Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

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。

I decided that we would hold office hours.

我决定我们将在办公时间举行。

Office hours in the university setting are when students come to the professor's office, or you meet outdoors on campus, or in the classroom, to review the material and questions from lecture in more detail.

大学环境中的办公时间是指学生来到教授办公室，或者你们在校园户外或教室见面，更详细地复习讲座中的材料和问题。

Now, unfortunately, we don't have the opportunity to meet face-to-face in real life.

现在，不幸的是，我们没有机会在现实生活中面对面见面。

But nonetheless, you've been sending your questions, putting them in the comment section on YouTube, et cetera.

但尽管如此，您还是发送了您的问题，并将其放在 YouTube 的评论部分等等。

And I prepared a number of answers to the questions that have shown up most frequently.

我针对最常出现的问题准备了一些答案。

Now, in order to provide context and structure to the way that we will address these questions, I've arranged the science and science-based protocols that relate to various aspects of life, such as mood, exercise, sleep, waking, anxiety, creativity, et cetera, into the context of a day.

现在，为了为我们解决这些问题的方式提供背景和结构，我将与生活各个方面相关的科学和基于科学的协议安排到一天的背景中，例如情绪、锻炼、睡眠、醒来、焦虑、创造力等等。

Selecting the unit of a day in order to deliver this science information and protocols is not a haphazard decision on my part.

选择以一天为单位来传递这些科学信息和协议并不是我的随意决定。

It's actually the case that every cell in our body, every organ in our body, and our brain is modulated or changes across the 24-hour day in a very regular and predictable rhythm.

事实上，我们体内的每个细胞、每个器官以及我们的大脑在一天 24 小时内都以非常规律且可预测的节奏进行调节或变化。

And so selecting the unit of the day is not just a practical one, but it's one that's related to our deeper biology.

因此，选择当天的单元不仅仅是一个实用的单元，而且还与我们更深层的生物学相关。

So let's talk about how to apply quality peer-reviewed science to your day, and how to optimize everything from sleep to learning, creativity, meal timing, et cetera.

因此，让我们来谈谈如何将高质量的同行评审科学应用到您的日常生活中，以及如何优化从睡眠到学习、创造力、进餐时间等的一切。

I'm going to do this in the context of my day and what I typically do.

我将根据我一天的情况和我通常做的事情来做到这一点。

I tend to wake up sometime around 6:00 AM, 6:30.

我倾向于在早上 6:00 或 6:30 左右醒来。

The first thing I do after I wake up is I take the pen that's on my nightstand and the pad of paper on my nightstand, and I write down the time in which I woke up.

我醒来后做的第一件事就是拿起床头柜上的笔和床头柜上的纸条，写下我醒来的时间。

The reason for writing down what time I wake up is because I want to know what's called my temperature minimum.

之所以写下我起床的时间，是因为我想知道什么是我的最低体温。

I don't care what my actual temperature is, I care when my lowest temperature is, and I know that that lowest temperature is approximately two hours before my average wake-up time.

我不关心我的实际温度是多少，我关心我的最低温度是什么时候，而且我知道最低温度大约是在我平均起床时间之前两个小时。

The second thing I do after I wake up is to get into forward ambulation, which is just nerd speak for taking a walk.

醒来后我做的第二件事就是向前走动，这只是书呆子所说的散步。

There's a phenomenon whereby when we generate our own forward motion, forward ambulation, visual images pass by us on our eyes, so-called optic flow.

有一种现象，当我们产生自己的向前运动、向前移动时，视觉图像会从我们的眼睛上经过，即所谓的光流。

Experiencing visual flow has a powerful effect on the nervous system.

体验视觉流对神经系统有强大的影响。

The effect it has is essentially to quiet or reduce the amount of neural activity in this brain structure called the amygdala.

它的作用本质上是安静或减少杏仁核这一大脑结构中的神经活动量。

And many of you have probably heard about the amygdala for its role in anxiety, and fear, and threat detection.

你们中的许多人可能都听说过杏仁核，因为它在焦虑、恐惧和威胁检测中发挥着重要作用。

And indeed, the amygdala is part of the network in the brain that generates feelings of fear, and threat, and anxiety.

