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为什么你总是这么累？打破7个偷走你精力的睡眠误区！

你是否常常感到疲惫不堪，明明睡了很久还是精神不振？本文揭秘让你总是疲惫的7个常见睡眠误区，并提供有效克服疲劳、改善睡眠的实用方法。告别白天嗜睡，重拾活力！

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Why You're Always Tired - 7 Myths Ruining Your Sleep

原声音频

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逐句精讲

If you're feeling like you're always tired, you're not alone.

如果你总觉得自己疲惫不堪，你并不孤单。

条件状语从句（If...）引导的假设性主从复合句

Surveys have shown that on average, adults in the US feel tired for 3 days of the week, and 30 to 48% of adults have trouble sleeping.

调查数据显示，美国成年人平均每周有三天感到疲惫，30%到48%的成年人存在睡眠障碍。

have trouble sleeping 有「睡眠障碍」

But for a lot of us, the problem isn't how much sleep we're getting, it's actually the anxiety around our sleep caused by believing various myths, which is what we're going to debunk in this video.

其实对我们很多人而言，问题并不在于睡眠时间长短，而在于源于各种错误观念的睡眠焦虑——这也正是本期视频要破除的误区。

caused by believing... 作后置定语，用来解释这些焦虑「源于」

debunk /diːˈbʌŋk/ to show that an idea, a belief, etc. is false; to show that sth is not as good as people think it is 批判；驳斥；揭穿…的真相

✨ 拓展例句：

His theories have been debunked by recent research. 最近的研究揭穿了他的理论的真相。

Now, I've been looking into the science behind sleep for quite a while, but even as someone with the medical background, things can get super confusing.

我研究睡眠科学已有时日，但即便有医学背景，相关知识还是让人倍感困惑

look into 调查，研究：指仔细观察、研究某事物，以获取更多信息或了解情况。

the science behind sleep 睡眠科学：睡眠背后的科学原理

quite a while 相当长时间：指很长的一段时间。

confusing /kənˈfjuːzɪŋ/ difficult to understand; not clear 难以理解的；不清楚的

Books are stacked on a small white table.

And generally, when I talk to people in this area, it's hard to figure out what's actually good advice to follow and what is bad advice to ignore.

通常而言，当我与这一领域的人士交流时，很难分辨哪些是真正值得采纳的建议，哪些是应该忽略的错误指导。

generally /ˈdʒen(ə)rəli/ in most cases 一般地；通常；大体上

in this area 在这个领域/专业范畴

figure out understand 弄清楚，弄明白

Like, for example, Matthew Walker's book "why we sleep" is very good, but there was this whole craze around, "oh my god, I need to get my eight hours, otherwise if I don't get my eight hours, I'm gonna develop Alzheimer's disease and all this cardiovascular problems."

比如马修·沃克的《我们为什么要睡觉》是本佳作，但当时掀起了某种恐慌性热潮——'天啊！我必须睡满八小时，否则就会得阿尔茨海默病，还会引发各种心血管问题'。

craze /kreɪz/ ~ (for sth) an enthusiastic interest in sth that is shared by many people but that usually does not last very long（通常为一时的）狂热，疯狂；风行一时的东西

Alzheimer /ˈæltshaɪmər/ 阿尔茨海默病，老年痴呆症（等于Alzheimer’s disease）

cardiovascular /ˌkɑːrdioʊˈvæskjələr/ connected with the heart and the blood vessels (= the tubes that carry blood around the body) 心血管的

And all of this feeds into this thing called Sleep Anxiety, which is the feeling of being scared or worried or concerned about your sleep, which paradoxically actually further contributes to you being unable to sleep, and this creates this kind of vicious cycle, which is not very good.

这一切都会导致所谓的“睡眠焦虑”，也就是对自己的睡眠感到害怕、担忧或焦虑的情绪。而讽刺的是，这种焦虑反而会让你更难入睡，进而形成一个恶性循环，对你并没有什么好处。

feed into sth 注入，流入；提供原料，引发、导致某事的发展

✨ 拓展例句：

The report's findings will feed into company policy. 公司的政策将会考虑到报告的调研结果。

Sleep Anxiety 睡眠焦虑

concerned /kənˈsɜːrnd/ worried and feeling concern about sth 担心的；忧虑的

paradoxically /ˌpærəˈdɑːksɪkli/ 自相矛盾地；似是而非地；反常地

further contributes to... 进一步导致某事

vicious cycle /ˈvɪʃəs ˈsaɪkl/ 恶性循环

Anyway, recently I interviewed Professor Russell Foster on my podcast, Deep Dive. He is a sleep expert who runs his own Lab at the University of Oxford.

