一个人需要多少睡眠（二）

Rakshit Tiwari, Mathematics and Computing undergrad @ IIT Guwahati

Rakshit Tiwari，印度理工学院古瓦哈蒂校区的数学和计算本科生

A lot of things actually but out of all of them the most important is -
Deadlines and pressure - My midsemester examinations have just ended today and since we are talking about sleep only, let me tell that I have slept just about 3–4 hours in the past 40 hours. It is an incredibly low figure but again there were things I had to do in this time ,so I thought of storing my sleep time somewhere else which I will probably use in the weekend. :)
In short when you have a deadline and pressure to do something, you forget possibly everything and all the hormones inside your body come together to make you work like never before.
Although it is highly advisable to not take extensive stress and have a sleep of at least 6–8 hours a day for the benefit of your body only.
Too much of it is also harmful. Makes you lazy.

其实有很多，但其中最重要的是
最后期限和压力，我的期中考试今天刚刚结束，因为我们只讨论睡眠，让我告诉你，在过去的40个小时里，我只睡了大约3-4个小时。这是一个难以置信的低睡眠时长，但这段时间我又不得不做一些事情，所以我想把我的睡眠时间储存在其他地方，我可能会在周末使用。
简言之，当你有最后期限和压力去做某事时，你可能会忘记一切，身体内的所有激素聚集在一起，让你前所未有地投入进工作。
总之最好不要承受太大的压力，每天至少睡6-8个小时，这样对身体有益。
睡眠时长太多也有害，让你变得懒惰。

Jackie Howe Janssen, Working Class Machinist (2016-present)

Jackie Howe Janssen，工人阶级机械师(2016-至今)

Unfortunately, the general recommendations are too general. The amount of sleep needed for good health varies significantly from person to person. That said, there are pretty few people that will do well with less than 6 hours in a 24 hour period. Bear in mind also, that a 24 hour period is not always the best measure. Some people need, say, 10–12 hours of sleep in say, a 36 hour period. So it is pretty difficult to make blanket recommendations.

不幸的是，笼统的建议太笼统了。健康所需的睡眠时间因人而异。也就是说，很少有人能在24小时内做到少于6小时睡眠时长。还要记住，24小时并不总是最好的衡量标准。有些人需要在36个小时内需要10-12个小时的睡眠时长，所以很难给出全面的建议。

Sohail Ahmed, EVP (Technical) (2008-present)

Sohail Ahmed，执行副总裁(技术)(2008-至今)

Thanks David, for asking my opinion about it.
In general, 7+ hours per day (in one go or better in two or more sessions) is a very healthy sleeping ratio. We need cyclical repairing f body through resting and sleeping. Our energy reserves are distributed in a complex way. Transportation of nutrients, oxygen and removal of waste products and toxins (including extra water molecules) are possible with the help of heart pumping optimally when we are resting/sleeping.
There are cases where some departure to the above figure is possible. Going after a goal which demands reduction of sleeping hours is adjusted by body but the repair work has to be accomplished at a later stage so as to avoid irreversible damage to body/brain.
Hope this answer is useful.

谢谢David问了我的意见。
总的来说，每天7小时睡眠时长以上（一次或两次以上）是一个非常健康的睡眠比例。我们需要通过休息和睡眠来修复身体机能。我们的能源储备是以一种复杂的方式分配的。在我们休息/睡眠时，心脏跳动达到最佳状态，可以运输营养物质、氧气，并清除废物和毒素(包括多余的水分子)。
在某些情况下，可能会偏离上述时长。追求减少睡眠时间的目标是由身体来调节的，但为了避免对身体/大脑造成不可逆转的伤害，修复工作必须在后期完成。
希望这个答案有用。

Rohit Bhandari
The quantity of sleep you can get by on and the amount you need to operate efficiently are vastly different. The average adult sleeps less than seven hours each night, according to the National Institutes of Health.
Six or seven hours of sleep may seem plenty in today's fast-paced environment. In truth, it's a certain way to end up with chronic sleep deprivation.
Just because you can function on six or seven hours of sleep doesn't mean you wouldn't feel better and accomplish more if you stayed in bed for an extra hour or two.
While sleep needs differ somewhat from person to person, most healthy individuals require seven to nine hours of sleep every night to operate optimally. Children and teenagers require considerably more.
And, contrary to popular belief, most older adults require at least seven hours of sleep every night. Because older folks sometimes struggle to sleep thus long at night, daytime naps might help fill the void.
The easiest approach to determine if you're getting enough sleep is to observe how you feel during the day. If you get enough sleep, you'll feel active and aware throughout the day, from the minute you wake up until your normal bedtime.
Researchers at the University of California, San Francisco, revealed that certain people have a gene that allows them to function normally on only six hours of sleep every night. This gene, on the other hand, is extremely uncommon, occurring in fewer than 3% of the population. Six hours isn't going to cut it for the other 97 percent of us.