事实上，杏仁核是大脑中产生恐惧、威胁和焦虑感的网络的一部分。

It does a bunch of other things too, but that's one of its primary functions.

它也做很多其他事情，但这是它的主要功能之一。

Forward ambulation, walking or biking or running, and generating optic flow in particular, has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.

向前走动、步行、骑自行车或跑步，尤其是产生视流，具有降低杏仁核活动的令人难以置信的特性，从而降低焦虑水平。

That walk is a particularly important protocol each day because it really serves to push my neurology in the direction that I'd like it to go, which is alert, but not anxious.

每天散步都是一个特别重要的程序，因为它确实有助于将我的神经系统推向我想要的方向，即保持警觉，但不焦虑。

I want to have a high degree of focus and alertness because I'm soon going to move into about a work.

我想要保持高度的专注和警觉，因为我很快就要投入工作了。

I need to lean into the day.

我需要投入到这一天。

So in order to do that, I make sure that the walking is done outdoors.

因此，为了做到这一点，我确保步行是在户外进行的。

I do it outdoors because I also want sunlight in my eyes.

我在户外做，因为我也想让阳光照射到我的眼睛里。

Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health.

早上第一件事就是让阳光照射到眼睛里，这对于身心健康绝对至关重要。

Even if there's cloud cover, more photons, light information, are coming through that cloud cover than would be coming from a very bright indoor bulb.

即使有云层，穿过云层的光子和光信息也会比来自非常明亮的室内灯泡的光子和光信息更多。

So getting outside for a 10-minute walk or a 15-minute walk will basically ensure that you're getting adequate stimulation of these neurons in the eye that are called the melanopsin intrinsically photosensitive ganglion cells.

因此，到户外散步 10 分钟或 15 分钟基本上可以确保眼睛中的这些神经元（称为黑视蛋白本质光敏神经节细胞）得到充分的刺激。

These are neurons that convey to the brain that it's daytime and it's time to be alert, and it sets in motion a huge number of biological cascades within every cell and organ of your body, from your liver, to your gut, to your heart, to your brain.

这些神经元向大脑传达现在是白天，是时候保持警惕了，它会在你身体的每个细胞和器官内启动大量的生物级联反应，从你的肝脏，到你的肠道，到你的心脏，到你的大脑。

Early in the day, we experience a natural and healthy bump in a hormone called cortisol.

清晨，我们会感受到一种叫做皮质醇的激素的自然而健康的增加。

It promotes wakefulness.

它可以促进清醒。

It actually promotes a healthy immune system.

它实际上可以促进健康的免疫系统。

It's very important that that pulse of cortisol arrive early in the day.

皮质醇的脉冲在一天中早些时候到达是非常重要的。

That pulse of cortisol is going to happen once every 24 hours, no matter what.

无论如何，皮质醇的脉冲每 24 小时就会发生一次。

It's going to happen, and you get to time it.

它会发生，你得安排好时间。

How do you time it?

你如何安排时间？

Primarily by when you view bright sunlight.

主要是当您看到明亮的阳光时。

You can combine it with the forward ambulation with the walk and the optic flow that I talked about before, and that's what I do each morning to generate a sense of alertness in my body and brain, to generate a sense of calm, yet alert.

你可以将它与我之前谈到的向前行走、步行和光流结合起来，这就是我每天早上所做的，以在我的身体和大脑中产生一种警觉感，产生一种平静但警觉的感觉。

So now we have our first protocol, which is to write down the time of day that you wake up.

现在我们有了第一个协议，那就是写下您一天中醒来的时间。

The second protocol is to take a walk first thing in the morning.

第二个方案是早上第一件事就是散步。

And the third protocol is woven in with that walk, at least for me, which is to get that sunlight exposure.

第三个协议是与那次散步交织在一起的，至少对我来说是这样，那就是接受阳光照射。

I'm a big believer, based on quality peer-reviewed data, that hydration is essential for mental performance.

根据高质量的同行评审数据，我坚信水分对于精神表现至关重要。

As many of you know, neurons require ionic flow.

正如许多人所知，神经元需要离子流。

What that means is neurons need sodium, they need magnesium, and they need potassium in order to function.

