Essentials: Master Your Sleep & Be More Alert When Awake

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 all about sleep.

今天的播客节目都是关于睡眠的。

We're also going to talk about the mirror image of sleep, which is wakefulness.

我们还将讨论睡眠的镜像，即清醒状态。

Now, these two phases of our life, sleep and wakefulness govern everything about our mental and physical health.

现在，我们生命的两个阶段，睡眠和清醒，控制着我们身心健康的一切。

And we're not just going to talk about what's useful about sleep.

我们不仅仅要讨论睡眠的好处。

We're also going to talk about how to get better at sleeping, and that will include how to get better at falling asleep, timing your sleep and accessing better sleep quality.

我们还将讨论如何更好地睡眠，其中包括如何更好地入睡、定时睡眠以及获得更好的睡眠质量。

In doing so, we're also going to discuss how to get more focused and alert in wakefulness.

在此过程中，我们还将讨论如何在清醒时变得更加专注和警觉。

So if you're like most people, which includes me, you have some challenges with sleep.

因此，如果您像大多数人（包括我）一样，那么您在睡眠方面会遇到一些挑战。

At least every third or fifth night or so, and maybe even more often.

至少每三个或五个晚上左右，甚至可能更频繁。

So we're really going to go tool heavy today and talk about tools that can help you fall asleep, sleep better and emerge from sleep feeling more rested.

因此，今天我们真的要重点介绍一些可以帮助您入睡、睡得更好以及睡后感觉更轻松的工具。

So what determines how well we sleep and the quality of our wakeful state?

那么是什么决定了我们的睡眠质量和清醒状态的质量呢？

It turns out that's governed by two forces.

事实证明，这是由两种力量控制的。

The first force is a chemical force.

第一种力是化学力。

It's called adenosine.

它被称为腺苷。

Adenosine is a molecule in our nervous system and body that builds up the longer we are awake.

腺苷是我们神经系统和身体中的一种分子，我们清醒的时间越长，腺苷就会积累越多。

So if you've just slept for eight or nine or ten really deep restful hours, adenosine is going to be very low in your brain and body.

因此，如果您刚刚睡了八、九或十个小时真正深度休息的时间，您的大脑和身体中的腺苷就会非常低。

If, however, you've been awake for 10, 15 or more hours, adenosine levels are going to be much higher.

然而，如果您已经清醒 10 小时、15 小时或更长时间，腺苷水平会更高。

Adenosine creates a sort of sleep drive or a sleep hunger.

腺苷会产生一种睡眠驱动力或睡眠饥饿感。

And a good way to remember this and think about adenosine is to think about caffeine.

记住这一点并思考腺苷的一个好方法就是思考咖啡因。

Caffeine for most people wakes them up.

对于大多数人来说，咖啡因会让他们清醒。

It makes them feel more alert.

这让他们感觉更加警觉。

Caffeine acts as an adenosine antagonist.

咖啡因充当腺苷拮抗剂。

What that means is that when you ingest caffeine, whether or not it's coffee or soda or tea or in any other form, it binds to the adenosine receptor.

这意味着当您摄入咖啡因时，无论是咖啡、苏打水、茶还是任何其他形式，它都会与腺苷受体结合。

It sort of parks there just like a car would park in a given parking slot.

它停在那里就像汽车停在给定的停车位一样。

And therefore adenosine can't park in that slot.

因此腺苷不能停在那个位置。

Now, when caffeine parks in the adenosine receptor slot, nothing really happens downstream of that receptor.

现在，当咖啡因停在腺苷受体槽中时，该受体的下游实际上什么也没有发生。

The receptor can't engage the normal cellular functions of making that cell and you feel sleepy.

受体无法发挥正常细胞功能，使细胞产生困倦感。

So the reason caffeine wakes you up is because it blocks the sleepiness receptor.

所以咖啡因能让你醒来的原因是它会阻断睡意受体。

It blocks the sleepy signal.

它会阻止困倦信号。

And this is why when that caffeine wears off, adenosine will bind to that receptor sometimes with even greater what we call affinity.

这就是为什么当咖啡因消失时，腺苷有时会以更大的亲和力与该受体结合。

And you feel the crash, you feel especially tired.

你会感觉到崩溃，你会感觉特别累。

Caffeine has a lot of health benefits.

咖啡因对健康有很多好处。

It also, for some people, can be problematic for health, it can raise blood pressure, et cetera.

对于某些人来说，它还会给健康带来问题，它会导致血压升高等等。

Caffeine increases this molecule that's a neuromodulator that we call dopamine.

咖啡因会增加这种神经调节分子的含量，我们称之为多巴胺。

We discussed this in episode one, which tends to make us feel good, motivated and give us energy, because as you may have learned in episode one, dopamine is related to another neuromodulator called epinephrine, which gives us energy.

我们在第一集中讨论了这一点，这往往会让我们感觉良好、有动力并给我们能量，因为正如您可能在第一集中了解到的那样，多巴胺与另一种称为肾上腺素的神经调节剂有关，肾上腺素给我们能量。

In fact, epinephrine is made from dopamine.

事实上，肾上腺素是由多巴胺制成的。

So let's just take a step back and think about what we're talking about when we're talking about sleepiness.

因此，让我们退后一步，想一想当我们谈论困倦时我们在谈论什么。

If you've ever pulled an all-nighter, you'll noticed something interesting.

如果你曾经通宵熬夜，你会注意到一些有趣的事情。

As morning rolls around, you'll suddenly feel an increase in your energy and alertness again, even though adenosine has been building up for the entire night.

随着早晨的到来，您会突然感到精力充沛，警觉性再次增强，尽管腺苷一整夜都在积累。

Now, why is that?

现在，这是为什么呢？

The reason that is because there's a second force which is governing when you sleep and when you're awake.

原因是因为有第二种力量在控制你何时睡觉和何时清醒。

And that force is a so-called circadian force.

这种力量就是所谓的昼夜节律力量。

Circadian means about a day or about 24 hours.

昼夜节律是指大约一天或大约 24 小时。

And inside all of us is a clock that exists in your brain and my brain and the brain of every animal that we're aware of that determines when we want to be sleepy and when we want to be awake.

我们每个人的内心都有一个时钟，存在于你的大脑、我的大脑以及我们所知道的每一种动物的大脑中，它决定我们何时想睡觉、何时想醒来。

That block of sleep and when it falls within each 24 hour cycle is governed by a number of different things.

睡眠时间段以及每个 24 小时周期内的睡眠时间受到许多不同因素的控制。

But the most powerful thing that's governing when you want to be asleep and when you want to be awake is light.

但控制你何时想睡觉、何时想醒来的最强大的东西是光。

And in particular, it's governed by sunlight.

