Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today's podcast episode is about jet lag, shift work.

今天的播客节目是关于时差和轮班工作的。

And we are going to discuss protocols that are backed by science that can support particular tools that you can use to combat things like jet lag, offset some of the negative effects of shift work, and make life easier for the new parent, as well as for the newborn child, the adolescent, anyone that wants to sleep better, feel better when they're awake, et cetera.

我们将讨论由科学支持的协议，这些协议可以支持特定的工具，您可以使用这些工具来对抗时差等问题，抵消轮班工作的一些负面影响，并使新父母、新生儿、青少年、任何想要睡得更好、醒时感觉更好的人等的生活更轻松。

Let's just take a step back for a moment and remind everybody what we're talking about.

让我们退后一步，提醒大家我们正在谈论什么。

The circadian rhythm is a 24-hour rhythm in all sorts of functions.

昼夜节律是24小时各种功能的节律。

The most prominent one is a rhythm in our feelings of wakefulness and sleepiness.

最突出的一个是我们清醒和困倦的感觉的节奏。

You also have a rhythm in sleepiness and wakefulness that correlates with that.

您的困倦和清醒也有与之相关的节奏。

We tend to be sleepy as our temperature is falling, getting lower.

当我们的体温不断下降时，我们往往会感到困倦。

And we tend to be more awake or waking when our temperature is increasing.

当体温升高时，我们往往会更加清醒。

We have a clock over the roof of our mouth, a group of neurons called the suprachiasmatic nucleus.

我们的上颚有一个时钟，是一组称为视交叉上核的神经元。

That clock generates a 24-hour rhythm.

该时钟产生 24 小时节奏。

And that clock is entrained, meaning, it is matched to the external light-dark cycle, which is, no surprise, 24 hours.

这个时钟是被夹带的，也就是说，它与外部的明暗周期相匹配，毫不奇怪，24 小时。

Spinning of the Earth takes 24 hours.

地球自转需要24小时。

So our cells, our organs, our wakefulness, our temperature, but also our metabolism, our immune system, our mood, all of that is tethered to the outside light-dark cycle.

因此，我们的细胞、我们的器官、我们的觉醒、我们的体温，还有我们的新陈代谢、我们的免疫系统、我们的情绪，所有这些都与外界的光暗循环有关。

And if we are living our life in a perfect way, where we wake up in the morning, and we view sunlight as it crosses the horizon, and then by evening we catch a little sunlight, and then at night, we're in complete darkness, we will be, more or less, perfectly matched to the external or ambient light-dark cycle.

如果我们以一种完美的方式生活，我们早上醒来，看到阳光穿过地平线，然后到了晚上我们捕捉到一点阳光，然后到了晚上，我们处于完全的黑暗中，我们将或多或少地与外部或环境的明暗周期完美匹配。

Very few of us do that because of these things that we call artificial lights and this other thing that we call life demands.

我们很少有人这样做，因为这些我们称之为人造光的东西以及我们称之为生活需求的其他东西。

So today, we're going to talk about when we get pulled away from that rhythm.

所以今天，我们要谈谈什么时候我们会脱离这种节奏。

So what is the perfect day?

那么完美的一天是怎样的呢？

What does that look like from a circadian sleep-wakefulness standpoint?

从昼夜节律睡眠-觉醒的角度来看，这是什么样的？

You basically want to get as much light, ideally, sunlight, but as much light into your eyes during the period of each 24-hour cycle when you want to be awake, when you want to be alert.

基本上，您希望获得尽可能多的光线，最好是阳光，但在每个 24 小时周期内，当您想要保持清醒、保持警觉时，也需要尽可能多的光线进入您的眼睛。

And you want to get as little light into your eyes at the times of that 24-hour cycle when you want to be asleep or drowsy and falling asleep.

在 24 小时周期中，当您想要入睡或昏昏欲睡并入睡时，您希望尽可能少的光线进入您的眼睛。

How much is enough?

多少钱才够呢？

Well, a good number to shoot for, as a rule of thumb, is to try and get exposure to at least 100,000 lux before 9:00 AM, 10:00 AM, maybe, but before 9:00 AM, assuming you're waking up sometime between 5:00 and 8:00 AM.

好吧，根据经验，最好的目标是在上午 9:00、上午 10:00 之前尝试暴露在至少 100,000 勒克斯的环境中，也许，但在上午 9:00 之前（假设您在上午 5:00 到 8:00 之间的某个时间醒来）。

The mechanism of circadian clock setting involves these neurons in your eye that send electrical signals to this clock above the roof of your mouth.

生物钟设置机制涉及眼睛中的这些神经元，它们向口腔上方的时钟发送电信号。

And that system sums, meaning, it adds photons.

该系统进行求和，也就是说，它增加了光子。

It's a very slow system.

这是一个非常慢的系统。

So here, we're talking about trying to get that at least 100,000 photons, but not all at once.

所以在这里，我们谈论的是尝试获得至少 100,000 个光子，但不是一次全部获得。

So what do you do?

那么你做什么呢？

You go outside.

你到外面去。

Going outside, even on a cloudy day, could be 7,000, 10,000 lux.

外出时，即使是阴天，照度也可能达到 7,000、10,000 勒克斯。

It's really remarkable how bright it is, meaning, how much photon energy is coming through.