这意味着神经元需要钠、镁和钾才能发挥作用。

We do tend to get dehydrated at night.

我们确实容易在晚上脱水。

I try and make sure that I'm hydrated early in the day before I begin any work.

在开始任何工作之前，我会尽量确保每天早些时候补充水分。

So I make myself drink this water with a little bit of sea salt.

所以我让自己喝加一点海盐的水。

How much sea salt?

多少海盐？

If you really want to get detailed, I suppose it's about half a teaspoon.

如果你真的想更详细的话，我想大约是半茶匙。

It's not much At that point, I start craving caffeine, but I don't drink that caffeine yet.

那时，我开始渴望咖啡因，但我还没有喝咖啡因。

I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.

我故意将咖啡因的摄入推迟到起床后 90 分钟到 120 分钟。

The reason I delay caffeine is because one of the factors that induces a sense of sleepiness is the buildup of adenosine.

我推迟咖啡因的原因是因为引起困倦感的因素之一是腺苷的积累。

The buildup of adenosine accumulates the longer we are awake.

我们清醒的时间越长，腺苷的积累就越多。

When you wake up in the morning, your adenosine levels are likely to be very low.

当您早上醒来时，您的腺苷水平可能非常低。

However, caffeine is an adenosine blocker.

然而，咖啡因是一种腺苷阻滞剂。

It's actually a competitive antagonist for you aficionados.

对于你们的爱好者来说，它实际上是一个竞争性的对手。

It sort of parks in the receptor that adenosine normally would park at and prevents adenosine from acting on that receptor.

它有点停在腺苷通常停泊的受体上，并阻止腺苷作用于该受体。

That's why you feel more alert.

这就是为什么你感觉更加警觉。

The reason for delaying caffeine intake 90 minutes to two hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash from caffeine.

起床后 90 分钟到两个小时延迟摄入咖啡因的原因是我想确保我不会在下午晚些时候甚至下午早些时候因咖啡因而崩溃。

One of the best ways to ensure a caffeine crash is to drink a bunch of caffeine, block all those adenosine receptors, and then by early or late afternoon, when that caffeine starts to wear off and gets dislodged from the receptors, a lower level of adenosine is able to create a greater level of sleepiness.

确保咖啡因崩溃的最佳方法之一是喝一大堆咖啡因，阻断所有这些腺苷受体，然后到下午早些时候或晚些时候，当咖啡因开始消失并从受体上脱落时，较低水平的腺苷能够产生更高水平的困倦。

Delaying caffeine in 90 minutes to two hours optimizes this relationship between adenosine and wakefulness and sleepiness in a way that really provides a nice, consistent arc of energy throughout the day and brings energy down as I'm headed toward sleep and falling asleep.

将咖啡因延迟 90 分钟到两小时可以优化腺苷与清醒和困倦之间的关系，从而真正提供全天良好、一致的能量弧，并在我即将入睡和入睡时降低能量。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct, and that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确，这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

I've been sleeping on an Eight Sleep mattress cover for over four years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上四年多了，它彻底改变并改善了我的睡眠质量。

Eight Sleep has just launched their latest model, the Pod 5, and the Pod 5 has several new important features.

八睡眠刚刚推出了他们的最新型号 Pod 5，Pod 5 有几个新的重要功能。

One of these new features is called Autopilot.

这些新功能之一称为自动驾驶仪。

Autopilot is an AI engine that learns your sleep patterns to adjust the temperature of your sleeping environment across different sleep stages.

Autopilot 是一款人工智能引擎，可以学习您的睡眠模式，以调整不同睡眠阶段的睡眠环境温度。

It also elevates your head if you're snoring, and it makes other shifts to optimize your sleep.

如果您打鼾，它还会抬高您的头部，并进行其他转换以优化您的睡眠。

The base on the Pod 5 also has an integrated speaker that syncs to the Eight Sleep app and can play audio to support relaxation and recovery.

Pod 5 的底座还配有一个集成扬声器，可与八睡眠应用程序同步，并可以播放音频以支持放松和恢复。

The audio catalog includes several NSDR, Non-Sleep Deep Rest scripts, that I worked on with Eight Sleep to record.

