你需要多少睡眠时间？

When to sleep and how long to sleep are questions that most people have battled with at some point in their life. Sadhguru explains to us the difference between sleep and relaxation and that it is not the quantity, but the quality of sleep that is important. He also tells us how the practice of yoga can help reduce a person's Resting Heart Rate.

什么时候入睡以及需要睡多久，大多数人在生命的某个点都曾困惑过。萨古鲁向我们解释了睡眠与放松之间的区别，并且指出，重要的不是睡眠量而是质量。他也告诉我们瑜伽练习如何能帮助降低人的静息心率（译者：指在清醒、不活动的安静状态下的心率）。

Sadhguru: The fact that you sleep at night makes some difference between your mornings and evenings. Your mornings would be just as bad if you did not rest well at night. So what is making the difference is not sleep, but the level of relaxation. A good morning is a good beginning, but you slowly lose your cool as the day progresses and you get stressed. It must be understood that the stress is not because of your work. Everybody thinks their job is stressful, but no job really is. It is your inability to handle your own systems that makes you stressful.

Sadhguru（萨古鲁）：夜间的睡眠会让你早上和晚上的状态有所不同。如果夜里休息不好，你早上的状态会（跟前一天晚上）一样糟。所以造成不同的不是睡眠，而是放松程度。一个活力充沛的早上是好的开始，但是一天下来，你渐渐失去了冷静并变得有压力。需要明白的是，压力不是来自你的工作。人人都觉得他们的工作充满压力，但没有哪份工作是有压力的。你无力掌控自身系统，这才造成了压力。

How do you keep your system free of stress, so that you are at the same level of relaxation and enthusiasm, morning or evening? In medical terms, if you take my pulse after I have had a good lunch, it would be somewhere around 47 to 48 or near that range. If you take my pulse on an empty stomach, it would be in the range of 35 to 40. Physiologically, this implies that I’m in a state of deep sleep. I am awake enough to do any type of activity in the world, but my body is in deep sleep. So when you are constantly sleeping, there is no question of stress. When there’s no stress, why would you be any different at 4 A.M than at 9 P.M?

如何让你的系统摆脱压力，从而让你无论早晚都保持同样的放松和热忱？就医学角度而言，如果你在我饱餐后测量我的脉搏，大概会在47到48左右或接近这个范围。如果在我空腹时测量，它会在35到40之间。在生理上，这表示我处在深度睡眠状态。我足够清醒，可以去做世界上任何类型的活动，但是我的身体处于深度睡眠中。当你一直处于睡眠中，就不存在任何压力。当没有压力时，你早上4点和晚上9点的状态怎么会不同？

So what is necessary right now is to keep your system in such a way that it is relaxed by itself, and activity does not take a toll on it. You may be physically exhausted, but you need not be stressed. It is necessary to keep the system this way. You can’t slow down your system at the cost of activity. But you’re so relaxed that you can’t do any activity – that’s no good either. For this, there is a technology; there is a whole system to make this happen. If you start certain simple practices of yoga, I would say that within 3 to 4 months your pulse rate would have dropped by at least 8 to 20 counts. The body would run more efficiently and at a relaxed pace.

所以现在必要的是，让你的系统保持在自我放松的状态中，任何活动不会对其造成影响。你可能身体上很累，但是不会有压力。有必要让你的系统保持这种状态。你不能通过减少活动来减缓系统。但是如果你太放松以致于无法做任何活动——那样也不好。针对这一点，有一种技术，有一整套体系可以实现它。如果你开始做某些简单的瑜伽练习，我会说，在3到4个月内你的脉搏率就会下降至少8到20次。身体会运作地更有效率并且处于的放松状态中。

What time you go to bed depends on your lifestyle. What matters is the number of hours of sleep you need. I know there is a lot of talk that you must sleep for eight hours a day. What the body needs is not sleep, but restfulness, relaxation. If you keep your body very relaxed and loose throughout the day, if your work, your exercise, are all forms of relaxation for you, your sleep quota will go down naturally. People want to do everything in tension. I see people walking in the park tensed, you know. Now this kind of exercise may be causing more harm to you than well-being, because you are going at everything like it’s a war. Why don’t you walk easy? Whether you walk or jog, why can’t you do it easily, joyfully?

