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cover of episode Vanessa Hill shares 3 rules for better sleep

Vanessa Hill shares 3 rules for better sleep

2025/5/12
logo of podcast Three Rules

Three Rules
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Matt D'Avella
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Vanessa Hill
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Vanessa Hill: 我认为，睡眠质量远比睡眠时长重要。很多人误以为必须睡满八小时，但实际上，每个年龄段所需的睡眠时长各不相同。官方建议是7到9个小时，但随着年龄的增长，6个小时也可能足够。青少年可能需要10个小时。更重要的是，要保持规律的作息时间，避免社交时差。周末和工作日作息不一致会导致疲劳、思维模糊和饮食不规律，进而影响代谢健康。所以，我建议大家关注睡眠质量，保持规律的作息，这比强求睡眠时长更有益处。 Vanessa Hill: 此外，酒精和咖啡因等物质也会影响睡眠质量。睡前饮酒会导致浅睡眠，抑制REM睡眠。因此，为了获得更好的睡眠，应该避免睡前饮酒和摄入过多的咖啡因。总而言之，关注睡眠质量、保持规律作息、避免不良习惯，这些都是改善睡眠的关键。

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Shownotes Transcript

Today I'm joined by Vanessa Hill, a behavioral scientist, educator, and creator behind the popular YouTube channel Brain Craft. With a background in sleep research and science communication, Vanessa has helped millions better understand the psychology behind rest habits and decision making.Today she's sharing her three rules for better sleep, and I can say firsthand that these rules have really helped me improve my own sleep since doing the interview.

Chapters

00:00 Intro

00:54 Rule 1: Don't obsess over how long you sleep

04:50 Rule 2: Technology can be (kind of) helpful

10:38 Rule 3: Give yourself a break

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