你所能获得的睡眠量和有效运作所需的睡眠量是截然不同的。根据美国国立卫生研究院（National Institutes of Health）的数据，成年人平均每晚睡眠不足7小时。
在当今快节奏的环境中，六到七个小时的睡眠似乎足够了。事实上，这是导致长期睡眠不足的一种原因。
仅仅因为你能在六到七个小时的睡眠中发挥作用，并不意味着如果你在床上多睡一两个小时，你就不会感觉更好，完成更多的事情。
虽然每个人的睡眠需求有所不同，但大多数健康人每晚需要七到九个小时的睡眠才能达到最佳状态，儿童和青少年需要更多。
而且，与普遍的看法相反，大多数老年人每晚至少需要七个小时的睡眠。因为老年人有时晚上难以入睡，所以白天小睡可能有助于填补这一缺口。
判断睡眠是否充足的最简单方法是观察你白天的感觉。如果你有足够的睡眠，从你醒来的那一刻起到你正常的就寝时间，你会感到一整天都很活跃和清醒。
旧金山加利福尼亚大学的研究人员发现，某些人有一种基因，可以让他们每晚只睡6小时就能正常工作。另一方面，这种基因极其罕见，只在不到3%的人群中出现。6个小时对我们其余97%的人来说是不够的。
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Riya Bisht, Junior Physiotherapist at Mumbai, Maharashtra, India (2019-present)

Riya Bisht，印度马哈拉施特拉邦孟买初级理疗师(2019年至今)

The quality of your sleep at night directly affects your mental and physical health and how well you feel during the day. Sleep impacts your productivity, emotional balance, brain and heart health, immune function, creativity, vitality, and even your weight.
When you’re scrambling to meet the demands of a busy schedule, though, or just finding it hard to sleep at night, getting by on less hours may seem like a good solution. But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health.
You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular health, energy, and ability to fight infections.

你晚上的睡眠质量直接影响你的身心健康和白天的感觉。睡眠影响你的生产力、情绪平衡、大脑和心脏健康、免疫功能、创造力、活力，甚至你的体重。
然而，当你忙于应付繁忙的日程安排，或者只是发现晚上难以入睡时，减少工作时间似乎是一个不错的解决方案。但是，即使是最轻微的睡眠不足也会对你的情绪、精力、思维敏捷度和应对压力的能力造成重大影响。长期来看，慢性睡眠不足会对你的身心健康造成严重破坏。
白天你可能感觉不到明显困倦，但即使失去一个小时的睡眠也会影响你正确思考和快速反应的能力。它还会损害你的心血管健康、能量和抵抗感染的能力。
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Nhat, B.S Electrical and Electronics Engineering (2022)

Nhat，电气与电子工程理学学士(2022)

Hustle culture vs health
Hustle culture is becoming more mainstream in recent years. It makes people believe that if they want to succeed in life, they need to work constantly in the office, outside the office, at home,… basically anywhere. This philosophy is pushed by many successful icons like Elon Musk which is easy to understand since if you work more hours, benefits go to corporate more. But research has shown that hustling does hurt your health. Especially if you sacrifice your sleeping hours for more work, poorer mental health, more anxiety, and your productivity go down the drain. Here are some facts and reasons why you should sleep 7–9 hours a day to have a more balanced life and more importantly, a productive life.
Sleep for learning
7–9 hours of sleep is needed to prepare your brain for making new memories before learning and cement those memories, prevent forgetting after learning. Research has shown that people who use daytime napping, actually improved in their capacity to memorize facts by 20 percent.

喧嚣文化与健康
近年来，喧嚣文化正变得越来越主流。这让人们相信，如果他们想在生活中取得成功，他们需要在办公室、办公室外、家里……基本上在任何地方不断工作。这一理念是由许多成功的偶像推动的，比如埃隆·马斯克，这一点很容易理解，因为如果你工作时间更长，公司就会获得更多的好处。但研究表明，确实会损害你的健康。尤其是如果你为了更多的工作而牺牲睡眠时间，心理健康程度会更差，焦虑会更严重，你的工作效率也会下降。以下是一些事实和理由，这就说明为什么你应该每天睡7-9个小时，以拥有更平衡的生活，更重要的是，拥有一个富有成效的生活。
为了学习而睡觉
在学习前需要7-9个小时的睡眠来为你的大脑创造新的记忆做好准备，并巩固这些记忆，防止学习后遗忘。研究表明，实际上白天小睡的人记忆事实的能力提高了20%。