它的亮度确实令人惊叹，也就是说，有多少光子能量穿过。

So try and get 100,000 lux before that 9:00 AM.

因此，请尝试在上午 9:00 之前获得 100,000 勒克斯。

Now, if you can't do that because you live in an area of the world where it's just not bright enough, some people have sent me pictures from Northern England, it's just not bright enough in winter, then sure, you can resort to using artificial lights in order to get enough photons.

现在，如果你不能这样做，因为你生活在世界上一个地方，那里的亮度不够，有些人给我发了来自英格兰北部的照片，冬天的亮度不够，那么当然，你可以求助于使用人造光来获得足够的光子。

And I'm putting out this 100,000 lux number as a target to get each day before 9:00 AM.

我将这个 100,000 勒克斯数字作为每天上午 9:00 之前达到的目标。

You can, in theory, get it all from artificial lights, but there are some special qualities about sunlight that make sunlight the better stimulus.

理论上，你可以从人造光中获得所有这些，但阳光有一些特殊的品质，使阳光成为更好的刺激。

Then I've recommended, based on scientific literature, that you look at sunlight sometime around the time when the sun is setting.

然后我根据科学文献建议你在太阳落山的时候观察阳光。

And the reason for that, of course, is because it adjusts down the sensitivity of your eyes.

当然，原因是它会降低眼睛的敏感度。

Because here's the diabolical thing-- while we need a lot of photon energy early in the day to wake up our system and set our circadian clock and prepare us for a good night's sleep 14 to 16 hours later, it takes very little photon energy to reset and shift our clock after 8:00 PM.

因为这是一个恶魔般的事情——虽然我们在一天的早些时候需要大量的光子能量来唤醒我们的系统并设置我们的生物钟并为 14 到 16 小时后的良好睡眠做好准备，但在晚上 8:00 之后重置和移动我们的时钟只需要很少的光子能量。

And that's why you want to, as much as you safely can, avoid bright light and even not so bright light between the hours of 10:00 or 11:00 PM and 4:00 AM.

这就是为什么您要在安全的情况下尽可能避免强光，甚至在晚上 10:00 或 11:00 到凌晨 4:00 之间避免强光。

So let's talk about shifting clocks, because for the jet-lagged person, this ability to shift the clock with light temperature, exercise, and food is vitally important for getting onto the new local schedule.

那么我们来谈谈改变时钟，因为对于时差反应的人来说，这种随着光温、运动和食物改变时钟的能力对于适应新的当地时间表至关重要。

And there's so much out there about jet lag.

关于时差的问题还有很多。

Today, I'm going to dial it down to one very specific parameter that all of you can figure out without any technology or devices and can apply for when you travel for work, or pleasure, or anytime you're jet-lagged.

今天，我将把它归结为一个非常具体的参数，你们所有人都可以在没有任何技术或设备的情况下计算出来，并且可以在您出差、休闲或倒时差时应用。

And I want to absolutely emphasize that you don't have to travel to get jet-lagged.

我想绝对强调的是，你不必因为时差而去旅行。

Many of you are jet-lagged.

你们中的许多人都时差反应。

You're jet-lagged because you're looking at your phone in the middle of the night.

你因为时差而在半夜看手机。

You're jet-lag because you're waking up at different times a day.

你会时差反应，因为你每天在不同的时间醒来。

Your jet-lagged because you're exercise is on a chaotic regime, some days at this time, some days at that time.

你之所以会出现时差反应，是因为你的锻炼处于一种混乱的状态，有时在这个时间，有时在那个时间。

But there are some simple things that you can do.

但您可以做一些简单的事情。

So that's where we're headed.

这就是我们要去的地方。

Let's talk about what jet lag is.

我们来谈谈什么是时差。

There are quality, peer-reviewed papers, showing that jet lag will shorten your life.

有一些经过同行评审的高质量论文表明时差会缩短你的寿命。

Jet lag is a serious thing.

时差是一件很严重的事情。

Now, here's what's interesting.

现在，有趣的是。

Traveling westward on the globe is always easier than traveling eastward.

在地球上向西旅行总是比向东旅行容易。

OK?

好的？

It's interesting because the effects of jet lag on longevity have shown that traveling East takes more years off your life than traveling West.

这很有趣，因为时差对寿命的影响表明，向东旅行比向西旅行会缩短你的寿命。

Now, here's what's interesting.

现在，有趣的是。

When we think about the effects of jet lag on longevity or this idea that it can shorten our lives, we have to ask ourselves, why?

当我们思考时差对长寿的影响或它会缩短我们的寿命时，我们必须问自己，为什么？

Why is that?

这是为什么？

And it turns out, there's a pretty simple explanation for this.

事实证明，对此有一个非常简单的解释。

We've talked before about the autonomic nervous system, this set of neurons in our spinal cord, and body, and brain that regulate our wakefulness and our sleepiness.

我们之前讨论过自主神经系统，即脊髓、身体和大脑中调节我们的清醒和睡意的一组神经元。

It turns out that human beings and probably, most species, are better able to activate and stay alert than they are to shut down their nervous system and go to sleep on demand.

事实证明，人类，或许还有大多数物种，能够更好地激活并保持警觉，而不是根据需要关闭神经系统并入睡。

So if you really have to push, and you really have to stay awake, you can do it.

