醒醒吧，人們。你們在睡眠上欺騙了自己

醒醒吧，人們。你們在睡眠上欺騙了自己

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

你所相信的睡眠可能只是一個白日夢。

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.

紐約大學朗格尼健康醫(yī)學院的研究人員于本周二在《睡眠健康》期刊上發(fā)表了一項研究，他們稱，很多人對睡眠的理解缺乏事實依據，甚至可能對健康有害。

Here are 4 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.

以下是我們經常對睡眠做出的4個非常錯誤、不健康的假設。我們一生中大約有三分之一的時間都在睡眠中度過，如果我們活到100歲，那么我們總共有12227天的睡眠時間。

1. Adults need five or fewer hours of sleep

成年人需要5小時或更少的睡眠

"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, a professor in the Department of Population Health.

“如果你想有能力在白天發(fā)揮最好的功能，不生病，精神煥發(fā)，能夠過你喜歡的生活方式，你需要睡幾個小時？”人口健康部門的教授，高級研究調查員吉拉爾丹問道。

"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."

事實證明，很多人覺得每晚睡眠不足5小時就可以了。”“這是我們發(fā)現(xiàn)的最有問題的假設。”

We're supposed to get between seven and 10 hours of sleep each night, depending on our age, but the US Centers for Disease Control and Prevention says that a third of Americans sleep fewer than seven hours a night. According to World Sleep Day statistics, sleep deprivation is threatening the health of up to 45% of the global population.

根據我們的年齡，我們每晚應該睡7到10個小時，但美國疾病控制與預防中心表示，三分之一的美國人每晚睡眠不足7個小時。根據世界睡眠日的統(tǒng)計，睡眠不足正威脅著全球45%的人口的健康。

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

“隨時隨地”入睡對健康有益

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.

睡眠專家說，汽車、火車、飛機一開動就睡著并不是一個休息好了的人的標志。事實上，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' or mini-sleep episodes," Robbins said. 'It means your body is so exhausted that whenever it has a moment, it's going to start to repay its sleep debt."

羅賓斯說：“隨時隨地立即入睡是一個信號，表明你沒有得到足夠的睡眠，你正在進入‘微睡眠’或迷你睡眠階段。”“這意味著你的身體已經非常疲憊，只要有時間，它就會開始補覺。”

3. Your brain and body can adapt to less sleep

你的大腦和身體可以適應較少的睡眠

People also believed that the brain and body could adapt and learn to function optimally with less sleep. That too is a myth, experts say. That's because your body cycles through four distinct phases of sleep to fully restore itself.

人們還相信，大腦和身體可以適應并學會在睡眠較少的情況下發(fā)揮最佳功能。專家說，這也是一個誤解。這是因為你的身體要經歷四個不同的睡眠階段才能完全恢復。

In stage one, you start to lightly sleep, and you become disengaged from your environment in stage two, where you will spend most of your total sleep time. Stages three and four contain the deepest, most restorative sleep and the dreamy state of REM, or rapid eye movement sleep.

在第一階段，你開始輕度睡眠，在第二階段你從你的環(huán)境中解脫出來，在那里你將花費大部分睡眠時間。第三階段和第四階段包含最深，最具恢復力的睡眠和快速眼動睡眠的夢幻狀態(tài)。

It's tough to wake a person from deep sleep. If you do wake, you can feel groggy and fatigued; mental performance can be affected for up to 30 minutes, studies show.

要把一個人從沉睡中喚醒是很難的。研究表明，如果你醒了你可能會感到昏昏欲睡和疲憊：精神表現(xiàn)可能會受到長達30分鐘的影響。

4. Drinking alcohol before bed helps you fall sleep

睡前喝酒有助于入睡

Do you think a nightcap before bed will help you fall asleep and stay asleep? Dream on.

你認為睡前喝一杯酒能幫助你入睡嗎?做夢吧。

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."

羅賓斯說，酒精可能會幫助你入睡，但好處僅此而已。相反，它把你困在較淺的睡眠階段，“極大地降低了你晚上的睡眠質量。”