音频目录包括几个 NSDR、非睡眠深度休息脚本，是我与“八睡眠”一起录制的。

If you're not familiar, NSDR involves listening to an audio script that walks you through a deep body relaxation combined with some very simple breathing exercises, and that combination has been shown in peer-reviewed studies to restore your mental and physical vigor.

如果您不熟悉，NSDR 包括聆听音频脚本，该音频脚本将引导您进行深度身体放松，并结合一些非常简单的呼吸练习，同行评审的研究表明这种组合可以恢复您的精神和身体活力。

And this is great because while we would all like to get to bed on time and get up after a perfect night's sleep, oftentimes, we get to bed a little late or later.

这很好，因为虽然我们都希望准时上床睡觉并在完美的睡眠后起床，但我们常常会晚一点或晚一点上床睡觉。

Sometimes we have to get up early and charge into the day because we have our obligations.

有时我们必须早起并开始新的一天，因为我们有自己的义务。

NSDR can help offset some of the negative effects of slight sleep deprivation, and NSDR gets you better at falling back asleep should you wake up in the middle of the night.

NSDR 可以帮助抵消轻微睡眠不足的一些负面影响，并且 NSDR 可以让您在半夜醒来时更好地重新入睡。

It's an extremely powerful tool that anyone can benefit from the first time and every time.

这是一个极其强大的工具，任何人第一次和每次都可以从中受益。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350.

同样，访问八睡眠.com/huberman 最多可节省 350 美元。

My primary objective early in the day is to get into a mode of being focused, yet alert, so that I can get work done.

我早上的主要目标是进入一种专注但警觉的模式，这样我才能完成工作。

I've found that the best way for me to achieve that state is through fasting.

我发现实现这种状态的最佳方法是禁食。

So I don't eat anything until about 11:00 AM or 12:00 noon.

所以我直到上午 11:00 或中午 12:00 左右才吃任何东西。

Fasting increases levels of adrenaline, also called epinephrine in the brain and body, and when our levels of epinephrine and adrenaline are increased, we learn better, we can focus better.

禁食会增加大脑和身体中肾上腺素（也称为肾上腺素）的水平，当我们的肾上腺素和肾上腺素水平增加时，我们会学得更好，我们可以更好地集中注意力。

You don't want epinephrine, AKA adrenaline, too high.

你不需要肾上腺素，又名肾上腺素，太高。

That feels like stress and panic.

那感觉就像是压力和恐慌。

You get jittery.

你会变得紧张不安。

You can't focus.

你无法集中注意力。

But in its optimal range, adrenaline really provides a heightened sense of focus and the ability to encode, meaning bring in, and retain, remember information.

但在其最佳范围内，肾上腺素确实提供了高度的专注感和编码、意义引入、保留、记住信息的能力。

Next, I want to talk about what I'm doing while I'm working.

接下来，我想谈谈我在工作时所做的事情。

A couple of things for optimizing workspace that are grounded in neuroscience and physiology.

一些基于神经科学和生理学的优化工作空间的方法。

I've talked before about the fact that when our eyes are directed upward, it creates a state of heightened alertness, and this has a relationship to the brain stem neurons that create alertness and their control over the muscles of the eye and, believe it or not, the eyelids.

我之前谈到过这样一个事实：当我们的眼睛向上看时，它会产生一种高度警觉的状态，这与产生警觉性的脑干神经元及其对眼睛肌肉和眼睑（不管你信不信）的控制有关。

The point here is that you can optimize your workstation in a physical way that leverages this aspect of the visual system and your level of alertness.

这里的要点是，您可以利用视觉系统的这一方面和您的警觉水平，以物理方式优化您的工作站。

Try and position your screen or your tablet, whatever device you happen to be working on, at least at eye level and ideally slightly higher.

尝试将屏幕或平板电脑（无论您正在使用什么设备）放置在至少与视线齐平的位置，最好稍高一些。

Most people are looking down at their computer or tablet or are angling their eyes at their screen at about 30 degrees.

大多数人都会低头看着电脑或平板电脑，或者将眼睛以 30 度左右的角度盯着屏幕。

When we look down, when our eyelids are slightly closed, it tends to decrease our levels of alertness and increase our levels of sleepiness.

