4. BetterSleep Is Vital
4.良好的睡眠至關重要

Welcome back totop mental health tools. Part for better sleep is vital in this part. We'llfind out why sleep is a human soup.
歡迎回到頂級心理健康工具。改善睡眠的部分在這部分是至關重要的。我們會找出為什麼睡眠是人類的湯。

How much sleepdo I actually need? Before I tell you how much sleep you actually need. Let mesay that this is coming from a person who at one point in graduate school,thought it would make sense to just sleep every other day to increaseproductivity. I was like, I'm always a night owl. You know, at this point intime, I was having very unhealthy sleeping patterns of like, I'll go to sleepat three o'clock in the morning, wake up at like six o'clock in the morning,drive an hour to school and back stuff like that.
我到底需要多少睡眠？在我告訴你你需要多少睡眠之前。讓我說，這是來自一個曾經在研究生院學習的人，他認為每隔一天睡覺可以提高工作效率。我就像，我一直是個夜貓子。你知道，在這個時候，我有一種非常不健康的睡眠模式，我會在淩晨三點睡覺，早上六點起床，開車一個小時去上學，然后再去上學。

So I've always.Sucked at sleep. And a lot of us do, but I've gotten massively better over thepast, you know, five, six, seven years. Um, and I sleep really well now. And sothis is coming from somebody who has had horrendous sleep, do not try sleepingevery other day. It does not work. The conventional knowledge is that you, youshould get somewhere between like six and eight hours of sleep at night.
所以我總是。沉迷於睡眠。我們很多人都是這樣，但是我在過去的五年、六年、七年里都有了很大的進步。嗯，我現在睡得很好。所以這是來自一個睡得很慘的人，不要試著隔天睡覺。它不起作用。你應該在晚上八點到六點之間睡覺。

The research isreally, really, really heavily in support of. Eight hours, eight full hours fora lot of different reasons that I don't need to get totally into. That can betough. You know, that can be tough. When you have intervening things in yourlife, it's hard to get eight full hours sleep, but that's what you want to beshooting for.
這項研究真的，真的，真的大力支持。八個小時，八個小時，因為很多不同的原因，我不需要完全投入。這可能很難。你知道，這可能很難。當你在生活中插手一些事情的時候，你很難得到8個小時的睡眠，但這正是你想要的。

Regardless. Mostof us aren't getting enough sleep. And so our job is to just improve how muchdid we're getting and improve the quality
不管怎樣。我們大多數人睡眠不足。所以我們的工作就是提高我們的收入和質量

What are thedangers of getting too little sleep? Yeah. So, I mean, there's a lot ofphysical health locations that can come from having too, too little sleep. And,you know, as I'm not a medical doctor, I won't get into all of those, but a couplethat are really pointing for me. So during sleep, especially the deeper stagesof sleep, you have sleep cycles that kind of they're numbered one, two, three,four, you go into REM sleep, which is where you have that rapid eye movement inthose deeper stages of sleep.
睡眠不足有什麼危險？是 啊。所以，我的意思是，有很多身體健康的地方可以來自睡眠太少。而且，你知道，因為我不是一名醫生，所以我不會把所有這些都放進去，但是有兩個確實對我有幫助。所以在睡眠過程中，尤其是深度睡眠階段，你有一個，兩個，三個，四個的睡眠週期，進入快速眼動睡眠，也就是說，在這些深度睡眠階段，你會有快速眼動。

That's where alot of interesting stuff happens. There's a part of your brain. That's calledthe hippocampus. It's called hippocampus because that means sea horse in Greek.And if you take it out of your head, it actually kind of looks like a littlesquiggly sea horse, but that part of your brain is the part that helps you do.
這就是很多有趣的事情發生的地方。你的大腦有一部分。那就是海馬體。它被稱為海馬體，因為在希臘語中它的意思是海馬體。如果你把它從你的腦袋里拿出來，它看起來有點像是一匹搖搖晃晃的海馬，但你大腦的那部分才是幫助你做到這一點的部分。

