如何通过更好的睡眠提升表现

这其实是一个很有趣的拇指轻击测试，他们可以用手机来完成。

This is actually a cool thumb tap test, so that this is something they could do on their phone.

它测量反应时间以及其他多种指标，屏幕上会弹出一个小东西，他们需要用拇指尽可能快地点击它。

And it measures reaction time and a bunch of other stuff where a little thing will pop up on their screen and they'll tap it with their thumb kind of as fast as they can.

因此，他们在这项长时间进行的测试中同时获得了注意力方面的数据。

And so they're getting this combination of attention because it happens over a long period of time.

那么，他们是如何保持专注的呢？

So how were they able to focus?

他们是否分心了，忽略了该做什么，以及点击的注意力和反应时间是否下降了？

Did they lose track of what they're doing and tapping attention as well as the reaction time?

这是一个非常全面且复杂的实验设计，最大限度地提升了我们所说的生态效度和外部效度。

So pretty extensive and elaborate study design that maximizes what we call ecological validity as well as external validity.

那么，这在现实世界中如何应用呢？

So how would this apply in the real world?

在这种情况下，能够更专注并在训练中投得更好，是人们非常关心的强有力标准和指标。

In this case, being able to pay more attention and shooting better in practice are pretty strong standards and metrics that people would care about.

那么，这里到底发生了什么？

So what actually happened here?

我来为你逐条讲解一下绝对和相对意义上的结果。

I'm gonna walk you through the results in both absolute and relative terms.

如果你曾参与或阅读过大量人类表现研究，你会知道这两种指标在评估背景时都非常重要，能帮助你判断是否值得关注。

If you've been involved or read much human performance research, you'll know both of those metrics are actually important when you're considering the context and whether or not this was something to pay attention to or not.

一个简单的例子是，有时性能提升1%可能不足以达到统计显著性，但如果这让你跳高了两英寸，它在实际中可能仍有意义，只是再次强调，它没达到统计显著性。

Easy example here is sometimes a 1% improvement in performance may not be enough to reach statistical significance, But it might be practically relevant if this resulted in you, say, jumping two inches higher, but it wasn't enough, again, to reach stat sig here.

但大多数从业者会关心这两英寸的提升。

But most practitioners would care about two inches.

所以我会为你全面讲解这两方面，让你获得最准确的信息，然后你可以自行判断这是否值得关注。

So let me walk you through both so you have the most appropriate accurate information, and then you can judge yourself whether or not you feel like this is worthy of note or not.

正如我提到的，他们进行了282英尺的冲刺测试。

So as I mentioned, they did the two eighty two foot sprint test.

这就是半场往返跑之类的测试。

That's that half court and back, etcetera test.

在基线时，他们完成这项测试大约需要16.2秒，而在睡眠延长结束后，时间缩短到了15.5秒。

At baseline, it took them about sixteen point two seconds to complete, and at the end of sleep extension, it was down to fifteen point five.

因此，他们将时间减少了0.7秒。

So they reduced that time by point seven seconds.

同样，这个结果由你来判断，但在我看来，整个赛季能取得这样的进步已经非常显著了。

Again, I'll leave that up to you to decide, but to me, that's a pretty impressive improvement throughout the course of a season.

罚球命中率，这次是基于10次出手。

Free throw shooting percentage, again, this was out of 10.

请记住，这不仅仅是赛前和赛后各做一次测试。

And remember, this is not just one test pre, one test post.

而是在整个赛季中定期进行，这里呈现的是综合数据。

This was done routinely throughout the season, and then you're getting an aggregate score here.

平均而言，他们每10次出手能命中7.9次，也就是80%的罚球命中率，这在高水平运动员的训练环境中是预期之内的表现。

So on average, they made 7.9 shots out of 10, so you call it an 80% free throw percentage, which we expected for athletes at this high quality in a in a practice situation.

而他们的命中率提升到了8.8次，接近90%。

And they were up to 8.8 or almost 90%.

这太多了。

This is a lot.

你实际上每10次罚球多进了一个。

You're effectively making one more free throw out of 10.

这太重要了。

This is huge.

这绝对是赢球和输球、能否入选球队、能否上场等的关键区别。

And definitely the difference between winning and losing, making a team, playing, etcetera.

三分球命中率也是类似的情况。

Three point percentage was a similar story.

所以，这些数据都是基于15次出手。

So, again, these are out of 15 shots.

赛季前，他们大约能命中10个，命中率是60%，而后来提升到了11.6个。

So preseason, they were making about 10 out of fifteen, sixty percentage, and all the way up to 11.6.

也就是说，每15次出手多进了1到1.5个。

So, you know, added one to one and a half extra makes per 15 attempts.

再次强调，这不仅是统计上显著的改善，而且在实际应用中也非常重要。

Again, really important, both statistically significant improvement as well as practically important improvement.

其他包含的指标也很有意思，比如训练中的主观评分，之前大约是10分制中的7分，到最后几乎提升到了近9分。

Other metrics that were included that were cool, subjective rating at practice improved, scale of one to 10 here, kind of seven out of 10 before, all the way up to almost nine out of 10 at the end.

比赛中的主观评分也是如此，从7.8分提升到了8.8分。

Same thing with their subjective rating at games, 7.8 out of 10, all the way up to 8.8 out of 10.

因此，实际表现和对表现的感知都有了大幅改善，我就不一一列举研究中的其他所有指标了，但你会看到类似的趋势，比如每周反应时间、每天早晨的PBT测试反应时间、每天晚上的数据等等。

So lots of improvements in actual performance and perception of performance, and then not gonna run you through all of the other metrics in the study, but you're gonna see a similar theme with weekly reaction time, daily morning reaction time of this PBT test I talked about, daily evening stuff, etcetera, etcetera, etcetera.

并不是所有指标都达到了统计显著性，但大多数都做到了。

So not everything came up as statistically significant, but most of it did.

所有指标的改善幅度都差不多。

All of it was a pretty similar magnitude.

所以整体来看，大多数测量变量都实现了大约3%到10%的提升。

So it really just kinda looks like this, call it three to 10% improvement in most variables measured.

我不知道你怎么样，但如果你走进任何运动表现团队或教练的办公室，或者走进运动员的更衣室，说‘我能在这一年里让你所有这些指标提升10%’，我想你一定会引起他们的注意。

So I don't know about you, but if you walked into any performance staff or coach's office or walked into an athlete's locker and said, I'm gonna get you a 10% improvement in all these metrics throughout the year, I think you're gonna catch their attention.

所以这些内容确实引起了我的注意。

So this stuff has certainly caught mine.

说实话，这看起来有点好得不像真的，我也有同样的感觉。

Now, this seems a little bit too good to be true, I'll be honest, I had the same feelings.

当你看到这些数据时，会觉得：哇，这太多了。

When you look at some of those numbers, it's like, well, that's a lot.

你看看这项研究，就会想：嘿，这里没有对照组，等等等等。

You look at the study and you're like, hey, there's no control group and etcetera, etcetera.

我当时想，我该怎么看待这个问题呢？

I said, man, how do I think about this?

于是我开始联系我的朋友和同事。

I started calling friends and colleagues of mine.

我联系了杰弗里·德默，他曾经为亚特兰大猎鹰队和美国举重队等众多职业体育团队工作过。

I called Jeffrey Dermer, who's worked with the Atlanta Falcons and USA Weightlifting and tons of other professional sports.

我还联系了艾米·班德博士，她是睡眠科学领域的专家，曾为大量职业运动员提供过服务，他们基本都说了一样的话。

I called Amy Bender, PhD in in sleep science and worked with tons of professional athletes, they basically all said the same thing.

好的。

Okay.

太好了。

Great.

假设这些结果稍微被夸大了。

Let's say the results are slightly exaggerated.

假设它们被夸大了25%。

Let's say they're exaggerated by 25%.

假设它们被夸大了50%。

Let's say they're exaggerated by 50%.

你还是会接受5%的提升吗？

Wouldn't you still take a 5% improvement?

我会。

I would.

在这些指标上，在这种水平的运动员中，进步空间本来就很小，就算夸大75%也无所谓。

In those metrics, in that level of athlete, where the margin for improvement is so small anyways, call it 75% exaggerated.

这仍然是一个相当大的影响。

That's still a pretty big impact.

因此，当你将这一点与同一领域的研究进行比较时，你指的是那些在篮球运动员中进行的研究。

And so when you compare that also with the research in the same area, you're talking about studies that have been done, of course, that one in basketball players.

但谢里实验室在游泳运动员中做的类似工作，以及我之前提到的在橄榄球运动员中的研究，情况也类似。

But similar work from Sherry's lab in swimmers, similar thing, as I mentioned, in rugby players.

你会发现在所有这些情况下，表现都有大约2%到4%，甚至高达10%的提升，具体取决于你如何看待这些睡眠延长研究——它们从连续三晚的睡眠延长，一直到长达七周。

And you're all gonna find this kind of global, you know, two to four to up to 10% improvement in performance depending on how you wanna look at These sleep extension studies range from three nights of sleep extension all the way up to seven weeks.