所以，如果你真的必须推动，并且你真的必须保持清醒，你就可以做到。

You can stay up later.

你可以晚点再睡。

But falling asleep earlier is harder.

但早点入睡比较困难。

And that's why traveling East has a number of different features associated with it that because you're traveling East, you're trying to go to bed earlier.

这就是为什么向东旅行有许多不同的特征，因为你向东旅行，你会想早点睡觉。

As a Californian, if I go to New York City, I've got to get to bed three hours early and wake up three hours earlier, much harder than coming back to California and just staying up a few more hours.

作为一个加州人，如果我去纽约，我就得早三个小时睡觉，早三个小时起床，这比回到加州多熬几个小时要难得多。

And this probably has roots in evolutionary adaptation, where under conditions where we need to suddenly gather up and go, or forage for food, or fight, or do any number of different things, that we can push ourselves through the release of adrenaline and epinephrine to stay awake, whereas being able to slow down and deliberately fall asleep is actually much harder to do.

这可能源于进化适应，在我们需要突然集合起来出发、寻找食物、打架或做许多不同事情的情况下，我们可以通过释放肾上腺素和肾上腺素来推动自己保持清醒，而能够放慢速度并故意入睡实际上要困难得多。

So there's an asymmetry to our autonomic nervous system that plays out in the asymmetry of jet lag.

因此，我们的自主神经系统存在不对称性，这会导致时差反应的不对称性。

All right.

好的。

Well, let's think about travel and what happens.

好吧，让我们想想旅行以及会发生什么。

Let's say, you're not going eastward or westward, but you're going North or South.

比方说，你不是向东或向西走，而是向北或向南走。

So if you go from, for instance, Washington, DC to Santiago, Chile, you're just going North and South.

因此，如果您从华盛顿特区前往智利圣地亚哥，您只是向北和向南行驶。

You're not really moving into a different time zone.

您并没有真正进入不同的时区。

You're not shifting.

你没有转移。

So you will experience travel fatigue.

所以你会感到旅行疲劳。

And it turns out that jet lag has two elements-- travel fatigue and time zone jet lag.

事实证明，时差有两个要素——旅行疲劳和时区时差。

Time zone jet lag is simply the inability of local sunlight and local darkness to match to your internal rhythm, this endogenous rhythm that you have.

时区时差只是当地的阳光和当地的黑暗无法与您的内在节律相匹配，这种内在的节律是您所拥有的。

So before we get too complicated and too down in the weeds about this, I want to just throw out a couple important things.

因此，在我们对此变得过于复杂和陷入困境之前，我想先抛出一些重要的事情。

First of all, some people suffer from jet lag a lot, other people, not so much.

首先，有些人时差反应很严重，而另一些人则不然。

Most people experience worse jet lag as they get older.

随着年龄的增长，大多数人都会经历更严重的时差反应。

There are reasons for that, because early in life, patterns of melatonin release are very stable and flat and very high, actually, in children.

这是有原因的，因为在生命早期，褪黑激素的释放模式非常稳定、平坦，而且实际上在儿童中非常高。

Then it becomes cyclic during puberty, meaning, it comes on once every 24 hours and turns off once every 24 hours.

然后在青春期它会变成周期性的，也就是说，它每 24 小时打开一次，每 24 小时关闭一次。

And then as we get older, the cycles get more disrupted.

随着年龄的增长，周期会变得更加混乱。

And we become more vulnerable to even small changes in schedule, et cetera, meal times.

我们变得更容易受到日程安排等微小变化的影响，比如用餐时间。

So jet lag gets worse as we age.

因此，随着年龄的增长，时差反应会变得更严重。

I want to make changing your internal rhythm really easy, or at least, as easy and as simple as one could possibly make it, I believe.

我相信，我想让改变你的内在节奏变得非常容易，或者至少是尽可能简单和容易。

What I want to talk about is perhaps, one of the most important things to know about your body and brain, which is called your temperature minimum.

我想谈谈的也许是关于你的身体和大脑最重要的事情之一，这就是你的最低体温。

Your temperature minimum is the point in every 24-hour cycle when your temperature is lowest.

最低体温是指每 24 小时周期中体温最低的点。

Now, how do you measure that without a thermometer?

现在，如果没有温度计，如何测量呢？

It tends to fall 90 minutes to 2 hours before your average waking time.

它往往比您的平均起床时间早 90 分钟到 2 小时。

Temperature, actually, is the signal by which this clock above the roof of your mouth, in trains or collectively, pushes all the cells and tissues of our body to be on the same schedule.

事实上，温度是一个信号，通过这个信号，你口腔上方的时钟，无论是在火车上还是在集体中，推动我们身体的所有细胞和组织遵循相同的时间表。

Temperature is the effector.

温度是效应器。

And once you hear that, there should be an immediate, of course, because how else would you get all these different diverse cell types to follow one pattern?

当然，一旦您听到这个消息，就应该立即采取行动，因为否则如何让所有这些不同的细胞类型遵循一种模式呢？

A pancreatic cell does something very different than a spleen cell or a neuron.

胰腺细胞的功能与脾细胞或神经元非常不同。

They're all doing different things at different rates.

他们都以不同的速度做不同的事情。

So the temperature signal can go out.