What's calledconsolidation of your memories. So after you've had a full day of, of life, yougo to sleep and that part of your brain helps transfer memories into yourstorage. That happens during those deeper stages of sleep. And if you find thatyou're not getting those deeper stages of sleep, either due to sleepdeprivation, or you have something interrupting, you like a lot of people whohave really bad sleep apnea, for instance, where they stopped breathing intheir sleep, there'll be woken up before they get to that deep sleep cycle.
所謂的鞏固記憶。所以，當你度過了一整天的生活后，你會進入睡眠狀態，而你大腦的那一部分會幫助你將記憶轉移到你的存儲器中。這種情況發生在睡眠的更深階段。如果你發現你没有進入深度睡眠階段，要麼是因為睡眠不足，要麼是因為你的睡眠中斷，你喜歡很多睡眠呼吸暫停很嚴重的人，比如說，他們在睡眠中停止呼吸，在進入深度睡眠週期之前，他們會被喚醒。

People who havenew babies, you know, they bring a baby home from the hospital and they're,they're up every few hours or every hour, a few minutes, whatever to, to feedor change that can really screw with things. And what you find is that you getreally cognitively. Fuzzy, you get really fuzzy and you're thinking the nextday, I'm sure everybody has had this.
生了孩子的人，你知道，他們把孩子從醫院帶回家，他們每隔幾個小時或每小時，幾分鐘，無論如何，都要起來喂食或換衣服，這會讓事情變得一團糟。你發現你真的有了認知能力。模糊，你變得很模糊，你想第二天，我相信每個人都有過這種情況。

You know, ifyou've pulled an all-nighter for something or got very, very little sleep thenext day, it's hard to focus. You can't remember things that happened the daybefore. You're like, did I eat that for breakfast yesterday? Or was that lastweek? Things get really confusing and that's actually a real physical effectthat happens in your brain.
你知道嗎，如果你為了某件事熬夜，或者第二天睡得很少，你就很難集中注意力。你不記得前一天發生的事了。你說，我昨天早餐吃了嗎？還是上週的事？事情變得很混亂，這實際上是一種發生在你大腦中的物理效應。

Yeah. To thepoint that sometimes people who have so four of sleep, they can look like theyhave a Demetric condition, like Alzheimer's disease. I actually see this in mypractice. I do what's called neuropsychology. So I actually test people'smemories and I see people that are like, they look like they could haveAlzheimer's disease, but when we get to the bottom of it, they have somethingthat's really, really interfering with their sleep.
是 啊。有時睡眠時間如此之四的人，看起來像是患有癡呆症，就像老年癡呆症。我在實踐中看到了這一點。我做所謂的神經心理學。所以我實際上測試了人們的記憶，我看到一些人，他們看起來可能患有老年癡呆症，但當我們弄清真相時，他們確實有一些東西真的，真的干擾了他們的睡眠。

And when you fixthat, suddenly they bounce back a whole lot. So it's not something that's goingto permanently wreck you, but it does make a really big impact on a day-to-daybasis. So, you know, cognitively, if, if you're not rested, you're not going tobe performing at your peak. Um, this, this plays into a lot right now with, um,you know, I think we're sort of transitioning maybe a
當你修好它，它們會突然反彈很多。所以這並不是什麼會永遠毀了你的東西，但它確實會對你的日常生活產生很大的影響。所以，你知道，從認知角度來說，如果你不休息，你就不會在巔峰狀態下表演。嗯，這個，這個現在有很多，嗯，你知道的，我覺得我們正在過渡，也許

little bit.
一點點。

Out of the whole hustle culture of havingto work 24 seven grinding as hard as you can, but it plays into that. You know,a lot of there are still a lot of cultures out there where they really, reallyvalue the grind and just working all the time, being on notice whenever, but.Your work is going to start to suck.
在整個忙碌的文化中，你必須儘你所能地工作24小時7小時，但它也在其中發揮作用。你知道嗎，很多人還是有很多文化的，他們真的，真的很重視工作，一直在工作，隨時都在注意，但是。你的工作就要開始糟透了。

