一百萬人都同意：睡五小時好過睡八小時

1 Million People Agree – Sleeping for 5 Hours is Better Than 8

一百萬人都同意：睡五小時好過睡八小時

You’ve heard it before: “Everyone needs 8 hours sleep per night.”

之前你一定聽過這句話：“每個人每晚都需要8小時的睡眠。”

Well, a study out of UCSD paints a different story. The 2010 paper instead suggests that the secret to a long life lies in getting just enough sleep, which ends up being about 6.5 hours per night.

但是，加州大學聖地亞哥分校的研究在這個問題上給了我們一個完全不同的答案。這份2010年的論文反而認爲，長壽的祕密就在於擁有剛剛足夠的睡眠時間，也就是每晚6.5小時。

The study looks at 1.1 million people’s sleep patterns over the course of 6 years, tracking the amount of sleep each subject averaged alongside their longevity. Its major finding: Sleeping as little as 5 hours per night can be better for you than sleeping 8.

這次研究調查了110萬人六年中的睡眠模式，追蹤每個受試者的平均睡眠時間和壽命情況。 研究的主要發現是：每晚睡5個小時比睡8個小時更好。

How much sleep do you really need?

你究竟需要多少睡眠？

The study, run by Dr. Daniel F. Kripke an MD and Professor of Psychiatry specializing in sleep research and aging, didn’t find any statistical health-related reason to sleep longer than 6.5 hours per night.

該研究由Daniel F. Kripke博士和專業從事睡眠研究和衰老的精神病學教授負責，研究沒有發現每晚睡眠時間超過6.5小時的任何統計學上的與健康相關的原因。

Data that he used from the Cancer Prevention Study II (CPSII) from the American Cancer Society even shows that sleeping about 5 hours per night is slightly safer than sleeping 8. In this case, we’ll go ahead and define “safer” as “not dying.”

他從美國癌症協會的癌症預防研究II（CPSII）中使用的數據甚至表明，每晚睡眠約5小時比睡8個小時略微更安全。在這種情況下，我們將“更安全”定義爲“沒死”。

The data is impressive. It covers 1.1 million participants, and it is the first large-scale population study that correlates sleep with longevity while taking into account things like age, diet, exercise, health problems and smoking.

這項數據令人印象深刻。 它覆蓋了110萬參與者，這是第一次將睡眠與長壽聯繫起來的大規模人口研究，同時考慮到年齡、飲食、運動、健康問題和吸菸等問題。

The data is from 1982-1988 because it took years to input the data and perform analysis on it.

數據來自1982年至1988年，因爲輸入數據並對其進行分析需要數年時間。

I’m not sure where the sleep-8-hours-per-night myth came from, but it’s totally wrong. You can file it away under old information, along with the eat-fewer-calories-to-lose-weight myth.

我不確定8小時睡眠時間的神話來自哪裏，但這是完全錯誤的。你可以把這個舊信息歸檔，這種舊信息還包括攝入更少卡路里來減肥的神話。

With all the biohacking I’ve done over the years, I’m able to thrive on about 2.5 hours of sleep per night and be fully functional the next day without needing to “catch up” on sleep. That said, the data from this study has me convinced that 5 hours per night is better for longevity and long-term performance.

鑑於多年來我一直在做的所有生物黑客（譯者注：生物黑客的目標是把生物技術帶出實驗室，打破常規實驗室的限制，在不同環境下創新發展生物技術）活動，我能夠在每晚大約2.5小時的睡眠中茁壯成長，並且第二天身體還能正常運轉，而不需要“趕上”睡眠。 也就是說，這項研究的數據使我確信每晚睡5小時對於長壽和長期表現而言更好。

I’m certain that I can put my body in more restorative sleep stages using technology, and that it’s probably safe to do it for longer periods, but I’d like some more data on that before I do it all the time!

我確信我可以使用技術將我的身體置於更加恢復性的睡眠階段，並且這一技術可以安全地長時間地使用，但在我一直這樣做之前，我想要更多的數據！

Understanding your sleeping habits

瞭解你的睡眠習慣

Just about everyone including doctors, health experts, and athletes agree, sleep is critical. Here are just a few studies that prove just that:

幾乎每個人，包括醫生、健康專家、運動員都同意，睡眠是至關重要的。以下只是證明這一點的一些研究：

The mental benefits

精神上的好處

One night of good sleep can improve your ability to learn new motor skills by 20%.

一晚良好的睡眠可以讓你學習新運動技能的能力提高20％。

Quality sleep increases your ability to gain new insight into complex problems by 50%.

優質睡眠可以讓你對複雜問題獲得新見解的能力提高50%。

The physical benefits

身體上的好處

Good sleep promotes skin health and a youthful appearance.

良好的睡眠促進皮膚更加健康，外貌更加年輕。

Sleep increases testosterone levels.

睡眠會增加睾丸激素水平。

Sleep controls optimal insulin secretion.

睡眠會將胰島素分泌控制在最佳水平。

Sleep encourages healthy cell division (helps prevent cancer).

睡眠可以促進健康的細胞分裂（有助於預防癌症）。

Sleep increases athletic performance.

睡得好可以讓你在運動中表現得更好。

So if sleep is so awesome, why get less of it? The short answer is: it’s the quality of your sleep that matters, not the quantity. Poor quality sleep can make you fat, weak, and stupid.

所以，如果睡眠這麼好，那麼我們爲什麼還要睡少點？簡單來說，答案就是：睡眠質量比起睡眠時長來說更要緊。糟糕的睡眠質量會讓你肥胖、虛弱，還會變蠢。

If you find that you need a ton of sleep, your body is telling you that there’s something wrong. Stress, over-exercising, and bad nutrition habits are all common reasons your body might want more of your hours to sleep at night. That’s where biohacking comes to the rescue.

如果你發現你需要大量睡眠，你的身體會告訴你有什麼不對勁。壓力、過度鍛鍊和不良的營養習慣都是你的身體可能需要更多時間在晚上睡覺的常見原因。這就是生物黑客來救援的地方。