特别是，它受阳光控制。

Now, I can't emphasize enough how important and how actionable this relationship is between light and when you want to sleep.

现在，我无法充分强调光线与您何时想睡觉之间的这种关系的重要性和可操作性。

It's quite simple on the face of it, and it's quite simple to resolve.

表面上看很简单，解决起来也很简单。

But people tend to make a big mess of this whole circadian literature, frankly.

但坦率地说，人们往往把整个昼夜节律文献搞得一团糟。

So let's just break it down from the standpoint of what's going on in your brain and body as you go through one 24 hour day.

因此，让我们从一天 24 小时中大脑和身体发生的情况的角度来分析一下。

Let's start with waking.

让我们从醒来开始吧。

So regardless of how well you slept at night or whether or not you were up all night, most people tend to wake up sometime around when the sun rises.

因此，无论您晚上睡得有多好，也无论您是否整夜未眠，大多数人都会在太阳升起时醒来。

When you wake up in the morning, you wake up because a particular hormone called cortisol is released from your adrenal glands.

当你早上醒来时，你会因为肾上腺释放一种叫做皮质醇的特殊激素而醒来。

Your adrenal glands sit right above your kidneys and there's a little pulse of cortisol.

你的肾上腺位于肾脏的正上方，有一点皮质醇的脉冲。

There's also a pulse of epinephrine, which is adrenaline from your adrenals and also in your brain.

还有肾上腺素的脉冲，它是来自肾上腺和大脑中的肾上腺素。

And you feel awake.

你感觉很清醒。

Now, that pulse of cortisol and adrenaline and epinephrine might come from your alarm clock.

现在，皮质醇、肾上腺素和肾上腺素的脉冲可能来自你的闹钟。

It might come from you naturally waking up.

它可能来自于你自然醒来。

But it tends to alert your whole system and your body that it's time to increase your heart rate.

但它往往会提醒您的整个系统和身体，是时候提高心率了。

It's time to start tensing your muscles.

是时候开始收紧肌肉了。

It's time to start moving about.

是时候开始走动了。

It's very important that that cortisol pulse come early in the day, or at least early in your period of wakefulness.

皮质醇脉冲在一天的早些时候出现，或者至少在你清醒的时候出现，这一点非常重要。

When you wake up in the morning and you experience that rise in cortisol, there's a timer that starts going and these are cellular timers and they're dictated by the relation between different organs in your body that says to your brain and body that in about 12 to 14 hours a different hormone.

当你早上醒来，感受到皮质醇的升高时，就会有一个计时器开始运转，这些计时器都是细胞计时器，它们由你体内不同器官之间的关系决定，告诉你的大脑和身体，在大约 12 到 14 小时内会产生一种不同的激素。

This hormone we're calling melatonin will be released from your pineal gland.

这种我们称之为褪黑激素的激素将从您的松果体中释放出来。

So there's two mechanisms here a wakefulness signal and a sleepiness signal.

所以这里有两种机制：觉醒信号和困倦信号。

And the wakefulness signal triggers the onset of the timer for the sleepiness signal.

觉醒信号触发睡意信号定时器的启动。

OK, so the rhythm of cortisol and melatonin is what we call endogenous.

好的，皮质醇和褪黑激素的节律就是我们所说的内源性。

It's happening in us all the time without any external input.

它一直在我们身上发生，无需任何外部输入。

In fact, if we were in complete darkness, living in a cave with no artificial lights whatsoever, these rhythms of cortisol and melatonin would continue.

事实上，如果我们处于完全黑暗的环境中，生活在没有任何人造光源的洞穴中，皮质醇和褪黑激素的这些节律将会持续下去。

So if you were in complete darkness, it would happen once per 24 hour cycle, but it would be somewhat later and later each day.

因此，如果你处于完全黑暗的环境中，它会每 24 小时循环发生一次，但每天会变得越来越晚。

Whereas under normal circumstances, what happens is you wake up.

而在正常情况下，发生的事情就是你醒来。

And what happens when you wake up?

当你醒来时会发生什么？

You open your eyes.

你睁开眼睛。

When you open your eyes.

当你睁开眼睛时。

Light comes into your eyes.

光进入你的眼睛。

Now, the way this system works is that you have a particular set of neurons in your eye.

现在，这个系统的工作方式是你的眼睛里有一组特定的神经元。

They're called retinal ganglion cells.

它们被称为视网膜神经节细胞。

When light comes into the eye, there's a particular group of retinal ganglion cells or type of retinal ganglion cells that perceives a particular type of light and communicates that to this clock that resides right above the roof of your mouth called the suprachiasmatic nucleus.

当光线进入眼睛时，有一组特定的视网膜神经节细胞或某种类型的视网膜神经节细胞感知特定类型的光，并将其传达给位于上颌正上方的时钟，称为视交叉上核。

And the suprachiasmatic nucleus has connections with essentially every cell and organ of your body.

视交叉上核基本上与身体的每个细胞和器官都有联系。

Now, it's vitally important that we get light communicated to this central clock in order to time the cortisol and melatonin properly.

现在，至关重要的是，我们必须将光传送到这个中央时钟，以便正确地控制皮质醇和褪黑激素的时间。

When I say properly, I can say that with confidence because we know based on a lot of evidence that if you don't get your cortisol and melatonin rhythms right, there are tremendously broad and bad effects on cardiovascular health, metabolic effects, learning, depression, dementia.

当我正确地说时，我可以充满信心地说，因为根据大量证据，我们知道，如果你的皮质醇和褪黑激素节律不正确，就会对心血管健康、代谢影响、学习、抑郁和痴呆产生极其广泛和不良的影响。

So let's think about what happens when we do this correctly and how to do it correctly.

因此，让我们思考一下，当我们正确执行此操作时会发生什么以及如何正确执行此操作。

When we wake up, our eyes open.

当我们醒来时，我们的眼睛会睁开。

Now, if we're in a dark room, there isn't enough light to trigger the correct timing of this cortisol melatonin thing.

现在，如果我们在一个黑暗的房间里，就没有足够的光线来触发皮质醇褪黑激素的正确时间。

These rhythms, you might say, well, why won't any light do it?

你可能会说，这些节奏，为什么没有光可以做到呢？

Well, it turns out that these neurons in our eye that set the circadian clock and then allow our circadian clock to set all the clocks of all the cells and organs and tissues of our body, responds best to a particular quality of light an amount of light.

好吧，事实证明，我们眼睛中的这些神经元设置了生物钟，然后让我们的生物钟设置了我们身体所有细胞、器官和组织的所有时钟，它们对特定质量的光和光量的反应最好。

And those are the qualities of light and amount of light that come from sunlight.

这些是来自阳光的光的质量和光量。

So these neurons, what they're really looking for, although they don't have a mind of their own, is the sun at what we call low solar angle.

