Regularity and sleep规律和睡眠（5/14）

So we talked about the Circadian rhythm and how it’s your beat through the day. We also talked about sleep drive and how the arousal system might get in the way of that.

所以我们谈到了昼夜节律，以及它是如何成为你一天中的节拍的。我们还谈到了睡眠驱动，以及唤醒系统如何阻碍这一点。

Let’s tap this knowledge now and use it in practice. We’re going to focus on an exercise based on methods applied by Martin Reed, as recommended by him on insomniacoach.com. It orbits around the idea of your rhythm and uses regularity to give your sleep drive a friendly push in the right direction.

让我们现在利用这些知识，并在实践中使用它。我们将专注于基于马丁·里德（Martin Reed）应用的方法的练习，正如他在 insomniacoach.com 上所建议的那样。它围绕着你的节奏的想法，并使用规律性给你的睡眠驱动器一个友好的推动朝着正确的方向。

The very idea of how many hours of sleep you need, might stress you out. But some need more and some need less. Don’t think for a minute that we all need to sleep for eight hours to get quality rest. This is true for some, but certainly not for all. To find out what you need, you should search for your beat and discover your chronotype, to find out if you’re a lark, a night owl or something in between. That is your key to quality rest.

一想到你需要多少小时的睡眠，可能会让你感到压力。但有些人需要更多，有些人需要更少。不要以为我们都需要睡八个小时才能得到高质量的休息。这对某些人来说是正确的，但肯定不是对所有人来说都是如此。要找出你需要什么，你应该搜索你的节拍并发现你的计时类型，找出你是百灵鸟，夜猫子还是介于两者之间的东西。这是您获得优质休息的关键。

No matter if we’re nocturnal or early risers, we benefit from regular bedtimes and wakeup times. When those align with your rhythm, you got a sweet spot that brings you closer to your best possible sleep. In this context, regularity means that you should find a bedtime that works for you and stick to it.

无论我们是夜间活动还是早起，我们都会从规律的就寝时间和起床时间中受益。当这些与你的节奏一致时，你会得到一个甜蜜点，让你更接近你最好的睡眠。在这种情况下，规律性意味着你应该找到一个适合你的就寝时间，并坚持

Bedtime in this case means literally that – go to bed. Not go to bed and watch a movie, read a book or solve a crossword. You must associate your bed with sleep, or your body will think that anything goes when in bed. To make this even clearer, if you’re not sleepy – then wait until you are. You can go past your set bedtime if you’re not feeling sleepy, only for the purpose to avoid those tosses and turns while you wait for sleep to come. We’ll get back to this, but for now, know that the bed is for sleep. So your bedtime and you feeling sleepy, should ideally be a match. But if not, wait until you’re sleepy.

在这种情况下，就寝时间的字面意思是 - 上床睡觉。不要上床睡觉看电影，看书或解决填字游戏。你必须把你的床和睡眠联系起来，否则你的身体会认为在床上任何事情都会发生。为了更清楚地说明这一点，如果你不困倦 - 那就等到你困了。如果你不感到困倦，你可以超过你设定的就寝时间，只是为了避免在你等待睡眠到来时辗转反侧。我们会回到这个问题，但现在，要知道床是用来睡觉的。所以你的就寝时间和你感到困倦，理想情况下应该是匹配的。但如果没有，请等到你困了。

We all benefit from regular bedtimes and wakeup times.

我们都受益于规律的就寝时间和起床时间。

Regularity applies to when you get up as well. Find a place in time where you feel it’s right for you to rise, and follow it. Don’t stray in bed, don’t snooze, don’t toss and turn, half awake. If you decide to get up at 0600AM, then get up. Every day, including weekends. Even if you’ve had a tough night. Get up. If regularity is a struggle for you and you have to pick your fights, pick this one. Get up at the same time. Every day.

