醒醒吧人類: 你們在睡眠上欺騙了自己

醒醒吧人類: 你們在睡眠上欺騙了自己

Hey. What you believe about sleep may be nothing but a pipe dream.

嘿。你所相信的睡眠可能只是一個白日夢。

Many of us have notions about sleep that have little basis in fact and may even be harmful to our health, according to researchers at NYU Langone Health's School of Medicine, who conducted a study published Tuesday in the journal Sleep Health.

紐約大學朗格尼健康醫(yī)學院的研究人員周二在《睡眠健康》雜志上發(fā)表了一項研究。他們表示，我們中的許多人對睡眠的概念缺乏事實依據，甚至可能對我們的健康有害。

"There's such a link between good sleep and our success," said lead study investigator Rebecca Robbins, a postdoctoral research fellow in the Department of Population Health at NYU Langone Health.

“良好的睡眠和我們的成功之間存在著這樣的聯(lián)系，”研究負責人麗貝卡羅賓斯說。她是紐約大學朗格尼健康學院人口健康系的博士后研究員。

Here are 5 very wrong, unhealthy assumptions we often make about sleep, an act in which we spend an estimated third of our lives -- or, if we lived to 100, about 12,227 combined days.

下面是我們經常對睡眠做出的5個非常錯誤、不健康的假設。據估計，我們一生中有三分之一的時間是在睡眠中度過的——如果我們活到100歲，那么總共大約有12227天。

1. Adults need five or fewer hours of sleep

成年人需要5小時或更少的睡眠

"If you wanted to have the ability to function at your best during the day, not to be sick, to be mentally strong, to be able to have the lifestyle that you would enjoy, how many hours do you have to sleep?" asked senior study investigator Girardin Jean-Louis, a professor in the Department of Population Health.

“如果你想有能力在白天發(fā)揮你最好的狀態(tài),不生病,精神強大,擁有能讓你享受的生活方式,你需要睡幾個小時?”人口健康系教授、高級研究員Girardin Jean-Louis說。

"It turns out a lot of people felt less than five hours of sleep a night was just fine," he said. "That's the most problematic assumption we found."

他說:“事實證明，很多人覺得每晚睡眠不足五小時就可以了。”“這是我們發(fā)現的最有問題的假設。

2. It's healthy to be able to fall asleep 'anywhere, anytime'

“隨時隨地”入睡是健康的

Falling asleep as soon as the car/train/airplane starts moving is not a sign of a well-rested person, sleep experts say. In fact, it's just the opposite.

睡眠專家說，汽車/火車/飛機一開動就睡著并不是一個人休息好了的標志。事實上，恰恰相反。

"Falling asleep instantly anywhere, anytime, is a sign that you are not getting enough sleep and you're falling into 'micro sleeps' ," Robbins said. 'It means your body is so exhausted."

羅賓斯說:“無論何時何地，如果你馬上睡著了，那就說明你睡眠不足，你進入了‘微睡眠’狀態(tài)。”“這意味著你的身體非常疲憊。”

3. Your brain and body can adapt to less sleep

你的大腦和身體可以適應較少的睡眠

People also believed that the brain and body could adapt and learn to function optimally with less sleep. That is a myth, experts say.

人們還認為，大腦和身體可以適應，并學會在睡眠較少的情況下以最佳狀態(tài)工作。專家說，這是一個謬論。

4. Drinking alcohol before bed helps you fall sleep

睡前喝酒有助于入睡

Alcohol may help you fall asleep, but that's where the benefits end, Robbins said. Instead, it traps you in the lighter stages of sleep and "dramatically reduces the quality of your rest at night."

羅賓斯說，酒精可以幫助你入睡，但好處僅此而已。相反，它把你困在較淺的睡眠階段，“極大地降低了你晚上的休息質量。”

5. Not sleeping? Stay in bed with eyes closed

睡不著?閉著眼睛躺在床上

In reality, Robbins said, it takes a healthy sleeper about 15 minutes to fall asleep. If you're tossing and turning much longer than that, you should get out of bed, change the environment and do something mindless: "Keep the lights low and fold socks," she suggested.

羅賓斯說，實際上，一個健康的睡眠者大約需要15分鐘才能入睡。如果你輾轉反側的時間超過這個時間，你應該起床，換個環(huán)境，做一些不需要動腦筋的事情:“把燈調暗，疊襪子，”她建議道。