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经常凌晨三五点醒来的原因

Do You Often Wake Up Between 3 AM and 5 AM? Here Is What It Means

《脑提升》 出品:
Brainy Dose Presents:
你经常在凌晨三点到五点之间醒来吗?
Do You Often Wake Up Between 3 AM and 5 AM?
这里有它的原因
Here’s What It Means
人类与生俱来
Human beings have an inherent and
就和进化了几千年的阳光
powerful connection to sunlight that evolved over thousands
有着强烈的联系
of years.
在电出现之前
Before the advent of electricity,
我们一直受日光所限 所以
we were bound by the constraints of daylight, and
我们的睡眠周期也随它而变
our sleep cycles followed suit.
但是现在 电的使用和科技的力量
But today, electricity and technological stimulation
能够让我们的大脑和身体在日落之后
allow our minds and bodies to be active after
仍然保持活跃
sundown.
但这种行为会毁坏我们的健康
And this can wreak havoc on our health.
这样一说 很多人就设法让自己快速入睡
With that said, many people manage to fall asleep easily,
但还是经常在大半夜
but often wake up at the same
同一个时间点醒来
time in the middle of the night.
这种情况很令人沮丧
This can be incredibly frustrating –
尤其是如果你接下来仍然不能入睡
especially if you can’t fall back asleep and then you
那么你第二天就会感觉很疲惫
feel tired the next day.
为了更好地理解
The concept of a “ Body Clock”
这种现象发生的原因 我们可以借用中医
in Chinese medicine is a useful tool in understanding
中的“生物钟”这个概念
why this occurs.
在中医学中
In Chinese medicine, energy or qi,
精气在人体的经络和器官内来回流动
moves through the body’s meridians and organs in a 24
一天则为一个周期
hour cycle.
每两个小时 在某个特定的
Every two hours, the qi is strongest
器官和功能上 精气最强
within a particular organ and its functions.
它也不全意味着
And that’s not all –
(中医学认为身体 精神和情感不可分离)
the body, mind and emotions are inseparable in Chinese Medicine – meaning
如果你身体状况不好
that if you have disharmony in your physical body,
就一定与你的情感状态相关
it is tied to your emotional state.
如果发现自己每晚都在同一个点醒来
If you find yourself waking up at the same time every night,
这可能是因为
it could be because your
你的身体想要给你传达一种信息
body is trying to send you a message.
那我们来看看身体究竟想传达什么!
So let’s find out what your body is trying to tell you!
这有一份关于在夜晚不同时间段
Here’s a list of the organs and emotions associated
所涉及到的器官和情感
with different times during the
的清单
night.
一:在21点-23点间醒来(或者是在你入睡不久后)
Number 1 – Waking Up Between 9 PM And 11 PM(Or Soon After You Fall Asleep)
此时 人体热量三倍增加 内分泌系统
This is the time of the triple heat or endocrine system
调节体内平衡
where the body’s homeostasis is
重新产生大量酶
adjusted and enzymes are replenished.
这个时间段是最推荐的入睡时间
It is recommended to be asleep by this time
身体会为了第二天的活动
so the body can conserve energy for the following
储存能量
day.
如果你打算在九点
If you manage to fall asleep
到十一点间进入睡眠 但却发现自己无法入睡
between 9 and 11 but find yourself waking up, this suggests
这就表明你的身体已高度紧张 潜意识处于或战或逃模式
that your body is too stressed and is subconsciously in fight or flight mode.
你会发现
You may also find,
害怕焦虑的心情变得更加强烈 导致
that your fearful or anxious thoughts become louder and make you feel either
自己感到被威胁和不安全
threatened or unsafe.
在这段时间
This is the time
能量需要被传送到免疫系统 这样一来
of day when energy is also sent to replenish your immune system, so if
如果你在生病 那么此刻身体会更加不适
you’re feeling ill, you may experience strongersymptoms at this time.
在晚上睡觉前务必把重要的工作完成
Be sure to complete important tasks beforeretiring for the evening.
