年輕人的最佳睡眠時間和作息時間
Is there a best time to sleep? There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late? You actually has an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.
是否存在一個最佳的睡眠時間？有一種說法是早睡早起有益健康。這有幾分可信？晚睡晚起呢？實際上，你體內有一個非常精確的生物鐘在滴答作響。它幫你調節身體各個功能，包括睡眠時間。
From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day. However if you don’t sleep at this time, your liver cannot carry out this detoxification process smoothly.
晚上11點到凌晨3點這段時間，肝臟集中了大部分的血液循環。肝臟裏血液變多、體積變大。身體排毒的這個過程是非常關鍵的。體內全天累積的毒素會被肝臟中和、分解，但如果你在這段時間沒睡，肝臟就無法順利排毒。
If you sleep at 11pm, you have full 4 hours to detoxify your body. If you sleep at 12am, you have 3 hours. If you sleep at 1am, you have 2 hours. And if you sleep at 2am, you only have 1 hour to detoxify. What if you sleep after 3am? Unfortunately, you won’t have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.
如果你晚上11點睡覺，你有整整4個小時給身體排毒。午夜12點睡覺，有3個小時。凌晨1點睡覺，2個小時。如果你在凌晨2點睡覺，就只有1小時排毒時間。如果你凌晨3點後睡覺會怎樣呢？很遺憾地告訴你，你完全失去了真正能讓身體排毒的時間。如果你繼續這種睡眠模式，日積月累下去，這些毒素會在你的身體裏不斷累積。你也懂得之後會發生什麼吧。
What if you sleep late and wake up late? Did you realize you feel very tired the next day no matter how much you sleep?
那如果晚睡晚起呢？你有沒有意識到，不管你第二天睡多久都會覺得很累呢？
Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.
晚睡晚起對你的健康確實很不好。你不僅沒有足夠的時間給身體排毒，還會錯過其他體內重要機能活動。
From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.
凌晨3點至5點，你的肺集中了大部分的血液循環。在這一段時間，你應該做些什麼呢？鍛鍊身體，呼吸新鮮的空氣。給你的身體增添有益的能量，如果能在花園裏更好。空氣在這段時間當中富含有益的負離子，因此非常新鮮。
From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.
早晨5點到7點，你的大腸集中了大部分的血液循環。這段時間，你應該幹什麼呢？應該解大便！把所有無用的大便從你的大腸排泄出來。爲你的身體全天吸收更多的營養做好準備。
From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lotsssssss of health problems for you in the future.
早晨7點至9點，你的胃集中了大部分血液循環。這段時間，你應該幹嗎呢？應該吃早餐！這是你一天裏最重要的一頓飯。你必須確定在早餐裏攝取了所有必須的營養物質。不吃早餐會在以後引起非常非常多的健康問題。
There you are… the most ideal way to start your day. After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted poop from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day.
你的一天就是這樣開始的，這是最理想的方式。在你睡覺、完全給血液排毒之後，你醒來，煥然一新，吸入有益的空氣，然後你排出大腸裏無用的糞便。之後，你攝入均衡的營養，讓你的身體準備迎接新的一天。Following your natural timetable
順應你自然時間表
Once I know the importance of our biological clock, I try my best to follow it. If I wake up early, I usually start my day on the computer. But when I see the clock shows 7am, I know it’s the best time for breakfast. So I’ll try to have my breakfast before 9am for best absorption.
瞭解到生物鐘的重要性之後，我就開始儘量遵循生物鐘生活。如果早起的話，我的一天常以瀏覽電腦開始。但當我看到鐘錶指向7點的時候，我就知道這應該是吃早飯的最佳時候了。所以我會盡量在9點之前吃早餐，以達到最好的吸收效果。
What if you're offered a night shift job? I recommend you to reject it even the salary is higher. For long term, you may need to spend more money for your health problems.
如果找到了一個需要上夜班的工作怎麼辦呢？我建議你推掉這份工作，哪怕薪水會高一些。因爲長遠地看，你也許會爲健康問題花更多的錢。
What if you have assignment to do until late at night? Well, why not sleep early and wake up earlier to do it? Just shift your work time from late night to early morning. You get the same time. But your body will appreciate it.
如果你深夜還有事情要做，怎麼辦呢？不如早些睡，早些起來做事。只需把你的工作時間從深夜調到清晨，擁有的時間長短不會變，你的身體還不會受損。
With this, try to follow this timing as close as possible. Make it your daily routine. I’m sure you will feel fresher and more energetic all day long.
瞭解了這些知識之後，請儘可能去遵循這個時間表，讓它成爲你的日常習慣。我敢肯定，你會整天都感覺更加神清氣爽、活力四射。