总之，最近我在自己的播客《Deep Dive》上采访了拉塞尔·福斯特教授。他是一位睡眠方面的专家，在牛津大学经营着自己的研究实验室。

sleep expert 睡眠专家

🎈 类似表达：

tech expert 科技专家
fitness expert 健身专家

run a lab 管理 / 领导一个实验室

person holding orange and white toothbrush

Now, if you want, you can check out the long form interview completely for free on any podcast app that you like, including iTunes and Spotify and Apple Podcast, all that kind of fun stuff.

现在，如果你感兴趣的话，可以完全免费收听这次长篇访谈，在任何你喜欢的播客应用上都可以找到，比如 iTunes、Spotify、Apple Podcast 之类的这些好玩的平台。

check out 看看 / 浏览 / 收听（极常用的口语短语）

completely for free entirely free of charge 完全免费

all that kind of fun stuff 非常口语化的结尾句式，表示 “等等这些有趣的东西”

🎈 类似表达：

and things like that
and all that good stuff
and so on and so forth

But in this video, I wanna talk about the seven sleep myths that the interview with Professor Foster debunked.

不过在这个视频里，我想聊聊那次和福斯特教授的访谈中被揭穿的七个关于睡眠的迷思（或误区）。

myth /mɪθ/ something that many people believe but that does not exist or is false 虚构的东西；荒诞的说法；不真实的事

✨ 拓展例句：

Contrary to popular myth , women are not worse drivers than men. 都说女人开车比男人差，其实不然。

And so if you, like me, have fallen into believing some of these myths, then hopefully this video should hopefully help you out and help you get a better night's sleep. Let's get started.

所以如果你和我一样，也曾经相信过这些睡眠迷思的话，希望这个视频能帮到你，让你晚上睡得更好。我们开始吧！

have fallen into believing... 是现在完成时结构，表示👉 “陷入了某种误信的状态”

help sb out 帮助某人应对困难，摆脱困扰（非常常见的日常短语）

Myth number one: It doesn't matter when you sleep as long as you sleep enough.

迷思一：只要睡得够，几点睡觉都没关系。

But it turns out that when we sleep is actually super important as well. And that's all because of this thing called the circadian rhythm.

但事实证明，我们几点睡其实也非常重要。这完全是因为一种叫“昼夜节律”的机制。

circadian rhythm 昼夜节律

Circadian rhythms underpin almost every aspect of our health and well-being. And that was the bit I wanted to get across within lifetime.

昼夜节律几乎影响着我们健康与福祉的方方面面。这正是我在有生之年最想传达的信息。

underpin /ˌʌndərˈpɪn/ to support or form the basis of an argument, a claim, etc. 加强，巩固，构成（…的基础等）

📚 拓展例句：

The report is underpinned by extensive research. 这份报告以广泛的研究为基础。

every aspect of...... ......的方方面面

🎨 拓展短语：

every aspect of the society 社会的方方面面
every aspect of my life 我的生活的各个方面

bit /bɪt/ 口语化表达，指 “某个要点、部分”

get across 传达，使理解：指使信息变得清晰或令人信服。

So the circadian rhythm is essentially your body's internal clock that signals to your body what you need at a given time.

昼夜节律本质上就是你体内的生理时钟，它会在特定时间向身体发出信号，告诉你此刻需要什么。

essentially /ɪˈsenʃəli/ basically, fundamentally 本质上；根本上；基本上

at a given time 在特定的时间：指在某个具体的时间点或时刻。

In the 1990s, Russell and his research group discovered that there's a bunch of cells in our eyes that are only responsible for detecting light rather than helping us to see images.

1990年代，拉塞尔和他的研究团队发现，我们眼睛里有一类细胞，它们的作用不是帮助我们看清图像，而是专门负责感应光线。

cell /sel/ 细胞

detect /dɪˈtekt/ to discover or notice sth, especially sth that is not easy to see, hear, etc. 发现；查明；侦察出

This light detection mechanism in our eyes tells our brain what time of the day is and helps regulate our internal clock.

我们眼睛中的这种感光机制会告诉大脑现在是什么时间，并帮助调节我们的生物钟。

light detection mechanism 感光机制

regu·late /ˈreɡjuleɪt/ 校准，对准（时钟或其他仪器）

Now, since our internal clocks are sensitive to light, it means that generally we wanna be awake when it's bright outside and we wanna be asleep when it's dark outside.

