人类睡眠专家：半夜别上厕所，以及为何夜间性爱不是个好主意！

抱歉。

Sorry.

大多数人不知道，但睡眠本身就是一个脱水过程。

Most people don't know, but sleep in and of itself is a dehydrative event.

你一整晚呼吸，仅通过呼吸中的湿度就会流失将近一升的水分。

You lose almost a full liter of water just from the humidity in your breath by breathing all night long.

咖啡因是一种利尿剂，这意味着它会让你想小便。

Caffeine is a diuretic, which means it makes you have to go pee.

所以当你已经流失了一升水分，现在又喝了几杯咖啡因饮料，这会让你想上厕所，在这整个过程结束前，你会变得像葡萄干一样干瘪，明白吗？

So when you're already lost a liter, now you add a couple of cups of caffeine, which makes you have to pee, you're going to turn into a raisin before this whole thing is through, Okay?

所以我们需要让你补充一些水分。

So we need to get some water inside of you.

因此，我给所有患者的一个重要建议是：醒后九十分钟内不要摄入咖啡因。

And so one of the big recommendations that I give all of my patients is don't have caffeine for the first ninety minutes you're awake.

现在，你可能会坐在这里说，九十分钟啊。

Now, you're going to sit here and say, ninety minutes.

那是迈克尔，这么长时间不喝咖啡可真够久的。

That's Michael, that's a long time not to have any caffeine.

我是说，我该怎么做到呢？

Like, how am I going to do that?

我的早晨习惯已经固定了。

Like, I've got my morning routine.

早上我能闻到咖啡的香味。

I can smell the coffee in the morning.

闻起来真香。

It smells so good.

一切都在进行中。

Everything's going.

这该怎么实现呢？

How's how's this going to work?

让我来解释一下生理机制。

Let me explain the biology.

要从无意识状态中清醒过来，需要两种激素，而且需要大量它们。

In order to exit a state of unconsciousness, need two hormones, then you need a lot of them.

你需要肾上腺素和皮质醇，它们都能让你清醒。

You need adrenaline and cortisol, and they both wake you up.

当你大脑里充满肾上腺素和皮质醇时，再加入咖啡因，就像给正在吸可卡因的人喝淡茶。

When you have a brain that's full of adrenaline and cortisol and you add caffeine to it, it's like adding weak tea to somebody who's taking cocaine.

明白吗？

Okay?

与你大脑中那些强效刺激激素相比，咖啡因并不是一种很强的兴奋剂。

It's not a very powerful stimulant compared to the hormones that are in your brain that are a powerful stimulant.

但如果你只是等待九十分钟，皮质醇和肾上腺素会自然下降。

But if you just wait ninety minutes, cortisol and adrenaline naturally drop.

如果你那时再喝咖啡，它实际上会提升皮质醇水平，让你获得更大的效果。

If you have your caffeine then, it actually boosts the cortisol and gives you a bigger bang for your buck.

所以，在摄入咖啡因之前先补水。

So you hydrate before you caffeinate.

关于饮水量，大约在15到20盎司之间，如果你能在醒来的第一个半小时内喝完。

And about the amount between fifteen and twenty ounces of water, if you can get that down in the first hour and a half that you're awake.

用英制单位怎么说？

What's that in English terms?

哦，不知道。

Oh, don't know.

我们会有的

We'll have

来看看，是一杯吗？

to look it Is it one cup?

还是两杯？

Is it two cups?

哦，我估计大概需要三到四杯水。

Oh, I would say it's probably three to four cups of water.

好的。

Okay.

嗯，这可不少。

Well, that's a lot.

别忘了，你睡觉时流失了很多水分。

Well, don't forget, you've lost a lot of water while you're sleeping.

而且你前一天可能也流失了水分，比如你锻炼过之类的。

And you might have lost it the previous day because let's say you worked out or things like that.

那我们来聊聊这些昼夜节律类型吧。

So let's get into these chronotypes then.

是的。

Yeah.

我们先从狮子型说起。

So let's start off with the lion.

狮子型就是我的早起鸟。

So lions are my early birds.

当你早上6点收到一封邮件时，就知道你身边有个狮子型的人了，对吧？

You know you've got a lion in your midst when you get an email at 6AM, right?

这种人已经起床好一阵子了，大脑已经开始高速运转了。

That's somebody who's been up for a while and who's got their brain kind of cooking.

狮子型人格喜欢列清单，每天按部就班地从第一步到第二步再到第三步。

Lions like to make a list and go from step one to step two to step three every single day.

他们遵循这个清单会获得很多自信和乐趣。

They get a lot of confidence and they get a lot of pleasure following, this list.

但老实说，当狮子并不像传说中那么好，因为狮子根本没法享受晚餐和电影。

But if I'm honest with you, being a lion isn't all it's cracked up to be because dinner and a movie is out for a lion.

他们大概从凌晨四点半、五点就起床了，对吧？

They've been up since like 04:30, 05:00 in the morning, right?

他们可不想晚上很晚去看演唱会。

They don't want to go see a concert late at night.

他们大概晚上八点半就想上床睡觉了。

They want to go to bed at like 08:39 o'clock.

所以，当你观察狮子型，也就是我所说的早鸟型人群时，会发现他们有一些非常有趣的特点。

So when you're looking at lions or what I early birds, what I call lions, they've got some very interesting characteristics.

他们占人口的10%到15%之间。

They make up between 1015% of the population.

从生物学特征的角度来看，他们的褪黑素停止得早，皮质醇开始得也早。

From a biological characteristic standpoint, their melatonin stops early and their cortisol starts early.

所以他们的褪黑素大约在凌晨4:30到5:00停止分泌，这时皮质醇开始分泌，这就是他们早起的原因。

So their melatonin stops at about 04:30, 05:00 in the morning and that's when cortisol starts and that's the reason why they wake up so early.

狮子型人群通常在什么时间窗口醒来？

What sort of window do the lions wake up in?

这很有趣，因为我认识一些比较极端的狮子型人，他们凌晨4:30就起床了，这可能并不是最好的选择。

So it's interesting because I've got some lions who are kind of extreme, like they're getting up at 04:30 in the morning, which is not really probably the best idea.