随着证据不断积累，在我看来，你只是看到同样的模式一再重复。

And it seems to me as the evidence continues to grow, you're just seeing the same thing played out more and more.

所以，尽管我无法保证多睡两小时就能让你的网球发球准确率提高10%，这一点我不能保证。

So while, again, the specifics of can I guarantee you sleeping two more hours improves your tennis serving accuracy by 10%, no, I can't?

但我是否确信它会提升你的表现？

But am I confident it's gonna improve your performance?

当然。

Absolutely.

为了更深入地了解运动员睡眠延长研究，还有几项研究值得注意。

Just to give a little more context about the sleep extension research in athletes, there's a couple of other studies worth noting.

其中一项研究让运动员每晚多睡1.7小时，持续一周。

One of them looked at an additional one point seven hours of sleep per night over the course of a week.

这项研究针对网球运动员，发现他们的发球准确率提高了约6%。

This was done in tennis players, and they found that it improved tennis serving accuracy by about 6% or so.

另一项研究则让运动员每晚多睡约45分钟，但持续时间更长。

Another one looked at a little bit less, so forty five minutes of extra sleep per night, but for a longer duration.

这次持续了三周。

This was now three weeks.

研究发现，他们的反应时间提高了4%，皮质醇水平降低了19%。

And they found a improvement in reaction time by 4%, as well as a reduction in cortisol by 19%.

这项研究的对象是橄榄球运动员。

This was in rugby players.

虽然需求不同、测试方式不同，但结论依然相似。

So a little bit different demand, a little bit different test, but still a similar story.

最后一个值得注意的研究与篮球研究更相似，他们要求受试者每晚多睡一个半小时，但总共只持续了三天。

And the final one of note was more similar to the basketball study in which they asked them to sleep for an hour and a half extra per night, but just for three total days.

因此，他们的睡眠时间实际上从每晚约7.1小时增加到了将近8.6小时。

And so their sleep time actually went from about seven point one hours per night to almost eight point six hours.

这再次说明，我并不是在谈论从今晚只睡4小时增加到每晚睡6小时。

This is another example of, I'm not talking about going from four hours of sleep tonight to six hours of sleep per night.

我们讨论的是那些已经睡得足够多的人——每天睡7小时，再把他们的睡眠时间推高到接近9小时。

We're talking people who are already sleeping a decent amount, seven hours, and pushing them all the way up to close to nine hours.

在这项特定研究中，他们发现计时赛表现提升了3%。

In this particular study, they found a 3% improvement in time trial performance.

这是针对这些高水平耐力自行车运动员和运动员进行的60分钟骑行测试。

This is a sixty minute cycling test in these highly trained endurance cyclists and athletes.

所以，我想分享所有这些研究，因为它们表明这并不仅仅局限于篮球。

So again, wanted to share all of those studies because it highlights it's not really specific to basketball.

它也不仅仅是耐力运动的生理机制。

It's not just physiology of endurance.

这不仅仅是技能问题。

It's not just skill.

它在提升幅度、哪些方面得到改善、需要持续多久、需要睡多久等方面都非常显著。

It is really robust in terms of how much it improves, what areas of performance improve, how long you need to do it for, how much you need to sleep for.

所以我不希望你过于纠结于具体的数字，比如提升的百分比，甚至也不必太在意具体的方案。

And so I don't want you to get too caught up in either the numbers in terms of the percentages of the improvements or even really the protocol.

要多睡多少分钟？

How many more minutes?

要持续多久？

For how long?

我认为关键在于，如果你能让人们多睡几天，甚至几周，无论多睡四十五分钟还是两小时，其实都没关系。

I think the take home point is if you can get people to start sleeping longer for a couple of days or even for a couple of weeks, And if longer means forty five minutes or two hours, it doesn't really matter.

只要你能做到这一点，你就会看到表现的提升。

If you can get that stuff, you're going to see performance improvements regardless.

我想短暂休息一下，感谢我们的赞助商。

I'd like to take a quick break and thank our sponsors.

今天的节目由Absolute Rest赞助。

Today's episode is brought to you by Absolute Rest.

睡眠是人类表现的基石，因此我总是将它作为我顶尖运动员训练的重点。

Sleep is the bedrock of human performance, which is why I always focus on it with my elite athletes.

但尽管尝试了各种可穿戴设备，甚至将人送到专业的睡眠实验室进行全面检测，我们却很少取得显著进展。

But despite trying every wearable and even sending people to full blown clinical testing in sleep labs, we rarely got very far.

因此，两年前，我联合创立了Absolute Rest，重新定义了什么是高性能睡眠者。

That's why two years ago, I co founded Absolute Rest, which redefines what it means to be a high performance sleeper.

在取得巨大成功后，我们现在准备迎接下一个挑战。

After tremendous success, we are now ready for our next challenge.

一项前所未有的睡眠优化计划，将先进的睡眠技术与个性化指导相结合，成本仅为传统睡眠研究的一小部分。

A first of its kind sleep optimization program that combines advanced sleep technology with personalized coaching, all at a fraction of the cost of a traditional sleep study.

Sleep Lens项目让你每晚都能通过指尖完成一项经过FDA批准的临床级睡眠研究。

The Sleep Lens program allows you to run a full FDA approved clinical grade sleep study from your fingertip every single night.

我们的睡眠科学家团队会利用你的数据，制定个性化的解决方案，切实改善你的睡眠。

Our team of sleep scientists then use your data to create personalized solutions that drive real changes in your sleep.

不再需要在阴森的睡眠实验室过夜，不再使用准确性存疑的可穿戴设备，也不再怀疑你对夜间作息、习惯或补充剂所做的改变是否真的有效。

No more overnight stays in creepy sleep labs, no more wearables with questionable accuracy, and no more wondering if the changes you're making in your nightly routine, habits, supplements are actually working or not.

如果你想尝试Absolute Rest，请前往absoluterest.com/perform，锁定Sleep Lens项目的名额，并节省100美元。网址是absoluterest.com/perform。

If you'd like to try Absolute Rest, go to absoluterest.com/perform to secure your spot in the Sleep Lens program and save $100 That's absoluterest.com/perform.

本期节目还由Momentous赞助。

Today's episode is also brought to you by Momentous.

Momentous生产的补充剂品质绝对顶尖，因为在我看来，没有任何其他品牌能接近他们的质量与安全标准，而且他们有数据为证。

Momentous makes supplements of the absolute highest quality because in my opinion, no one is even close to their quality and safety standards, and they've got the data to prove it.

例如，我们早已了解鱼油对健康和表现的诸多益处。

For example, we've long known about the numerous health and performance benefits of fish oil.

我个人已经服用鱼油大约十五年甚至更久了。

I've personally been taking it for probably fifteen years or more.

大量研究一致表明，鱼油中的两种主要成分EPA和DHA，对心血管健康、大脑健康、运动表现以及关节疼痛等都有积极影响。

Numerous studies have consistently demonstrated positive impacts of EPA and DHA, the two primary fish oils, on everything from cardiovascular and brain health, to exercise performance and joint pain.

现在你可以在任何地方买到鱼油，但我个人只使用Momentous，因为它从未让我感到任何鱼腥味。

Now you can get fish oil anywhere, but personally, I only use Momentous because it's never once given me a fishy aftertaste.

更重要的是，每一批产品都经过NSF检测，确保铅和汞含量低到无法检测，保证纯度和安全。

And more importantly, every single batch is NSF tested to ensure the lead and mercury levels are undetectable for purity and safety.

他们的鱼油纯净、高效，且可持续捕捞。

Their fish oil is pure, potent, and sustainably sourced.

他们鱼油的另一个主要优势是，你可以在这里查证，因为我十多年在课堂上一直提到这一点：他们的鱼油不含任何填充剂。

Another major benefit to their fish oil, and you can check the record here, because I've been talking about this in my slides in class for over a decade, is that you won't find any fillers in their fish oil.

行业内一个不为人知的秘密是，大多数公司会在鱼油中添加非EPA和DHA成分，以维持其所谓的‘鱼油含量’，同时降低活性成分含量和成本。

See, the dirty secret in the industry here is that most companies will add non EPA and DHA to their fish oil to keep their quote fish oil count high, but to keep the active ingredients and therefore costs low.

这让你在购买时感觉花更少的钱得到了更多的鱼油，但实际上，你必须加倍甚至三倍剂量才能获得同等的活性成分，这意味着长期来看你花的钱更多，或者不增加剂量，效果却更差。

And it makes you actually feel like when you're purchasing it, you're getting more fish oil at a cheaper price, but you actually have to double or triple your dose to get the same amount of active ingredient, which means you end up spending more money in the long run or you don't and you get worse results.

如果你想尝试他们的鱼油或其他Momentous产品，请前往livmomentous.com/perform，享受订单20%的折扣。

If you wanna give their fish oil a shot or any other Momentous product, go to livmomentous.com/perform to get 20% off your order.

再次提醒，前往livmomentous.com/perform，享受20%折扣。

Again, that's livmomentous.com/perform to get 20% off.