当我们向下看时，当我们的眼睑稍微闭合时，往往会降低我们的警觉程度并增加我们的困倦程度。

So we're now at the description of my day and these protocols in which I would do a 90-minute bout of work.

现在我们来描述一下我的一天以及这些协议，在这些协议中我将进行 90 分钟的工作。

Now, why 90 minutes?

现在，为什么是 90 分钟？

Well, the brain is going through these 90-minute so-called ultradian cycles throughout the entire day and night.

嗯，大脑在整个白天和晚上都在经历这些 90 分钟的所谓超电周期。

Every 90 minutes, we shift over from being very alert to being less alert, and then back to alert again.

每 90 分钟，我们就会从非常警觉转变为不太警觉，然后再次回到警觉。

Here's how it works.

这是它的工作原理。

At the start of one of these 90-minute ultradian cycles, my brain is not quite engaged in whatever it is I'm trying to do, but I set a timer for 90 minutes.

在这 90 分钟的超日周期之一开始时，我的大脑还没有完全投入到我想做的事情中，但我设置了一个 90 分钟的计时器。

And I try and get a strong bout of work done inside of that 90 minutes with the full understanding that the entire 90 minutes is not going to be uniform in terms of my ability to focus.

我尝试在 90 分钟内完成大量工作，但我充分认识到，就我的专注能力而言，整个 90 分钟不会保持一致。

So the goal is to get into what I call the tunnel, to really get into a tunnel of quality work.

所以我们的目标是进入我所说的隧道，真正进入高质量工作的隧道。

The brain loves that state, but it's very hard for many of us to access.

大脑喜欢这种状态，但对我们许多人来说很难进入。

My phone is absolutely off.

我的手机完全没电了。

It's not on airplane mode.

不是飞行模式。

It's absolutely off during this time.

这段时间绝对是断电了。

In addition, I use low-level white noise.

另外，我使用低电平白噪声。

White noise, which is essentially all frequencies of sound, or all frequencies of sound that we can perceive, mixed up kind of randomly, there's no structure to it, turned on at a low volume, puts the brain into a state that's optimal for learning and workflow.

白噪声本质上是所有声音频率，或者我们可以感知的所有声音频率，随机混合，没有结构，以低音量打开，使大脑进入最适合学习和工作流程的状态。

So everything about this 90-minute block, from the low levels of white noise to the position of my computer, how I'm standing, and where my eyes are positioned, is geared towards putting me in this tunnel of work.

因此，这 90 分钟的时间段的一切，从低水平的白噪声到我的电脑的位置、我的站立方式以及我的眼睛的位置，都是为了让我进入这个工作隧道。

And I have to say that while it can be a challenge to try and achieve this state and this tunnel of work, some days, you start to get kind of addicted to it.

我不得不说，虽然尝试实现这种状态和工作隧道可能是一个挑战，但有时，你会开始对此上瘾。

It feels really good.

感觉真的很好。

It's like a workout for the mind, and it is something that as you exit that 90 minutes, you really feel like you've accomplished a lot, because often you have, and it just feels deeply satisfying, and I'm convinced that that's because of the release of neuromodulators like dopamine and the norepinephrine that's circulating in your system.

这就像对心灵的锻炼，当你退出这 90 分钟时，你真的会觉得自己已经完成了很多，因为你经常这样做，而且感觉非常满足，我相信这是因为在你的系统中循环的多巴胺和去甲肾上腺素等神经调节剂的释放。

And I want to be clear that I'm not perfect about this 90 minutes.

我想澄清的是，在这 90 分钟里我并不完美。

Occasionally, I get drawn away, but I really try and achieve this most, if not every day that I'm alive, because for me, that work session is kind of holy.

偶尔，我会被吸引，但我真的尽力做到这一点，即使不是我活着的每一天，因为对我来说，那次工作是神圣的。

There's a powerful way in which you can place the timing of this 90-minute work bout in an optimal way.

有一种强大的方法可以让您以最佳方式安排这场 90 分钟训练的时间安排。

You have access to a very important piece of data that dictates when this bout should start, more or less, and when it should end.

