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GettingEnoughSleep?DreamonIseighthours'sleepenoughtoeveryone?Haveyoueverheardofsleepdebt?Thefollowingarticlewarnsusoftheconsequencesofsleepdeprivationandsuggestswaystoworkoffsleepdebt.八小时的睡眠是不是对每个人都充裕?你听说过“睡眠债”吗?下面这篇文章提醒我们睡眠不足的后果,建议我们如何偿还睡眠债。Ioncehadapatientwhowassosleep-deprivedthatsheloadedherdirtydishesintotheclothesdryerinsteadofthedishwasher.Sheturnedonthemachine,smashingchinaandglasses.我曾经有过一位病人,她由于睡眠严重不足,竟把脏碟子放进了干衣机,而不是放进洗碗机里面。她扭开干衣机的开关,哗啦啦,瓷器和玻璃器皿撞成了碎片。Anotherpatientwenttogreatlengthstoobtaina50-yard-linetickettoacrucialSanFrancisco49ersplay-offgame,butwassosleepythathedozedoffinhisseatinthefirstquarterandstayedasleepuntilthegamewasover.还有一位病人费了九牛二虎之力才弄到一张五十码线门票,观看旧金山49淘金人协会举行的一场至为关键的加时赛,但他实在太疲倦了,头一段比赛就在座位上睡着了,一直睡到比赛结束才醒。Onaneverydaylevel,sleepypeoplemakematherrors,breakthingsandbecomecrosswiththeirfamilies,friendsandco-workers.Lesscommonly,theymakemistakeswithtragicconsequences.Itishardtoprovehowmanyfatalcaraccidentsarecausedbythedriver'sfallingasleep,butmyconvictionisthatthenumberishigh.Laboratoryexperimentshaveconfirmedthatthesleep-deprivedmindispronetomicrosleeps-lapsesofconsciousnesssobriefthatthesubjectmaynotevenbeawareofthem.几乎每天,打瞌睡的人会犯数学错误,打坏东西,或向家人、朋友和同事发火。瞌睡者因犯错而导致可悲后果的情况并不常见。很难证实,有多少起致命的车祸是由于驾驶员瞌睡引起的,但是,我相信,这个数目一定不小。实验室的试验已经证实,缺少睡眠的大脑很容易进入“短暂的昏睡”——阵发性的意识丧失,这种意识丧失的时间短得甚至连当事人都可能意识不到。InoneexperimentinourlaboratoryatStanfordUniversity,avolunteerwhohadonlybeenallowedfourhours'sleepthenightbeforehadhiseyelidstapedopen(uncomfortable,butitdoesn'thurt).Hewasaskedtopressabuttoneverytimeanirregularstrobelightflashed.Forafewminuteshetappedtheswitchaftereachflash,onaverageeverysixseconds.Thenabrightflashsurgedintohispupils-buthedidnothing.在斯坦福大学实验室进行的一项实验中,只让一名自愿者前一天晚上睡四个小时,然后把他的眼睑固定,让他睁着眼睛,(这样做虽不舒服,但并无损害)。按照要求,每当频闪闪光灯无规律地闪光之时,他必须揿下一个按钮。最初几分钟,每闪一次他揿一下按钮,平均每六秒钟一次。而后,一道强光照入他的眼球——但是,他一动没动。Whydidn'tyoupresstheswitchjustnow?weasked.Becausetherewasnoflash,theyoungmanreplied.Themachinesweusedtomonitorbrainactivityshowedthatattheverymomentthelighthadflashed,theyoungmanhadunwittinglyfallenasleep,withhiseyeswideopen,fortwoseconds.Ifhehadbeenbehindthewheelofacar,thosetwosecondscouldhavemeantdisaster.“刚才你为什么不揿按钮?”我们问他。“没有闪光啊?”年轻人回答说。监控大脑活动的机器表明,就在灯光闪烁的那一刻,这位年轻人已经睁着双眼不知不觉地睡着了,睡了两秒钟。倘若他当时是在开车,这两秒钟可能就意味着灾难。Societalpressurestoworkmoreandatoddhourshavereducedoursleeptimeoverthepastcenturybyabout20percent.Addtothemixourownera'sdrivetohaveanddoitall-work,family,sports,hobbies-andthereisverylittletimeleftforrest.Iconsidersleepdeprivationanationalemergency.上个世纪,迫于社会压力,我们不得不加班加点,睡眠时间减少了约20%。