所以这些神经元，尽管它们没有自己的想法，但它们真正寻找的是处于我们所说的低太阳角的太阳。

The eye and the nervous system don't know anything about sunrises or sunsets.

眼睛和神经系统对日出或日落一无所知。

It only knows the quality of light that comes in when the sun is low in the sky.

它只知道当太阳在天空中较低时进入的光的质量。

This system evolved so that when the sun is low in the sky, there's a particular contrast between yellows and blues that triggers the activation of these cells.

这个系统的进化使得当太阳在天空中较低时，黄色和蓝色之间存在特殊的对比度，从而触发这些细胞的激活。

However, if you wake up a few hours after the sunrise, which I tend to most days personally, you still want to get outside and view sunlight.

然而，如果你在日出后几个小时醒来（我个人大多数时候都是这样），你仍然想出去看看阳光。

You don't need the sunlight beaming you directly in the eyes.

您不需要阳光直接照射您的眼睛。

There's a lot of photons, light energy that scattered from sunlight at this time.

此时有大量的光子、光能从太阳光中散射出来。

But the key is to get that light energy from sunlight ideally into your eyes.

但关键是让阳光中的光能完美地进入您的眼睛。

It's critically important that you get outside to get this light.

到外面去接受光线是至关重要的。

I had a discussion with a colleague of mine, Dr. Jamie Zeitzer, who's in the Department of Psychiatry and Behavioral Sciences at Stanford, a world expert in this.

我和斯坦福大学精神病学和行为科学系的杰米·蔡泽尔博士（Dr. Jamie Zeitzer）进行了讨论，他是这方面的世界专家。

And he tells me that it's 50 times less effective to view this sunlight through a window, through a car windshield or through a side window of a car than it is to just get outside with no sunglasses and view light early in the day.

他告诉我，通过窗户、汽车挡风玻璃或汽车侧窗观察阳光的效率比一大早不戴墨镜到户外观察阳光的效率要低 50 倍。

Once the sun is overhead, the quality of light shifts so that you miss this opportunity to time the cortisol pulse.

一旦太阳在头顶上方，光线的质量就会发生变化，让你错过这个计时皮质醇脉冲的机会。

And that turns out to be a bad thing to do.

事实证明这是一件坏事。

You really want to time that cortisol pulse properly.

你真的想正确地控制皮质醇脉冲的时间。

Because we'll get into this a little bit more later.

因为我们稍后会详细讨论这个问题。

But a late shifted cortisol pulse in particular a 9:00 PM or 8:00 PM increase in cortisol is one of the consequences and maybe one of the causes of a lot of anxiety disorders and depression.

但皮质醇脉冲的延迟变化，特别是晚上 9:00 或晚上 8:00 皮质醇的增加是许多焦虑症和抑郁症的后果之一，也可能是原因之一。

So it's kind of a chicken and egg thing.

所以这是一个先有鸡还是先有蛋的问题。

We don't know whether or not it's the correlated with it's the cause or the effect, but it's a signature of depression and anxiety disorder.

我们不知道它是否与它的原因或结果相关，但它是抑郁症和焦虑症的特征。

Bringing that cortisol pulse earlier in your wakeful period, earlier in your day has positive benefits, ranging from blood pressure to mental health etcetera.

在你清醒的时候，在一天的早些时候，让皮质醇脉冲产生积极的好处，从血压到心理健康等等。

I'm not going to list them all off because they're just so many of them.

我不会把它们全部列出来，因为它们实在太多了。

But many, many positive things happen when you are getting the cortisol early in the day, far away from your melatonin pulse.

但是，当您在一天的早些时候获得皮质醇，远离褪黑激素的脉冲时，很多很多积极的事情都会发生。

So how long should you be outside?

那么你应该在外面呆多久呢？

Well, this is going to vary tremendously, because some people live in environments where it's very bright.

嗯，这会有很大的不同，因为有些人生活在非常明亮的环境中。

So let's say it's Colorado in the middle of winter, there's a snow field, there's no cloud cover.

假设科罗拉多州正值隆冬，有雪原，没有云层。

And you walk outside, there's going to be so much photon light energy arriving on your retina that probably only takes 30 to 60 seconds to trigger the central clock and set your cortisol and melatonin rhythms properly and get everything in lined up nicely.

当你走到外面时，会有如此多的光子光能到达你的视网膜，可能只需要 30 到 60 秒就可以触发中央时钟，并正确设置你的皮质醇和褪黑激素节律，让一切都很好地排列起来。

Whereas if you're in Scandinavia in the depths of winter and you wake up at 5:00 AM and the sun is just barely creeping across the horizon and then goes back down again a few hours later, you probably are not getting enough sunlight in order to set these rhythms.

然而，如果您在深冬时节的斯堪的纳维亚半岛，早上 5:00 醒来，太阳刚刚爬过地平线，几个小时后又落下，那么您可能没有获得足够的阳光来设定这些节奏。

So many people find that they need to use sunlight simulators in the form of particular lights that were designed to simulate sunlight.

许多人发现他们需要使用旨在模拟阳光的特殊灯形式的阳光模拟器。

You could say, well, the lights in my house or my phone are really, really bright.

你可以说，嗯，我家里或手机里的灯真的非常亮。

Everyone's telling us to stay off our phones at night because they're really bright.

每个人都告诉我们晚上不要玩手机，因为它们真的很亮。

But guess what?

但你猜怎么着？

It turns out that early in the day, your retina is not very sensitive, which means you need a lot of photons, ideally coming from sunlight to set these clock mechanisms.

事实证明，在一天的早些时候，您的视网膜不是很敏感，这意味着您需要大量光子（最好来自阳光）来设置这些时钟机制。

So looking at your phone or artificial lights is fine if you wake up before sunrise, but it's not going to work to set these clock mechanisms.

因此，如果您在日出之前醒来，看一下手机或人造光是可以的，但设置这些时钟机制是行不通的。

So you want to use sunlight.

所以你想利用阳光。

If you can't see sunlight because of your environment, then you are going to have to opt for artificial light.

如果由于环境原因您看不到阳光，那么您将不得不选择人造光。

And in that case, you're going to want an artificial light that either simulates sunlight or has a lot of blue light.

在这种情况下，您将需要一种模拟阳光或含有大量蓝光的人造光。

Now, without going off course here, you might be saying, wait, I've heard blue light is bad for me.

现在，在不偏离轨道的情况下，您可能会说，等等，我听说蓝光对我有害。

Actually, blue light is great for this mechanism during the day.

事实上，白天蓝光对于这种机制非常有用。

A lot of people will say I should be wearing blue blockers throughout the day.

很多人会说我应该整天穿着蓝色阻滞剂。

No, that's the exact wrong thing.