由于我们的生物钟对光线非常敏感，这也就意味着，一般来说，我们会在天亮的时候感到清醒，在天黑的时候感到想睡觉。

since /sɪns/ because; as 因为；由于；既然

📚 拓展例句：

Since we were in the area, we'd stop by and see them. 既然我们到了这个地方，就该顺便去看看他们。

And actually for the last few years, Russell and his research group have been working on what happens when the circadian rhythm is affected, i.e. when you sleep at weird times.

事实上，这些年来，拉塞尔和他的研究团队一直在研究当昼夜节律被打乱时会发生什么，也就是说，当你在不正常的时间睡觉时，会对身体造成什么影响。

i.e. 也就是，亦即

📚 拓展例句：

These are the basic essentials of life, i.e. housing, food and water. 这些是生活的基本需要，即住房、食物和水。

For example, if you've got jet lag, or for example, if you're working night shifts.

比如说，你有时差反应，或者从事夜班工作的时候。

jet lag 飞行时差综合征；时差反应

night shift 夜班：在夜间工作的一段时间，例如从晚上11点到早上7点。

And they found that in these sorts of people that have this disruption to their circadian rhythm, you get an increase in stress hormones, you get an increase in the risk of heart disease, and these people get sick way more often and they're also more prone to emotional and cognitive problems.

他们发现，这些昼夜节律被打乱的人，会出现压力荷尔蒙升高、心脏病风险增加的情况，而且更容易生病，也更容易出现情绪和认知方面的问题。

disruption /dɪsˈrʌpʃn/ an event, system, or process is prevented from continuing or operating in a normal way. 妨碍; 扰乱

stress hormones 压力激素：在压力时分泌的内分泌腺激素，通过调节内部环境来促进生物体的生存。

heart disease 心脏病：指心脏或心脏与循环系统出现异常的疾病，包括冠心病、心律失常或心脏瓣膜缺陷等。

get sick 生病：患病或感染疾病。

prone /proʊn/ to sth/to do sth likely to suffer from sth or to do sth bad 易于遭受；有做（坏事）的倾向

🎨 拓展短语：

prone to injury 容易受伤
prone to error 容易出错

cog·ni·tive /ˈkɑːɡnətɪv/ [ 通常置于名词前 usually before noun] connected with mental processes of understanding 认知的；感知的；认识的

🎨 拓展短语：

cognitive psychology 认知心理学
cognitive problems 认知问题：指人类大脑在处理信息时出现的困难或障碍，包括记忆力减退、注意力不集中、思维迟缓等。

97% of night shift workers do not adapt to the demands of working at night. So they're working against an entire biology, which is saying you should be asleep.

97%的夜班工作者其实并没有真正适应夜间工作的节奏。也就是说，他们是在违背自身的整个生理机制在工作，而身体却在不停地告诉他们：你现在应该睡觉。

work against 对……不利；违背

biol·ogy /baɪˈɑːlədʒi/ the way in which the body and cells of a living thing behave 生理机理，作用方式；生理习性

Now, it's important to realize that even though we all have an internal clock ticking away inside of ourselves, not all of our internal clocks are set in exactly the same way.

现在，重要的是要认识到，尽管我们每个人体内都有一把在运转的生物钟，但并不是每个人的生物钟都是完全相同的。

tick away 流逝：时间流逝或过去。

📚 拓展例句：

The hours tick away. 时光在滴答声中溜走。

And so when you hear people saying, I'm a morning person or I'm a night owl, that relates to something called your Chronotype.

所以，当你听到有人说‘我是早起型的人’或‘我是夜猫子’时，其实是在说他们的‘时间型型’。

a morning person 早起的人：指喜欢早上起床并在早晨活跃的人。

a night owl 夜猫子：指喜欢在晚上活动、工作或熬夜的人。

chronotype 睡眠类型，作息类型

Based on a natural inclination to sleep at a certain time, scientists can bucket us into something called chronotypes.

根据人们自然倾向于在某个时间睡觉，科学家们将我们划分为不同的‘时间型’。

in·clin·ation /ˌɪnklɪˈneɪʃ(ə)n/ a feeling that makes you want to do sth 倾向；意愿

bucket /ˈbʌkɪt/ 非正式用语（多用于口语或技术领域），意为：将...分组/归类，相当于 classify。其本意是名词“桶”，此处引申为“将物品丢入不同桶中” → “分类”

For example, someone who naturally gets up early and finds the morning to be the most productive hours of the day probably has a morning chronotype.

