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Sleep literally impacts every single aspect of your health, because without the repair and restoration, the system cannot function well. Lack of sleep increases your risk of multitude of chronic diseases, including cardiovascular disease, depression, diabetes, Alzheimer's, cancer, etc. Even one night of bad sleep leads to increase in blood sugar and insulin resistance.

因?yàn)槲乙郧?期失眠，所以對此感受深切。我嘗試過很多治療失眠的?法：中藥，針灸，補(bǔ)品，冥想，在絕望的時候甚?還嘗試過安眠藥。但真正的扭轉(zhuǎn)是在我全?改善了身體狀況之后。

I know this all too well, as I was a lifelong insomniac. I’ve tried so many thing: Chinese herbs, acupuncture, supplements, meditation, and even sleeping pills at desperate times. But not until I worked on my health holistically did I start to see real improvements.

不管你的失眠有多嚴(yán)重，總是有辦法可以改善的。關(guān)鍵是要找到問題根源。也許會花?些時間，也許需要專業(yè)?員的幫助，但總是有辦法的。我們會在以后的睡眠系列?講到關(guān)于睡眠的????，但今天讓我們看看最基礎(chǔ)的睡眠知識，以及如何可以縮短入睡時間。

No matter how much you have suffered from insomnia, you can get better. You need to find out the root causes. It may take some time, it may require some professional help, but you will get better. We will cover every aspect of sleep in our “Sleep Series”, but today let’s start with the basics of sleep and how you can fall asleep faster.

腦電波在你睡覺的時候會經(jīng)過5個階段：前兩個被稱作 ”淺度睡眠“， 第三和第四階段被稱為”深度睡眠“， 第五個階段是快速眼動睡眠（REM）。?個好覺應(yīng)該有5個睡眠周期，從淺度睡眠開始，以快速眼動睡眠結(jié)束。

When you sleep, your brain waves go through 5 stages, two of which are considered “l(fā)ightsleep”, two of which “deep sleep”, and REM (Rapid Eye Movement) sleep. Ideally you have 5 cycles of sleep each night, which starts with light sleep and ends with REM.

下?這個圖給你?個?較直觀的認(rèn)識。（橘?：未?睡；灰?：淺睡；深藍(lán)?：深睡；淺藍(lán)?：快速眼動睡眠）

The following histogram gives you some idea. (orange: awake; gray: light sleep; dark blue: deep sleep; light blue: REM).

深度睡眠是身體修復(fù)期，這個時候你身體??的損傷會得到修理和康復(fù)。?部分的深度睡眠發(fā)?在晚上的前三分之?。快速眼動睡眠是大腦修復(fù)期，這個時候你的記憶會得到鞏固，短期記憶被轉(zhuǎn)化成?期記憶。這種睡眠很大一部分發(fā)?在晚上的最后三分之?的時間。所以如果你在清晨被突然驚醒，往往會感覺頭昏腦脹或昏昏欲睡。

Deep sleep is physically restorative sleep, when you repair the injuries and damages received by the physical body. You can see most of it happens in the first third of the night. REM is mentally restorative sleep, when memory gets consolidated, short memory is moved to long term memory, etc. A bulk of it happens in the last third of the night, which is why you feel groggy and experience brain fog if woken up abruptly in the morning.

每個睡眠周期?約為?個半?時，所以理想的睡眠?般會在7到8個?時之間。?般來說，淺度睡眠應(yīng)該占整個睡眠的50-60%， 深度20-25%， 快速眼動20-25%。

Each sleep cycle lasts around 1.5 hours. which is why we always say 7 to 8 hours of sleep is optimal. Generally speaking, light sleep should be about 50-60% of your total sleep, deep sleep about 20-25%, and REM 20-25%.

如果你有失眠問題，往往是睡不著：被稱作?睡型失眠；或者是經(jīng)常蘇醒，或者是醒得特別早， 被稱作維持型失眠。當(dāng)然你也可能兩種情況都有。

If you have sleep problems, you probably have difficulty either falling asleep: called 'onset insomnia', or staying asleep, waking up either too frequently or too early: called 'maintenance insomnia', or you may have both.  

?睡型失眠往往是因?yàn)橐驗(yàn)榻箲]和壓?引起的?法放松，切斷思緒；?維持型失眠則有可能是?些慢性問題導(dǎo)致，?如荷爾蒙失調(diào)，過多咖啡因，體內(nèi)毒素過多等等。

Onset insomnia usually comes as a result of difficulty in shutting down the brain. But maintenance insomnia could reveal more chronic issues such as hormonal imbalance, caffeine overuse, toxic overload, etc.

不管你的失眠是什么原因造成的，（我們以后會??展述），每個?都會從下?的這些基本睡眠衛(wèi)?知識?得到?些啟示。

No matter what reasons lie behind your sleep misery, which we will delve into in the future, all of us can benefit from some basic sleep hygiene.