最后，我还想和你们分享一件我觉得关于睡眠延长特别有趣的事情。

Now, one more thing I wanted to pass along to you that I thought was actually pretty interesting regarding sleep extension.

而且你在同行评审的研究中不会找到这种说法。

And then you're not gonna find this in the peer reviewed research.

坦白说，这只是一个轶事，但它仍然非常重要。

This is an anecdote to be totally candid with you, but it's still really important.

我实际上和一位医生进行了长时间的交谈。

I talked actually at length with Doctor.

杰弗里·德默尔，一位在睡眠领域拥有医学博士和哲学博士头衔的专家，他在这个领域已经深耕数十年，是我们这个时代最杰出、最多产的睡眠科学家之一。

Jeffrey Dermer, who's an MD PhD in sleep, it's been around for decades, one of the most profound and prolific sleep scientists really of our time.

他曾在NFL做过大量工作，他告诉我，我得小心措辞，但他说，在与某一支NFL球队合作时，他注意到球队在表现、认知功能或反应时间上并没有显著改善，但延长睡眠对帮助球员从伤病中恢复却极为有效。

And he did a lot of work in the NFL and he told me that I'll have to say this as carefully as I can here, but he basically said when working with one particular NFL team, that he noticed there wasn't really a huge improvement in performance or cognitive function or reaction time that they could really tell, but the sleep extension was incredibly powerful at helping people return from injuries.

表现团队认为，很明显，这些球员受伤的频率更低了，更重要的是，他们从伤病中恢复的速度比过去忽视睡眠时快得多。

The performance staff felt it was very clear that their guys were either getting hurt less often, but more specifically coming back from those injuries faster than they were in the years prior to not paying attention to sleep.

因此，这里存在许多潜在的好处和理由，值得我们去探索延长睡眠这一理念。

So again, a number of potential benefits here and rationale to exploring this idea of extending your sleep.

但我知道你可能在想什么。

But I know what you're probably thinking.

好吧，我该怎么做到呢，第一点？

Okay, how do I do that, number one?

那如果根本不可能怎么办？

And then what if it's just not possible?

你面临着各种睡眠限制。

You have got various sleep restrictions.

在这种情况下，我谈的不仅是运动员，还有所有人。

Now in this particular case, I'm talking about athletes as well as everybody else.

所以有时候人们没意识到，运动员其实想睡更多觉，但他们没有这个选择。

So sometimes people don't realize athletes wanna sleep more, but they don't have the option to.

他们有固定的日程、训练、航班和旅行，和我们其他人一样面临同样的限制。

They've got schedules, they've got practices, they've got flights and travel, and they've got the same restrictions that the rest of us have.

所以，正如我提到的，我确实认为延长睡眠的好处非常显著。

So again, as I've mentioned, I really feel like the benefits of sleep extension are quite profound.

但最主要的问题其实是可行性。

The biggest issue though was really about practicality.

我的意思是，你可能在想：老兄，我被说服了。

What I mean by that is you're probably thinking, Dude, I'm sold.

我愿意参与。

I'm in.

我想多睡一会儿。

I wanna sleep more.

但这根本不可能。

It's just not possible.

无论你是运动员还是非运动员，我们所有人都面临时间上的限制。

Whether you're an athlete or non athlete, all of us have restrictions on our time.

你可能还有其他责任。

You may have other obligations.

你可能没有，但就是无法在夜间睡得更久，或者有各种各样的原因。

You may not, and you just can't sleep any longer throughout the night or have any number of reasons.

那么，如果我们相信睡眠延长的好处，我们该怎么办？

So what do we do if we believe in sleep extension?

我们希望从中获得这些提升表现的好处，但无论出于什么原因，就是无法增加睡眠时间。

We wanna get these performance enhancement benefits out of it, but we just are not able to sleep for more time for whatever reason.

你其实有几种不同的选择。

Well, you've got a number of different options here.

第一个是更具体、更有意识地规划你何时要延长睡眠。

The very first is being more specific and intentional about when you're trying to extend your sleep.

事实上，几乎没有人能每天晚上都睡足九到十个小时，全年如此。

The reality of it is almost nobody has the ability to sleep for nine or ten hours a night every day, every night, the entire year.

这是不切实际的期望。

That's an unrealistic expectation.

你这是在让自己注定失败。

You're setting yourself up to fail.

就像你在饮食上不会那样做一样。

Just like you wouldn't do that with your nutrition.

你在训练上也不会那样做。

You wouldn't do that with your training.

你不会一周内拼命跑尽可能多的里程。

You wouldn't just run as many miles as you can in a week.

你也不会尽可能多地做重复次数。

You wouldn't lift as many reps as you can.

你会采用周期化的训练方式。

You would have a periodized approach.

因此，在某些阶段增加训练量，而在其他阶段减少训练量。

So go through periods where you're going for more volume because you're going for less volume in other periods.

在这个阶段你会摄入更多热量，而在其他阶段则减少热量摄入。

You're gonna have more calories during this phase and less calories during other phases.

对于延长睡眠，我也持同样的观点。

I would say the same thing with sleep extension.

所以请考虑你的日程安排，比如是否即将有重要出行、工作安排非常紧张、有工作任务，或者我们正在开展训练营，开始季前训练。

And so think about your schedule, whether you've got an important travel coming up, you've got a really tight business schedule, you've got work obligations, we have a training camp, So we're starting preseason training.

我们正在为综合格斗选手进行赛前集训。

We're in fight camp for MMA fighters.

我们只是有一些其他对我们来说更重要的时间段，或者是一段已知的睡眠不足时期，对吧？

We just have some other area of time that is most important to us or is a time of known sleep loss, right?

在这种情况下，我们可能希望提前做好所谓的‘睡眠储备’。

In that, we probably wanna go in front of that and get what's called Sleep Banking in.

所以我们会考虑一下，好吧，很好。

And so we're gonna look and say, All right, great.

我会尽量删掉生活中的一些事情，或者增加一些能帮助我实现睡眠延长的安排，比如小睡，时间范围是在那些已知的严重睡眠损失发生前的三到三十天内。

I'm gonna remove things in my life, if I can, or add things in my life like napping or other things that allow me to get towards that sleep extension in the, say, three to thirty days prior to those big known losses of sleep.

一个非常好的例子是我多年前有幸与一位名叫布莱恩·奥尔特加的UFC选手一起旅行，我多年来一直与他合作。

A really good example of this that I wish I'd known about, but honestly didn't, a number of years ago, I was fortunate to travel with a UFC fighter named Brian Ortega that I've worked with for many years.

我们实际上能够前往阿布扎比，在一个叫‘决战岛’的地方参赛。

And we actually were able to go to Abu Dhabi and fight at a place called Fight Island.

这真的很有趣。

So this is really interesting.

那是新冠疫情时期，全世界基本处于停摆状态。

This was during the COVID pandemic, and the world is basically shut down.

当时唯一进行的格斗和体育赛事就是 UFC 在阿布扎比这个特定的隔离区内的比赛。

And the only fighting and, really, the only sport happening was the UFC in this specific fight bubble out in Abu Dhabi.

但问题是，我和 Brian 都住在南加州，我们必须远赴阿布扎比。

Now the challenge with that is I live and Brian live lives in Southern California, And we had to go all the way out to Abu Dhabi.

所以我们需要应对时差问题。

So we had time change to deal with.

我们还需要应对长途旅行的问题。

We had travel to deal with.

与此同时，我们还要应对严格的减重过程。

And at the same time, we've got a very extensive weight cut.

所以 Brian 和其他所有运动员一样，必须减掉相当多的体重。

So Brian has to lose a a decent amount of weight like every fighter does.

Brian 在这方面还算正常，但他需要在比赛前四到五天内减掉相当多的体重。

Brian's pretty normal in that area, but he's a decent amount of weight to lose in the four to five days prior to that performance.

除此之外，我们还要打一场五回合的比赛。

In addition to that, we have to fight then a five round fight.

我们还有大量的媒体事务要处理。

We have just a number of media obligations.

布莱恩是头条赛事。

Brian is the headline event.

因此，这里面涉及很多挑战。

So there's just a lot of challenges that go into this.

所以我们得过去，并且必须设法管理一个关键因素——睡眠。

So we've gotta go over there, and we gotta try to manage one of the key variables, which is sleep.

我们到了之后，还得应对另一个问题：比赛时间不是当地的时间。因为UFC主要是一家美国公司，他们通常希望比赛在美国的黄金时段进行。

Well, we get over there, and we've got to now also deal with the fact that we have to fight not at local time, But because the UFC is an American company for the most part, they generally want their fights to happen during American prime time.

如果我没记错的话，我们最终是在当地时间早上6点左右比赛。

So I think we end up fighting, if I remember correctly, something like 6AM local time in the morning.

所以那在加利福尼亚时间可能是晚上7点左右。

So then it could be at, you know, 7PM PST, you know, in California or whatnot.

于是我们过去的时候心里想着：好吧，太好了。

And so we went over there with the idea of saying, okay, great.

我为所有事情都做了精确的时间安排。

And I timed everything out.

我提前做好了准备。

I pre prepared.