举个例子，如果一个人天生早起，觉得早晨是一天中最有效率的时段，那他可能属于早起型。

pro·duct·ive /prəˈdʌktɪv/ doing or achieving a lot 有效益的；富有成效的

And there's a questionnaire in the book and on Russell's website, we'll link that down below where you can answer a few questions and it'll help you figure out what your own chronotype is.

书中和拉塞尔的网站上都有一个问卷，我们会在下面提供链接，你可以通过回答几个问题来帮助你找出自己的生物钟类型。

ques·tion·naire /ˌkwestʃəˈneə(r)/ 调查表；问卷

But once you figure this out, then you might wanna try as best as you can to organize your activities around, kind of fitting around your chronotype.

但一旦你弄清楚了这一点，你可能会想尽量根据自己的生物钟类型来安排日常活动。

fit /fɪt/ 适应，合得来

For example, if you're more of a morning person, you might find that it's better to put your creative or your kind of highest focus related activities in the morning.

举个例子，如果你是早起型的人，你可能会发现，把创意工作或需要高度集中注意力的活动安排在早晨会更有效。

Whereas if you're a night owl, that's totally fine. If you can control your schedule, it's generally worth trying to tweak things around, so that you're doing focused stuff at night, for example.

而如果你是夜猫子，那也没问题。如果你能掌控自己的时间安排，一般来说，试着调整一下，把需要集中精力的事情安排在晚上会更有效。

where·as /ˌwerˈæz/ used to compare or contrast two facts（用以比较或对比两个事实）然而，但是，尽管

tweak /twiːk/ to make slight changes to a machine, system, etc. to improve it 稍稍调整（机器、系统等）

I've personally tried really hard to become a morning person. I attempted to wake up at six in the morning and go straight to the gym, but I always found like, I had this like, uh, it's like absolute nightmare.

我个人曾经非常努力地想成为一个早起型的人。我试过早上六点起床，直接去健身房，但我总是觉得自己像是在经历一场彻底的噩梦。

at·tempt /əˈtempt/ to do sth to make an effort or try to do sth, especially sth difficult 努力；尝试；试图

go straight to... 直接去...

And so I wake up at a reasonable hour. I wake up around 7:00, 7:30. I think I'm a fairly middle of the day kinda guy.

所以我现在会在一个比较合理的时间起床，通常是早上7点或7点半。我觉得自己是那种比较适合中午时段的人。

reasonable hour 正常时间，合理的时间

📚 拓展例句：

I feel completely at ease (i.e., no guilt or anxiety) when I leave work at a reasonable hour. 当我在合理的时间下班的时候，我感觉非常轻松（也就是：无罪恶感或焦虑感）。

fair·ly /ˈferli/ ( before adjectives and adverbs用于形容词和副词前 ) to some extent but not very 一定地；相当地，颇

✨ 拓展短语：

a fairly easy book一本相当浅易的书
a fairly typical reaction相当典型的反应

And generally I try and get my book writing stuff done in the morning and then do more chill things in the evening.

一般来说，我会尽量在早上完成写书的工作，晚上则安排一些比较轻松的事情。

chill /tʃɪl/ <非正式> 放松

Myth number two: Everyone needs 8 hours of sleep.

迷思二：每个人都需要睡满8小时。

Now the reality is that there's actually loads of variation across, like, how much sleep people actually need.

事实上，不同人对睡眠时间的需求其实有很大的差异。

loads of variation 大量的变化

One of the sort of slight frustrations that's emerged is that an average value is taken as the optimum value for all of us.

一个让人稍感困扰的现象是，人们常常把‘平均值’当作适用于所有人的最佳标准。

frus·tra·tion /frʌˈstreɪʃ(ə)n/ the feeling of being frustrated 懊丧；懊恼；沮丧

emerged /ɪˈmɜːrdʒd/ 出现，浮现；暴露；显现，显露（emerge 的过去式和过去分词）

average value 平均值

be taken as 被视为，被理解为，被认为是：指某人或某事物被认为具有某种身份、特征或属性。

optimum value 最佳值：在某种情况下，能够达到最佳效果或最佳性能的数值。

And of course it isn't, healthy sleep can range from 6 hours, maybe slightly less than that, um, out to 10 or 11 hours.

但实际上并不是这样，健康的睡眠时间可以从6小时，甚至稍微少一点，到10或11小时都有可能。

range from…to… 范围从…到…

Yes, there is an average, but actually there's so much individual variation.