这样温度信号就可以出去。

And then each one of those can interpret the temperature signal as one unified and consistent theme of their environment.

然后，每一个都可以将温度信号解释为其环境的一个统一且一致的主题。

Here's the deal.

事情是这样的。

If you expose your eyes to bright light in the four hours after your temperature minimum, your circadian clock will shift so that you will tend to get up earlier and go to sleep earlier in the subsequent days.

如果您在体温最低后的四个小时内将眼睛暴露在强光下，您的生物钟就会发生变化，这样您就会在接下来的几天里早起早睡。

It's what's called a phase advance, if you'd like to read up on this further.

如果您想进一步了解这一点，这就是所谓的阶段提前。

You advance your clock.

你提前了你的时钟。

However, if you view bright light in the four to six hours before your temperature minimum, you will tend to phase delay your clock.

然而，如果您在最低体温之前的四到六个小时内看到明亮的光线，您的时钟可能会出现相位延迟。

You will tend to wake up later and go to sleep later.

你会倾向于晚起晚睡。

I tend to wake up at about 6:00 AM, sometimes, 6:30, sometimes, 7:00.

我倾向于早上 6:00 左右起床，有时是 6:30，有时是 7:00。

It depends a lot on what I was doing the night before, as I'm guessing it does for you.

这在很大程度上取决于我前一天晚上做了什么，我猜这对你来说也是如此。

But that means that my temperature minimum is probably somewhere right around 4:30 AM, which means that if I wake up at 4:30 AM, and I were to view bright light at 4:35 AM, I'm going to advance my clock.

但这意味着我的最低体温可能在凌晨 4:30 左右，这意味着如果我在凌晨 4:30 醒来，并且我要在凌晨 4:35 看到明亮的光线，我就会提前我的时钟。

I'm going to want to go to bed earlier the subsequent night and wake up earlier the subsequent morning.

我想第二天晚上早点睡觉，第二天早上早点起床。

And as I shift my wake up time, my temperature minimum shifts too.

当我改变起床时间时，我的最低体温也会改变。

If I were to view bright light in the four to six hours before 4:30 AM, guess what, the next night, I'm going to want to stay up later.

如果我在凌晨 4:30 之前的四到六个小时内看到明亮的光线，你猜怎么着，第二天晚上，我会想睡得更晚。

And I'm going to want to wake up later the subsequent morning.

我想第二天早上醒来。

Your temperature minimum is a reference point, not a temperature reading.

您的最低体温只是一个参考点，而不是温度读数。

Again, if you want to measure your temperature minimum and figure out what it is, 98 point whatever or 96 point whatever, that's fine.

再说一遍，如果您想测量最低体温并弄清楚它是多少，无论是 98 点还是 96 点，都可以。

You can do that.

你可以这么做。

But that information won't help you.

但这些信息对你没有帮助。

What you need to know is what time your body temperature is lowest, and understand that in the four hours or so just after that time, viewing light will advance your clock to make you want to get up earlier.

您需要知道的是您的体温最低的时间，并了解在该时间之后的四个小时左右，观看光线会提前您的生物钟，让您想早点起床。

So now, you can start to see and understand the logic of this system.

现在，您可以开始查看并理解这个系统的逻辑。

You can now start to shift that temperature according to your travel needs.

您现在可以开始根据您的旅行需求改变温度。

Here's one way in which you might do that.

这是您可以做到这一点的一种方法。

Let's say, I am going to travel to Europe, which is nine hours ahead, typically, from California.

假设我要去欧洲旅行，通常从加利福尼亚出发要提前九个小时。

I would want to determine my temperature minimum, which, for me, is about 4:30 AM, maybe 5:00 AM.

我想确定我的最低体温，对我来说，大约是凌晨 4:30，也许是凌晨 5:00。

And I would want to start getting up at about 5:30 AM and getting some bright light exposure, presumably, from artificial sources because the sunlight isn't going to be out at that time, maybe even exercising as well, maybe even eating a meal at that time.

我想在早上 5:30 左右开始起床，接受一些明亮的光线照射，大概是来自人造光源，因为那时阳光不会出来，甚至可能也锻炼身体，甚至可能在那时吃饭。

You would want to start doing that two or three days before travel, because once I land in Europe, chances are, just viewing the sunrise or sunset in Europe is not going to allow me to shift my circadian clock.

您可能需要在旅行前两三天开始这样做，因为一旦我抵达欧洲，很可能仅在欧洲观看日出或日落并不会让我改变我的生物钟。

Some people say, get sunlight in your eyes when you land, but that's not going to work, because one of two things is likely to happen.

有人说，着陆时让阳光照进眼睛，但这行不通，因为有可能发生以下两种情况之一。

With a nine-hour shift like that, either I'm going to view sunlight at a time that corresponds to the circadian dead zone, the time in which my circadian clock can't be shifted, or I'm going to end up viewing sunlight at a time that corresponds to the four to six hour window before my temperature minimum.

像这样的九小时轮班，要么我会在与昼夜节律死区相对应的时间（即我的生物钟无法移动的时间）观看阳光，要么我最终会在与体温最低之前四到六个小时窗口相对应的时间观看阳光。

So it's going to shift me in exactly the opposite direction that I want to go.

所以它会让我朝着与我想要的方向完全相反的方向转变。

So it can be very, very challenging for people to adjust to jet lag.