If you're notrested, right. If you're not getting that sleep, you're not going to be able tofocus and remember things the way that you would otherwise. And so sometimesactually giving yourself the opportunity to get that full eight hours is thebiggest thing that you can do for your future productivity.
如果你没有休息，對吧。如果你睡不著覺，你就不能像以前那樣集中注意力，記住事情。所以有時候，給自己一個機會，讓自己有整整8個小時的時間，這是你為將來的工作效率所能做的最大的事情。

Right? So threehours of amazing, 110% work is going to be a lot better than. Seven hours of15% work. Right? So allowing yourself to get that rest might be the mostefficient thing to do, even though if you're in that mindset, it can feel likea waste of time. So it plays into cognitive abilities. It also, you know,we're, we're now just now starting to realize that in those deeper stages ofsleep, Your brain actually changes in its shape.
對嗎？所以三個小時的驚人的，110%的工作將會比。7小時15%的工作時間。對嗎？因此，讓自己得到休息可能是最有效的方法，即使你處於這種心態下，也會感覺像是在浪費時間。所以它會影響認知能力。你知道，我們現在才開始意識到，在睡眠的深層階段，你的大腦實際上會改變形狀。

So there areparts of your brain that shrink back and allow the fluid that's in your brainto flow through and wash out, build up, you get these things called plaques andtangles in your brain. And these are the things that eventually build up andincrease your risk of getting something like Alzheimer's disease or anotherdegenerative disease in your brain, which none of us want.
所以你大腦的某些部分會收縮，讓你大腦中的液體流過，然后被衝走，形成，你的大腦中就會出現這些被稱為斑塊和纏結的東西。這些東西最終會累積起來，增加你患上老年癡呆症或其他大腦退化性疾病的風險，而這些都不是我們想要的。

But one of thebiggest protective factors for that is. Getting enough sleep throughout yourlife so that you have the opportunity to flush those things out and you don'tget that buildup as much. It's not going to, you know, save you a hundredpercent genetics, play a huge role. Random variability plays a huge role, butit's one thing that you do have control of.
但其中一個最大的保護因素是。在你的一生中要有足夠的睡眠，這樣你就有機會把這些東西衝走，而你卻没有得到那麼多的積累。它不會，你知道，為你百分百的節省基因，發揮巨大的作用。隨機可變性起著巨大的作用，但這是一件你可以控制的事情。

So even betweenthose two things, I'm pretty convinced that sleep is important. If you wantmore convincing, ask your primary care doctor, they'll be able to tell youother physical health consequences of not getting enough sleep, but sleep is variable.
所以，即使在這兩件事之間，我也堅信睡眠是很重要的。如果你想更有說服力的話，問問你的初級保健醫生，他們會告訴你睡眠不足對身體健康造成的其他后果，但睡眠是可變的。

What are thebenefits of getting enough sleep? For a lot of us, we are constantly trying tobuild new skills, right? We're trying to either learn things like you are forthis course right now, you know, you're listening to information that you'retrying to internalize and apply to your life. Getting enough sleep is going tobetter allow you to apply that and actually retain that information you may behave had the experience of cramming all night for a test for the next day whenyou're in school.
睡眠充足有什麼好處？對我們很多人來說，我們一直在努力培養新的技能，對吧？我們要麼像你現在這樣學這門課，你知道，你在聽你試圖內化並應用到你的生活中的信息。充足的睡眠會讓你更好地應用這些信息，並真正地保留你可能有過的經歷，那就是為了第二天在學校的考試而整夜死記硬背。

That. Has a veryshort term effect, but what you probably realize is that after that short burstof cramming and you take the test, that information sort of gets washed out andyou never remember it again after that, unless you come back to it and reapplyit. So getting adequate sleep and not sort of sleep depriving yourself allowsyou to internalize that information and better hold onto it over time.
那個。有一個非常短期的影響，但你可能意識到，在短暫的填鴨式學習和你參加考試之后，這些信息會被衝淡，你再也不會記得它了，除非你再回來重新應用它。因此，獲得充足的睡眠而不是剝奪你自己的睡眠可以讓你將這些信息內化，並隨著時間的推移更好地掌握這些信息。