您可以访问一条非常重要的数据，该数据或多或少地规定了这场比赛应该何时开始以及何时结束。

That piece of data is your temperature minimum.

该数据是您的最低体温。

If you're somebody who wakes up on average at 7:00 a.m., well, then your temperature minimum is 5:00 a.m.

如果您平均早上 7:00 起床，那么您的最低体温是早上 5:00。

You can be reasonably sure that your best work is going to be done anywhere from four to six hours after your temperature minimum.

您可以合理地确定，您的最佳工作将在最低体温后四到六个小时内完成。

How do I know this?

我怎么知道这个？

How do I know this relationship between temperature minimum and focus cognition?

我如何知道最低温度与焦点认知之间的关系？

Well, temperature minimum defines the trough, the nadir, as they say, of your temperature across the 24-hour cycle, and immediately after that, your temperature will start to rise.

好吧，最低体温定义了 24 小时周期内体温的最低点，即最低点，在此之后，您的体温将立即开始上升。

That temperature rise is actually what triggers the initial cortisol release that you experience and wakes you up further, and then of course, that sunlight that you're getting is going to further enhance that healthy release of cortisol.

温度上升实际​​上会触发您最初的皮质醇释放并进一步唤醒您，当然，您所获得的阳光将进一步增强皮质醇的健康释放。

That cortisol will then provide fuel, if you will, for that increase in temperature, and your body will continue to increase in temperature throughout the day toward the afternoon.

如果你愿意的话，皮质醇将为体温升高提供燃料，并且你的身体温度将在一天中持续升高直至下午。

What you're trying to do in this idea of optimizing this 90-minute work bout to a particular time of day is catch the portion of the steepest slope of that temperature rise.

在将 90 分钟的锻炼优化到一天中的特定时间这一想法中，您要做的就是捕捉温度上升的最陡斜率部分。

So if you're somebody who wakes up at 8:00 a.m.

因此，如果您是早上 8:00 起床的人

each morning, your temperature minimum is 6:00 a.m., chances are you're going to want to start this work bout somewhere around 10:00 a.m.

每天早上，您的最低体温为上午 6:00，您很可能会在上午 10:00 左右开始这项工作。

or 11:00 a.m.

或上午 11:00

Now, some people wake up and feel very alert first thing in the morning.

现在，有些人早上醒来后第一件事就是感觉非常清醒。

They can really do their best work first thing in the morning.

他们确实可以早上第一件事就尽力做好工作。

Please, if that's you, continue to do that.

如果是你的话，请继续这样做。

Leverage that time.

好好利用那个时间。

Use that time.

利用那个时间。

But if you're somebody who struggles to find focus, definitely let your physiology and this rise in your body temperature support your efforts to focus, rather than trying to do your best work at times of day when your physiology is actually directing your body and your brain toward defocus and towards being more lethargic.

但如果你是一个很难集中注意力的人，一定要让你的生理机能和体温上升来支持你集中注意力的努力，而不是在一天中你的生理机能实际上引导你的身体和大脑走向分散注意力和变得更加昏昏欲睡的时候试图尽最大努力。

It just is setting yourself up for success when you try and capture this rising phase of your temperature.

当您尝试捕捉体温上升阶段时，这只是为您的成功做好了准备。

Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function, both in the immediate term and in the long term.

追溯到 20 世纪 90 年代的数据支持这样一种观点，即特定类型的身体运动可以支持大脑健康和大脑功能，无论是短期还是长期。

So after I've finished a bout of work, this 90-minute bout of work, I force myself to do some sort of physical exercise that is going to be supportive of my brain health and brain function and organ health and bodily function in general.

因此，在完成一轮工作（即 90 分钟的工作）后，我强迫自己进行某种体育锻炼，这将有助于我的大脑健康、大脑功能、器官健康和身体功能。

Now, there are various forms of physical activity, or what we call exercise, but those can generally be batched into two categories.

现在，身体活动或我们所说的锻炼有多种形式，但通常可以分为两类。

First is strength and hypertrophy work, so physical movements that are designed to make you stronger and/or make your muscles larger.