不，那是完全错误的事情。

That should be reserved for late in the evening.

那应该保留到深夜。

Because light suppresses melatonin.

因为光会抑制褪黑激素。

Sunlight inhibits the pineal.

阳光会抑制松果体。

It prevents it from releasing melatonin.

它可以阻止它释放褪黑激素。

Darkness allows the pineal to release melatonin.

黑暗可以让松果体释放褪黑激素。

So the pineal is not the gland or the organ of sunlight.

所以松果体不是腺体或阳光的器官。

It is the gland of darkness.

它是黑暗的腺体。

In fact, melatonin can be thought of as a sleepiness signal that's correlated with darkness.

事实上，褪黑激素可以被认为是与黑暗相关的困倦信号。

So get up each morning, try and get outside.

所以每天早上起床，试着出去走走。

I know that can be challenging for people, but anywhere from two to ten minutes of sunlight exposure is going to work well for most people.

我知道这对人们来说可能是一个挑战，但是对于大多数人来说，暴露在阳光下两到十分钟的时间就足够了。

If you can't do it every day or you sleep through this period of the early day low solar angle, don't worry about it.

如果您不能每天都这样做，或者您在清晨低太阳角的这段时间内睡觉，请不要担心。

The systems in the body, these hormone systems and neurotransmitter systems that make you awake at certain periods of the day and sleepy at other times are operating by averaging when you view the brightest light.

体内的系统，这些激素系统和神经递质系统，让你在一天中的某些时段清醒，在其他时间昏昏欲睡，它们是通过平均你看到最亮的光的时间来运作的。

Some of you, many of you might be asking, what else can help set this rhythm?

你们中的一些人，很多人可能会问，还有什么可以帮助设定这种节奏？

Well, it turns out that light is what we call the primary zeitgeber, the time giver.

事实证明，光就是我们所说的主要时间给予者，即时间给予者。

But other things can help establish this rhythm of cortisol, followed by melatonin 12 to 16 hours later as well.

但其他东西可以帮助建立皮质醇的这种节奏，12 到 16 小时后褪黑激素也随之产生。

The other things besides light are timing of food intake, timing of exercise, as well as various drugs or chemicals that one might ingest.

除了光之外的其他因素是食物摄入的时间、运动的时间以及人们可能摄入的各种药物或化学物质。

Not illegal drugs, although those will impact circadian mechanisms, as well.

不是非法药物，尽管它们也会影响昼夜节律机制。

The other thing is sunset, when the sun is also at low solar angle low close to the horizon.

另一件事是日落，此时太阳也处于接近地平线的低太阳角。

By viewing sunlight at that time of day, in the evening or afternoon, depending on what time of year it is and where you are in the world.

通过在一天中的某个时间（晚上或下午）观察阳光，具体取决于一年中的什么时间以及您在世界上的哪个位置。

These melanopsin cells, these neurons in your eye signal the central circadian clock that it's the end of the day.

这些黑视蛋白细胞，眼睛中的这些神经元向中央生物钟发出信号，表明一天结束了。

There was a really nice study that showed that viewing sunlight around the time of sunset doesn't have to be just crossing the horizon, but circa sunset within an hour or so of sunset prevents some of the bad effects of light in preventing melatonin release later that same night.

有一项非常好的研究表明，在日落时分观看阳光并不一定只是越过地平线，而是在日落后一小时左右的时间内观看日落，可以防止光线在当天晚上晚些时候释放褪黑激素的一些不良影响。

So let me repeat this viewing light early in the day is key.

因此，让我重复一下这一天早些时候的观察光是关键。

Viewing light later in the day when the sun is setting or around that time can help protect these mechanisms, your brain and body against the negative effects of light later in the day.

在当天晚些时候，当太阳落山时或大约那个时间观察光线可以帮助保护这些机制、您的大脑和身体免受当天晚些时候光线的负面影响。

So let me talk about how you would do that.

那么让我谈谈你会如何做到这一点。

You'd go view the sunset or you would go outside in the late afternoon or evening.

你会去看日落，或者在下午晚些时候或晚上出去。

Again, if you want to do this through a window at work, that's fine, but it'll take 50 times longer.

再说一遍，如果你想在工作时通过窗口执行此操作，那没问题，但需要的时间要长 50 倍。

So the best thing to do is just to get outside for a few minutes, anywhere from two to ten minutes also in the afternoon.

因此，最好的办法就是下午到户外活动几分钟，两到十分钟也可以。

Having those two signals arriving to your central clock that your body, your internal world knows when it's morning and knows when it's evening is tremendously powerful.

这两个信号到达你的中央时钟，让你的身体、你的内心世界知道什么时候是早上，什么时候是晚上，这是非常强大的。

There's always a lot of questions about how long?

总是有很多疑问，到底要多久？

How much How do I know if I've had enough?

多少 我怎么知道我是否已经吃够了？

You'll know because your rhythm will start to fall into some degree of normalcy.

你会知道的，因为你的节奏将开始恢复到某种程度的正常状态。

You'll start to wake up at more or less the same time each day.

您将开始每天或多或少在同一时间起床。

You'll fall asleep more easily at night.

晚上你会更容易入睡。

Generally, it takes about two or three days for these systems to align.

一般来说，这些系统大约需要两到三天的时间来调整。

So if you've not been doing these behaviors, it's going to take a few days.

因此，如果您没有做过这些行为，则需要几天的时间。

But they can have tremendous benefits and sometimes rather quickly on a number of different mental and physical aspects of your health.

但它们可以为您的健康的许多不同的心理和身体方面带来巨大的好处，有时甚至很快。

Now let's talk about the bad effects of light.

现在我们来谈谈光的坏影响。

Because light is not supposed to arrive in our system at any time.

因为光不应该随时到达我们的系统。

And nowadays, because of screens and artificial light, we have access to light at times of day and night that normally we wouldn't.

如今，由于屏幕和人造光的存在，我们可以在白天和晚上的某些时候接触到通常我们无法接触到的光。

Now, earlier I said that you need a lot of light in particular sunlight to set these clock mechanisms.

现在，我之前说过，你需要大量的光，特别是阳光来设置这些时钟机制。

That's true.

这是真的。

But there's a kind of diabolical feature to the way all this works, which is the longer you've been awake, the more sensitive your retina and these cells are to light.

但这一切的运作方式有一个恶魔般的特征，那就是你醒着的时间越长，你的视网膜和这些细胞对光就越敏感。

So that if you've been awake for 10, 12, 14 hours, it becomes very easy for even a small amount of light coming from a screen or from an overhead light to trigger the activation of the clock and make you feel like you want to stay up later, make it harder to fall asleep and disrupt your sleep pattern.

