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Why We Sleep 8.7

Why We Sleep
豆瓣评分:8.7
作者: Matthew Walker PhD
副标题: Unlocking the Power of Sleep and Dreams
出版年: 2017-10-3
页数: 368
定价: USD 27.00
装帧: Hardcover
ISBN: 9781501144318

内容简介  · · · · · ·

The first sleep book by a leading scientific expert—Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab—reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better.

Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until v…

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The first sleep book by a leading scientific expert—Professor Matthew Walker, Director of UC Berkeley’s Sleep and Neuroimaging Lab—reveals his groundbreaking exploration of sleep, explaining how we can harness its transformative power to change our lives for the better.

Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remained elusive.

An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity.

Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book

作者简介  · · · · · ·

Matthew Walker is a professor of neuroscience and psychology at UC Berkeley, the Director of its Sleep and Neuroimaging Lab, and a former professor of psychiatry at Harvard University. He has published over 100 scientific studies and has appeared on 60 Minutes, Nova, BBC News, and NPR’s Science Friday. Why We Sleep is his first book.

原文摘录  · · · · · ·  ( 全部 )

  • 1.遵守规律的睡眠时间。每天同一时间上床,同一时间起床。人是会按照习惯行事的生物,一旦养成睡眠规律,就很难调整改变。周末睡得较晚,并不能完全补赏周间的睡眠缺乏,也会造成星期一早上更难早起。设定闹铃,提醒自己上床睡觉。我们常为起床时间设闹铃,却没有定时睡觉。如果十二项守则中你只能遵守一项,就是这一项了。 2.运动好处多多,但是不能太晚运动。尽量每天运动至少三十分钟,但要在睡前二至三小时前结束。 3.远离咖啡因和尼古丁。咖啡因是一种兴奋剂,在咖啡、可乐、某些茶饮和巧克力中都有,它的效果可能要八小时才会完全退去,因此旁晚的一杯咖啡会让你晚上难以入眠。尼古丁也是一种兴奋剂,常使吸烟的人睡的很浅。另外,解除尼古丁时,吸烟的人早上常会太早醒来。 4.避免睡前饮酒。睡前小酌或许让你放松,但喝太多会使你缺少快速动眼睡眠,让睡眠较浅。大量饮酒也可能造成夜间的呼吸困难。当酒精的作用在体内逐渐消掉后,也比较容易让你在半夜醒来。 5.避免太晚吃大餐、喝太多饮料。轻食没问题,但食物分量较多时会造成不消化,干扰睡眠。晚上喝太多饮料会导致夜里必须常醒来上厕所。 6.可能的话,不要服用会延后或干扰睡眠的药物。有些心脏、血压或气喘方面常用的处方药,以及咳痰、感冒或过敏的非处方药和草药,有可能干扰睡眠模式。如果你有睡眠方面的困扰,可以告诉你的医师或药师,确认你正在服用的药物是否和睡不好有关,也可以询问你的药是否在白天或晚上较早时服用。 7.不要在下午三点之后睡午觉。午睡可以补充睡眠不足,但太晚睡午觉的话,可能会让晚上更难入睡。 8.睡前要放松。不要把事情安排得太慢,让你的睡觉前没有机会放松。可以安排一些轻松的活动,例如阅读或听音乐,作为睡觉前的习惯。 9.睡前泡个热水澡。泡完澡后体温会降低,可以帮助你觉得想睡,泡澡也会帮助你身心舒缓放松,更易于入睡。 10.卧室要黑暗、稍凉、没有电子产品。把任何可能打扰你睡眠…

    —— 引自章节:附錄 健康睡眠的十二項守則
  • Two-thirds of adults throughout all developed nations fail to obtain the recommended eight hours of nightly sleep.

    —— 引自第3页

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