Six Things You Need to Recover F

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（译文在英文内容下方，如有相关误处，请帮我指出，Cayley的世界致力于不断努力的学习与改变，举手之劳让更多人收获正确的知识）

Six  Things You Need to Recover From Every Day

Less than 1% of people are living according to the principles/science described herein. However, I’m confident that if you apply these recovery principles to your life, you’ll live a more engaged, meaningful, and productive life.

Being busy and being productive are far from the same thing. Most people are trying to do too much. The desire to “keep up” has them doing more, living less, and deceiving themselves into believing they’ve actually made progress.

True growth and success is always sustainable. It’s not a short sprint with an inevitable physical, mental, and emotional crash. All goals are means, not ends. Each succeeding stage of your progression should clearly build one-upon-another, leaving you stronger and more able, not weaker and permanently damaged.

In order to do this, you must properly “recover” from the following things on a daily basis：Work，Technology，People，Food，Fitness，Being awake。

Unless you adequately recover in these areas, your life is a mess. Moreover, by adequately recovering, you’ll be empowered to more fully engage in these activities. Recovery is essential to success in all areas of life.

For the rest of this article, I’ll detail the scientific findings and applications related to proper recovery.

1. Recover From Work

“Overcommitment” is a heavily studied concept in psychology. It happens when you have inflated perceptions of work demands, and when you see your own ability to handle those demands as far superior to your “less involved” colleagues.

For most, this perception is a “distortion” which prevents you from accurately making cost-benefit analysis of work behaviors.

The following questions come from a psychological measure assessing overcommitment. On a scale from 1 (low commitment) to 4 (high overcommitment), how would you rate yourself on the following questions?

I get easily overwhelmed by time pressures at work.As soon as I get up in the morning I start thinking about work problems.When I get home, I can easily relax and ‘switch off’ work. (reverse coded)

People close to me say I sacrifice too much for my job.

Work rarely lets me go, it is still on my mind when I go to bed.

If I postpone something that I was supposed to do today I’ll have trouble sleeping at night.

Although most people are finding it difficult to “unplug” from work, recent science in the field of “Occupational Health Psychology” is showing how essential it is to unplug, daily.

This article is about setting proper and healthy boundaries/constraints upon yourself. Unless you do, you are not living a sustainable lifestyle. Unless you create healthy boundaries — your work, health, and relationships are being compromised.

For instance, research in several fields have found that recovery from work is a necessity for staying energetic, engaged, and healthy when facing job demands.

“Recovery” is the process of reducing or eliminating physical and psychological strain/stress caused by work.

One particular recovery strategy that is getting lots of attention in recent research is called “psychological detachment from work.” True psychological detachment occurs when you completely refrain from work-related activities and thoughts during non-work time.

Without question, work in a global environment is highly competitive, and thus highly stressful and demanding. Consequently, the stresses of today’s work — which create negative emotions, negative physical symptoms, and psychological impairments — are often fully-consuming, which make it very difficult to psychologically detach.

Proper detachment/recovery from work is essential for physical and psychological health, in addition to engaged and productive work. Yet, few people do it. Most people are always “available” to their email and work. Millennials are the worst, often wearing the openness to work “whenever” as a badge of honor. It’s not a badge of honor.

Interestingly, other research shows that when a parent has irregular work hours, there can be devastating effects on the development and well-being of their children. These problems are compounded when the parent has depressive symptoms, low quality parenting, reduced child-parent interaction and closeness, and a less supportive home environment.

Again, the likelihood of experiencing some forms of depression are dramatically increased if you don’t properly detach from work. Furthermore, if you don’t properly “unplug,” you’ll lack engagement while at home. Put more directly, you’ll be distracted and burned-out. As a result, you probably won’t have quality interactions or closeness with your kids, spouse, or friends. It’s a vicious cycle.

In order to do this, you must set clear boundaries and expectations with yourself and others. If you set things up clearly, people at work will respect that when you’re away, you’re not available except in case of emergency.

2. Recover From Technology

In our technology-overwhelmed world, the only way to properly recover from work is to set healthy boundaries on your technology.

For instance, a recent study found that constant smartphone use stops people from properly recovering from work (and life). In a sense, people are always “on” to distraction and connection. They never disconnect. Most people keep their smartphones on them constantly, and admit to experiencing withdrawals if they don’t have their smartphone for more than a few hours.