因此，如果您已经醒了 10、12、14 小时，那么即使来自屏幕或头顶灯的少量光线也很容易触发时钟的激活，让您感觉想要熬夜，从而更难入睡并扰乱您的睡眠模式。

OK, so the simple way to think about this is want as much light as safely possible early in the day, morning and throughout the day, including blue light.

好吧，考虑这个问题的简单方法是在一天的早些时候、早上和全天需要尽可能安全的光线，包括蓝光。

And you want as little light coming into your eyes, artificial or sunlight after, say 8:00 PM.

并且您希望在晚上 8:00 之后，尽可能少的光线进入您的眼睛，无论是人造光还是阳光。

And certainly you do not want to get bright light exposure to your eyes between 11 PM and 4 AM.

当然，您也不希望在晚上 11 点到凌晨 4 点之间眼睛受到强光照射。

And here's why.

原因如下。

Light that arrives to the eyes between 11:00 PM and 4:00 AM approximately, suppresses the release of dopamine.

大约在晚上 11:00 到凌晨 4:00 之间到达眼睛的光线会抑制多巴胺的释放。

This neuromodulator that makes us feel good is sort of an endogenous antidepressant and can inhibit learning and create all sorts of other detrimental effects.

这种让我们感觉良好的神经调节剂是一种内源性抗抑郁药，可以抑制学习并产生各种其他有害影响。

It does this through a mechanism for those of you who want to the neural pathways that involves light to the eyes.

对于那些想要了解涉及到眼睛的光的神经通路的人来说，它通过一种机制来实现这一点。

That's then signaled to a structure called the habenula.

然后，该信号会向称为缰核的结构发出信号。

When that habenula gets activated, it's actually called the disappointment nucleus because it actually makes us feel less happy and more disappointed and can lead to certain forms of depression in the wakeful state.

当缰核被激活时，它实际上被称为失望核，因为它实际上让我们感觉不那么快乐，更失望，并可能在清醒状态下导致某些形式的抑郁。

Now, if you wake up in the middle of the night and you need to use the bathroom or you're on an all night flight and you need to read or whatever it is, fine.

现在，如果你半夜醒来需要上厕所，或者你在整夜的航班上需要阅读或其他什么，那没问题。

Every once in a while it's not going to be a problem to get bright light exposure to your eyes in the middle of the night.

偶尔在半夜让明亮的光线照射到您的眼睛不会有问题。

But if you think about our lifestyle nowadays and being up late looking at phones, even if you dim that screen, you're triggering this activation because your retinal sensitivity and the sensitivity of these neurons has gone up late in the day.

但如果你想想我们现在的生活方式，熬夜看手机，即使你把屏幕调暗，你也会触发这种激活，因为你的视网膜敏感度和这些神经元的敏感度在一天中的晚些时候会升高。

For those of you that are experiencing challenges with mood, those of you that have anxiety, learning problems, issues, focusing, the questions I usually get are how can I focus better?

对于那些正在经历情绪挑战的人，那些有焦虑、学习问题、注意力问题的人，我通常遇到的问题是如何才能更好地集中注意力？

One of the best ways you can support your mechanisms for good mood, mental health, learning, focus, metabolism, et cetera, is to take control of this light exposure behavior at night and not get much or any bright light exposure in the middle of the night.

支持良好情绪、心理健康、学习、注意力、新陈代谢等机制的最佳方法之一就是控制夜间的这种光照行为，不要在半夜接触太多或任何强光。

These cells in our eye, these neurons that signal the central clock reside mostly not exclusively, but mostly in the bottom half of our retina.

我们眼睛中的这些细胞，这些向中央时钟发出信号的神经元大部分并不完全存在，而是大部分位于我们视网膜的下半部分。

And because we have a lens in front of our retina and because of the optics of lenses, that means that these cells are actually viewing our upper visual field.

因为我们的视网膜前面有一个晶状体，并且由于晶状体的光学特性，这意味着这些细胞实际上正在观察我们的上视野。

This is probably not coincidental that these cells were essentially designed to detect sunlight, which is overhead, of course.

这可能并非巧合，因为这些细胞本质上是为了探测头顶上的阳光而设计的。

So if you want to avoid improper activation of these neurons, it's better to place lights that you use in the evening low in your physical environment.

因此，如果您想避免这些神经元的不当激活，最好将晚上使用的灯放置在物理环境中较低的位置。

So on desktops or even the floor, if you want to go that way as opposed to overhead lights.

因此，如果您想采用这种方式而不是头顶灯，则可以在桌面甚至地板上。

So overhead fluorescent lights would be the worst.

所以头顶上的荧光灯是最糟糕的。

That would be the worst case scenario.

那将是最坏的情况。

Lights that are overhead that are a little bit softer of the yellow or reddish tints would be slightly better.

头顶上的灯光如果是柔和一点的黄色或微红色调会稍微好一些。

But dim lights that are set low in the room are going to be best because they aren't going to activate these neurons and therefore shift your circadian clock.

但房间里的昏暗灯光是最好的，因为它们不会激活这些神经元，从而改变你的生物钟。

But let's talk about what light can do in terms of shifting us in healthy ways.

但让我们来谈谈光在如何以健康的方式改变我们方面可以发挥什么作用。

So the way to think about this whole system again, is you've got adenosine building up depending on how long you've been awake and it's making you sleepy.

因此，重新思考整个系统的方法是，你的腺苷积累取决于你醒着的时间，它会让你昏昏欲睡。

And then you've got their circadian mechanisms that are timing your wakefulness and timing when you want to be asleep, mainly through cortisol and melatonin.

然后你就有了他们的昼夜节律机制，主要通过皮质醇和褪黑激素来计时你的觉醒和你想睡觉的时间。

But there are a bunch of other things that are downstream of cortisol and melatonin like we tend to be hungrier during our wakeful period than late at night.

但是皮质醇和褪黑激素的下游还有很多其他的东西，比如我们在醒着的时候往往比深夜更饥饿。

Some people like to eat it late at night.

有些人喜欢在深夜吃。

But if you're finding that you can't become a day person or a morning person, shifting your light exposure, exercise and food intake to the daytime will help.

但如果你发现自己无法成为日间人或早起的人，那么将你的光照、锻炼和食物摄入转移到白天会有所帮助。

Jamie Zeitzer and colleagues did a beautiful study showing that if you turn on the lights before waking up, so around 45 minutes to an hour before waking up.

Jamie Zeitzer 和他的同事做了一项出色的研究，表明如果你在起床前打开灯，那么在起床前大约 45 分钟到一个小时。

Even if your eyelids are closed provided you're not under the covers.

即使您的眼睑闭合，只要您不在被子下面。

After doing that for a few days, that increases your total sleep time and shifts forward the time at which you feel sleepy.

这样做几天后，您的总睡眠时间就会增加，并且您感到困倦的时间也会提前。

It makes you want to go to bed earlier each night.

