如何使用智能手机或Smartwatch重新配置睡眠周期

Here’s something you probably didn’t know you were doing wrong: getting a good night’s sleep.

这可能是您可能不知道自己做错了的事情：睡个好觉。

According to a poll conducted earlier this year, more than 75 percent of Americans don’t get as much sleep as they should, meaning more of us than ever before are spending our days tired, spaced out, and not nearly as productive as we could be due to lost hours that should have been spent slumbering in the sack.

根据今年早些时候进行的一项民意测验，超过75％的美国人没有得到应有的充足睡眠，这意味着我们比以往任何时候都更花时间疲倦，间隔时间并没有达到我们应有的生产力是因为应该浪费时间在麻袋里打。

This is where sleep trackers come in. By monitoring key vitals like your heartbeat, how often you fuss about, and the time you actually fell asleep as opposed to when you got in bed, a combination of hardware and software applications can calculate the optimal time that you’re in and out of REM, and wake you up accordingly.

这就是睡眠跟踪器的用处。通过监视关键的生命体征，例如心跳，大惊小怪的频率以及入睡的实际时间(而不是上床睡觉的时间)，硬件和软件应用程序的组合可以计算出最佳时间使您进入和退出REM，并据此唤醒您。

For example, if you’ve ever woken up from a nap feeling more like you got hit by a truck than laying peacefully on the couch for two hours, it’s because instead of waking up at the lull of a 90-minute cycle, you crashed through the middle of REM and came to during the most vital part of your rest.

例如，如果您曾经从午睡中醒来，而感觉自己像是被卡车撞倒了，而不是在沙发上安静地躺了两个小时，那是因为您不是在90分钟的间歇中醒来，而是撞车了通过快速眼动的中间，并在休息中最重要的部分进入。

These apps and peripherals can help to better optimize how you recharge your batteries each night, and be sure that whenever you wake up, whether it’s only been six hours or ten, you’ll feel just as refreshed and ready to tackle the day.

这些应用程序和外围设备可以帮助更好地优化您每晚的充电方式，并确保无论何时醒来，无论是六小时还是十个小时，您都将精神焕发，并准备好应对这一天。

动作X 24/7 (Motion X 24/7)

MotionX 24/7 is a fitness app on the surface, but right below that it’s so much more.

MotionX 24/7是表面上的健身应用程序，但在其下方，它的功能更多。

Yes, you can track your weight with it, health goals, diet, etc, but where the app really shines is in its added sleep tracking features. By turning on the sleep tracker, you can not only tell the app how long your sleep goal is for the night, but it will also activate the microphone and motion sensor at the same time.

是的，您可以通过它，健康目标，饮食等来跟踪体重，但是该应用真正的亮点在于其新增的睡眠跟踪功能。 通过打开睡眠跟踪器，您不仅可以告诉应用程序您的睡眠目标是多长时间，而且还可以同时激活麦克风和运动传感器。

Either stick your phone in an armband or place it next to your pillow, and the app will keep a close eye on how much movement you’re making, whether you’re snoring/suffering from any degree of sleep apnea, and use that data to form a broad picture of when you’re in what’s called “deep sleep” (or REM), and when you’re ready to be woken up in the lightest cycle of rest.

要么将手机贴在臂章上，要么将其放在枕头旁边，应用程序将密切关注您正在进行的运动，是否在任何程度的睡眠呼吸暂停中打s /遭受痛苦，并使用这些数据可以大致了解您何时处于“深度睡眠”(或REM)状态，以及何时准备好在最轻的休息周期中醒来。

Far and away my favorite feature of MotionX has to be the way in which it actually wakes you up after it’s determined the optimal moment within your set schedule. Instead of a loud, clanging alarm bell that jolts you out of your blissful state, MotionX will lightly start playing the sound of trees rustling and birds whistling, and slowly bring it up louder and louder until it detects you’re finally awake.

毫无疑问，MotionX的我最喜欢的功能必须是在确定您的计划内的最佳时刻后，它实际上可以唤醒您的方式。 MotionX不会轻声地响起警报声，使您摆脱幸福的状态，而会轻轻地开始播放树木沙沙作响和鸟鸣的声音，然后逐渐将其逐渐响起，直到检测到您最终清醒为止。

Although I can’t accurately explain just how pleasant the sensation is in words, once you experience it for yourself, you’ll wonder how you ever woke up any other way.

尽管我无法准确地解释言语中的愉悦感，但是一旦亲身经历，您会想知道您是如何以其他方式唤醒的。

We also like MotionX because although you can connect it to a number of different fitness peripherals if you want to, the app works just fine as a standalone program using just the sensors already installed in your smartphone.

我们也喜欢MotionX，因为尽管您可以根据需要将其连接到许多不同的健身外围设备，但该应用程序可以使用独立程序运行，只要使用智能手机中已安装的传感器即可。

You can download MotionX 24/7 on the iOS App Store for only $0.99 cents.

