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

譯者: James Cheng 審譯者: Marssi Draw

目前為止，我們已經談到

all of the wonderful benefits that sleep provides,

所有睡眠帶來的好處。

but how much sleep should we actually be getting?

但是我們到底需要多少睡眠？

[Sleeping with Science]

[科學睡眠法]

(Music)

(音樂）

For the average adult, the current recommendation

對於一般成年人，目前的建議

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

大概在七至九小時的睡眠時間。

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

我們發現大規模流行病學研究

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

是使用七至九小時來當作基礎點，

once you start to drop below that,

一旦低於這個睡眠時間，

your mortality risk actually starts to increase.

你的死亡風險會增加。

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

事實上，美國疾病管制中心 (CDC)

they stipulate a minimum of seven hours of sleep a night

指出一般成年人每晚最少要睡七小時。

for the average adult.

In other words, the shorter your sleep,

換句話說，一個人的睡眠越短，

the shorter your life.

壽命也越短。

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

但事實證明並不是完全像你想像 那樣呈現線性成長。

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

並不是你的睡眠時間越長，

the lower and lower your mortality risk is.

你的死亡風險越低。

In fact, something strange happens.

事實上，奇怪的事情發生了。

Once you get past nine hours,

一旦睡眠時間超過九小時，

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

你會看到死亡風險開始上升，

which seems rather strange and peculiar.

這似乎看起來很奇怪且不合常理。

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

科學家提出了至少兩種不同的解釋。

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

第一種，如果你有看過那些研究，

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

可能是個人正受到重大疾病的侵擾。

When we become infected, or we have disease,

當你被感染或是有疾病，

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

通常，我們會嘗試睡更長一些， 在床上待更長的時間。

So in other words,

換句話說，

it was the unmeasured disease and sickness in those studies

在這些研究中這些無法預測的疾病

that was triggering a response in those individuals

正是造成個人

to try and sleep more.

嘗試睡得更久。

That's one explanation.

這是其中一種解釋。

The second possible explanation is poor sleep quality,

第二種合理的解釋是睡眠品質差，

because we know that sleep quality,

因為我們知道睡眠品質

independent of sleep quantity,

──不論睡眠長短──

is also associated with mortality risk.

與死亡風險有關。

And the lower that your quality of sleep is,

睡眠的品質越差，

the higher your risk of death.

死亡風險越高。

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

睡眠品質不好的人 相對會嘗試睡久一點；

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

他們會嘗試在床上待久一點 來克服睡眠品質不佳的問題。

It may be poor quality of sleep masquerading as long sleep

長時間睡眠其實是 因為睡眠品質不好，

that is associated with a higher risk of death,

品質差導致更高的死亡風險，

rather than the long sleep itself.

而不是長時間睡眠增加風險。

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

如果我們退一步從整體社會來思考，

I think modernity is constantly pushing us

我認為現代化一直不斷 迫使我們長時間的工作，

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

以致於忽略掉自身的睡眠。

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

但是如果我們想要活得久一點

來獲得所有辛勤勞動的收益和成果，

and the fruits of all of that hard labor,

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

也許該優先考慮自己的睡眠。