Sadhguru explains a few simple ways to care for your system which can help you experience an increase in energy and a dramatic decrease in sleep quota.萨古鲁解释了一些简单的方法来照顾你的身体系统，可以帮助你体验能量的增加和睡眠时间的减少。Quesiton: Namaskaram Sadhguru, I wanted to ask you about sleep. I know you have talked about it a lot, but I wanted to see if we can get a little bit deeper into it. You mentioned that there were some really simple things that one can do to drastically reduce their sleep quota. Even when I do all my practices, I still feel like I need a lot more sleep than most people do.问：萨古鲁，您好，我想问您关于睡眠的问题。我知道您已经谈过很多了，但我想看看我们是否能再深入一点。您提到，有一些非常简单的事情人们可以去做，这些事情可以大幅地减少他们的睡眠时间。即使当我做了所有的练习之后，我仍然感觉我比大多数人需要更多的睡眠。
Sadhguru: You want me to go deeper into sleep!Sadhguru（萨古鲁）：你想让我在睡眠问题上谈得更深入一些！Quesiton: Well, the science of it, yes.Sadhguru: We must understand what sleep is. Sleep means servicing time for the body. That means this is a time when the body gets rid of impurities. It is a maintenance and repair time for the damage that happens to the body because of daily living – on the cellular level, on the energy level, and in many different ways. How much maintenance downtime you need simply depends on how much repair there is to be done. In the course of living, how much damage do you cause to yourself – that is the question. Damage will be maximum if there is too much friction in you. If your system is very well-aligned and well-lubricated, there is least amount of friction. Then, the downtime of maintenance will naturally come down.Sadhguru（萨古鲁）：我们必须理解睡眠是什么。睡眠意味着身体的休整时间，那意味着这是一个身体清理杂质的时间。对于日常生活中在细胞层面上、能量层面上，以许多不同的方式对身体造成的伤害来说，它是一个保养和修复的时间。你需要多长的维护休息时间取决于你需要进行多少修复。在生活中，你给自己造成了多大的伤害——这才是问题所在。如果你的内在有太多的摩擦，伤害将是最大的。如果你的系统非常协调且润滑良好，则摩擦是最小的。那么，维护休息的时间自然会下降。What are the things that you can do to bring down your sleep? The first thing is, eat fresh food. In the yogic culture, the simple understanding is that if you cook something, you must consume it within a maximum of ninety minutes. After that, inertia will start setting in. If you eat food with high inertia, the body becomes lethargic. It will need long periods of sleep because, to counter that inertia, the body needs to spend a lot of energy. Because of that, you get switched off. That means your maintenance downtime increases because the fuel that you are putting into the system is not of high quality. You are putting low-grade fuel.你能做些什么来降低睡眠时间？首先，吃新鲜的食物。在瑜伽文化中，简单的理解是，如果你煮某样东西，就必须在90分钟内吃掉它。90分钟后，惰性将进入其中。如果你吃了带有很高惰性的食物，身体就会变得昏昏欲睡，它需要长时间的睡眠以对抗这种惰性，身体需要消耗大量的能量。为此，你被迫处在关闭的状态。那意味着你的维护休息时间增加了，因为你给系统中所加的燃料质量不高。你正在加入低品质的燃料。If food is cooked, that means in a way you have killed it – it is not live. Right now, if you stay alive for the next three days, you will not rot, isn’t it? But suppose you are dead. If we keep your body for three days, it will rot. That is so for every life. Whether it is vegetable matter or animal flesh or many other things, the moment you take the life out of it by cooking, it begins to rot.如果食物被煮熟了，那意味着你以某种方式杀死了它——这不再是活的了。现在，如果你在接下来的三天里还活着，你不会腐烂的，不是吗？但假设你死了。如果我们把你的身体保留三天，它就会腐烂。对每个生命来说都是如此。无论是蔬菜、动物肉还是其它许多东西，在你用烹饪把生命从中取走的那一刻，它就开始腐烂了。There is nothing wrong with rotting because that is another form of life. Rotting means some other life has started making this into their food. There is a whole host of life which may be microscopic – you cannot see them – but they are all having a party. When you disrupt a very vigorous party, you will always be in a bit of a trouble.腐烂并没有错，因为那也是另一种形式的生命。腐烂意味着一些其它的生命已经开始把它变成食物了。那里有一大堆的宿主生命，也许是微观层面的——你看不见它们，但它们正在聚会狂欢。当你打扰了一个活力四射的聚会时，你总会遇到麻烦。If you eat that food and join the party that the bacteria and whatever else are having, you will be in trouble. Trouble need not necessarily mean you are going to get some ailment immediately because not all of them are capable of infecting you with something. It is just that your energy goes down, so it causes inertia in the body.如果你吃了这些食物，加入了细菌以及其它任何东西的聚会，你就麻烦了。麻烦不一定意味着你马上就会得病，因为不是所有的细菌都会使你感染。只是你的能量下降了，所以它导致了身体的惰性。Think about when you go into a superstore and buy stuff. A whole lot of things there have been there for over a month. Then you bring it and keep it in your refrigerator for another month and have a bite whenever you feel like it. The doctors are prescribing that you must sleep for eight hours, otherwise you will not be physically and mentally healthy because even they are eating the same food!想想当你走进一家超市买东西的时候。