翻译自《I Wasn’t Feeling Refreshed Even After 7.5 Hours of Sleep. Here’s How I Fixed It | by Samir S. | In Fitness And In Health | Medium》

https://medium.com/in-fitness-and-in-health/i-wasnt-feeling-refreshed-even-after-7-5-hours-of-sleep-here-s-how-i-fixed-it-f785a51fec15

Getting enough sleep is perhaps one of the most important things we can do for our health and body. Sleep is a chance for the body to repair itself and to reenergize.

充足的睡眠可能是我们能为我们的健康和身体做的最重要的事情之一。睡眠是身体自我修复和重新获得能量的机会。

Ever since I read the book “Why We Sleep” by Matthew Walker (not an affiliate link), I became more aware of how sleep virtually impacts every cell in our body and how not getting consistent and adequate high-quality sleep can severely impact our body.

自从我读了马修·沃克（Matthew Walker）的《为什么我们睡觉》（不是附属链接）一书后，我就更加意识到睡眠实际上是如何影响我们身体的每一个细胞的，以及没有持续和充足的高质量睡眠是如何严重影响我们的身体的。

I made a promise to myself that I would try to get at least 7 hours of sleep if not more every single night to increase my productivity, effectiveness, and to overall feel more refreshed.

我对自己承诺，如果每晚睡眠时间不增加的话，至少要保证7个小时的睡眠，以提高我的工作效率和效率，并且让我整体感觉更加精神焕发。

I would go to bed at around 11 PM and a 7-hour sleeping time equates to a 6 AM wakeup time. Even though 7 hours is a good amount of night rest, I wasn’t feeling refreshed and full of energy when I would wake up at 6 AM. This slump in energy and grogginess would last the whole day and I was feeling extremely sleepy at around 4 PM.

我会在晚上11点左右上床睡觉，7小时的睡眠时间相当于早上6点起床的时间。尽管7小时是一个很好的夜间休息时间，但是当我早上6点醒来时，我并没有感到精神振奋和充满活力。这种精力下降和昏昏沉沉的感觉会持续一整天，我在下午4点左右感到极度困倦。

I then considered increasing the 7 hours to 7.5 hours which I felt would be enough and it was. For the first week after I increased my sleeping time to 7.5 hours, I felt consistently refreshed and full of energy. I would feel a bit tired at around 4 PM but not by a lot and at night, I was getting good and restful sleep.

然后我考虑把7个小时增加到7.5个小时，我觉得这样就足够了。在我把睡眠时间增加到7.5小时后的第一个星期，我感到精神振奋，精力充沛。下午4点左右，我会感到有点累，但不是很累，到了晚上，我睡得很好，也很放松。

After about 2 weeks of sleeping for around 7.5 hours, it was as if a lightbulb in my head just turned off. 7.5 hours of sleep stopped being enough for me and in the mornings, I stopped waking up feeling full of energy.

在大约两个星期的7.5小时的睡眠之后，我脑袋里的一个电灯泡就好像刚刚熄灭了一样。7.5小时的睡眠对我来说已经不够用了，到了早上，我醒来时也不再感到精力充沛。

Instead throughout the night when I was sleeping, I would constantly wake up 7 or 8 times. Not everyone sleeps through the night and instead many people get up at random points at night and then go back to sleep. However in my case, when I would wake up at night, it would take me a solid 10 minutes to go back to sleep again. As soon as I would fall asleep, half an hour later I would wake up again.

取而代之的是，当我整晚都在睡觉的时候，我会不断地醒来七八次。并不是每个人都会整夜睡觉，相反，许多人会在晚上随机起床，然后再继续睡觉。然而，就我的情况而言，当我晚上醒来时，我需要整整10分钟才能再次入睡。我一睡着，半个小时后又会醒过来。

This periodic wakening for 7 or 8 times is perhaps what was causing me to feel tired and not enough refreshed even after 7.5 hours of sleep each night.