但一般来说，我的狮子型人通常在5点到5点15分之间起床，最晚不超过6点到6点半。

But generally speaking, my lions get up right around five, 05:15 up until about six, 06:30.

是的。

Yep.

他们绝对是我的早起者。

They are definitely my early risers.

他们早餐吃得比较少。

They have a small breakfast.

他们不喜欢在清晨吃太多东西，因为这类人中有很多喜欢醒来后很快去锻炼，这与我其他一些睡眠类型的人非常不同。

They don't like to eat a lot of food early in the morning time because a lot of these people like to go work out fairly quickly after woken up, which is very different than some of my other chronotypes.

我的夜猫子们不喜欢在早上锻炼。

My night owls don't like to work out in the morning.

他们早上什么都不想做。

They don't like to do anything in the morning.

所以我的狮子型人群喜欢在清晨锻炼，吃一顿清淡的早餐。

So my lions like to work out early in the morning, a light breakfast.

而且，他们最佳的工作时段通常大约在上午9:30到11:30之间。

And also, their best work window is usually somewhere between like 09:30 and 11:30.

就是说，所有重要的事情都是在这个时间段完成的。

Like, that's when all the good stuff gets done.

比如，当他们需要处理细节问题，或者进行头脑风暴之类的事情时。

Like, when they have if they'd have to get details or they have to do brainstorming or things like that.

这确实是他们很多神奇时刻发生的时间段。

That's really kind of where a lot of the magic happens for them.

到了下午两点左右，狮子型的人基本就没剩下多少精力去做太多有意义的事情了。

By about 02:00 in the afternoon, there's not a lot of stuff left inside the lion to be able to do a lot of good things.

那就是我让狮子型人格的人做一些不需要太多认知的体力活动的时候。

That's when I have lions do more physical activities that don't require a lot of cognition.

所以也许你会在下午去散步，或者与那些可能不太注重细节但更注重流程的同事在下午开会。

So maybe you go for an afternoon walk, or maybe you have you're meeting with your folks that may not be really detail oriented but more process oriented in the afternoon.

处理行政事务之类的。

Admin and stuff.

是的，完全正确。

Yeah, absolutely.

我实际上让一位同事对他整个公司的人进行了时间类型分析，然后根据参会人员来调整会议时间。

I actually had one fellow chronotype his entire company and then move meetings based on who was going to be in the meeting.

比如，他把所有早鸟型的人安排在早上8点开会。

Like, he had all the early birds he and had meeting at 08:00 in the morning.

然后所有夜猫子，他安排在下午四点开会。

And then all the night owls, he had a meeting at 04:00 in the afternoon.

他说效果非常惊人。

He said it was amazing.

他说安排得非常、非常成功。

He said it worked out really, really well.

哇。

Wow.

下一个是什么？

What's the next one?

下一个是熊型。

So the next one is the bear.

熊型代表介于早鸟型和夜猫子型之间的人。

So bears are representative of people that are in between early birds and night owls.

对吧？

Right?

所以熊型人是最棒的。

So bears are the best.

说实话，老兄，我真希望自己是熊型人。

Honestly, dude, I wish I was a bear.

因为整个生活的作息安排都是按照熊型人的时间表来的。

Because the whole schedule of life works on a bear schedule.

朝九晚五对熊型人来说再完美不过了，而且他们占人口的50%到55%。

Nine to five is perfect for a bear, and they make up between 5055% of the population.

所以，从字面上看，每两个人中就有一个是熊型。

So literally, one out of two people is a bear.

那他们的最佳工作时间是什么时候？

And when's their peak work time?

他们的最佳工作时间往往在中午到下午两点左右。

So their peak work time has a tendency to be sort of in the noon to 02:00 range.

他们比你在生产线上看到的要稍微晚一些。

They're a little bit later than what you would see at the line.

我觉得他们中有些人的最佳工作时间其实是在十一点，这还挺有意思的。

Some of them I think can actually be better at eleven It's kind of interesting.

已经有近300万人参加了这个测试。

We've had almost 3,000,000 people take the quiz.

我们发现熊类内部似乎还有早熊和晚熊之分。

And we've discovered that inside of bears, there appear to be early bears and later bears.

所以有些人属于这个类别，但喜欢稍微早起一点。

So there are people who fall into that category but like to get up a little bit early.

所以对他们来说，他们的高效工作时间大概是10点半到11点。

So for them, their productivity window is probably 10:30, eleven.

但对于更晚起的熊型人来说，更像是11点半到12点，之后大约有两小时的高效窗口。

But for the later bears, it's more like 11:30, twelve, and then it's about a two hour window after that.

对于正在收听的观众们，屏幕上现在显示的是一个网格图，展示了不同的睡眠类型、等待时间、最佳工作窗口以及下午低谷时段。

For the people listening, on screen at the moment is a grid showing you the different chronotypes, the wait times, the peak work window, and the sort of afternoon slump time.

下一个睡眠类型是什么？

What's the next chronotype?

所以下一个睡眠类型就是我，狼型。

So the next chronotype is me, the wolf.

我觉得我是狼型。

I think I'm a wolf.

你可能是的。

You might be

啊，我是狮子型。

a I lions.

我明白了。

I get it.

我…我明白了。好吧，你可能是对的。

I I get get Well, you might be.

嘿，听着，加入我吧。

Hey, look, join me.

那会很好的。

It'd be great.

所以狼型人代表夜猫子，对吧？

So wolves represent the night owls, right?

狼型人是我的艺术家、演员和创意人士。

And so wolves are my artists, my actors, my creatives.

如果你认识一个创意人士，他们什么时候会冒出最大的灵感？

If you know a creative, when do they get their biggest idea?

不是在下午两点。

It's not 02:00 in the afternoon.

而是在凌晨两点。

It's 02:00 in the morning.

狼型人是我见过的最大胆的冒险者。

Wolves are my highest risk takers.

我知道你很可能也属于这一类。

I know that that probably you fall into that category as well.

狼型人会在晚上11点出现在派对上，但会待到凌晨两点，还帮你收拾残局。

Wolves are the folks that show up at the party at 11:00 at night, but they stay till 02:00 in the morning and they help you clean up.

而且他们最讨厌早晨了。

And they hate mornings more than anything.

嗯哼。

Mhmm.

那我们聊聊海豚怎么样？

So should we talk about dolphins?