我使用了一个叫作 Time Shifter 的应用程序，确保我们的生物钟都调整到最佳状态，所有安排都提前数周规划好了，我以为我们有一个完美的方案。

I used an app called Time Shifter to help make sure all of our circadian rhythms were on the right point, and everything was plotted out weeks in advance, and I thought we had a perfect system there.

不幸的是，当我到达那里后才发现，布莱恩的所有媒体事务仍然按照阿布扎比当地时间进行。

Unfortunately, what I didn't realize is when we got there, all of Brian's media obligations were still at Abu Dhabi local time.

这正好发生在我们的睡眠时间窗口内。

So this was right in the middle of our sleep window.

我们本想保持加州时间，但他一整天都被叫醒去参加新闻发布会、称重和各种媒体活动。

So we've tried to stay on California time, but he's being woken up all day to do press conferences and weigh ins and media and things like that.

结果导致了一场彻底的睡眠灾难。

And so it ended up being an entire sleep disaster.

他几乎没怎么睡觉。

He got almost no sleep.

在我们待的将近两周里，我可能只睡过一整晚的安稳觉。

I probably had one night of straight sleep the entire almost two weeks we were there.

完全被打断了。

Just disrupted.

他的身体状态完全乱了套。

His body was all over the place.

我们所有的指标都彻底失控了。

Every metric we had was just off the charts, gone cuckoo.

他根本分不清自己是醒着还是在睡觉。

He had no idea when he was awake or sleeping.

这真的是一件非常非常具有挑战性的事情。

It was a really, really challenging thing.

我们还算幸运。

We were fortunate.

布莱恩后来依然表现出色，取得了他职业生涯中最出色的表现之一，并赢得了比赛。

Brian actually went on to perform and had his one of his best performances ever and won the fight.

我们终于能回家了，但那简直是一场灾难。

We got to come home, but it was an absolute disaster.

回头想想，我当时能做的其实很少。

Looking back on that, there wasn't much I could do.

对吧？

Right?

他那时必须上场表现。

He had to perform at that time.

他得完成所有的媒体义务。

He was gonna have to do the media obligations.

我们对此真的无能为力。

There's just nothing we could do about it.

我唯一真正能做的解决方案，是在出发前帮他储备睡眠。

The only real solution I would have had was to bank his sleep prior to going out there.

那样的话，他也不可能发挥出最佳状态。

He would not have performed at his best.

毫无疑问。

No question.

这项研究，尤其是来自军方的研究，非常明确。

The research, especially from the military, is really clear here.

当你经历睡眠限制——我们现在说的是严重的睡眠不足，也就是我们当时的情况。

When you go through no one now we're talking really known sleep restriction, sleep deprivation, which is where we were at.

如果你在类似事件之前进行睡眠延长，可以减缓或减轻表现下降，也就是说，表现下降仍会发生，但如果你提前积累一些睡眠，下降速度会变慢。

If you go through sleep extension prior to events like that, you can blunt or attenuate the drop in performance, which is to say the performance drop will happen, but you can have it go down slower if you bank some sleep going into it.

所以我真希望当时能知道这一点。

So I wish I would've known about that.

但我并不知道。

I didn't.

这又是很多年前的事了，我当时根本不知道这些信息。

This was, again, many years ago, and I just didn't know that information.

所以我会回去补觉。

So would have gone back.

下次如果我们不得不经历类似的事情，我们一定会提前至少三周尽可能多地补觉。

Next time if we ever have to go through something like that, we're absolutely gonna bank probably at least three weeks prior to as much as we can.

当然，即使在备战期间，我们也在尽量多睡，但我们会做出其他调整，以确保他能获得更多睡眠，因为我们知道那里会面临如此巨大的挑战。

Of course, we're trying to sleep as much as we can being in fight camp regardless, but we would have made other changes to ensure he had access to more sleep because we knew we were gonna have such a challenge over there.

当时我们并不知道这一点。

So didn't know it at the time.

我们当时处于一种特殊的情况，吸取了教训，但这是一个关键的工具和策略，我将在余下的职业生涯中持续使用。

We were in a unique situation, lesson learned, but a key tool and tactic I will certainly use in my coaching practice for the rest of my career.

那么，为什么睡眠延长会成为如此强大的表现提升工具呢？

So why is it sleep extension is such a powerful performance enhancing tool?

这是因为所谓的运动员睡眠悖论，也就是说，尽管你可能不这么认为，但运动员的睡眠时间和质量通常比非运动员更差，尽管他们实际上可能需要更多的睡眠。

Well, it's because of what I call the athlete sleep paradox, And that is despite what you may think, athletes tend to sleep less and worse than nonathletes, despite the fact that they probably actually need more sleep.

你可以从很多不同的角度来审视这个问题。

And so you can look at this from a lot of different ways.

已经有一些针对跳水、赛艇、滑雪和自行车运动员的长期研究。

There's been a number of longitudinal studies done on divers and rowers and skiers and cyclists.

你会逐渐发现，大多数运动员每晚的睡眠时间大约在六个半小时到七小时之间。

And what you're gonna kind of collectively find is most athletes tend to sleep in the neighborhood of six and a half to seven hours per night.

普通人通常也处于这个范围，大概在七小时左右。

Now, the average person is in that range, maybe in the seven hours or so.

因此你可以看到，运动员的睡眠时间略少一些，但他们实际上需要更多的睡眠。

And so you can see the athletes are a little bit lower, but they actually need even more.

来自斯坦福大学的谢丽·马在睡眠延长研究中，还发表了另一篇论文。

Sherry Ma actually from Stanford, the Sleep Extension Study, also published another paper.

在这项研究中，她调查了斯坦福大学29个不同项目的62名运动员，发现近40%的运动员在工作日的睡眠时间少于七小时，超过50%的人报告白天极度嗜睡。

In that, she looked at six twenty athletes at Stanford across 29 different sports and found that almost forty percent of those athletes reported sleeping less than seven hours per night during the weekdays, and over fifty percent reported extremely high daytime sleepiness.

因此，你可以进一步分析各种研究，但都会得出类似的结论。

And so again, you can chop this up and look at all the different papers, but you're gonna find a similar note.

运动员的睡眠质量通常较差，这背后有诸多原因。

Athletes tend to sleep worse, and there's a lot of reasons for this.

其中一些原因非常实际。

Some of it's very practical.

他们有早上的训练。

They have early morning practices.

他们有长时间的夜间比赛或竞技。

They have extensive late night games or competitions.

其中一些是因为身体上的原因。

Some of it is because of physical nature.

运动员通常比普通人体型更大，因此他们的脖子更粗，这本身就可以成为睡眠障碍的预测因素或诱因。

Athletes tend to be bigger than other people, and so their necks are larger, and this alone can be a predictor or cause of sleep disorders.

他们在比赛前一晚往往会感到担忧和焦虑，以及其他类似情况。

They tend to have worry and anxiety the night before, sport competitions and things like that.

根据他们所从事的运动，他们可能面临热量限制、过度训练，以及其他诸多因素。

Depending on the sport they're in, they may have caloric restriction or other excessive training, and just a lot of other things that go into it.

因此，一部分是行为问题，一部分是生活方式问题，一部分是生理问题，还有一部分则是他们所从事的竞技本身的性质所致。

And so some of it is behavioral, some of it is lifestyle, some of it is physiology, and some of it is just the nature of what they go into in terms of competing.

因此，他们处于一个非常艰难的境地。

And so they're in this really hard spot.

他们需要的睡眠时间 arguably 比其他人更多，但实际上却睡得更少。

They need more sleep, arguably, than other folks, and yet they're sleeping actually less.

这让他们陷入了极大的困境。

So it puts them in a really big bind.

因此，即使他们只睡七小时，当我们把睡眠时间增加到九小时时，表现也会大幅提升，这并不奇怪。

So it's really no surprise then when even if they're sleeping at seven hours and we take them to nine, we see these giant bumps in performance.

这就像是那些活动量极低的人，从每晚六小时增加到八小时半小时一样，对吧？

It's almost like minimally or lowly active individuals going from six hours a night to eight and a half, right?

因为他们几乎一直处于轻微的睡眠负债状态， Simply 没有满足自身所需，更不用说达到最高水平以实现最佳恢复和表现了。

Because they're almost in a little bit of a pseudo sleep debt because they're simply not matching the demands for what they need, let alone going all the way up to the top to maximize recovery and performance.

正如我提到的，这并不是极端的睡眠剥夺。

And as I mentioned, this is really not extreme sleep restriction.

因此，有很多非常出色的研究，而关键阈值似乎就在七到七小时半小时左右。

So there's a lot of really cool papers, and the line seems to be somewhere in this, like, seven to seven and a half hours range.

在各个方面都存在显著差异。

There is a significant difference in in all things.

有一项研究关注感冒或生病的情况，发现每晚多睡三十分钟会使患感冒的几率降低四倍。

There was one study looking at getting a cold or being sick and found that an additional thirty minutes a night increased or decreased rather your chance of getting a cold by fourfold.

因此，这对表现的影响非常大。

So huge in performance there.