因此，对于人们来说，适应时差可能非常非常具有挑战性。

So you need to ask, am I traveling East or am I traveling West?

所以你需要问，我是向东旅行还是向西旅行？

Am I trying to advance my clock or delay my clock?

我是想提前还是推迟我的时钟？

Remember, viewing light, exercise, and eating in the four to six hours before your temperature minimum will delay your clock.

请记住，在最低体温之前的四到六个小时内观察光线、运动和饮食会延迟您的生物钟。

Eating, viewing sunlight, and exercising, you don't have to do all three, but some combination of those, in the four to six hours after your temperature minimum, will advance your clock.

饮食、阳光照射和锻炼，您不必同时做这三件事，但在体温达到最低值后的四到六个小时内，将这些结合起来，可以使您的生物钟提前。

And this is a powerful mechanism by which you can shift your clock anywhere from one to three hours per day, which is remarkable.

这是一个强大的机制，通过它你可以将你的时钟每天调整一到三个小时，这是非常了不起的。

That means your temperature minimum is going to shift out as much as three hours, which can make it such that you can travel all the way to Europe.

这意味着您的最低气温将偏移多达三个小时，这使得您可以一路前往欧洲。

And in as long as you've prepared for a day or so, by doing what I described, back home, and then doing it when you arrive, you can potentially accomplish the entire shift within anywhere from 24 to 36 hours.

只要您准备一天左右的时间，按照我所描述的方式回家，然后在到达时执行，您就有可能在 24 到 36 小时内完成整个轮班。

And so a lot of people are landing in Europe, getting sunlight in their eyes, and throwing their clock out of whack, or not shifting their clock at all.

因此，很多人登陆欧洲，眼睛里沐浴着阳光，他们的时钟变得不正常，或者根本不改变他们的时钟。

This brings me to the other thing that's highly recommended, and I've mentioned this before, but you want to eat on the local meal schedule.

这让我想到了另一件强烈推荐的事情，我之前已经提到过这一点，但你想按照当地的用餐时间表吃饭。

If it's in your practice to fast, fast.

如果你的练习要快，那就快。

That's fine.

没关系。

But when you eat, you want to eat within the local schedule for alertness.

但吃饭的时候，你要在当地的时间表内吃饭，以保持警觉。

OK.

好的。

I talked about traveling eastward, but we haven't talked about traveling westward.

我谈到了向东旅行，但我们没有谈到向西旅行。

Let's say, you're traveling from New York to California or from Europe to California.

假设您要从纽约飞往加利福尼亚州或从欧洲飞往加利福尼亚州。

The challenge there tends to be, how can you stay up late enough?

挑战往往是，你怎样才能熬夜呢？

Now, some people are able to do this, because, as I mentioned earlier, the autonomic nervous system is asymmetrically wired such that it's easier to stay up later than we would naturally want to, than it is to go to sleep earlier.

现在，有些人能够做到这一点，因为正如我之前提到的，自主神经系统的连接不对称，因此熬夜比我们自然想要的更晚，而不是早睡。

So let's say, you land.

这么说吧，你着陆了。

And it's 4:00 PM.

现在是下午 4:00。

And you're just dying.

而你快要死了。

You're in California.

你在加利福尼亚州。

You came from Europe.

你来自欧洲。

It's 4:00 PM.

现在是下午 4:00。

And you really, really want to go to sleep.

你真的真的很想睡觉。

That's where the use of things like caffeine, exercise, and sunlight can shift you.

这就是咖啡因、锻炼和阳光等可以改变你的地方。

If it's after your temperature peak, then viewing sunlight around 6:00 PM, or 8:00 PM, or artificial light, if there isn't sunlight, will help shift you later.

如果您的体温达到峰值之后，那么在下午 6:00 或晚上 8:00 左右观看阳光，或者如果没有阳光，则观看人造光，将有助于您稍后调整。

It's going to delay your clock.

它会延迟你的时钟。

And you're going to be able to stay up later.

而且您将能够熬夜。

The worst thing you can do is take a nap that was intended to last 20 minutes or an hour.

最糟糕的事情就是小睡 20 分钟或一个小时。

I do this routinely.

我经常这样做。

And then wake up four hours later, or you wake up and it's midnight, and you can't fall back asleep.

然后四个小时后醒来，或者你醒来时已是午夜，而你无法再入睡。

You really want to avoid doing that.

你确实想避免这样做。

So provided, it's not excessive amounts, stimulants like caffeine in coffee or tea can really help you push past that afternoon barrier and get you to sleep more like on the local schedule and eating on the local schedule as well.

因此，只要不是过量，咖啡或茶中的咖啡因等兴奋剂确实可以帮助您克服下午的障碍，让您更加按照当地的时间表入睡，也按照当地的时间表吃饭。

A number of people have asked about the use of melatonin to induce sleepiness.

许多人询问使用褪黑激素来引起睡意的问题。

Melatonin is this hormone that's released from the pineal gland.

褪黑激素是松果体释放的激素。

Melatonin induces sleepiness.

褪黑激素会引起睡意。

Melatonin during development is also responsible for timing the secretion of certain hormones that are vitally important for puberty.

发育过程中的褪黑激素还负责调节某些对青春期至关重要的激素的分泌时间。

Does melatonin control the onset of puberty?