And that reallyrelates to building habits, learning new information, even keeping up withwhat's going on in the world. You know, there's a lot of stuff to keep up with.We're recording this in 2020. Everyone. Even if you listen to this, you know, ahundred years from now, you're going to know a 2020 was a crazy year.
這與培養習慣，學習新信息，甚至跟上世界上正在發生的事情有關。你知道，有很多事情要做。我們將在2020年錄制。所有人。即使你聽這些，你知道，一百年后，你會知道2020年是個瘋狂的一年。

A lot of stuffhappened and honestly, that's a lot of stuff to keep track of. And so gettingenough sleep helps you to keep track of all of that rather than being so foggyand disjointed that everything just feels like a blur. So, you know, that'spart of it. You're also just going to be less cranky. You know, you need to beable to get enough sleep so that you're less of a jerk the next day.
有很多事情發生了，老實說，有很多事情需要跟蹤。因此，充足的睡眠有助於你跟蹤所有這些，而不是變得如此模糊和脫節，一切都感覺像一個模糊。所以，你知道，這是其中的一部分。你也就不會那麼暴躁了。你知道，你需要有足夠的睡眠，這樣你第二天就不會那麼蠢了。

And that's goingto have a positive impact. You know, there's going to be less personalizationwhen you're actually not acting like a jerk and having to interpret why peopleare treating you poorly. So if you can come into life with that baseline,You're going to be a little bit better off. And, you know, honestly, whenyou're dealing with mental health issues, it's also exhausting.
這將產生積極的影響。你知道，當你不表現得像個混蛋，不需要解釋别人為什麼對你不好的時候，你的個性化程度就會降低。所以，如果你能以這樣的底線進入生活，你的生活會好一點。而且，你知道，老實說，當你處理心理健康問題時，也會讓人精疲力竭。

You know, I talkabout this a lot with, uh, anxiety. If you have anxiety, it's kind of likeyou're interpreting the world twice. You have to look at it through your sortof normal brain. And then also through your anxious brain, you have tointerpret it twice. What would a normal person think about this and what is mybrain.
你知道嗎，我總是帶著，呃，焦慮地談論這件事。如果你有焦慮，就好像你在兩次解釋世界。你必須用正常的大腦來看待它。然后通過你焦慮的大腦，你必須解釋它兩次。正常人會怎麼想？我的大腦是什麼。

Spiraling thething to you. And that takes a lot of mental effort, which means you start toget fatigued from that. And so you need enough sleep to be able to withstandjust, you know, how exhausting life can be when you're dealing
螺旋式地向你傾訴。這需要大量的腦力勞動，這意味著你開始感到疲勞。所以你需要足夠的睡眠來承受，你知道的，當你在做生意的時候，生活是多麼的疲憊

with this.
用這個。

How can I getmore and better sleep? There are some tried and true methods for getting bettersleep. What we would refer to it as a whole is what's called sleep hygiene.That's basically just the behaviors that you know are related to good sleep.There's a few things. So one is. Don't do things other than sleep in bed.
我怎樣才能睡得更多更好？有一些行之有效的方法可以改善睡眠。我們稱之為睡眠衛生。基本上，你要知道好的行為與睡眠有關。有幾件事。一個是。除了睡在床上别做别的事。

I mean,technically things like sex and stuff like that. That's fine. You're allowed touse your bed for that too, but really you shouldn't be doing much other thansleep and sex type activities in your bed, because what happens is you formwhat's called an association. This is a really crude, crude example, but youmaybe you've noticed when you have to pee the closer you get to the bathroom,the worse it is, right.
我是說，從技術上講像性之類的東西。没關系。你也可以用你的床來做這件事，但實際上你不應該在床上做除了睡覺和性活動以外的其他事情，因為你會形成一種所謂的聯想。這是一個非常粗糙，粗糙的例子，但是你可能已經注意到，當你要小便時，你越靠近浴室，情況就越糟，對吧。