是的，确实有一个平均值，但其实个体之间的差异非常大。

individual variation 个体差异

So rather than overly worrying about the number of hours of sleep that you got and then looking at your thing and, "oh, I only got 7 hours of sleep tonight...I'm gonna have a terrible day for the rest of the day."

所以，与其过度担心自己到底睡了几个小时，然后盯着记录看说，‘啊，我昨晚只睡了7个小时……我今天一整天都会糟透了’，其实没必要这样。

over·ly /ˈəʊvəli/ ( before an adjective用于形容词前) too; very 很；十分；过于

There's a few other things that you can think about to optimize your sleep.

其实还有一些其他方法可以帮助你优化睡眠。

op·ti·mize /ˈɒptɪmaɪz/ to make sth as good as it can be 使最优化

Firstly, you might like to ask yourself, did you wake up naturally in the morning or did you need an alarm to wake you up?

首先，你可以问问自己：早上是自然醒的，还是需要闹钟才醒得来？

wake up naturally 自然醒来

wake sb up 叫醒某人

Generally, if you wake up naturally, you've got a pretty reasonable amount of sleep.

一般来说，如果你是自然醒的，那说明你大概已经睡得够了。

rea·son·able /ˈriːz(ə)nəb(ə)l/ [ usually before noun 通常置于名词前] fairly good, but not very good 不错的；还算好的；过得去的

✨ 拓展短语：

a reasonable standard of living 还算不错的生活水平

You might ask yourself, did it take you a long time to wake up? And did you feel the need for caffeinated drinks when you woke up to help you become more awake? That might be a sign that actually you didn't necessarily get enough sleep.

你可以问问自己：早上醒来时，是否花了很长时间才完全清醒？醒来后是否需要咖啡或其他含咖啡因的饮料来帮助自己清醒？如果是这样，那可能说明你其实没有得到足够的睡眠。

caffeinated drinks 含咖啡因的饮料

And you can even check out your behavior. Like, if you find yourself doing, like, stupid things or being mean or unempathetic or just being a bit annoying to people around you, it might actually be because you didn't get enough sleep the night before.

你甚至可以观察一下自己的行为。如果你发现自己做了些傻事，或者对别人不好、缺乏同理心，甚至让周围的人有点不耐烦，这其实可能是因为你前一晚没有睡够。

unempathetic /ˌʌnˌempəˈθetɪk/ 缺乏同理心的

annoy·ing /əˈnɔɪɪŋ/ making sb feel slightly angry 使恼怒的；使生气的；使烦恼的

the night before 前一晚

Myth number three: We should wake up at the same time every day.

迷思三：我们应该每天都在相同的时间醒来。

Now, this isn't entirely a myth, but what Russell said in the interview is that, yes it's generally good to wake up at the same time each day, but you don't really need to be overly pedantic about it.

这并不完全是一个误解，但拉塞尔在采访中提到，虽然每天在相同的时间醒来通常是有益的，但你不必对这个问题过于严格。

pe·dan·tic /pɪˈdæntɪk/ too worried about small details or rules 迂腐的；学究气的

It reinforces all of the sort of signals that regulate the circadian system. So eating at the same time, getting light exposure at the same time, that all acts to stabilize.

这强化了所有调节生物钟系统的信号。所以，在相同的时间吃饭、在相同的时间接受光照，这些都会起到稳定作用。

light exposure 曝光；sun light exposure 日照

However, having said that, you know, there's gonna be an occasion where you have a party, you're gonna get up late, you know, and sleep is very dynamic.

不过，话说回来，偶尔你会参加聚会，晚起也是正常的，毕竟睡眠是非常动态的。

dy·nam·ic /daɪˈnæmɪk/ always changing and making progress 动态的；发展变化的

And the other thing to keep in mind is that our circadian rhythms can change over the course of our life cycle. So it's really common for teenagers, for example, to have more of an evening chronotype, which is why teenagers really struggle to wake up in the morning.

另外需要注意的是，我们的生物钟会随着一生的不同阶段而变化。例如，青少年通常会有更偏向晚间型的生物钟，这也是为什么青少年早上很难醒来的原因。

the course of our life cycle 我们的人生历程

And then as we age, we sort of move to a more morning chronotype.

随着年龄增长，我们的生物钟通常会逐渐转向更偏向早起型。

The time we're in our late 50s, early 60s, we're getting up and going to bed at about the time we got up and went to bed when we were 10.

到了50多岁、60岁出头时，我们的起床和睡觉时间，差不多和10岁时一样。

Myth number four: You should avoid blue light before sleep.

