8小时睡眠论可能是错的

今天，#8小时睡眠论可能是错的#的话题引发热议。我们真的需要每晚8小时的睡眠吗？

🤔️小作业：

1. column是什么意思？

2. nuance是什么意思？

3. counterproductive是什么意思？前缀counter-有什么含义？

4. 什么是orthosomnia?

无注释原文：

Do You Really Need 8 Hours of Sleep Every Night? 

Body Stuff with Dr. Jen Gunter

From: TED

Sleep is so important.

We need it to live.

And when we can't sleep, we're desperate for help.

But lately, our fascination with sleep feels as if it's taken on an urgency.

Do a quick internet search for sleep and you'll find a slew of articles about how to make your sleep perfect.

New gadgets, fancy alarm clocks, stay away from blue light.

There are lots of services, products and advice columns that tell us we're sleeping wrong.

Not enough, not quality sleep, wrong position.

Even worse, you might find scary messaging claiming that if you're not sleeping right, your life is going to be shorter. You're going to get all kinds of diseases.

One of the biggest worries we have about our sleep is that we're not getting enough and that anything less than seven hours a night means that we’re doomed to bad health, everything from high blood pressure to Alzheimer’s disease.

But there are two flaws with this kind of messaging.

The first flaw is that it's not completely accurate.

Seven to eight hours of sleep, while recommended for adults, is just an average.

And while messages have to be simplified for health communication to the public, sometimes important nuances get lost.

So yes, it's true that not getting enough sleep in the long term is associated with health problems like cardiovascular disease, diabetes, and depression.

But fixating solely on seven to eight hours ignores the fact that there's a range of sleep that people need.

The duration of a good night's sleep can be different for different people.

Some adults need eight, but some are just fine on six.

The second flaw with this kind of doomsday messaging is that it can be counterproductive, especially for people who do have trouble sleeping.

For instance, in 2019, it was estimated that 21 percent of adults in the US were wearing sleep tracking devices. And that number is probably growing.

And I get it.

It's fascinating to see how much sleep you've gotten each night and to know what part of your night was spent in deep sleep or dreaming.

But having all of that sleep data is causing some people to become obsessed with it so much so that it’s leading to a condition some called orthosomnia - a preoccupation with the constant need to achieve perfect sleep.

And this condition, ironically, is causing more sleep problems.

Now orthosomnia might be an extreme example, but the anxiety of not getting enough sleep is keeping some of us up at night.

So here's what some experts are saying. Stop fixating on the number because that can lead to unrealistic expectations of sleep.

According to Dr. Colleen Carney, a psychologist and the head of the Ryerson University Sleep Lab, the basic questions you should ask yourself are:

Do I feel reasonably well-rested during the day?

Do I generally sleep through the night without disturbances?

Or, if I wake, do I fall back asleep easily?

Can I stay awake through the day without involuntarily falling asleep?

If your answers are yes to all three, you probably don't need to worry about your sleep.

And if you're struggling with your sleep, instead of buying expensive blue light filters or fancy sleep trackers, try talking with your doctor to make sure there aren't any medical conditions that need to be explored first.

Then try evidence-based recommendations laid out by the American Academy of Sleep Medicine.

What's really cool is that there's a highly effective therapy - called cognitive behavioral therapy for insomnia, or CBT-I. It doesn’t have any medications involved. And it has a really low failure rate.

- ◆ -

注：中文文本为TED译文，仅供参考

含注释全文：

Do You Really Need 8 Hours of Sleep Every Night? 

每晚真的都需要睡到八小时吗？

Body Stuff with Dr. Jen Gunter

From: TED

Sleep is so important.

睡眠很重要。

We need it to live.

我们需要睡眠才能生存。

And when we can't sleep, we're desperate for help.