它让你每天晚上都想早点睡觉。

Now, in a kind of diabolical way, they did this with teenagers who are notorious for wanting to wake up late and stay up late.

现在，他们以一种邪恶的方式，对那些因想晚起和熬夜而臭名昭著的青少年采取了这种做法。

And what they found was bright light flashes just turning on the lights in their environment, overhead lights, because they're trying to activate the system.

他们发现，在打开环境中的灯（头顶灯）时，会出现明亮的闪光，因为他们正在尝试激活系统。

And that's why they're using overhead lights even through the eyelids before these kids woke up, then made those kids naturally want to go to bed earlier and they ended up sleeping longer.

这就是为什么他们在这些孩子醒来之前甚至通过眼睑使用头顶灯，然后让这些孩子自然地想早点上床睡觉，最终他们睡得更久。

So that's something you could try.

所以这是你可以尝试的事情。

You could put your lights on a timer to go on early in the day before you wake up.

您可以将灯设置为定时器，以便在早上起床前打开。

You could open your blinds so that sunlight is coming through.

你可以打开百叶窗，让阳光照射进来。

And again, if you curl up under the covers, then it's not going to reach these neurons.

再说一次，如果你蜷缩在被子下面，那么它就不会到达这些神经元。

But it's remarkable, the light can actually penetrate the eyelids, activate these neurons and go to the central clock.

但值得注意的是，光线实际上可以穿透眼睑，激活这些神经元并进入中央时钟。

That study illustrates a really important principle of how you're built, which is have the capacity for what are called phase advances and phase delays.

这项研究说明了一个非常重要的构建原理，即具有所谓的相位超前和相位延迟的能力。

And I don't want to complicate this too much.

我不想让这件事变得太复杂。

So the simplest way to think about phase advances and phase delays is that if you see light late in the day and in particular in the middle of the night, your brain and body, for reasons that now you understand will think that that's morning light, even though it's not sunlight, because you have this heightened sensitivity and it will phase delay, it will delay your clock.

因此，考虑相位超前和相位延迟的最简单方法是，如果你在白天晚些时候，特别是在半夜看到光，你的大脑和身体，出于现在你理解的原因，会认为那是早晨的光，即使它不是阳光，因为你有这种高度的敏感性，它会相位延迟，它会延迟你的时钟。

It will essentially make you want to get up later and go to sleep later.

它本质上会让你想要晚起晚睡。

So the simple way to think about this is if you're having trouble waking up early and feeling alert early in the day, you're going to want to try and get bright light exposure even before waking up because it will advance your clock.

因此，考虑这个问题的简单方法是，如果您难以早起并在一天中较早感到警觉，那么您甚至会在起床之前尝试接受明亮的光线照射，因为这会提前您的生物钟。

It's sort of like turning the clock forward.

这有点像把时钟向前拨。

Whereas if you are having trouble waking up early, you definitely don't want to get too much light exposure or any light exposure to your eyes late in the evening and in the middle of the night because it's just going to delay your clock more and more.

然而，如果您难以早起，您绝对不希望在深夜和半夜接受过多的光线照射或任何光线照射到您的眼睛，因为这只会越来越延迟您的生物钟。

And what you're trying to do is provide them anchors.

你要做的就是为他们提供锚点。

You're trying to provide them consistent, powerful anchors so that your cortisol, your melatonin, and then everything that cascades down from that, like your metabolism and your ability to learn and your sense of alertness, your dopamine, your serotonin, all that stuff is timed regularly.

你试图为它们提供一致、强大的锚点，以便你的皮质醇、褪黑激素，以及由此产生的所有东西，比如你的新陈代谢、你的学习能力、你的警觉感、你的多巴胺、你的血清素，所有这些东西都有规律地定时。

One of the reasons why there's so much challenge out there with focus and anxiety and depression.

这就是为什么注意力集中、焦虑和抑郁等方面存在如此多挑战的原因之一。

There are a lot of reasons for that.

原因有很多。

But one of the reasons is that people's internal mechanisms aren't anchored to anything regular.

但原因之一是人们的内部机制没有固定在任何规律上。

These systems, again, will average, but if you can provide them consistent light anchors early in the day and in the evening and avoiding light at night, you will be amazed at the tremendous number of positive effects that can come from that at the level of metabolic factors, hormones, and just general feelings of well-being.

这些系统同样会平均，但如果你能在白天早些时候和晚上为它们提供一致的光锚，并避免夜间光照，你会惊讶地发现，在代谢因素、激素和一般幸福感水平上，它们可以产生巨大的积极影响。

And this is why whenever people ask me, what should I take?

这就是为什么每当人们问我，我应该吃什么？

Which is one of the most common questions I get.

这是我最常见的问题之一。

What supplements should I take?

我应该服用什么补充剂？

What drugs should I be taking?

我应该服用什么药物？

What things should I be taking?

我应该带什么东西？

The first question I always ask them is how is your sleep?

我总是问他们的第一个问题是你的睡眠怎么样？

And 90% of the time they tell me they either have trouble falling asleep or staying asleep or they don't feel rested throughout the day.

90% 的情况下，他们告诉我，他们要么难以入睡，要么无法保持睡眠，或者感觉一整天都没有休息。

A brief note about naps.

关于小睡的简短说明。

Naps provided that they're less than one ultradian cycle, provided they're 20 minutes or 30 minutes or even an hour can be very beneficial for a lot of people.

午睡只要少于一个超日周期，只要20分钟或30分钟甚至一个小时，对很多人来说都是非常有益的。

You don't have to take them, but many people naturally feel a dip in energy and focus late in the afternoon.

你不必服用它们，但许多人在下午晚些时候自然会感到精力和注意力下降。

In fact, if we were going to look at wakefulness, what we would find is that you get that morning light exposure, hopefully your cortisol goes up, people start feeling awake and then around 2 or 3 or 4 in the afternoon, there's a spike in everything from alertness to ability to learn.

事实上，如果我们要观察清醒情况，我们会发现，当你在早晨接受阳光照射时，希望你的皮质醇会上升，人们开始感到清醒，然后在下午 2 点、3 点或 4 点左右，从警觉性到学习能力，一切都会出现高峰。

Some metabolic factors drop and then it just naturally comes back up.

一些代谢因素下降，然后又自然恢复。

And then it tapers off as the night goes on.

然后随着夜幕降临，它逐渐减弱。

So for some of you, naps are great.

所以对于你们中的一些人来说，小睡是很棒的。

I love taking naps.

我喜欢小睡。

Some people, they wake up from naps, feeling really groggy.

有些人从午睡中醒来，感觉非常昏昏沉沉。

That's probably because they're not sleeping as well as they should at night or as long as they should at night.