下一个是什么来着，对？

What's the next one, yeah?

海豚。

Dolphins.

这就是你所归属的类别。

This is the category that you fell into.

那么，我们来谈谈海豚代表哪些人，以及这实际上象征着什么？

So let's talk about who are the dolphins and and what does this actually represent?

海豚通常非常聪明。

So dolphins are usually highly intelligent.

他们通常是那些语速快、博览群书的人。

They're usually people who are fast talking, well read.

这类人在喜欢早起这方面很像狮子。

These are people who are a lot like a lion in terms of they like to get up.

他们渴望更长时间的睡眠，但不幸的是，他们的身体并没有强烈的长睡眠驱动力。

They crave longer bouts of sleep, but unfortunately their body just doesn't have a long sleep drive.

所以他们很多时候会感到非常沮丧。

And so they get really frustrated a lot of times.

而且，他们认为自己背后还带着一丝焦虑。

Also, think they have just a teeny bit of anxiety behind them.

所以很多人，比如说，细节对海豚型的人来说真的很重要，对吧，而其他人可能就没那么在意细节了。

So a lot of them, for example, the details really matter to a dolphin, right, versus other people where details might not matter nearly as much.

我觉得我的很多海豚型人都有点强迫症倾向，所以他们会对不同的事情特别专注。

I think a lot of my dolphins have got just a little bit of obsessive compulsive disorder, so they're kind of focused in on different things.

比如如果我让一个海豚型人做一个项目，一般来说，他们永远不会主动完成，直到我说：你现在能把项目交给我吗？

Like if I ask a dolphin to do a project, generally speaking, they're never finished with it until I say, can you just give me the project back now?

因为他们总是在这里或那里处理一些小细节。

Because they're always working on a little detail here or working on a detail there.

但海豚是我最喜欢的。

But dolphins are my favorite.

我写这本书其实就是为他们写的。

They're the people that I actually wrote the book for.

我最喜欢和他们合作，因为他们实际上是最容易相处的——一旦我向他们解释了他们的荷尔蒙如何上下波动、左右失调，他们就会明白很多。

They're the ones that I enjoy working with the most because they're actually the easiest to work with because we can once I explain to them how their hormones can be up and down and sideways, it can, it starts to make a lot more sense for them.

对于想要弄清楚自己属于哪一类的人，他们去哪里做测试呢？是的。

And for anyone trying to figure out which one of these they are, where do they go to do the test and how Yeah.

测试需要多长时间？

Long does it

你可以去我的网站。

You can go to my website.

它是

It's

叫做chronoquiz.com。

called chronoquiz.com.

大概需要三到四分钟。

And it takes about three, four minutes.

其实一点也不长。

It's not very long at all.

它会问你一系列关于睡眠、时间安排等方面的问题。

It's going to ask you a bunch of questions about your sleep, about timing, things like that.

好的。

Okay.

我会把链接放在描述区，这样大家听完后都可以去测试一下。也请在评论区告诉我你们的想法。

I'll put that in the description so after you finish listening, can all go take And let me know your thoughts in the comments section as well.

所以，一旦你弄清楚了自己的时间类型，记得回到这期节目，在下方告诉我哦。

So once you figure out what your chronotype is, come back to the episode and let me know below.

请务必这样做。

Please.

那么，我的睡眠会随着年龄改变吗，迈克尔？

And does my sleep change with age, Michael?

是的，会改变。

It does.

绝对会。

Absolutely.

所以我的生物钟类型会随着年龄变化吗？

So do my do my chronotypes change with age?

他们确实如此。

They do.

哦。

Oh.

实际上。

Actually.

所以信不信由你，你已经了解所有时间类型了。

So believe it or not, you've gone through all the chronotypes already.

当你还是个小小婴儿时，你是狮子型。

When you're a nitty bitty baby, you're a lion.

你睡得很早。

You go to bed really early.

醒得也很早。

You wake up really early.

对吧？

Right?

那你还是个幼儿，对吧？

Then you're a toddler, right?

就像在小学阶段那样。

In like grammar school.

你是一只熊型人。

You're a bear.

你大约在晚上7点半睡觉。

You're going to bed around 07:30.

你大约早上7:30起床。

You're waking up around 07:30.

然后青春期就来了，对吧？

Then adolescence hits, right?

你想做什么？

What do you want to do?

熬夜到午夜然后睡到两点，对吧？

Stay up until midnight and sleep until two, right?

你变成了一只狼。

You become a wolf.

然后大约在23、24岁时，你的生物钟类型倾向于固定为那三四种模式之一。

Then at about 23, 24, your chronotype has a tendency to set into one of those three or four things.

接着你会保持那种模式很长一段时间，比如二十五到三十年，直到你到了我这个年纪。

And then you stay there for an extended period of time, like twenty five, thirty years, until you hit my age.

所以我马上就要58岁了。

So I'm going to be 58 soon.

当你进入50多岁时，我们会发现褪黑素的分泌可能会减缓或提前。

And right when you hit in the mid-50s, what we see is melatonin production can either slow down or get earlier.

举个例子，如果你的父母还健在，你对他们说：‘爸妈，我想去吃晚饭。’

So as an example, if your parents are still alive and you said, hey mom, dad, I want to go for dinner.

他们会想什么时候去吃晚饭？

What time would they want to go for dinner?

早点。

Early.

对。

Right.

下午四点，或者四点半。

04:00 in the afternoon, 04:30 in the afternoon.

你会想：‘妈，你这是怎么了？’

You're like, what is wrong with you, mom?

怎么回事？

What's going on?

那是因为她的生物钟类型在倒退。

That's her chronotype is going backwards.

而你的睡眠会随着时间的推移发生变化。

And your sleep changes over the course of time.

明确地说，一旦你到了大概四十五或五十岁，我们就会开始看到褪黑激素的分泌速度减慢。

To be clear, once you hit age probably fifty forty five or 50, we start to see a slowdown in production of melatonin.

我们还会看到所谓的脑电图唤醒次数增加。

We also see an increase in what are called EEG arousals.

所以那些会打断你睡眠、让它不那么连续的事情，也可能成为问题。

So things that break up your sleep and make it so it's not so continuous, that can be problematic as well.

