart keeps beating. You go through these bizarre, what we call autonomic storms. There are only two voluntary muscle groups that are spurred from the paralysis. Bizarre. One, your extraocular muscles.

有人认为眼球能逃脱麻痹是因为：如果眼球长期不活动，房水或玻璃体可能会出现缺氧问题。所以眼球必须保持运动——确切地说，眼前节结构需要运动支撑。青光眼患者前房引流功能受损。现在请带我了解夜间睡眠周期。

Because if they were paralyzed, you wouldn't be able to have rapid eye movements. Mhmm. And the other that we later discovered was the inner ear muscle. Some people have argued that the reason the eyeballs are spurred from the paralysis is because if your eyeballs are left for long periods of time inactive, you may get things such as oxygen sort of issues in the aqueous or vitreous humor. And so the eyeballs have to

前眼部的某些结构确实需要保持运动。完全正确。青光眼患者前房引流存在障碍。那么请描述整夜的睡眠弧线。

keep moving of some the anterior eye are are made to require movement. Exactly. People with glaucoma have deficits in in drainage through the anterior chamber. So maybe take me through the arc of a night.

刚入睡时，我会先进入非快速眼动睡眠的浅层阶段（阶段一和阶段二），约20分钟后开始下沉到阶段三和阶段四的深度非快速眼动睡眠。当我从清醒的混沌水域漂向睡眠的浅滩时，心率开始轻微下降，脑电波活动逐渐放缓——清醒时每秒波动20-50次，

When I first fall asleep, I'll go into the light stages of non REM sleep, stages one and two of non REM, and then I'll start to descend down into the deeper stages of non REM sleep. So after about maybe twenty minutes, I'm starting to head down into stage three non REM and then into stage four non REM sleep. And as I'm starting to fall asleep, as I've cast off from the, usually with me, murky waters of wakefulness, and I'm in the shallows of sleep stages one and two, my heart rate starts to drop a little bit. And then my brainwave pattern activity starts to slow down. Normally, I'm awake, it's going up and down maybe twenty, thirty, forty, fifty times a second.

进入浅层非快速眼动睡眠后会降至15-20次，深度非快速眼动睡眠时进一步放缓到约8-10次/秒。当进入阶段三和阶段四时，几件非凡之事同时发生：心率显著下降，大脑皮层数十万细胞突然同步放电后又集体静默——这种生理协调程度在其他脑状态下绝无仅有。

As I'm going into light non REM sleep, it will slow down to maybe fifteen, twenty, and then really starts to slow down down to about sort of 10 or eight cycles per second, eight cycle waves per second. Then as I'm starting to move into stages three and four non REM sleep, several remarkable things happen. All of a sudden, my heart rate really does start to drop. Hundreds of thousands of cells in my cortex all decide to fire together, and then they all go silent together. And it's this remarkable physiological coordination of the likes that we just don't see at during any other brain state.

这个状态会持续20-30分钟，至此已完成第一个60-70分钟的睡眠周期。随后我会回升到阶段二非快速眼动睡眠，约80分钟后短暂进入快速眼动睡眠期。嗯。

I will then stay there for about another twenty or thirty minutes. So now I'm maybe sixty or seventy minutes into my first sleep cycle. And then I'll start to rise back up, back up into stage two non REM sleep. And then after about eighty or so minutes, I'll pop up and I'll have a short REM sleep period. Mhmm.

然后我又会再次下沉，进入非快速眼动睡眠，再上升到快速眼动睡眠。你会稳定、重复地这样做，而我每九十分钟就会经历一次。至少这是大多数成年人的平均值。在上半夜，这些九十分钟周期主要由大量的深度非快速眼动睡眠组成。那是我获得第三和第四阶段深度非快速眼动睡眠的时候。

And then back down I go again, down into non REM, up into REM. And you do that reliably, repeatedly, and I will be doing that every ninety minutes. At least that's the average for most adults. In the first half of the night, the majority of those ninety minute cycles are comprised of lots of deep non REM sleep. That's when I get my stage three and four of deep non REM sleep.

一旦我进入下半夜，那种跷跷板式的平衡就会改变，取而代之的是，这些九十分钟周期主要由较轻的非快速眼动睡眠（第二阶段非快速眼动睡眠）和越来越多的快速眼动睡眠组成。

Once I push through to the second half of the night, now that seesaw balance changes, and instead, the majority of those ninety minute cycles are comprised either of this lighter form of non REM sleep, stage two non REM sleep, and much more and increasingly more rapid eye movement sleep.

那么谁受影响更大？是那些缺乏前半夜睡眠的人，还是那些缺乏后半夜睡眠的人？

And who suffers more? Those that lack the early phase and where those that lack the later phase of the night?

这取决于衡量标准是什么。例如，在深度非快速眼动睡眠期间，我们会得到这种效果。它几乎是一种天然的降压药。所以，如果我剥夺了你这种睡眠，第二天我们通常会看到自主神经功能紊乱，通常会出现心率和血压异常。

Depends on what the outcome measure is. For example, during deep non REM sleep, that's where we get this. It's almost a form of natural blood pressure medication. And so when I take that away from you the next day, we're usually going to see autonomic dysfunction. We're usually going to see abnormalities in heart rate, blood pressure.

我们还知道，在深度非快速眼动睡眠期间，某些激素会受到特定调控。例如，我们知道胰岛素对代谢的调节——即从血糖调节的角度来看你是处于正常状态还是糖尿病前期状态——深度睡眠似乎在这方面起关键作用。如果我们选择性地剥夺这种睡眠，就能观察到这些变化。生长激素则不同，实际上它更依赖于快速眼动睡眠，这也是为什么我们可以讨论酒精的影响。

We also know that during deep non REM sleep that there is a certain control of specific hormones. For example, we know that the insulin regulation of sort of metabolism, meaning how will you look from a regulated blood sugar perspective versus dysregulated prediabetic look of profile, that's where deep sleep seems to matter. If we selectively deprive you of that, we can see them. Growth hormone is different actually. That's a beautiful demonstration where growth hormone seems to be more REM sleep dependent, and that's why we can come onto the effects of alcohol.

关于酒精及其对睡眠破坏的研究数据令人印象深刻且震惊。但我们也知道，睾酮水平的高峰出现在快速眼动睡眠期间。

There's some really impressive frightening data on on alcohol and its disruption of of sleep. But then we also know testosterone. Peak levels of testosterone happen during REM sleep.

所以是下半夜。

So the second half of the night.

正是下半夜。所以这实际上意味着，在这两种情况下，你的心理和生理功能障碍表现会有所不同。你更愿意选择哪种？我两种都不选，这真的取决于你想优化什么。所以睡眠的影响是如此全面。

It was the second half of the night. So it really just means that the your profile of mental and physical dysfunction will be different under both of those conditions. Which one would you prefer? I would prefer neither of them, and it really depends on what you're trying to optimize for. So it's it's just so complete.