有很多东西在那里已经有一个多月了。然后你把它放在冰箱里再保存一个月，并在你想吃的时候吃上一口。医生给的建议是你必须睡8个小时，否则你在身体上和精神上都不会健康，因为甚至医生也在吃同样的食物！Another thing is the quality of food that gets into you. It is becoming increasingly difficult to eat good quality food on this planet because the food that you are getting is only kilograms of commerce, not really fuel for the body. Someone makes something because if they sell that much, they make that much money. Business is on, but that is about it. Nutrition means they will add this, that, and something else. No, that is not the way the human system works. There are certain aspects of nature that this system can easily absorb, and certain aspects that this cannot absorb.另一件事是进入你身体的食物的品质。在这个星球上吃高质量的食物正变得越来越困难，因为你所得到的食物只是以公斤论的商业贸易，不是身体真正所需的燃料。有些人做出了一些东西，因为如果他们卖多少，他们就可以赚多少钱。生意就开展起来了，但仅此而已。营养意味着他们会添加这个、那个，还有一些其它的。不，这不是人类系统的工作方式。人类系统可以轻松地吸收大自然的某些方面，而另一些方面却无法吸收。One thing is to eat foods which are less complicated. If you eat that kind of food which has the least amount of complex memory in it, it will become part of your system very quickly –within two to four hours of consumption. That kind of food will lower the sleep quota considerably. Any number of people – people who lived in the United States or Western countries, where they have been eating kilograms of commerce – have told me that when they come to the ashram, after two-three months they start wondering, “Why am I not sleeping enough,” because they believe that they must be sleeping eight hours. But here, our standard is four hours. We are not just managing with four hours, we are flourishing very well.一件事情是吃不那么复杂的食物。如果你吃的食物中含有最少的复杂记忆，那么它很快就会成为你身体系统的一部分，在两到四个小时内消化。这种食物会大大降低睡眠时间。生活在美国或西方国家的很多人——他们一直在吃着大量的商业食物，他们告诉我，来到静修所的两三个月之后，他们开始思考，'为什么我睡得不够”，因为他们相信他们必须睡足8个小时。但在这里，我们的标准是4小时。我们不是仅仅设法做到只睡4个小时而已，而且我们还活力四射。If there is too much chemical content and synthetic stuff, the body is not designed to digest that. Even if one percent of the food that you consume is synthetic in nature, either in the form of fertilizers, chemicals, or preservatives, the entire digestive system becomes a struggle.如果有太多的化学成分和合成物质，身体不是被设计用来消化它们的。即使你消耗的食物中有1%是合成的，无论是肥料、化学物质还是防腐剂，整个消化系统都会变成一种挣扎。A huge amount of antacids are consumed in the United States. That means what you are putting into the tummy is not suitable, for your tummy at least. Heartburn is not because you are in love or something. Heartburn means your entire esophagus is burning up – with acids or for a variety of reasons. Even if there is less than one percent of anything synthetic in the food that you eat, your ability to absorb that into the system drops drastically, which also increases your sleep quota in a huge way. Because the body is in struggle, naturally it wants you to hibernate.在美国，大量的抗酸剂被吃掉。这意味着你塞进肚子里的东西是不合适的，至少对你的肚子来说。胃灼热不是因为你在恋爱或什么。胃灼热意味着你的整个食道都在燃烧，由于胃酸过多或多种原因。即使你吃的食物中只有不到1%的合成物，你将食物吸收到系统中的能力也会急剧下降，这也大大增加了你的睡眠时间。因为身体在挣扎，自然地它想让你冬眠。#4 Maintaining a Joyful StateSleep means hibernation, temporary death, downtime for servicing, repairing. If you keep your body in such a way that there is very little damage during the day, you will see the downtime for servicing will naturally come down. This can be done by eating the right food and by keeping your mind in a joyful state. If you keep yourself joyful, if there is no friction in your body, no friction in your energy system because of the alignment that you have achieved, and no friction in your mind and emotion, sleep quota will just drop.睡眠意味着冬眠，暂时的死亡，停机维护、修理。如果你让你的身体保持这样的状态，白天几乎没有什么损伤，你将看到睡眠时间自然会下降。这可以通过吃正确的食物和让你的大脑保持快乐的状态来完成。如果你让自己快乐，如果你的身体没有摩擦，在你的能量系统中没有摩擦，由于你所达到的协调一致，在你的头脑和情绪中没有摩擦，睡眠时间会自然下降。The alignment of the body and the lubrication of joy in you – love, joy, devotion, call it what you want, but if something pleasant is happening within you every moment of your life, then your sleep will come down dramatically. If you can be here in a way that you are needless – that means you have no needs, you can simply sit here, no need to do anything, no need to say anything, no need to possess anything, you are simply here – if you become needless, you also become sleepless, believe me.你身体的协调和内在快乐的润滑——爱、愉悦、奉献，无论你称之为什么，但如果在你生命中的每一刻，内在都是快乐的，那么你的睡眠时间会显著下降。如果你能以一种无所求的方式呆在这里——那意味着你没有任何需求，你可以简单地坐在这里，不需要做任何事情，不需要说任何话，不需要拥有任何东西，你只是在这里-如果你能变得无所求，你也会变得无需睡眠，相信我。原文链接：
isha.sadhguru.org/global/en/wisdom/article/5-simple-ways-reduce-sleep-quota
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