我们这个时代充满着各种欲望:工作,家庭,运动,业余爱好等等,使这种忙乱有增无减。因此,休息时间便所剩无几了。我认为睡眠缺失是国家的紧急情况。SleepDebtandtheMortgagedMind睡眠债与抵押的大脑Generally,adultsneedtosleeponehourforeverytwohoursawake,whichmeansthatmostneedabouteighthoursofsleepanight.Ofcourse,somepeopleneedmoreandsomeless.Childrenandteenagersneedanaverageofabouttenhours.Thebrainkeepsanexactaccountingofhowmuchsleepitisallowed.MycolleaguesandIcoinedthetermsleepdebtbecauseaccumulatedlostsleepislikeamonetarydebt:itmustbepaidback.Ifyougetanhourlessthanafullnight'ssleep,youcarryanhourofsleepdebtintothenextday-andyourtendencytofallasleepduringthedaytimebecomesstronger.一般说来,成人每清醒两小时就需要一小时的睡眠,这就意味着大多数人每晚需要八个小时的睡眠。当然,有人需要的多些,有人需要的少些。儿童和青少年平均需要十个小时的睡眠时间。大脑对应有的睡眠量做出准确的计算。我和同事们杜撰了“睡眠债”这个词--睡眠缺失积累下来,就像债务一样:必须得到偿还。倘若某个晚上少睡一小时,一小时的睡眠债就被带到第二天,白天越来越想睡觉。Duringafive-dayworkweek,ifyougotsixhoursofsleepeachnightinsteadoftheeightyouneeded,youwouldbuildupasleepdebtoftenhours(fivedaystimestwohours).Becausesleepdebtaccumulatesinadditivefashion,bydayfiveyourbrainwouldtendtowardsleepasstronglyasifyou'dstayedupallnight.Fromthisperspective,sleepinguntilnoononSaturdayisnotenoughtopaybackthetenlosthoursaswellasmeetyournightlyrequirementofeight;youwouldhavetosleepuntil5p.m.tobalancethesleepledger.Butformostpeopleitisdifficulttosleepthatlongbecauseofthealertingmechanismofourbiologicalclock.在每周五天的工作日里,倘若每晚只睡六小时,而不是所需的八小时,你就欠下了十个小时的睡眠债(5天×2小时)。由于睡眠债是以累积的方式攒下的,到了第五天,你的大脑会非常想睡觉,就好像你整夜未眠似的。从这个角度说,周六睡到中午并不能满足每晚八小时的睡眠需要,也不够偿还缺失的十小时睡眠;只有睡到下午5点才能保持这本睡眠帐的平衡。然而,对大多数人来说,由于我们生物钟的警醒机制,我们很难睡那么长的时间。WideAwakebutNotRested睡意全无却没有得到休息Anamazinglyprecisebiologicalclockwithinusregulatessleepingandwaking,andalsosynchronizesavastarrayofbiochemicaleventsinourbodies.Itisatimepieceofsuchastonishingprecisionthatpeopleoftenwakeupafewminutesbeforetheiralarmclocksgooff.我们体内的生物钟准确得简直令人叹服,我们何时睡眠,何时苏醒全由它调节,它还与我们体内的一系列生化活动保持同步。这种时钟准确得惊人,我们往往就在闹铃响前几分钟醒来。Mostpeoplehavetwopeaktimesofalertnessdaily,atabout9a.m.and9p.m.Alertnesswanestoitslowestpointataround3p.m.;afterthatitbeginstobuildagain.Thisexplainswhypeoplewhohaveworkedhardalldaywilloftenstarttofeelmorealertatthesametimeeveryeveningdespitealargeaccumulationofsleepdebtduringtheday.Ibelievethisclock-dependentalertingcanoftendeceivepeopleintothinkingtheyaresufficientlymeetingtheirsleepneeds.大多数人每天有两次警醒高峰,上午9点和晚上9点左右。警醒度在下午3点衰减至最低点,随后又开始攀高。这就是为什么那些整天努力工作,白天欠下一屁股睡眠债的人们,却常常在每晚的同一时间开始感到更加警醒。我认为,这种“依赖时钟型警醒”的情况常会使人产生错觉,以为自己的睡眠已经满足了需求。SomeyearsagoIhadthechancetoobserveastrikingexampleofclock-dependentalertinginaction.Itwasduringavis
本文标题:Getting-Enough-Sleep-Dream-on
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