Regarding sleep关于睡眠（4/14）

We talked about change and you taking control over one habit that influences your sleep. We’re not going to assume that you’ve had a strike of halo moments yet. But you want to keep training. Because if you can own this habit for the purpose of improving your sleep, then you’re capable of changing other habits, as well.
我们谈论了变化，而且你控制了一个影响你睡眠的习惯。我们不会假设你已经有过光环时刻。但你想继续训练。因为如果你能养成这个习惯来改善你的睡眠，那么你也有能力改变其他习惯。

We all march to our own beat. That beat is called the Circadian rhythm. If you listen to it, it tells you – among other things – when it’s a good time to sleep. We all have a certain chronotype, which is a funky way of saying that your body has a preference on when it wants to go to bed and when it wants to rise. You could be a lark, a night owl, very nocturnal or bright and early while the sun’s still sleeping.
我们都随着自己的节奏前进。这个节奏被称为昼夜节律。如果你不顾其他事情听从它，它将会告诉你何时是最好的睡觉时机。我们都有一个特定的时间类型，这是一种时髦的方式，说你的身体对什么时候想上床睡觉，什么时候想起床有偏好。你可以是一只百灵鸟，一只夜猫子，非常夜间活动或明亮，在太阳还在睡觉的时候很早。

The Circadian rhythm is quite regular, so pay attention. Messing with your body clock is not the way to better sleep. But following your beat and knowing your chronotype, is. We suppose this is evolution’s way of saying that you should go with the flow.
昼夜节律非常规律，所以要注意。打乱你的生物钟并不能拥有好睡眠。但是顺应和知道你的昼夜节律，我们认为这是使你进入睡眠流体验的好方法。
We all march to our own beat.
我们都按自己的节奏前进。
Our clock works at its best when your body understands and can make sense of the place around you. Your body expects daylight during the day and regular meals, low intense exercise to deplete the energy resources and recover, and for the sun to set. It also expects rest.
当您的身体理解并能够理解您周围的地方时，我们的时钟会发挥最佳作用。你的身体期望白天日光和规律的膳食，低强度的运动来消耗能量资源和恢复，以及太阳落山。也需要休息。

Sleep drive is your biological pressure to sleep. When you first wake up, it’s low, depending on the quality of your rest. It increases throughout the day and the stronger it becomes, the more likely you are to fall asleep when the time is right. If you’ve had a few bad nights, it can become so strong, it pushes you to sleep when the time isn’t right. At daytime, in a meeting, while driving or caring for someone who matters to you.
睡眠驱动力是你睡觉的生物压力。当你第一次醒来时，它很低，这取决于你的休息质量。它一整天都在增加，它变得越强，你就越有可能在时机成熟时入睡。如果你度过了几个糟糕的夜晚，它可能会变得如此强大，它会促使你在时机不对的时候入睡。在白天，在会议上，在开车或照顾对你重要的人时。

That sleep hygiene stuff we talked about and that habit you picked up? Those are influencers on your sleep drive and your Circadian rhythm. Daylight, exercise, caffeine and screens, to repeat just a few.
我们谈论的睡眠卫生问题和你养成的习惯？这些是影响你的睡眠驱动和昼夜节律。日光，运动，咖啡因和屏幕，这几个。

We’d like to give the arousal system some extra attention, though. It’s powerful and a bit sneaky. You might not even be aware that it’s around and blocking your sleep drive from doing its job.
不过，我们想给唤醒系统一些额外的关注。它功能强大，有点鬼鬼祟祟。你甚至可能没有意识到它的存在，并阻止你的睡眠驱动器完成它的工作。

Sometimes, the brain struggles to know the difference between trying to catch a bus or running away from a saber-tooth cat, especially if you’re generally stressed in life. Even today, simple things can activate our fight or flight-mode. We might still need it to catch that bus, but we don’t need the sense of danger it brings. But again, the brain didn’t get that memo. So there it is.
有时，大脑很难分清试图赶上公共汽车和逃离剑齿猫之间的区别，特别是如果你在生活中通常感到压力。即使在今天，简单的事情也可以激活我们的战斗或飞行模式。我们可能仍然需要它来赶上那辆公共汽车，但我们不需要它带来的危险感。但同样，大脑没有得到那个启示。所以它就在那里。

Sometimes, the brain struggles to know the difference between trying to catch a bus or running away from a saber-tooth cat.
有时，大脑很难知道试图赶上公共汽车和逃离剑齿猫之间的区别。