有一篇关于发推文的非常有趣的研究。

There's a really cool paper on tweeting.

我想我们现在该叫它X发帖了，但说的是NBA球员发推文的情况。

I guess we'll call it X ing now, but tweeting in NBA players.

他们只是分析了NBA球员赛后夜间公开的推文，发现那些不在深夜发推文的球员，投篮命中率提高了1.7%。

And all they did was look at just publicly available tweets on NBA players and looked at how late they were tweeting at night postgame and found there was a 1.7% improvement in shooting accuracy in those who are not up tweeting late at night.

因此，仅仅这一项——作为睡眠质量的低精度指标，也就是你晚上发多少推文——就解释了近2%的投篮命中率差异。

And so just that alone, like a a really low quality indicator of sleep, you know, how much are you tweeting at night, was explained almost 2% of shooting accuracy.

再想想，如果你去问任何一位NBA教练或篮球教练：我们能给你提升2%的投篮命中率，

Again, you take any NBA coach, you take any basketball coach and say, we can give you 2% bump in shooting accuracy.

这可是个非常显著的数字，尤其对于那些已经接近极限的高水平运动员来说。

This is a really big number, especially in a high performer who doesn't have much room to go.

再说橄榄球，情况也类似。

Again, rugby, similar thing.

对吧？

Right?

有一项非常有趣的研究，观察了橄榄球运动员在为期三周的季前训练阶段的表现，发现那些每晚睡眠超过七个半小时的运动员，在身体成分和有氧表现上都显著优于睡眠不足七个半小时的运动员。

There was a really cool study looking at rugby in kind of a three week preseason training phase, and they found both body composition and aerobic performance were significantly better in those athletes who slept more than seven and a half hours relative to those who slept less than seven and a half hours.

最后，还有不少研究关注了运动损伤。

And then finally, there's been a number of studies kind of on injury.

而这里的临界点是，你每晚的睡眠时间从七小时增加到八小时。

And then the line there is, again, you go from seven hours of sleep at night to eight hours of sleep per night.

特别是其中一项研究发现，这种睡眠时间的增加会使受伤风险提高1.7倍。

And then this one study in particular found that that increased injury risk by 1.7 fold.

所以，我能举出很多类似的例子，但大量数据都表明，这真的不一样。

So again, there's lots of examples I can come up with here, but there is just a lot of information suggesting it really is not the same.

睡七个半小时或七小时，感觉好像也没问题。

Sleeping seven and a half hours or seven hours is like, okay, I feel fine.

我觉得很正常，或者有点困，但也没那么严重。

I feel normal, or I'm a little bit sleepy, but it's not that big a deal.

多睡三十分钟真的有影响吗？

Would thirty more minutes really matter?

多睡一小时真的有影响吗？

Would an hour really matter?

希望我说服了你，是的，确实有影响。

And hopefully, I'm convincing you that, yeah, yeah, it does.

这很重要。

It matters a lot.

我可以继续分享更多研究，但我想你已经明白重点了。

So I could keep going here and share with you more research, but I think you're getting the point.

一般来说，运动员的睡眠时间不足以满足他们的需求。

Generally, athletes are not sleeping enough for their demands.

我觉得真正有趣的是，这引出了我刚才提到的运动员睡眠悖论：运动员睡眠不足，尽管他们实际上可能更需要睡眠。

What actually is, I think, really interesting is this sets up this athlete sleep paradox I talked about a second ago, and that is athletes don't sleep enough, even though they actually probably need more.

不过第二部分有点令人困惑，为什么运动员需要更多的睡眠。

That second part though is a little bit more confusing, why athletes need more sleep.

至少根据我们目前所知的科学证据，能量消耗（比如卡路里或你投入的工作量）与所需睡眠时间之间并没有很强的相关性。

There's not a strong relationship, at least scientifically that we know of yet, between energy expenditure, say calories or how much work you put in, and minutes needed per sleep.

事情似乎并不是这样的。

It doesn't seem to work like that.

因此，你不能简单地说：我今天多跑了幾英里，或者我更活跃了，步数更多了，所以我需要X分钟的睡眠。

So you can't simply say, I ran a few more miles today, or I was a little more active, my steps were higher, therefore I need X amount of minutes per sleep.

或者你确实需要，但实际上你并不会多睡那么多。

Or maybe you do, but you actually won't sleep that much more.

所以这两者之间并没有紧密的关系。

So there isn't a tight relationship.

能量输出和睡眠之间显然存在某种关系，但同样，这并不是一对一的关系。

There clearly seems to be some relationship between energy output and some sleep, but again, it's not a one to one relationship.

因此，当我与这个领域的许多人交谈时，我向他们追问了这一点。

And so when I talked to a lot of the people in this area, I kind of pressed them on that.

这有几个不同的原因。

And there's a couple of different reasons.

其中一个原因是，这些研究实际上还没有开展，而且没有在高水平运动员中进行。

One of them is those studies really just haven't been done, and they haven't been done in high performers.

所以可能确实存在这种关系。

So there may actually be that relationship.

也可能不存在。

There may not.

我们还不知道。

We don't know.

这是目前研究中的一个空白。

That's an omission of the research at this point.

但这里的生物化学证据已经足够让我们推断，这里可能正在发生某些事情。

But there's actually enough biochemistry here for us to intuit that there's probably something happening here.

所以有几件事值得思考。

And so a couple of things to think about.

第一，我们讨论的不是回到基线状态。

One, we're not talking about returning to baseline.

我们讨论的是人们试图建立新的适应机制。

We're talking about people who are trying to create new adaptation.

所以这不仅仅是恢复，而是优化或最大化。

So it is not just recovering, it is now optimizing or maximizing.

这是第一点。

So that's one.

第二点是，想想我们让运动员做什么。

The second thing is think about what we're asking athletes to do.

让我们回顾一些基础的，或者学习一些运动生物化学的基本知识。

So let's remember some basic or let's learn some basic biochemistry of exercise here.

在生物学中，所有过程都使用一种名为ATP的分子作为能量来源。

Now, everything in biology uses a single molecule for energy called ATP.

ATP代表三磷酸腺苷。

It stands for adenosine triphosphate.

所以它是一个腺苷分子，带有三个磷酸基团彼此相连，因此被称为三磷酸。

So it is an adenosine molecule with three, that's why it's called triphosphates attached to each other.

无论你从哪里获取能量来生成ATP——脂肪、蛋白质、碳水化合物——都不重要；无论你是什么动物，或者你用能量来做什么——消化、运动、恢复、大脑功能——都无关紧要。

It doesn't matter where you're getting the energy from to create that ATP, fats, proteins, carbohydrates, doesn't matter what animal you're in, frankly, or what you're using energy for, digestion, exercise, recovery, brain function, it's irrelevant.

所有这些过程都在使用一种被称为ATP的神奇能量货币。

It's all using that magic energy currency called ATP.

好的。

Alright.

它的运作方式是，存在高能键将一个磷酸基团连接到第二个，再连接到第三个磷酸基团。

Now, the way that this operates is there are high energy bonds that connect one of the phosphates to the second phosphate to the third phosphate.

你可以把腺苷想象成中间部分，而那三个磷酸基团就像一条尾巴。

So you can kinda think of this adenosine in the middle and this little tail of the three phosphates.

当你将其中一个磷酸基团从其他部分断裂下来时，就会得到一个不再是三磷酸腺苷的分子，而是二磷酸腺苷，因为它现在只有两个磷酸基团，而那个被断开的第三个磷酸基团就是我们所说的游离有机磷酸。

When you break off one of those phosphates from the other, you end up with a molecule that is not adenosine triphosphate, it is adenosine diphosphate, because it now has two phosphates, and then you have that third phosphate, it is what we call an organic free floating phosphate.

明白吗？

Okay?

现在，通过断开这个磷酸基团，你断开了这个化学键。

Now, by breaking that phosphate off, you broke that bond.

这会净释放出能量。

That has a net release of energy.

你虽然需要投入一些能量来断开这个键，但断开后释放的能量比投入的还多，因此这是一个放能反应。

You put some energy into the system to break the bond, but it gave out more energy after it broke than it did to break it, and so that's an exergonic reaction.

你产生了能量，并利用这些能量来驱动你的运动、恢复或任何其他活动。

You've generated energy, and use that energy to power your exercise or recovery or whatever you're doing.

因此，作为这一过程的净结果，每次你向身体索取能量时，都会产生一个ADP和一个磷酸基团。

So as a net result of that, every time you've asked your body for energy, you have created an ADP and that phosphate.

关于这个磷酸基团的去向，我们会在另一集或另一次对话中讨论。

The fate of the phosphate, we'll talk about in another episode or conversation.

如果你再次需要更多能量，或者更准确地说，向身体索取更多能量，你就会再次断开这个ADP。

If you were to ask yourself for more energy or ask your body for more energy rather, you would break that ADP again.

于是你断开第二个磷酸基团，把它转化成一个腺苷单磷酸。

So you snap that second phosphate off, and you would turn it into So one of them.