随着年龄增长，确实有很多事情可能会发生。

So there's a lot of things that can happen as you age.

那么我是不是会随着年龄增长

So do I start sleeping less as

而睡得越来越少？

I get older?

你的睡眠质量开始变差。

You start sleeping of poorer quality.

我不确定睡眠时间总是更少。

I'm not convinced that it's always less.

这会让我变得易怒吗？

And is that going to make me grumpy?

是的，会的。

Yes, it is.

真的吗？

Really?

当然。

Absolutely.

我认为，睡眠质量差比睡眠时间少更糟糕。

Poor quality sleep is, I would argue, is much worse than poor quantity sleep.

我宁愿一个人每天只睡五个小时但睡得非常好，也不愿他睡七个小时却都是浅而糟糕的睡眠。

I would rather I've got somebody who got five hours of really great sleep versus seven hours of really light crappy sleep every time.

这意味着随着我年龄增长，我会更容易发脾气吗？

Does that mean that as I get older, I'm going to be more grumpy?

这取决于你的睡眠质量。

It depends on the quality of your sleep.

所以我可以教你如何在 aging 的过程中避免睡眠质量下降。

So what I can teach you is how to not get poor quality sleep as you age.

很好的例子。

Perfect example.

很多年纪稍大的人习惯在一天中较晚的时候喝咖啡。

A lot of folks who are a little bit on the older side are used to drinking coffee late in the day.

如果你改变这个习惯，就不会有那么多睡眠问题了。

Well, you change that habit, then you don't have as many sleep problems.

所以我根本不应该在一天中较晚的时候喝咖啡。

And I shouldn't be having coffee late in the day at all.

你大概应该在下午两点左右就停止喝咖啡，对吧？

Probably you want to stop by about 2PM, right?

所以如果你在下午两点左右停止摄入，咖啡因的半衰期大约是六到八小时。

So if you stop around 2PM, the half life of caffeine is between six and eight hours.

八小时后大约是晚上十点，而这正是人们开始想睡觉的时候。

So eight hours later is roughly ten, which is roughly when people are kind of wanting to go to sleep.

所以我认为这大概就是该停止的时间。

So I would say that that would probably be the the time to do it.

我想起我和兄弟姐妹们上学时被叫醒的情景，以及我在学校的表现。

I think about my siblings and us all being woken up for school, and I think about my performance in school.

我们兄弟姐妹一共有四个人，嗯。

And of all my siblings, there's four of us Uh-huh.

我总是最难在早上被叫醒，部分原因是我就寝时间比较晚。

I was the one that always struggled with being woken up in the morning, in part because I'd gone to bed later

是的。

Yep.

但我也正是在学业上最吃力的那一个。

But then I was also the one that struggled with school the most.

是的。

Yep.

狼的这种特征，也是夜猫子的特征。

That characteristic of a wolf, Characteristic of this night person.

说实话，老兄，大多数孩子根本不应该在现在这个时间起床去上学。

If I'm honest with you, dude, like, most kids should not be waking up at the time they're waking up to go to school.

对吧？

Right?

我的意思是，太多孩子早上五点半、六点就得起床。

I mean, so many kids are waking up at real like, you know, 05:30, 06:00 in the morning.

他们还要坐一小时的校车。

They have an hour long bus ride.

然后才到学校。

Then they get there.

如果你是青少年，我觉得没有什么比这更糟糕的了，所以我们必须更认真地思考一下，孩子们到底在做什么活动？

And if you're an adolescent, I don't think anything could be worse, So we have to really start to try to be a little bit more thoughtful and look at, like, what are some of the activities that kids are doing?

我们怎样才能让他们在白天需要的时候小睡一下呢？

How can we get them to maybe take naps during the day if they need them?

运动表现可能依赖于睡眠，学业表现也可能依赖于睡眠。

Athletic performance can depend on sleep, academic performance can depend on sleep.

真是难以置信，各种各样的事情都与此相关。

It's unbelievable, all the different things.

是的。

Yes.

有没有做过相关研究

Has there ever been any research done

有的。

There has.

关于不同睡眠类型与学业表现之间的关系？

On different chronotypes, academic performance?

确实有这方面的研究。

There has been, actually.

他们直接将其标记为昼夜节律类型，但也是根据年龄范围进行研究的。

They labeled it directly as chronotypes, but they've looked at it based on age range.

我们知道，例如在美国，正在大力推动改变学校的上课时间。

And we know that, for example, here in The United States, there's a big push to change school start times.

这样做的目的是为了避免中小学生早上7点就开始上课，因为高中不应该在早上7点就开始上课。

So that way, schoolers aren't starting at 07:00 in the morning because high schools shouldn't be starting at 07:00 in the morning.

而学龄前儿童则应该在早上7点开始上课，因为他们的身体自然会在那个时间醒来。

Preschoolers should be starting at 07:00 in the morning because their body naturally wakes up at that time.

实际上，明尼苏达大学进行了一项出色的研究，发现当学生将第一节课推迟一小时后，他们的成绩平均提升了一个完整的等级。

So we've actually seen there was a great study that was done at the University of Minnesota that discovered that when they just had people come in one hour later from their first period, they've improved by one full letter grade.

也就是说，他们仅仅通过调整第一节课的时间，就让原本是C等的学生变成了B等，或者让B等的学生变成了A等。

Meaning they went from being C students to being B students, or from B students to A students, merely by changing the timing of their first class.

这应该能让你清楚地认识到，所有儿童都容易受到这种影响。

So that should give you pretty good insight as to these big and all children are vulnerable to this.

我并没有告诉你任何新东西。

I'm not telling you anything that's new.

这些研究已经进行了相当长一段时间。

These are studies that have been going for quite a while.

实际上现在有一场全面的运动，试图推迟学校的上课时间。

And there's actually a whole movement trying to get school start times to to slow down now.

看看这里的一些研究，研究表明晨型人（也就是

Looking at some of the research here, says research consistently shows that morning types, which is the

狮子型。

Lion.

狮子型的人能获得更高分数，并非因为智商更高，而是因为考试安排在了他们警觉度最高的时段。

The lion, earn higher grades, not due to higher IQ, but because exams are scheduled during their peak alertness windows.

你说得对。

You got it.

这太疯狂了。

That's crazy.