迷思四：睡前应该避免蓝光。

blue light 蓝光：指光谱中波长较短的蓝色光线。

So where does this come from? Well, blue light is light that has a short wavelength and short wavelengths of light generally have more energy.

那这个说法来自哪里呢？蓝光是一种波长较短的光，短波长的光通常含有更多的能量。

wave·length /ˈweɪvleŋθ/ 波长

And so scientists have hypothesized that, hey, blue light reacts to the eye in some way and makes it harder to fall asleep.

因此，科学家们推测，蓝光以某种方式与眼睛产生反应，从而使入睡变得更加困难。

hy·pothe·size /haɪˈpɒθəsaɪz/ to suggest a way of explaining sth when you do not definitely know about it 假设；假定

For example, these glasses that I have have a blue light filter to them because the optician that I went to said, hey, do you wanna pay an extra 100 pounds for a blue light filter? It's better for your sleep. And I was like, all right then, why not?

比如，我戴的这副眼镜就有蓝光过滤功能，因为我去的那家眼镜店的验光师跟我说，‘嘿，要不要多花100英镑加个蓝光过滤器？对睡眠有好处。’我想了想，‘好吧，那就加上吧。’

op·ti·cian /ɑːpˈtɪʃn/ the shop/ a person whose job is to examine people's eyes and to recommend and sell glasses 眼镜商；验光师

But apparently, that's a bit of a myth.

但显然，这有点是个误解。

So the Harvard group got people to look at a Kindle on its brightest intensity for 4 hours just before bedtime on five consecutive nights.

哈佛的研究小组让人们在连续五晚睡前的4小时内，以最亮的亮度看Kindle。

in·ten·sity /ɪnˈtensəti/ the strength of sth, for example light, that can be measured 强度；烈度

con·secu·tive /kənˈsekjətɪv/ [ usually before noun 置于名词前] following one after another in a series, without interruption 连续不断的

And it just statistically delayed sleep onset by 10 minutes.

结果数据显示，蓝光仅仅使入睡时间延迟了10分钟。

statistically /stəˈtɪstɪkli/ 统计地；统计学上

sleep onset 指 “入睡的起始时刻”，即一个人从清醒状态过渡到睡眠状态的时间点。

Well, it may be statistically significant, but it's biologically meaningless.

虽然在统计学上可能是显著的，但在生物学上并没有实际意义。

biologically /ˌbaɪəˈlɑːdʒɪkli/ 生物学上，生物学地

Which was pretty nice for me to hear because now I can read on my Kindle with a backlight on my Kindle and not worry too much about, like, I'm getting too much blue light into my eyes.

对我来说，这听起来挺不错的，因为现在我可以在Kindle上带背光看书，而不用太担心自己眼睛里摄入了太多蓝光。

Myth number five: Sleep apps help you sleep better.

迷思五：睡眠应用能帮助你更好地入睡。

Now, I got into this whole sleep tracking thing at one point.

有一段时间，我开始迷上了睡眠追踪。

at one point 一度；在某处；在某一时刻

I got the Oura Ring, I currently use an eight sleep mattress, which is admittedly quite good.

我买了Aura戒指，目前使用的是一款叫做Eight Sleep的床垫，老实说，确实挺不错的。

Oura Ring 是一款备受关注的智能健康追踪戒指，由芬兰公司 Oura Health 推出。

And I used to kind of keep track of all of my kind of sleep data.

我以前会记录所有关于我睡眠的数据。

keep track of 跟踪，记录：监测、追踪或记录某事物，或者理解和跟踪某事物。

But what I would find is that I wake up in the morning and I' be like, oh, my sleep readiness score is 54%. I was like, oh, but I was feeling reasonable.

但我发现，我早上醒来时看到自己的睡眠准备度得分是54%。我心想，‘哦，但我感觉还不错啊。’

readi·ness /ˈredinəs/ the state of being ready or prepared for sth 准备就绪

sleep readiness score 睡眠准备分数。它通常由智能手环、睡眠追踪器等设备通过算法生成，用于评估用户当日身体状态是否适合高质量睡眠。

I guess I'm not actually feeling reasonable. I guess my sleep score is 54%. So I guess I should be having a bad day.

我想，我其实并没有感觉那么好。既然我的睡眠得分是54%，那我应该会度过糟糕的一天。

And it's like, I ended up sort of weirdly placebo affecting myself in a negative way because of what these various sleep tracking apps were telling me about the quality of my sleep.