你再做一次，现在第三个磷酸基团已经没了，你只剩下腺苷。

You do it one more time, now that third phosphate's gone, and you just simply have adenosine.

那这有什么关系呢？

Well, why does that matter?

腺苷是一个小分子，能与你全身各处，尤其是大脑中的小配体受体结合，从而调控疲劳感，或者说困倦感。

Adenosine is a little molecule that binds to little ligand receptors all throughout your body, particularly in your brain, and this controls fatigue, or rather sleepiness.

所以，事实上，这正是咖啡因起作用的方式，对吧？

And so what happens in this fact, this is exactly how caffeine works, right?

咖啡因会与这些腺苷受体竞争性结合，从而阻断疲劳感的感知。

So caffeine competitively binds to those adenosine receptors, and so then it blocks the perception of fatigue.

因此，当更多腺苷在体内积累并结合这些受体时，你会感到更困、更疲劳。

So when more adenosine accumulates throughout the body on those receptors, more sleepiness, more fatigue.

所以一整天下来，随着你进行新陈代谢，你产生更多能量，同时也会产生更多游离的腺苷。

And so throughout the day, as you're going through metabolism, you're generating more energy, you're creating more free amounts of adenosine.

这些腺苷越来越多地结合受体，从而增加了所谓的睡眠压力。

More of it is binding those receptors, and you're increasing what's called your sleep pressure.

因此，你的困倦和疲劳会随着时间积累，这非常好。

So your sleepiness and fatigue is building over time, and this is great.

当你晚上睡觉时，你会清除这些腺苷，将它们回收并重新转化为ATP，从而完成能量的循环。

When you sleep at night, you remove those adenosines, you recycle them, create them back into ATP, and so you've recycled your energy.

你的困倦感消失，昏沉感消失，第二天你的能量又恢复了。

Your sleepiness goes away, your grogginess goes away, and your energy comes back up the next day.

这就是我们的睡眠-觉醒周期。

This is our sleep wake cycle.

当你第二天早上醒来时，那种昏沉、困倦的感觉被称为睡眠惰性。

When you wake up the next morning, that feeling of grogginess, that feeling of sleepiness is called sleep inertia.

这就是早上起床时的状态。

This is getting up in the morning.

这与你整晚有效清除的腺苷量有关。

This is related to how much adenosine you've effectively cleared throughout the night.

这是众多原因之一：晚上睡得更好、更充分、质量更高，能让你第二天感到不那么昏沉。

This is one of the many, many reasons why sleeping better at night or sleeping more effectively, sleeping more allows you to feel less groggy the next day, sleeping of a higher quality, etcetera.

这也是为什么，正如我稍后会谈到的，人们认为正常的睡眠状况其实并不正常。

It's also why, as I'll talk about in a little bit, things that people tend to think are normal with their sleep are not.

所以一整天都感到昏昏沉沉并不常见。

So it is not common to feel groggy all day.

能够随时在白天入睡也不常见。

It is not common to be able to sleep kind of on command throughout the day.

这些是你的身体可能没有完全清除腺苷的强烈信号。

Those are strong signs that you are probably not clearing all the adenosine.

可能还有其他原因，但这可能是其中一个正在发生的问题。

There could be other things going on, but that could be one of the things that's happening.

腺苷仍然残留在体内。

It is still left there.

这就是为什么你第二天可能没有太多能量，因为你没有足够的腺苷来制造足够的ATP。

That's why you also potentially don't have as much energy the next day because you don't have the adenosine to make enough ATP.

这就会成为一个问题。

That becomes a problem.

因此，咖啡因发挥作用的方式是与相同的受体竞争性结合。

So where caffeine enters the picture is caffeine competitively binds to the same receptors.

当咖啡因附着在受体上时，腺苷就无法结合，因此你就不会产生同样的疲劳感。

So when it is stuck onto that receptor, the adenosine can't bind there, so you don't get that same sense of fatigue.

这就是为什么咖啡因既有刺激作用，又有抗疲劳作用。

And so that's why caffeine has both a stimulation effect as well as an anti fatigue effect.

所以，就是这样。

So there.

这也再次说明，如果咖啡因摄入得太晚，或者代谢得不够充分，你就很难在晚上入睡，因为你无法获得同样的腺苷结合，也就得不到困倦的信号。

It's also again why if caffeine is consumed too late or not metabolized sufficiently enough, that you're gonna have a hard time sleeping at night because you're not getting that same adenosine binding, not getting that same signal for sleepiness.

因此，可以合理推断，那些一天中ATP循环和生成更多的人，比如运动员或身体活动更频繁的人，需要更多的睡眠，需要更长的时间让淋巴系统运作，以便清除体内的腺苷。

So it would then make sense, and we could intuit someone who's going through more ATP recycling and production throughout the day, like an athlete, like somebody who's more physically active, would need more sleep, more time for the lymphatic system to operate, more time to clear our overall adenosine.

不过，再次强调，我们目前还没有直接的研究证据，但直觉上这说得通。

Now, again, we do not have direct studies of this, but the intuition says this makes sense.

已经有一些研究考察了耐力型运动员与其他类型运动员，比如力量型和爆发力型运动员之间的差异。

There have been some studies looking at things like endurance athletes versus other, say, strength and power athletes.

这最初表明，在睡眠阶段中清除这些物质特别有效的时间有所增加。

And it initially suggests that the amount of time during the sleep stages were were particularly effective at clearing this stuff is enhanced.

因此，这又是另一条间接信息。

And so that's again, another indirect information.

所以我认为，到目前为止，我们已经足以得出结论：好吧，现在可以转向机制了。

And so I think at this point, there's enough for us to say, all right, we can turn to mechanism.

当我们缺乏直接的人体试验证据时，正是研究机制的合适时机。

When we don't have direct human trial evidence, then this is an appropriate time to look at mechanism.

由于我们缺乏关于能量消耗和高水平运动员与睡眠时长的试验数据，我们可以研究其机制。

Since we don't have those trials for energy expenditure and high athletes and sleep duration, we can look at the mechanism.

而这一机制是合理的。

And the mechanism makes sense.

它在目的论上是合理的。

It makes teleological sense.

它在直觉上也是合理的。

It makes intuition sense.

我们还有一些类似的研究，比如关于耐力运动员的研究。

We have some other similar studies, like with the Endurance athletes.

所以，你可以将这个故事与我们已知的证据结合起来——运动员的睡眠时间仍然不足，甚至比普通人还少，这让我们有理由说：你需要睡得更多，而你现在很可能根本没睡够。

So you kind of combine that story on top of the evidence that we know that athletes still don't sleep enough as normal people, or even less than, and it makes sense for us to say, Okay, you need to sleep more, and you're probably not sleeping enough as it is.

而且，你可能本来就比别人更需要更多的睡眠。

And you probably have an argument for needing more sleep than everyone else anyways.

我想稍作休息，感谢我们的赞助商。

I'd like to take a quick break and thank our sponsors.

本期节目由Eight Sleep赞助播出。

Today's episode is brought to you by Eight Sleep.

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我甚至在我客房的床上也安装了一个，因为正如我在这里的PerformPodcast节目中不断提到的，对你健康和表现影响最大的事情，莫过于获得优质的睡眠。

I even put one on the bed in my guest bedroom, because as you'll hear me talk about endlessly here on the performpodcast, there really is nothing you can do that makes a larger impact on your health and performance than getting tremendous sleep.

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The Eight Sleep is a game changer because I run hot, or as my wife calls it, I'm a furnace.

这尤其因为我经常不得不在晚上进行锻炼，而这对睡眠其实并不总是有利的。

And that's particularly driven by the fact that I often have to do my exercise training in the evenings, which is honestly not always great for sleep.

但这也是我所合作的许多运动员的普遍情况，他们参赛时没有选择余地。

But this is also the case of many of the athletes that I work with who don't have a choice when they compete.

因此，能够在床上立即降温，对缩短入睡时间以及提升睡眠质量都有极大的帮助。

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Go to eightsleep.com/perform to save $350 off their Pod four Ultra.

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Eight Sleep currently ships to The USA, Canada, UK, and select countries in The EU and Australia.

再次提醒，访问 8sleep.com/perform。

Again, that's 8sleep.com/perform.

现在我们继续讨论睡眠质量。

Let's move on now and talk about sleep quality.

正如我提到的，这非常具有挑战性，因为对于‘质量’并没有一个明确的定义。

Now, as I mentioned, this is very challenging because there is no specific set definition for what quality means.

事实上，科学家们经常就这些问题争论不休。

In fact, scientists argue about this stuff constantly.

所以在我们回顾这些研究时，请记住这一点。

So as we go through this research, keep that in mind.

我也希望你们记住，并非所有研究都使用了相同的方法。

I also want you to keep in mind that not all studies have used the same methodology.

一些研究使用了金标准方法，即多导睡眠图，通过在运动员身上连接电极进行临床诊断。

Some have used what's the gold standard, so polysomnography, actual tests where they hook up electrodes to athletes and clinically diagnose them.

而其他研究则使用了经过科学验证的问卷，但这些方法可能导致诊断出的睡眠障碍比例高于直接检测。

And others have used things like questionnaires that have been scientifically validated, but they probably result in a higher percentage of diagnosed disorders than the direct test.

