本文分享了作者关于睡眠的诸多个人见解和实用技巧。作者强调，睡眠不足和睡眠过多都可能导致疲劳，且在睡眠周期中醒来（约1.5小时）尤其令人疲惫。文章提供了多种改善睡眠的方法，包括睡前一小时远离电子设备、利用身体的生物钟设定起床意图、理解褪黑素的作用机制（用于调整而非即时助眠），以及通过保持规律性来优化睡眠。此外，作者还分享了应对失眠的策略，如在睡前阅读、调整睡衣以适应温度变化，以及咖啡因和短时午睡的妙用。文章还幽默地提及了镁补充剂可能引发的奇特梦境，以及睡眠不足可能带来的意想不到的“好处”，如幽默感增强。整体而言，这是一份以亲身体验为基础，探讨如何科学管理睡眠的指南。

⏰ **睡眠时长与质量：** 作者指出，睡眠过少和过多都可能导致疲劳，并且在1.5小时的睡眠周期中醒来会特别令人疲惫。规律的睡眠周期和保持一致的睡眠时间是获得高质量睡眠的关键。

💡 **改善睡眠的实用技巧：** 睡前一小时远离电子设备、利用身体的生物钟设定起床意图，以及通过调整睡衣来适应体温变化，都是作者推荐的有效方法。同时，文章也提到，遮挡光线（如使用锡箔纸）和在睡前阅读可以帮助入睡。

💊 **助眠与调整：** 褪黑素并非用于立即入睡，而是需要提前数小时服用以调整睡眠周期。作者还提到，镁补充剂可能引发异常生动的梦境。对于咖啡因，作者认为其能暂缓疲劳而非直接提神。

🔄 **调整睡眠的策略：** 作者强调，快速调整睡眠周期可能适得其反，一致性更为重要。当作者感到疲惫时，会意识到按时睡觉的必要性，并能通过权衡当前活动与睡眠价值来做出选择。短时午睡（10分钟）也能在精神疲惫时提供“第二春”。

Published on October 4, 2025 8:52 PM GMT

Sleeping too much can tire me out as much as sleeping too little.Waking up in a sleep cycle, about 1 and a 1/2 hours, is tiring.Switching off digital devices an hour before bed helps me sleep.My body has an internal clock and I can just decide when to wake up by setting an intention to do so before you go to bed.The costs of missed sleep often show up not the next day, but the day after that.Earplugs work, but I have to roll them thin before inserting them, otherwise they won't seal themselves in your ear.Blocking out light works. Pro-tip: use tin-foil. It's good for more than just blocking out telepaths.Melatonin isn't meant for putting you to sleep immediately. You take it several hours before your intended bed time, to shift your sleep schedule.I regularly get migraines if I stay awake >2-3 hours past my normal bed time.I can quickly fix my sleeping schedule if I want to.Shifting your sleep schedule too quickly can lead to poor sleep.Consistency matters a lot for good sleep.After I fix my sleep schedule, it's glaringly obvious when I feel tired. You want to go to sleep on time.I can just decide to go to sleep. Yes, even if I'm doom scrolling on twitter late at night.Consciously weighing the value of going to sleep vs. continuing what I'm doing right now helps me realize I want to go to sleep. Is sacrificing tomorrow worth what you're doing today?I start reading OOD things when I'm awake too late: this includes things I've always wanted to read, but never got around to. Like textbooks, blog posts, papers etc.I can cough so much that I can't fall asleep for more than an hour for weeks.I become funnier when I'm severely sleep-deprived.Absent corrective efforts, my sleep schedule drifts forwards each night.When I sleep late, the next day I feel constrained by my sleep schedule, as I have fewer hours to stay awake. So I decide to sleep later to "have more time".Magnesium gives me crazy dreams. Like, spelunking caverns whilst hiding from the dragon god in Demon Souls, fighting zombies for chocolate in supermarkets, and finding a space-warping trash stream that accelerates till its velocity hits a singularity. Yes, that was a single dream.I can just change clothes at night if I'm too hot/cold in bed.Caffeine doesn't make me more awake, but does stave off tiredness for several hours.When I get mentally exhausted, I can take a 10-minute nap to get a second wind.Going to the gym at night doesn't make me that tired.Eating before bed makes it harder to sleep.

There are probably other things I'm missing, but I can't really think of what at the moment. So ends my attempt at a listicle. Man, this 500 word requirement is a bit tedious. Ah well, such requirements are useful and we had to set the limit somewhere.

Discuss