醒醒吧人类: 你们在睡眠上欺骗了自己

Hey. What you believe about sleep may be nothing but a pipe dream.

嘿。你所相信的睡眠可能只是一个白日梦。

Many of us have notions about sleep that have little basis in fact and may even be harmful to our health, according to researchers at NYU Langone Health's School of Medicine, who conducted a study published Tuesday in the journal Sleep Health.

纽约大学朗格尼健康医学院的研究人员周二在《睡眠健康》杂志上发表了一项研究。他们表示，我们中的许多人对睡眠的概念缺乏事实依据，甚至可能对我们的健康有害。

"There's such a link between good sleep and our success," said lead study investigator Rebecca Robbins, a postdoctoral research fellow in the Department of Population Health at NYU Langone Health.

“良好的睡眠和我们的成功之间存在着这样的联系，”研究负责人丽贝卡罗宾斯说。她是纽约大学朗格尼健康学院人口健康系的博士后研究员。

Here are 5 very wrong, unhealthy assumptions we often make about sleep, an act in which we spend an estimated third of our lives -- or, if we lived to 100, about 12,227 combined days.

下面是我们经常对睡眠做出的5个非常错误、不健康的假设。据估计，我们一生中有三分之一的时间是在睡眠中度过的——如果我们活到100岁，那么总共大约有12227天。

1. Adults need five or fewer hours of sleep

成年人需要5小时或更少的睡眠

"If you wanted to have the ability to function at your best during the day, not to be sick, to be mentally strong, to be able to have the lifestyle that you would enjoy, how many hours do you have to sleep?" asked senior study investigator Girardin Jean-Louis, a professor in the Department of Population Health.

“如果你想有能力在白天发挥你最好的状态,不生病,精神强大,拥有能让你享受的生活方式,你需要睡几个小时?”人口健康系教授、高级研究员Girardin Jean-Louis说。

"It turns out a lot of people felt less than five hours of sleep a night was just fine," he said. "That's the most problematic assumption we found."

他说:“事实证明，很多人觉得每晚睡眠不足五小时就可以了。”“这是我们发现的最有问题的假设。

2. It's healthy to be able to fall asleep 'anywhere, anytime'

“随时随地”入睡是健康的

Falling asleep as soon as the car/train/airplane starts moving is not a sign of a well-rested person, sleep experts say. In fact, it's just the opposite.

睡眠专家说，汽车/火车/飞机一开动就睡着并不是一个人休息好了的标志。事实上，恰恰相反。

"Falling asleep instantly anywhere, anytime, is a sign that you are not getting enough sleep and you're falling into 'micro sleeps' ," Robbins said. 'It means your body is so exhausted."

罗宾斯说:“无论何时何地，如果你马上睡着了，那就说明你睡眠不足，你进入了‘微睡眠’状态。”“这意味着你的身体非常疲惫。”

3. Your brain and body can adapt to less sleep

你的大脑和身体可以适应较少的睡眠

People also believed that the brain and body could adapt and learn to function optimally with less sleep. That is a myth, experts say.

人们还认为，大脑和身体可以适应，并学会在睡眠较少的情况下以最佳状态工作。专家说，这是一个谬论。

4. Drinking alcohol before bed helps you fall sleep

睡前喝酒有助于入睡

Alcohol may help you fall asleep, but that's where the benefits end, Robbins said. Instead, it traps you in the lighter stages of sleep and "dramatically reduces the quality of your rest at night."

罗宾斯说，酒精可以帮助你入睡，但好处仅此而已。相反，它把你困在较浅的睡眠阶段，“极大地降低了你晚上的休息质量。”

5. Not sleeping? Stay in bed with eyes closed

睡不着?闭着眼睛躺在床上

In reality, Robbins said, it takes a healthy sleeper about 15 minutes to fall asleep. If you're tossing and turning much longer than that, you should get out of bed, change the environment and do something mindless: "Keep the lights low and fold socks," she suggested.

罗宾斯说，实际上，一个健康的睡眠者大约需要15分钟才能入睡。如果你辗转反侧的时间超过这个时间，你应该起床，换个环境，做一些不需要动脑筋的事情:“把灯调暗，叠袜子，”她建议道。