算算你欠了多少睡眠债？

人人都离不开睡觉，但每个人的睡眠量都不尽相同，通常每人每晚睡8小时就足够了。即使这样，大多数人尚不能达到这个平均数，容易欠下睡眠，形成"睡眠负债 "。这篇文章会教你怎么算出自己的睡眠欠债，还将告诉你一个还债的好方法，记得那句：出来混的，迟早要还，看完就好好睡一觉吧。-psytopic.com

"睡得越少=效率越低"

由于所处时区的改变，身体内部时钟（就是我们常说的"生物钟"）被打乱，以及无规律的饮食和锻炼模式都可能导致"睡眠负债"。由于困意正浓或倒时差而使得自己不能处于最佳状态，这时候面对困难的问题，你就不容易做出明智的决定了。

"偿还你睡眠的负债"

先来计算一下你究竟欠了自己身体多少睡眠？


第一步 把你上周从周一到周五的睡眠的小时数相加，得到总和。（不包括周末）

第二步 回头想想你感到自己精神飒爽——最佳状态的一天，那天的前夜你睡了多少小时？如果你自己不确定，就算成8小时。再把这个数字乘以5。

第三步 用第一步的数字减去第二步的数字，得到的差就是你的睡眠债务。如果这个值是正的，或者为零，那么恭喜你，你的睡眠盈利了！要是为负，很抱歉，那说明你的睡眠已经负债，你应该寻找一些偿还的方法——继续看下面的介绍。


"偿还睡眠负债很容易"

有个好消息：偿还睡眠负债其实很容易。一般来说取决于你欠的睡眠量，如果不是太离谱的话，那么连续两夜八小时的深度睡眠，就能让你重新达到睡眠的收支平衡！

最后，提醒Psytopic的读者一句：出来混的，迟早要还，今晚就好好睡一觉吧。

附原文：

Are you getting enough sleep?

Everyone needs sleep. How much they need varies, but eight hours a night will usually do. Most people don't get anywhere near that amount, and lost sleep becomes a 'sleep debt'.

Less sleep = less productivity

Time zone changes, internal body clock disruptions and irregular food and exercise patterns can all result in a sleep debt. Making difficult decisions is not easy if you are sleepy, jet lagged and not at your peak.
 
Pay it back

Work out how much sleep you owe your body and find out how to recover if your sleep account is in the red.
 
First of all, calculate your sleep debt

Step 1
Add up the number of hours' sleep you've had over the last week from Monday to Friday. Don't include the weekend.

Step 2
Think about a day when you felt alert and at your peak. How many hours of sleep did you get the night before? If you are not sure, put eight hours. Multiply that number by five.

Step 3
Subtract the number in Step 2 from the number in Step 1.

The number you are left with is your sleep debt. If it's positive or zero your sleep account is in the black!

"The good news is that it is easy to pay back a sleep debt. Depending on how much in debt you may be, two nights of at least eight hours of deep sleep should get you back into balance."

Dr Chris Idzikowski, Sleep Expert


原作者：Chris Idzikowski博士（睡眠专家）原文网址
译者：闫博(Psytopic.com)
Psychology Express作品

注：原文版权归原作者所有，译作版权归译者所有