You're you canhold it for like 12 hours, but as soon as you're right next to the bathroom,you're like, Oh my God, this has to happen now. Or I'm going to pee my pants.That's because you have an association. So a connection in your mind betweenthe relief. Of the toilet and the, the actual location of it.
你可以拿著它12個小時，但只要你就在浴室旁邊，你就會說，天哪，現在必須要這樣了。不然我就尿褲子了。那是因為你有關聯。所以在你的腦海里有一種解脫的聯系。廁所和廁所的實際位置。

So ideally whatwe want is to, to form a really strong association with our bed and sleep. Sothe same sort of way, it would be amazing if it's like, Oh, I'm close to mybed. Oh man, I really need to sleep now. Right? So your body understands thatthe bed is the place for sleep. What it's not the place for is working.
所以理想情況下，我們想要的是，與我們的床和睡眠形成一個非常緊密的聯系。同樣的，如果它像，哦，我離我的床很近的話，那就太棒了。天啊，我現在真的需要睡覺了。對嗎？所以你的身體知道床是睡覺的地方。這里不適合工作。

Um, you know,doing things that are really exciting, entertaining, stuff like that. A lot ofpeople have a TV in the bedroom. It might work for you. It might not, butideally, you know, you're not doing a whole lot of, uh, binge watching in bed.If you can avoid it because you don't want to break that association betweenbed and sleep, you want that to be a really, really strong link there.
嗯，你知道，做一些真正令人興奮、有趣的事情。很多人在臥室里有一臺電視機。可能對你有用。可能不會，但理想情況下，你知道，你不會在床上看太多，呃，狂歡。如果你能避免它，因為你不想打破床和睡眠之間的聯系，你希望這是一個真正的，非常強烈的聯系。

And so the moreother things that you do, you know, if you're sitting on bed, working on your laptop,I had a really bad example of this, you know, for myself, when I was writing myfirst book, I would take my iPad into bed, lay down and type out chapters. Andso it doesn't lend itself well to sleep. Then I'm sort of spiraling andthinking about the next chapter and all these other things, and I'm not reallyresting.
所以你做的其他事情越多，你知道，如果你坐在床上，在筆記本電腦上工作，我有一個很糟糕的例子，你知道，對我自己來說，當我寫我的第一本書時，我會把我的iPad帶到床上，躺下來，打印出章節。所以它不適合睡覺。然后我就開始盤旋，想著下一章還有其他的事情，我真的没有休息。

So you want tokeep that strong association between sleep and bed. So try to avoid doing otheractivities. If you can avoid it. People, you know, maybe college students whoare in a dorm and their room consists of a bed and a desk. Well, you know,maybe you can do the stuff that you want to do outside of bed, just at yourdesk.
所以你要保持睡眠和床之間的緊密聯系。所以儘量避免做其他活動。如果你能避免的話。有些人，你知道，也許是大學生，他們的宿舍里有一張床和一張書桌。好吧，你知道，也許你可以在床外做你想做的事，就在你的辦公桌上。

Instead of doingit in bed, there are little things that you can do, but ideally, even thingslike reading, try to do it outside of bed. So you preserve that associationthere. You also want to create a little bit of a buffer. So a lot of times whatwe find ourselves doing is we're watching TV, we're, you know, handling thingswith the house, with the family.
不要在床上做，你可以做一些小事情，但理想情況下，即使是閱讀，也要在床外做。所以你要保持這種聯系。您還需要創建一點緩衝區。所以很多時候，我們發現自己在看電視，我們，你知道，我們在處理房子和家人的事情。

