中字 废宅猫 有误弹幕修正 谢谢
I assume you’re here because you already understand that sleep is a top priority for 我假定你看本视频 已经了解良好睡眠是达到健康的
good health. 首要任务
But in either case let me first quickly point out just one thing about sleep. 不过先让我短暂快速指出有关睡眠的一件事
Before you stay up late to get just little bit more work done, or to watch that movie 在你想要多完成点工作或观看网飞电视服务中的新电影而晚睡之前
newly added to netflix, think about the things you need to do or the decisions you need to 想象你需做的事或描述你明天需做的事
make tomorrow, and decide whether all that is OK to do after a couple beers in the morning. 评断下如果在明天上午做这些事之前先喝上几瓶啤酒 是不是没问题呢
There are several studies that compare sleep impairment to drunkenness, and this one in 有好些研究 比较睡眠不足与醉酒之间的异同 这个研究
particular found that just 17 to 19 hours of going without sleep ( a normal day for 尤其发现仅仅是17到19小时没有睡觉 （这对我们大多数而言是挺正常的一天的清醒时间）
most of us..)“was equivalent or worse to a Blood Alcohol Concentration of 0.05 percent.” 这等同于甚至高于血液中酒精浓度0.05%
In this talk Chris Barnes discusses how after 4 days on 5 hours of sleep, you’re almost 在这个演讲中Chris Barnes 谈到在4天每天5小时的睡眠后 如何造成你
the equivalent of too drunk to drive, and then in 14 days on 6 hours of sleep you are 几乎同等于无法驾驶的醉酒状态 然后14天每天6小时睡眠
as bad as if you had stayed up an entire night. 就跟熬夜学习一整晚不睡一样糟糕
Alright so how do we get more quality sleep? 好吧 那么我们怎样获得更好品质的睡眠呢
We live in a very cyclic world. 我们生活在一个非常有规律的循环周期的世界
We have 4 seasons, stars have annual patterns, some birds migrate annually; and of course 四季 星星也有着年度性的排列形状 有每年迁徙的鸟
circadian rhythms are very important for most living things, even bacteria have circadian 以及对大多数生命都非常重要昼夜节律 甚至细菌 都有
rhythms. 昼夜节律
Humans are no different. 人类也一样
We have a daily dose of cortisol in the morning to wake us up and a rise in melatonin at night 我们每天早晨分泌一定量的皮质醇让我们起床 夜晚分泌更多的褪黑激素
to put us to sleep at night. 让我们夜晚入睡
We also have ultradian rhythms- rhythms shorter 24 hours where we experience oscillations 我们还有亚昼夜节律（是一个90到120分钟的周期，在此期间，我们的身体逐渐从精力旺盛的状态过渡到生理上的低谷期。）
in alertness, concentration, and physical performance throughout the day. 一种小于24小时的身体节律 在一整天我们都会有在机敏性 专注力 身体表现能力的波动
Unfortunately nowadays we’re either moving so fast or medicating these rhythms with caffeine 遗憾的是如今 我们不是匆匆忙忙就是用类似咖啡因等手段给身体节律下了药
to the point that we’re no longer aware of them. 于是不再能察觉到身体节律
However if you can act in sync with these rhythms, falling asleep and getting up in 不过如果你能与这些身体节律同步协调 按时入睡以及早起
the morning can be as smooth and seamless as a rower hitting a good stroke. 就能变得像划船者划出良好一桨一样的顺畅无痕
What we should strive for, and what our bodies would like for us to do, is to fall asleep 我们所需努力的 也是身体所希望的
just a few hours after the sun goes down. 就是在太阳下山几个小时之后睡觉
This differs depending on where in the world you are, but for most people it’s around 根据你所处地球上的位置有一些差异 不过对大部分人而言
10PM. 就是晚上10点左右
As Russell Foster explains in this talk, as you’re awake throughout the day, adenosine 正如Russell Foster在这个演讲中谈到 你醒了一整天
builds up in the brain and you develop a sleep pressure. 大脑产生腺苷 这就积累了睡眠压力
Then during the night, physiological processes such as melatonin secretion work to set up 然后到了晚上 生理学过程如褪黑激素分泌开启
a “sleep window”. 这是呼唤睡觉的睡眠窗口
If the buildup of sleep pressure and the sleep window are in alignment then you drift off 如果积累的睡眠压力和睡眠窗口时机吻合 这时
to sleep without a hitch. 你就能毫不费力的入睡
However if the sleep window is out of sync with the sleep pressure due to using caffeine 然而如果因摄入太多咖啡而没有足够睡眠压力 与睡眠窗口不能同步