溫度低?些意味著更好更深的睡眠。即便是夏天，也應(yīng)該盡量把溫度維持在20度到24度之間。如果擔(dān)?電費(fèi)太?，可以在?扇的前?放?盆冰塊，會對降溫有所幫助。

Cooler temperature means deeper and better sleep. Even if in the summer time, try to keep the temperature between 68 F and 75 F (20 C to 24 C). If electricity bill is a problem, put a big shallow bowl of ice in front of the fan, which helps bring the temperature down.

如果你住在美國，可以試?下叫做Chilipad的床罩。它可以調(diào)節(jié)你床墊的溫度，?且可以兩邊溫度不?樣。我還沒有試過，但知道這個產(chǎn)品?碑極好。

If you live in the US, you may also want to consider a cooling mattress pad called Chilipad, which allows you to control the temperature of your bed, and you can even have two different temperatures for the two sides. I have not tried it myself, but have read raving reviews.

臥室應(yīng)該?遮光效果好的窗簾。也許你覺著早上的光線沒那么強(qiáng)，但你的身體對光的敏感度要?你意識到的?很多。你還可以在睡覺的時候??個輕?透?的眼罩。我?眼罩已經(jīng)好?年了。剛開始的時候有點(diǎn)不適應(yīng)，但現(xiàn)在沒有它我倒不習(xí)慣了。旅?的時候更是必備。對我很有幫助。

Always use light blocking curtains for the bedroom. You may not think the morning light is bright, but your body is a lot more sensitive to light than you realize. Better yet, put a light, breathable eye mask when you sleep. I’ve been sleeping with an eye mask for years now. After the first few days of getting used to it, I now cannot go to bed without it, and I bring it on all my trips. It has been greatly helpful.

如果你喝咖啡或茶的話，盡量不要太晚喝?？Х纫蛟谀愕纳眢w內(nèi)?少停留3到5個?時之后，才能過濾掉?半。另外?半不會讓你過度興奮，但卻?夠讓你難以?睡。

If you are a coffee or tea drinker, make sure you don’t have your last cup too late in the day. Caffeine has a half life of 3 to 5 hours, which means it takes this long to eliminate half of the caffeine from your body. However, the remaining half may not make you jittery, it could make it difficult for you to fall sleep.

因?yàn)?體各異，所以還需要注意你個?的身體反應(yīng)。所有的睡眠課程和書籍都會說最后一杯咖啡或者茶應(yīng)該在下午兩點(diǎn)之前喝。我曾經(jīng)遵循這個建議很?時間。當(dāng)午飯后的疲憊來臨時，我會?咖啡來提提神，告訴自己反正還不到兩點(diǎn)。但我的睡眠?常不好，所以第?天午飯后感覺累的時候，會再去喝?杯。這個惡性循環(huán)持續(xù)了很久，直到我意識到兩點(diǎn)鐘對我來說太晚了。多年之后，我的基因測試確認(rèn)我的咖啡因代謝確實(shí)很慢。所以現(xiàn)在如果我喝咖啡或茶的話，都是在上午?點(diǎn)之前。

But it’s always a good idea to listen to your body. The general suggestion for caffeine cut-off is 2pm. I followed this rule for quite a long time. When the afternoon lull hits after lunch, I usually reached for a cup of coffee, telling myself it’s still ok. But I had terrible sleep. I felt tried the next day as a result, then I grabbed coffee again after lunch. This vicious cycle went on for quite a while, until I realized 2pm is way too late for me. Years later, my genetics testing confirmed that I have very slow caffeine metabolism. Now my caffeine cut-off is 10am, if I drink any at all.

最好在睡覺前3個?時吃完晚飯。這可以避免?物的消化影響睡眠。對于有胃灼熱和胃酸返流的?來說，這個尤其重要。

Try to finish dinner 3 hours before your bed time. This helps avoid food digestion interferes with your sleep. For people with heartburn, acid reflux or other digestion issues, this is especially important.

你的身體完全可以在很?時間內(nèi)不?進(jìn)?。如果你在睡覺前感覺?糖低，很有可能你有需要關(guān)注的?糖失衡問題。如果你真的覺得需要進(jìn)?，可以吃個?果或者?些?蜂蜜。

Your body is capabler of going without fuel for much longer than you realize. If you feel sugar low before going to bed, it’s very possibly an indication of blood sugar imbalance issue, something you need to work on separately. But if you do feel you are hungry and need something before bed, try to have a piece of fruit, or some raw honey.