这可能是因为他们晚上的睡眠质量或睡眠时间不够长。

And so they're dropping into REM sleep or deeper forms of sleep in the daytime.

因此，他们在白天进入快速眼动睡眠或更深层次的睡眠。

And then they wake up and they feel kind of disoriented.

然后他们醒来，感觉有点迷失方向。

Other people feel great after a nap.

其他人小睡后感觉很好。

So that's another case where just like with caffeine, you sort of have to evaluate for yourself.

所以这是另一种情况，就像咖啡因一样，你必须自己评估。

OK, so naps are going to be good for some people, not for others.

好的，小睡对某些人有好处，但对另一些人则不然。

I personally like to take a nap around 3 or 4 PM, but there's a practice that I've adopted in the last five years that I've found to be immensely beneficial.

我个人喜欢在下午 3 点或 4 点左右小睡一下，但我在过去五年中采取的一种做法，我发现它非常有益。

That is sort of like napping but isn't napping.

这有点像小睡，但不是小睡。

It's a thing that they call yoga nidra.

他们称之为瑜伽休息术。

Yoga nidra actually means yoga sleep.

瑜伽休息术实际上就是瑜伽睡眠的意思。

And it's a sort of meditation that you listen to.

这是一种你聆听的冥想。

Meditation and yoga nidra scripts have been immensely helpful for me in terms of accelerating the transition to sleep.

冥想和瑜伽休息术在加速睡眠过渡方面对我非常有帮助。

So they involve taking a few minutes, 10 to 30 minutes or so, just like you would for a nap and just listening to a script almost passively, and it has do some particular patterns of breathing and some other kind of body scan things that can really help people learn to relax, not just in that moment, but get better at relaxing and turning off thinking in order to fall asleep when they want to do that at night.

所以它们需要花几分钟，10到30分钟左右，就像你小睡一会儿，几乎被动地听剧本一样，它做了一些特定的呼吸模式和一些其他类型的身体扫描，这些东西可以真正帮助人们学会放松，不仅仅是在那一刻，而是更好地放松和停止思考，以便在晚上想睡觉时入睡。

In other words, they're always good for you because it's a training mechanism by which you self train your nervous system to go from a state of heightened alertness, that you don't want to heighten, relaxation that you do want.

换句话说，它们总是对你有好处，因为它是一种训练机制，通过它你可以自我训练你的神经系统，从你不想提高的高度警觉状态转变为你确实想要的放松状态。

And so it's really teaching you to hit the brake.

所以它确实在教你踩刹车。

And that brings us to an even more important point, perhaps, which is we've all experienced that we can stay up if we want to.

也许这给我们带来了更重要的一点，那就是我们都经历过，如果我们愿意的话，我们可以熬夜。

If we want to stay up late on New Year's or we want to push an all-nighter.

如果我们想在新年熬夜或者想通宵达旦。

Some people can do that more easily than others, but we're all capable of doing that.

有些人比其他人更容易做到这一点，但我们都有能力做到这一点。

But it's very hard to make ourselves fall asleep.

但让我们自己入睡是非常困难的。

And so there's a sort of asymmetry to the way our autonomic nervous system, which governs this alertness, calmness thing, the sympathetic and parasympathetic nervous system, there's an asymmetry there where we are more easily able to engage wakefulness and drive wakefulness.

因此，我们的自主神经系统（控制警觉性、冷静性、交感神经系统和副交感神经系统）的方式存在某种不对称，我们更容易保持清醒并驱动清醒。

We can force ourselves to stay awake than we are able to force ourselves to fall asleep.

我们可以强迫自己保持清醒，而不是强迫自己入睡。

And one of the things that I say over and over again and I'm going to continue to say over and over again is it's very hard to control the mind with the mind.

我一遍又一遍地说并且我将继续一遍又一遍地说的一件事是，用头脑来控制头脑是非常困难的。

When you have trouble falling asleep, you need to look to some mechanism that involves the body.

当您入睡困难时，您需要寻找涉及身体的某些机制。

And all the things I described meditation, hypnosis, yoga nidra, all involve exhale, emphasized, breathing certain ways of lying down and controlling the body.

我所描述的所有冥想、催眠、瑜伽休息术，都涉及呼气、强调、呼吸某些躺下和控制身体的方式。

We're going to get into breathing in real depth at another time.

我们将在另一个时间进行真正的深度呼吸。

But all of those involve using the body to control the mind rather than trying to wrestle your mind into a certain pattern of relaxation.

但所有这些都涉及使用身体来控制思想，而不是试图让你的思想进入某种放松模式。

And when we're having trouble controlling the mind, I encourage people to look towards the body, look toward sunlight, avoid sunlight and bright light if that happens to be late at night.

当我们难以控制思想时，我鼓励人们看向身体，看向阳光，如果碰巧是深夜，请避免阳光和强光。

So there's a theme that's starting to emerge, which is in order to control this thing that we call the nervous system, we have to look back to some of the things we discussed earlier, like sensation, perception, etcetera.

所以有一个主题开始出现，那就是为了控制我们称之为神经系统的东西，我们必须回顾一下我们之前讨论过的一些东西，比如感觉、知觉等等。

But we have to ask, what can we control?

但我们不禁要问，我们能控制什么？

Well, I'm talking about controlling light exposure, controlling your breathing and body, non-sleep deep rest or what I hereafter we will refer to as NSDR non-sleep deep rest as a way to reset one's ability to be awake after you emerge from NSDR.

好吧，我说的是控制光照、控制呼吸和身体、非睡眠深度休息，或者我在下文中将其称为 NSDR 非睡眠深度休息，作为在摆脱 NSDR 后重置一个人清醒能力的一种方法。

So to get some more wakefulness and ability to attend some emotional stability reset, as well as make it better and easier to fall asleep when you want to go to sleep at night.

因此，为了获得更多的清醒度和能力来进行一些情绪稳定性重置，以及在晚上想睡觉时更好、更容易入睡。

Now, non-sleep deep rest does have some research to support it.

现在，非睡眠深度休息确实有一些研究支持。

There's a beautiful study done out of a university in Denmark.

丹麦的一所大学进行了一项精彩的研究。

I will later provide a link to that study that showed that this meditation and yoga nidra type meditation allows dopamine and other neuromodulators in an area of the brain called the striatum that's involved in motor planning and motor execution to reset itself.

我稍后将提供该研究的链接，该研究表明，这种冥想和瑜伽休息式冥想可以使大脑中称为纹状体的区域中的多巴胺和其他神经调节剂进行自我重置，纹状体涉及运动规划和运动执行。

In other words, this NSDR can reset our ability to engage in the world in a way that's very deliberate.

换句话说，这个 NSDR 可以重新调整我们以一种非常审慎的方式参与世界的能力。

OK, so what about things that we can and maybe should or should not take in order to control and access better sleep and better wakefulness?

