音频链接：喜马拉雅｜时间管理100讲
In our last lesson, we talked about how to improve the quality of sleep.
在前面一讲中我们谈的话题是：睡眠质量如何提高？
We discussed the science behind sleep quality and even some methods you can employ like not eating just before bed, but if there are no tools, you cannot monitor, quantify and enhance the quality of your own sleep.
其中讲了一些提高睡眠质量的方式和方法，但是如果没有工具，大家就无法监控、量化和提升自己的睡眠质量。
Have you ever been asked this question: “Did you sleep well last night”?
当大家被问到：“你昨天晚上睡得好吗？”
Usually, you answer by examining how you currently feel – whether you currently feel good or bad. If you feel alert, energetic, and refreshed, you’ll say you had a good night’s sleep. If you feel unfocused, tired and dull, you’ll say you had a bad night’s sleep.
这时大家的回答往往是凭感觉，感觉自己现在的精神状态好或不好，以此来回答。
But what if you wanted to answer more scientifically than that? Is there a way to describe the quality of your sleep using data and facts rather than our feelings?
那么还有没有更科学、更数据化的办法来知道自己昨晚的睡眠质量呢？
Yes, of course there is and I’m going to tell how.
答案是：肯定有的。
I am also going to recommend some tools that you can use to do this.
下面我会强烈推荐一些工具给大家：
First, I recommend a mobile phone APP called Sleep Cycle.
首先推荐一款手机APP，它的名字叫：Sleep Cycle。
Before you go to sleep at night, turn on airplane mode for your phone, then turn on this software, place your phone on the bed beside you, and make sure not to cover it, so it can begin to monitor your sleep cycle.
在晚上睡觉前，将手机开启飞行模式，然后打开这款软件，把它放到床边，注意别用重物盖住它，这样它就开始监控你的睡眠周期了。
When you wake up every morning, you can open the appand see the length of the three cycles of sleep: deep sleep, shallow sleep and REM. The APP makes it very clear which cycle is which.
每天早上醒来的时候，大家可以点开来看看，昨晚自己深度睡眠的时长，浅度睡眠的时长，以及REM的时长，一目了然。
Sounds incredible right? Actually, there is something even more powerful that this app can do for you. The sleep cycle app can also wake you up when you are in shallow sleep, so it will not disturb your deep sleep.
这个软件还有一个更神奇的功能：就是它可以在浅度睡眠的时候叫醒你，这样就不会破坏你的深度睡眠。
I once said that the traditional alarm clock is a great destroyer of health! This is because when we have not yet developed a regular and healthy biological clock, the stiff sound of the alarm clock is likely to wake you up when you are in deep sleep.
我曾经说过，传统的闹钟是健康的大杀手！这是因为在大家还没养成规律健康的生物钟时，定时闹钟的生硬鸣叫很有可能是在你深度睡眠的时候把你叫醒。
In the previous lecture, I mentioned how important deep sleep is. It is so valuable because we only havebetween 30 minutes to 2 hours of deep sleep each night. If your deep sleep is disturbed it will effect you for the rest of the day.
在前面一讲中，我曾提到，深度睡眠是十分宝贵的，很多人每天大概只有1-2个小时，甚至只有半个小时的深度睡眠时长。
At one point, I was able to master my sleeping cycles well that I had up to 5 hours of deep sleep in a single night. I used the methods we talked about in the previous lecture.
我曾经一晚上最多获得过5个小时的深度睡眠时间，当然也是用了我在前面一讲中讲到的办法。
The Sleep Cycle app can wake you up when you are in the light sleep stage. For example, if you set an alarm, in the app, for 6:30 am, then you can also set an interval of 20-30 minutes. The software will then choose the best time before or after 6:30 that maximizes your deep sleep but still wakes you up during the light phase of sleep.
运用Sleep Cycle这款软件就可以在大家浅度睡眠的时候叫醒你。比如你设定了一个早上6：30的闹钟，这时你还可以设定一个20-30分钟的叫醒区间，这时软件就会智能地选择在你浅度睡眠的时候叫醒你。
This is truly amazing, however, I must mention that relatively speaking, the accuracy of the mobile phone software is not that great compared to other tools.
不过，相对而言，手机软件的准确度还不算太高。
Therefore, next I will recommend a different solution called UP3. Unlike the mobile phone app, this is a bracelet you wear on your wrist.
所以接下来要为大家推荐一款硬件，名字叫：UP3。
UP3 has since been upgraded to UP4 and there are several updates this hardware currently.
从UP-UP4，这款硬件目前更新有4。
The great thing about the UP3 bracelet is that it not only monitors our sleep, but also monitors our movement andresting heart rate.
这款硬件既能监控我们的睡眠，也能监控我们的运动，还能监控我们的静息心率。
This hardware can be bought in the Jingdong Mall, or online at Amazon.com and many other places.
这款硬件在京东商城等很多地方都能买到。
The bracelet wakes us up when we are in the light sleepphase, but its more powerful function is the “smart coach”.
这款硬件也能在浅度睡眠的时候叫醒我们，但是它更强的功能是它的“智能教练”功能。
It can do statistical analysis for you in accordance with your sleep time and movement data and then it will give you customized suggestions based on that information in order to improve the quality of your sleep.
它会根据你睡眠的时间、运动的数据，然后为你做统计分析，最后量身给予你很多建议。
It will even tell you how much you move during each sleep cycle and using your heart rate and it will track and assess your physical condition based on the data it gathers.
这款硬件甚至还会告诉你各个睡眠周期的作用，告诉你运动的作用，会在大数据的基础上，来跟踪和评估你的身体状态。
I have used this hardware for two years, and I feel great, so I highly recommend it to you.
我已经用了两年这款硬件，感觉是非常棒的，所以推荐给大家。
Whether you decide to use the Sleep Cycle app or the UP3 bracelet, both will help you track, quantify, and improve the quality of your sleep to some extent.
无论是使用硬件还是软件，它们都可以在一定程度上帮助大家跟踪、量化和提升你的睡眠质量。
It is very important to ensure that the quality of your sleep every night is high, because the quality of sleep will affect your physical health, as well as your brain’s ability to efficiently process and convert information.
保证每晚的睡眠质量高是非常重要的事，因为睡眠质量会影响到我们的身体健康，以及大脑对信息的加工与整理。
Now you not only know the science and method of powerful quality sleep, but have tools you can use to assess your sleep each night.
应用软件和硬件来监控我们的睡眠，我们就能得到更多精细的数据，以便我们对自己的睡眠做出调整。
The power of using effective tools!
这就是工具的力量！
Make sure to tune in tomorrow, when we will move onto another important means of controlling our energy – the food we eat!
明天开始我们会开启新的主题——饮食！
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