How much sleep do you really need? | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Krystian Aparta

So far, we've spoken about

翻译人员: Wanting Zhong 校对人员: Lincoln Hui

到目前为止，我们已经谈过了

all of the wonderful benefits that sleep provides,

睡眠为我们提供的所有好处，

but how much sleep should we actually be getting?

但我们究竟需要多少睡眠呢？

[Sleeping with Science]

[ 科学睡眠 ]

(Music)

（音乐）

For the average adult, the current recommendation

对于普通成年人来说， 当前的推荐是

is somewhere between seven to nine hours of sleep a night.

每晚睡七到九个小时。

And what we've been finding from large-scale epidemiological studies

我们从大规模的 流行病学研究中发现，

is that, using that reference point of seven to nine hours,

以七到九个小时的睡眠为基准，

once you start to drop below that,

一旦睡眠时间低于这个值，

your mortality risk actually starts to increase.

你的死亡风险就会开始增加。

In fact, the Center for Disease Control in the United States, or the CDC,

事实上，美国疾病控制中心 （CDC）规定，

they stipulate a minimum of seven hours of sleep a night

一个普通的成年人

每晚需要至少七个小时的睡眠。

for the average adult.

In other words, the shorter your sleep,

换句话说，睡眠时间越短，

the shorter your life.

寿命就越短。

But it turns out that it's not quite a linear relationship as you would expect.

然而这二者之间并不完全是 你所预想的线性关系。

It's not as though the more and more that you sleep,

并不是睡得越多，

the lower and lower your mortality risk is.

死亡风险就越低。

In fact, something strange happens.

实际上，这其中存在 一个奇怪的现象。

Once you get past nine hours,

令人费解的是，

当睡眠时间超过九个小时后，

you actually start to see a rise back up in mortality risk,

死亡风险反而会重新上升。

which seems rather strange and peculiar.

And scientists have actually put forward at least two different explanations.

为此，科学家们提出了 至少两种不同的解释。

The first is that, if you look at those studies,

第一个解释是，在这些研究中， [ 左上：人类持续不睡最长纪录：11 天。]

it may be that individuals are suffering from significant disease and illness.

有些人可能正在经受重大的疾病。 [ 左上：人类持续不睡最长纪录：11 天。]

When we become infected, or we have disease,

当我们感染或生病时， 我们通常会

typically, we try to sleep longer, we stay in bed longer.

试图睡得更久一些， 在床上躺得更久一些。

So in other words,

换句话说，

it was the unmeasured disease and sickness in those studies

在这些研究中， 是这些未经测量的疾病

that was triggering a response in those individuals

触发了这些人

试图睡得更多的反应。

to try and sleep more.

That's one explanation.

这是其中一种解释。

The second possible explanation is poor sleep quality,

第二种可能的解释 是较差的睡眠质量，

because we know that sleep quality,

因为我们知道睡眠质量

independent of sleep quantity,

与睡眠时长没有直接关联，

is also associated with mortality risk.

但与死亡风险相关。

And the lower that your quality of sleep is,

也就是说，睡眠质量越低，

the higher your risk of death.

死亡风险就越高。

People who have poor quality of sleep will typically try to sleep longer;

睡眠质量较差的人们 一般会尝试睡得更久；

they'll try to stay in bed longer to overcome that poor quality of sleep.

他们想用更长的卧床时间 来弥补较差的睡眠质量。

It may be poor quality of sleep masquerading as long sleep

与死亡风险增加相关的

that is associated with a higher risk of death,

可能是睡眠质量差，

rather than the long sleep itself.

而不是长时间睡眠本身。

But if we take a step back and think about society overall,

但如果我们退一步想想社会整体，

I think modernity is constantly pushing us

我认为现代社会在不断驱使我们

to, perhaps, work long hours and therefore neglect our sleep.

去工作更长时间， 从而忽略自己的睡眠。

But if we want to be around long enough to get the benefits

但如果我们想要活得足够长久，

来享用这些辛勤劳动的收益与果实，

and the fruits of all of that hard labor,

we may want to think about starting to prioritize our sleep some more.

我们或许应该开始 更加优先考虑自己的睡眠。