边睡边学（一夜提升记忆力）与Jim Kwik

欢迎来到《快速大脑》，专为渴望学得更快、成就更多的忙碌人士准备的脑力提升小技巧。我是你们的教练吉姆·奎克。解放你的思维。想象一下，如果我们能发挥大脑100%的潜能会怎样？我没有亢奋，没有嗑药，只是头脑异常清醒。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high, I wasn't wired, just clear.

我清楚自己该做什么以及如何去做。我精通功夫。展示给我看。今天我们将探讨大脑如何利用睡眠加速学习。没错，你最好的学习工具可能就是你的枕头。

I knew what I needed to do and how to do it. I know Kung Fu. Show me. Today, we're exploring how your brain uses sleep to learn faster. Yes, your best study tool might be your pillow.

我将向你展示当你的头靠在枕头上后，大脑如何持续学习、解决问题并存储信息。因为睡眠不仅是休息，更是大脑的秘密课堂。欢迎回来，快速大脑学员们。我是你们的主持人兼大脑学习教练吉姆·奎克。你应该听过‘睡一觉再说’这句话。

I'll show you how your brain continues to study, solve, and store information after your head hits your pillow. Because sleep isn't just rest, it's your brain's secret classroom. Welcome back, Quick Brains. I am your host and your brain and learning coach, Jim Quick. You've probably heard the phrase sleep on it.

但你是否知道，大脑实际上会利用睡眠周期来处理信息、形成长期记忆，甚至激发创造力？多数人认为睡眠就是休息，这固然没错，但你的大脑还将其视为一种策略——存储、解决和强化白天所学知识的时机。如果你想记住更多、思考更快、醒来更聪明，这期内容正适合你。让我们从科学角度开始：睡眠时会发生什么？

But did you know that your brain actually uses your sleep cycles to process information, form long term memories, and even spark creativity? Most people think of sleep as rest, and it certainly is that, but your brain sees it also as a strategy, a time to store, solve, and strengthen what you learn during the day. So if you're ready to remember more, think faster, and wake up smarter, this one's for you. Let's start with the science. What happens while you sleep?

睡眠由不同阶段组成。你可能在学校就学过这些阶段，因为每个阶段都对学习有影响。深度睡眠属于非快速眼动睡眠，此时大脑会巩固事实类信息，比如词汇、姓名、数字和定义。就像按下心智硬盘的保存键。

Your sleep is made up of different stages. You are probably familiar with them because you learn them back in school because each one plays a role in learning. You have deep sleep, which is your non REM sleep. This is when your brain consolidates facts, things like vocabulary, names, numbers, definitions. It's like hitting save on your mental hard drive.

然后是快速眼动睡眠阶段。这时大脑会变得富有创造力，它将新旧信息联系起来，帮你发现规律，甚至解决问题。如果你曾梦到当天学习的内容，那就是快速眼动睡眠在发挥作用。可以把它想象成大脑的梦境超级计算机。

Then you also have your REM sleep. This is when your brain gets creative. It links new information to old information, helps you find patterns, and even helps you to solve problems. If you've ever had a dream about something that you studied earlier that day, that's REM in action. Think of it like it's your brain's dream powered supercomputer.

历史上从爱因斯坦的灵感到保罗·麦卡特尼创作《Yesterday》等突破，都诞生于梦境状态。所以没错，睡眠可被视为新型自习室。现在让我们进入一些实用、已验证且高效的方法。你可以从这三个睡前仪式开始，它们能帮助激活大脑，优化睡眠期间的学习效果。第一，睡前给大脑做预热。

Some of history's breakthroughs from Einstein's insights to Paul McCartney's yesterday came through dream states. So yes, sleep can be considered the new study hall. Now let's get into some practical, proven, powerful steps. You can start with these three pre sleep rituals that can potentially help you prime your brain and optimize more of your learning while you sleep. Number one, prime your mind right before bed.