要知道，如果从表面价值来看，睡眠对我们来说简直是极其不利的。你无法寻找伴侣，无法繁衍后代，无法觅食，无法照顾幼崽，最糟糕的是，你还容易成为猎物。基于其中任何一点，睡眠本应被进化淘汰，但它没有。睡眠英勇地一路奋战，穿越了进化历程的每一步。因此，据我们所知，每个睡眠阶段也都得以保留。

You know, sleep is just so profoundly detrimental to us if you were to take it at face value. You know, you're not finding a mate, you're not reproducing, you're not foraging for food, you're not caring for your young, and worst of all, you're vulnerable to predation. On any one of those grounds, sleep probably should have been selected against, but it wasn't. Sleep has fought its way through heroically, you know, every step along the evolutionary path. And therefore, every sleep stage has also survived as best we can tell.

这意味着这些都是不可妥协的。如果大自然曾找到方法，哪怕只是稍微削减我们的睡眠时间，我相信本应会有快速的进化优势，但看起来她并没有这样做。经过三百六十万年的验证，我通常更倾向于相信她的智慧。

What that means is that those are nonnegotiable. If mother nature had found a way to even just sort of, you know, thin slice some of that sleep from us, there would have been fast, I'm sure, evolutionary benefits, but it looks as though she hasn't. And I'm usually in favor of her wisdom after three point six million years.

我想稍作休息，感谢我们的赞助商Eight Sleep。Eight Sleep生产智能床垫套，具有冷却、加热和睡眠追踪功能。确保良好夜间睡眠的最佳方法之一，是保持睡眠环境的适宜温度。因为要进入并保持深度睡眠，你的体温实际上需要下降约1到3度；而为了醒来时感觉神清气爽，体温又需要回升约1到3度。

I'd like to take a quick break and acknowledge our sponsor, Sleep. Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity. One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep会根据你的个性化需求，整夜自动调节床铺温度。他们刚推出了最新款Pod five，具备多项重要新功能。其中一项叫自动驾驶模式——这个AI引擎能学习你的睡眠模式，根据不同睡眠阶段调整环境温度。它还会在你打鼾时抬高头部，并通过其他调整来优化睡眠。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs. Eight Sleep has just launched their latest model, the Pod five, and the Pod five has several new important features. One of these new features is called autopilot. Autopilot is an AI engine that learns your sleep patterns to adjust the temperature of your sleeping environment across different sleep stages. It also elevates your head if you're snoring and it makes other shifts to optimize your sleep.

Pod five底座还内置与App同步的扬声器，可播放助眠音频。音频库包含多个NSDR（非睡眠深度休息）引导语，其中部分由我与Eight Sleep合作录制。NSDR通过音频引导你进行深度身体放松配合简单呼吸练习，能缓解轻微睡眠不足的负面影响，并帮助你在夜醒后重新入睡。这是个立竿见影且人人受益的强大工具。

The base on the Pod five also has an integrated speaker that syncs to the Eight Sleep app and can play audio to support relaxation and recovery. The audio catalog includes several NSDR non sleep deep rest scripts that I worked on with Eight Sleep to record. If you're not familiar, NSDR involves listening to an audio script that walks you through a deep body relaxation combined with some very simple breathing exercises. NSDR can help offset some of the negative effects of slight sleep deprivation and NSDR gets you better at falling back asleep should you wake up in the middle of the night. It's an extremely powerful tool that anyone can benefit from the first time and every time.

若想体验Eight Sleep，请访问eightsleep.com/huberman，新款Pod five最高可省350美元。配送范围覆盖墨西哥、阿联酋等多国。重申一次：8sleep.com/huberman立省350美元。说到夜间睡眠周期，前半夜以慢波睡眠为主，之后是REM睡眠。很多人包括我自己常遇到这种情况：入睡顺利，但三四小时后突然醒来。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five. Eight Sleep ships to many countries worldwide, including Mexico and The UAE. Again, that's 8sleep.com/huberman to save up to $350. So in this arc of the night, slow wave sleep predominates early in the night and then REM sleep. There's a scenario that many people, including myself, experience on a regular basis, which is they go to sleep, sleeping just fine, three, four hours into it, they wake up.

可能因噪音、温度不适等原因醒来（我们稍后会讨论睡眠卫生）。起床上厕所后，约10-15分钟能重新入睡。这种短暂清醒对寿命、学习能力等方面有多大损害？

They wake up for whatever reason. Maybe there was a noise, maybe the temperature isn't right, we will certainly talk about sleep hygiene, etcetera. They get up, they go to the restroom, they might flip on the lights, they might not, they go back to sleep. Let's say after about ten, fifteen minutes, they're able to fall back asleep. How detrimental is that wake up episode or event in terms of longevity, learning, etcetera?

这完全正常，尤其随年龄增长更常见。在90分钟睡眠周期的REM阶段结束时，几乎所有人都会醒来翻身——因身体长时间麻痹需要调整。对此我们不必过度焦虑。但需警惕两种情况：一是超过20-25分钟无法重新入睡；二是频繁夜醒（即便每次时间短），比如整晚自觉醒来六七次导致睡眠碎片化。

It is perfectly natural and normal, particularly as we progress with age. At the end of our REM sleep period of the ninety minute cycle, almost everybody wakes up and we make a postural movement. We turn over because we've been paralyzed for so long and the body will also like to shift. For the most part, I think we can be more relaxed about that. Where we have to be a bit more attentive though is if you are spending long periods of time not being able to get back to sleep.

近五到十年的睡眠科学研究表明：时长与质量同等重要，二者缺一不可。你不可能只睡4小时但质量极高却毫无影响，也不可能睡足8小时但质量极差仍保持状态。

And usually, we define that by saying, if it's been twenty, twenty five minutes. The other thing is if it's happening very frequently. So even if you're, you know, not awake for twenty five minute stretches, but you're finding yourself waking up and being consciously aware that you've woken up for maybe six, seven, or eight times throughout the night and your sleep is very what we call fragmented, the great science of sleep in the past five or ten years has has been, yes, quantity is important, but quality is just as important. And you can't have one without the other in terms of a good beneficial next day outcome. You can't just get four hours of sleep, but brilliant quality of sleep and be unimpaired, nor can you get eight hours of sleep, but have very poor quality of sleep and be unimpaired the next day.

我强烈建议人们在体温上升的昼夜节律阶段（即日间清醒时段）尽早接触阳光或其他强光，而在体温下降的傍晚时段减少光线摄入。

I'm a big proponent of people getting some sunlight, ideally sunlight, but other forms of bright light into their eyes early in the day and when they want to be awake. Essentially during the phase of their twenty four hour circadian cycle when temperature is rising, and then starting to get less light in their eyes as our temperature is going down in term of later in the day and in the evening.