Sleep to forget
The ability to forget is as important as remembering. You need to forget last week’s parking spot to make room for new memories like this week’s task. Also, forgetting helps you maximize your brain resources so that if you want to retain something important, it does not take too long.
Sleep for other types of memory
Skill memory is as important as remembering our daily tasks. A famous example is the superstar Usain Bolt has taken naps regularly in the hours before breaking the world record and winning the Olympic finals because daytime naps improve skill memory, restore energy in the body and reduce muscle fatigue based on many studies.
Sleep to be more creative
The most amazing aspect of enough sleep is that your creativity increases. Sleep builds connections between your stored information which your waking brain would never try.

睡觉忘记
忘记的能力和记忆一样重要。你需要忘记上周的停车位，为记忆本周的任务腾出空间。此外，遗忘可以帮助你最大化你的大脑资源，这样如果你想保留一些重要的东西，就不会花太长时间。
睡眠可以获得其他类型的记忆
技能记忆和记住日常任务一样重要。一个著名的例子是超级明星乌塞恩·博尔特在打破世界纪录并赢得奥运会决赛之前的几个小时里经常小睡，因为根据许多研究，白天小睡可以提高技能记忆，恢复身体能量，减少肌肉疲劳。
睡眠可以让你更有创造力
充足睡眠最令人惊奇的方面是你的创造力增强。睡眠会在你存储的信息之间建立连接，而你清醒的大脑永远不会尝试这种连接。

Margarita Hurtado, B.A., Comm Marketing & Public Relations, Columbus State University (2016)

玛格丽塔·胡塔多，哥伦布州立大学传播学、市场营销与公共关系学士(2016年)

8 hours. 7–8 at least. Think of sleeping as your fuel. In order to live, feel and be better, you truly need adequate sleep. Rest your mind and body and turn a sleeping schedule into a habit.
Your body is what keeps you thriving, motivated and your mind needs rest to help your body perform.
You can’t drive a car on empty. You need to fuel it to get to the places you need to go right? Well, that’s how I see our bodies. Our sleep is our ultimate fuel to power or engine.
Sleeping habits will change your life, your mood and ultimately enable your performance intellectually and physically.
Treat your body right with SLEEP. ??
This is all my opinion and I believe it is wonderful advice.

8小时，至少也要7-8小时睡眠时长。把睡觉当成你的燃料。为了生活、感觉和变得更好，你真的需要充足的睡眠。让你的身心得到休息，把睡眠计划变成一种习惯。
你的身体让你保持活力和动力，你的大脑需要休息来帮助你的身体工作。
你不能在油箱空空的时候开车。你需要加油才能到达你需要去的地方，对吗？我就是这么看待我们身体的。我们的睡眠是我们动力或引擎的终极燃料。
睡眠习惯将改变你的生活，你的情绪，并最终影响智力和身体表现。
用睡眠来善待你的身体。
这就是我的全部观点，我相信这是一个很好的建议。

Stuart Clarke, former Affiliate Marketer
Hi everyone,
Sleep needs vary by person and are affected by several factors. However, for most adults, 7–9 hours per night is the ideal amount.
Pay attention to how you feel during the day to determine whether you’re getting the right amount for you.
If you’re sleeping enough, you should feel awake and energized during the day. If you find you’re sluggish or often tired, you may need to sleep more.
To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule, and creating a comfortable sleeping environment.
Thank You.

大家好，
睡眠需求因人而异，受多种因素影响。然而，对于大多数成年人来说，每晚7-9小时睡眠时长是理想的时间。
注意你白天的感觉，以确定你是否得到了合适的睡眠量。
如果你睡眠时间充足，在白天你应该感到清醒和充满活力。如果你发现自己行动迟缓或经常感觉疲倦，你可能需要多睡一会儿。
为了充分利用就寝时间，养成良好的习惯，比如尽量减少摄入咖啡因和酒精，遵循规律的睡眠计划，创造一个舒适的睡眠环境。
非常感谢。

Clara Lam Lam, Design at Fashion and Style
We all know the feeling; irritable, groggy, and exceptionally lazy. Chances are you didn’t sleep enough last night... or the past few nights. But what exactly is ‘enough sleep’ ?
While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively - after all we spend 24 years of our lifetime sleeping, it’d better be important.
Researchers have tested how much is required each night, by assigning groups of people to 4, 6, and 8 hours of sleep over extended periods of time. After 14 days, those with 8 hours of sleep exhibited few attention lapses or cognitive issues; however, those with 6 or 4 hours of sleep showed a steady decline.
In fact, after only 2 weeks, the 6 hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.10%, which is considered legally drunk. The 4 hour sleeper suffered even more, occasionally falling asleep during their cognitive tests.
Scientists have dubbed this cumulative effect as sleep debt. So can we recover from it?