这种周期性的7到8次醒来可能是导致我感到疲劳的原因，即使每晚睡7.5个小时也没有足够的精力。

This had never happened to me before and I was genuinely concerned what was causing this. This cycle continued for another 4 days until I decided that I should again increase my sleeping time to 8 hours. In that case even if I wake up through the night, an extra 30 minutes of sleep could probably help me regain that little bit of lost sleep.

这在我身上从来没有发生过，我真的很关心是什么导致了这一切。这个循环又持续了4天，直到我决定再次将睡眠时间增加到8小时。在这种情况下，即使我整晚醒来，多睡30分钟也可能帮助我恢复失去的一点点睡眠。

This actually had the opposite effect.

这实际上产生了相反的效果。

After sleeping for 8 hours the first night, I still wasn’t feeling refreshed because I was still periodically waking up all throughout the night. I gave it a 2nd go the other night and I still got the same result.

在第一个晚上睡了8个小时之后，我仍然感觉不到精神振奋，因为我整晚都还在周期性地醒来。前几天晚上我试了第二次，结果还是一样的。

That’s when I made the decision to tackle the problem of waking up so many times at night head-on.

就在那时，我决定解决晚上醒来这么多次的问题。

This was easier said than done.

I first consciously reviewed my daily activities and my daily plans to see if any of those were having an impact on my sleeping routine.

我首先有意识地回顾了我的日常活动和日常计划，看看这些是否对我的睡眠习惯有影响。

Here is the list I went through:

以下是我列出的清单:

  • Eating: I get a decent amount of fiber throughout the day. Some of the things that I regularly eat throughout the day are: egg, apple, orange, yogurt, milk, almonds, etc. As you can see, everything is healthy and nothing is really considered junk food. This might not be affecting my sleep.

    饮食: 我一天中摄入了相当多的纤维。我每天经常吃的东西有: 鸡蛋、苹果、橙子、酸奶、牛奶、杏仁等等。正如你所看到的，一切都是健康的，没有什么是真正被认为是垃圾食品。这可能不会影响我的睡眠。

  • Bed quality: I sleep in a comfortable mattress with a comfortable blanket and pillow. Lights are kept to a minimum that don’t affect my eyes. This might not be affecting my sleep.

  • 床的质量：我睡在舒适的床垫上，有舒适的毯子和枕头。光线要保持在最低限度，不会影响我的眼睛。这可能不会影响我的睡眠。
  • Daily activities: My daily activities are working on my assignments, exercising, writing articles, using my laptop and phone, etc.
  • 日常活动：我的日常活动包括作业、锻炼、写文章、使用笔记本电脑和手机等。

That is when I found the culprit!

就在那时我找到了罪魁祸首！

When I was reviewing my daily activities list, I found that I had written: using laptop and phone.Since a majority of my work and assignments are done online, I use my laptop literally the whole day.

当我回顾我的日常活动清单时，我发现我写了: 使用笔记本电脑和手机。由于我的大部分工作和作业都是在网上完成的，我一整天都在使用我的笔记本电脑。

As soon as I am done eating, I use my laptop.As soon as I am done exercising, I use my laptop.As soon as I am done talking, I use my laptop.
我一吃完饭就用我的笔记本电脑。我一做完运动就用我的笔记本电脑。我一说完话就用我的笔记本电脑。

This is not just me. Due to COVID-19, people’s assignments and work have shifted online and with more time being spent at homes due to lockdown, people have no option but to resort to using their digital devices.

这不仅仅是我。由于新冠病毒的出现，人们的任务和工作都转移到了网络上，而且由于封锁，人们在家里花的时间更多，人们别无选择，只能使用他们的数字设备。

Even though lockdown is being eased in many countries, some countries such as the UK are still under lockdown. People now have a habit of using their digital devices at every moment and this is the same for me.

尽管许多国家已经放松了戒严，但是像英国这样的一些国家仍然处于戒严状态。人们现在已经习惯于每时每刻都使用他们的数字设备，这对我来说也是一样。

In my case, I use my laptop to get my assignments and other stuff done.

就我而言，我用笔记本电脑完成作业和其他事情。

Now back to the story.