首先是力量和肥大训练，即旨在让你变得更强壮和/或让你的肌肉更大的身体运动。

There's also endurance work, physical exercise and movements that are designed to allow you to do more work over time or to extend the amount of time that you can do work of any kind, both physical and mental.

还有耐力训练、体育锻炼和运动，旨在让您随着时间的推移做更多的工作或延长您可以做任何类型的体力和脑力工作的时间。

The data all point to the fact that working out hard for longer than an hour can actually be detrimental because of the way that it raises cortisol, and cortisol can be a good thing if it's appropriately timed and in the appropriate low levels, but you don't want to have your cortisol levels up throughout the day or have big spikes of cortisol repeatedly.

所有数据都表明，努力锻炼超过一小时实际上可能是有害的，因为它会提高皮质醇，而如果时间适当且皮质醇水平适当，皮质醇可能是一件好事，但你不希望皮质醇水平全天升高或皮质醇反复出现大幅峰值。

So keeping workouts relatively short can definitely help with that.

因此，保持锻炼时间相对较短肯定会有所帮助。

Endurance work and strength training, or hypertrophy training, done in combination, meaning not necessarily in the same workout, but done across the week, is immensely beneficial for the production of things like brain-derived neurotrophic factor, for limiting inflammatory cytokines like IL-6, for promoting anti-inflammatory cytokines like IL-10, provided that exercise is of the proper duration and that it's not so intense that you're actually creating damage to the various systems of the body.

耐力训练和力量训练或肥大训练结合起来，意味着不一定在同一次训练中进行，而是在一周内进行，对于脑源性神经营养因子等物质的产生、限制 IL-6 等炎症细胞因子、促进 IL-10 等抗炎细胞因子非常有益，只要运动持续时间适当，而且强度不要太强烈，以免对身体的各个系统造成损害。

What about the structure of the actual workouts?

实际锻炼的结构怎么样？

Well, approximately 80% of the resistance training you do should be resistance training that doesn't go to what they call failure, where you can't actually move the resistance any more.

嗯，大约 80% 的阻力训练应该是不会导致所谓的失败（即您实际上无法再移动阻力）的阻力训练。

The other 20% can be of the higher intensity to failure type training.

另外 20% 可以进行更高强度的力竭型训练。

That 80/20 rule of Less than failure and work to failure in the resistance exercise regime can be transported or translated to the endurance exercise portion by focusing on that thing that we're familiar with, which is the burn.

通过专注于我们熟悉的事情，即燃烧，可以将阻力训练制度中的“小于失败”和“努力到失败”的 80/20 规则转移或转化为耐力训练部分。

When we're running hard or cycling hard, we'll experience a kind of burning of the muscles that's associated with the lactate system.

当我们努力跑步或骑自行车时，我们会经历一种与乳酸系统相关的肌肉燃烧。

And actually, the lactate system is its own form of fuel for the brain, and so there's increasing interest in generating the lactate or pushing past that lactate threshold for a small portion, 20% or so, of endurance work in order to support brain health and function.

事实上，乳酸系统本身就是大脑的燃料形式，因此人们越来越有兴趣在一小部分（20% 左右）的耐力训练中产生乳酸或突破乳酸阈值，以支持大脑健康和功能。

So on any given day, I finish that work block and I train.

因此，在任何一天，我都会完成该工作块并进行训练。

I do some sort of resistance or endurance training.

我进行某种阻力或耐力训练。

I put those on alternate days, or different days rather.

我把它们放在隔天，或者更确切地说是不同的日子。

As many of you know, I've been taking AG1 daily for more than 13 years.

正如你们许多人所知，我每天服用 AG1 已经超过 13 年了。

However, I've now found an even better vitamin mineral probiotic drink.

然而，我现在找到了一种更好的维生素矿物质益生菌饮料。

That new and better drink is the new and improved AG1, which just launched this month.

这种新的、更好的饮料是新的和改进的 AG1，它于本月刚刚推出。

This next-gen formula from AG1 is a more advanced, clinically backed version of the product that I've been taking daily for years.

AG1 的新一代配方是我多年来每天服用的产品的更先进、经过临床支持的版本。

It includes new bioavailable nutrients and enhanced probiotics.

