斯坦福神经科学家：只需10分钟效果等于睡8小时！（中英）
Original 逢己G 逢己Good

10 Minutes of This Feels Like 8 Hours of Sleep (Andrew Huberman)[1]

中英对照
If ever there was a protocol that is useful for people to explore (given that sleep is so important and mental and physical vigor are so important), it's a 10 to 20 minute protocol. I've continued to do it about once a day, and I personally just feel as if I've slept 8 hours - feel amazing. People who did this experienced a 60% increase in dopamine in these key brain areas. This is wild, this is a big effect!

如果要说有什么技巧值得大家尝试（考虑到睡眠和身心活力的重要性），那就是这个10到20分钟的练习。我每天都会练习一次，感觉就像睡了8小时一样神清气爽。研究发现，练习者大脑关键区域的多巴胺水平提高了60%。这个效果太惊人了！

What is this? I first thought about and learned about something called Yoga Nidra. "Yoga Nidra" means yoga sleep. There's a thousand-year-old or more protocol where you lie down and you try to stay awake while remaining completely still. It involves some long exhale breathing, which we know slows the heart rate through respiratory sinus arrhythmia (which is a good thing). It slows the heart rate, and it had long been used as a way to offset sleep loss as well as to just create states of replenished mental and physical vigor, even if you slept well. And there are a bunch of theories and some actually interesting writings about Yoga Nidra potentially allowing people to tap into intentions and things like that.

这是什么呢？我最初接触到的是瑜伽睡眠（Yoga Nidra）。"Yoga Nidra"的意思就是瑜伽睡眠。这是一个有上千年历史的练习方法，要求人们躺下来，保持完全静止的同时尽量保持清醒。这种练习包含长呼吸，我们知道通过呼吸窦性心律不齐（这是好事），可以降低心率。它不仅可以弥补睡眠不足，还能在睡眠充足的情况下帮助恢复身心活力。关于瑜伽睡眠如何帮助人们发掘潜能等方面，也有很多理论和有趣的研究。

I learned about this process, by the way, somewhere around 2015-2016, and I decided to shift a significant portion of my lab from animal studies to human studies. I was very interested in stress mitigation and trauma, so I went to visit a trauma treatment center in Florida where they were doing Yoga Nidra with people every morning for an hour. They would wake up, they would do this Yoga Nidra for an hour.

我大约在2015-2016年了解到这个方法，随后决定将实验室的研究重点从动物研究转向人类研究。我对压力缓解和创伤治疗特别感兴趣，于是去佛罗里达的一个创伤治疗中心参观，那里的人们每天早上都会进行一小时的瑜伽睡眠。他们起床后就会做这个一小时的练习。

I decided to participate once or twice, and I found it to be incredibly restorative because I wasn't sleeping well on that trip. I would come out of it thinking like I just felt like I slept eight hours - I only slept four or five broken hours, I do this one hour of Yoga Nidra and whoa, feel amazing! Like this is wild, this is a big effect!

我也尝试参与了一两次，发现效果非常显著，因为那次旅行我睡眠质量很差。练习后我感觉就像睡了八个小时一样——实际上我只断断续续睡了四五个小时，做完一小时的瑜伽睡眠后，哇，感觉太棒了！这效果简直太神奇了！

What is this? Going back to my laboratory, we were studying stress mitigation techniques. I decided we could talk about Yoga Nidra, but it's a little bit like talking about meditation. These names can be complicated for the scientific literature because it's not clear exactly what they mean.

这是什么呢？回到我的实验室，我们当时正在研究压力缓解技术。我想讨论瑜伽睡眠，但这有点像讨论冥想一样。这些名词在科学文献中可能会造成混淆，因为它们的具体含义并不明确。

I want to be very clear - I'm not trying to take anything away from Yoga Nidra or those practices. I have tremendous respect for them. But I came up with this thing called "non-sleep deep rest" (or NSDR for short), which: a) gives people some sense of what they're doing, and b) strips away the intentions and any kind of mysticism whatsoever.

我想说明的是——我并不是要否定瑜伽睡眠或相关练习。我非常尊重这些传统。但我提出了一个叫"非睡眠深度休息"（简称NSDR）的概念，这个概念：a) 让人们更容易理解他们在做什么，b) 去除了所有神秘主义色彩。

It really just involves lying down for anywhere from 10 to 30 minutes (or an hour, I suppose). People do long exhale breathing to slow their heart rate and calm down, doing a sort of body scan of paying attention to different parts of their body. They try to stay awake, but if they fall asleep, it's okay.

这种方法很简单，就是躺下来休息10到30分钟（也可以一小时）。人们通过长呼气来降低心率和放松，同时注意力扫描身体各个部位。虽然要尽量保持清醒，但如果睡着了也没关系。

We observe that it creates very dramatic decreases in sympathetic autonomic arousal (AKA alertness) and places the brain and body into a kind of shallow state of sleep. This state is unusual and, at least to my knowledge, not observed in other meditative states. But to be fair, we didn't do neuroimaging of this, so we didn't have a lot of insight into it.