结果，因这些睡眠追踪应用告诉我睡眠质量如何，我反而奇怪地自我暗示，产生了负面的影响。

pla·cebo /pləˈsiːbəʊ/（给无实际治疗需要者的）安慰剂；（试验药物用的）无效对照剂；the placebo effect (= the effect of taking a placebo and feeling better) 安慰剂效应

But as Russell said in the interview, we should take a lot of this sleep app data with a bit of a pinch of salt.

但正如拉塞尔在采访中所说，我们应该对这些睡眠应用的数据持有一点怀疑态度。

with a pinch of salt 有保留地，不全信地，持怀疑态度

Worth bearing in mind that at the moment, no sleep apps are endorsed by any of the sleep federations or FDA approved.

值得记住的是，目前没有任何睡眠应用得到睡眠联盟的认可，也没有获得FDA批准。

endorsed /ɪnˈdɔːrst/ 支持，赞同（endorse 的过去式和过去分词）

FDA = Food and Drug Administration（美）食品及药物管理局

And of course, you know, when you look at the validation of many of these apps, you'll go into the paper and you'll see it works perfectly for eight undergraduates, you know, or in California. And that's about it.

当然，你知道，当你查看这些应用的验证时，你会发现，研究论文里写的是它对八个大学生有效，可能是在加利福尼亚进行的，差不多就这样。

But of course, the point I've just made is that sleep changes as we, um, age and between individuals.

当然，我刚刚提到的重点是，随着年龄的增长，睡眠会发生变化，而且不同个体之间也会有所不同。

And so one algorithm is also not appropriate for telling us what good sleep is.

因此，一个单一的算法也不适合告诉我们什么是良好的睡眠。

And so the bottom line that I took away from this is, yes, it's nice to see what your sleep score is if you're one of those people that loves to optimize every little thing about your life, but actually the biological and psychological signals that your body is giving you, like, how it felt when you woke up? Did you feel well rested? Did you need to wake up with an alarm or without? How are you feeling the rest of the day?

所以我从中得到的结论是，没错，如果你是那种喜欢优化生活中每个小细节的人，看一下睡眠得分是挺好的，但实际上，身体给出的生理和心理信号，比如你醒来时的感觉，是否觉得休息得好，醒来时是否需要闹钟，或者全天的感觉，这些才是更重要的。

the bottom line 最终结果，基本底线

Those signals are way more important than an app telling you exactly what your sleep fitness score might be.

这些信号比一个应用告诉你睡眠健康得分要重要得多。

Myth number six: Melatonin helps us sleep better.

迷思六：褪黑激素能帮助我们更好地入睡。

melatonin /ˌmeləˈtoʊnɪn/ 褪黑激素

So you might've heard of melatonin. It's a supplement that a bunch of people take.

你可能听说过褪黑激素，它是一种很多人服用的补充剂。

sup·ple·ment /ˈsʌplɪmənt/ a thing that is added to sth else to improve or complete it 增补（物）；补充（物）；添加物

vitamin/dietary supplements (= vitamins and other foods eaten in addition to what you usually eat) 补充的维生素；补充饮食

It's really popular in the US apparently.

它在美国很受欢迎，显然。

A bunch of people take it to kind of combat jet lag, but also people have started taking melatonin just to help with their sleep if they have bad sleep.

很多人服用褪黑激素来对抗时差，但也有些人开始服用褪黑激素来改善睡眠，尤其是当他们的睡眠不好时。

com·bat /ˈkɒmbæt/ to stop sth unpleasant or harmful from happening or from getting worse 防止；减轻

jet lag 时差反应

The best studies ever undertaken, taking melatonin before you go to bed can reduce the time it takes to get to sleep by 30 minutes.

有史以来最好的研究表明，在睡觉前服用褪黑激素可以将入睡时间缩短30分钟。

Now I stress, that's the best study ever undertaken. Many studies showed no effects whatsoever.

现在我要强调的是，这是有史以来最好的研究。许多研究表明，褪黑激素没有任何效果。

undertaken /ˌʌndərˈteɪkən/ 从事；开始进行（undertake 的过去分词）

Now, this best study that Russell is referring to is a study that was done in 2007 on autistic children and they found that the children who were taking regular small doses of melatonin every day for 3 months, eventually ended up being able to fall asleep 30 minutes sooner.

现在，Russell 所提到的这项最佳研究是在2007年进行的一项针对自闭症儿童的研究。研究发现，那些每天定期服用小剂量褪黑激素三个月的孩子，最终能够提前30分钟入睡。

autistic /ɔːˈtɪstɪk/ 患孤独症的，患自闭症的

But a few years later in 2013, there was a meta analysis about whether melatonin really helps your sleep.