规律性也适用于你起床的时候。及时找到一个你觉得适合你上升的地方，然后跟随它。不要在赖在床上，不要打盹，不要辗转反侧，半醒着。如果您决定在06：00 AM起床，那就起床吧。每天，包括周末。即使你度过了一个艰难的夜晚。起床。如果规律性对你来说是一场斗争，你必须选择你的战斗，那就选择这个。同时起床。每天。

When you’re irregular, you stray from your rhythm. The effect is the same as travelling over time zones. Your brain doesn’t know the difference. Juggling with bedtimes and wakeup times means you’re juggling with your brain. As a result, your recovery won’t be as efficient. It’s like jetlag, but without the benefit of the actual trip.

当你不规则时，你会偏离你的节奏。效果与跨时区旅行相同。你的大脑不知道其中的区别。在就寝时间和起床时间之间徘徊意味着你正在与大脑打交道。因此，您的恢复效率不会那么高。这就像时差，但没有实际旅行的好处。

Go to bed at your earliest possible bedtime every night, including weekends. Not before, even if you’re tired. Wait until your earliest possible bedtime.

每天晚上尽早就寝，包括周末。以前没有，即使你累了。等到你最早的就寝时间。

Get up at the same time every morning, including weekends.
即便是在周末也在同一时间起床。
If you’re a morning chronotype, you want your earliest possible bedtime to be early and you want to get up early.

如果你是一个早起型，你希望你最早的就寝时间早点，你想早起。

If you’re an evening chronotype, you want your earliest possible bedtime to be late and you want to get up late.
如果你是一个晚睡型，你希望你最早就寝时间晚点，你想晚起。

If you’re not sure about your rhythm (and we kind of think you’re not, and that’s totally fine, you know), if you don’t know how to define your earliest possible bedtime and wakeup time, then there’s a way to find out. Let’s restrict your sleep to a more compressed but efficient rest, and work from there. It goes a little something like this:

如果你不确定自己的节奏（我们有点认为你不是，这完全没问题，你知道），如果你不知道如何定义你最早的就寝时间和起床时间，那么有一种方法可以找出答案。让我们把你的睡眠限制在一个更压缩但更有效的休息，然后从那里开始工作。它有点像这样：

Think about how many hours of sleep you get each night, right now.
想想现在你每晚睡多少小时。
Not how many hours you’d like to have. Only how many hours you’re getting, right now.
不是你想睡多少小时。只是你现在睡多少小时。
Don’t apply value or judgement to this. Just accept it.
不要评价或应用价值，只是接受它。
Don’t consider general recommendations or even your own perception of this. If someone goes “You need eight hours or else”, walk away from that person.

不要考虑一般性的建议，甚至不要考虑你自己对此的看法。如果有人说“你需要八个小时，否则”，离开那个人。

Only look at the hours you’re getting, right now.
Okay?
现在只是看看你睡多少小时。好么？
Now, decide when you want to get up.
现在，决定你何时起床。

Say you’re a lark. Well, lark-ish. You want to get up at 06:00AM. Larks don’t necessarily need to get up at precisely 06:00AM, but for the sake of argument, we’ll use 06:00AM. And don’t listen to people that go “Winners rise early” or “Success sleeps late”. Forget about them. This is your beat. Your rhythm.
So don’t mind them. Set your time. Not some silly Winner Time.

Say you’re a lark. Well, lark-ish. You want to get up at 06:00AM. Larks don’t necessarily need to get up at precisely 06:00AM, but for the sake of argument, we’ll use 06:00AM. And don’t listen to people that go “Winners rise early” or “Success sleeps late”. Forget about them. This is your beat. Your rhythm.
So don’t mind them. Set your time. Not some silly Winner Time.

Say you’re a lark. Well, lark-ish. You want to get up at 06:00AM. Larks don’t necessarily need to get up at precisely 06:00AM, but for the sake of argument, we’ll use 06:00AM. And don’t listen to people that go “Winners rise early” or “Success sleeps late”. Forget about them. This is your beat. Your rhythm.
So don’t mind them. Set your time. Not some silly Winner Time.