我们观察到这种方法能显著降低交感神经系统的唤醒程度（也就是警觉性），使大脑和身体进入一种浅睡眠状态。这种状态很特殊，据我所知在其他冥想状态中并不常见。不过说实话，我们没有进行神经影像学研究，所以对此了解不多。

I started digging around in the literature, and it turns out there's a study out of a medical hospital in Denmark that had people doing Yoga Nidra for an hour. Using what's called PET (positron emission tomography), they measured the amount of dopamine in the reserve pool in a certain key area of the brain called the striatum. This area is involved in the generation of movement; it's also part of the reward and motivation pathway (although there are a bunch of different pathways for dopamine, so I want to be clear about that).

我开始深入研究相关文献，发现丹麦一家医院进行了一项研究，让人们练习一小时的瑜伽睡眠。通过PET（正电子发射断层扫描）检测，他们测量了大脑纹状体（一个关键区域）中多巴胺储备池的含量。这个区域不仅参与运动产生，还是奖励和动机通路的一部分（当然，多巴胺有很多不同的通路，这一点我要说清楚）。

What they observed was really interesting: people who did this one-hour Yoga Nidra protocol experienced a 60% above-baseline increase in dopamine in these key brain areas - just from lying there completely still, trying to stay awake, listening to this script relaxation. This is wild! There are also some other studies showing that post-Yoga Nidra performance on memory tasks or other cognitive tasks is improved.

他们观察到一个非常有趣的现象：仅仅是静静地躺着，试图保持清醒，听着放松指导语，练习者的这些关键脑区的多巴胺水平就比基线提高了60%。这太神奇了！还有其他研究表明，进行瑜伽睡眠后，人们在记忆任务和其他认知任务上的表现都有所提升。

I got very excited about this and started whittling down the non-sleep deep rest protocol to what we hope is the minimal effective dose, which is about 10 minutes. We've done some exploration of that in my lab.

我对这个发现感到非常兴奋，于是开始尝试将非睡眠深度休息方法简化为最小有效剂量，大约10分钟。我们在实验室已经做了一些相关研究。

Currently, there is a collaboration brewing between myself and Dr. Matthew Walker, the author of "Why We Sleep," the great sleep researcher, to explore what is happening at a neural level using brain imaging during non-sleep deep rest. Matt has some insights or hypotheses, though I want to be very clear this is all very preliminary.

目前，我正在与《为什么要睡觉》的作者、著名睡眠研究专家Matthew Walker博士合作，使用脑成像技术研究非睡眠深度休息时大脑的神经活动。虽然Matt已经有一些见解和假设，但我要强调这些都还处于初步阶段。

The hypothesis suggests that certain pockets of the brain might be able to undergo sleep-like states in things like NSDR/Yoga Nidra. This is not whole-brain sleeping, but it might be pockets of brain areas going into sleep-like states. The whole purpose of these experiments going forward in this collaboration is to figure out exactly what's happening at a neural level during non-sleep deep rest and how closely it mimics sleep. Can you recover sleep that you lost? We don't know.

研究假设认为，在NSDR/瑜伽睡眠过程中，大脑的某些区域可能会进入类似睡眠的状态。这并不是整个大脑都在睡眠，而是某些脑区进入了类似睡眠的状态。我们这项合作研究的主要目的就是要搞清楚非睡眠深度休息时大脑神经层面到底发生了什么，以及它与真正的睡眠有多相似。至于能否弥补失去的睡眠，我们目前还不得而知。

Here's what we do know subjectively - and again this is anecdotal data - people who have challenges falling asleep often benefit from doing non-sleep deep rest, a 10-minute or 20-minute protocol at any time of day or night, because it's teaching you to self-direct your own relaxation.

从主观经验来看——这些都是轶事数据——那些有入睡困难的人往往能从非睡眠深度休息中受益。无论白天还是晚上，进行10到20分钟的练习都很有帮助，因为这能教会你如何主动放松。

It's different than meditation because meditation involves focusing. Meditation is really a focusing perceptual exercise - think about your third eye center, focus on your breath, redirect your focus every time it drifts. Meditation is a focus exercise, and work from Wendy Suzuki's Lab at NYU has shown that it can improve performance in different cognitive tasks. But the traditional forms of meditation sometimes can disrupt people's ability to sleep well. Why? Well, you're increasing focus capacity, but to fall asleep, you need to kind of defocus and let go of your thoughts.

这与冥想是不同的，因为冥想需要专注。冥想本质上是一种知觉训练——比如专注于第三眼轮、关注呼吸、走神时重新把注意力拉回来。冥想是一种专注力训练，纽约大学Wendy Suzuki实验室的研究表明，它能提高各种认知任务的表现。但传统形式的冥想有时反而会影响人们的睡眠质量。为什么呢？因为虽然你在提高专注力，但要入睡时，你反而需要放松注意力，放下思绪。

It's interesting that at the beginning of all yoga nidra scripts, at least the ones I've heard, you hear "you're going to move from thinking and doing to being and feeling." Very New Age language, but let's explore that. Thinking and doing is about anticipation, it's about memory. To feeling and being - you're going into, as much as possible, a purely sensory state.