在床前放一张便签纸是很有帮助的
It can be helpful to keep a notepad by your bed –
你可以把你突然想起的东西
You can quickly scribble down anything
写下来
that comes to mind. Then,
然后就休息
rest knowing
这样早上的第一件事就是像想个新点子或
that you can address a new idea or any unfinished plans first thing
解决未完成的计划
in the morning. Also,
同时 晚餐进食很多
it’s not a good idea to
并不是一件好事情
give your body a huge evening meal to deal with.
身体需要专注于
The body needs to concentrate
重组和调节任何可能在一天中变得
on reorganizing and regulating anything that may have become
不平衡的事情
imbalanced throughout the course of the day.
你也可以通过
You may also benefit
冥想或用一种夜间仪式来助你平心静气
from meditating or adopting a night time ritual to help you calm your mind.
二:在晚上11点到凌晨1点醒来
Number 2 – Waking Up Between 11 PM And 1 AM
为了你醒来时能够精力充沛
In order to wake up feeling energized,
这个时候你应该是入睡的
you should definitely be asleep by this time.
胆囊通常在夜间这段时间
The gallbladder is most active during this part of the night,
是最活跃的
and this is often the time
患有胆囊疾病(包括胆结石)的人会感到疼痛
when people with gallbladder issues, includinggallstones, experience pain.
是因为胆囊负责分解
Since the gallbladder is responsible for breaking down fats
在你身体里的脂肪
in your body, waking up at this
在每晚这个时候醒来 可能是一个征兆
time every night could be a sign
你得改变你的脂肪摄入量-或者
that you need to change up your fat intake – either
减少脂肪摄入量或食用更健康的脂肪和油
by reducing it or focusing on the consumption of healthier fats and oils.
在情感层面上
On an emotional level,
你每晚在11点到1点之间醒来
waking up between 11 and 1 every night, may signify that you’re
意味着你怀有严重的苦楚 怨恨情绪
harboring serious feelings of bitterness,resentment, or judgment.
这说明你白天花点时间
This means that it may help to spend some time
反思一下你与他人
during the day reflecting on your relationships
与自己的关系 也许有所帮助
with others, and yourself.
这有助于释放阻碍你身体活力的消极情绪
This will help release any negativity that might be blocking energy in your system.
三:在凌晨1点到凌晨3点醒来
Number 3 – Waking Up Between 1 AM And 3 AM
如果你经常在这段时间醒来
If you’re constantly waking up during this window
你的肝脏可能会告诉你
of time, your liver may be telling
你无法在休息时间恢复活力
you it’s not able to use its allocated time to rejuvenate,
因为肝脏忙于处理
as it’s overwhelmed by other
其它事情
tasks.
肝脏内的任何淤血或者毒性都可能发生
Any congestion or toxicity in the liver may well be experienced
同时会伴随着痛苦
as pain during these times.
值得注意的是 在我们的社会中
It’s important to note that in our society,
肝脏的能量过剩是很普遍的
excess energy in the liver is quite prevalent.
我们处在快节奏而又拥挤的环境
Our fast-paced, congested environment,
暴露在各种各样的毒素和污染中
constant exposure to toxins and pollutants, and toxic
像愤怒和压力这样的有害情绪 都会直接攻击肝脏
emotions such as anger and stress, all directlytarget the liver.
肌肉抽筋或损伤也表明肝脏处于能量失衡
Muscle cramps and muscle injuries can also indicate a liver energy imbalance.
肝脏要承担很多责任
As the liver is also responsible
比如体内循环的过程以及其他
for regulating body processes, any condition where there
任何体内出现异常的情况
are uneven or erratic symptoms:
例如经前综合症 情绪波动和排便不规律
such as PMS, mood swings, or irregular bowel habits – may
可能都表明了肝脏的问题
indicate a liver issue.
肝脏同时也维持着你双眼的视力
The liver also supports the eyes and sight,
所以在电脑前长时间超负荷使用眼睛
so long hours straining your eyes at a computer
肯定会削弱肝脏的功能
screen will certainly weaken your liver.