而如果我们无法入睡，就会急切地寻求协助。

desperate /ˈdes.pər.ət/ 1）表示“非常需要的；非常想要的”，英文解释为“needing or wanting something very much”举个🌰：

They are desperate for help. 他们非常需要帮助。

2）表示“（因绝望而）拼命的，不顾一切的”，英文解释为“feeling that you have no hope and are ready to do anything to change the bad situation you are in”举个🌰：

The doctors made one last desperate attempt/effort to save the boy's life. 医生们为挽救男孩的生命作了最后一次努力。

But lately, our fascination with sleep feels as if it's taken on an urgency.

但最近，我们痴迷地想了解睡眠，好像这是一件很紧急的事。

fascination /ˌfæs.ənˈeɪ.ʃən/ 表示“入迷；着迷”，英文解释为“the fact of finding someone or something fascinating”举个🌰：

Her fascination with medieval art dates from her childhood. 她对中世纪艺术的痴迷始于童年时期。

Do a quick internet search for sleep and you'll find a slew of articles about how to make your sleep perfect.

去网上搜索一下睡眠，会有一堆关于如何睡得更好的文章。

New gadgets, fancy alarm clocks, stay away from blue light.

新的小装置、花俏的闹钟、远离蓝光。

表示“小器械，小装置，小器具”，英文解释为“A gadget is a small machine or device which does something useful. You sometimes refer to something as a gadget when you are suggesting that it is complicated and unnecessary.”

There are lots of services, products and advice columns that tell us we're sleeping wrong.

还有很多的服务、产品和建议专栏告诉我们睡错了。

column /ˈkɒl.əm/ 表示“（报纸、杂志上的）栏目，专栏”，英文解释为“a piece of writing in a newspaper or magazine, usually on a particular subject, that is always written by the same person and appears regularly”举个🌰：

She writes a weekly fashion/gossip column. 她每周都在时尚/漫谈专栏中发表文章。

Not enough, not quality sleep, wrong position.

睡不够、睡不好、姿势错误。

Even worse, you might find scary messaging claiming that if you're not sleeping right, your life is going to be shorter. You're going to get all kinds of diseases.

更糟的是，你可能会发现一些很可怕的资讯说如果你没睡好，你的寿命会减短、你会生一堆病。

scary /ˈskeə.ri/ 表示“吓人的，恐怖的”，英文解释为“frightening”如：a scary movie/story 恐怖电影/故事。

One of the biggest worries we have about our sleep is that we're not getting enough and that anything less than seven hours a night means that we’re doomed to bad health, everything from high blood pressure to Alzheimer’s disease.

我们对睡眠担心最多的就是睡不够，睡不够七小时就代表我们身体不健康，会有高血压、阿兹海默症等等疾病。

表示“注定失败（或灭亡、毁灭）的”，英文解释为“certain to fail, die, or be destroyed”举个🌰：

This is a doomed city.

这是一座注定要毁灭的城市。

doom 作名词，可以表示“死亡；毁灭；厄运；劫数”，英文解释为“death or destruction; any terrible event that you cannot avoid”举个🌰：

She had a sense of impending doom (= felt that sth very bad was going to happen). 她预感到厄运已经逼近。

But there are two flaws with this kind of messaging.

但这种资讯有两个缺陷。

The first flaw is that it's not completely accurate.

第一个是它不完全准确。

Seven to eight hours of sleep, while recommended for adults, is just an average.

建议成人的七到八小时睡眠只是一个平均值。

And while messages have to be simplified for health communication to the public, sometimes important nuances get lost.

而当这些健康资讯要简化给大众阅读时，有些重要细节会因此丢失。

nuance /njuːˈɑːns/ 表示“（声音、感觉、外貌或意义等方面的）细微差别”，英文解释为“A nuance is a small difference in sound, feeling, appearance, or meaning.”

So yes, it's true that not getting enough sleep in the long term is associated with health problems like cardiovascular disease, diabetes, and depression.

没错，如果长时间睡眠不足，那的确会导致一些健康问题，如心血管疾病、糖尿病、抑郁症。

cardiovascular /ˌkɑːdɪəʊˈvæskjʊlə/ 表示“心血管的”，英文解释为“Cardiovascular means relating to the heart and blood vessels.”举个🌰：

Smoking places you at serious risk of cardiovascular and respiratory disease. 吸烟会严重增加罹患心血管和呼吸道疾病的风险。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

But fixating solely on seven to eight hours ignores the fact that there's a range of sleep that people need.