你可以阅读或复习一些重要内容，无论是通过闪卡、几页书籍，还是审视并设定你的目标意图，大脑会在睡眠中重播这些内容。第二点，睡前减少屏幕光线。屏幕光线会欺骗大脑以为仍是白天，从而扰乱褪黑激素（即放松荷尔蒙）的分泌，这是身体该休息的信号，结果导致睡眠质量差。

You could read or review something important, Whether it's through flashcards, a few pages of a book, or you're looking and setting your intention around your goals, your brain replays this content in your sleep. Number two, cut the light from your screens before bed. When you're on your screen, it fools your mind into thinking it's still daylight. So it disrupts your melatonin production, which is your relaxation hormone. It's a signal to say it's time to rest, which equals poor sleep.

你可以尝试蓝光滤镜或生物黑客眼镜。也可以挑战自己和家人，在睡前进行一小时无电子设备时间。我保证，久而久之你的大脑会感谢你。第三点，关注营养摄入。每个人的生理需求都略有不同。

You could try the blue light filters or those biohacking glasses. You could challenge yourself and your family to do a tech free hour before you go to sleep. I promise you over time your brain will thank you. Number three, you could look into nutrition. And everyone's a little bio individual.

咨询你的医疗保健提供者或营养师，营养确实起着重要作用。有些天然疗法能帮助睡前平静心绪，比如镁——一种能舒缓神经系统、缓解紧张、可能促进更深层恢复性睡眠的天然补充剂。还有人推荐蓝黄芩，它能安抚亢奋的神经系统却不致嗜睡，尤其适合过度思考者和难以停止脑力活动的人。

Talk to your healthcare provider, your nutritionist, but nutrition definitely has a part. There are natural remedies to calm your mind before bedtime. Some of the ones you could research and look into is magnesium, a natural supplement that helps calm your nervous system, helps to reduce tension, and potentially can lead to deeper, more restorative sleep. Some people like something called Blue Skullcap. It helps to calm a wired nervous system without making you drowsy and has been found to especially work well for overthinkers, learners who have trouble mentally shutting off.

这种天然草药在睡眠质量提升后还可能增强思维清晰度。另一种是L-茶氨酸，作为一种氨基酸，你可能对它有所了解，它存在于绿茶等物质中，也可作为补充剂服用。

This is a natural herb that might also enhance mental clarity once sleep quality improves. Another one is L theanine. Now L theanine is an amino acid. You might be familiar with it. It's found in things like green tea, but also comes as a supplement.

它通过减少心理杂念来提升专注力和平静感。有人睡前服用，也有人白天与咖啡因搭配使用。较冷门的是厚朴树皮，含两种化合物，研究显示可降低皮质醇并改善REM睡眠。这种天然草药能镇静但不催眠，或可减轻压力导致的记忆衰退。

It can help enhance focus and calm by reducing mental chatter. Some people take it before bed or they pair it with their caffeine during the day. Another one that's not as well known is magnolia bark. This contains two compounds that has been shown to reduce cortisol and improve REM sleep. This is a natural herb that can calm without sedating and may reduce stress induced memory loss.

我最爱的是南非醉茄，一种适应原草药。阿育吠陀医学用它降低皮质醇水平，平衡应激反应系统，帮助神经系统放松。研究还表明它能改善睡眠质量和记忆力。这是我们Quick Mind补充剂中引以为豪的成分之一。

One of my favorites is ashwagandha. This is an adaptogenic herb. It's used in Ayurvedic medicine to reduce cortisol levels, to balance the stress response system and help your nervous system relax. It has also been shown to improve sleep quality and memory in studies. This is one of the ingredients that we are proud to use in our Quick Mind supplement.

该产品含五种成分，经过人体实验，非转基因且纯素，不含咖啡因。若想让大脑表现更上层楼，可访问quickmind.com获取更多信息。对我而言，它就是制胜法宝——只需晨间或午后服用两粒，立感不同。你会感觉状态绝佳，表现也能达到巅峰。

It has five ingredients, human studies, non GMO, it's vegan, there's no caffeine. If you like to take your brain to next level, you can find out more information at quickmind.com. For me, it's the unfair advantage. You just take two in the morning or in the afternoon and you'll just feel the difference. You'll feel your best and also you'll perform at your best.

