基本常识

• 睡眠的好坏，并不完全由睡眠时长决定，而是要保证睡眠质量
• 平时经常睡不够，利用周末补觉也于事无补
• 在睡前进行运动制造疲劳感并不能提高睡眠质量
• 睡前喝酒可能对睡眠质量不利
• 使用助眠类补剂和安眠药要谨慎

睡眠相关研究

深度睡眠和睡眠效率

• 成年人每晚需要拥有 1.5~2 小时的深度睡眠，才能基本保证第二天头脑清醒，精神充沛。

睡眠周期

• R90 - 以 90 分钟作为一个睡眠周期，包括非眼动睡眠、眼动睡眠和快速眼动睡眠
• 一个完整的睡眠一般包括 4~6 个睡眠周期
• 一周保证 28~35 个睡眠周期最为理想

睡前醒后的黄金 90 分钟

• 睡前的 90 分钟要为睡眠创造足够的条件和环境，比如停止进食或消耗性的剧烈运动，让胃里的食物得到充分消化，让身体得到平静，在空间上充分感受睡眠氛围。
• 醒后的 90 分钟要为一天的开始做准备，逐渐唤醒大脑，比如喝杯咖啡、认真吃早餐，如果时间充足的情况下还可以做一些简单的运动，激发自己的身体。

常见失眠的原因

• 压力和焦虑
• 饮食摄入影响 「饮食时间段」
• 睡眠环境影响 「温/湿度」
• 心理健康问题 「抑郁/焦虑」
• 身体病症问题

了解自己的睡眠情况

睡眠日志

• 睡眠日志需要详细记录与睡眠相关的信息，为了更全面的帮助查找睡眠问题的真正原因，甚至可以把身体和心理状况，外界环境都记录下来
  • 当天的用药、饮品「咖啡、茶、酒、功能性饮料等」、运动情况
  • 白天是否小睡，以及睡眠时间
  • 睡前吃了什么，喝了什么
  • 卧室的温度和湿度或者卧室氛围的整体感受
  • 上床的时间，中间醒来几次，起床时间
  • 身体是否有疼痛或不适
  • 是否做梦，是否有噩梦
  • 第二天醒来的精神如何，是否影响了工作生活
  • 利用外界条件观察睡眠中是否存在说梦话、打呼噜等情况

睡眠记录 APP

除了记录睡眠时间和智能闹钟的功能之外，还可以用相机的闪光灯来检测睡前醒后的心率变化，有些 APP 还会提供录音功能，记录下夜晚入睡后是否说梦话或者磨牙。

提升睡眠的方法

• 睡前准备
  • 避免进食、饮酒和剧烈运动
  • 远离电子屏幕、手机、电脑和电视屏幕等，避免蓝光照射影响到体内促进睡眠的褪黑素分泌
  • 室内光线调整为暖色调
  • 检查卧室的温湿度「夏季 25 度，冬季 22-23 度，湿度在 50~60%」
• 床上细节
  • 避免胡思乱想
  • 尝试冥想和深呼吸
  • 掌握正确「合适」的睡姿
• 清晨起床
  • 保持固定的时间起床
  • 沐浴阳光，以抑制褪黑素的分泌，让睡眠周期归零
  • 保持早餐的习惯
• 午间小憩
  • 在正午 12 点至下午 3 点间，午休 15~30 分钟
  • 午睡超过半小时就会变成正式睡眠，再次清醒恢复状态需要更长时间，且会影响晚间入睡
• 卧室温湿度
• 空间布置和灯光
  • 建立起「上床即睡觉」的大脑认知
  • 暖光小夜灯
• 寝具
• 床垫
  • 合适的床垫需要起到均衡全身体重的作用

How Much Deep, Light, REM Sleep Do You Need

Four Stages of Sleep

• Drift from being awake to being asleep - light, REM
• Drifting into a steadier sleep - light
• Enter deep sleep
  • Your breathing, heartbeat, body temperature, and brain waves reach their lowest levels
  • Your muscles are extremely relaxed, and you are most difficult to rouse
• The deepest sleep
  • The healing stage
  • When tissue growth and repair take place
  • Important hormones are released to do their jobs
  • Cellular energy is restored
• In health adults, about 13 to 23 percent of your sleep is deep sleep
  • For 8 hours a night, that’s roughly 62 ~ 110 minutes
  • As you get older, you require less deep sleep

Deep Sleep Stage

• Memories are consolidated
• Learning and emotions process
• Physical recovery occurs
• Blood sugar levels and metabolism balance out
• The immune system is energized
• The brain detoxifies

How to Increase Deep Sleep

• Reducing stress
• Establishing sleep rituals and routines
• Using an eye mask to block out light
• Sleeping in a cool room
• Exercising
• Eating a healthy diet
• Listening to white or pink noise
• Brainwave entain-ment
• Meditation

Why You May Be Waking up Tired

• General sleep disorder
• Obstructive sleep apnea
• Not getting enough sleep
• Getting too much sleep
• Other health conditions that cause fatigue

Impact of Sleep Deprivation on the Body

• Memory troubles
• Mood changes
• Weakened immunity
• Trouble concentrating
• Poor response time and increased risk of accidents
• High blood pressure
• Weight gain
• Risk for diabetes
• Low sex drive
• Risk of heart disease
• Poor balance
• Early Aging

提升睡眠质量的技巧

1. View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. 接触阳光的必要性
2. Wake up at the same time each day and go to sleep when you first start to feel sleepy. 保持规律的作息
3. Avoid caffeine with 8-10 hours of bedtime. 别喝咖啡还有茶
4. If you have sleep disturbances, insomnia, or anxiety about sleep, try the research-support protocols on the Reveri app. 尝试助眠 APP
5. Avoid viewing bright lights, especially bright overhead lights between 10pm and 4am. 睡眠周期内避免强光
6. Limit daytime naps to less then 90 min, or don’t nap at all. 考虑合适的午休时间
7. If you wake up in the middle of night, but you can’t fall back asleep, consider doing an NSDR¹ protocol when you wake up. 对应夜间的不眠现象
8. Expect to feel really alert ~1 hour before your natural bedtime. 做好睡眠准备
9. Keep the room you sleep in cool and dark and layer on blankets that you can remove. 准备好环境
10. Drinking alcohol messes up your sleep. As do most sleep medications. 别喝酒、吃药
11. Kids (and indeed all of us) have changing sleep need over time. Adjust accordingly. 维持一个自适应的睡眠周期

NSDR

Non-Sleep Deep Rest protocols are easy techniques that help you rest your brain.

Non-Sleep Deep Rest protocols take just 10-20 minutes and options include self-hypnosis, Yoga Nidra or even a short nap!

They have been scientifically proven to increase your ability to learn, reduce stress, feel calm and fall asleep easier.

References

• 了解这些小技巧，今晚开始努力睡个好觉
• How Much Deep, Light, and REM Sleep Do You Need?
• Toolkit for sleep
• Non-Sleep Deep Rest: Easy & Proven Way to Recharge Your Brain