这正是当前推荐方案：每天至少接触30-40分钟自然光。最近职业健康领域有项精彩研究：将原本面对墙壁办公的员工调至靠窗位置后，其睡眠时长和效率显著提升——总睡眠时间增加超30分钟，睡眠效率提高5%-10%。

I think that's exactly what we recommend right now, which is try to get at least thirty to forty minutes of exposure to some kind of natural daylight. There was some great work recently coming out in the occupational health domain where they moved workers from offices that were just facing walls and, you know, didn't have any exposure to natural daylight, And then they did a time period during that study where they actually were in front of a window and working. And they measured their sleep. And their sleep time and their sleep efficiency increased quite dramatically. I think the increase in total sleep time was well over thirty minutes, and the improvement in sleep efficiency was five to 10%.

若你的睡眠效率平均值是80%，我们有些担忧；但若能提升10%，就进入了健康睡眠者的优秀行列。

If you're batting an 80% sleep efficiency average, we're a bit concerned about that. But add 10% to that, now you're in a great echelon of healthy sleepers.

是的，这些门户是唯一能向大脑和身体其他部分传达昼夜时间和清醒状态的途径。关于咖啡因，我有几个问题。我们摄入咖啡因的时机是否对其效果起决定性作用——是助力还是反作用？

Yeah, these portals are the only way to convey to the rest of the brain and body about the time of day and wakefulness. I have a number of questions about caffeine. Does the timing in which we ingest caffeine play an important role in whether or not it works for us or against us?

剂量与时机决定毒性。咖啡因有半衰期且会被代谢。半衰期大约五到六小时，四分之一衰期则是十到十二小时。这因人而异，但普通成年人的代谢时长就是五到六小时。

The dose and the timing makes the poison. Caffeine has a half life and it's metabolized. The half life is somewhere between five to six hours, and the quarter life therefore is somewhere between ten to twelve hours. It's variable. Different people have different durations of its action, but for the average adult, five to six hours.

假设我已经醒了十二小时，现在是晚上八点，我感觉有点累但想再工作几小时，于是喝了杯咖啡。突然我就不觉得困了，仿佛没熬过十二小时似的。但几小时后咖啡因开始消退时，我不但要承受喝咖啡前积累的腺苷水平，还要叠加咖啡因作用期间新产生的腺苷。

So let's say that I've been awake for twelve hours now, and it's 8PM, and I'm feeling a bit tired, but I want to push through and I want to keep working for another couple of hours, so I have a cup of coffee. All of a sudden, I was feeling tired, but I don't feel like I've been awake for twelve hours anymore. Then after a few hours and the caffeine is starting to come out of my system, not only am I hit with the same levels of adenosine that I had before I'd had the cup of coffee several hours ago, it's that plus all of the adenosine that's been building up during the time that the caffeine has been in my system.

有点像雪崩式的

Sort of an avalanche of

是海啸级别的崩溃。没错。这就是咖啡因的 crash（崩溃效应）。

It is a tsunami wave. Yeah. And I have a caffeine crash.

假设某人通常十点到十点半上床，十一点到十一点半入睡。

Given somebody who typically gets into bed around ten, 10:30, and falls asleep around eleven, 11:30.

嗯。

Yeah.

你会建议他们何时停止摄入咖啡因？虽然不必严格规定，但明确的指导对人们很有帮助。你认为每天几点该切断咖啡因摄入？

When would you recommend they halt caffeine intake? And these are not strict prescriptives, but I think people do benefit from having some fairly clear guidelines of what might work for them. Would you say cut off caffeine by what time of the day?

我通常建议用惯常入睡时间倒推十或八小时作为停用咖啡因的节点。因为那些持续饮用至晚间的人，即便能入睡且不醒，其深度睡眠质量也会下降。这带来两个后果：第一，深度睡眠可能减少高达30%——要知道这种降幅相当于让人衰老十到十二岁。

I would usually say take your typical bedtime and count back ten hours or eight hours of time. That's the time when you should really stop using caffeine is the suggestion. And the reason is because for those people who even just keep drinking up until, you know, into the evening, you're right that they can fall asleep fine, maybe they stay asleep, but the depth of their deep sleep is not as deep anymore. And so there are two consequences. The first is that for me and it can be up to by thirty percent.

第二，你次日醒来时会想：我入睡和睡眠连续性都没问题，但就是没恢复感。于是早上就需要三四杯咖啡而非两三杯。这就形成了依赖循环——早上靠兴奋剂清醒，晚上又因咖啡因过量而用酒精助眠。而酒精（这个话题也可展开）同样对睡眠有严重损害。

And for me to drop your deep sleep by 30%, I'd have to age you by between ten to twelve years, or you can just do it every night to yourself with a The couple of second is that you then wake up the next morning, and you think, well, I didn't have problems falling asleep, and I didn't have problems staying asleep, but I don't feel particularly restored by my sleep. So now I'm reaching for three or four cups of coffee the next morning rather than just two or three cups of coffee. And so go is this dependency cycle that you then need your uppers to wake you up in the morning, And then sometimes people will use alcohol in the evening to bring them down because they're overly caffeinated. And alcohol, and we can speak about that too, also has very deleterious impacts on your sleep as well.

咖啡因和酒精代表了光谱上截然相反的两端。当有人喝下一杯酒时会发生什么？我们常听说晚上喝一两杯葡萄酒或餐后鸡尾酒。这如何影响他们的睡眠？

Caffeine and alcohol represent the kind of two opposite ends of the spectrum. What happens when somebody has a glass? We always hear a glass or two of wine in the evening or a cocktail after dinner. How does that impact their sleep?

就酒精而言，如果从药物类别来看，它属于我们称为镇静剂的类别。它会使你的大脑皮层镇静，但镇静不等于睡眠。当我们晚上喝几杯酒或睡前酒时，我们会误将镇静当作睡眠，声称几杯威士忌或鸡尾酒总能让我更快入睡。实际上，你只是更快失去意识，而非真正自然地更快入睡。这是首先要明确的一点。

So alcohol, if we're thinking about classes of drugs, they're in a class of drugs that we call the sedatives. It's sedating your cortex and sedation is not sleep. But when we have a couple of drinks in the evening, when we have a couple of nightcaps, we mistake sedation for sleep saying, well, I always, when I have a couple of whiskeys or a couple of cocktails, it always helps me fall asleep faster. In truth, what's happening is that you're losing consciousness quicker, but you're not necessarily falling naturalistically asleep any quicker. So that's one of the first sort of things just to keep in mind.

酒精的第二个影响是它会碎片化你的睡眠。我们讨论过睡眠质量与数量同等重要。酒精通过多种机制（包括激活自主神经系统中的战斗或逃跑分支）会让你在夜间更频繁醒来，导致睡眠连续性大幅降低。其中部分醒来会被第二天有意识地回忆起来。

The second thing with alcohol is that it fragments your sleep, and we spoke about the quality of your sleep being just as important as the quantity. And alcohol through a variety of mechanisms, some of which are activation of that autonomic nervous system, that fight or flight branch of the nervous system. Alcohol will actually have you waking up many more times throughout the night, so your sleep is far less continuous. Now some of those awakenings will be of conscious recollection the next day. You'll just remember waking up.