但无论如何，我这里会根据现有的研究数据给你一些大致的数字。

But nonetheless, I'm just gonna give you some ballpark numbers here based on the collective amount of research.

好的。

Alright.

如果你查看针对一级橄榄球运动员、NFL、NHL、奥运选手、橄榄球运动员等的研究，你会发现大约有20%到40%的运动员被临床诊断患有睡眠障碍。

So if you look across the studies that have been done on division one football players, the NFL, the NHL, Olympic athletes, rugby, and things like that, you're gonna see the number at twenty to forty percent or so, meaning that percentage of athletes have clinically diagnosed sleep disorders.

但令人震惊的是，其中超过80%的人从未被诊断出来。

But what's crazy is over eighty percent of those will go undiagnosed.

在普通人群中也是如此。

That's the same in the general population.

因此，绝大多数睡眠障碍从未被发现或识别。

So the overwhelming majority of sleep disorders are never actually known or identified.

正因如此，这些问题也得不到解决，这是一个巨大的问题。

And then of course, because of that, they're not solved, which is a huge problem.

至于哪些障碍最为普遍，主要有三大类。

In terms of which disorders are most prevalent, you've really got the big three.

那就是阻塞性睡眠呼吸暂停、失眠，以及第三种不宁腿综合征。

That is obstructive sleep apnea, you have insomnia, and then the third one is restless leg syndrome.

这三类各占多少比例？

How much of these exist in each?

嗯，阻塞性睡眠呼吸暂停（OSA）很常见，是最普遍的。

Well, OSA or sleep apnea is pretty common, most common.

百分之十到二十。

Ten to twenty percent.

这很可能与运动员的体型有关，但这种情况确实经常出现。

Probably has a lot to do with physical size of athletes, but can be around quite often.

失眠是第二常见的，大约有百分之四到十二的运动员在一生中的某个阶段会表现出失眠症状。

Insomnia is the second most common, and that's somewhere between four and twelve percent of athletes will exhibit signs at some point in their life of insomnia.

这在摔跤和游泳等运动中尤其成问题，因为这些项目结合了深夜或下午晚些时候的训练，以及非常早的晨练。

This is particularly problematic in sports like wrestling and swimming, who utilize a combination of late night or afternoon evening training sessions, as well as very early workouts.

所以是四点、五点、六点。

So four, five, six a.

嗯。

M.

训练。

Workouts.

这可能会加重已有失眠症状，或者在某些情况下，不幸地引发失眠。

This can either exacerbate insomnia symptoms for those that have it, or in some cases, unfortunately, create it.

我们稍后会讨论解决这些问题的步骤。

We'll talk about solution steps for that a little bit later.

不宁腿综合征也比较常见，发生率在百分之四到十三之间。

Restless leg syndrome is also somewhat common, somewhere between four and thirteen percent.

所以这也是需要关注的另一个问题。

So another one to keep up for.

因此，在许多共识声明中，人们建议运动员每年至少接受一次睡眠障碍筛查，因为这个比例相当高。

This is why in many of the consensus statements, you will see people advocating for athletes to get tested at least once a year for sleep disorders, because this is a really high number.

即使我们假设其中一些数据略有夸大，不是百分之四十，但百分之二十五仍然是一个很高的数字。

Let's even say that some of this is a little bit exaggerated, it's not forty percent, but it is twenty five percent.

这意味着，你所在房间、团队或更衣室中，每四到五个人就有一人患有临床睡眠障碍。

That still means one in every four or five people in your room, on your team, in your locker room has a clinical sleep disorder.

而且几乎可以肯定，有80%的可能性，他们根本不会意识到这一点。如果我们不关注睡眠质量，特别是不解决睡眠障碍，我们就会浪费大量的健康和运动表现潜力。

And almost surely, and eighty percent likely, they're never gonna know about So we're leaving a lot of health and performance on the table by not addressing our sleep quality and addressing, most specifically, sleep disorders.

同样，目前对睡眠质量还没有明确的定义，但人们会使用许多指标来推断它。

Again, no specific definition exists for sleep quality, but there's a lot of metrics that people will use to infer that.

其中一些突出的指标是睡眠效率。

Some of the things that jump out are efficiency.

也就是说，你夜间实际睡觉的时间占总卧床时间的百分比。

So this is like what percentage of time you spend sleeping at night versus awake.

另一个常见的指标是WASO，即入睡后醒来的时间。

Another one called WASO, wake after sleep onset, is a very common one.

还有入睡潜伏期，也就是你入睡所需的时间，以及睡眠碎片化程度。

There's latency, how long it takes you to fall asleep, and then fragmentation.

当你查看这些指标的相关研究时，会发现运动员的整体表现通常更差。

And you look at the research on all of those, and these globally tend to be worse in athletes.

所以你可能符合也可能不符合临床睡眠障碍的诊断标准，但这其实并不是我们关心的重点，对吧？

So you may or may not qualify for a clinical sleep diagnosis, but that's not really what we're concerned with, right?

这里的类比就像是拍X光片。

So the analogy here would be an x-ray.

你的膝盖疼，去看医生，医生给你拍了X光，说：‘没骨折，那就说明一切正常。’

So your knee hurts, you go in to the doctor, they take an x-ray, they say, Well, it's not broken, therefore it must be optimal.

但这并不是正确的逻辑。

That's not how it works.

我仍然感到疼痛，我的状态是次优的。

I'm still in pain, I'm sub suboptimal.

所以，获得临床诊断或达到睡眠障碍的诊断阈值，与仍然存在非常差或低质量的睡眠，这两者之间是有区别的。

So there's a difference between getting a clinical diagnosis or meeting a threshold for a sleep disorder and still having very poor or low quality sleep.

我想到的一项实际研究是我的同事科里·皮科克做的。

So one actual study I'm thinking of is a colleague of mine, Corey Peacock, did this.

这项研究很有趣，因为研究对象是UFC拳手。

And this was cool because this was in UFC fighters.

他追踪了这些选手整个训练周期，我记得大约是六到八周，为一场真正的UFC比赛做准备。

He tracked them for an entire, I think it was somewhere between a six to eight week camp for an actual UFC fight.

他们发现，入睡潜伏期是出现问题的一个明显信号。

And they found that sleep latency was one of the telltale signs of problems.

在整个训练周期中，这种情况持续恶化，并且与多项表现指标直接相关。

And so this continued to get worse throughout the camps, and it was actually directly related to a number of performance metrics.

因此，他们的入睡潜伏期与VO2最大值、心率恢复速度、垂直跳跃高度呈负相关，而可能最重要的是，他们缺席的训练次数。

So their sleep latency was negatively correlated to VO2 max, heart rate recovery, vertical jump height, and then what's probably most important, which is the amount of workouts or training sessions that they missed.

这些相关性都非常强。

And these correlations were strong.

所有指标的相关系数都达到0.8或更高。

All of these were about 0.8 or higher.

1是可能达到的最高值。

One is the highest you possibly get.

因此，仅凭这一点，就非常值得重视，作为判断自己是否处于最高质量睡眠的一种方式——哪怕尚未达到临床障碍的诊断标准。

And so that alone is a phenomenal thing to take a look at and pay attention to as a way to identify, am I sleeping at the highest quality, Maybe or maybe not clinical disorder level.

因此，除了睡眠时长和质量外，另一个可以提升表现的杠杆是睡眠时间。

So in addition to sleep duration and quality, another lever we can press to enhance performance is sleep timing.

这实际上非常有趣。

Now this is actually really cool.

很多人只把这简单地看作是时差的问题，但其实它远不止于此。

A lot of people think about this simply as the context of jet lag, but it is more than that.

人体存在昼夜节律，你的表现最佳时段通常是在当地时间，也就是下午。

There is circadian rhythms that you perform the best in, and it tends to be your local time, tends to be your afternoon.

因此，如果你在旅行并跨越时区，这一点就很重要。

And so if you're traveling and you're changing time zones, this matters.

但即使你只是在同一个时区内调整自己的活动时间，也能产生类似的效果。

But if you're also manipulating when you're performing, even within your time zone, it can mimic the same effect.

所以我想表达的是，如果你能优化睡眠时间，就能在不改变睡眠时长或质量的情况下，获得延长睡眠和提升睡眠质量的好处。

So what I'm getting at here is if you can optimize timing, you can get the benefits of sleep extension and improving sleep quality without changing either of them.

我之所以这么说，是因为相关研究非常精彩，它们直接来源于比赛胜场的数据。

And what I mean by this is the research is so cool here because it comes directly from games won.

在许多不同运动项目中都有大量研究，比如NBA、NFL、美国职业棒球大联盟和NHL。

There's a lot of research across a bunch of different sports, the NBA, the NFL, Major League Baseball, the NHL.

有大量研究回溯了过去十年、三十年，甚至长达四十年的历史比赛数据。

There's a bunch of studies going back through ten years, thirty years, up to forty years of historical games.