褪黑激素可以控制青春期的开始吗？

Not directly, but indirectly.

不是直接的，而是间接的。

Melatonin inhibits something called gonadotropin-releasing hormone, which is a hormone that's released from your hypothalamus, also roughly above the roof of your mouth in your brain.

褪黑激素会抑制一种叫做促性腺激素释放激素的物质，这种激素是从下丘脑释放的，也大致位于大脑中口腔顶部的上方。

Gonadotropin-releasing hormone is really interesting because it stimulates the release of another hormone called luteinizing hormone, which, in females, causes estrogen to be released within the ovaries, it's involved in reproductive cycles, and in males, stimulates testosterone from the Sertoli cells of the testes.

促性腺激素释放激素非常有趣，因为它会刺激另一种称为黄体生成素的激素的释放，在女性中，黄体生成素会导致卵巢内释放雌激素，参与生殖周期；在男性中，黄体生成素会刺激睾丸支持细胞产生睾酮。

Melatonin is inhibitory to GnRH, Gonadotropin-Releasing Hormone, and therefore, is inhibitory to LH, Luteinizing Hormone, and therefore, is inhibitory to testosterone and estrogen.

褪黑激素抑制 GnRH（促性腺激素释放激素），因此抑制 LH（黄体生成激素），从而抑制睾酮和雌激素。

Just no two ways about it.

只是没有两种办法。

So melatonin is used widely for inducing sleepiness when you want to fall asleep in the new location that you've arrived.

因此，当您想在到达的新地点入睡时，褪黑激素被广泛用于诱导睡意。

You can't fall asleep.

你无法入睡。

You take melatonin.

你服用褪黑激素。

And it helps you fall asleep.

它可以帮助你入睡。

It does not help you stay asleep.

它无助于您保持睡眠状态。

In addition to that, melatonin has been touted as the best way to shift your circadian clock.

除此之外，褪黑激素还被誉为改变生物钟的最佳方法。

I'm happy to go on record, saying, look, if you need melatonin.

我很高兴公开说，看，你是否需要褪黑激素。

And you can work with a doctor or somebody who really understands circadian and sleep biology, go for it if that's your thing.

您可以与医生或真正了解昼夜节律和睡眠生物学的人合作，如果您喜欢的话就去吧。

But as always on this podcast and elsewhere, I have a bias toward behavioral things that you can titrate and control, like exposure to light, exercise, temperature, et cetera, that have much bigger margins for safety and certainly, don't have these other endocrine effects that we've been thinking about and talking about.

但正如在这个播客和其他地方一样，我对可以滴定和控制的行为有偏见，比如暴露在光线、运动、温度等方面，这些行为有更大的安全边际，当然，没有我们一直在考虑和谈论的其他内分泌影响。

So if you want to take melatonin in the afternoon in order to fall asleep, or in the evening, be my guest.

因此，如果您想在下午或晚上服用褪黑激素以入睡，请来宾吧。

That's up to you.

这取决于你。

Again, you're responsible for your health, not me.

再说一次，你要对自己的健康负责，而不是我。

But for many people, melatonin is not going to be the best solution.

但对于许多人来说，褪黑激素并不是最好的解决方案。

The best solution is going to be to use light, and temperature, and exercise on either side of the temperature minimum to shift your clock, both before your trip and when you land in your new location, and your clock starts to shift.

最好的解决方案是在旅行之前和抵达新地点时，利用光线、温度和在最低温度两侧进行锻炼来改变你的时钟，然后你的时钟开始改变。

OK.

好的。

So now, my opinions about melatonin.

现在，我对褪黑激素的看法。

Feel free to filter them through your own opinions and experiences with melatonin.

请随意通过您自己对褪黑激素的看法和经验来过滤它们。

And now, you also understand what your temperature minimum is and how it represents an important landmark, either side of which, you can use light temperature and exercise to shift your clock.

现在，您还了解了您的最低体温是多少，以及它如何代表一个重要的里程碑，无论在哪一边，您都可以使用光照温度和运动来改变您的生物钟。

Just to remind you a little bit about temperature, if you want to shift your clock, you can take a hot shower.

只是提醒您一点关于温度的事情，如果您想改变时钟，可以洗个热水澡。

And then that will have a cooling effect after the hot shower.

然后在热水淋浴后会有凉爽的效果。

And if you were to get into a cold shower or an ice bath, if you have access to one, afterward, there's going to be a thermogenic effect of your body, increasing temperature.

如果你洗了冷水澡或冰浴，如果你有机会洗个澡，之后你的身体就会产生生热效应，导致体温升高。

So you can start to play these games with timing and hot and cold, with meals, whether or not you eat or you don't eat, and with light exposure, whether or not you view light or you don't view light.

所以你可以开始玩这些游戏，时间安排、热和冷、吃饭，无论你是否吃或不吃，以及光线照射，无论你是否看到光或不看到光。

So now, you can start to see why understanding the core mechanics of a system can really give you the most flexibility.

现在，您可以开始了解为什么了解系统的核心机制确实可以为您提供最大的灵活性。

And that really underscores the most important thing is that when you understand mechanism, it's not about being neurotically attached to a specific protocol, it's the opposite.

