You might be surprised to learn that just plain being awake creates toxic products in your brain. 你可能會驚訝地發(fā)現(xiàn)，絕對地清醒會讓你的大腦產(chǎn)生有毒的物質(zhì)。 How does the brain get rid of these poisons? Turns out that when you sleep, your brain cells shrink. This causes an increase in the space between your brain cells. It's like unblocking a stream. Fluid can flow past these cells and wash the toxins out. So sleep, which can sometimes seem like such a waste of time, is actually your brain's way of keeping itself clean and healthy. 大腦如何除掉這些有毒物質(zhì)呢？ 原來當(dāng)人們在睡覺的時候，大腦細(xì)胞會收縮。這樣會增加腦內(nèi)細(xì)胞之間的距離，這就像疏通了一條溪流，液體會在細(xì)胞空隙間流過，沖走有毒的物質(zhì)。所以，睡覺這件事有時候看起來像是浪費時間，實際上是大腦保持清潔和健康的一種方式。 So, let's get right to a critical idea. Taking a test without getting enough sleep means you're operating with a brain that's got little metabolic toxins floating around in it. Poisons that make it so you can't think very clearly. It's kind of like trying to drive a car that's got sugar in its gas tank. Doesn't work too well. 那么，我們直奔主題吧。在睡眠不足的情況下參加考試，意味著你的大腦一直處于工作狀態(tài)，以致少量代謝毒素殘留在大腦之中，而這些有毒物質(zhì)會讓你思維混亂。這就好像你嘗試駕駛一輛油缸里混著糖粒的汽車，它們是不能正常工作的。  In fact, getting too little sleep doesn't just make you do worse on tests, too little sleep, over too long of a time, can also be associated with all sorts of nasty conditions. Including headaches, depression, heart disease, diabetes, and just plain dying earlier. But sleep does more than just allow your brain to wash away toxins. It's actually important part of the memory and learning process. It's seems that during sleep your brain tidies up ideas and concepts your thinking about and learning. It erases the less important parts of memories and simultaneously strengthens areas that you need or want to remember. 事實上，少睡一點點不止會讓你在考試中發(fā)揮失常，長時間的睡眠不足，更會讓各種令人厭惡的情況發(fā)生。包括頭疼、抑郁癥、心臟類疾病、糖尿病，甚至壽命縮短。而良好的睡眠不僅僅會幫你的大腦祛除有毒物質(zhì)，它還是記憶力和學(xué)習(xí)過程中很重要的一部分。這就好像你在睡覺的時候 你的大腦會將你學(xué)習(xí)和思考過的想法和概念進(jìn)行整理，它會清除掉一些記憶中不太重要的部分，同時增強(qiáng)你需要或想要記住的區(qū)域的記憶。 During sleep your brain also rehearses some of the tougher parts of whatever you're trying to learn, going over and over neural patterns to deepen and strengthen them. Sleep has also been shown to make a remarkable difference in your ability to figure out difficult problems and to understand what you're trying to learn. It's as if the complete deactivation of the conscious you in the pre-frontal cortex at the forefront of your brain helps other areas of your brain start talking more easily to one another, allowing them to put together the neural solution to your learning task while you're sleeping. Of course, you must also plant the seed for your diffuse mode by first doing focused mode work. 在睡夢中，你的大腦也會將你所努力學(xué)習(xí)到的東西在神經(jīng)中樞一遍遍排演以增強(qiáng)加深記憶。研究表明，睡眠對人們區(qū)分找出困難問題的能力和理解所學(xué)知識的能力有顯著影響。這就像是將你的意識從大腦前額皮層中完全解放出來，幫助你的大腦的其他部分更輕松地溝通，讓它們在你的睡夢中匯集神經(jīng)系統(tǒng)，解決學(xué)習(xí)任務(wù)。當(dāng)然，你首先必須通過做集中精力狀態(tài)下的工作，在腦中搭建發(fā)散思維模型。  If you're going over what you're learning right before you take a nap or going to sleep for the evening you have an increased chance of dreaming about it. If you go even further and set it in mind that you want to dream about the material, it seems to improve your chances of dreaming about it still further. Dreaming about what you're studying can substantially enhance your ability to understand. It somehow consolidates your memories into easier to grasp chunks. 如果你在打個小盹或者晚上睡覺之前，復(fù)習(xí)一遍所學(xué)東西的話，可以有更大可能性夢到它。如果你更進(jìn)一步，告訴自己你想要夢到這些內(nèi)容的話 可能你夢到它的幾率也會大大提高。夢見你所學(xué)的知識，本質(zhì)上能夠增強(qiáng)你的理解能力，在一定程度上，它可以將你的記憶整合成更易被掌握的組塊信息。 And now time for a little sleep. 現(xiàn)在，該小睡一會了。 Relevant Readings · Djonlagic, I., A. Rosenfeld, D. Shohamy, C. Myers, M. Gluck, and R. Stickgold. 'Sleep Enhances Category Learning.' Learning & Memory 16, no. 12 (Dec 2009): 751-5. · Durrant, S. J., S. A. Cairney, and P. A. Lewis. 'Overnight Consolidation Aids the Transfer of Statistical Knowledge from the Medial Temporal Lobe to the Striatum.' Cerebral Cortex (Aug 14 2012). · Eichenbaum, H. 'To Sleep, Perchance to Integrate.' PNAS , 104, no. 18 (May 1 2007): 7317-8. · Ellenbogen, J .M., P.T. Hu, J .D. Payne, D. Titone, and M.P. Walker. 'Human Relational Memory Requires Time and Sleep.' PNAS , 104, no. 18 (2007): 7723-28. · Erlacher, Daniel, and Michael Schredl. 'Practicing a Motor Task in a Lucid Dream Enhances Subsequent Performance: A Pilot Study.' The S port Ps ychologis t, 24, no. 2 (2010): 157-67. · Moss, R. The S ecre t His tory of Dreaming. Novato, CA: New World Library, 2008. · Scullin, M. K., and M. A. McDaniel. 'Remembering to Execute a Goal: Sleep on It!' Ps ychological S cience 21, no. 7 (J ul 2010): 1028-35. · Stickgold, |
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