有时候狼群其实更聪明，但因为它们在那些早期时段无法发挥，所以没人知道。

Sometimes wolves turn out to be much smarter, but because they're they can't perform at those early times, nobody knows.

记住，狼型人可是我的创意人才。

Remember, wolves are my creatives.

想想看，科技界那些伟大的创意创新和想法是从哪里来的？

Like, where do you think some of these great creative innovations and ideas come from in the tech world?

对吧？

Right?

就像这些狼型人，他们熬夜到很晚，编写代码，试图搞清楚事情的来龙去脉。

Like, these are the wolves that are out there that are up late at night coding and trying to figure out what's going on.

仔细想想，这还挺酷的。

It's pretty cool when you think about it.

还有2020年一项研究提出的所谓同步效应，该研究对近800名学生进行了调查，发现了明显的同步效应。

And just this thing called the synchronous synchrony effect from a study in 2020 where nearly 800 students found a clear synchrony effect.

当学生的课程安排与其生物钟类型相匹配时，他们的表现会显著更好。

Students performed significantly better when their class schedule matched their chronotype.

没错。

Exactly.

那些习惯早起的人在上午的课程中占主导地位，而夜猫子们通常在下午或晚上的测试中迎头赶上，甚至表现超过早起的人。

Those morning people dominated the morning classes and the OWLs or the wolves often caught up and outperformed the morning people when tested in the afternoon or evening.

确实如此。

Exactly.

这相当引人入胜。

It's pretty fascinating.

现在，请这样思考一下。

Now think about it like this.

你能想象一个教育体系吗？如果我们能在孩子们特定的年龄段识别出他们的时间类型，然后调整考试时间，让他们在精力最充沛的时段接受测试

Could you imagine a school system where if we identified children's chronotypes during their particular age range and then we changed the testing so that they got tested when they're at their peak hours

是的

Yeah.

他们确实会表现得更好。

They'd actually do better.

人们不知道这一点，但我从来不在早上做播客节目。

People don't know this, but I never do pod podcasts in the morning morning.

我不怪你。

I don't blame you.

永远都不会。

Ever.

你不应该那样做。

You shouldn't.

是的。

Yeah.

这不是你的最佳时间。

It's it's not your time.

是的。

Yeah.

对吧？

Right?

就像，你有一个非常特定的订阅时间，我认为这对你很有效，所以我觉得你

Like, you have a very specific subscribed time that I think works well for you, so I think you

应该遵守那个。

should abide by that.

睡眠时长。

Duration of sleep.

关于你应该睡多久有很多讨论。

There's lots of conversation around how long you're supposed to sleep for.

真相到底是什么？

What's the truth here?

八小时睡眠是个神话。

Eight hours is a myth.

我们公平地说。

Let's be fair.

这个说法是从三十年代开始出现的。

We came up with that from the '30s.

斯坦福大学曾有一项重要研究，得出的结论是八小时十三分钟左右，正负误差，这就是我们形成这个概念的来源。

There was a great study at Stanford that came up with eight hours and thirteen minutes, plus or minus, and that's kind of where we came up with that as an idea.

事实是，七到九小时才是人们真正应该追求的睡眠时长。

The truth of the matter is somewhere between seven and nine hours really is kind of the amount that people should be looking for.

但有些人没有这样的条件。

But some people don't have that luxury.

有些人没有那么多时间可以用来睡觉。

Some people don't have that much time that they can put towards sleep.

因此他们只能睡得少一点。

And so they get a little bit less sleep.

但对于最低限度，我不赞成任何人睡少于六小时。

But for the lower level limit, I don't like anybody getting less than six hours.

当一个人睡眠少于六小时，他的驾驶能力就会下降。

When somebody gets less than six hours sleep, their driving is off.

因此你无法操作机械。

And so you can't operate machinery.

所以如果你开车上班，或者——天啊——载着孩子去学校，而你只睡了不到六小时，那很可能不会顺利。

So if you're driving to work or, God forbid, carpooling your kids to school and you only got less than six hours of sleep on board, it's probably not gonna go well.

我们确实需要在这里停下来谈谈父母，因为听着，你要么现在就是父母，要么将来可能会成为父母

We we do have to stop here and talk about parents because, listen, you're either a parent now, you might be someday

确实如此。

Absolutely.

也许你不会。

Maybe you won't be.

但对于那些父母，我怀有极大的敬意，因为你知道，我还没成为父母。

But for those I've just got a huge amount of respect for parents because, you know, I've gone I'm not a parent yet.

我希望我能成为那样的人。

I hope I will become one.

但当我看到我哥哥，他现在有三个孩子，都不到七岁吧？

But when I see what my brother, who has three kids under the age of, what, seven now How

他少睡了多少觉？

much sleep has he lost?

很多。

A lot.

还有还有还有他的妻子也是。

And and and his wife as well.

但肯定总有父母来找你问，我到底该怎么办？

But you must get parents coming to you all the time being like, what the hell do I do?

比如，我得在孩子醒来时起床，但这正在破坏我的关系、我的婚姻、我的性生活，无论是什么方面。

Like, I've got the I've gotta wake up when the kids wake up and but I'm it's destroying my my relationship, my marriage, my sex, whatever it might be.

确实。

Yeah.

所以，养育孩子和睡眠很难共存，但并非不可能。

So parenting children and sleep are difficult to coexist, but they're not impossible.

这真的与自律以及为自己思考一些想法有关。

It really has to do with discipline and kind of thinking through some ideas for yourself.

我有个23岁的儿子和一个22岁的女儿。

When my so I have a 23 year old son and a 22 year old daughter.

所以我现在已经有点脱离需要每天应对他们的阶段了。

So I'm a little bit out of the realm of having to deal with them every day.

但正如我之前所说，我家早上叫醒孩子们的职责是由我来承担的。

But I was like I said before, I was in charge of mornings at our house waking them up.

这真的挺累的，对吧？

And it's a lot, right?

所以我最先想向父母们解释的是，特别是当他们有一个睡眠不规律、给全家带来混乱的孩子时——比如有一个孩子就是不睡觉，搞得全家都睡不好——你首先要做的，是教育孩子，对吧？

And so the very first thing that I try to explain to parents, especially if they have a child who has an irregular sleep pattern and is really causing chaos for the rest, like one child who won't go to sleep and it's keeping the whole house up, first thing you want to do, educate the kid, right?

