為甚麼你總是很疲憊？【雙語】丨 #睡眠質量 #壓力過大 #過度使用手機

我累了 我累了 當我起牀 當我工作 當我喫飯 當我開心 唯一的時候 我不累的時候 是當我應該睡覺 我不知道發生了什麼 但它必須停止 所以 我終於把手機刪除 找到一個更好的方法起牀 並與一個睡眠科學家談話 來解決 感謝Hostinger 贊助這部視頻的一部分 並感謝我們的粉絲 支持我們的頻道 所以我認爲我知道 發生了什麼問題 我認爲你知道 發生了什麼問題 但也許這不是個問題 你曾經考慮過嗎 就像我一輩子都累了 這並沒有阻止我 達到慌亂 我只是在11點起牀 然後使用手機 直到2點 當我真的不能 睜開眼睛 然後我清醒 7點 發出大響 然後我又開始 使用手機 這有什麼不對 事實上 有很多 如果你使用谷歌學家 試圖找到 手機與睡眠的關係 就像你所想的 不太好 但睡眠有多糟 我找到這本科學書 我以爲會回答 很多我的問題 但它真的讓我 問了一個新的問題 我 病症 疾病 心臟失誤 死亡 這本書 與睡眠有關 這讓我驚訝 在我讀書的過程中 我有些問題 與一些例子的形象 這本書肯定是 用來讓睡眠 看起來像是死亡的問題 但這只是極端的例子 畢竟 睡眠是 看起來很明顯 但看到它是黑色和白色 讓我意識到 我應該認真考慮 所以我會做 每個人都說我應該做的事 我會把手機 放在不同的房間 當我睡覺的時候 我不想做 但在我的防範上 除了毀滅我的睡眠 我的手機也有用 它是我的警鈴 所以如果我把它 放在不同的房間 我需要找一個選擇 所以我買了 全部 我只知道 我會有奇怪的廣告 我選擇了這些 因爲我想要 選擇不同的方式 可以讓我起牀 這是Lexon Flip Plus LCD警鈴 它告訴你 它有一個警鈴 如果你想關掉它 就把它翻過來 當然 我們有Philips的 陽光模擬器 這會慢慢變亮 來模擬陽光 接下來我們有這個 這是一個睡眠震動的警鈴 它使用振動 來起牀 我認爲這些 特別有用 對於聽不清的人來說 看起來 我不確定 這個聲音 是一個滿足的東西 但是你看 你看它多亮 睡眠震動 不要抹黑這個視頻 這個聲音 是一個睡眠震動 所以我可以用 腥味來起牀 爲什麼我們有一個 米飯鍋 我們有一些 目標練習 當你的警鈴關掉 這個目標 應該要上來 然後 你必須使用 一個小的 鏡頭 我的天啊 來停止警鈴 注意我 如何避免用 某個詞 這是有目的的 最終的警鈴 它會離開你 目標是 你一旦警鈴關掉 早上 這個東西 就會跑掉 所以你必須 睡覺的時候 去抓住它 然後關掉 我寫了一份快速的文章 在Python上 可以爲我設置訂單 我們開始 用這個腥味警鈴 好 讓我們來 來解決 如何 把這個東西 開啓 我們有一個大大的 雞蛋 插入電源揚聲器 然後插入電源揚聲器 看起來很簡單 把一些東西 放進去 第一天 讓我們開始 等等 我需要放這個 拜拜 好 睡覺吧 不 他說 他不能睡覺 你們在我身上 就這樣躺着嗎 你說你要睡覺 你爲什麼看起來 這麼胖 你站在中間 爲什麼 這就像 像個壞的蜘蛛人 我想知道 你們怎麼睡 我看着 我眼睛的裏面 閉嘴 我會 Heatmap to predict which parts of the page will get the most attention That's everything Snorville needs But if I feel like I'm ready for more advanced features I can easily migrate to WordPress It is genuinely amazing How quickly I was able to bring this late-night idea to life In just a few clicks It's empowering but also just really fun If you want to bring your idea online With a free domain, professional-looking emails And dozens of other premium features Postinger is here for you with 24-7 customer support And some incredible limited-time offers The plan I used is just $1.99 a month And you get an additional 10% off If you use our coupon code ANSWER So get started today at hostinger.com forward slash ANSWER10 And find everything you need to create a website Now I should follow our own advice and get to sleep I don't know why I thought waking up to the sound of a crackling fire was a good idea I didn't even smell anything Also I couldn't figure out how to turn it off This sucked Hopefully tomorrow is better Why? This is... By the way, I have still been drinking coffee throughout this whole thing I didn't want to change too many variables at once And after watching Melissa's experience quitting coffee This is hard Things might get too bleak Anyway, I was absolutely convinced that getting rid of my phone Would have like changed things And that at least one of the alarm clocks would help me feel better But I've used all of them and it's not great Turn off! Night! I thought that putting my phone in the other room would solve my problem of going to sleep late But it hasn't I didn't realize but I guess I've been using my phone to silence the part of my brain that has Ow Generalized anxiety disorder So yeah, now instead of doom scrolling before turning on a podcast and falling asleep I just feel a sense of doom for a few hours before eventually falling asleep And this anxiety also means that all of the alarm clocks are basically the same I'm a light sleeper I know that I'm a light sleeper I don't know how I convinced myself that a gentler sound would make me feel better Bro, I think birds chirping are a jump scare Now I have noticed two benefits, right? First, when I wake up in the middle of the night due to any given sound I can't use my phone It's annoying but it probably means that I'm getting more sleep as a whole Two, I have more hours in my day Because I'm not using my phone in the morning I get through my morning routine way faster Because I'm not doom scrolling on the toilet It's the little things in life Those are two great benefits But it hasn't solved my problem I am still tired So plan A has failed I need to take a different approach So I went back to researching But instead of just focusing on the relationship between phones and sleep I tried to get a better sense of the bigger picture I look like an inverted pumpkin Anyway, I've looked into culture and society, psychology, biology And it turns out sleep is a little more complex than just closing your eyes for a few hours The quality of your sleep depends on a lot of biological, environmental, and social factors And the quantity of your sleep can be out of your control Because of things like school, work, and familial obligation These are all things that I kind of knew from my last round of research But now that I am trying to actually process all of it Instead of just blaming my phone I realize I have no idea what I'm doing There are like a million and one interdisciplinary things that might be impacting my sleep And I studied math, guys The