你几点入睡应该由你的生活方式决定。重要的是你需要睡多少个小时。我知道有很多人说你必须一天睡8个小时。身体需要的不是睡眠，而是休息和放松。如果你一整天都保持身体放松自在，如果你的工作、健身对你而言都是放松的，那么你的睡眠时间自然会下降。人们想带着紧张感去做所有事。我看到人们在公园散步时都是紧张兮兮的，你知道。这样的健身也许对你弊大于利，因为你做一切事情都像是在打仗。为什么不自在地散散步？无论是散步还是慢跑，为什么你不能自在地、快乐地去做？

Don’t battle with life; keeping yourself fit and well is not a battle, you know. Play a game, swim, walk, whatever you like. If you don’t like to do anything except eat cheesecake, you know there will be a problem. Otherwise there is no problem about being relaxed with any activity.

不要和生活打仗；要知道，让自己保持健康和良好状态不是打仗。玩游戏、游泳、散步，去做任何你想做的事。如果你除了吃奶酪蛋糕就不想干任何别的事，肯定会出问题。不然的话放松地去做任何活动都不存在问题。

How much sleep is enough?

多少睡眠时间才够？

So how much sleep does my body need? It depends on the level of physical activity that you are performing. There is no need to fix either food or sleep. These many calories I must eat; these many hours I must sleep – this is a foolish way to handle life. Today your activity levels are low, you eat less. Tomorrow if your activity is very high, you eat more. It’s the same with sleep. The moment the body is well rested it will get up, be it 3 A.M. or 8 A.M. Your body should not wake up to an alarm bell. Once it feels sufficiently rested, it must come awake.

那么我的身体需要多少睡眠？这取决于你身体的活动水平。没必要把饮食或睡眠固化。我必须摄入这么多卡路里；我必须睡这么多个小时——这是应对生命的愚蠢方式。你今天活动量小，就少吃点。明天如果你活动量很大，就多吃点。睡眠也是如此。身体休息好了就会醒来，不管是早上3点还是8点。你的身体不需要用闹钟叫醒。一旦感觉休息够了，它就会醒来。

If the body is somehow trying to use the bed as a grave, it won’t want to come out. Somebody has to raise you from the dead. It all depends on how you are handling your life. If you are in a certain mental condition that you want to avoid life, sleep is a good way. You will naturally tend to eat and sleep more.

如果身体以某种方式正把床当坟墓用，那么它不会想要醒来。别人得让你起死回生。这完全取决于你如何应对你的生活。如果你处在某种逃避生活的心理状态中，睡眠是个好方式。你会自然地倾向于吃得更多、睡得更多。

Right now a few people are in such a mental state that unless they load themselves with food and make the body dull they cannot fall asleep. Digestion should happen; you must give it sufficient time before you sleep. I would say 80% of the food that you eat will go to waste if you fall asleep within two hours of eating. If you are in a condition that unless you have a full stomach you cannot sleep, you need to address this issue. This is not about sleep; this is a certain kind of mental state.

现在有些人处在这样的心理状态中，除非给自己塞满食物让身体变迟钝，否则他们无法入睡。消化应该发生；你必须在睡前留出足够时间来消化。我可以断言，如果你在吃东西后的两小时内入睡，你吃下的80%的食物都会被浪费掉。如果你处在一种只有胃塞满了才能入睡的状态中，你需要注意这个问题了。这与睡眠无关；而是某种心理状态。

So how much sleep? Just as much as the body needs. Food and sleep – let the body decide, not you, because you will not make the right decision about it. The best way to eat and sleep is to go by what your body wants. It is about the body, isn’t it?

所以要睡多久？身体需要多久就睡多久。饮食和睡眠——让身体去做决定，而不是你，因为你不会就此做出正确的决定。饮食和睡眠的最佳方式就是遵照身体的意愿。这与身体有关，不是吗？

原文链接：

isha.sadhguru.org/global/en/wisdom/article/to-sleep-or-not-to-sleep

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