多数醒来不会被记住。但整晚睡眠仍会被这些零星的觉醒打断。当你次日早晨醒来时，不会感到睡眠恢复了精力。酒精影响的第三方面是它会强力阻断快速眼动睡眠（REM睡眠），而REM睡眠对多种认知功能（包括学习和记忆的某些方面）至关重要。

Many of them won't be. And so but yet your sleep will be littered with these sort of punctured awakenings throughout the night. And, when you wake up the next morning, you don't feel restored by your sleep. The third part of alcohol in terms of an equation is that it's quite potent at blocking your REM sleep, your rapid eye movement sleep. And REM sleep is critical for a variety of cognitive functions, some aspects of learning and memory.

REM睡眠对情绪和心理健康也极为关键，堪称夜间治疗。过去二十年在睡眠中心的研究发现，所有主要精神疾病患者的睡眠都不正常。这首先告诉我们，情绪心理健康与睡眠健康存在极其密切的关联。我并非要在此说教。

Seems to be critical for aspects of emotional and mental health. It's overnight therapy. What we've discovered over the past twenty years here at the sleep center is that there is no major psychiatric disorder that we can find in which sleep is normal. And so I think that firstly told us there is a very intimate association between your emotional mental health and your sleep health. I don't want to be puritanical here.

要知道，我只是个科学家，不是来教人如何生活的。我只是试图用一些关于睡眠的科学文献来赋能人们，然后你们可以做出任何知情的选择。我的工作不是给人们开生活处方，只是提供一些科学信息。我想问的是，在许多地方（并非所有），医用大麻是获批准或合法的。大麻会干扰睡眠吗？

You know, I'm just a scientist and I'm not here to tell anyone how to live. All I'm trying to do is empower people with some of the scientific literature regarding sleep, and then you can make whatever informed choices that you want. My job is not to tell people a prescription for life, it's just to offer some scientific information. I would like to ask about marijuana in many places, not all, medical marijuana is approved or is legal. Does marijuana disrupt sleep?

THC似乎能加快入睡时间。但如果你对比使用和未使用THC时的脑电波特征，会发现它并非理想匹配，可以说这是非自然的。同样，THC也会通过不同机制抑制REM睡眠。这就是为什么许多使用者告诉我：‘我确实在做梦，但记不清多少内容。’而当他们停用THC后会说：‘天啊，我做了些疯狂至极的梦。’

THC can seems to speed up the time with which you fall asleep. But again, if you look at the electrical brainwave signature of your falling asleep with and without that THC, It's not going to be an ideal fit, so you could argue it's non natural. It too, but through different mechanisms seems to block REM sleep. And that's why a lot of people when they're using will tell me, look, you know, I definitely, I was dreaming, I don't remember many of my dreams. And then when they stop using THC, let's say I was having, you know, just crazy, crazy dreams.

这是因为存在反弹机制。REM睡眠非常精妙，酒精在这方面也类似——都是同样的稳态机制。有人跟我说：‘如果周五晚上喝了点酒闹得有点疯，第二天可能会睡到很晚，还会做特别强烈的梦。’所以他们以为自己没获得REM睡眠。

And the reason is because there is a rebound mechanism. REM sleep is very clever and alcohol is the same way in this sense. It's the same homeostatic mechanism. Some people will tell me, look, if I have a bit of a wild Friday night with some alcohol, you know, maybe I'll sleep late into the next morning and I'll just have these really intense dreams. So and I thought I wasn't having any REM sleep.

实际机制是：酒精主要在深夜阶段阻断REM睡眠。而大脑很聪明，它能计算出你本该获得多少REM睡眠，以及因酒精作用缺失了多少。等到凌晨时分（比如6、7、8点），大脑不仅会恢复应有的REM量，还会试图补偿所有损失的REM睡眠。它能完全补回来吗？

Well, the way it works is that it's during in the middle of the night really when alcohol blocks your REM sleep. And your brain is smart. It understands how much REM sleep you should have had, how much REM sleep you have not because the alcohol has been in the system. And finally in those early morning hours, when you're getting through to sort of, you know, six, seven, 8AM, all of a sudden, your brain not only goes back to having the same amount of REM it would have had, it does that, plus it tries to get back all of the REM sleep that it's lost. Does it get back all of the REM sleep?

不，永远无法完全补回，但大脑会努力尝试。于是你会经历几段异常强烈的REM睡眠期，从而产生那些离奇怪诞的梦境。THC的作用机制也是如此——你会积累这种REM睡眠的‘压力’和‘债务’。

No, it doesn't. It never gets back all of the REM sleep, but it tries. And so you have these really intense periods of REM sleep, hence you have really intense, bizarre dreams. And that's what happens also with THC. You build up this pressure for REM sleep, this debt for REM sleep.

你最终能恢复吗？看起来你无法挽回所有失去的东西，但能恢复一部分吗？是的。大脑会开始更贪婪地吸收，因为它长期缺乏快速眼动睡眠。

Will you ever pay it back? Doesn't seem as though you get back everything that you lost, but will you get back some of it? Yes. The brain will start to devour more because it's been starved of REM sleep for so long.

我想稍作休息，感谢我们的赞助商Roka。Roka生产品质绝对顶尖的眼镜和太阳镜。多年来我一直佩戴Roka的老花镜和太阳镜，非常喜欢。它们轻便、光学性能卓越，还有多种镜框可选。最近我和Roka合作推出了一款新的红色镜片眼镜。

I'd like to take a quick break and thank one of our sponsors, Roka. Roka makes eyeglasses and sunglasses that are of the absolute highest quality. I've been wearing Roka readers and sunglasses for years now, and I absolutely love them. They're lightweight, they have superb optics, and they have lots of frames to choose from. Roka and I recently teamed up to create a new pair of red lens glasses.

