But what we also know is study, again, coming out of Harvard just a couple of months ago, demonstrated very clearly that polyphasic sleep is associated with worse physical outcomes, worse cognitive outcomes, and especially worse mood outcomes.

但我们还知道，来自哈佛大学的一项研究——就几个月前发表——明确表明，多相睡眠与更糟糕的身体健康结果、更差的认知表现，情绪状态的恶化密切相关。

And then you could argue that maybe you're engaging in what's called polyphasic sleep, where you're doing a little bit at night, a little bit during the day, you're not doing it all at once.

然后你可能会辩称，你实际上进行一种被称为“多相睡眠”的作息方式，即晚上睡一点，白天再睡一点，而不一次性睡完。

And the different types of polyphasic sleep that we covered are, I wouldn't say conventional, but they're conventional-ish.

而且我们提到的不同类型的多相睡眠，虽然不能常规的， 但还算接近常规。

And with polyphasic sleeping, you can stop spending so much damn time unconscious, and therefore unproductive.

有了多相睡眠，你就可以停止花那么多该死的时间无意识的状态下，因此效率低下。

And they have many bouts of sleep within that 24-hour period and that's polyphasic sleep.

他们那24小时周期内有多次睡眠，这就多相睡眠。

For a while, I was doing polyphasic sleep, which is really interesting.

有一段时间，我多相睡眠，这真的很有趣。

And things like that, like I've read that Nikola Tesla slept only two hours a night, Edison the same three hours, but he actually did the polyphasic sleep like where it's just a bunch of naps.

像尼古拉·特斯拉据每晚只睡两小时，爱迪生也三小时， 但他实际上多相睡眠， 也就分成很多小睡。

And there are a number of different schedules that they will describe to you and that you can find out there of polyphasic sleep.

你会了解到多种不同的多相睡眠时间表。

So, let's come back to the claims of polyphasic sleep that it could improve, let's say, your mood or your cognition or your productivity or your health.

所以，让我们回到多相睡眠的法，它声称可以改善你的 mood（情绪）、cognition（认知能力）、productivity（生产力）或 health（健康）。

Call them high-performance polyphasic strategies for sleep.

称之为高性能多相睡眠策略。

And the first thing that they found was to their claims of improved cognition, productivity, mood, as well as health, they found no supportive evidence that polyphasic sleep was helpful.

他们首先发现的，关于多相睡眠能提高认知能力、工作效率、情绪以及健康状况的法，没有证据支持这些法。

Well, that brings us to the conclusion of yet another incredible voyage into the landscape of sleep, most notably the different phases, monophasic, biphasic, and polyphasic sleep, and naps, and caffeine, and all of their interactions.

好吧，这让我们结束了又一次关于睡眠领域的奇妙之旅，特别单相睡眠、两相睡眠和多相睡眠，以及小憩和咖啡因，以及它们之间的相互作用。

So that's how sleep unfolds both at the first level of the lens, monophasic, biphasic, polyphasic, and then double-clicking how the different stages of sleep unfold and what the reasons are behind that.

因此，睡眠第一个层面的分类单相、两相和多相睡眠，然后进一步探讨不同睡眠阶段如何展开的以及背后的原因。

And sleeping like a baby means that you're sleeping in a highly polyphasic way.

像婴儿那样睡觉意味着你的睡眠方式非常多元相。

Polyphasic sleep, we in sleep science have been using for many years in the context of infancy because there, as any new parents will know, Infants do not just simply have a nice single bout of sleep.

多相睡眠，睡眠科学领域，我们多年来一直将应用于婴儿期，因为新生儿并不会简单地一次性睡足，任何新手父母都知道这一点。

They make claims to suggest that polyphasic sleep can improve aspects of your mood, it can improve aspects of your productivity, it can maybe even improve aspects of health.

他们声称多相睡眠可以改善你的情绪某些方面，可以提高你的工作效率某些方面，甚至可能改善健康某些方面。

So, he was the first one to describe his schedule and it was called the Dymaxion schedule of polyphasic sleep.

所以他第一个描述了自己的作息安排，被称为Dymaxion多相睡眠计划。

So now we've switched from polyphasic sleep as infants to biphasic sleep as kindergarten.

所以我们从婴儿时期的多相睡眠切换到了幼儿园时期的两相睡眠。

Get sleepy around 10 or 11 p.m. or even later, how should they think about this biphasic polyphasic business?

如果一个人通常晚上10点或11点， 甚至更晚才感到困倦，他们应该如何看待这种两相或多相睡眠的问题？

When it comes to polyphasic sleep, the goal is to put insert multiple phases of sleep around the 24 hour clock rather than one single phase.

当谈到多相睡眠时，目标24小时钟内安排多个睡眠阶段，而不单一阶段。