但固定七到八小时的睡眠忽略了一个事实，也就是人们需要的睡眠有一个范围。

fixate /ˈfɪkseɪt/ 原意表示“（使）固定”，也可以表示“（使）痴迷，依恋，固着于”，英文解释为“to look at or think about something constantly : to give all of your attention to something”通常+on / upon，举个🌰：

Why do journalists fixate on scandals? 为什么记者会执着于丑闻？

The duration of a good night's sleep can be different for different people.

不同人对于一夜好眠的所需时间不同。

Some adults need eight, but some are just fine on six.

有些成人需要八小时，但有些六小时就够了。

The second flaw with this kind of doomsday messaging is that it can be counterproductive, especially for people who do have trouble sleeping.

第二个缺陷是这种让人惶恐不安的资讯会带来适得其反的效果，特别是对于那些真正有睡眠问题的人。

doomsday /ˈduːmz.deɪ/ 表示“世界末日”，英文解释为“the end of the world, or a time when something very bad will happen”

counterproductive /ˌkaʊn.tə.prəˈdʌk.tɪv/ 表示“产生相反效果的；产生相反作用的；事与愿违的，适得其反的”，英文解释为“having an effect that is opposite to the one intended or wanted”举个🌰：

Improved safety measures in cars can be counterproductive as they encourage people to drive faster. 提高车辆安全性的措施可能会适得其反，因为这会激励人们开快车。

前缀counter-表示“（用于构词）表示相反或相对”（Counter- is used to form words which refer to actions or activities that are intended to prevent other actions or activities or that respond to them.）如：counter-terrorism 反恐，counter-example 反面例子，counterterrorism 反恐怖主义；反暴力主义，counterintelligence 反情报；反间谍活动。

For instance, in 2019, it was estimated that 21 percent of adults in the US were wearing sleep tracking devices. And that number is probably growing.

举例来说，在2019年，据估计在美国有21%的成年人会佩戴睡眠追踪装置，而该数字还在增长。

And I get it.

那么，我懂了。

It's fascinating to see how much sleep you've gotten each night and to know what part of your night was spent in deep sleep or dreaming.

知道自己每晚睡多少和每晚各花多少时间在深层睡眠和做梦上很有意思。

But having all of that sleep data is causing some people to become obsessed with it so much so that it’s leading to a condition some called orthosomnia - a preoccupation with the constant need to achieve perfect sleep.

但某些人会被那些数据缠住，当过于纠结这件事就会导致完美睡眠主义症，一心想达到完美睡眠。

表示“（时常想的）想法、事情；关注；盘算，思虑，长久思考的事情”，英文解释为“an idea or subject that someone thinks about most of the time”举个🌰：

My main preoccupation now is trying to keep life normal for the sake of my two boys. 我现在想得最多的是要为了我的两个儿子而尽力使生活保持正常。

📍牛津词典公布2021年度词汇：Vax 文中也提到了这个词：Then we ran the analysis and a story started to emerge, revealing how vax sat at the centre of our preoccupations this year. 然后我们进行了分析，报道开始出现，揭示了vax是如何成为我们今年关注的焦点。

And this condition, ironically, is causing more sleep problems.

而讽刺的是，这导致了更多睡眠问题。

ironically /aɪˈrɒn.ɪ.kəl.i/ 表示“具有讽刺意味地；出乎意料地；令人啼笑皆非地”，英文解释为“in a way that is interesting, strange, or funny because of being very different from what you would expect”举个🌰：

Ironically, these technological tools that were supposed to liberate us have left us working longer hours than ever. 具有讽刺意味的是，这些本应解放我们的技术工具却让我们的工作时间比以往更长。

Now orthosomnia might be an extreme example, but the anxiety of not getting enough sleep is keeping some of us up at night.

