醒醒吧，人们。你们在睡眠上欺骗了自己

醒醒吧，人们。你们在睡眠上欺骗了自己

What you believe about sleep may be nothing but a pipe dream.

你所相信的睡眠可能只是一个白日梦。

Many of us have notions about sleep that have little basis in fact and may even be harmful to our health, according to researchers at NYU Langone Health's School of Medicine, who conducted a study published Tuesday in the journal Sleep Health.

纽约大学朗格尼健康医学院的研究人员于本周二在《睡眠健康》期刊上发表了一项研究，他们称，很多人对睡眠的理解缺乏事实依据，甚至可能对健康有害。

Here are 4 very wrong, unhealthy assumptions we often make about sleep, an act in which we spend an estimated third of our lives -- or, if we lived to 100, about 12,227 combined days.

以下是我们经常对睡眠做出的4个非常错误、不健康的假设。我们一生中大约有三分之一的时间都在睡眠中度过，如果我们活到100岁，那么我们总共有12227天的睡眠时间。

1. Adults need five or fewer hours of sleep

成年人需要5小时或更少的睡眠

"If you wanted to have the ability to function at your best during the day, not to be sick, to be mentally strong, to be able to have the lifestyle that you would enjoy, how many hours do you have to sleep?" asked senior study investigator Girardin, a professor in the Department of Population Health.

“如果你想有能力在白天发挥最好的功能，不生病，精神焕发，能够过你喜欢的生活方式，你需要睡几个小时？”人口健康部门的教授，高级研究调查员吉拉尔丹问道。

"It turns out a lot of people felt less than five hours of sleep a night was just fine," he said. "That's the most problematic assumption we found."

事实证明，很多人觉得每晚睡眠不足5小时就可以了。”“这是我们发现的最有问题的假设。”

We're supposed to get between seven and 10 hours of sleep each night, depending on our age, but the US Centers for Disease Control and Prevention says that a third of Americans sleep fewer than seven hours a night. According to World Sleep Day statistics, sleep deprivation is threatening the health of up to 45% of the global population.

根据我们的年龄，我们每晚应该睡7到10个小时，但美国疾病控制与预防中心表示，三分之一的美国人每晚睡眠不足7个小时。根据世界睡眠日的统计，睡眠不足正威胁着全球45%的人口的健康。

2. It's healthy to be able to fall asleep 'anywhere, anytime'

“随时随地”入睡对健康有益

Falling asleep as soon as the car/train/airplane starts moving is not a sign of a well-rested person, sleep experts say. In fact, it's just the opposite.

睡眠专家说，汽车、火车、飞机一开动就睡着并不是一个休息好了的人的标志。事实上，恰恰相反。

"Falling asleep instantly anywhere, anytime, is a sign that you are not getting enough sleep and you're falling into 'micro sleeps' or mini-sleep episodes," Robbins said. 'It means your body is so exhausted that whenever it has a moment, it's going to start to repay its sleep debt."

罗宾斯说：“随时随地立即入睡是一个信号，表明你没有得到足够的睡眠，你正在进入‘微睡眠’或迷你睡眠阶段。”“这意味着你的身体已经非常疲惫，只要有时间，它就会开始补觉。”

3. Your brain and body can adapt to less sleep

你的大脑和身体可以适应较少的睡眠

People also believed that the brain and body could adapt and learn to function optimally with less sleep. That too is a myth, experts say. That's because your body cycles through four distinct phases of sleep to fully restore itself.

人们还相信，大脑和身体可以适应并学会在睡眠较少的情况下发挥最佳功能。专家说，这也是一个误解。这是因为你的身体要经历四个不同的睡眠阶段才能完全恢复。

In stage one, you start to lightly sleep, and you become disengaged from your environment in stage two, where you will spend most of your total sleep time. Stages three and four contain the deepest, most restorative sleep and the dreamy state of REM, or rapid eye movement sleep.

在第一阶段，你开始轻度睡眠，在第二阶段你从你的环境中解脱出来，在那里你将花费大部分睡眠时间。第三阶段和第四阶段包含最深，最具恢复力的睡眠和快速眼动睡眠的梦幻状态。

It's tough to wake a person from deep sleep. If you do wake, you can feel groggy and fatigued; mental performance can be affected for up to 30 minutes, studies show.

要把一个人从沉睡中唤醒是很难的。研究表明，如果你醒了你可能会感到昏昏欲睡和疲惫：精神表现可能会受到长达30分钟的影响。

4. Drinking alcohol before bed helps you fall sleep

睡前喝酒有助于入睡

Do you think a nightcap before bed will help you fall asleep and stay asleep? Dream on.

你认为睡前喝一杯酒能帮助你入睡吗?做梦吧。

Alcohol may help you fall asleep, but that's where the benefits end, Robbins said. Instead, it traps you in the lighter stages of sleep and "dramatically reduces the quality of your rest at night."

罗宾斯说，酒精可能会帮助你入睡，但好处仅此而已。相反，它把你困在较浅的睡眠阶段，“极大地降低了你晚上的睡眠质量。”