Growing up in a hard-working Midwestern city in the 1980s, I quickly learned that sleep is the first expense I should cut in a given day. The men I looked up to at a young age regularly boasted about running on just a few hours of sleep. While this was rooted in a good-natured work ethic, it led me to view needing sleep as a sign of weakness. I continue to see this perception in the workplace today, where it is considered a badge of honor to stay at the office late working on a project。
我生長(zhǎng)在上世紀(jì)80年代美國(guó)中西部一個(gè)崇尚努力工作的城市中，我很快就認(rèn)識(shí)到睡眠是我在一天中應(yīng)該削減的第一樣?xùn)|西。我小時(shí)候崇拜的人經(jīng)�？湟约好刻熘凰瘞讉�(gè)小時(shí)。盡管這根源于一種良好的職業(yè)操守，但卻使我認(rèn)為對(duì)睡眠的需求是一種軟弱的表現(xiàn)。如今在職場(chǎng)中我仍能看到有人持這樣的觀點(diǎn)。在辦公室為一個(gè)項(xiàng)目工作到很晚被視為是一種榮耀。
The problem is, one less hour of sleep is not equal to an extra hour of achievement. In many cases the opposite occurs. When you lose an hour of sleep, it decreases your well-being, productivity, health, and ability to think the following day. One of the most influential studies of human performance, conducted by professor K. Anders Ericsson, found that top performers slept 8 hours and 36 minutes per day. The average American, for comparison, gets just 6 hours and 51 minutes of sleep on weeknights。
問(wèn)題是，少睡一個(gè)小時(shí)并不等于多做出一個(gè)小時(shí)的成績(jī)。很多時(shí)候情況恰恰相反。少睡一個(gè)小時(shí)，第二天的精神狀態(tài)、效率、健康和思考能力就會(huì)降低。埃里克森教授的研究發(fā)現(xiàn)，表現(xiàn)優(yōu)秀的人每天睡8小時(shí)36分鐘。相比之下，普通美國(guó)人非周末每晚只睡6小時(shí)51分鐘。這是有關(guān)人類表現(xiàn)的各種研究中最有影響的研究之一。
You are simply a different person when you operate on insufficient sleep. And it shows. If you do not get enough sleep, it can lead to a cascade of negative events. You achieve less at work, skip regular exercise, and eat poorly。
當(dāng)你在睡眠不足的狀態(tài)下工作時(shí)，你會(huì)失常。而且這會(huì)表現(xiàn)在方方面面。如果你睡眠不足，可能會(huì)導(dǎo)致一系列的不良后果。你的工作效率會(huì)下降，定期的體育鍛煉也不再堅(jiān)持，飲食也會(huì)一團(tuán)糟。
This lack of sleep is also costly. According to a study from Harvard Medical School, lack of sleep costs the American economy $63 billion a year in lost productivity alone. The problem is not just people missing work on account of sleep, the larger issue is people who show up for work in a sleepless state. One scientist, who has studied this topic extensively, claims a loss of four hours of sleep produces as much impairment as consuming a six-pack of beer. According to a survey from the National Sleep Foundation, roughly two-thirds of people studied do not get enough sleep on weeknights。
睡眠不足還會(huì)帶來(lái)不菲的代價(jià)。據(jù)哈佛大學(xué)醫(yī)學(xué)院的一項(xiàng)研究顯示，睡眠不足導(dǎo)致生產(chǎn)效率低下，僅此一項(xiàng)每年就給美國(guó)經(jīng)濟(jì)造成630億美元的損失。問(wèn)題不止是人們因睡眠不足而翹班，更大的問(wèn)題是人們?cè)谒卟蛔愕臓顟B(tài)下繼續(xù)工作。一位一直研究這個(gè)問(wèn)題的科學(xué)家稱，少睡四個(gè)小時(shí)造成的損害與喝六瓶啤酒不相上下。據(jù)美國(guó)國(guó)家睡眠基金會(huì)的一項(xiàng)調(diào)查顯示，約有三分之二的被研究者非周末睡眠不足。
