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CIRCADIANS AND SLEEP生理节律与睡眠

Other than eating and breathing, sleeping is the most important source of recovery in our lives. It is also the most powerful of the circadian rhythms that include body temperature, hormone levels and heart rates. The vast majority of our clients report that they are significantly sleep deprived. Few of them recognize just how
dramatically insufficient sleep affects.

除了饮食和呼吸，睡眠是最重要的精力恢复来源。睡眠也是最有力的生理节律，包括体温、荷尔蒙水平和心律。我们大多数客户反馈自己的睡眠严重不足，但只有极少数人意识到睡眠不足的重大影响。

Even small amounts of sleep debt—insufficient recovery in our terms—have a significant impact on strength, cardiovascular capacity, mood and overall energy levels. Some fifty studies have shown that mental performance—reaction time, concentration, memory and logical/analytical reasoning—all decline steadily as sleep debt increases. Sleep needs vary by age, gender and genetic predisposition, but the broad scientific consensus is that the average human being needs seven to eight hours a night to function optimally. Several studies have shown that when human beings are placed in isolation, with no exposure to natural light or to clocks, they still sleep approximately seven to eight hours out of every twenty-four.

即使少量的睡眠缺失，我们称之为精力恢复(再生)不足，对力量、心脑血管能力、情绪和整体精力水平有显著影响。大约50项研究表明，思维表现，如反应时间、专注、记忆、逻辑/分析推理都随着睡眠的缺乏而降低。睡眠需求随年龄、性别、基因差异而不同，但普遍的共识是平均睡眠时间以7-8个小时为佳。数个研究表明即使人被隔离，没有光照或钟表，人也是每24小时睡7-8个小时。

The longer, more continuously, and later at night you work, the less efficient and more mistake-prone you become.

晚上的工作时间越长、持续越久、结束越晚，效率就会越低，也更容易犯错误！

In addition to its energy renewing function, sleep is also a period during which substantial growth and repair occurs—most of it at the deepest level of sleep, when slow-wave delta brainwaves are dominant. During those periods, cell division is most active, the greatest number of growth hormones and repair enzymes are released and muscles that have been stressed during the day have an opportunity to regenerate. In short, we heal and grow most during the deepest periods of recovery.

睡眠除了能恢复（再生）精力，它还是生长和修复的阶段，大部分发生在最深层次的睡眠阶段，这时δ波占主导地位，这个阶段细胞分裂最活跃，生长激素分泌最旺盛，修复酶也被释放，白天饱受压力的肌肉也有机会得到再生。总而言之，我们狮子啊睡眠最深层次阶段进行自我疗愈、生长和恢复。

我的思考My Thinking

我的睡眠时间一般在2300-0500，只有6个小时（4个90mim循环）这也是根据哈佛大学医学院的研究结果进行的，然后在班车上会回笼觉20-30分钟，中午的时候运动或冥想或小憩，一天的精力状态还不错。接下来可以继续调整将睡眠时间再延长一下，这样白天的精力会更好。
I usually sleep for 6 hours from 2300-500 (4 cycles) which follows the research results of Harvard Medical School. Then nap for 20-30 min in the morning shuttle bus, do exercise or mediate or nap at noon, which boast Energy. I plan to prolong the sleeping time which brings better Energy.