Lifespan, but also healthspan You know, I think the data really make the case more compellingly than than I need to There's just you know Again, fortunately short-term sleep deprivation is easy to study and it unequivocally demonstrates a Remarkable negative impact on cognition on physical performance on Physical markers of health such as insulin resistance on appetite Everything that can go wrong in the human body goes wrong when you are sleep-deprived And again, what's Nice about this is you don't need to do five-year studies to figure this out, right?

幸運的是，短期睡眠不足很容易研究，它明確顯示了對認知、體能、胰島素抵抗、食慾等健康指標的顯著負面影響。

You can do two week three week studies where you take people down to four hours a night of sleep and you can Absolutely destroy them in every physiologic measure during the wakeful period of their lives so We can then extrapolate from there that okay well if you're only sleeping five and a half or six hours a night, you're probably not getting as much of the negative effects But when we see and measure other effects that are negative to a lesser extent It seems pretty easy to attribute them to the reduction of sleep.

你可以進行為期兩週到三週的研究，讓人們每晚只睡四個小時，然後你就可以在他們清醒的時候絕對摧毀他們的所有生理指標，這樣我們就可以推斷出，如果你每晚只睡五個半小時或六個小時，你可能就不會受到那麼多的負面影響，但是當我們看到並測量其他負面影響時，似乎很容易將它們歸因於睡眠減少。

So in other words When you look at a person who's you know, not sleeping as inadequately as people are typically studied in short-term studies geared towards identifying the risks They get many of the same problems, but just not as extreme Suggesting there's a dose effect to sleep reduction and you know truthfully, I think that This is something that I think society is far more willing to entertain today than ten years ago I think you know, Matt Walker who's who's also a very close personal friend has had a lot to do with this Arianna Huffington has brought a lot of attention to this So I think there are many people out there that are saying hey This whole idea of I'll sleep when I'm dead, which used to be my mantra Is like yeah, you're gonna be dead quicker if you adopt that mantra so you will indeed sleep when you're dead and you'll be dead sooner than you want to be so Again I think that you know, this this one doesn't require a lot of convincing The how to do it, of course is a little more complicated The good news is there's really a lot of wonderful behavioral tools And ultimately for some people, you know pharmacology or mechanical assistance such as CPAP You know if a person has apnea there there are technologies both pharmacologic and otherwise that can really help here but for most people the behavioral tools do the work this is really one of those things where Very few people need to see a physician to help them sleep or to troubleshoot a sleep problem.

是以，換句話說，當你看一個人，你知道，沒有睡眠不足的人通常是研究的短期研究，旨在確定風險，他們得到了許多相同的問題，但只是沒有那麼極端，建議有一個劑量效應，以減少睡眠，你知道說實話、我認為現在的社會比十年前更願意接受這個觀點 我認為馬特-沃克和這個觀點有很大關係 他也是我非常親密的朋友 阿麗安娜-赫芬頓對此也非常關注你會死得更快 所以你確實會在死後睡覺 而且你會死得比你想死的更快 所以我再次認為 你知道 這個不需要太多的說服你知道，如果一個人有呼吸暫停，有一些藥物和其他方面的技術可以真正幫助他，但對於大多

And when you do Fortunately, there's an entire branch of medicine dedicated to sleep physiology there are actual physicians who specialize in this and We're certainly not afraid to use them when it's necessary There's also a field of behavioral therapy called cognitive behavioral therapy for insomnia That is an entire discipline that is dedicated towards the cognitive tools that you can use during periods of insomnia, so You know, we always get patients in our practice Who just have what can only be described as the most abjectly horrible sleep and I Just of all the problems we face This is the one that I tend to be most optimistic about our ability to help in a relatively short period of time And we have a whole AMA dedicated to sleep along with multiple Matt Walker episodes So I don't think we needed to get into insane detail because we will link it in the show notes But you mentioned a few of the behavioral tools.

幸運的是，醫學中有一門專門研究睡眠生理學的學科 有專門的醫生從事這方面的研究 我們當然不會害怕在必要的時候使用這些方法在我們的臨床實踐中，總是有病人的睡眠品質極差，我認為在我們面對的所有問題中，這是我最看好的一個，因為我們有能力在相對較短的時間內幫助他們解決睡眠問題。

And so if someone says, okay, I need to take more Awareness in my sleep.

是以，如果有人說，好吧，我需要在睡眠中攝入更多的意識。

I need to do more to get better sleep What are some of the things that they can look at and evaluate?

我需要做更多的事情來改善睡眠 他們可以檢查和評估哪些事情？

I would say if you were, you know If we were in an elevator and we had only between the first floor and the 15th floor for me to tell you everything that mattered I would say Try to go to bed at the same time and wake up at the same time every day Give yourself about eight hours to be in bed.

我會說，如果你是，你知道，如果我們在電梯裡，我們只有一樓和 15 樓之間，讓我告訴你所有重要的事情，我會說，儘量每天在同一時間上床睡覺，在同一時間醒來，給自己大約八個小時的時間在床上。

Make the room as dark as possible as cold as possible and Detach yourself from anything stimulating Especially kind of upsetting which is, you know work social media that kind of stuff for two hours before bed And if we haven't hit the 15th floor yet I would say try to not eat or drink any alcohol for three hours before bed Those would be like the no risk no regret moves to try to fix your sleep and that's a lot by the way Like I I'm not suggesting that would be easy to do for someone who's doing none of them but if a person if you gave me a hundred people who were complaining of poor sleep and or Objectively had measurements of poor sleep and all 80 of them did that Pardon me all a hundred of them did that I think 80 of them would get better

把房間弄得越黑越好，越冷越好，遠離任何刺激性的東西 特別是那種讓人心煩的東西，比如：如果我們還沒到15樓，我會說睡前三小時儘量不要吃東西或喝酒 這些就像無風險無遺憾的舉動，試圖解決你的睡眠問題，順便說一句，這已經很多了。但如果你給我一百個抱怨睡眠不好的人 或者客觀測量過睡眠不好的人 其中80個人都這麼做了