这款红色镜片眼镜专为日落后晚间佩戴设计。它能过滤来自屏幕和LED灯的短波光——这些是当今最常见的室内光源。我要强调，Roka红色镜片并非传统防蓝光眼镜。它确实能过滤蓝光，但过滤范围远不止于此。事实上，它能全面过滤会抑制褪黑激素分泌的所有短波光。

These red lens glasses are meant to be worn in the evening after the sun goes down. They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays. I want to emphasize Roka red lens glasses are not traditional blue blockers. They do filter out blue light, but they filter out a lot more than just blue light. In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

顺便说，你需要在晚间和夜间保持高水平褪黑激素，这有助于入睡和维持睡眠。而那些短波光会刺激皮质醇升高——皮质醇在白天升高是好事，但晚间和夜间你绝对不需要。ROKA红色镜片能确保褪黑激素正常健康地升高，同时保持皮质醇水平低位，这正是晚间和夜间所需。如此一来，这些眼镜能有效帮助你平静下来，改善入睡过渡。

By the way, want melatonin high in the evening and at night, makes it easy to fall and stay asleep. And those short wavelengths trigger increases in cortisol. Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night. These ROKA red lens glasses ensure normal healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night. In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

ROKA红色镜片外观也很时尚。有大量镜框款式可选，你可以戴着去晚餐或音乐会，视线依然清晰。出于安全考虑我不建议驾驶时佩戴，但如果在餐厅、音乐会、朋友家或自己家里，戴上ROKA红色镜片，你会明显感受到平静程度的差异，以及我之前提到的所有睡眠改善效果。想尝试ROKA，请访问roka.com（r0ka.com），结账时输入代码Huberman可享首单8折优惠。

ROKA red lens glasses also look great. They have a ton of different frames to select from, and you can wear them out to dinner or concerts, you can still see things. I don't recommend you wear them while driving just for safety purposes, but if you're out to dinner, you're at a concert, you're at a friend's house, or you're just at home, pop those Roka red lens glasses on, and you'll really notice the difference in terms of your levels of calm and all the sleep stuff I mentioned earlier. If you'd like to try ROKA, go to roka.com, that's r0ka.com and enter the code Huberman to save 20% off your first order. Again, that's roka.com and enter the code Huberman at checkout.

我想花点时间聊聊睡眠补充剂领域的鼻祖——褪黑激素。我一直被教导，并且假设现在依然成立的是：大脑和体内褪黑激素的唯一来源是松果体。这个说法现在还正确吗？

So I'd love to chat for a moment about the kind of grant, the original, I should say that, not the granddaddy, but the OG of sleep supplementation, which is melatonin. Yeah. I was always taught, and I'm assuming it's still true that the only source of melatonin in the brain and body is the pineal gland. Is that still true?

就我们目前所知，似乎确实如此。

Yeah, it seems to be from best that we can tell.

我猜我们大脑和体内应该有褪黑激素受体吧。

I have to imagine we have melatonin receptors in the brain and body.

没错。本质上你的大脑有个中央主生物钟——视交叉上核，它维持着内在时间节律。虽然它知晓24小时周期，但需要将这个信息传递给大脑和身体其他部分。实现方式之一就是通过褪黑激素这种化学信号来传递昼夜节律。当褪黑激素水平低下或不存在时，传递的信息就是'现在是白天'。

It's correct. Essentially your brain has a central master twenty four hour clock called the suprachiasmatic nucleus that keeps internal time. Now it knows twenty four hour time, but it needs to tell the rest of the brain and the body the twenty four hour time as well. And one of the ways that it does this is by communicating a chemical signal of twenty four hour nurse of light and day using this hormone melatonin. And when it is at low levels or it's non existent, it's communicating the message it's daytime.

对我们昼行性物种而言，这意味着'该醒着了'。而当夜幕降临，褪黑激素抑制解除开始释放时，它向大脑和身体其他部分发出信号：'看，天黑了'。对我们昼行性物种来说，这意味着'该考虑睡觉了'。所以褪黑激素本质上是向大脑和身体通报昼夜时间，进而决定睡眠和清醒时段——但它并不直接参与睡眠本身的生成。这也正是我们接下来要讨论的补充剂研究带给我们的启示。

And for us diurnal species, it says it's time to be awake. Yet at nighttime when dusk approaches and the brake comes off melatonin and we start to release it, then it signals to the rest of the brain and the body, look, it's dusk and it's nighttime. And for us, diurnal species, it's time to think about sleep. So melatonin essentially tells the brain and the body when it's day and when it's night, and with that, when it's time to sleep, when it's time to wake, but it doesn't really help with the generation of sleep itself. And this is why we'll come on to what those studies of supplementation have taught us.

因此它告诉我的大脑和身体其他部分，是时候睡觉了。它或许甚至有助于过渡到睡眠状态，但它不会，比如说，确保睡眠的整体结构，或者说它并不是整晚引导睡眠交响乐的指挥。褪黑激素

So it tells the rest of my brain and body, it's time to go to sleep. It perhaps even aids with the transition to sleep, but it's not going to, for instance, ensure the overall structure of sleep, or it's not the conductor that's guiding the sleep orchestra, so to speak, throughout the entire night. Melatonin is

就像奥运会百米赛跑的发令员。

like the starting official at the 100 meter race in the Olympics.

这个比喻更贴切。

That's a better analogy.

它将所有睡眠选手召集到起跑线，开启这场伟大的睡眠竞赛，但它本身并不参与比赛。那是另一套完全不同的脑化学物质和脑区负责的，这就引出了补充剂的问题——它对我的睡眠有帮助吗？我会睡得更久吗？睡眠质量会更好吗？遗憾的是，针对非老年人的健康成年人的证据表明，褪黑激素作为助眠剂并没有特别显著的效果。

It calls all of the sleep races to the line, and it begins the great sleep race, but it doesn't participate in the race itself. That's a whole different set of brain chemicals and brain regions, which then brings us on to perhaps the question of supplementation, which is, is it helpful for my sleep? Will I sleep longer? Will I sleep better? Sadly, the evidence in healthy adults who are not older age suggests that melatonin is not really particularly helpful as a sleep aid.

我记得最近有一项元分析。该分析告诉我们，褪黑激素平均仅能增加总睡眠时间3.9分钟。分钟？

I think there was a recent meta analysis. And what that meta analysis told us is that melatonin will only increase total amount of sleep by three point nine minutes on average. Minutes?

分钟。连百分比都算不上。

Minutes. Not even percent.

而且它只能提高2.2%的睡眠效率。所以这个效果很微弱，对于非老年人的健康人群来说，它似乎并不是特别有益的工具。当然，个体结果会有差异，每个人都不一样。我们这里讨论的是所谓的普通成年人的平均水平。

And it will only increase your sleep efficiency by 2.2%. So the source is not strong, the force is not strong in this one, when it comes to a tool that in healthy people who are not of older age, it doesn't seem to be especially beneficial. Now, results can vary. Everyone is different, of course. So we're talking about the average, the so called average human adult here.

不过要为褪黑激素辩护一下，同时我也得提到，我在斯坦福有位同事杰米·蔡策尔，

Well, melatonin in defense of what you're saying, and also I should mention, I have a colleague at Stanford, Jamie Zeitzer,

哦，太棒了。

you Oh, wonderful.

他在哈佛医学院查克·蔡策尔的实验室也受过训练，作为睡眠研究者，我向他咨询过褪黑激素的问题，他的说法和你刚才说的基本一致——几乎没有证据表明它能改善睡眠。然而它却可能是最常被消费的所谓助眠剂。

Chuck Zeitzer's lab at Harvard Med, where he also trained, sleep researcher, I asked him about melatonin, and he essentially said the same thing that you just said, which is very little, if any evidence that it can improve sleep. And yet it's probably the most commonly consumed so called sleep age.