The arousal system blocks your signal system from telling you that you’re sleepy, so even if your sleep drive is on, you’re not feeling it. Instead, we’re getting signals of danger and we need to stay alert until danger is gone. If something’s stressing you out and you can’t let it go, the arousal system is at work. But you could also be aroused by good news or an exciting encounter, and that charges you with a sense of reward, which ironically also blocks signals to sleep.
唤醒系统阻止你的信号系统告诉你你困了，所以即使你的睡眠驱动器是开着的，你也不会感觉到它。相反，我们得到的是危险的信号，我们需要保持警惕，直到危险消失。如果有什么事情让你感到压力，你不能放手，那么唤醒系统正在发挥作用。但你也可能被好消息或令人兴奋的遭遇所唤醒，这会让你获得一种奖励感，具有讽刺意味的是，这也阻碍了睡眠的信号。

There’s a balance of power here, of course. The longer you’re awake, the stronger your sleep drive. Eventually, sleep always wins. You just don’t want it to have to fight your signal system, to get there. You want the two to get along.
当然，这里有一种力量的平衡。你醒着的时间越长，你的睡眠驱动力就越强。最终，睡眠总是赢家。你只是不希望它必须与你的信号系统作斗争，才能到达那里。你希望两边相处融洽。

So what’s the advice to handle arousal, then? To relax and calm down?
那么，处理唤醒的建议是什么呢？放松和平静？
Absolutely not.
当然不是。
If we’d suggest to only let it be, style, we’d be downright disrespectful. We don’t know your situation. It isn’t always that easy. We do know that.
如果我们建议只让它成为Paul McCartney的风格，那将是彻头彻尾的不尊重。我们不知道您的情况。这并不总是那么容易。我们确实知道这一点。

But you are more in control of your arousal system than you think. You might have to catch that bus we mentioned or you’ll be late for something, but you don’t have to engage in social media close to bedtime. You don’t have to watch an action movie. You don’t need to exercise at 0900PM. You don’t need to solve work issues when you’re in bed. You don’t need piles of food half an hour before bedtime. You don’t need to think about scenarios that might or might not happen.
但你对你的唤醒系统的控制比你想象的要多。你可能不得不赶上我们提到的那辆公共汽车，否则你会迟到，但你不必在睡觉前参与社交媒体。您不必观看动作片。您不需要在09：00 PM进行锻炼。当你在床上时，你不需要解决工作问题。你不需要在睡前半小时吃成堆的食物。您不需要考虑可能发生或可能不会发生的场景。

These are only examples, mind you, but they’re commonly associated with things that upset people. You know best what upsets you. And now you know that before bedtime, you should work on your training to stay away from those upsetters, for as much as you can. The reaction might be primal, but the action rarely is. Save the real fury until the saber-tooth cats actually are outside your door.
请注意，这些只是例子，但它们通常与使人们感到不安的事情有关。你最清楚什么让你心烦意乱。现在你知道，在睡前，你应该进行训练，尽可能多地远离那些心烦意乱的人。反应可能是原始的，但行动很少是。保存真正的愤怒，直到剑齿猫真的在你的门外。

Be safe, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版

We all got our own beat and it’s called the Circadian rhythm. It’s a signal system and it tells you things like when you should eat, exercise and sleep.
我们都有自己的节拍，它被称为昼夜节律。这是一个信号系统，它告诉你什么时候应该吃饭，锻炼和睡觉。

Sleep drive is your biological pressure to sleep. When it’s aligned with your rhythm, your body and your sleep drive are in agreement when you should rest.
睡眠驱动力是你睡觉的生物压力。当它与你的节奏一致时，你的身体和你的睡眠驱动力在你应该休息的时候是一致的。

Arousal can block your sense of sleepiness, and that will make sleep more difficult for you. Mind your daily habits to prevent this from happening and take care of yourself. Keep an eye on factors that stir your arousal system and engage only in relaxing things close to bedtime. Arousal is a cool system but honestly, it’s a bit daft and you’re way smarter than your arousal. After all, we’re talking about a system that still thinks there are saber-tooth cats out there. As if, right?
唤醒可以阻止你的嗜睡感，这将使你的睡眠更加困难。注意你的日常习惯，以防止这种情况发生，并照顾好自己。注意那些搅动你的觉醒系统的因素，只在接近就寝时间的时候做放松的事情。唤醒是一个很酷的系统，但老实说，它有点愚蠢，你比你的唤醒聪明得多。毕竟，我们谈论的是一个仍然认为那里有剑齿猫的系统。好像，对吧？

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