too much, having a wonky sleep schedule or because you’re stimulating yourself with 或有不稳定的睡眠规律 或你在上床之前
your phone before bed, then you’ll miss your chance. 玩手机刺激了自身感官 你将错过顺利入睡的机会
After the sleep window closes, usually around 11PM your body is programmed to give you a 在睡眠窗口关闭后 通常在晚上11点你的身体会
second wind of energy in the form of cortisol which can keep you awake until as late as 用皮质醇的形式给你注入第二波能量 而这会让你保持清醒直到
2AM. 凌晨2点
Now, if you have the flexibility in your schedule to go to sleep at 2 and wake up at 9 that 那么 如果你有着松散的日程 在凌晨2点睡觉早上9点起床之类
might not sound like such a big deal, but the anticarcinogen and antioxidant melatonin 可能觉得不是什么大不了的事 但是抗生癌剂和抗氧化剂褪黑激素
as well as Human Growth Hormone- the “youth hormone” are secreted in their strongest 还有人生长激素 也就是年轻激素 这些激素分泌最旺盛的时期
doses between 10PM and 2AM. 是在晚上10点到凌晨2点之间
As Neurologist Kulreet Chaudhary says, "If your body is chronically deprived of the regenerative 就像神经病学家Kulreet Chaudhary说的 如果你的身体长期缺乏
sleep between 10:00 p.m. and 2:00 a.m., then you may still feel fatigued when you wake 在晚上10点到凌晨2点的再生性睡眠的话 那么你仍会在
up in the morning." 起床时感到疲劳
An easy way to set yourself up to fall asleep at this time is by resetting your biological 一个能让你在这段期间入睡的简单方法是 重新调整你的生理时钟
clock by getting some sun in the morning between the hours of 6AM and 8AM. 通过在早上6点到8点之间接触到一些日光
Research from the journal “Innovations in Clinical Neuroscience” found that exposure 来自《临床神经创新》这本期刊上的研究 发现
to sunlight in the morning significantly decreased cortisol levels later in the day. 在早上午接触阳光能有效减少之后的皮质醇水平
By getting some sunlight when you wake up, you set your cortisol and melatonin to be 通过在起床后接触一些阳光 你让自己的皮质醇和褪黑激素
at optimal levels for getting a good night’s sleep and falling asleep at the right time. 处于最适宜的水平 让你晚上拥有良好睡眠并在最恰当时间顺利入睡
A caveat here is that your body is very good at latching on to whatever rhythm it can, 这儿有一条忠告 就是身体对于任何规律节奏都能很好的顺应
so if for whatever reason your schedule does not allow for you to go to bed by 10PM, try 所以不论有什么原因你无法安排自己晚上10点上床睡觉
and at least keep the same bedtime each night. 至少试着在每晚保持相同的上床时间
We’re a lot more like Pavlov’s dogs than we’d like to think. 我们比自以为的更像巴甫洛夫的狗（巴甫洛夫的狗经训练后一听到铃声就淌口水。）
Your body will anchor whatever physiological processes it can to certain times of day and 你的身体能够在一天的特定时间锚定住不论什么样的生理学过程
to your environment and even to objects. 对环境 甚至是对物体都如此
For example: While this baby’s association of water with sleep is cute, I’m sure nobody 例如 当这个婴儿将水流与睡觉关联在一起时 很可爱 但我相信没人
wants to have to have water running on them to sleep. 想要在睡觉时有水流在身体上吧
This is one reason why it’s imperative to keep the phone and laptop out of the bed. 这也是为什么必须让手机或笔记本电脑远离床的其中一个原因
If you like watching movies or playing games at night, fine, but you don’t want your 如果你想要在晚上看电影或玩游戏 可以 但你可不想
brain saying “Oh we’re in bed, it must be time to play flappy bird.” 让你的大脑感到 噢 躺在床上了 改玩飞扬鸟（手机游戏）了
If you can train your mind to understand that 10PM is the time for sleep, and your bed is 如果你能训练大脑明白 晚上10点是睡觉时间 你的床铺
the place for sleep and only sleep, it will do the work for you. 是睡觉并只供睡觉用 这将有帮助
Then, if you can establish a pre-sleep routine that always happens in the same sequence- 接着 如果你能建立睡前例行程序 总是按照相同的顺序行动
take a bath, make some herbal tea, read a book (whatever), that will then create even 如洗澡 泡杯花草茶 读些书（不管是什么程序）这些将营造
more anchors associated with sleep and it will be even easier to pass out quickly after 更多与睡眠的固定联系 甚至让你一倒在枕头上