假设你是一只百灵鸟。嗯，百灵鸟式的。你想在06：00 AM起床。云雀不一定需要在06：00 AM起床，但为了便于论证，我们将使用06：00AM。不要听那些说“赢家早起”或“成功睡得很晚”的人。忘掉他们吧。这是你的节拍。你的节奏。
所以不要介意他们。设置您的时间。不是一些愚蠢的赢家时间。

Good.
好
Now, count back the hours of sleep you’re currently getting.
If you sleep six hours per night now, and want to get up at 06:00AM, then count back to 12:00AM (that’d be midnight, for those of you who don’t swear by AM / PM).

现在，倒数一下您当前获得的睡眠时间。
如果你现在每晚睡六个小时，并且想在06：00 AM起床，那么请倒计时到12：00AM（对于那些不发誓AM / PM的人来说，那将是午夜）。

Finally, slap on an extra half hour. You need to give yourself a chance to fall asleep, after all.

最后，再拍半个小时。毕竟，你需要给自己一个入睡的机会

In this example, this would put your earliest possible bedtime at 11:30PM. Not sooner. Not later.

在这个例子中，这将使你最早的就寝时间在晚上11：30。不早。以后不会。

There’s one exception.
这没有例外。
Even if you sleep less than five hours right now, set your frame to be at least five hours and that extra half hour added for falling asleep. So time in bed, no less than five and a half hours, no matter the circumstances. We need to draw the line somewhere, after all.

即使您现在睡眠时间少于五个小时，也要将框架设置为至少五个小时，并增加半个小时才能入睡。所以在床上的时间，不少于五个半小时，无论情况如何。毕竟，我们需要在某个地方划清界限。

If you want to set your earliest possible bedtime to 10:00PM but your body’s not sending signals that it’s time to rest and your sleep drive isn’t there yet, don’t set that time. Define an earliest possible bedtime where you’ll give sleep a chance. You don’t want to spend hours in bed, waiting for sleep. That’s not what the bed is for. Bed is for sleep. Don’t associate it with anything else.
Oh, all right. There’s the occasional cuddle as well. But that aside, bed is for sleep.

如果你想把最早的就寝时间设置为晚上10：00，但你的身体没有发出信号，表明是时候休息了，你的睡眠驱动器还没有，不要设置这个时间。定义一个最早的就寝时间，在那里你会给睡眠一个机会。你不想在床上呆上几个小时，等待睡眠。这不是床的用途。床是睡觉的。不要将其与其他任何内容相关联。
哦，好吧。偶尔也有拥抱。但除此之外，床是用来睡觉的。

Now, write down your place in time for sleep, on a piece of paper.

现在，在一张纸上及时写下你睡觉的地方。

When to go to bed. This is your earliest possible bedtime.
什么时候上床。这是你最早的上床时间。
When to get up. This is your wakeup time.
什么时候起床。这是你的醒来时间。
Look at the numbers.
看着这些数字。
And commit to them.
对他们承诺。
Sincerely, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版

Regularity is key to good sleep. You want to maintain a regular earliest possible bedtime and latest possible out of bed time over the week and weekend. Define your window for sleep and stick to it, because out of all the things you can do to get better sleep, this is one of the most beneficial ones. If you can’t adhere to both, then go for the wakeup window. Get up at the same time. Every day. Your body will thank you for it. Perhaps not tomorrow. But in time, it will. Training pays off. Always.

规律性是良好睡眠的关键。您希望在一周和周末保持有规律的最早就寝时间和最新的可能睡前时间。定义你的睡眠窗口并坚持下去，因为在你可以做的所有事情中，为了获得更好的睡眠，这是最有益的事情之一。如果您无法同时遵守两者，请转到唤醒窗口。同时起床。每天。你的身体会感谢你。也许明天不会。但随着时间的推移，它会的。训练总有回报。

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