Restrict your sleep限制你的睡眠（9/14）

About those hours, though. Of sleep every night, that is.
不过，大约是那些时间。每天晚上睡觉，就是这样。
We want to underline what we said a few days ago – don’t stress out over some perception of how many hours of sleep you need. No one else but you know what you need, and if you don’t know, then no one else but you can find out.
我们想强调我们几天前所说的话 —— 不要因为对你需要多少小时的睡眠的一些看法而感到压力。除了你知道你需要什么之外，没有其他人，如果你不知道，那么除了你之外，没有其他人可以找到。

Depending on where we are in life, our sleep patterns vary. Young people tend to sleep more, old people less, babies a lot (no, really, they do) and parents to these babies, not so much (cause babies didn’t get the memo on regularity either). You could get sick and sleep tons but wake up weary, or not sleep much but still feel fine. So take it from us, cause we’ve tracked sleep for a decade. Here’s our OneOhOne on sleep tracking:

根据我们在生命的不同阶段，我们的睡眠模式会有所不同。年轻人往往睡得更多，老年人更少，婴儿很多（不，真的，他们这样做），而这些婴儿的父母，不是那么多（因为婴儿也没有定期收到备忘录）。你可能会生病，睡得很沉，但醒来时很疲惫，或者睡不着觉，但仍然感觉很好。所以从我们这里取走经验，因为我们已经跟踪睡眠十年了。以下是我们关于睡眠跟踪的事实：

If you feel rested, you probably are.
If you don’t, you probably aren’t.
And if so, don’t worry about it.

如果你感到得到了休息，你可能是。
如果你没有这种感觉，你可能不是得到了休息。
如果是这样，请不要担心。

If you feel rested, you probably are.
如果你感到得到了休息，你基本上是。

If your commitment remains true to this course, you have defined a regularity window and you’ve followed it for a few days.

如果你的承诺仍然忠于这门课程，你已经定义了一个规律性窗口，你已经遵循了它几天。

You go to bed at your earliest possible bedtime. You get up at your set wakeup time. Weekends are no exceptions. Your time in bed is for sleeping. You spend no less than five and a half hours in bed per night, no matter.

你尽可能早的就寝时间上床睡觉。您在设置的唤醒时间起床。周末也不例外。你在床上的时间是睡觉。无论如何，你每晚在床上花费不少于五个半小时。

Essentially, you’re restricting your sleep window. Not your sleep, by definition, but the time for it, in your quest for better sleep.
从本质上讲，您正在限制您的睡眠窗口。根据定义，不是你的睡眠，而是你寻求更好睡眠的时间。

You’ll know this is working when your sleep efficiency is high and the time spent in bed is dedicated to sleep.

当你的睡眠效率很高，在床上花费的时间专门用于睡眠时，你就会知道这是有效的。

Your own measurement point for this is that if you feel rested in the morning, you probably are. If you can manage chores, work, family or whatnot, then that feeling is probably true throughout the day as well. You can still be tired, especially if you got a lot going on, but if you’re exhausted … well, either you’re working yourself too hard or you’re not getting the rest you need yet. The two together is not a rare combination.

你自己的衡量点是，如果你早上感到休息，你可能就是这样。如果你能管理家务，工作，家庭或其他什么，那么这种感觉可能在一整天都是真的。你仍然会感到疲倦，特别是如果你做了很多事情，但如果你筋疲力尽......好吧，要么你太努力了，要么你没有得到你需要的休息。两者在一起并不是罕见的组合。

If you’re starting your sleep restriction from the five and a half hour limit, you’re likely to still feel tired, even if your workload when you’re awake is reasonable. But if those hours in bed consist mostly of restful sleep, then your training is paying off. You’re on your way to positive change.

如果你从五个半小时的限制开始你的睡眠限制，你很可能仍然会感到疲倦，即使你醒着时的工作量是合理的。但是，如果在床上的那些时间主要是宁静的睡眠，那么你的训练就会得到回报。你正在走向积极的变化。

Now, take note. Here’s where things get real interesting. As if they weren’t already.
现在，请注意。这就是事情变得真正有趣的地方。好像他们还没有。

After about a week, you can shift your earliest possible bedtime back with about 15 to 30 minutes. This increases your window for sleep and pushes your bedtime back.
大约一周后，你可以用大约15到30分钟的时间把你最早的就寝时间移回来。这会增加你的睡眠窗口，并把你的就寝时间推回去。

So if your earliest possible bedtime was 11:30PM before, then perhaps it’s time to go to bed at 11:00PM after a week of restricting your sleep window like this. Don’t tweak your wakeup time. That one’s your constant. Do not change that.