你可以在白天服用这个来帮助增强记忆力，使思维更敏锐。它含有南非醉茄和一些经过深入研究、功效极强的成分。第四点，利用气味——你的嗅觉作为学习触发器。你可以在扩散特定精油或香味时学习某个主题，可能是玫瑰或薰衣草，然后在卧室睡觉时使用相同的香味。

You could take this during the day to help boost your memory, sharpen your thinking. It has the ashwagandha and some incredibly powerful ingredients that's very well studied. Number four, use scents, your olfactory, which is your sense of smell as study triggers. You could study a subject while you're diffusing a specific essential oil, a specific scent. Maybe it's rose, maybe it's a lavender, and then use the same scent when you're in your bedroom while you sleep.

想想看。这可以在夜间重新激活你大脑中的记忆痕迹。就像添加了一个基于香气的记忆提示。记住，目标不仅仅是更多的睡眠，而是更好的睡眠。接下来，让我们谈谈你的睡眠环境。

Think about that. This can reactivate those memory traces in your brain during the night. It's like adding a fragrance based memory cue. And remember, the goal isn't just more sleep, it's better sleep. Next, let's talk about your sleep environment.

这是给学生们的一条特别信息和邀请。我想告诉你一个革命性、独特、强大且已被证实的课程，它能提升你的学习和生活。所以，你不仅能取得更好的成绩，而且只需花费极少的时间。每天只需15到20分钟，持续30天，我保证你将掌握最好的工具、技巧、资源和策略来提升学习能力。访问quickbrain.com/student。

This is a special message and invitation for our students. I wanna tell you about a revolutionary, unique, powerful, and proven course to be able to upgrade your learning and your life. So not only can you get better grades, but you could do it in a fraction of the time. For only fifteen or twenty minutes a day for thirty days, I guarantee you, you will be equipped with the best tools, tactics, resources, and strategies to level up your learning. Go to quickbrain.com/student.

使用代码podcast15，你将立即获得注册资格，作为收听我们节目的感谢。对我来说，我称之为我的睡眠圣地。我总是睡得更好，大多数人也是在家比在酒店房间睡得更好。但我把我们的卧室设计得真正有利于休息和恢复。所以，这里有一些高效的调整建议。

Use the code podcast 15, and you'll get instant enrollment as a thank you for listening to our show. For me, I refer to it as my sleep sanctuary. I always sleep better, most of us sleep better at home rather than in a hotel room somewhere else. But I've designed our bedroom as something to really be conducive for rest and recovery. And so a few high impact tweaks.

让我们考虑一下你的睡姿。一些研究表明，左侧卧可能有助于你的大脑通过淋巴系统更有效地清除废物。把它想象成你大脑的夜间排毒。这与更好的记忆力和长期大脑健康有关。另一个建议是关于听觉的。

Let's think about your sleep position. Some studies suggest that sleeping on your left side has been shown that may help your brain more effectively clear out waste through your lymphatic system. Think of it like your brain's overnight detox. It's linked to better memory and long term brain health. Another suggestion is auditory.

你可以在睡觉时听一些东西。有些人会听δ波或双耳节拍。某些音频频率如δ波可以帮助引导你的大脑进入更深层次的睡眠阶段，这时记忆巩固效果最强。多年来我最喜欢的应用是Nucalm，N U C A L M。我只需点击曲目，无论是小憩还是深度睡眠，它都有专有的音频技术。

You can listen to something as you sleep. Some people will listen to delta waves or binaural beats. Certain audio frequencies like delta waves can help guide your brain into deeper stages of sleep where memory consolidation is its strongest. My favorite app for years, my go to is an app called Nucalm, N U C A L M. All I do is just hit the track whether it's taking a nap or having deep sleep and it has a proprietary audio technology.