only thing I can do is count sheep So I think it's finally time that I ask for some help My name is Vanessa Hill I'm a sleep scientist And I research specifically mobile phones and bedtime procrastination I think that a lot of people have an unrealistic expectation Of what their sleep should look like And they think that they're getting bad sleep Or that they're a bad sleeper You should never label yourself that way Just when you're getting kind of normal sleep Can I be honest with you for a second? It was only after she said that When I realized that I have no idea what I'm trying to get out of this Like I assume that if I slept good enough I'd just wake up and be a stock image model But it turns out that the result of good sleep Is basically just are you awake enough to do the things you need to do Without being in real risk of falling asleep at any given moment I do that already I thought there was another level to unlock It's like learning Santa Claus isn't real But despite how disappointing and honestly kind of vague The idea of good sleep is The science on how to get it is surprisingly clear So I want you to imagine that when you wake up You're at zero You're hypothetically well rested So throughout the course of the day You build up something that's called sleep pressure It's also sometimes called the sleep drive And it's one of the processes that dictates when you sleep Your sleep pressure increases and increases and increases Until you get to this point at night When you have so much sleep pressure That you can't stay awake anymore This process should work in harmony with your circadian rhythm Which uses your body's internal clock To dictate things like appetite and alertness So ideally when you sleep You relieve your sleep pressure and wake up feeling alert But these processes can fall out of sync With shift work, jet lag, sleep procrastination Or even blue light Blue light is the reason I've heard For why I shouldn't have my phone at night It's also why I thought putting it away Would solve all my problems But it turns out there's nuance It was only after like that hour long conversation I had with Vanessa When I really started to accept How much I'd let my feelings guide my research It was bound to happen Because the subject really mattered to me and I wanted an answer as quickly as I could But it's a whole field of research and there's so much information and I got overwhelmed so I just let my gut decide what to focus on However, my gut isn't always right For example, the reason I feel tired all day might not have anything to do with sleep Quite often, you can feel tired because you're just not moving your body enough You're not spending enough time in the natural sunlight You're not eating things that are giving you like the right nutrients All of these things can contribute to how you feel and they're all kind of interconnected Even Canada's sleep recommendations is sandwiched in between movement guidelines I just totally ignored it because I thought if I was tired I had to fix my sleep Wrong So with that lesson learned I decided to give this experiment one more week with some changes Instead of trying to find one big fix I focused on small tweaks to my sleep hygiene I kept my phone to listen to podcasts but I set it to airplane mode to avoid social media I set my alarm on my phone because it turns out every alarm clock sucks At least my phone keeps track of the time zone And when my alarm went off I got up to keep my bed associated with sleep And then This was the biggest change I went for a morning walk Just pumped some daylight into my eyes and reminded my circadian rhythm what time it is Plus it was a chance at some exercise and to catch up on the playlist Melissa curated for our newsletter Throughout the day I try to stretch and drink water at least once an hour And when it was time for bed I'd do it all over again I didn't stop drinking coffee I didn't go to sleep at the exact same time every day And I just stared out the window one morning When I was too lazy to go for a walk Thank you so much But one week later I could say that these changes were way more effective Than any of those wacky alarm clocks Like I'm still not a stock image model in the morning But a more consistent routine Has made it easier for me to predict My energy levels throughout the day Help me notice some details That I might need to see a doctor about Oh my god, that's delicious I didn't realize how much guilt I carried About being a bad sleeper And how it created like this cycle of pity Where I didn't even get to appreciate the times When I do have like a lot of energy Because I thought that I just needed to be tired all the time But now when I do feel like the sense of tiredness That a quick stretch and some water can't quite fix I take a nap And guess what I sleep like a baby