In the study, the experimental group, who became more conscious of their smartphone use, and took adequate breaks from it, were able to experience psychological detachment from work, relaxation, and mastery.

Smartphone addiction is reflected in impulsive behavior, withdrawals, and impaired functioning.

One study found that the average person checks their smartphone over 85 times per day, and spends more than five hours browsing the web and using apps. Hilariously, people check their phones more than twice as much as they think they do. Thus, more often than not, people are unconsciously triggered to check their smartphones.

This lack of consciousness if reflected in all other areas of most people’s lives — as we are holistic systems. No one component of your life can be viewed in isolation. If you spend several hours unconsciously using technology, how could you expect to be fully engaged in your work and relationships?

One study found negative effects of using laptops and cellphones within 1–2 hours of going to sleep. Specifically, the study found that individuals who stopped staring at screens 1–2 hours before sleep:

.Experienced substantially higher sleep quality and less sleep “disturbances”

.Increased ability to maintain enthusiasm to get things done while working

The authors/researchers of the study concluded simply by saying “We should restrict the use of mobiles and laptops before sleep for sound mind and good health.”

According to Michael Kerr, an international business speaker and author of, You Can’t Be Serious! Putting Humor to Work, highly successful people such as former US President Barack Obama and Bill Gates are known to read for at least a half hour before bed. According to Kerr, the last thing most successful people do before bed is work (often displayed by checking email).

Interestingly, other research has found that if you associate your bed with work, it’ll be harder to relax there. In order to sleep well, keep your bedroom as a place for sleep.

The triggers in your environment directly influence your behavior. If you have a TV in your bedroom, your sleep will suffer. If you use your smartphone before bed, your sleep will suffer. If you check your smartphone immediately upon waking up, your engagement in the rest of your day will suffer.

Like work, proper boundaries must be set on technology, particularly smartphones if you want to live an optimal life. You need to recover from your technology and smartphones.

Get in the habit of not always having your cellphone with you, especially while you’re at home with your family. Very few people experience the gift of your full and uninhibited attention. Give them that gift. Keep your smartphone away from yourself as much as you possibly can. Your whole life will get better.

3. Recover From People

“Time alone is really essential, to get away and contemplate, think, and wonder.” — Jim Rohn

Just as you need recovery from work and technology, you also need some healthy recovery from people. Even if it’s just 20–60 minutes per day, you need some time to think, reflect, ponder, and plan.

In her book, The Creator’s Code: The Six Essential Skills of Extraordinary Entrepreneurs, Amy Wilkinson details her interviews with some of the world’s most successful entrepreneurs. She found that many of them purposefully schedule time to be by themselves. For example, billionaire Sara Blakely, founder of Spanx, drives a fake 40-minute commute to work despite living 5 minutes from work. She does this to give herself time to “think.” Other people literally schedule 60-minute “power-hours” in the middle of their day to think creatively and strategically.

This isn’t about being introvert or extrovert. We all need time with people and time alone. If you’re not getting at least 20–30 minutes of non-distracted alone time to think big picture or even specific, you’re not living optimally.

4. Recover From Food

Your body, and mind, need to recover from food. If not daily, you should be fasting from food for at least 18–24 hours on a weekly basis.

When you fast, or “recover” from food, your body is given the opportunity to repair and rebuild itself, rather than constantly digesting.

As will be shown, there are a ridiculous number of benefits to regular fasting.

Medically, fasting has been found to rapidly dissipate the craving for nicotine, alcohol, caffeine and other drugs. Neuro-chemically, fasting increases levels of catecholamines — such as dopamine — which elevates your happiness and confidence while reducing your anxiety.

Fasting actually increases your number of brain cells. Here is a short list of some of the scientifically backed cognitive benefits of fasting:

Short-term fasting induces profound neuronal autophagy (e.g., “self-eating,”), which is how cells recycle waste material, down regulate wasteful processes, and repair themselves. Brain health is dependent on neuronal autophagy. Another study shows that interference of neuronal autophagy prompts neuro-degeneration. Simply put, without the process of autophagy, brains neither develop properly nor function optimally.

Fasting increases levels of brain-derived neurotrophic factor (BDNF), a protein that interacts with neurons in the hippocampus, cortex, and basal forebrain (the parts of the brain that regulate memory, learning, and higher cognitive function — uniquely human stuff). BDNF helps existing neurons survive while stimulating the growth of new neurons and the development of neuro-synaptic connectivity. Low levels of BDNF are linked to Alzheimer’s,memory loss, and cognitive impairment.