也许完美睡眠主义症是个极端的例子，但没有睡够的焦虑让我们在夜晚无法入睡。

keep sb up 表示“使（某人）不睡觉，耽误（某人）睡觉”，英文解释为“to prevent someone from going to bed or sleeping”举个🌰：

He keeps yawning - I hope we're not keeping him up. 他不停地打哈欠，我希望我们没有耽误他睡觉。

So here's what some experts are saying. Stop fixating on the number because that can lead to unrealistic expectations of sleep.

以下是一些专家的说法。停止关注于数字，因为那会导致对睡眠不切实际的期望。

According to Dr. Colleen Carney, a psychologist and the head of the Ryerson University Sleep Lab, the basic questions you should ask yourself are:

据心理学家、多伦多都会大学睡眠实验室主任卡尼博士（Colleen Carney），你应该问自己这些基本问题：

psychologist /saɪˈkɒl.ə.dʒɪst/ 表示“心理学家”，英文解释为“someone who studies the human mind and human emotions and behaviour, and how different situations have an effect on people”如：a child psychologist 儿童心理学家。

Do I feel reasonably well-rested during the day?

一天中觉得自己有好好休息到吗？

Do I generally sleep through the night without disturbances?

我通常能在不受干扰的情况下睡整夜吗？

disturbance /dɪˈstɜː.bəns/ 1）表示“干扰，滋扰”，英文解释为“something that interrupts someone or makes someone feel worried”举个🌰：

Residents are tired of the disturbance caused by the nightclub. 居民受够了夜总会造成的干扰。

2）表示“骚乱；纷乱；暴力事件”，英文解释为“violence or trouble”

3）表示“障碍；失调；紊乱”，英文解释为“a state in which sb's mind or a function of the body is upset and not working normally”如：emotional disturbance 情绪失常。

Or, if I wake, do I fall back asleep easily?

或者如果醒来的话，能再次轻易入眠吗？

Can I stay awake through the day without involuntarily falling asleep?

我能一整天保持清醒而不会不由自主睡着吗？

involuntarily /ɪnˈvɒl.ən.ter.əl.i/ 表示“非自愿地；不由自主地，无意识地”，英文解释为“in a way that is not willing, intentional, or by choice”举个🌰：

Many nurses said they needed to work overtime, sometimes involuntarily. 许多护士说他们需要加班，有时不是出于自愿的。

If your answers are yes to all three, you probably don't need to worry about your sleep.

如果对以上三个问题的回答都是“是”的话，你就不需要担心你的睡眠。

And if you're struggling with your sleep, instead of buying expensive blue light filters or fancy sleep trackers, try talking with your doctor to make sure there aren't any medical conditions that need to be explored first.

如果你在为睡眠苦苦挣扎，与其购买昂贵的蓝光过滤器或花哨的睡眠追踪器，试着和你的医生谈谈，确保没有任何需要先被检查的状况。

作动词，表示“过滤”，英文解释为“to remove solids from liquids or gases, or to remove particular types of light, using special equipment”举个🌰：

The water is filtered to remove any impurities. 这种水经过滤以去除杂质。

作名词：

1）表示“筛选（过滤）程序”，英文解释为“a program that stops certain types of electronic information, email, etc. being sent to a computer.”

2）表示“滤器；过滤器”，英文解释为“a device containing paper, sand, chemicals, etc. that a liquid or gas is passed through in order to remove any materials that are not wanted”

3）此前在尴尬！视频会议忘关摄像头......文中介绍有公司主管在线会议时，误开滤镜特效，会议全程整个人变成土豆头🥔，就提到：she could not figure out how to remove the filter. 主管一直搞不清要怎么关掉滤镜。filter指的就是滤镜。

Then try evidence-based recommendations laid out by the American Academy of Sleep Medicine.

然后试试美国睡眠医学学会提出的有证据支持的建议。

What's really cool is that there's a highly effective therapy - called cognitive behavioral therapy for insomnia, or CBT-I. It doesn’t have any medications involved. And it has a really low failure rate.

不过最酷的是有一个很有效的疗法，叫做失眠认知行为治疗，或 CBT-I。不需要任何药物介入，而且失败率很低。

- 今日盘点 -