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What Are REM and Non-REM Sleep?[1]

什麼是快速動眼期和非快速動眼期睡眠？

A lot happens in your body while you sleep. When you get your ZZZs, you cycle between REM and non-REM sleep.

當你睡著時，體內會產生許多變化。當你熟睡時，會在REM和非REM睡眠之間循環。

REM stands for rapid eye movement. During REM sleep, your eyes move quickly in different directions. That doesn't happen during non-REM sleep.

REM指的是快速動眼期。在快速動眼期睡眠時，你的眼睛會朝不同方向快速移動。而這種情形卻不會發生在非快速動眼期睡眠。

First comes non-REM sleep, followed by a shorter period of REM sleep, and then the cycle starts over again. Dreams typically happen during REM sleep.

先從非快速動眼期睡眠開始，然後是較短的快速動眼期睡眠，再來重新開始這個循環。夢通常會發生在快速動眼期睡眠期間。

What Happens During Non-REM Sleep?

在非快速動眼期睡眠期間會發生什麼事？

There are three phases of non-REM sleep. Each stage can last from 5 to 15 minutes. You go through all three phases before reaching REM sleep.

非快速動眼期睡眠有三個階段。每個階段可持續5到15分鐘。在達到快速動眼期睡眠之前，你會先經歷這三個階段。

Stage 1: Your eyes are closed, but it's easy to wake you up. This phase may last for 5 to 10 minutes.

第1階段：你的眼睛是閉上的，但卻很容易就能叫醒你。本階段可能持續5到10分鐘。

Stage 2: You are in light sleep. Your heart rate slows and your body temperature drops. Your body is getting ready for deep sleep.

第2階段：你處於輕度睡眠狀態。你的心跳率減慢、體溫下降。你的身體正在為深度睡眠做準備。

Stages 3: This is the deep sleep stage. It's harder to rouse you during this stage, and if someone woke you up, you would feel disoriented for a few minutes.

第3階段：這是深度睡眠階段。在這個階段很難叫醒你，而當有人把你叫醒時，你會有幾分鐘的時間感到迷茫。

During the deep stages of NREM sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

在非快速動眼期睡眠的深度階段，會進行身體的修復和組織的再生、骨骼和肌肉的增強，以及免疫系統的強化。

As you get older, you sleep more lightly and get less deep sleep. Aging is also linked to shorter time spans of sleep, although studies show you still need as much sleep as when you were younger.

隨著年齡的增長，你將無法睡得更熟，睡眠時間也會減少。儘管研究顯示你仍然需要睡得像年輕時一樣多，但老化也與較短的睡眠時間有關。

What Is REM Sleep?

什麼是快速動眼期睡眠？
Usually, REM sleep happens 90 minutes after you fall asleep. The first period of REM typically lasts 10 minutes. Each of your later REM stages gets longer, and the final one may last up to an hour. Your heart rate and breathing quickens.

通常，睡著後90分鐘就會進入快速動眼期睡眠。快速動眼期的第一個時期通常會持續10分鐘。之後每個快速動眼期階段都會變長，最後一個階段可能會長達一個小時。你的心跳率和呼吸會加快。

You can have intense dreams during REM sleep, since your brain is more active.

因為你的大腦在此時會更加活躍，所以可能在快速動眼期睡眠時會有感覺強烈的夢。

Babies can spend up to 50% of their sleep in the REM stage, compared to only about 20% for adults.

嬰兒可能有高達50％的睡眠時間都花在快速動眼期階段，相較之下，成人只有大約20％。