很多孩子并不知道自己的行为给他人带来了这么多麻烦。

A lot of kids don't know what they're doing is causing a lot of problems.

他们只是孩子而已。

They're just kids.

他们只是在玩闹、享受乐趣。

They're just hanging out, having fun.

他们精力充沛。

They've got energy.

他们想保持清醒。

They want to be awake.

所以你要教育他们，告诉他们，嘿，现在是时候放松下来了。

So you want to educate them and say, hey, now is a particular time to wind down.

这是你身体恢复的时间。

This is where your body recovers.

这样你第二天才能去运动，或者去剧院，或者玩电脑，无论你喜欢做什么。

This is how you get to do sports the next day, or theater the next day, or whatever your computers, whatever your thing is.

你可以很容易地将睡眠和表现联系起来。

You can tie it to sleep and performance pretty easily.

因此，让他们理解这一点变得非常、非常关键。

And so getting them to understand that becomes very, very critical.

第二点是制定一些指导原则，对吧？

Number two is have some guidelines, right?

要有固定的就寝时间。

Have bedtimes.

要有固定的起床时间。

Have wake up times.

尽可能严格地遵守这些规定。

And follow them as quickly as closely as you can.

对于父母来说，我通常会建议他们：如果孩子有睡眠问题，睡前轮流值班。

For parents, oftentimes what I try to tell them to do is like, look, after your child goes to bed, if you've got a child that has problems for sleeping, take turns.

采用我所说的‘待命’方法。

Do what I call the on call method.

作为医生，有时半夜会接到电话，因为你正在替同事值班照顾医院的病人。

So as a doctor, sometimes you get a call in the middle of night because you're covering patients at the hospital for your buddy or something like that.

你正在待命。

You're on call.

当两个人共同照顾一个孩子时，一个人负责周一、周三、周五晚上。

So when you've got two people who are managing one child, one person handles Monday night, Wednesday night, Friday night.

另一个人负责周二、周四、周六。

The other one handles Tuesday, Thursday, Saturday.

周日则掷硬币决定。

You flip a coin for Sunday.

所以如果孩子凌晨两点醒来，两位家长就不用都醒着。

So if the kid wakes up at 02:00 in the morning, both parents aren't awake.

由一位家长负责这个责任。

One parent has that responsibility.

另一个人就可以闭上眼睛睡觉。

The other one can keep their eyes closed and go to sleep.

有一项有趣的研究，观察了孩子哭闹时床上男女的不同反应。

Interesting study was done looking at men and women in bed when a child cries.

所以女性负责照顾孩子，而男性则躺在那里假装睡觉，以便能继续安睡。

So women take care of the child, whereas men lie there and fake sleeping in order to be able to stay asleep.

没错。

Right.

这确实是个问题。

That's problematic.

在很多情况下，他们了解到的差异有多大呢？

In a lot How different did they know

在那项研究中，他们是怎么知道自己在假装睡觉的？

in the study that they were fake sleeping?

因为他们后来问了那些男性，你们当时在做什么？

Because they asked the men afterwards, what were you doing?

他们都说自己醒了，而且是在假装睡觉。

And they all said they woke up and they were faking it.

仔细想想，这还挺疯狂的。

It's pretty crazy when you think about it.

但这对于父母来说是个大问题，对吧？

But this is a big deal for parents, right?

很多父母向我求助，他们说这正在毁掉我们的婚姻。

A lot of parents turn to me and they're like, this is killing our marriage.

比如，我们三年没有性生活了，因为我们有个孩子，可能孩子有特殊需求，或者孩子没有特殊需求但遇到了其他问题，也可能只是正常的发育阶段。

Like, we haven't had sex in three years because we've got a child who maybe the child has special needs or maybe the child doesn't have special needs but has other things going on or maybe it's just normal development.

他们对此感到担忧。

And they're worried about it.

所以我喜欢和家长们坐下来做的第一点是，让我们弄清楚你的孩子什么时候需要睡觉，并设定一些指导方针和规则。

And so what I like to sit down with parents and do is number one, let's figure out when your kid needs to sleep and let's set some guidelines and rules.

但第二点是，让我们也为你们自己制定同样的规则。

But number two, let's do the same for you.

对吧？

Right?

但很多家长在压力特别大的时候，第一反应就是先喝杯酒。

But a lot of parents, when they're super stressed out, one of first things they do, grab a glass of wine.

对吧？

Right?

公平地说，葡萄酒可能是对睡眠最糟糕的选择。

Wine's about the worst thing you could possibly do for sleep, to be fair.

现在，我要教大家如何在喝一两杯酒的同时，不完全破坏睡眠，但我想明确一点。

Now, I'm going to teach people how you can still have a glass or two of alcohol and not completely destroy your sleep, but I want to be very clear about something.

如果你在睡前把酒精当作减压工具，那它很可能正在严重干扰你的睡眠。

If you're using alcohol as a stress relief tool at night before bed, it's messing up your sleep probably pretty bad.

你可能睡着了，但你的睡眠质量是

You might be asleep, but the quality of your sleep is Is

很糟糕。

shit.

这太糟糕了。

It's awful.

对吧？

Right?

有趣的是，在酒精会抑制的睡眠阶段——也就是第三和第四阶段睡眠中，最有趣的是，在那个特定的睡眠阶段，有一种叫做类淋巴系统的机制会启动，负责清除那些容易在大脑中积聚的蛋白质。

And interestingly enough, during the one stage of sleep that alcohol knocks out, which is stage three and four sleep, what's the most interesting is that during that particular stage of sleep, there's something called the glymphatic system that comes in and scoops out these proteins that have a tendency to accumulate in your brain.

而当蛋白质在大脑中积聚并包裹住神经时，就会导致阿尔茨海默病。

And when proteins accumulate in your brain, they wrap around the nerves, that's called Alzheimer's disease.

因此，第四阶段睡眠对于预防阿尔茨海默病至关重要。

So stage four sleep is imperative to avoid Alzheimer's disease.

而当你饮酒时，就会破坏第四阶段睡眠。

And when you drink alcohol, you destroy stage four sleep.