好吧，那么为了控制和获得更好的睡眠和更好的清醒度，我们可以采取或者应该采取或不应该采取的措施呢？

There are a couple of things that are directly in line with the biology related to falling and staying asleep and directly in line with the biology of wakefulness.

有几件事与入睡和保持睡眠以及清醒的生物学直接相关。

There's a whole category of things like stimulants, cocaine, amphetamine and prescription stimulants that are the prescription ones were designed for the treatment of narcolepsy.

有一大类东西，如兴奋剂、可卡因、安非他明和处方兴奋剂，这些处方兴奋剂是为治疗嗜睡症而设计的。

So things like modafinil or armodafinil that are designed to create wakefulness, they are all essentially chemical variants of things that increase epinephrine and dopamine.

因此，像莫达非尼或阿莫达非尼这样的旨在让人保持清醒的东西，它们本质上都是增加肾上腺素和多巴胺的物质的化学变体。

Now, of course, I'm of the standpoint that things like cocaine and amphetamine are just across the board bad.

当然，现在我的观点是，可卡因和安非他明之类的东西都是有害的。

They have so many addictive and terrible effects.

它们有很多令人上瘾和可怕的影响。

In the proper setting prescribed by the proper professional, things like modafinil for narcolepsy might be appropriate.

在适当的专业人士规定的适当环境下，莫达非尼等治疗发作性睡病的药物可能是合适的。

I know that a lot of people out there take Adderall, even though they haven't been prescribed Adderall in order to increase wakefulness.

我知道很多人服用阿得拉，尽管他们没有服用阿得拉来提高清醒度。

That is essentially, well, it's illegal for one, but it's also abusing the system in the sense that you're pushing back on the adenosine system, slightly differently than you do caffeine.

从本质上讲，这对一个人来说是非法的，但从某种意义上说，它也是在滥用该系统，因为你正在推迟腺苷系统，这与咖啡因略有不同。

It will make you feel more alert.

它会让你感觉更加警觉。

There tends to be a heavy rebound and they do have an addictive potential.

往往会有很大的反弹，而且它们确实有成瘾的潜力。

There are also some other effects of those that can be quite bad.

还有一些其他可能非常糟糕的影响。

But there are some supplements and some things that are safer, certainly safer, and that in cases where you're doing all the right behaviors, you're exercising and eating correctly and you're still having trouble with sleep, that can be beneficial for falling and staying asleep.

但有一些补充剂和一些更安全的东西，当然更安全，如果你做了所有正确的行为，你锻炼和饮食正确，但你仍然有睡眠问题，这可能有利于入睡和保持睡眠。

Now, I want to be very clear.

现在，我想说得非常清楚。

I am not pushing supplements.

我不是在推销补充剂。

I'm just pointing you toward some things that have been shown in peer reviewed studies to have some benefit.

我只是向您指出同行评审研究中显示的一些有益的内容。

The first one is magnesium.

第一个是镁。

There are many forms of magnesium, but certain forms of magnesium can have positive effects on sleepiness and the ability to stay asleep, mainly by way of increasing neurotransmitters, like GABA.

镁有多种形式，但某些形式的镁可以对困倦和保持睡眠的能力产生积极影响，主要是通过增加 GABA 等神经递质。

There are a lot of forms of magnesium out there, but one in particular is magnesium threonate.

镁有很多种形式，但其中一种特别是苏糖酸镁。

T-H-R-E-O-N-A-T-E, which you have to check to see if this is right for you.

T-H-R-E-O-N-A-T-E，您必须检查一下这是否适合您。

Check with your doctor.

请咨询您的医生。

The other thing is theanine.

另一种是茶氨酸。

T-H-E-A-- T-H-E-A-N-I-N-E.

T-H-E-A--T-H-E-A-N-I-N-E。

Theanine.

茶氨酸。

100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.

对我来说，100到200毫克的茶氨酸还可以帮助我转移注意力并入睡。

Interestingly, theanine is now being introduced to a lot of energy drinks in order to take away the jitters that are associated with drinking too much caffeine or with some other things that are in the energy drinks.

有趣的是，茶氨酸现在被引入到许多能量饮料中，以消除因饮用过多咖啡因或能量饮料中的其他一些物质而引起的紧张情绪。

So just a consideration.

所以只是一个考虑。

Again, I'm not here to tell you what to do or not do, but just want to arm you with information.

再说一次，我不是来告诉你该做什么或不做什么，而只是想为你提供信息。

The thing about theanine and magnesium is taken together, they do for some people, they can make them so sleepy and sleep so deeply that they actually have trouble waking up in the morning.

茶氨酸和镁结合在一起，对某些人来说，会让他们变得很困，睡得很沉，以至于他们早上很难醒来。

So you have to play with these things and titrate them if you decide to use them again, if you decide to go this route, I would not start by taking supplements.

所以，如果你决定再次使用它们，你必须尝试这些东西并滴定它们，如果你决定走这条路，我不会从服用补充剂开始。

I would start by getting your light viewing behavior correct.

我首先要让你的光观察行为正确。

And then think about your nutrition and then think about your activity and then think about whether or not you want to supplement.

然后想想你的营养，然后想想你的活动，然后想想你是否要补充。

We already talked about melatonin earlier.

我们之前已经讨论过褪黑激素。

There's another supplement that can be quite useful, which is apigenin.

还有另一种非常有用的补充剂，那就是芹菜素。

A-P-I-G-E-N-I-N, which is the derivative of chamomile.

A-P-I-G-E-N-I-N，是洋甘菊的衍生物。

50 milligrams of apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.

50 毫克芹菜素还可以增强或支持这种睡意的产生，以帮助入睡和保持睡眠状态。

As an important point, apigenin is a fairly potent estrogen inhibitor.

重要的是，芹菜素是一种相当有效的雌激素抑制剂。

So women who want to keep their estrogen levels high or at whatever levels they happen to be at should probably avoid apigenin altogether.

因此，想要保持较高雌激素水平或处于任何水平的女性可能应该完全避免使用芹菜素。

And men take that into consideration as well.

男人也会考虑到这一点。

Men need estrogen also.

男性也需要雌激素。

You don't want to completely eliminate your estrogen.

您不想完全消除雌激素。

That can create all sorts of bad effects on libido and cognition, etcetera.

这会对性欲和认知等产生各种不良影响。

So apigenin in some people is going to be a pretty strong estrogen inhibitor.

因此，芹菜素对某些人来说将是一种相当强的雌激素抑制剂。

So keep that in mind.

所以请记住这一点。

So thank you so much for your time and attention.

非常感谢您的时间和关注。

And above all, thank you for your interest in science.

最重要的是，感谢您对科学的兴趣。