我们都知道这种感觉；易怒、昏昏欲睡、特别懒惰。你昨晚或者过去的几个晚上可能睡得不够好。但“睡眠充足”到底是什么呢？
虽然科学家们仍在争论睡眠的功能，但我们确实知道有必要高效地发挥作用，毕竟我们一生中要睡24年，睡眠是最好也是重要的。
研究人员已经测试了人们每晚需要多少睡眠，他们将一组人分配到4、6和8小时的睡眠时间。14天后，那些睡8小时的人很少出现注意力涣散或认知问题;然而那些睡眠时间为6或4小时的人在上述方面表现出了稳步下降的趋势。
事实上，仅仅两周后，6小时组与血液中酒精浓度为0.10%的人表现出类似的反应，这被认为是合法饮酒。4小时睡眠者遭受的痛苦更大，在认知测试中偶尔会睡着。
科学家将这种累积效应称为睡眠债。那么我们能从中恢复过来吗？

After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage.
Paradoxically, with chronic sleep deprivation, your sloppiness or how tired you feel does eventually level off, meaning that you become less and less aware of your obxtive impairment over time.
So how long should you sleep?
Most studies tend to show that 7-8 hours of sleep arethe average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than 7 hours a night have an increased risk of heart disease, obesity and diabetes - not to mention a 12% higher risk of death.
On the flip side, studies have shown that while sleeping more than 8 hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes and a 30% increased risk of mortality!

经过一两个晚上的小睡后，研究表明，只要睡上几晚好觉，身体和大脑就能完全恢复。然而，由于从几周到几个月不等长期睡眠剥夺的程度，认知功能的恢复要慢得多，需要更多的优质睡眠才能恢复过来。在数月到数年的时间尺度上，尚不清楚大脑功能是否可以完全修复，或者是否会造成永久性损伤。
自相矛盾的是，随着长期睡眠不足，你的马虎毛病或疲惫感最终会趋于平稳，这意味着随着时间的推移，你越来越不了解自己的客观障碍。
那么你应该睡多久？
大多数研究倾向于表明，7-8小时的睡眠是人类的平均理想睡眠时间。除了认知问题，每晚睡眠时间持续少于7小时的人患心脏病、肥胖症和糖尿病的风险增加，更不用说死亡风险增加12%。
另一方面，研究表明，睡眠超过8小时不会损害大脑功能，但也会增加患心脏病、肥胖症和糖尿病的风险，并增加30%的死亡率！
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Emily Fisher, lives in Cochise County, Arizona

艾米丽·费舍，住在亚利桑那州的科奇斯县

First came all the news of how important those 7–8 hours are, how severely the lack can affect so much of your body. This was very bad news for a lifelong insomniac who had always proudly functioned fine on far less.
Decades ago, I thought I did best with 6 hours, felt dopey with more.
I've read the reasons why it's so important, how dangerous the lack (retention is no longer my strong suit), and I've long followed every damn sleep-better suggestion for years, with no luck.
So I was delighted to read recently that there are those whose bodies simply require far less sleep, and the lack isn't injurious to them.
As I never get more than 3-5 hours a night any more -- which includes waking up a few times -- I'm praying I'm one of those.....

首先是关于7-8小时睡眠有多重要，缺乏睡眠对身体的影响有多严重的新闻。这对一个终生失眠症患者来说是一个非常坏的消息，因为他总是自豪地说，即使少睡一点也能保持良好的身体机能。
几十年前，我以为我睡眠时间保持6小时就会很好，睡得时间再长就会感到昏昏欲睡。
我读过有关睡眠时长如此重要的原因，缺乏睡眠有多危险（记忆不再是我的强项），多年来，我一直遵循每一个该死的改善睡眠的建议，但运气不佳。
所以我最近很高兴地读到，有些人的身体需要的睡眠时间很少，而且睡眠不足对他们没有伤害。
因为我每晚的睡眠时间从来没有超过3-5个小时，包括醒几次，我祈祷自己就是其中之一。

Mirna Chairat, bachelor in biology from University M5
Sleep needs vary by person and are affected by several factors such as age, Genetic and Sleep quality, However, for most adults, 7–9 hours per night is the ideal amount.
If you’re sleeping enough, you should feel awake and energized during the day. If you find you’re sluggish or often tired, you may need to sleep more.