这是一个价值数亿美元的产业。唯一我们通常能看到一些益处且常被开处方的群体是老年人——老年人是指60岁及以上吗？是的，60、65岁及以上，因为随着年龄增长，松果体通常会出现钙化现象，这意味着分泌褪黑素的腺体功能会衰退。这就是为什么老年人可能出现入睡困难或睡眠维持障碍。当然这绝非唯一原因，但确实是原因之一，因此褪黑素补充剂对于这类人群——尤其是患有失眠的老年人——被认为是可能适用的方案。

Hundreds of million dollars industry. The only population where we typically see some benefit and it often is prescribed is in older adults because as- Older meaning 60 and older? Yeah, 60, 65 and older, because as we get older, you can typically have what's called calcification of the pineal gland, which means that that gland that's releasing melatonin doesn't work as well anymore. That's why older adults can have problems falling asleep or staying asleep. It's not the only reason by any stretch of the imagination, but it's one of the reasons and it's why melatonin supplementation in those cohorts, older adults, especially older adults with insomnia, people have thought about that as maybe an appropriate use case.

我们是否知道每晚通常有多少褪黑素释放到血液中？能否以此作为基准来对比常见的补充剂量？我在药房和其他地方看到的褪黑素补充剂剂量从1毫克到12甚至20毫克不等。

Do we know how much melatonin is typically released into the bloodstream per night? And can we use that as a kind of a rule of thumb by which to compare the typical amount that someone would supplement? Mean, typically the supplements for melatonin that I see in the pharmacy and elsewhere and online range anywhere from one milligram to twelve or even twenty milligrams.

没错。

Yep.

我猜测20-40岁人群夜间自然分泌的褪黑素量远低于这些补充剂量。这个判断正确吗？

My guess is that a normal night's release of melatonin, typical for somebody in their 20s, 30s, 40s, would be far lower than that. Am I correct or wrong?

是的，自然分泌量要低好几个数量级。这正是问题所在——常见的5毫克或10毫克补充剂量就像超大杯饮料的营销逻辑：商家通过增加分量而非降价来竞争。

Yeah, it's many magnitudes lower, and this is one of the problems is that I see that too. I see typical doses are five milligrams or ten milligrams. And of course, if you're a supplement company, putting ten milligrams versus five milligrams, if that's what you're actually doing, it you know, it's kind of like the super gulp size. You know, nobody wants to lower price. They just want you to, you know, we'll just give you more for the same price and that's how we'll compete.

这导致褪黑素浓度陷入恶性竞争。实际上研究表明，在我们观察的群体中，能获得睡眠改善效果的最佳剂量介于0.1至0.3毫克之间——也就是说常规补充剂量通常是人体自然预期的10倍、20倍甚至更多，这属于超生理剂量范畴。

So it's been this escalating arms race of melatonin concentration. And it really does not look meaningful for, you know, for sleep in any way. What we've actually found is that the optimal doses for where you do get sleep benefits in the populations that we've looked at are somewhere between zero point one and zero point three milligrams of melatonin. In other words, the typical doses are usually 10 times, 20 times, maybe more than what your body would naturally expect. And this is what we call a supra physiological dose.

简而言之，这远超出正常生理水平。

In other words, it's far above what is physiologically normal.

我认为调节生物机能时，行为干预应是首要手段，其次是营养调整（毕竟人人都需进食），接着才是补充剂、处方药，最后或许才是脑机接口设备。这些方法可以组合使用。但令我担忧的是，人们常直接问'该吃什么'而不考虑自身行为模式（如光线接触等）。

I like to think in terms of manipulating any aspect of our biology, that behavioral tools always are the first line of entry. Yeah. Then nutrition, everyone has to eat sooner or later, even if you're fasting, then perhaps supplementation, then prescription drugs, and then perhaps brain machine interface devices that you use to induce something. And those could be done in combination. But what concerns me is when I hear people say, well, what should I take Without thinking about their behavior, their light viewing behavior, etcetera.

当然这些因素需要协同作用。当...

But of course, these things work in combination. When it

谈到睡眠改善，其实有很多无需外源性物质（如补充剂或药物）的简便方法。关于处方安眠药，我可能过于直言不讳——临床实践中它们确实是某些失眠症状的短期解决方案，但不建议长期使用。此外，像失眠认知行为疗法这类非药物心理干预也能提供显著的睡眠改善效果。

comes to sleep, there are many low hanging fruits that don't necessarily require you to put sort of exogenous molecules, in other words, things like supplements into your body or, you know, use different types of drugs to help you get there. Now when it comes to prescription sleep aids, I think I've been, again, a little bit too forthright. We know in clinical practice that there may be a time and a place for things like sleeping pills. They are a short term solution to certain forms of insomnia, but they are not recommended for the long term. And we also know that there are lots of other ways that you can get a sleep help, or you can get a sleep curative profile from things like cognitive behavioral therapy for insomnia, which is a non drug approach, psychological

据我所知，效果相当不错。

And quite effective from what I understand.

效果完全不输安眠药。数据很棒。长期来看更有效。最近有研究显示，接受那位治疗师治疗后，部分益处能持续近十年。你知道吗？

Very just as effective as sleeping pills. Great data. More effective in the long term. There's a recent study published that after working with that therapist, some of the benefits lasted almost a decade. You know?

太神奇了。现在，如果你停用安眠药，通常会出现反弹性失眠，睡眠质量会退回原来的糟糕状态，甚至更差。我认为补充剂也是同理。其实有很多改善睡眠的方法，根本不需要涉足那些领域。重申一下，我们不是来劝诫别人该不该尝试那些方法，这完全是你自己的选择。

Amazing. Now, if you stop sleeping pills, usually you have rebound insomnia where your sleep goes back to being just as bad, if not worse. And I think the same is true when we think about supplementation. There are so many things that are easy to implement when it comes to sleep that don't require venturing out into those waters. And again, we're not here to tell anyone about whether they should venture or not, that's completely your choice.

我想说的是，如果你想优化睡眠，有很多方法并不需要你吞服、注射或吸入任何东西。

All I'm saying is that if you want to think about optimizing your sleep, there are a number of ways that you can do it that don't necessarily require you to swallow anything or inject anything or, you know, smoke anything or

没错。而且这些方法的安全边际非常非常宽。好了，我们聊聊午睡吧。我超爱午睡的。

Right. And for which the margins of safety are quite quite wide. Right. Let's talk about naps. I love naps.

我家祖传爱打盹。关于午睡有什么数据？你觉得把午睡控制在20到30分钟短时间好，还是睡满90分钟甚至两小时？

I come from a long history of nappers. What are the data on naps? And what are your thoughts about keeping naps short, meaning twenty to thirty minutes versus getting out past ninety minutes, two hours.

