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And the different stages of sleep have been shown to help consolidate different types of memories.
不同的睡眠阶段有助于巩固不同类型的记忆。
During the non-REM slow-wave sleep, declarative memory is encoded into a temporary store in the anterior part of the hippocampus.
在非快速眼动慢波睡眠阶段，陈述性记忆被暂时放在海马体的前部。
Through a continuing dialogue between the cortex and hippocampus, it is then repeatedly reactivated,
通过大脑皮层和海马体的不断对话，这些记忆反复被激活，
driving its gradual redistribution to long-term storage in the cortex.
使得它们慢慢转到大脑皮层的长期记忆存储区域。
REM sleep, on the other hand, with its similarity to waking brain activity,
同时，快速眼动睡眠，跟大脑醒着的时候相似，
is associated with the consolidation of procedural memory.
跟程序性记忆的巩固有关。
So based on the studies, going to sleep three hours after memorizing your formulas
基于这些研究，在你背公式三个小时后，
and one hour after practicing your scales would be the most ideal.
练习钢琴一个小时后进入睡眠是最好的。
So hopefully you can see now that skimping on sleep not only harms your long-term health,
希望你现在已经明白牺牲睡眠不仅对你的长期健康有害，
but actually makes it less likely that you'll retain all that knowledge and practice from the previous night,
而且会影响你记住前晚的知识和练习的能力，
all of which just goes to affirm the wisdom of the phrase, "Sleep on it."
这些都证明了这句话的智慧——先睡一觉再说。
When you think about all the internal restructuring and forming of new connections that occurs while you slumber,
想一下你睡觉的时候，你的大脑在忙着重组、形成新连接等，
you could even say that proper sleep will have you waking up every morning with a new and improved brain, ready to face the challenges ahead.
你甚至可以说，好的睡眠让你第二天有一个全新的更好的大脑，准备迎接新的挑战。