Evidence suggests that low BDNF is related to depression. Indeed, antidepressants increase BDNF levels. Thus, many doctors believe fasting can reduce depression.

Fasting reduces the likelihood of having a stroke.

Fasting reduces the oxidative stress, mitochondrial dysfunction, and cognitive decline that normally results from brain trauma. Research has found that a 24 hour (but not a 48 hour) fast was neuro-protective against trauma to the brain like a concussion.

Fasting reduces cognitive stressors that bring about aging, cognitive decline, and chronic diseases.

Fasting reduces your risk of cancer.

Fasting increases your longevity and lifespan.

Fasting enhances learning and memory.

Fasting elevates your ability to focus and concentrate.

If you’ve fasted before, you can attest to the radical mental benefits of fasting. If you haven’t, please start a regular practice of fasting. Over a period of time, you’ll be startled by the cognitive results.

Other scientifically backed health benefits of fasting including:

Fasting can reverse binge eating disorders, and help those who find it difficult to establish a correct eating pattern due to work and other priorities.

Fasting can clear your skin from acne, allowing you to have a healthy vibrant glow.

Fasting “reboots” your immune system from free radical damage, regulating inflammatory conditions in the body and killing-off cancer cell formation.

Fasting improves blood pressure levels.

Fasting improves cholesterol levels.

How to fast?

Try eating an early dinner or late breakfast. It may be difficult at first, as you likely have an emotional, not physical, dependency on food. The idea is to eat within a 6–10 hour window each day, and allow yourself the rest of the day to recover. If you eat meals high in protein and healthy fats, you’ll be satiated, or full, for several more hours than if you’re eating carbs, particularly sugary carbs.

If daily doesn’t make sense, try a weekly fast where you either go 18–24 hours on a particular day.

5. Recover From Fitness

It may sound strange, but many people exercise too much.

Like the other areas of their lives, most people seem to prefer quantity over quality.

Optimal fitness requires lots of good sleep and recovery. Most professional athletes get way more sleep than you’d expect. They also take many rest-days to allow for full recovery, so that when they do train, they can full-engage. To get the best results in your fitness, research has found that shorter but more intensive exercise is more effective than longer drawn-out exercise. The concept is simple: Intensive activity followed by high quality rest and recovery.

This is true of life, technology, food, and all other areas of life. To quote Dan Sullivan, founder of Stategic Coach, “Wherever you are, make sure you’re there.”

This whole post is about being present and engaged in life. In order to do this, you must focus on quality, not quantity. Additionally, you’ll need to more fully prioritize the essentials in your life.

For instance, entropy is a concept in physics explaining how everything gradually declines into a state of disorder, unless you invoke specific interventions. For example, if you don’t set proper boundaries on your time, there will be a million things creeping in and slowing you down.

If you’re serious about living successfully, you must consider the effects of entropy on your life. All distractions are a reflection of entropy, which will slow you down. If you want your life to be aerodynamic, productive, and purposeful, you’ll need to remove as many forms of entropy as you can. You do this by prioritizing the essential and removing everything else.

6. Recover From Being Awake

Perhaps even more fundamental than the food you eat, is sleep.

Similar to food, without sleep you will die.

Sleep is essential.

If you are not prioritizing sleep, your life is a mess. 100%. Yet, millions of people do not sleep enough and experience insane problems as a result.

The National Sleep Foundation (NSF) conducted surveys revealing that at least 40 million Americans suffer from over 70 different sleep disorders. Not only that, 60 percent of adults, and 69 percent of children, experience one or more sleep problems a few nights or more during a week.

In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.

On the flipside, getting a healthy amount of sleep is linked to:

Increased memory

Longer life

Decreased inflammation

Increased creativity

Increased attention and focus

Decreased fat and increased muscle mass with exercise

Lower stress

Decreased dependence on stimulants like caffeine

Decreased risk of getting into accidents

Decreased risk of depression

Conclusion

If you want to live an optimal life, you need to RECOVER

原文作者：Benjamin P. Hardy（组织心理学博士 PhD in Organizational Psychology）

注释：原文有适当的删减，不影响内容的思想

译文： 每天你需要恢复的六件事（大致是从这个6个方面恢复到一个正常状态）

只有不到1%的人是根据这里所描述的科学原则生活的，然而,我相信如果你将这些原则应用到你的生活中,你会过得更加投入，更加有意义和富有成效。

忙和富有效率远非同一件事情,大多数人都在尽可能的做很多事情。那种“跟上节奏”的欲望使得他们做很多的事情，而忘却了生活，同时这种行为让他们自欺欺人的认为自己得到了成长

