Name: 9分で人生の半分 (Half of Your Life in 9 Minutes)
Uploaded: 2021-01-14T11:03:52.000Z
Duration: 9 min 44 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

29 200: that's the number of days in your life, that is, if you live to the age of 80.

If you sleep for eight hours a day, for 80 years, that amounts to 9733 days.

In other words, sleep makes up a third of your life.

If you work for eight hours a day, five days a week, for an average period of 45 years,

But, before you can go to work, you often have to attend school.

Because some students attend college and others don't, let's assume an average period of 15

If you attend school for eight hours a day, five days a week, for 44 weeks out of the

If we add up these percentages, that amounts to roughly 50% of your life.

So, half of your life is accounted for by sleep and work.

If it does bother you, allow me to try and change your perspective.

Potentially, if we are smart about the decisions we make, with respect to sleep and work, we

The World Health Organization and the National Sleep Foundation recommend that individuals

However, 2/3 of adults in developed nations get less than this [9].

In other words, 66% of adults are living in a perpetual state of drowsiness.

40% of the population are morning people, also known as larks [9].

They have a natural tendency to wake up early and sleep early; they feel the most energized

early in the morning and feel sleepy early at night.

30% of people are evening people, also known as owls [9].

They have a natural tendency to wake up late and stay up late; they feel energized and

The remaining 30% fall somewhere in between these two extremes [9].

Society has a bias for larks which leaves owls at a constant disadvantage.

Owls are forced to wake up earlier than they naturally desire and fall asleep later than

As a result, they're always sleeping less than required and operating in a more drowsy

If you can, build a life that is in harmony with your natural circadian rhythms: you'll

But, there's also a responsibility on society and employers to make environments that are

That issue aside, how can we get the best sleep each night?

Here are a few of my favorite tips from Medline Plus [14]:

- Try to sleep at the same time and get up at the same time each day, even on the weekends.

This will help your body keep a consistent sleep-wake rhythm and improve your sleep quality.

Naps make it harder to fall asleep at night.

- Try to exercise for at least 30 minutes a day but not too close to bedtime.

- Try to get some sunlight during the day so that your sleep cycle is accurately calibrated.

Try to get sunlight as soon as you wake up if possible.

Conversely, try to dim the lights and avoid screen time before bed.

- Lastly, leave time to unwind before bed at the end of the day.

Create a nighttime ritual that allows you to progressively get more relaxed before falling

Now that we've discussed sleep, let's move on to the next big part of life: work.

According to a poll conducted by GallUp, 85% of people don't feel engaged at work [5].

In America, this number is a little bit better at 70% [5].

In other words, a lot of people are wasting their time and potential.

Imagine how much better the world would be if everyone felt engaged at work.

What if everyone is present and excited when they wake up for work each day?

I know it sounds like I'm asking a lot, but I think getting people to feel engaged

is simpler than you might think and it doesn't require that everyone become a musician, an

According to the widely cited Self-Determination Theory (SDT), the answer to why some people

love their work more than others is intrinsic motivation.

Intrinsically motivated activities are things that we do because they are enjoyable like

listening to music, watching a movie, or talking with a friend.

The process, itself, is enjoyable; we don't need a reward for doing it.

Now, for the real question: can we have jobs that are intrinsically motivating?

According to SDT, a job needs to be interesting, provide the right amount of challenge and

novelty, and meet three psychological needs to produce and maintain intrinsic motivation:

autonomy, competence, and relatedness [10].

Autonomy is when you feel like you have personal control over what you do, when you do it,

In other words, you feel in control over your work and not like a slave to another.

You feel competent when you can get better at what you do and that you're responsible

And, lastly, relatedness occurs when you feel a connection to the people you work with;

you care about them and they care about you.

In his book Drive, Daniel H. Pink brings up another element important for career satisfaction

which I think is worth touching on: purpose.

A person's purpose is a goal, much larger than themselves, that they are working towards.

According to Pink, studies done at the University of Rochester found that students who had set

and achieved purpose driven goals were happier than students who had set and achieved external

goals such as making a certain amount of money [11].

As you may have noticed, a satisfying career was not necessarily linked to passion, money,

Instead, it was linked to the psychological needs of autonomy, competence, relatedness,

So, how do you go about acquiring these psychological needs?

What can you do, as an individual, to achieve them?

In his book So Good They Can't Ignore You, Cal Newport lays outs a straightforward strategy:

When the skills you have are low in supply but high in demand, you have become more valuable.

In other words, you are highly competent.

- When you are highly competent and valuable, you have leverage with respect to your work;

you have more choice than your employers.

- You can use this leverage to be more selective about your own hours, your own teams, and

As a result, you have more control over your autonomy, relatedness, and the purpose you