这确实强调了最重要的事情是，当您了解机制时，这并不是神经质地依附于特定协议，而是相反。

It can give you great confidence and flexibility in being able to shift your body rhythms however you want.

它可以给您极大的信心和灵活性，让您能够随心所欲地改变身体节奏。

And when things get out of whack, you can tuck them right back into place.

当事情变得不正常时，您可以将它们恢复原位。

One thing that's common is that people need to do a quick trip.

常见的一件事是人们需要快速旅行。

It's not always that you're going to go on vacation for two weeks or work someplace else for weeks on end.

您并不总是要去度假两周或在其他地方连续工作几周。

If your trip is 48 hours or less, stay on your home schedule.

如果您的行程不超过 48 小时，请遵循您在家的时间表。

72, that's when you start running into trouble.

72、那是你开始遇到麻烦的时候。

The transit time is also important, but I would say, if it's three days or less, stay on your home schedule as much as you can.

过境时间也很重要，但我想说，如果三天或更短时间，请尽可能遵守您在家的时间表。

So let's talk a little bit about a different form of jet lag that requires no planes, no trains, no automobiles, and that's shift work.

那么，让我们来谈谈另一种形式的时差反应，它不需要飞机、火车、汽车，这就是轮班工作。

Shift work is becoming increasingly common.

轮班工作变得越来越普遍。

Many of us are shift working, even though we don't have to.

我们中的许多人都轮班工作，尽管我们不必这样做。

We're doing work in the middle of the night.

我们在半夜做作业。

We are working on our computers at odd hours, sleeping during the day.

我们在业余时间在电脑上工作，白天睡觉。

Here's the deal with shift work.

这是轮班工作的情况。

If there's one rule of thumb for shift work, it's that if at all possible, you want to stay on the same schedule for at least 14 days, including weekends.

如果说轮班工作有一条经验法则的话，那就是如果可能的话，您希望至少 14 天保持相同的时间表，包括周末。

Now, that should immediately cue the non-shift workers to the importance of not getting too far off track on the weekend, even if you're not a shift worker.

现在，这应该立即提醒不轮班工人不要在周末偏离轨道太远的重要性，即使你不是轮班工人。

So sleeping in on Sunday is not a good idea.

所以周日睡懒觉并不是一个好主意。

The most important thing about shift work is to stay consistent with your schedule.

轮班工作最重要的是与您的日程安排保持一致。

If you're going to work a shift, where, let's say, you start at 4:00 PM and you end at 2:00 AM, excuse me, then there are some important questions that arise.

如果您要轮班工作，比如说，下午 4:00 开始，凌晨 2:00 结束，抱歉，那么就会出现一些重要的问题。

For instance, should you see light during your shift?

例如，您在轮班期间应该看到光线吗？

Well, this is a matter of personal choice, but ideally, you want to view as much light as possible and as safely possible when you need to be alert.

嗯，这是个人选择的问题，但理想情况下，当您需要保持警惕时，您希望看到尽可能多的光线并尽可能安全。

So that would mean from 4:00 PM to 2:00 AM.

这意味着从下午 4:00 到凌晨 2:00。

And then you would want to sleep.

然后你就会想睡觉。

So using light as a correlate of alertness and using darkness as a correlate of sleepiness, what this means is, see as much light as you safely can during the phase of your day when you want to be awake.

因此，使用光作为警觉性的相关因素，使用黑暗作为困倦的相关性，这意味着，在一天中您想要清醒的阶段，尽可能安全地看到光线。

So let's say, you get home after this 4:00 PM to 2:00 AM shift.

假设您在下午 4:00 到凌晨 2:00 轮班后回家。

You maybe eat something.

你也许吃点东西。

You go to sleep.

你去睡觉吧。

And you wake up.

然后你醒了。

And it's noon or 1:00 PM.

现在是中午或下午 1:00。

Should you get light in your eyes?

你的眼睛应该有光吗？

You guessed it.

你猜对了。

You need to know your temperature minimum.

您需要知道您的最低温度。

You need to know whether or not your temperature is increasing or decreasing.

您需要知道您的体温是升高还是降低。

And now, we can make this whole thing even simpler and just say, if your temperature is decreasing, avoid light.

现在，我们可以让整个事情变得更加简单，只要说，如果你的体温下降，就避免光照。

If your temperature is increasing, get light.

如果体温升高，请注意光照。

It's that simple.

就是这么简单。

I'm going to pause there.

我要在这里暂停一下。

And then I want to talk about kids and the elderly.

然后我想谈谈孩子和老人。

In other words, how do we control sleep, and circadian rhythms, and wakefulness in babies, adolescents, teens, and aged folks?

换句话说，我们如何控制婴儿、青少年和老年人的睡眠、昼夜节律和觉醒？

All right.

好的。

As I mentioned earlier, melatonin is not cyclic.

正如我之前提到的，褪黑激素不是周期性的。

It's not cycling in babies.

这不是婴儿骑自行车。

It's more phasic.

它更具阶段性。

It's being released at a constant level.

它正在以恒定的水平释放。

And babies tend to be smaller than adults, they are.

婴儿往往比成人要小，事实确实如此。

And so those concentrations of melatonin are very high.

因此褪黑激素的浓度非常高。

As a baby grows, those concentrations per unit volume are going to go down.