Before going to bed at 11 PM, I saw that I would still use my phone for a good 20 minutes before going to bed. Even before then, I would still be using my laptop to squeeze in that bit of extra time to get other assignments done.

晚上11点睡觉前，我发现我仍然会在睡觉前20分钟使用手机。甚至在那之前，我仍然挤出一点额外的时间会用我的笔记本电脑来完成其他任务。

I had recently read that using your digital devices such as phone or laptop before bed can affect sleep quality since the blue light that is emitted by these devices suppresses the secretion of melatonin that is responsible for making us sleepy.

我最近读到，睡前使用手机或笔记本电脑等数字设备会影响睡眠质量，因为这些设备发出的蓝光会抑制褪黑激素的分泌，而褪黑激素正是导致我们困倦的原因。

After realizing how much blue light I was being exposed to before bed which was perhaps disrupting my sleep quality, I made a decision to stop using any electronic devices at least 30 minutes before bed.

在意识到睡前我暴露在多么强烈的蓝光下可能会影响我的睡眠质量之后，我决定至少在睡前30分钟停止使用任何电子设备。

That 30 minutes comes from the National Sleep Foundation’s recommendation that people stop using electronic devices at least 30 minutes before bedtime.

这30分钟来自于美国国家睡眠基金会的建议，建议人们在睡觉前至少30分钟停止使用电子设备。

After making this change, the results have been nothing short of MAGICAL!

在做了这个改变之后，结果简直就是神奇！

Last night was the 3rd night going without electronic devices at least 30 minutes before bedtime and each of those nights has been peaceful. For the past 3 days, I have been waking up feeling more refreshed and energized than before. I am still sleeping 7.5 hours at night which is the perfect amount for me.

昨晚是就寝前至少30分钟没有电子设备的第三个晚上，每个晚上都很平静。在过去的3天里，我醒来后感觉比以前更精神焕发、精力充沛。我晚上仍然睡7.5小时，这对我来说是完美的睡眠时间。

I can’t always stop using my electronic devices at least 30 minutes before bedtime because life gets in the way so I plan on using a built-in blue light filter on my Macbook and iPhone.

我不能总是在睡觉前至少30分钟停止使用我的电子设备，因为生活会阻碍我，所以我计划在我的Macbook和iphone上使用内置蓝光过滤。

Apple calls it “Night Shift” and when it is turned on, it changes the color of the screen to pale orange. It kind of gets getting used to but essentially this feature decreases the amount of blue light emitted by the screen which in theory should help you sleep better.

苹果称其为“Night Shift”，当它被打开时，它会将屏幕的颜色更改为淡橙色。它有点习惯了，但从本质上说，这个功能减少了屏幕发出的蓝光，从理论上讲，这应该会帮助你睡得更好。

I will try this feature in the upcoming few days by turning it on after sunset so my eyes are not that exposed to the blue light.

在接下来的几天里，我会尝试在日落后打开这个功能，这样我的眼睛就不会暴露在蓝光下。

Key Takeaways

关键要点

In our modern society, we are too obsessed with our digital devices and because of this, we are constantly being exposed to blue light. This may be affecting our sleep quality without us knowing.

在我们的现代社会，我们过于沉迷于数字设备，因此，我们经常暴露在蓝光下。这可能会在不知不觉中影响我们的睡眠质量。

For the next few days, try this:

  • Stop using your digital devices at least 30 minutes before bedtime

    睡前至少30分钟停止使用数字设备

  • Use a blue light filter that turns the screen to a pale orange to reduce blue light exposure (Night Shift on Apple devices)

  • 使用蓝光过滤器，将屏幕变成浅橙色，以减少蓝光(苹果设备上的Night Shift)

Evaluate your sleep quality after making these changes.

做出这些改变后，评估你的睡眠质量。

If you see no change in your sleep quality, still stick to these changes because over the long run this can help reduce damage to your eyes and help you sleep better.

如果你的睡眠质量没有变化，那么还是坚持这些变化，因为从长远来看，这有助于减少对眼睛的伤害，帮助你睡得更好。