除此之外 酗酒
In addition to this, overindulgence in alcohol,
包含过多脂肪食物的饮食计划
a poor diet that includes fatty foods, and
以及滥用处方药 都会使肝脏产生更多阻塞
over-medicating with prescription drugs createseven more stagnation in the liver.
做这些事是为自己好 比如减少摄入酒精
You’ll do yourself a favor if you minimize the amount of alcohol,
和脂肪 少喝含糖
greasy foods, sugar
和咖啡因的饮料
and caffeinated beverages you put in yourbody.
你也一定会想要给肝脏净化排毒
You may also want to try a detox that can help cleanse your liver.
它能帮你远离
It will help get rid it
一些可能阻碍肝脏达到
of any toxins that might be keeping it from functioning at its
最佳运作状态的毒素
best.
在情感层面上
On an emotional level,
在凌晨一点到三点起床同时也表明了
waking up between 1 am – 3 am also signifies pretty serious
你的愤怒 怨恨以及挫败感非常强烈
feelings of anger, resentment, and frustration.
花点时间看看是什么在困扰你
Spend time reflecting on what’s bothering you,
同时找出在你生活中可能
and identify elements in your life that
产生负能量的因素
might be sources of negative energy.
如果可以 就尽可能地释放那些因素
If you can, try to free yourself of those elements wherever possible.
四:在凌晨3点到凌晨5点醒来
Number 4 – Waking Up Between 3 AM And 5 AM
在这段时间醒来说明
Waking up during this time indicates
你很有必要把关注转移到
that you should probably turn your attention to
你的肺部 确切来说 是你的呼吸
your lungs, or more specifically, your breathing.
这是你的肺部最活跃运作的时期
This is the time of night that your lungs are functioning the most actively,
睡眠中断
so a disruption
可能意味着
to your sleep could mean
有东西正在阻碍你进行深度有益的
that there is something blocking your ability to take deep, restorative
呼吸
breaths.
最可能的是 与情感因素相关
Most likely, this is linked to emotional factors,
意味着你难以
and could mean that you’re having trouble
放松并接受生活中
relaxing and accepting that there are things in life
那些你无法控制的事情
that you don’t have control over.
在三点到五点醒来也可能是因为悲痛
A 3 AM to 5 AM wake-up bracket might also be a result of grief,
经常与
often associated with
失败相关
a loss.
不管怎样 解决办法是练习深呼吸
Either way, the key is to practice taking deep breaths,
并且尝试着去接受
and practice acceptance in an
努力让自己摆脱对无从控制的事情的焦虑
effort to free yourself of anxiety over things that are out of your hands.
五:在五点到七点钟醒来
Number 5 – Waking Up Between 5 AM And 7 AM
清晨你的肠胃会经历巨大的能量流动
Early morning is when your colon experiences its greatest flow of energy.
为的是尽可能地
It’s primed to eliminate its contents
彻底清除你体内废物
from your body as effortlessly as possible.
这是起床和开启新一天的最佳时期
This is the best time to rise and start yourday!
这也是运动的最佳时期
This is also the best time to exercise,
充满活力的体育活动将会唤起
as vigorous physical activity will help to activate
体内的精气
your qi.
这时出现的症状
Any symptoms you experience
体现了结肠的状态并不稳定
during this time may indicate an imbalance in the colon and
需要引起重视
a need to pay attention to this organ.
特别是出现消化问题或者便秘腹泻的状况
Especially if they are digestive issues, orinvolve constipation or diarrhea.
要确保一整天都保持充足的水分
Be sure to stay properly hydrated throughout the day,
这也是保持结肠健康的
as this is one of the key components
关键因素之一
to a healthy colon.
与结肠相关的情感方面主要
The main emotional aspects related to the colon
包括放手的能力
involve the ability to let go or a tendency
以及对人或事物的坚持
to hold on to issues, people or situations. Often,
通常解决任何与坚持和放手