但是几年后，在2013年，出现了一项关于褪黑激素是否真的有助于睡眠的元分析。

And the researchers who did that study found that on average, melatonin reduces your time to fall asleep to by about 7 minutes, which is not particularly impressive.

进行这项研究的研究人员发现，平均而言，褪黑激素将入睡时间缩短了大约7分钟，这并不特别令人印象深刻。

And if you're looking for something even more recent than that, this book, Lifetime, it's really good. I listened to it on Audible, came out in 2022.

如果你想了解更近期的内容，这本书《Lifetime》真的很好。我是在Audible上听的，它是在2022年出版的。

I even have a nice little signed copy right here.

我这里甚至还有一本签名版的。

Uh, but this talks about kind of the most up-to-date stuff around melatonin.

不过，这本书讲了关于褪黑激素的最新研究。

up-to-date 包含最新信息的

And it's basically what Professor Foster says, cuz he wrote the book and is a sleep professor, that it doesn't actually make that much difference.

基本上，正如福斯特教授所说，因为他是这本书的作者，也是睡眠学教授，褪黑激素实际上并没有什么太大作用。

Cuz is an informal way of saying because. 因为（because的口语极简说法）

Maybe it might help with jet lag, but not generally in day-to-day life.

也许它对时差反应有帮助，但在日常生活中一般没有太大作用。

day-to-day life 日常生活

A bridge with a city skyline in the background

Myth number seven: Polyphasic sleep is good for your productivity.

迷思七：多阶段睡眠有利于提高生产力。

Polyphasic sleep 多阶段睡眠，达芬奇睡眠

Now, polyphasic sleep schedules were a big thing, like, I think like 10 years ago in sort of the biohacking community, they've started to kind of have a bit of a resurgence.

多阶段睡眠时间表曾在大约十年前的生物黑客圈子里非常流行，最近又开始有了一些复兴。

biohacking the practice of engaging biology with the hacker ethic. 生物黑客，是指黑客式活动融入到生物学的实践。

re·sur·gence /rɪˈsɜːdʒəns/ the return and growth of an activity that had stopped 复苏；复兴

Basically, the idea is that you sleep at multiple times throughout the day.

基本上，意思是你一天中分多次睡觉。

Like, maybe you'll sleep for 4 hours and then you'll get up a bit and do some stuff and then you'll sleep another 4 hours.

比如你可能睡4个小时，然后起床做点事情，再睡4个小时。

It's like, there's more than one kind of period of sleeping.

就像是，有不止一种睡眠周期。

You have these various patterns whereby there's a total of something like 4 or 6 hours of sleep.

你会有这些不同的睡眠模式，总共大约是4到6小时的睡眠。

where·by /werˈbaɪ/ by which; because of which 凭此；借以；由于

It may be 2 hours at night with various fragmented sleep during the day and all of the data suggests that this is a really bad idea.

可能晚上睡2个小时，白天有各种碎片化的睡眠，但所有的数据都表明这是个非常糟糕的主意。

fragmented /ˈfræɡmentɪd/ 支离破碎的，分裂的

So even though polyphasic sleep in theory gives us more waking hours in which we can be productive. Actually what Professor Foster says is that the quality of work that we can produce in those hours, it's generally lower, because we tend to be more exhausted and therefore less productive and less creative during those hours.

尽管多阶段睡眠理论上能让我们有更多清醒的时间来提高生产力，但实际上福斯特教授表示，在这些时间内我们能产生的工作质量通常较低，因为我们往往更疲惫，因此在这些时间内的生产力和创造力都会下降。

ex·haust·ed /ɪɡˈzɔːstɪd/ very tired 筋疲力尽的；疲惫不堪的

And there's even been a couple of studies that show that students who are on a polyphasic sleep schedule do worse in exams compared to the students who are in a normal monophasic sleep schedule.

甚至有几项研究显示，采用多阶段睡眠时间表的学生在考试中的表现比正常单阶段睡眠时间表的学生差。

monophasic sleep 单相睡眠

So overall, the evidence does seem to suggest, at least according to the experts, that actually splitting your sleep up into polyphasic blocks doesn't actually help your productivity as much as blogs like "Lifehacker" might like to run stories and pretend that it might.

所以总体来说，证据似乎表明，至少根据专家的观点，实际上将睡眠分成多阶段并不会像‘Lifehacker’等博客常常说的那样，真正提高生产力。