您可以在iOS App Store上下载MotionX 24/7，价格仅为0.99美分。

Apple Watch / FitBit / Jawbone UP (Apple Watch/FitBit/Jawbone UP)

While there are already a million fitness trackers out there, only a few are equipped with the right hardware and software pairings to help you get the most both out of the energy you spend in your workouts, along with the time you use to recover.

虽然已经有100万个健身追踪器，但只有少数配备了正确的硬件和软件配对，可帮助您从锻炼中花费的精力以及恢复时间中获得最大收益。

All the peripherals mentioned here come with both heartbeat sensors and gyroscopes attached in the wrist, which communicate these signals back to their respective apps on your phone to keep your sleep tracking up to date.

此处提到的所有外围设备在手腕上都装有心跳传感器和陀螺仪，这些信号将这些信号传递回手机上各自的应用程序，以使您的睡眠保持最新状态。

Though it hasn’t hit yet, Apple says we can expect Apple Watch to coordinate with iOS’ integrated Apple Health for sleep tracking options in a future update, while third-party wearables like the FitBit and Jawbone can connect to a dozen different programs on the Google Play or iTunes App Store today.

尽管尚未上市，但苹果表示，我们可以期待Apple Watch在未来的更新中与iOS的集成Apple Health配合提供睡眠跟踪选项，而第三方可穿戴设备(例如FitBit和Jawbone)可以连接到十二种不同的程序上立即访问Google Play或iTunes App Store。

Some of our preferred choices include MotionX 24/7 (mentioned above), as well as SleepBot, Sleep as Android (for the Google faithful), and SleepCycle. FitBit also comes with its own proprietary sleep tracking software, which can be accessed from your account on the company’s user portal and main website.

我们的一些首选选项包括MotionX 24/7(如上所述)，以及SleepBot ， Sleep as Android (对于Google忠实用户)和SleepCycle。 FitBit还带有自己的专有睡眠跟踪软件，可以从公司的用户门户网站和主要网站上的帐户访问该软件 。

感 (Sense)

Unlike other trackers, Sense is an entirely independent sleep-centric product, designed from day one to help to detect whether or not your bedroom is in the ideal state to ensure you’re set up to have the best night of rest you can get.

与其他追踪器不同， Sense是一款完全独立的以睡眠为中心的产品，从第一天开始设计，可帮助检测您的卧室是否处于理想状态，以确保您可以度过最佳的夜晚休息时光。

By measuring environmental factors like ambient noise, extra light, temperature/humidity, and even the amount of particulate matter in the air (dust, dirt, anything that might clog your sinuses in the night), Sense will give you far and away the most detailed sleep report imaginable. This includes not only how much sleep you’re getting or what part of the 90-minute sleep cycle you woke up during, but also many of the other, less immediately noticeable nuances that could be adding up over weeks or months to contribute to a constant state of overall exhaustion.

通过测量环境因素，例如环境噪声，额外的光线，温度/湿度，甚至是空气中的颗粒物(灰尘，污垢，任何可能在晚上堵塞鼻窦的东西)，Sense都能带给您最大的收益详尽的睡眠报告可想而知。 这不仅包括您获得了多少睡眠，还包括您在90分钟睡眠周期中醒来的哪个部分，还包括许多其他的，较不明显的细微差别，这些细微差别可能会在数周或数月内累加起来，从而有助于持续的整体疲惫状态。

Sense is great if wearing your fitness tracker or smartwatch to bed sounds too burdensome, or if the the idea of putting a phone next to your pillow sounds like a recipe for a cracked screen on the floor in the morning.

如果将健身追踪器或智能手表戴在床上听起来感觉太沉重，或者如果将手机放在枕头旁边的想法听起来像是早晨在地板上开裂屏幕的秘诀，那么感觉就很棒。

Sitting next to the admittedly gorgeous base station is what the company calls the “Sleep Pill”, which is a small device that connects to your phone and provides accurate realtime data on the status of your sleep as it’s happening in the moment.

该公司称之为“睡眠药丸”，它位于公认的华丽基站旁边，这是一种小型设备，可与您的手机连接，并提供有关当前睡眠状态的准确实时数据。

By combining motion data with the status of your sleeping environment, the key to a better night’s rest is waiting just over the next fluffy cloud.

通过将运动数据与睡眠环境的状态结合起来，获得更好的夜晚休息的关键在于等待下一个蓬松的云彩。

You can order your Sense and Sleep Pill combo today for $99 off the company’s website.

您现在可以在公司网站上以$ 99的价格订购Sense and Sleep Pill组合。

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So the next time you’re getting ready for bed; turn off that screen, pick up a book, and strap on your heartbeat sensor, because your dreams will never be sweeter than they are with a proper night’s rest.

因此，下次您准备上床睡觉时， 请关闭屏幕，拿起书本，并系上心跳传感器，因为您的梦想永远不会比经过适当的夜晚休息更美好。

Image Credits: Lark Technologies, MotionX 24/7, Fitbit Blog, Hello

图片来源： Lark Technologies ， MotionX 24/7 ， Fitbit博客 ， 您好

翻译自: https://www.howtogeek.com/219479/how-to-reconfigure-your-sleep-cycles-using-your-smartphone-or-smartwatch/