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So I want to switch now
下面我要讲另一个话题
to what is sufficient for good night sleep
就是一晚睡多久才算是睡好了
You are all wondering how much sleep do I need
我给大家看了那么多的数据
after I show you these data
你们都想知道自己到底需要睡多久
but what we really would say is
我们认为
the average person need 7 to 8 hours
普通人一般需要7到8小时的睡眠时间
Some of you may be under the impression
有的人可能有这样的印象
that you need 8 hours and you need 8 hours every night
即你需要睡8小时 每晚都需要睡够8小时
That's not true
这并不正确
You need what you need
睡眠需求因人而异
And it should be something between 7 and 8 hours
应该是7到8小时
Adolescents need more like 9 hours
未成年人大约需要9小时
but the average person need 7 to 8
但普通人需要7到8小时的睡眠时间
It varies considerably
人和人之间的差异很大
and sleep loss...
失眠...
this is the old quote
有一个早期的研究数据说
sleep loss as little as 1.5 hours
失眠1.5个小时
can decrease daytime alertness by 33%
会使人的日间警醒度降低33%
I like the blood alcohol comparison better
但我更喜欢用血液中的酒精含量来比较失眠
How much sleep do you need?
那么你需要多少睡眠时间呢?
You need the amount that permits you
如果你在一天当中能够保持清醒
to be awake
有清晰度应变能力 感觉精力充沛
alert, and energetic throughout the day
那么就证明你的睡眠时间充足
So if you fall in asleep in this lecture
如果你在听讲座的时候睡着了
you need to get more sleep
就说明你应该多睡一点
If you are falling in asleep at home watching TV
如果你看电视的时候睡着了
you need to get more sleep
那么也说明你需要多睡一点
if you are getting 5 or 6 hours of sleep
如果你只睡了5到6个小时
and you are ok, you are not falling asleep
一切正常 没有打瞌睡
then that's what you need
那么你所需要的睡眠时间就是5到6个小时
But if you are sleeping 8 hours
但如果你睡了8个小时
and you still have trouble staying awake during the day
早上仍然感觉很难起床
you need more than 8 hours
那么你就需要睡上8个小时以上
So it's a good test of how much you need
所以你可以通过这个来衡量你需要睡多久
When to be concerned about your sleep is
那么什么情况下你需要担心自己的睡眠呢
if you take longer than 30 minutes to fall asleep
如果一周之内超过3个晚上
on 3 or more nights as week
你花上30分钟以上的时间才能入睡
So an occasional night
所以如果你只是偶尔
when it takes you a long time to get to sleep
用了很长时间才得以入睡
don't worry about
那么你不需要担心
but if it's three or more nights a week
大脑如果这种情况每周发生3次以上
we would be concerned
那么就需要担心了
and want to really look at initiation and insomnia
我们会检查你的入睡和失眠情况
and what's going on
了解到底是什么原因造成了这种状况
If you wake up 3 or more times at night
如果你一晚醒来的次数超过3次