resolving any psychological issues
相关的心理问题
related to holding on or letting go, will
都将有益于结肠健康
help to re-establish colon health. Also,
并且 继续尝试有意识地相信
try to work on consciously putting faith
那些你无法改变的事
in things that you can’t change, and focus
聚焦那些对你幸福和成功有实际帮助的事
on what you can realistically do for yourhappiness and success.
我们很多人都习惯性当夜猫子并认为
Many of us are habitual night owls and think nothing
无所谓 尤其当我们能
of it, especially if we’re able
得到充足的睡眠时 但
to get a decent amount of sleep. But,
根据中医的理论
according to Chinese medicine,
这不仅是你能获得多少睡眠的问题
it’s not only how much sleep you get that matters,
也在于你何时获得它
but also when you get it.
建议的就寝时间是不晚于晚上十点半
A bedtime, no later than 10:30 PM is advised so
那样你就可以在十一点入睡 那时
that you’re asleep by 11 PM – when the
胆囊和肝脏开始调理体内的气和
gallbladder and the liver start to regulate qi,
处理情感 平衡激素
process emotions, balance hormones and
并开始排毒
detoxify the body.
根据中国医学 从十一点到
According to Chinese medicine, the window from 11 PM –
三点的时间段 是与
3 AM, which correlates to the
胆囊与肝脏有关的
gallbladder and the liver,
这也是保持健康的重要因素 特别是
is most important in terms of maintaining health, especially
当我们变老时
as we age.
现代科学也支持这个观点
This idea is backed by modern science –
我们会在夜晚的前三分之一的时间
we experience the deepest part of sleep during
进入深度睡眠部分
the first third of the night.
深度睡眠是睡眠过程中最具恢复功效的部分
This deep sleep, is the most restorative partof our sleep.
在这段时间里
During these hours,
应激激素皮质醇减少 副交感神经系统
the stress hormone cortisol is reduced and parasympathetic nervous system
的活动增加
activity increases.
这让我们充分休息并且
This allows us to fully rest and move away
远离在我们醒着时占主导地位的
from the fight or flight responses that dominate
或战或逃反应
during waking hours.
这一阶段的睡眠与记忆和学习也有关系
This stage of sleep is associated with memoryand learning.
缺少这一类型的睡眠不仅会导致
A lack of this type of sleep can not only result
起来时的疲倦 也会
in waking up tired, but it can lead
降低白天的工作效率和警觉性 此外
to reduced daytime functioning and alertnessas well. Furthermore,
人类生长激素
human growth hormone,
对修复日常的身体损伤以及
which is essential to repairing our bodies from daily
保持健康起着关键作用
injury and maintaining health,
它在晚上九点到早上七点释放 使得
is released from 9 PM to 7 AM, making each hour of sleep
这个阶段的睡眠变得非常关键
during this time, critical.
中医的生物钟很好地传达了身体讯息
The Chinese Medicine Body Clock offers great insight to the messages of your body. However,
不论如何
it’s also important to
要用你的直觉去判断身体是否还有其他的
use your intuition to determine if there may be another
信息想要传递给你
message that’s trying to be delivered toyou.
我们想知道你的想法
We want to know what you think!
你经常在晚上的同一时间醒来吗?
Do you often wake up at the same time during the night?
如果是 是在何时?
If so, what time?
你怎么让自己回到睡眠状态?
How do you manage to go back to sleep?
还是就这样醒着呢?
Or do you just stay awake?
在下面评论让我们知道吧!
Let us know in the comments below!
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铃声 同时
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视频概述

本视频分析了人们在睡后不同时间阶段起来的原因以及身体各部分器官在不同阶段的工作

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翻译译者

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视频来源

https://www.youtube.com/watch?v=te7AqSI7YfY

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