真正的成长和成功都是可持续的，而不是一个通过消耗体力迟早会得到，或者说是精神和情绪上的一时冲动。所有的目的都是出于自身的意愿，而不是为了结果。你的每一步都应该建立在上一步的成果上，使你变得越来越强大和有能力，而不是变得脆弱或成为永久的创伤。

为了做到这一点,你一定要好好地恢复你的每一天从以下几个方面:工作、科技、人,食品、健身和清醒。

除非你的生活在这些方面已经恢复的很充分，要不然你的生活就是一团遭，此外，通过不断的找回状态，你将更加积极的参与这些方面的活动，这对于所有生活领域的成功都至关重要。

对于本文的其余部分，我将详细介绍与正确恢复生活方式相关的科学发现和应用

1.恢复正确的工作状态

“过度承诺”是心理学中一个深入研究的概念。这种情况发生在你对工作需求的看法膨胀时，以及当你看到自己处理这些需求的能力远远优于你的其他同事（较少参与）时。

对大多数人来说，这种感觉是一种“扭曲”，它妨碍你准确地对工作行为进行成本效益分析。

下面的问题是评估过度承诺的一种心理测量方法。从1（低承诺）到4（高过量承诺）的规模，对于以下几个问题你会如何评价你自己呢？

.我很容易被工作中的时间压力打到。

.早上我一起床，我就会开始思考工作中的问题

.当我回到家时，我可以轻松转换工作和生活的状态（反向编码）

.人们会跟我说我为工作牺牲的太多了

.我总是处于工作状态，当我睡觉的时候我还在思考工作。

.如果我今天答应要做的事情没有做完，我晚上睡觉都会睡不好

虽然大多数人发现很难从工作中“脱离”，但最近在“职业健康心理学”领域的相关研究表明适当的脱离工作是至关重要的。

这篇文章是关于为你自己设置一个正确和健康的“边界与约束”。你只有这样做，你才会拥有一个可持续的生活方式，你需要建立一种正确的边界在你的工作与健康还有人际关系中。

举例来说，一些研究领域发现，当面对工作需求时，“recovery from work “是保持精力充沛，充分投入和健康的关键必需品

“恢复正常的工作状态”可以消除和减少那些由工作带来的生理和心理的压力，

一种特别的恢复策略，目前受到了广泛的关注，它被称作“心理脱离工作"，所谓的心理脱离工作指的就是，当你在非工作时间时完全不做与工作相关的任何事情，也不思考任何与工作相关的问题。

毫无疑问，我们现在所处的是一个高度竞争，高压力和高要求的时代，因此，工作压力中的负面情绪以及身体和心理的损伤几乎都是非常多的，这使得我们从心理上脱离工作是很困难的 。

除了从事生产性工作外，适当的脱离/恢复工作对身体和心理健康至关重要。然而，很少有人这样做。大多数人对于他们的电子邮件和工作都处于”有空“的状态。千禧一代(最愿意生活在大城市的人群)是最糟糕的，他们把随时工作的态度视为一种荣誉，其实这并不是一种荣誉。

有趣的是，其他研究表明，当父母工作时间不规律时，会对孩子的发展和幸福产生毁灭性的影响。当父母处于抑郁状态，低质量的育儿，减少互动和亲密，这些问题会更加复杂化。

再次，如果你不适当地脱离工作，经历某些形式的抑郁症的可能性会大大增加。此外，如果你没有正确“转换工作和生活”，当你在家里时将缺乏归属感。更直接的说，你会分心和崩溃。可能会导致你和孩子以及爱人之间的关系疏远，这将成为一个恶性的循环。

为了做到这一点，你必须为自己和他人设定明确的界限和期望。如果你清楚地设置这些，当你结束一天的工作后人们会尊重你的态度，除非在紧急情况才会打扰你

2.从科技产品上恢复正常的使用方式

在我们身处于被技术淹没的世界中，正确的找回工作状态的唯一方法是为您的科技设置健全的边界。

例如，最近的一项研究发现，不断的使用智能手机会阻止人们从工作和生活中适当的恢复，在某种意义上，人们总是分心在网络社交上。他们从不断开。大多数人不间断的花时间在他们的智能手机上，并且承认如果他们离开手机超过几个小时就像在经历戒毒一样困难。