随着婴儿的成长，每单位体积的浓度将会下降。

Babies are not born with a typical sleep-wake cycle.

婴儿出生时并不具有典型的睡眠-觉醒周期。

And now, all the parents are saying, tell me something I didn't know.

现在，所有的父母都在说，告诉我一些我不知道的事情。

Perhaps, the most important thing, if you're having to map to a baby's schedule in order to make sure that they're getting changings and nursing, et cetera, at the appropriate times, if you can't sleep or you can't sleep continuously, to try and maintain your autonomic nervous system in a place where you're not going into heightened states of alertness when you would ideally be sleeping.

也许，最重要的是，如果您必须制定婴儿的时间表，以确保他们在适当的时间换尿布和哺乳等，如果您无法入睡或无法连续睡眠，请尝试将您的自主神经系统保持在理想的睡眠状态时不会进入高度警觉状态的位置。

Now, I realize that this could be translated to try and stay calm while you're sleep-deprived, which is very hard for people to do.

现在，我意识到这可以翻译为在睡眠不足时尝试保持冷静，这对人们来说很难做到。

But this is where the non-sleep deep rest protocols surface again, and can potentially be very beneficial for people to be able to recover, not necessarily, sleep, but for them to maintain a certain amount of autonomic regulation.

但这就是非睡眠深度休息方案再次出现的地方，它可能对人们能够恢复（不一定是睡眠）非常有益，但对他们保持一定程度的自主调节来说可能非常有益。

Last night, I woke up.

昨晚，我醒了。

I went to bed about 10:30.

我大约10点30分上床睡觉。

I woke up at 3:00 in the morning.

我凌晨 3:00 就醒了。

I knew I wasn't feeling rested.

我知道我没有休息好。

I did a NSDR protocol.

我做了 NSDR 协议。

I fell back asleep.

我又睡着了。

I woke up at 6:30.

我6点30分就醒了。

You need to teach your brain and your nervous system how to turn off your thoughts and go to sleep.

你需要教你的大脑和神经系统如何关闭你的想法并入睡。

And ideally, you do that without medication, unless there's a real need.

理想情况下，除非确实需要，否则无需药物即可做到这一点。

You do that through these behavioral protocols.

您可以通过这些行为协议来做到这一点。

They work, because they involve using the body to shift the mind, not trying to just turn off your thoughts in the middle of the night.

它们之所以有效，是因为它们涉及利用身体来改变思想，而不是试图在半夜关闭你的思想。

Similar circumstances can arise if you're taking care of a very sick loved one.

如果您正在照顾一位病重的亲人，也可能会出现类似的情况。

You're up all night.

你整夜没睡。

Try and stay calm using NSDR protocols.

尝试使用 NSDR 协议保持冷静。

I know it's harder to do than to say, but those protocols are there.

我知道做起来比说起来更难，但这些协议就在那里。

They're free.

他们是免费的。

There's research to support them.

有研究支持他们。

Try and get sleep whenever you can, but also try to get morning sunlight and evening sunlight in your eyes if you can.

只要有可能就尽量睡觉，但如果可以的话，也要尽量让早晨和晚上的阳光照射到您的眼睛。

And if you can't get that, use artificial light.

如果你无法做到这一点，请使用人造光。

Once again, I've thrown a tremendous amount of information at you.

我再次向您提供了大量信息。

I hope you will figure out your temperature minimum and start working with that to access the sleep and wakeful cycles that you want to access.

我希望您能计算出您的最低体温，并开始利用它来进入您想要的睡眠和清醒周期。

I hope that you'll explore NSDR.

我希望您能探索 NSDR。

You have now access to a lot of mechanism about sleep and wakefulness.

您现在可以访问许多有关睡眠和觉醒的机制。

I really believe that as we drill deeper and deeper into these mechanisms, and you start hearing some of the same themes again and again, you're going to start to develop an intuition and an understanding of how these systems work in you and your particular life circumstances.

我真的相信，随着我们越来越深入地研究这些机制，并且您开始一次又一次地听到一些相同的主题，您将开始对这些系统如何在您和您的特定生活环境中发挥作用产生直觉和理解。

So know your temperature minimum.

所以要知道你的最低温度。

Understand, light in the early part of the day is valuable.

请理解，清晨的光线很有价值。

Light when you want to be awake, provide it's not so bright, it's damaging.

当你想清醒的时候就开灯，但不要太亮，否则会造成伤害。

It's great for you, whether or not it comes from screens or sunlight, but sunlight is better.

无论是来自屏幕还是阳光，这对你来说都很棒，但阳光更好。

Avoid light in the four to six hours before your temperature minimum, or else, you're going to delay your clock, unless you're traveling, and that's what you want to do.

在达到最低体温之前的四到六个小时内避免光照，否则，你的时钟就会延迟，除非你正在旅行，而这正是你想要做的。

OK?

好的？

Use temperature.

使用温度。

Increase temperature to shift your clock.

提高温度来改变你的时钟。

Decrease temperature to delay your clock.

降低温度以延迟时钟。

Thanks so much for your time and attention.

非常感谢您的时间和关注。

I really appreciate it.

我真的很感激。

See you next time on the Huberman Lab podcast.

下次在休伯曼实验室播客上见。

And as always, thanks for your interest in science.

一如既往，感谢您对科学的兴趣。