赞成、反对还是无所谓？午睡确实大有裨益。我们发现它对心血管健康、血压等有好处。还能降低皮质醇水平，提升学习记忆能力和情绪调节能力。

Yay, nay, or meh. Naps can have some really great benefits. We found benefits for cardiovascular health, blood pressure, for example. We found benefits for levels of cortisol. We found benefits for learning and memory, and also emotional regulation.

时长

How long

这些研究中的午睡通常

are the naps typically in

是多久？20分钟到90分钟不等。有时我们会采用90分钟窗口，让受试者完成完整睡眠周期，这样他们就能同时获得非REM和REM睡眠。然后我们分析午睡带来的益处有多少是由REM睡眠、深睡眠或浅睡眠贡献的。我们还发现，短至17分钟的午睡也能对学习等方面产生显著效果。

those studies? Anywhere between twenty minutes to ninety minutes. Sometimes we like to use a ninety minute window so that the participant can have a full cycle of sleep and therefore they get both non REM and REM sleep within that time period. And then we correlate how much benefit did you get from the nap and how much of that benefit was explained by what REM sleep you got, what deep sleep you got, what light sleep you got. What we've also found is that naps of as little as seventeen minutes can have some quite potent effects on, for example, learning.

这些都不是新鲜事。NASA早在1990年代就率先实践过。在执行任务期间，他们为宇航员尝试了小睡。他们发现，仅26分钟的小睡就能将任务表现提升34%，日间警觉性提高50%。这催生了当时所谓的NASA小睡文化，在那段时期影响了所有地面NASA员工。

None of this is novel. NASA pioneered this back in the 1990s. And during the missions, they were experimenting with naps for their astronauts. And what they found was that naps of little as twenty six minutes improved mission performance by 34% and improved daytime alertness by 50%. And it birthed what was then called the NASA nap culture throughout all terrestrial NASA staff during that time period.

所以人们早就知道小睡有益处。但小睡也可能是一把双刃剑。它也有阴暗面。当你小睡时，本质上是在释放睡眠压力的高压锅阀门。部分睡意会通过小睡消散。

So it's long been known that naps can have a benefit. Naps, however, can have a double edged sword. There is a dark side to naps. When you nap, you are essentially opening the valve on the pressure cooker of sleep pressure. And some of that sleepiness is lost by way of the nap.

然而有些人如果夜间睡眠困难又白天小睡，反而会加剧睡眠问题。所以对于失眠患者，我们通常不建议小睡。建议是：如果你能规律小睡且夜间睡眠无碍，那么小睡完全没问题。但如果你有睡眠困扰，请远离小睡。如果要小睡，尽量控制时长——像对待咖啡因那样，可能8到12小时，或许不用那么久，7到6小时是个好经验法则，尽量不要在傍晚小睡。

Some people, however, if they are struggling with sleep at night and they nap during the day, it makes their sleep problems even worse. So for people with insomnia, we typically advise against napping. And the advice is if you can nap regularly and you don't struggle with sleep at night, then naps are just fine. But if you do struggle with sleep, stay away from naps. If you are going to nap, try to limit your naps, try to cut them off a bit like sort of caffeine, maybe eight to sort of twelve hours, maybe not that far off, maybe sort of seven to six hours is a good rule of thumb, try not to nap essentially late in the afternoon.

如果确实需要小睡又想保持清醒——避免出现整夜睡眠后那种持续一小时的昏沉感——请将小睡限制在20到25分钟。这样就不会进入深度睡眠阶段，否则被闹钟强行唤醒会感觉更糟。没人应该为自己需要的睡眠感到愧疚。我认为这是社会的一大问题。社会给睡眠贴上了懒惰的污名标签。

And if you do take a nap and you want to maintain your You don't want to have that grogginess hangover that can happen after a full night of sleep for the first hour, try to limit it to about twenty, twenty five minutes. And that way you don't go down into the very deepest stages of sleep, which if I wrench you out of with an alarm, you almost feel worse. No one should feel guilty about getting the sleep that they need. And I think that's been one of the big problems in society. Society has stigmatized sleep with these labels of being slothful or lazy.

我们甚至羞于告诉同事自己小睡了。我认为睡眠是人类的权利，因此睡眠是所有人的公民权利，没人应该让你为获得所需睡眠而感到羞耻。

And we're almost embarrassed, you know, to tell colleagues that we take a nap. I think sleep is a right of human beings, and I therefore think that sleep is a civil right of all human beings, and no one should make you feel unproud of getting the sleep that you need.

我想稍作休息感谢我们的赞助商AG1。AG1是一种含维生素矿物质益生菌的饮品，还包括益生元和适应原。作为从事科研近三十年、同样长期关注健康健身的人，我一直在寻找改善心理生理健康和表现的最佳工具。早在2012年——远早于我做播客前——我就发现了AG1并持续每日服用。它改善了我的健康、精力和专注力等各方面，服用后感觉明显更好。

I'd like to take a quick break and acknowledge our sponsor AG1. AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens. As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance. I discovered AG1 back in 2012, long before I ever had a podcast and I've been taking it every day since. I find it improves all aspects of my health, my energy, my focus, and I simply feel much better when I take it.

AG1采用最优成分的精准配比，在不提价的前提下持续升级配方。事实上AG1刚推出了最新配方升级。这个新一代配方基于关于益生菌对肠道菌群影响的新研究，现含多种经临床验证的益生菌株，可支持消化健康和免疫系统健康，改善排便规律性并减少腹胀。每当被问及如果只能选择一种补充剂会选什么，我的答案总是AG1。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost. In fact, AG1 just launched their latest formula upgrade. This next gen formula is based on exciting new research on the effects of probiotics on the gut microbiome. And it now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating. Whenever I'm asked if I could take just one supplement, what that supplement would be, I always say AG1.

如果你想尝试AG1，请访问drinkag1.com/huberman。限时活动中，AG1将赠送一个月量的Omega-3鱼油及维生素D3+K2一瓶。正如我在播客中强调过的，Omega-3鱼油和维生素D3K2经证实对情绪、大脑健康、心脏健康、激素平衡等均有助益。重申一次，订阅即可通过drinkagone.com/huberman获赠一个月量Omega-3鱼油和维生素D3+K2一瓶。有什么非常规睡眠建议吗？

If you'd like to try AG1, you can go to drinkag1.com/huberman. For a limited time, AG1 is giving away a free one month supply of omega-three fish oil along with a bottle of vitamin D3 plus K2. As I've highlighted before on this podcast, omega-three fish oil and vitamin D3K2 have been shown to help with everything from mood and brain health to heart health, to healthy hormone status and much more. Again, that's drinkagone.com/huberman to get a free one month supply of omega-three fish oil, plus a bottle of vitamin D3 plus K2 with your subscription. Are there any unconventional sleep tips?