如果你想了解更多，请访问jimquick.com/nucalm。Nucalm。它是一个非常强大的工具，我经常使用。还有一个专注曲目。

If you want to find out more about it, go to jimquick.com/nucalm. Nucalm. It is such a powerful tool. It's something I use regularly. There's also a focus track.

还有一条路径可以优化白天的短暂小憩。我用冥想的方式，它就像一种超能力。另一个值得考虑的是用光线而非噪音唤醒。你可以将刺耳的闹钟换成日出模拟灯或自然光，这种早晨第一时间可能令人不适的声响。与身体自然睡眠周期同步醒来有助于保持头脑清晰和精力充沛。

There's also a track to be able to optimize in naps throughout the day. I meditate with It is like a superpower. Another thing to consider is wake with light, not noise. You could swap your harsh alarm, which can be very jarring first thing in the morning, for maybe a sunrise clock or natural light. Waking in rhythm with your body's natural sleep cycles helps to preserve mental clarity and energy.

再分享一个快速小技巧。我们制作过许多与世界顶级睡眠专家探讨优化睡眠的节目。我在各种YouTube视频和播客中分享过自己的策略。但这里有个额外建议：在床头柜上放本梦境日记或灵感记录本。

Here's another quick bonus. We've done many episodes on optimizing sleep with some of the world's top sleep experts. I've shared my strategies in various YouTube videos and podcasts. But here's a quick bonus. Keep a dream journal or an idea journal by your bed on your nightstand.

我发现最棒的灵感往往出现在思维最放松时。醒来时，我常会发现对前一晚提出的问题有了答案，或是正在钻研的问题得到了解决——可能意识层面尚未找到方案，但大脑仍在持续运作。我们做过关于清醒梦和记忆梦境的节目，相关链接会放在描述区和节目备注里。请务必订阅，错过一期就意味着错过很多。但你的大脑从未停止学习，即便在睡梦中也是如此。

I find that some of my best ideas show up when my mind is most relaxed. When I wake up, I often find that I have an answer for something that I asked a question for earlier the night before, or because I was studying to solve this problem, maybe consciously I didn't come up with the solution. But my brain kept on working on it and we've done episodes on lucid dreaming and other ways of remembering your dreams. We could put links in the description and the show notes, make sure you subscribe because if you miss an episode, you miss a lot. But your brain never stops learning, even in your sleep.

它在整理、存储和解决问题。所以与其更刻苦地学习，不如开始更聪明地睡眠。建立你自己的睡前仪式，优化睡眠圣所和环境，让潜意识承担更多重任。你可以在我们的YouTube频道找到更多这类洞见。

It's sorting, it's storing, and it's solving. So instead of just studying harder, start sleeping smarter. Build your own pre sleep ritual. Optimize your sleep sanctuary, your sleep environment, and let your nonconscious, your subconscious do more of the heavy lifting. You could find more insights like this on our YouTube channel.

你可以加入那里180万订阅者的行列。我们还会发布播客的加长版访谈，以及我的舞台演讲片段和完整视频。希望我们已在社交媒体上建立联系。在Jim Quick账号加入我，我们每日发布改变思维方式、提升动力和学习效率的脑力秘诀。若喜欢本期内容，最好的赞赏就是分享和订阅。

You can join 1,800,000 subscribers there. We also post the extended interviews of our podcasts there, put clips and whole presentations of me on stage. I hope we're connected on social media. Join me at Jim Quick, where we post daily brain tips and insights to change your mindset, motivation, the methods you use to learn faster and succeed more. If you love this episode, the highest compliment is sharing it and subscribing.

别等待，现在就行动。留下评论分享你最大的收获——我会逐条速读，你们的反馈对我意义重大。下次见，这里是你的大脑和加速学习教练Jim Quick提醒你：睡眠是知识转化为持久记忆的殿堂。突破极限，永无止境。

Don't wait, do it now. Leave a comment and share your biggest I speed read every single one of them and your feedback means a lot to me. Until next time, this is your brain and your accelerated learning coach, Jim Quick reminding you, sleep is where learning becomes lasting. Be limitless.