睡眠需求因人而异，受年龄、基因和睡眠质量等多种因素的影响。然而，对大多数成年人来说，每晚7-9小时是理想的睡眠时间。
如果你睡眠充足，你应该会在白天感到清醒和精力充沛。如果你发现自己行动迟缓或经常感到疲惫，你可能需要多睡一会儿。

Vaal Becker, former Store Manager at IODF Retail
REST AND SLEEP.
All the parts of the human body work together, although each one has its especial part to do. The stomach must have a time to rest between meals. The other parts of the body require rest, too. This they usually get while we are asleep. We must not be neglectful and fail to give them enough rest, or they will soon get worn out and give us trouble.

休息和睡眠。
人体的各部分虽各有其特殊部位，但都协同工作。胃在两餐之间必须有休息的时间。身体的其他部分也需要休息。这通常发生在我们睡觉的时候。我们不能疏忽大意，不能给他们足够的休息，他们很快就会疲惫不堪，给我们带来麻烦。

Sometimes, when people are not well or are all tired out, they find they cannot sleep well at night. There are a number of little things that can be done to induce sleep. A warm bath before retiring, followed by a gentle massage, especially along the spine, often will, by relaxing the nerves and muscles, produce very good results. A hot foot bath frequently will be found beneficial. A glass of hot milk or cocoa, taken just before retiring, often will have the same effect. If the sleeplessness is a result of indigestion, a plain diet will relieve. Sleeping upon a hard bed without any pillow sometimes produces the desired effect. Always have plenty of fresh air in the room. Keep the mind free from the cares of the day. If they will intrude, crowd them out by repeating something else some soothing sentence or bit of poetry. One good plan is to close the left nostril by pressing on it with the finger, then take four deep breaths through the right nostril. Then close the right nostril and take four deep breaths through the left one. Repeat this about four times. Then breathe slowly through both nostrils, but count your breaths. You seldom will count very many. Never take any sleeping powders or tablets except upon the advice of a physician, for they usually contain drugs that will injure the heart.

有时，当人们不舒服或筋疲力尽时，他们发现自己晚上睡不好。有很多小事情可以用来诱导睡眠。退休前洗个热水澡，然后轻轻按摩，尤其是沿着脊柱，通常会放松神经和肌肉，产生非常好的效果。用热水泡脚这通常是有益的。睡觉前喝一杯热牛奶或可可通常也会有同样的效果。如果失眠是消化不良的结果，简单的饮食可以缓解。睡在坚硬的床上，没有枕头，有时会产生想要的效果。房间里总是有充足的新鲜空气。让你的思想远离一天的烦恼。如果烦恼久不散去，可以重复一些其他的话，比如一些安慰性的句子或诗歌，把它们挤出去。一个好办法是用手指按压左鼻孔，然后通过右鼻孔深呼吸四次。然后关闭右鼻孔，通过左鼻孔深呼吸四次。重复四次。然后用两个鼻孔慢慢地呼吸，但要数一数你的呼吸。你很少需要数很久。除非医生建议，否则不要服用任何安眠粉或安眠药，因为它们通常含有会伤害心脏的药物。

You will find that you will meet a number of men who are nervous, which means they have not control of their nerves. Sometimes this is shown in palpitation of the heart, headache, backache, and many other disorders. There may be a tendency to cry at trivial things, or a feeling of having "the blues." The cause usually can be found in uncongenial surroundings or occupation, loss of friends troubles. Whatever the cause, it should be removed, if possible, and measures taken to restore the worn out nerves that are crying for rest or food. Tonics help, so does nourishing food, such as eggs and milk; also a change of scene and occupation, if possible. A man who is nervous frequently does not realize what is the cause of his condition, and considers only the symptoms. So when he has a headache, resorts to medicine. In taking these she only is deadening the pain and not removing the cause, so the pain is liable to return.

你会发现你会遇到很多紧张的男人，这意味着他们无法控制自己的神经，有时表现为心悸、头痛、背痛和许多其他疾病。可能有一种为琐事哭泣的倾向，或者有一种“忧郁”的感觉，原因通常可以在不和谐的环境或职业、失去朋友这些麻烦中找到。不管是什么原因，如果可能的话，都应该移除它，并恢复疲劳神经而采取的措施如休息和补充食物，补品有帮助作用，鸡蛋和牛奶等营养食品也有帮助；如果可能的话，还要改变睡眠环境和职业。一个神经紧张的人往往不知道他的病情的原因，只考虑到症状。所以当他头痛时，就求助于药物。服用这些药物，她只是消除了疼痛而没有消除原因，所以疼痛很可能会复发。