就是那种假设性的建议，比如'如果...结果发现...'，我这里留白等你补充。

The what if kind of things that, yeah, what if it turns out that, and I hear I just, I've got a blank there for you to fill in.

第一个非常规建议与小睡相关：如果某晚睡眠糟糕，什么补救措施都别做。我的意思是：次日不要晚起补觉、不要白天小睡、不要靠额外咖啡因提神度日、也不要提前上床指望能补偿睡眠。

The first one, which is unconventional along the lines of naps, if you've had a bad night of sleep, do nothing. What I mean by that is don't wake up any later. Don't sleep in the following day to try and make up for it. Don't nap during the day. Don't consume extra caffeine to wake you up, try to get you through the day and don't go to bed any earlier to think that you're going to compensate.

如果你晚些起床，直到晚上很晚你都不会感到困倦。所以你会按平常时间上床却无法入睡。你会想，我刚经历了一个糟糕的睡眠夜晚，现在连正常时间都睡不着了。这是因为你比平时睡得更晚，减少了腺苷在你正常就寝时间前积累的时间窗口。所以不要晚起。

If you wake up later, you're not going to be sleepy until late in the evening. So you're gonna go to bed at your normal time and you won't be sleeping. You'll think, well, I just came off a bad night of sleep and now I can't even get to sleep and it's my normal time. It's because you slept in later than you would otherwise and you reduced the window of adenosine accumulation before your normal bedtime. So don't go don't wake up any later.

不要摄入更多咖啡因——原因显而易见——因为这只会让你亢奋，导致第二天晚上保持清醒或降低恢复性睡眠的概率。最后，不要提前上床，要坚持抵抗诱惑，按正常时间就寝。我想防止你产生这种想法：昨晚睡得那么糟，我平时10:30睡觉，今晚9点就上床吧。我的身体在9点还没准备好入睡，但我担心昨晚没睡好。结果我躺上床，前一个半小时辗转反侧，因为这不是我的自然睡眠时段，只是我觉得这是个好主意。

Don't use more caffeine for the reasons that are obvious because that's only gonna crank you and keep you awake the following night or decrease the probability of a good following night of recovery sleep. And then finally, don't go to bed any earlier, resist and resist and go to bed at your normal time. What I want to try and do is prevent you from thinking, well, I had such a bad night last night and I normally go to bed at 10:30, I'm just gonna get into bed at 09:00. My body is not ready to sleep at 09:00, but I'm worried because I had a bad night of sleep last night. So I get into bed and now I'm tossing and turning for the first hour and a half because it's not my natural sleep window, but I just thought it was a good idea.

我要提供的第二条非常规建议是建立睡前放松程序。很多人把睡眠想象成电灯开关，我们跳上床、关灯，睡眠就该立刻到来。但睡眠是生理过程，更像飞机降落，需要时间逐渐降落到我们称之为优质夜间睡眠的坚实地面。

I think the second tip I would offer in terms of unconventional is have a wind down routine. Many of us think of sleep as if it's like a light switch that we just jump into bed and when we turn the light out, sleep should arrive in that same way. Sleep is a physiological process. It's much more like landing a plane. It takes time to gradually descend down onto the terra firma of what we call good solid sleep at night.

找到适合你的方式——可以是轻度拉伸，我通常在睡前冥想10到15分钟。有些人喜欢阅读，尽量不要在床上看电视，那通常光线太强，对眼睛刺激太大，太提神。就像你不会以60英里时速冲进车库急刹，通常会降档减速缓缓进入。

Find out whatever works for you, and it could be light stretching, I usually meditate for about ten or fifteen minutes before bed. Some people like reading, try not to watch television in bed, that's Too usually light, to your eyes. Too much light, too activating. You know, you wouldn't race into your garage and come to a screeching halt from 60 miles an hour. You typically down shift your gears and you slow down as you come into the garage.

睡眠也是如此。另一个关键是将注意力从思维本身转移——让大脑停止反刍是个好建议。尝试情绪宣泄：写下所有忧虑，但不要在临睡前，提前一两个小时。有人称之为忧虑日记。对我来说，这有点像关闭浏览器上所有情感标签页。

This is the same thing with with sleep too. The other thing about sort of that idea of shifting focus away from your mind itself, get your mind off itself is a good piece of advice. Catharsis, you can try to write down all of the concerns that you have and do this not right before bed, but usually an hour or two before bed. Some people call it a worry journal. And to me, it's a little bit like closing down all of the emotional tabs on my browser.

因为如果电脑关机时所有标签页都开着，第二天早上回来会发现电脑发烫、风扇狂转——它无法休眠，因为有太多活跃标签页。起初我觉得这听起来像胡扯，很嬉皮士，像大家手拉手放学回家。但后来数据出现了——优质研究显示，写这种日记能将入睡时间缩短50%（五零）。

Because if I shut the computer down and all of those tabs are still open, I'm gonna come back in the morning and the computer's red hot, the fan's going because it didn't go to sleep, because it couldn't, because there were too many tabs active and open. I at first thought this just sounds like hooey. It sounds very Berkeley. It's kinda kumbaya, we all hold hands and, you know, walk home at the end of the day. But then the data starts coming out, really good studies from good people, and they found that keeping one of those journals decreased the time it takes you to fall asleep by 50%, five zero.

惊人吧？效果堪比任何药物。我要给的第四条非常规建议是：移除卧室所有钟表。包括手机。再说一遍：包括手机。

Amazing. So it's well on par with any pharmaceutical agent. I think the fourth sort of little tip I would give that's unconventional is remove all clock faces from your bedroom. Including your phone. Including your phone.

因为如果你正在经历难熬的夜晚，知道现在是凌晨3:22或4:48对你毫无帮助，只会让情况更糟。

Because if you are having a tough night, knowing that it's 03:22 in the morning or it's 04:48 in the morning does not help you in the slightest. And it's only going to make matters worse than better.

马特，这次关于睡眠的深度探讨太精彩了，满载宝贵建议。作为科学家和公共教育者，能与你共同剖析我们称之为睡眠的生命奇迹，让我感到无比愉悦。我们不仅想听更多马特·沃克的观点——我代表很多人说——我们需要听。你从事的工作不仅具有影响力，更重要的是，它意义重大。

Matt, this has been an amazing deep dive on sleep. It is chockablock full of valuable takeaways. It's been tremendously fun for me to dissect out this incredible aspect of our lives that we call sleep with a fellow scientist and a fellow public educator. And we don't just want to hear more from Matt Walker, I speak for many people, we need to. The work you're doing is both influential, but more importantly, it is important work.

在当今科学、医学、公共卫生与世界议题真正交汇的时代，这项工作产生了亟需的影响力。我代表无数人表达：感谢你所做的工作，感谢你成为你。

It has the impact that's needed, especially in this day and age where science and medicine, public health, and the issues of the world, etcetera, are really converging. So I know I speak on behalf of a tremendous number of people. And I just say thank you for doing the work you do and for being you.