And then we'rebasically just like on our phones, doom, scrolling through the latest newsuntil our heads hit the pillow. And then if we wake up, we pull our phone over,check the time, scroll a little bit more, check a couple more emails, whatever,and then try to go back to sleep that doesn't help. You know, when you'relooking at social media, the news, anything like that, you're giving yourself achance to get a little bit worked up, to get your gears, turning to findsomething that you don't want to find an email, whatever, and that doesn't lenditself to sleeping.
然后我們基本上就像在手機上一樣，没完没了，滾動瀏覽最新新聞，直到我們的頭撞到枕頭上。如果我們醒來，我們會把手機停下來，查看時間，再滾動一點，再檢查幾封電子郵件，不管怎樣，然后試著再睡一覺。你知道，當你在看社交媒體，新聞，諸如此類的事情時，你給了自己一個機會讓自己振作起來，準備好你的裝備，轉而發現一些你不想看到的郵件，不管怎樣，這些都不適合睡覺。

So give yourselfa little bit of a buffer rather than focusing outward on the world. Focus.Inward on yourself and focus on relaxation. I suggest like 30 minutes to anhour before bed, you know, put away the phone, turn off the TV. I mean, youcould listen to music or certainly if you're into like guided meditations orsomething like that, that's fine.
所以給自己一點緩衝，而不是把注意力放在外面的世界上。集中。內心深處，專注於放鬆。我建議睡前30分鐘到1小時，你知道，把電話收好，關上電視。我的意思是，你可以聽音樂，或者如果你喜歡冥想之類的，那就好了。

But start todisconnect. Start to turn inward things like doing a puzzle, or if you have.Any artistic inclination, that would be a great time to do that. I've hadpeople who really enjoy, like doing foam rolling while they listen to music,anything that's relaxing and is focusing more on yourself and kind of on thesmall scale.
但開始斷開聯系。開始向內轉，比如做一個拚圖，或者如果你有。任何藝術傾向，那都是一個很好的時機。我有一些人非常喜歡，喜歡邊聽音樂邊做翻滾泡沫塑料之類的事情，這些事情讓人放鬆，更專注於你自己，還有一些小規模的活動。

Very helpful.Sometimes this also interacts with journaling. So, uh, sometimes people can'tsleep because they just have so much on their mind and journaling can help withthat. As I said, you know, journaling is a way to externalize your thoughts,but what I would say is if you're going to journal before bed, don't do itright before bed.
很有幫助。有時，這也與日志記錄相互作用。所以，呃，有時候人們睡不著覺，因為他們腦子里有太多的事情，寫日記可以幫他們解決這個問題。正如我說的，你知道，寫日記是一種將你的思想具體化的方法，但是我要說的是，如果你要在睡前寫日記，就不要在睡前寫。

Becausesometimes that opens the flood Gates and then you're laying in bed still thinkingabout what you were journaling about, do that at the beginning of that buffertime, you know, an hour before bed, write down the things that you got to thinkabout, write down, worries that you have for the next day, whatever, just getit out of your brain.
因為有時候這會打開泄洪閘門，然后你躺在床上還想著你在寫什麼，在緩衝時間開始的時候，你知道，在睡覺前一個小時，寫下你要想的事情，寫下你第二天的擔心，不管怎樣，只要把它從你的腦子里拿出來。

Then giveyourself the chance to transition into restfulness. Keep a routine, you know,try to start working your way down toward being more sleepy. I mentionedroutine routine is also very important again, without association, just like,you know, trying to associate the location of your bed. There are certainbehaviors as you're sort of going through your night that can cue your body torecognize that sleep is coming.
然后給自己一個過渡到寧靜的機會。保持一個習慣，你知道，試著開始努力讓自己變得更困倦。我又提到了日常工作也很重要，没有聯系，就像，你知道，試著把你的床的位置聯系起來。當你熬夜的時候，有一些行為會提示你的身體意識到睡眠即將來臨。