your head hits the pillow. 就更容易快速睡着
Now this might not be all that compelling, but your brain is very good at automating 现在看起来或许不是那么令人信服 但是你的大脑非常擅于
processes like this. 自动化处理 如这种睡前程序
Taking advantage of this automatic processing and establishing simple positive associations 好好地利用大脑这个自动化处理的优势吧 建立起简单积极的联系
like “bed” only with “sleep” is called Cognitive Behavior Therapy and it’s used 将床仅与睡眠联系在一起 这种方法叫做认知行为疗法
as a method for treating insomnia. 是一种用来治疗失眠症的方法
Dr. Vyga Kaufmann explains in this talk that Cognitive Behavior therapy or CBTI is so powerful Vyga Kaufmann博士在这个演讲中揭示到 认知行为疗法或称CBTI
for treating insomnia that in the short run, "CBTI and medications are equivalent. 在短期内治疗失眠症非常的有效 CBTI和冥想（在短期内）有着相同的效果
But in the long run, CBTI is the clear winner." 但在长期治疗中 CBTI无疑是（更有效的）获胜者
I said that you don’t want to associate the bed with using your phone, but there’s 我之前说到你最好不要把床与使用手机联系起来
another big reason for this. 这里是另一个理由
The light and dark cycle perceived by the eye is the most important regulator of your 眼睛所捕捉的光线与黑暗的循坏 这是对你的生理时钟
biological clock. 最重要的调节器
You have something called Photosensitive Retinal Ganglion cells in your eyes that are highly 你的眼睛里有称为光敏视网膜神经节的细胞
sensitive to blue light in particular. 特别对蓝光高度敏感
Originally, the light from the sun was the only blue light that made it to our eyes, 最初 进入到我们眼中的蓝光只有太阳光中才含有
so having specialized cells in the eye to look for blue light was very effective for 所以在眼睛中有专门捕捉蓝光的细胞 它们对调解生理时钟
regulating our biological clocks. 是非常有效的
However, our technology has advanced dramatically, but our human hardware is still relying on 然而 我们的科技迅猛发展 但是人类的硬件依然
these blue light sensors in our eyes to determine whether it is day or night and whether we 靠着眼睛中的蓝光感应器来区分白天黑夜
should be alert or resting. 以及确定是该保持清醒还是休息
When it comes to sleep, looking at a bright blue light is as alarming to your eyes as 所以在睡眠这问题上 看着极亮的蓝光就像你耳边有只狗大声汪汪叫一般
a loud barking dog is to your ears. 警醒着你的眼睛
As Shawn Stevenson explains in his book “Sleep Smarter,” “The artificial blue light emitted 就像Shawn Stevenson在他的书《更聪明的睡》中谈到的电子屏幕 所发射的人造蓝光
by electronic screens triggers your body to produce more daytime hormones (such as cortisol)” 触发你的身体制造更多的白天荷尔蒙/激素（如皮质醇等）
and suppresses the secretion of the key sleep hormone, melatonin. 抑制着关键睡眠荷尔蒙褪黑激素的分泌
Researchers at Brigham and Women’s Hospital in Boston compared two groups, one reading 波士顿布莱恩妇女医院的研究者们对比了两组实验者
on an iPad and another reading a printed book. 一组用iPad平板电脑阅读 另一组读纸质书
Nighttime iPad readers secreted less melatonin, ended up taking longer to fall asleep, felt 对比读纸书的那组 夜间用平板电脑阅读的人分泌更少的褪黑激素 花费更长时间才睡着
less sleepy at night, and had shorter REM sleep compared to those using printed books. 在夜晚更不容易犯困 并有更短的快速眼动睡眠期
What’s interesting is that they were also more tired than the book readers the next 有趣的是 哪怕两组人都睡足了8小时
day, even if both got a full 8 hours of sleep. 第二天这组（电子阅读组）也比读纸书那组感觉更疲劳
Try and stop looking at screens at least an hour before you go to bed so that your cortisol 试着在睡前至少一小时停止看电子屏幕（电脑手机等）
and melatonin levels can normalize. 这样你的皮质醇和褪黑激素水平才能正常化
If you absolutely must get on the internet, make sure to at least get f.lux on your computer, 如果你必须使用网络 确保最少在电脑中有使用 f.lux色温自动调节软件
and use the nightshift feature on your iPhone or get a blue light blocking app on your android. 在苹果手机中使用夜晚模式 或在安卓系统中使用蓝光封锁软件