所以如果没人喝酒就太好了，但我还不至于那么天真。

So it would be great if nobody drank alcohol, but I'm not so stupid as to think that.

再说了，我喜欢波本威士忌。

Plus, I like bourbon.

我喜欢威士忌。

I like whiskey.

我偶尔也喜欢来杯香槟。

I enjoy a glass of champagne every once in a while.

那么，你如何才能在继续饮酒的同时还能获得一个像样的夜间睡眠呢？

So how can you successfully still drink alcohol and still get a decent night's sleep?

我这就给你一个快速的建议，好吗？

I'm going to give you a quick one, right?

假设你六点半吃晚饭。

Let's say you're having dinner at 06:30.

先喝第一杯酒，然后喝一杯水，对吧？

Have your first glass of wine, then have a glass of water, right?

那么你的第二杯酒大约在，比如说，快到七点的时候开始，对吧？

Then your second glass of wine starts at, let's say, almost 07:00, Right?

然后你喝第二杯水。

Then you have your second glass of water.

然后在七点半之前停止一切。

Then you stop everything by 07:30.

你等三个小时，也就是到十点半，然后就可以去睡觉了。

You wait three hours, which would be 10:30, and then you can go to bed.

为什么要喝水？

Why the water?

为什么要等待？

Why the wait?

所以水有助于将其冲刷出身体系统。

So the water helps wash it through the system.

同时还能填饱肚子，让你不会喝太多。

Also fills your stomach up so you don't have too much.

这样你体内就有更多液体，这样你就不会额外再喝葡萄酒了。

So you you've got more fluid in there, so that way you don't drink extra wine.

而且它会让你想上厕所，这也能帮助冲洗身体系统。

And it makes you have to pee, which flushes the system out as well.

那三个小时

The three hours

而且它还能帮你补充水分？

And it hydrates you?

确实如此。

It does.

好的。

Okay.

完全正确。

Absolutely.

因为要记住，葡萄酒会消耗你体内的镁和大部分水分，因为它会让你想上厕所。

Because remember, wine pulls, both magnesium and most water out of your system because it makes you have to go pee.

有助于缓解宿醉吗？

Helps with the hangover?

所以有几件不同的事情我要说一下。

So there's a couple of different things that I would say.

第一，这绝对有助于缓解宿醉，因为你摄入了水分。

Number one, this definitely helps with the hangover because you've got water going in.

对于我的许多病人，我告诉他们最后可以做的事情就是喝一点椰子水。

For a lot of my patients, what I tell them is the very last thing that you could do is have a little bit of coconut water.

椰子水富含锌、镁和维生素B，这些都是你喝酒时身体会流失的营养物质。

So coconut water is loaded with zinc, magnesium, and vitamin B, and those are some of the things that get pulled out of your system when you're drinking.

顺便问一下，你知道有专门针对你作息类型的欢乐时光吗？

By the way, did you know that there are happy hours specific to your chronotype?

这个我还真不知道。

Didn't know that, no.

是的。

Yeah.

所以这还挺有意思的。

So it's kind of interesting.

它最酷的地方在于，你的身体会产生一种叫做酒精脱氢酶的物质，这是你代谢酒精的方式，但它只在特定时间产生，而这个时间对每种生物钟类型的人来说都不一样。

So here's what's cool about it is your body produces something called alcohol dehydrogenase, which is how you metabolize alcohol, but it does it at a particular time and the time is different for each chronotype.

所以你的身体在下午4点到8点这个所谓的欢乐时光期间饮酒效率最高，这是很多人都知道的。

So your body is most efficient at drinking between basically the hours of four and eight happy hour, as a lot of people know it.

那么如何

And how do

你会考虑晚上几点吃饭吗？

you think about what time you eat at nighttime?

这个问题问得真好。

Such a great question.

所以在睡前三个小时，你需要停止摄入液体，包括酒精和食物。

So three hours before bed, you want to stop fluids, including alcohol, and food.

你需要在睡前三个小时完全停止摄入这些东西。

You want to just stop it all three hours before bed.

为什么是三个小时？

Why three hours?

因为你的身体大约需要这么长时间来完成，第一，消化并清除所有食物，然后让所有用于消化的机制能够重新聚焦到睡眠的恢复过程上。

So it takes your body about that level of time to, number one, digest, clear all the food, and then have all the mechanisms that are working towards digestion now be able to be refocused onto the recovery process of sleep.

不过，我得告诉你，我见过一些人，而且确实有人声称，如果他们在早上11点就停止进食，会极大地改善他们晚上的睡眠。

However, I will tell you that there's this I've seen a couple people, and there are people out there that are claiming that if they stop eating at 11:00 in the morning that it helps their sleep dramatically at night.

结果发现，这与你的心率有关。

And it turns out it has to do with your heart rate.

所以，我们所有观众和听众都非常关心的一个重要指标是，心率需要降到60或以下才能进入无意识状态。

So one of the big metrics that is very important that all of our viewers and listeners want to know is you need a heart rate of 60 or below in order to enter into a state of unconsciousness.

当你胃里有食物的时候，是的。

And when you've got food in your stomach Yeah.

你的心率就会升高。

Your heart rate is up.

那个

That

说得通。

tracks.

对吧？

So, right?

所以，你等待的时间越长，心率就越低，也就越容易入睡。

So if the longer you can wait, the lower your heart rate is, the easier it gets into sleep.

那么，当我们谈论这个话题时，一个很好的例子——让我们再回到父母身上一会儿，对吧？

And so when we're talking about so a great example let's get back to parents for a second, right?

你早点给孩子喂饭，然后你做什么呢？

You feed your kids at an earlier time, and then what do you do?

哦，然后你再回去和配偶一起吃晚饭，对吧？

Oh, then you go back and have dinner with your spouse, right?

也许这不是个好主意，因为你晚餐吃得太晚了。

Maybe that's not the best idea because you're having dinner so late.

也许你应该和你的孩子们一起吃晚餐。

Maybe you should have dinner with your kids.

对吧？

Right?

并且享受和他们在一起的时光，早点吃饭，因为这样能让你在之后有更多空间放松和睡觉。

And enjoy that time with them and eat earlier because that gives you more space later on to be able to relax and go to bed.

