书籍介绍
这本薄薄的小书最反常识之处，在于它把「睡得更少」当成了目标。作者的核心主张是：通过科学调控，你可以用更短的睡眠换来更高的清醒质量——关键在于把睡眠当成一门可以精确操作的技术，而非听天由命的奢侈。全书方法极简：多晒太阳、规律运动、控制午睡在45分钟以内、在睡眠周期末段醒来。读者反复记住的正是这些可执行的小技巧，而非宏大理论。它适合那些长期靠咖啡因硬撑、周末补觉却越睡越累的人。不过也要提醒：本书理论浅显、篇幅短小，指望从中获得深奥睡眠机制的人可能会失望；它更像一份实用的自我调节手册，而非严谨的医学指南。
AI导读
核心看点
- 睡眠是生理必需非奢侈享受
- 晒阳光与运动提升睡眠质量
- 规律作息与短时午睡助精力
读者共识
- 内容简短实用通俗易懂
- 多晒太阳运动改善睡眠
- 打破常识科学管理睡眠
精彩摘录
- "Naps taken about 8 hours after you wake have been proved to do much more for you than if you added those 20 minutes onto already adequate nocturnal sleep."
- "A nap should be about 15 to 30 minutes in duration. If you are going to nap in the middle of the day, be consistent and make a habit of napping every day, An irregular napping schedule might disrupt your internal body clock and nocturnal sleep pattern. Napping only on the weekends is like dieting or"
- "If you know you are going to bed late on a given night because of travel or evening social events, take a preparatory nap that day. These prophylactic naps can be 2 to 3 hours in duration and are effective in providing additional hours of alertness that night. You'll feel a bit groggy for about 30 m"
- "1. Get an adequate amount of sleep every night. Identify the amount of sleep you need to be fully alert all day long, and get that amount every night. ...The average adult sleeps between 7 and 8 hours. For a very few individuals, 6 hours of sleep each night might be adequate. For a significant numbe"
- "10 Hours of sleep is operationally defined as our need because that's what is often required for optimal performance. ...While most of us can operate satisfactorily on 8 hours of sleep, we are simply not at our best."
用户评论
受益匪浅~！呵呵开玩笑的！不过这本书确实满有道理！号称想提高睡眠质量就要多晒太阳多运动么，我每天中午都在热带的烈日下暴走20分钟，果然一进公司大门就困得跟孙子似的！
失眠的人有福了！
多晒太阳，多运动。
阳光和运动
爸爸妈妈也能读的小书，可以提供我晚睡的借口和爸妈妈生活方式改变的契机
读的中文版，还不错
作者是Cornell的心理学教授，也是一位电影制片人。什么是教授呢？就是one who talks in other people’s sleep. 作者于1969年在尝试拍一部与梦有关的电影时了解了斯坦福睡眠实验室的工作，自此hook him for good，开始了对睡眠的研究。本书引用了大量斯坦福教授Dement的工作。核心模型是opponent-process model，并引出睡眠剥夺和sleep debt两个核心概念，由此讲解睡眠策略、环境布置以及如何应对睡眠剥夺，批判了大众心理学，可谓正本清源。当年老板说我要改掉午睡的坏习惯。嗯，we must strive to recognize brief naps as legitimate and much more valuable
很好的科普读物，但是下面评论好多都是从另一本鸡汤书过来的，豆瓣搞错了吧 @2016-03-30 11:05:16
一个被忽略的因素：光照；一个被忽略的模式：我是通过生活方式告诉大脑我需要的是什么的。
*虽然是1998年的书，但对于睡眠的研究和建议听起来有道理，失眠的人应该读一读，尝试着做做看
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