Blue light blocking glasses are great as well, but in any case, not looking at any bright 防蓝光眼镜也同样有效 不管如何 不看任何
screens is the best choice. 明亮的屏幕是最佳选择
You’ll also want to get your bedroom as dark as possible. 也要让你的卧室尽可能暗一些
There’s a light-sensitive chemical found in the retina called rhodopsin, which is also 在眼球视网膜的视玫红质上发现有感光化学物质
produced by the skin. 同时皮肤上也有这种感光物质
If something is emitting light in your bedroom, it can interfere with your sleep even if your 如果有什么发光的东西在卧室 也会干扰睡眠
eyes don’t pick it up. 哪怕眼睛没有捕捉到这些光线
Establishing a proper circadian rhythm is one of the best things you can do for your 你能为自己的睡眠做的最好事情之一 是建立正确的昼夜节律
sleep as it will have you falling asleep faster and balances your hormones to give you higher 同时这也能让你更快入睡以及平衡荷尔蒙激素 以便你获得
quality sleep. 更高质量的睡眠
As for enhancing sleep onset specifically, you can take advantage of the thermoregulation 就提高入睡的特别技巧而言 你可以利用体温调节
step of the sleep process. 来帮过睡眠
When it’s time to turn in for the night, there is a drop in your body’s core temperature 当进入夜晚 你体内核心温度会下降
to help initiate sleep. 以助启动睡眠
If your room is too hot, falling asleep can be a physiological challenge. 如果房间太热 入睡将是生理上的挑战
Studies have found that the optimal room temperature for sleep is around a cool 60 to 68 degrees 研究发现最理想的宜睡房间温度是60到68华氏摄氏度之间
fahrenheit. 也就是15-20摄氏度之间
A study at the University of Pittsburg School of Medicine wanted to see if cooler temperatures 美国匹茨堡大学医学院的一项研究 想看是否更低温度
could assist insomniacs with falling asleep. 能帮助患失眠症的人入睡
During the study, test subjects were fitted with “cooling caps” that contained circulating 在研究中 被试者安排戴着用循环水来保持较凉温度的
water at cool temperatures. 降温帽
What they found was that when the participants wore the cooling caps, they fell asleep even 他们发现 当被试者装备着降温设备时 他们甚至
faster than people without sleep disorders. 比没有睡眠障碍的人更快入睡
With the caps, the insomniacs took about 13 minutes to fall asleep, compared to 16 minutes 有了这些降温帽 患失眠症的人花了13分钟入睡
for the healthy control group. 而对比组的不带降温设备的健康无失眠的人花了16分钟进入睡眠
The insomniacs also stayed asleep for 89 percent of the time they were in bed, which was the 患失眠症这组 还在睡觉总时间中 睡着时间占89%睡眠总时间
exact amount of time the healthy control group slept in bed. 而这时长恰巧跟无失眠对照组总睡觉时间一样
You can take advantage of this phenomenon by setting your thermostat lower of course, 你能利用这个现象 通过设定温度调节器更低温度
or you can take a cold shower or bath or take a warm bath. 或可以在入睡前洗个冷水或温水澡
The relaxing nature of a warm bath is of course helpful and it doesn’t interfere with the 温水澡的放松作用当然也有帮助 并且不会干扰
thermoregulation step because your body starts to rapidly cool after stepping out of the 体温调节 因为你的身体在洗完后会快速的降温
bath, leaving you at a cooler temperature than you started with. 让你有一个比之前更低的体温
Just make sure to get out of the bath at least a half hour before getting in the bed so you 记得确保在上床前至少半个小时要洗完 这样
have time to cool off. 才能给身体一点时间降温
A cold bath isn’t near as pleasant, but if you can handle it, it is really effective. 冷水澡并不是什么享受 但是如果你能接受 这是相当有效的
I tried an ice bath twice recently and both times I fell asleep on the couch in my towel 我最近试了两次冰水浴 两次我都裹着毛巾在沙发上睡着了
with the lights still on. 灯都忘关
Another thing I can say about sleep onset is to have the right expectations and try 另一件关于启动睡眠的事项 就是要有正确的预期
not to psych yourself out. 不要自己吓自己
As Psychology Professor Allison Harvey of Berkeley University says, you have to keep 正如伯克利大学心理学教授Allison Harvey所说 你必须