很多??法?睡的原因是腦??思緒太多。那么多東?需要做，需要擔(dān)?，所以思來想去沒法?睡。以前我閉上眼后總是會先列?堆我需要做的事情?，F(xiàn)在我在床邊放?個筆記本，把所有需要想的東?都?筆寫下來，包括需要做的事情，讓我擔(dān)?的事情，解決問題的計(jì)劃等。我把它叫做“焦慮轉(zhuǎn)移”。將那些讓你焦慮的事情從腦??搬到紙上可以讓你突然感覺輕松。

The reason for a lot of people with onset insomnia is the racing mind. With all the things we have to worry, it is hard to shove them out of your mind when you go to bed. The first thing I used to do after I closed my eyes was making a mental to-do list. Now I keep a notebook right by my night stand, and wrote down the things on my mind before going to sleep. This could be a to-do list, things that worry me, ways I plan to deal with those worries. I call this a worry-dump. Moving things from your mind to a piece of paper can be very liberating.

我把這點(diǎn)放在最后, 因?yàn)樗鼘?shí)在是太重要了！是的，你的?機(jī)，電腦，平板都有睡覺的時間，要比你的睡覺時間早很多！

I keep this one to the last, because it is super super important. Yes, you need to put all your electronics to bed first, earlier than your bed time!

所有這些電器產(chǎn)?的藍(lán)光對我們的?物鐘有極?的?擾，讓你?法睡個好覺。?物鐘是個很?的話題，以后我們會講到。在我對藍(lán)光和?物鐘做研究之前，我經(jīng)常是?作到晚上，然后關(guān)機(jī)刷?洗臉上床，躺在那?困惑我為什么總是睡不著。

The blue light emitted from screens greatly damages our ability of having a good sleep through interfering with our circadian rhythm, which is a big topic in itself that we will discuss in the future. Before I learned how bad the blue light is, I was working on the computer late at night. Then after I got up, cleaned myself, went to bed, I lay there wondering why I could not fall asleep. 

你的?機(jī)和電腦睡覺的時間?你的睡覺時間應(yīng)該?少早兩個?時。當(dāng)然，這對生活在現(xiàn)代社會的我們聽起來有些難以做到。我也覺著很難，但我會在睡覺前?少?個?時關(guān)掉所有的屏幕。

The ideal time your electronics go to bed is two hours before your bed time. I know, that sounds like a tall order for anyone living in this modern era. I myself find it difficult too, but I have committed to turning off everything at least one hour before bed.  

那你在這?兩個?時內(nèi)能做些什么呢？?些建議：

What are you going to do during these one or two hours? Here are some suggestions:

· 想想哪些事情你不需要??機(jī)或者電腦，準(zhǔn)備孩?第?天的午餐？收拾房間？洗?服疊?服？放在這個時候做。

· Think about the things you need to do that do not require a computer, phone, or tablet, and do them before bed. Need to prepare lunch boxes for your kids? Need to tidy things up? Need to fold laundry? Save these things for those two hours.

· 泡個熱?澡，或者泡泡腳，?且對睡眠質(zhì)量會有所幫助。

· Take a warm bath or soak your feet. Both will help with getting more sleep later.

· 做?些?睡前伸展或者瑜伽可以幫助你放松。

· Bed time yoga is perfect for winding down your mind.

· 冥想或者其它呼吸練習(xí)也是放松的好?法。

· Do some meditation or breathing exercises.

· 出去散散步。

· Take an evening walk.

· 準(zhǔn)備第?天做飯需要?的材料，?保鮮盒放在冰箱?。

· Cut up things you need to cook the next day，store in Tupperware and put them in fridge.

· 和家?下下棋。

· Play a board game with your family.

· 讀?本紙質(zhì)書或者雜志。

· Read something in paper.

另外，我還強(qiáng)力推薦買?副抗藍(lán)光眼鏡。我有兩幅：?副?天?，?副晚上?。

Something else I highly recommend are blue-light blocking glasses. I own two pairs: one for day time, and one for night time. 

?天的眼鏡會防?部分藍(lán)光。晚上的眼鏡是紅?鏡?，可以防藍(lán)，綠和紫光線。研究顯示這些波?的光線會抑制身體?產(chǎn)褪?素的能?。沒有?夠的褪?素，你就很難?睡，很易醒來。這些眼鏡對我睡眠的幫助真是太大了。

The day time one blocks some of the blue light. The nigh time one has red lenses and blocks blue, green and violet wavelengths of light at night. Studies have shown that these light suppress your body’s ability to produce melatonin, which leads to difficulty in falling asleep and staying asleep.  These glasses have been a life saver for me.

我們會在以后很深?地探討睡眠這個話題。但我希望今天的?章?少可以給你?些幫助。

Sleep is a topic we’re going to delve into a lot later. But for now, I hope you find this helpful.

參照：

References：

· Dr. Mark Hyman Sleep Master Course

· Dr. Micheal Breus Get Better Sleep Class

· “No More Sleepless Nights” by Richard Wilson