So you might dothings in a certain pattern. You might do your journaling, you might do, youknow your crosswords. You might do that for me. The dishes, like when I do thedishes at night, I start getting sleepy because. Basically, I
所以你可以按照某種模式做事。你可以做你的日記，你可以做，你知道你的填字遊戲。你可以幫我這麼做。洗碗，就像我晚上洗碗的時候，我開始犯困，因為。基本上，我

wait till thelast minute, every day to do the dishes. And so that's just part of my sleeproutine.
等到最后一分鐘，每天洗碗。所以這只是我睡眠習慣的一部分。

Then you'regoing to brush your teeth, do XYZ. Maybe you read for a little bit, whatever itis. If you can remain consistent with that sleep routine, that's going to trainyour body to expect sleep at the end of it, the same goes for, you know, sleepand wake up time. None of us like having a consistent schedule, but I thinkit's kind of obvious that if you keep a consistent schedule, your body knowswhat to expect.
然后你要刷牙，做XYZ。也許你讀一點書，不管是什麼。如果你能保持這種睡眠習慣，那將訓練你的身體在睡眠結束時期待睡眠，你知道，睡眠和起床時間也是一樣的。我們都不喜歡有一個一致的時間表，但我認為有點明顯，如果你保持一個一致的時間表，你的身體知道會期待什麼。

So it does help.So consistency, you know, keeping that association strong. The last thing thatI would say is if you're fighting with sleep, try not to fight with sleep. Soreally don't fight a struggle with sleep. If you lay in bed and you're in therefor an hour and a half, and you're just staring at the ceiling, you can'tsleep.
所以確實有用。所以一致性，你知道，保持這種聯系。我最后要說的是，如果你在與睡眠抗爭，儘量不要與睡眠抗爭。所以不要和睡眠做鬥爭。如果你躺在床上，在床上呆了一個半小時，而你只是盯著天花板，你就睡不著。

It's starting to frustrate you. You'regetting angry because you're like watching the clock go by. That's not going tohelp you sleep. Right. If you're starting to get worried about the fact thatyou're not sleeping, forget about it. Instead, what you should do is get out ofbed. So get out of bed and take a break from sleep.
開始讓你沮喪了。你生氣是因為你就像看著時光流逝。那對你的睡眠没有幫助。正確的。如果你開始擔心你睡不著覺的事實，忘掉它吧。相反，你應該做的是起床。所以起床休息一下。

So go, you know,don't pull up in your phone. That's the thing that a lot of us do. I don't wantto keep my phone in the bedroom. Like I think it's great to not even have yourphone in the bedroom, but if you do, you need to have some willpower and notpull it open at two o'clock in the morning. When you should be sleepinginstead, get out of bed, grab yourself a drink of water or whatever you want tosit down, do something that's boring or relaxing, something that's unpluggedfor 10 minutes, 15 minutes, then go back to bed and try again.
所以走吧，你知道，别把你的電話拔出來。我們很多人都是這麼做的。我不想把手機放在臥室里。就像我覺得最好不要把手機放在臥室里，但是如果你有，你需要有一些意志力，不要在淩晨兩點打開。當你應該睡覺的時候，從床上起來，給自己拿一杯水或者任何你想坐下來的東西，做一些無聊或放鬆的事情，一些10分鐘或15分鐘没電的事情，然后回到床上再試一次。

Initiate theprocess over again. And a lot of times you'll find that that actually helps youget more sleep in the long run than it would be if you just laid there andtried to power yourself into sleep for three hours. I'm not sure if younoticed, but it's, it's hard to sleep harder. Like you can't be like, Hey,where does that go sleep?
重新啟動流程。很多時候你會發現，從長遠來看，這實際上有助於你獲得更多的睡眠，而不是躺在那里試著讓自己入睡三個小時。如果你不覺得難受的話，我肯定會睡不著。就像你不能這樣，嘿，那東西睡哪兒去了？

Like, that's notgoing to work. So, you know, taking a break from that, allowing yourself to, tochill out somewhere else. And then reinitiating the process tends to be morehelp. .
好像，那是行不通的。所以，你知道，休息一下，讓自己在别的地方冷靜下來。然后重新啟動這個過程會更有幫助。