it in mind that sleep is not a light switch but more like a dimmer switch. 记住睡眠并非像一个灯开关 而更像是一个调光器
It takes most people on average about 20 minutes to fall asleep. 大部分人入睡的平均时间是20分钟左右
Once you have the lights off, and you’re in bed there’s really not anything left 一旦你关灯 躺在床上 就没有其他要做的了
for you to do so there’s no point in stressing out about how long it takes you to fall asleep. 所以真没必要对多长时间才能睡着感到压力
And actually it’s particularly harmful for you to look at the clock. 同时如果去看时间 却真的会对你特别有害
Clock watching is actually a well known exacerbator for insomnia. 看时间实际上是为人所熟知的加重失眠状况的行为
There’s even a phenomenon called placebo sleep where simply thinking you got more sleep 还有个现象甚至叫做安慰剂效应睡眠 就是仅仅以为你前晚睡了一个好觉
the night before leads to better cognitive functioning. 都能导致更好的大脑认知功能
We can’t always trick ourselves into thinking we got good sleep but checking the time and 我们不可能永远都欺骗自己睡了好觉 但当察看时间
saying “Shit it’s already 1AM!” is an easy way to make yourself anxious, secrete 不觉惊道 天啊 已经凌晨1点啦 也会轻易让你焦虑
a little bit of cortisol and keep yourself up later. 一点皮质醇会分泌 而让你睡不着
The best thing you can do is to not think about things related to everyday life, don’t 最好能做到的就是不要去想有关每日生活的事物
review your embarassing moments, don’t think about your to-do list, while you’re laying 不要去回想丢脸的瞬间 不要去想待办事项 当你躺在床上
in bed try and practice some form of meditation. 试着练习某些形式的冥想
The other thing here is to improve the efficiency of the sleep process. 另一件提高睡眠进程效率的事
Like we talked about last time, sleep is when your brain is shifting into waste cleanup 就像我们在上集视频所谈的 睡眠也是大脑转换到垃圾清理模式的时刻
mode.
A specialized system called the glymphatic system floods the brain with cerebrospinal 一个叫做胶状淋巴系统的特殊系统让脑脊髓液涌入大脑
fluid and flushes out toxic waste products that have accumulated during the day. 冲洗出一整天积累的有毒废弃产物
The cerebrospinal fluid (CSF) is produced by ependymal cells in the brain and in the 脑脊髓液（脑脊液）由大脑中的室管膜细胞产生
central canal of the spinal cord. 位于脊髓中央管
As well as CSF, the flow of blood to the brain increases during sleep. 与脑脊液一样 在睡眠时 血液流流入大脑的量也会上升
1/5th of your circulatory blood goes to the brain to facilitate the sleep process. 五分之一血液循环的血流会进入大脑帮助睡眠进程
You want to make the process of routing your blood and CSF to the brain as smooth as possible. 你想要让血流和脑脊液进入大脑的路线尽可能的畅通顺滑
For this, the integrity of your spine is key. 为了达到这个目的 脊椎的完善性是关键
Going to bed with a stiff back or sleeping in the wrong position can be compromising 带着僵硬的背部上床或用错误的姿势睡觉都会
your sleep quality. 让睡眠质量大打折扣
Since the spine is connected directly to every major organ in the body, your spine integrity 既然脊椎直接连接身体中的每个主要器官 脊椎的完善性
can affect many other things like hormone production, muscular function, tissue repair, 影响着许多其他事情 如荷尔蒙分泌 肌肉功能 组织修复
blood pressure as well as metabolism and digestion. 血压 还有新陈代谢和消化功能
I was never too keen on Yoga until I tried a sequence before bed that is directed at 我从来不怎么热衷瑜伽 但直到我试着睡前做了一系列
loosening up the spine. 放松脊椎的瑜伽动作
The next morning I woke up about 45 minutes before my alarm clock feeling fresher than 第二天一早我在闹钟响之前提前45分钟起床 并感到前所未有的
I had all week. 神清气爽
The yoga may not have been the only factor, but taking a few minutes to loosen up my spine 瑜伽也许并不是造成这效果的唯一因素 但是最近每晚花几分钟放松脊椎
each night has generally improved my sleep recently. 从大体上改善了我的睡眠质量
Tim Ferriss recommends trying “gravity boots” or an inversion table to decompress the spine Tim Ferriss推荐在睡前用用倒吊鞋或倒立机给脊椎减压
before bed.