我说这说得通，因为我记得我之前讲过一两次这个故事。

I said that tracks because I remember I've told this story once or twice before.

我记得我在洛杉矶这边做播客时，我们请到了塞斯·罗根。

I remember when I was doing some podcasts over here in LA, and we had Seth Rogen on.

好的。

Sure.

在我住进这里之前，前一天在酒店里，我从迷你吧拿了一块饼干。

And the day before in the hotel before I lived here, I had a cookie from the mini bar.

我马上就来。

I'll get in a minute.

我吃了那块饼干。

I had the cookie.

它们太棒了。

And They're so good.

然后我就很快去睡觉了。

It and then I went to bed pretty quickly.

哦，天啊。

Oh, god.

那真的太糟糕了。

It was just really terrible.

第二天我看了我的Whoop数据，是的。

And I was looking at my whoop the next day Yeah.

#广告。

Hashtag ad.

我的心率直接飙升。

And it my heart rate Straight up.

当时大概是75或80，是的。

Was, like, 75 or 80 Yeah.

在我上床后的头两到三个小时里。

For the first two to three hours after I got into bed.

这难道不疯狂吗？

Isn't that crazy?

而我醒来时感觉糟透了。

And I woke up feeling like hell.

是的。

Yep.

第二天真是糟糕透了。

Terrible day the next day.

没错。

Yep.

整个对话过程都很糟糕。

It was terrible during the conversation.

是的。

Yeah.

我看了看我的子宫，心想：天啊。

And I looked at my womb and go, oh my god.

就是那块饼干。

It was that cookie.

它让我的心率飙升。

It put my heart rate high.

所以除此之外，还有糖分。

So also on top of that is sugar.

是的。

Yeah.

我的天啊。

I mean, fuck me.

是的。

Yeah.

对吧？

Right?

所以糖会降低褪黑素的分泌。

So sugar turns so sugar actually slows production of melatonin.

记得吗，褪黑素就像是那把钥匙，真的吗？

Remember, melatonin is kind the key that Really?

启动引擎的钥匙，是的。

Starts the engine Yeah.

启动睡眠引擎的钥匙。

The key that starts the engine for sleep.

那么，在我上床睡觉时，还有什么其他方法可以确保我的心率保持较低水平吗？

So is there anything else that I can do to make sure my heart rate is low as I get into bed?

当然有。

Absolutely.

冥想。

Meditate.

好的。

Okay.

呼吸练习。

Breath work.

各种各样的方法。

All kinds of things.

让我的心率降低。

Brings my heart rate down.

是的，绝对如此。

Yeah, absolutely.

很多人没有意识到，仅仅在呼吸并不意味着我们的呼吸方式对睡眠有帮助。

So what a lot of people don't realize is just because we're breathing doesn't mean we're actually breathing in a way, shape, and form that can be helpful for us for sleep.

在我的最新著作《睡眠、饮水、呼吸》中，我详细探讨了呼吸练习，包括它是什么以及如何对你起作用。

So in my most recent book, Sleep, Drink, Breathe, I talk a lot about breath work and what is it and how does it work for you.

但我很想教你我最喜爱的呼吸练习和冥想方法。

But I'd love to teach you my favorite form of breath work and meditation True.

我相信你会从中受益良多。

That I think you'll get a lot out of.

所以我在睡前做这个。

So And I do this before bed.

没错。

Exactly.

好的。

Okay.

顺便说一下，如果你半夜醒来也可以做，对吧？

And you can, by the way, you can do it in the middle of the night if you wake up as well, right?

那么，我们来聊聊如何入睡以及为此做一些放松练习。

So let's talk about how to get how to fall asleep and do some relaxation exercises for that.

然后我会给你一些适用于半夜的不同方法。

And then I'm going give you some different ones for in the middle of the night.

我们先从夜晚入睡前说起。

So let's talk the beginning of the night.

第一点，你需要一条跑道来让飞机降落。

So number one, you need runway to land the plane.

明白吗？

Okay?

很多人以为他们只是等着看电视时打瞌睡，然后去刷牙，躺上床，结果突然就完全清醒了，不知道怎么回事，对吧？

So many people think they're just waiting for their head to be bobbing in front of the TV, and then they go brush their teeth, and they get in bed, and then all a sudden they're wide awake, they don't know what's going on, right?

所以你需要给身体系统一些时间来关闭。

So you need time for your system to shut down.

它不是一个开关按钮。

It's not an onoff switch.

这更像是慢慢松开油门，然后慢慢踩下刹车。

It's more like slowly pulling your foot off the gas and slowly putting your foot on the brake.

这是一个过程。

There's a process.

实际上入睡应该需要大约十二到十五分钟，明白吗？

It should take you about twelve to fifteen minutes to actually fall asleep, okay?

所以第一点，我要求人们做的是，把睡前一小时分成三个二十分钟的时段，对吧？

So number one, what I ask people to do is take the last hour before bed and chop it up into three twenty minute segments, right?

假设你打算十一点睡觉，那么从十点开始。顺便说一句，在手机上设个闹钟提醒自己十点了，因为很容易就错过就寝时间。

So let's say you're going to bed at eleven Starting at 10:00 and by the way, set an alarm on your phone to tell you that it's 10:00 because it's really easy to slide by your bedtime.

然后突然间，一切计划就都泡汤了。

And then all of a sudden, it's like all bets are off.

所以，设个二十分钟的闹钟来处理那些你不得不做的事情。

So set the alarm twenty minutes for shit you just got to do.

在我们家，以前通常是给孩子们收拾上学的书包，找运动装备，也许把我第二天上班要用的东西摆出来，或者把最后一封邮件发出去，诸如此类的事情。

So in our house, used to be getting backpacks together for school, for our kids, finding sports equipment, maybe laying out my stuff for work the next day, or getting the last email sent, something like that.

二十分钟用于个人卫生，对吧？

Twenty minutes for hygiene, right?

刷牙、洗脸，也许洗个澡，诸如此类的事情。

Brush your teeth, wash your face, maybe take a shower, something along those lines.

然后二十分钟用于某种形式的冥想、放松或祈祷。

And then twenty minutes for some form of meditation, relaxation, prayer.

我不在乎你做什么，但它必须是能让你平静下来的事情。

I don't care what you do, but it has to be something that's calming to get you there.