在实验研究组中，哪个成员能够有意识的掌控关于智能手机的使用程度，并且适当的放下手机休息，谁就能够更加的体验到心理脱离工作，放松,和自我掌控感

智能手机成瘾会反映出具有冲动行为，戒毒和身体不适等感受。

一项研究发现，一般人每天查看他们的智能手机85次，花费超过五个小时浏览网页和使用应用程序。有趣的是，人们真正查看他们手机的次数是研究发现的两倍以上。原因是，人们经常会无意识拿起手机查看。

这种无意识的行为会影响人们生活的其他领域 （因为我们是一个整体系统），你的生活包括了方方面面，不仅仅是科技与网络，如果你不自觉的花费几个小时在科技产品上，那你怎么可能完全地投入到工作和人际交往上。

一项研究发现，在睡觉前1-2个小时内如果使用电脑和手机会带来很多负面影响。具体来说，研究发现，在睡前1-2小时停止盯着屏幕的人：

.能够体验更高的睡眠质量和减少睡眠障碍

.增加工作时保持热情完成工作的能力

研究的作者/研究人员简单地说：“我们应该在睡眠前限制使用手机和笔记本电脑，以保持健全的头脑和健康“

迈克尔·克尔（国际商务演讲人和作家）在他的的书《You Can’t Be Serious! Putting Humor to Work》中提到非常成功的人士，例如前总统奥巴马和比尔·盖茨都知道在阅读前至少半小时睡觉。还提到，成功的人结束工作前最后一件事情通常是检查电子邮件。

有趣的是，其他研究发现，如果把你的床和工作联系起来，那你就很难放松了。为了拥有一个好的睡眠，尽量让你的卧室更加像一个休息的地方。

你生活环境中的触发器会直接影响你的行为。如果你的卧室里有电视，那么你的睡眠就会受损。如果你睡觉前使用你的智能手机，你的睡眠会受苦。如果您在醒来时立即查看你的智能手机，你一天中参与的其他活动将受到影响。

像工作一样，必须对科技产品设置适当的边界，特别是智能手机，如果你想拥有最佳的生活。你需要从你的科技产品和智能手机中恢复过来。

养成不总是看手机的习惯，特别是当你与你的家人在一起时，这是很少人能够体验的礼物，因为你可以完全地不受约束的和他们在一起，请赐予给他们这个礼物。让你的智能手机尽可能远离你自己。你的整个生活会变得更好。

3.从与人共处中得到恢复

“独处的时间真的很重要,你可以完全沉浸在思考中”— Jim Rohn

正如你需要从工作和科技中恢复，你还需要一些健康的恢复从人际关系交往中。即使每天只有20-60分钟的时间来思考，反思，和制定计划。

Amy Wilkinson在她的书《The Creator’s Code: The Six Essential Skills of Extraordinary Entrepreneurs》中细介绍了她对世界上最成功的企业家的访谈。她发现，他们中的许多人都会给自己安排独处的时间表，例如，亿万富翁Sara Blakely（SPANX创始人），如果需要工作40分钟，那么也要留出5分钟来生活，她这样做是为了给自己“思考”的时间，其他的人会在一天当中随意安排60分钟用来思考战略和规划。

这不是关于内向或外向的事情。我们每个人都需要社交和独处，如果你没有得到至少20-30分钟的独处来回顾和思考，这不是最佳的生活状态。

4.从食品中恢复好的状态

你的身体和头脑，需要从食物中恢复。如果不是每天，每周你至少需要禁食18-24小时。

当你开始禁食或从食品中恢复到好的状态，你的身体机能将有机会修复和重建，而不是不断消化。

下面将要阐述的是，一些有意思的好处对于定期正常禁食。

医学上已经发现定期的禁食可以迅速消散对尼古丁，酒精，咖啡因和其他药物的渴望。神经化学上研究，禁食可以增加（儿茶酚胺）如多巴胺的分泌水平，提高你的幸福和信心，同时减少你的焦虑。

空腹实际上增加了你的脑细胞数量，这里是一些关于禁食的科学支持的认知益处的简短列表：

.短期禁食可以诱导的神经元自噬（例如，“自食”），这是细胞如何进行垃圾回收，调节和自我修复的过程，脑健康取决于神经元自噬。简单地说，没有自噬的过程，大脑不能正常发展和优化。