Doing a bit of stretching or yoga as well as rolling your back out on a foam roller 做一些拉伸动作或瑜伽 以及在泡沫滚筒上滚滚你的背部
is also very effective. 都同样有效
The other thing you’ll want to do is make sure you’re in a decent sleeping position. 另一件要注意的事 是确保合适的睡眠姿势
The most common problem with people’s sleeping situation is that they are using too many 关于睡眠姿势 最常见问题是使用了
pillows which hyperextends their neck, or they are sleeping on a worn out mattress which 太多枕头而导致脖子过度凹曲 或是睡在太旧而不能
doesn’t support the natural curvature of the spine. 支撑脊椎自然弯曲的床垫上
As long as you’re not putting a kink in your back while you sleep, it seems that being 只要你不是把一个结放在你背上（？如图）
on your back, stomach or side are generally fine. 仰着睡 趴着睡 侧睡一般来说都可以
However, sleeping on the side is known to lessen sleep apnea by reducing snoring, and 不过 侧睡是公认的通过减少打呼缓解睡眠呼吸暂停症的姿势
there is some compelling evidence that suggests sleeping on your side may be the best choice. 并且还有有力证据显示侧睡也许是最佳选择
A 2007 study in The Journal of Allied Health Sciences and Practice, found that most people 2007年在医疗科学和实践杂志上发表的研究发现 受最多人喜欢的
favored the side-sleeping position, and were less likely to wake up bothered by neck pain. 睡眠姿势是侧睡 并更少遭受起床后颈部疼痛
Then, Another study from 2015 in the Journal of Neuroscience looked at how sleeping positions 2015年 另一篇发表在神经科学杂志上的研究着重研究睡眠姿势
affect the glymphatic pathway. 是如何影响脑部类（胶状）淋巴管通路的
Rodent models were used to see what sleeping position allows for the most efficient glymphatic 啮齿类动物常用来观察哪种睡眠姿势最有利于胶状淋巴的
transport, that is- how easily could the fluid flow around so the brain could complete its 输送 也就是这种液体能达至何种易流动程度 以便让大脑
cleanup job during sleep. 在睡眠期间完成清洁大脑废弃产物的任务
Rodents slept on either their side, back or stomach and were monitored via magnetic resonance 啮齿类动物无论是侧睡仰睡或趴着睡都用核磁共振成像
imaging. 进行观察
They found that glymphatic transport was the most efficient when the rodents slept in the 研究者发现在啮齿类动物倒向一边也就是侧睡时
lateral position- on their side. 胶状淋巴的输送最为高效
In the news release, Dr. Maiken Nedergaard said: "It is interesting that the lateral 在新闻发布时 Maiken Nedergaard博士说道 有意思的是
sleep position is already the most popular in humans and most animals — even in the 侧睡早已是人类和大多数动物中最受欢迎的睡姿
wild — and it appears that we have adapted the lateral sleep position to most efficiently 甚至在野生世界中也是如此 而且显示我们已经适应了侧睡
clear our brain of the metabolic waste products that built up while we are awake.” 侧睡姿势是最有效清理白天清醒时产生的新陈代谢废物的睡姿
There are some other very important factors that contribute to your sleep quality like 还有一些其他很重要的因素对睡眠质量产生影响
your body fat percentage or muscle mass, but for now simple steps like changing your sleeping 如你的体脂肪率和肌肉量 不过现在从简单步骤开始 改变你的睡姿
position or going to sleep a bit earlier and waking up earlier have a profoundly positive 或早点睡早点起就对你的睡眠有
impact on your sleep. 极大的影响
If you haven’t already, make sure and check out my last video which is all about why sleep 如果你还没看过上集关于睡眠为何如此重要的视频
is so important. 请务必去看看
If you’d like to improve your sleep, understanding what makes sleep so critical is the first 如果你想改善睡眠 第一件能你做出必要改变的
factor in getting you to make the necessary changes. 就是理解为什么睡眠如此关键