他们分析这些数据，试图判断：仅凭球队是否处于其最佳昼夜节律时段，能否预测谁会赢得更多比赛。

And they look at these things and they say, okay, can we predict who's going to win more games based simply on a combination of are they playing in their right Circadian time or not.

举个例子，假设你有一支西海岸球队，他们通常习惯在西海岸时间下午4点比赛，但当他们前往中西部或东海岸时，比赛时间仍然是西海岸时间的早上4点。

So the example here would be, let's imagine you have a West Coast team, and they are normally used to competing at 4PM on the West Coast, and they travel to the Midwest or the East Coast, but they compete at a time that is still 04:00 on the West Coast time.

所以这仍然是他们正常的昼夜节律。

So it's a normal circadian rhythm.

尽管他们跨越了时区，但由于比赛时间符合他们的生物钟，他们仍拥有明显优势。

They have a big advantage over the other team because they're playing in their normal rhythm despite the fact that they've changed time zones.

因此，这比单纯的时差问题要复杂和有趣得多，而时差显然也非常重要。

So it's more complicated and more interesting than just, you know, Jet Lag, which is obviously very, very important.

这种节律效应蕴含着大量相关信息。

So this rhythm, there's a ton of information here.

哈佛大学的史蒂芬·洛克利，他在这一领域已经研究了很久。

Stephen Lockley from Harvard, he's been around for forever.

他在这一领域发表了大量研究成果。

He's published a ton in this area.

他在制定国际空间站的昼夜节律和光照时间方面做出了开创性贡献。

It was monumental in developing the circadian rhythm and light timing for the International Space Station.

他开发了一个很棒的应用程序。

He has a great app.

我跟这个应用没有利益关联，但它叫Time Shifter，能帮助你根据国际旅行调整补充剂、光照和饮食安排。

I have no affiliation to this, but it's called Time Shifter, which helps you set your supplementation in light and food stuff for if you're traveling internationally.

我已经用了好几年了。

I've used it for years.

我全额付费购买了它。

I've paid full price for it.

那里有很多内容，但他在这方面做了大量研究，非常有说服力。

Lots of stuff there, but he's done a ton of research on this stuff, it's really compelling.

所以史蒂夫在这一领域做了大量出色的工作，但我将把它浓缩为几个关键点。

So Steve has done so much cool work in this area, but I'm gonna condense it to just hit a couple of points.

我特别想到的一项研究是，他们回溯了2004年至2016年奥运会游泳比赛的表现，仅凭昼夜节律时间就能预测出0.3%的竞技表现差异。

One study I think of in particular was they they went back and looked at performance in Olympic swimming from 2004 to 2016, and they were able to predict 0.3% of performance based simply on circadian timing.

所以，我们这里讨论的不是谁睡得更多，或者谁有睡眠障碍之类的问题。

So again, we're not talking about who slept more or who had sleep disorders or anything.

关键在于，你是否能在身体最适宜的时间进行比赛和发挥？

Is simply can you play and perform in the right time for your body?

我认为更有趣的是来自斯坦福的谢丽·马，我之前提到过她，她花了大约三年时间与ESPN合作。

I think more interesting is Sherry Ma from Stanford, who I've mentioned before, spent, I think, about three years working with ESPN.

她成功地仅根据球队所处的时区，预测出NFL比赛胜负的准确率在70%到80%之间。

And what she was able to do was predict somewhere between the neighborhood of 70 to 80% accuracy of who would win NFL games based simply on the team's time zone.

这简直令人难以置信。

So this is this is incredible.

显然，这些信息在体育博彩界早已被幕后人士广泛运用。

Obviously, this is stuff that people use in those in the sports betting worlds behind the scenes a lot, part of that information.

如果你曾经好奇为什么某些球队的投注赔率会是这样，这就是其中一个重要因素。

If you ever wonder why a betting line is where it is on some teams, this is a huge component to that.

当然这不是唯一因素，但确实是非常有趣的内容。

Certainly not the only one, but it's really cool stuff.

所以，再次强调，要学会理解和提升你的表现。

So again, be able to understand and enhance your performance.

如果延长睡眠时间不可行，如果睡眠诊断不可行，如果你已经尝试改善睡眠质量但没效果，不管怎样，另一种让你获得巨大表现提升的方法就是调整你的作息时间。

If sleep extension is out of the question, if sleep diagnostic is out of the question, if sleep quality, you're trying and it's not working, whatever, another way, again, you can get yourself to huge performance enhancements is manipulating your timing.

你越能保持在自己熟悉的本地时间范围内进行活动，表现就会越好。

The more you can stay consistent in performing in your own local space, whenever you're used to performing, the better you're gonna be.

让我给你一个具体的例子，让你有个切实的参考：华盛顿大学橄榄球队，坦白说，是我的家乡球队，将面临一个独特的挑战。

Let me give you one tangible example so you have something to lock onto The University of Washington football team, my hometown team candidly, is gonna be dealing with the unique challenge.

他们目前属于太平洋十二校联盟，这意味着他们每场比赛的对手都来自西海岸。

They are right now in the Pac-twelve, which means every team they play is on the West Coast.

他们即将转入一个位于中西部的分区，因此将要对阵俄亥俄、宾夕法尼亚、爱荷华、明尼苏达等州的球队。

They're moving to a division that is in the Midwest, so they're gonna be playing Ohio and Pennsylvania and Iowa and Minnesota and things like that.

我们来设想一下这种情况。

So let's imagine this.

假设华盛顿大学通常像往常一样，在下午4:30或7:30（华盛顿时间）进行足球比赛。

Let's imagine the University of Washington typically played their football games, as they do, either at 04:30PM or 07:30PM Washington time.

好的，没问题。

Okay, great.

所以，如果他们在主场下午4:30比赛，而对手来自东海岸或中西部，华盛顿大学就占了优势。

So if they played a team at 04:30 at home, and that team came from the East Coast or Midwest, the University of Washington has an advantage.

对方球队长途跋涉，现在却要在他们正常的本地时间参赛。

The other team traveled, and now they're competing at their normal local time.

这对华盛顿大学来说是巨大的优势。

Huge win for the University of Washington.

但另一种情况就更有趣了。

But another scenario gets more interesting.

假设他们外出比赛，比如去俄亥俄州立大学，比赛在当地东部时间晚上7:30进行。

Let's imagine that they're on the road, and let's imagine they went to Ohio State, as an example, and they played that game at 07:30PM Eastern time zone.

但即便如此，尽管他们是在客场，这仍然是华盛顿大学的巨大优势，因为东部时间晚上7:30仍然是西部时间早上4:30。

Now, this is actually still despite the fact that they're on the road, this is still a huge advantage for the University of Washington because 07:30 East Coast time is still 04:30 West Coast time.

因此，华盛顿大学不仅在自己的正常生物钟状态下比赛，而俄亥俄州立大学此时却在严重延迟的生物钟状态下比赛。

So not only is the University of Washington competing on their normal circadian rhythm, but Ohio State in this case is competing at a way delayed rhythm.

通常，这些球队会在当地时间中午左右比赛。

Typically, those teams are gonna be playing at about noon local time.

所以，他们不是在中午比赛，而是在当地时间晚上7:30比赛。

So instead of playing at noon local time, they're now playing at 07:30 local time.

他们把比赛表现窗口整整提前了七个半小时。

They've shifted their performance window seven and a half hours.

因此，在这种特定情况下，尽管我们是在客场，且存在三小时时差，华盛顿大学仍能获得大约1%到2%的微弱优势。

So in this particular case, despite the fact we would be on the road, we'd have a three hour time zone difference, there would still be a slight one to 2% advantage for the University of Washington.

第三个例子则正好相反。

Third example here would be the opposite.

我们再设想一下，华盛顿大学通常在西雅图时间下午4:30比赛，他们前往哥伦布或俄亥俄州立大学，并在当地正常时间——即东部时间中午——进行比赛。

Let's imagine again, University of Washington typically plays at 04:30PM Seattle time, and they go to Columbus or Ohio State, and they play a game at Columbus or Ohio's normal time, which is noon Eastern Time.

现在对华盛顿大学来说是早上9点。

This is now 09:00 in the morning for the University of Washington.

这比平时早了将近八个小时。

This is now many, what are we, almost eight hours earlier than normal.

这将带来巨大的优势，不仅因为时差、旅行和客场作战，还因为昼夜节律。

Would be a massive advantage, not only because of the time shift change, the travel, being on the road, but because of circadian rhythms.

仅凭这一点，俄亥俄州立队就可能获得4%到6%的优势。

You would probably be looking at maybe a four to five to 6% advantage just on that fact alone to the Ohio State team.

这一点非常值得关注。

So something to really pay attention to.

如果你们有机会或能力调整这一点，我建议你们这么做。

Those of you that have the opportunity or ability to manipulate this, I would encourage you to do so.

但当我们无法改善睡眠延长或睡眠质量时，这一点同样值得我们重点关注。

But something, again, we can really pay attention to when sleep extension or sleep quality are not on the table as variables that we can improve.

现在是时候深入探讨三个I的细节了。

It's now time for us to really get into the details of the three I's.