.空腹增加脑源性神经营养因子（BDNF）水平，BDNF是与海马，皮层和基底前脑（大脑中调节记忆，学习和认知功能 - 人类特有的）的神经元相互作用的蛋白质。BDNF帮助现有神经元存活，同时刺激新神经元的生长和神经突触连接的发展。低水平的BDNF与阿尔茨海默病，记忆丧失和认知损伤相关。

.证据表明低BDNF与抑郁有关，事实上，抗抑郁药会增加BDNF水平。因此，许多医生认为禁食可以减少抑郁症。

.空腹降低了发生中风的可能性。

.空腹减少氧化应激，线粒体功能障碍

.空腹可以减少导致人衰老的认知压力，认知功能减退和慢性疾病。

.空腹降低了癌症的风险。

.空腹增加了你的寿命.

.空腹增强学习和记忆力

.空腹提高你的专注力。

如果你以前尝试过禁食，你可以证明禁食的对激进精神的好处。如果你没有，请定期开始禁食。在一段时间，你会被认知的结果吓一跳。

其他科学支持的健康益处包括：

.禁食可以改善暴饮暴食障碍，并帮助那些由于工作和其他优先事项而难以建立正确饮食模式的人。

.空腹可以有助于你的皮肤痤疮，让你有一个肌肤拥有健康充满活力的光芒。

.禁食“重新启动”你的免疫系统免受自由基损伤，调节体内炎症和杀死癌细胞形成。

.空腹改善血压水平。

.空腹提高胆固醇水平。

如何正确的禁食？

尝试早一点吃晚餐，晚一点吃你的早餐，在一开始这可能很困难，因为你在心理上，而不是生理上的依赖食物，这个方法是为了每天吃饭处于6 - 10小时的窗口。如果你吃高蛋白质或健康脂肪的饭菜，会比吃碳水化合物，特别是含糖碳水化合物更加容易满足

如果每天没有效果和意义，尝试每周固定在某一天18-24小时禁食。

5.从健身中恢复

这可能听起来很奇怪，但还是有许多人运动过量了。

像他们生活的其他领域一样，大多数人似乎更喜欢数量而不是质量。

最佳健身需要大量的良好的睡眠和恢复。大多数专业运动员的睡眠比你想象的要多。他们也需要许多休息日来充分恢复身体机能，所以当他们训练时，他们可以充分参与。为了在你的健身中获得最好的结果，研究发现，更短但更强的运动比长时间运动更有效。概念很简单：强化活动之后是高质量的休息和恢复。

这是生活，技术，食品和所有其他生活领域的真实。引用Stategic Coach的创始人Dan Sullivan所说“Wherever you are, make sure you’re there“

这个帖子是关于改善生活中存在的一些问题的文章。为了做到这一点,你必须专注于质量,而不是数量。另外,你需要更全面地优先考虑你生活中的基本要素。

例如，熵是物理学中的一个概念，它解释了一切会如何逐渐变为无序紊乱的状态，除非你调用特定的干预。例如，如果你没有为你的时间设置适当的界限，将会有一百万件事情侵入到你的生活,是你的生活变得紊乱。

如果你真的想成功的生活，你必须考虑生活中的熵，他们会影响你。如果你想要你的生活充满动力，富有效率，和有成果，你需要清除很多的熵，你可以安排一个优先级顺序来处理。

6.从时刻清醒的状态中恢复过来

也许比你吃饭更基本的需求是睡觉，类似于食物，没有睡觉，你会死亡，睡眠是必不可少的。

如果你不优先睡眠，你的生活100%是一团糟。然而，数以百万计的人没有足够的睡眠和经历着疯狂的问题

国家睡眠基金会（NSF）进行了调查，显示至少4000万美国人患有70多种不同的睡眠障碍。不仅如此，60％的成年人和69％的儿童在一个星期内经历一个或多个睡眠问题多达几个晚上或更多。

此外，超过40％的成年人每天经历着白天过多睡眠导致的严重干扰日常生活的问题，这种问题每个月至少几天，20%的人则会有超过一周的困扰

另一方面，获得健康的睡眠与以下相关：

.增强记忆力

.寿命更长

.减少炎症

.增加创造力

.增加注意力

.运动减少脂肪和增加肌肉质量

.降低压力

.减少对咖啡因等兴奋剂的依赖

.降低事故风险

结论

如果你想要最好的生活，你需要从以上几个方面中恢复状态