有趣的是，在所有瑜伽睡眠的引导词开始时（至少是我听过的），都会说"你将从思考和行动转向存在和感受"。虽然这听起来很新时代，但让我们深入探讨一下。思考和行动与预期和记忆有关，而感受和存在则是尽可能进入一种纯粹的感官状态。

You're focusing on just how things feel. You're not thinking into the future or past - you're just feeling sensation in your body. This is very different than meditation and different than hypnosis. Hypnosis is a sort of meditation designed to solve a specific problem: quit smoking, relax, less pain. Meditation is more of a focus exercise.

你只需专注于身体的感受。不去想未来或过去，只是感受身体的感觉。这与冥想和催眠都不同。催眠是一种旨在解决特定问题的冥想方式，比如戒烟、放松、减轻疼痛。而冥想更多是一种专注力训练。

Non-sleep deep rest is used to restore mental and physical vigor and to teach you to relax yourself. It can be done in the middle of the night if you're having trouble sleeping, it can be done in the morning - this is when I typically like to do it. I did it this morning. I woke up at 5:00, that's a little early for me. I had a phone call for about an hour, and then I realized, "Oh goodness, I got to get up soon." I decided to take 30 minutes and do a 30-minute non-sleep deep rest, or in this case it was yoga nidra.

非睡眠深度休息用于恢复精神和体力，并教会你如何放松。你可以在半夜睡不着时进行，也可以在早上进行——我通常喜欢在早上做。今天早上我就做了。我5点醒来，这对我来说有点早。打了一个小时电话后，我意识到"天啊，我得快起床了"。于是我决定花30分钟做非睡眠深度休息，或者说是瑜伽睡眠。

I came out of that and I recall being in a pseudo-sleep state, and I personally just feel as if I've slept 8 hours. Many people report the similar sensation. Again, it's subjective, but I think if ever there was a protocol that is useful for people to explore - given that it's safe, at zero cost, and that sleep is so important and mental and physical vigor are so important - and the data on dopamine, it's a 10 to 20 minute Yoga Nidra or NSDR script.

结束后，我记得自己处于一种类似睡眠的状态，感觉就像睡了8个小时一样。很多人都有类似的感受。虽然这是主观感受，但考虑到它安全、免费，而且睡眠对精神和体力都很重要，再加上多巴胺的研究数据，我认为这个10到20分钟的瑜伽睡眠或NSDR引导真的值得一试。

To me, it's one of the more interesting aspects of protocols. We have exercise protocols, nutrition protocols, deliberate heat exposure, deliberate cold exposure protocols. What about protocols for restoring mental and physical vigor that aren't meditation, that aren't hypnosis, that aren't pharmacology? What does that look like?

对我来说，这是一个非常有趣的方案。我们有运动方案、营养方案、热疗方案和冷疗方案。那么，有没有一种既不是冥想，也不是催眠，更不是药物的方法来恢复精神和体力呢？这会是什么样的呢？

It's taking the brain out of that anticipatory mode. So if we speculate, moving from thinking and doing to being and feeling - again, very New Age-y, but what are we doing? We're deliberately shifting our thinking away from the very types of thought and action that deplete the dopamine reserve pool. Should we be surprised that there's this significant increase in dopamine in the striatum post Yoga Nidra or NSDR? Probably not, because you're not tapping into that neural circuitry for a period of time.

这种方法能让大脑摆脱预期模式。如果我们深入思考，从思考和行动转向存在和感受——虽然听起来很新时代，但我们在做什么呢？我们在有意识地转移注意力，远离那些消耗多巴胺储备的思维和行为。瑜伽睡眠或NSDR后纹状体中多巴胺显著增加，这应该不足为奇，因为在这段时间里你没有使用这些神经回路。

It also underscores the extent to which in our waking life we are constantly in goal-directed behavior, even when we don't realize it. I find NSDR to be among the most potent and important tools or protocols that I've used in my own life. I've continued to do it about once a day, any time of day or night, sometimes based on need to get more sleep, sometimes just as a practice. Even 10 minutes of NSDR for me - I emerge from that feeling completely, completely different and always better.

这也突显出我们在清醒时总是处于目标导向的行为模式中，即使我们没有意识到这一点。我发现NSDR是我生活中最有效和最重要的工具之一。我现在每天都会做一次，可以是一天中的任何时候，有时是因为需要更多睡眠，有时只是作为一种练习。即使只做10分钟的NSDR，我出来后也会感觉焕然一新，总是会感觉更好。


参考资料[1] 
10 Minutes of This Feels Like 8 Hours of Sleep (Andrew Huberman): https://www.you