因此，如果你最早的就寝时间是晚上11：30，那么也许是时候在晚上11点睡觉了，经过一周的这样限制你的睡眠窗口。不要调整你的起床时间。那是你的常量。不要改变这一点。

No, really, we mean it. Don’t change your wakeup time. Only your earliest possible bedtime.
不，真的，我们是认真的。不要更改唤醒时间。只有更改您最早的就寝时间。

Gradually, as the weeks progress, you can repeat this exercise to increase your earliest possible bedtime per week by 15 to 30 minutes. If it’s working for you, then you’re feeling sleepy at your earliest possible bedtime and you’re ready to sleep.

渐渐地，随着几周的进展，你可以重复这个练习，每周尽可能早的就寝时间增加15到30分钟。如果它对你有用，那么你在尽可能早的就寝时间就会感到困倦，你已经准备好睡觉了。

But if not, then just don’t go to bed. As you’re expanding your window, earliest possible bedtime means if you’re sleepy, you can go to bed now. If you’re not sleepy, then wait. Because bed is for sleep, remember?

但如果没有，那就不要上床睡觉。当你扩大你的窗口时间时，尽可能早的就寝时间意味着如果你困了，你现在可以上床睡觉了。如果你不困，那就等一下。因为床是用来睡觉的，还记得吗？

Just never, ever, go below the five and a half hour line rule. Even if that time’s not all spent on sleeping. Only people who feed a mogwai after midnight would do that.

只是永远不会，永远，低于五个半小时的基线规则。即使那段时间并不全都花在睡觉上。只有那些在午夜后喂食莫格瓦伊的人才会这样做。

At some point, you’re at a place where you’re getting the hours you need. When you’re there, you stop expanding your earliest possible bedtime because now, you’re in a place where you can obtain your best possible sleep.

在某些时候，你处于一个获得所需时间的地方。当你在那里时，你停止了你最早的就寝时间，因为现在，你处于一个可以获得最佳睡眠的地方。

How do you know when that is, though?
但是，您如何知道这是什么时候呢？

It’s like we said a few sentences ago. If you feel rested, you probably are. If that feeling remains throughout the day and your workload’s reasonable, it’s most likely true. Furthermore, if your hours in bed are spent on sleep, then that’s even stronger proof that you’re where you should be.
就像我们前几句话说的。如果你感到休息，你可能是。如果这种感觉一整天都存在，并且你的工作量是合理的，那么很可能是真的。此外，如果你在床上的时间都花在了睡眠上，那么这更能证明你是在你应该去的地方。

At some point, you’re at a place where you’re getting the sleep hours you need.
在某些时候，你处于一个获得所需睡眠时间的地方。

But for now, our advice is to stay with the times you’ve set. Let’s get that routine in place. Give your brain a chance to learn. We’ll remind you in a few days when it might be time to expand the window.
但就目前而言，我们的建议是坚持你设定的时间。让我们把这个例行程序落实到位。给你的大脑一个学习的机会。我们会在几天后提醒您，届时可能需要扩展窗口。

Meanwhile, listen to your body every morning. Reach out to it, and be honest to yourself.
同时，每天早上倾听你的身体。向它伸出援手，对自己诚实。

Do you feel rested?
If you do, your training’s paying off.
If not, keep working. Don’t worry about it. You’re not failing. This is all part of the deal.
你感觉得到休息了吗？
如果得到了，您的训练正获得回报。
如果没有，请继续工作。别担心。你没有失败。这都是交易的一部分。

Until next time, Sleep Cycle with Martin Reed from Insomnia Coach®

BRIEFLY
简要版

Don’t stress out over how many hours of sleep you need. We’re all different. Instead, be curious and find out where your baseline is. Practice sleep restriction to slowly expand your earliest possible bedtime over time, until you’ve found the hours that are right for you.
不要为需要多少小时的睡眠而有压力。我们都是不一样的。相反，要有好奇心，找出你的基线在哪里。练习睡眠限制，随着时间的推移慢慢扩大你最早的就寝时间，直到你找到适合你的时间。

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