However, if you are able to get an additional hour of sleep tonight, it can make the difference between a miserable day and a good one. A small adjustment, even 15 or 30 minutes, could make or break your next day. The key is to aim for somewhere between seven and nine hours of quality sleep per night. While getting this much sleep each night is easier said than done, there are a few small tricks to improve your odds of a good night’s sleep。
不過(guò)，如果你今晚能夠多睡一個(gè)小時(shí)，明天就會(huì)是一個(gè)美好的一天，而不是痛苦的一天。小小的調(diào)整，哪怕是15分鐘或30分鐘，都可能使第二天你的狀態(tài)有天壤之別。關(guān)鍵是爭(zhēng)取每天晚上能有七到九小時(shí)的高質(zhì)量睡眠。盡管每天睡這么長(zhǎng)時(shí)間的覺(jué)說(shuō)起來(lái)容易、做起來(lái)難，但有一些小竅門可以幫助改善你的睡眠。
What you do in the hours before bed could matter most. More than 90 percent of Americans admit to using electronic communications in the hour before bed. This is an obvious problem in terms of allowing things like late-night messages to enter your thoughts. What you may not realize is that the light from these devices alone could also suppress your melatonin levels by as much as 20 percent, which is a more direct threat to your sleep. To avoid these issues, impose a moratorium on all electronic devices in the hour before your normal bedtime and be cautious about bright light from any sources in the hours before bed。
你上床睡覺(jué)前的幾個(gè)小時(shí)都做些什么可能最重要。有九成以上的美國(guó)人承認(rèn)在睡前一小時(shí)使用電子通訊工具。這是一個(gè)顯而易見的問(wèn)題，因?yàn)樗股钜拱l(fā)來(lái)的信息等可以進(jìn)入你的頭腦里。你可能沒(méi)有意識(shí)到的是，這些設(shè)備發(fā)出的光本身也可能使你的褪黑素水平至多減少20%，這對(duì)你的睡眠是一個(gè)更為直接的威脅。為避免這些問(wèn)題，在正常上床睡覺(jué)前的一個(gè)小時(shí)停止使用所有電子設(shè)備，避開任何光源發(fā)出的亮光。
Creating the right environment for sleep in your bedroom can also give you a head start. It is easier to sleep in a room that is a few degrees cooler than the temperature you are accustomed to throughout the day. This prevents your natural body clock from waking you up in the middle of the night. The same principle applies to noise, where using white noise apps or devices can drown out sounds that wake you up unnecessarily throughout the night. What’s critical for a good night of sleep is to create a routine where you eliminate as much variance as possible。
在臥室營(yíng)造一個(gè)良好的睡眠環(huán)境也可能有助于睡眠。在一個(gè)溫度比你全天習(xí)慣的溫度略低幾度的房間里，可能更容易安睡。這可以防止你的天然生物鐘在半夜把你喚醒。同樣的原則也適用于噪音。使用白噪音應(yīng)用或設(shè)備可以掩蓋會(huì)在夜間將你意外吵醒的聲音。一夜好眠的關(guān)鍵是制定一套固定程序，盡可能消除各種變數(shù)。
Prioritize seven to nine hours of high-quality sleep ahead of all else. You will be more likely to have a good workout, get more done at your job, and treat your loved ones better when you put sleep first. Keep in mind that every hour of sleep is a positive investment — not an expense. Based on all of the research on this topic, we need to make sleep a core value at home and work。
把每天力爭(zhēng)七到九個(gè)小時(shí)的高質(zhì)量睡眠擺在其他任何事之前。當(dāng)你把睡眠放在第一位的時(shí)候，你更有可能開心地健身，工作效率提高，更好地對(duì)待你的親人。記住每一個(gè)小時(shí)的睡眠都是積極的投資，而不是一種支出。根據(jù)有關(guān)這一主題的各種研究顯示，我們需要在家庭和工作中把睡眠作為一個(gè)核心價(jià)值。
Sacrificing sleep may no longer be a sign of strength。
犧牲睡眠可能不再是實(shí)力的表現(xiàn)。