它包括新的生物可利用的营养素和增强的益生菌。

The next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包括几种经过临床研究的特定益生菌菌株，这些菌株已被证明可以支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

As someone who's been involved in research science for more than three decades, and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究超过三十年、在健康和健身领域也同样长期从事的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered and started taking AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.

早在 2012 年，我就发现并开始服用 AG1，那时我还没有播客，从那时起我就每天都服用它。

I find that it greatly improves all aspects of my health.

我发现它极大地改善了我健康的各个方面。

I just feel so much better when I take it, but with each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better, and I attribute a lot of that to AG1.

当我服用它时，我感觉好多了，但随着时间的流逝，顺便说一下，今年九月我就满 50 岁了，我的感觉越来越好，我将这很大程度上归功于 AG1。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

So I'm honored to have them as a sponsor of this podcast.

所以我很荣幸他们成为这个播客的赞助商。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

现在，AG1 正在赠送 AG1 欢迎套件，其中包含五个免费旅行包和一瓶免费维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

请再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包含 5 个免费旅行包和一瓶免费维生素 D3 K2。

So we've now talked about the arc that spans all the way from waking to a morning bout of focused work to physical training.

我们现在已经讨论了从醒来到早上专注工作再到体能训练的整个过程。

I have not mentioned ingesting anything or nutrients.

我没有提到摄入任何东西或营养素。

One of the most common questions I get are, what should I eat for my brain?

我最常见的问题之一是，我应该吃什么来补充大脑？

Well, ironically enough, one of the best things you can do for your brain is to not eat.

讽刺的是，你能为大脑做的最好的事情之一就是不吃东西。

But of course, we all have to eat sooner or later, so let's talk about food timing first.

当然，我们早晚都要吃饭，所以我们先谈谈吃饭的时间。

As I mentioned, I eat my first meal sometime around noon, plus or minus an hour.

正如我提到的，我在中午左右吃第一顿饭，前后一个小时。

The volume of food is also important.

食物的量也很重要。

If you eat a large volume of anything, because it diverts blood to your gut, you will feel lethargic and you will have less blood going to your brain.

如果你吃大量的东西，因为它会将血液转移到你的肠道，你会感到昏昏欲睡，流向大脑的血液也会减少。

That seems like a simple and trivial fact, but if you want to be able to think, you can't ingest large volumes of anything into your gut.

这似乎是一个简单而微不足道的事实，但如果你想要能够思考，你就不能将大量的任何东西摄入你的肠道。

So for lunch, I do emphasize slightly lower carbohydrate or low carbohydrate intake for the simple reason that adrenaline and dopamine and their associated neuromodulators are going to support alertness.

因此，对于午餐，我确实强调稍微降低碳水化合物或低碳水化合物的摄入量，原因很简单，肾上腺素和多巴胺及其相关的神经调节剂将支持警觉性。

So for me, I fast up until about noon, then I eat a lunch that consists of some sort of protein thing, like some meat or some chicken or some salmon and some vegetables, et cetera.

所以对我来说，我禁食到中午左右，然后吃午餐，其中包含某种蛋白质，例如一些肉或一些鸡肉或一些鲑鱼和一些蔬菜等。

And if I've exercised previously, which I do, as I mentioned, five days a week, then I will ingest some starches.

如果我以前锻炼过，正如我提到的，每周锻炼五天，那么我会摄入一些淀粉。

I'll ingest some bread or rice or oatmeal and butter and nuts and things like that.

我会吃一些面包、米饭、燕麦片、黄油、坚果之类的东西。

But I will keep the total amount of carbohydrate a little bit on the low side, or if I haven't trained, I won't have any carbohydrate at all.

但我会把碳水化合物的总量保持在偏低一点，或者如果我没有训练，我就根本不会吃任何碳水化合物。

Not because I'm ketogenic, but because starches cause the release of serotonin in the brain and lend themselves to a state of sleepiness.

不是因为我是生酮的，而是因为淀粉会导致大脑中血清素的释放，并使自己进入困倦状态。

Now, what about components of foods that are not about alertness, but are about mood?

现在，食物中那些与警觉性无关但与情绪有关的成分又如何呢？

We did an entire episode on mood and food, and it's very clear, based on now dozens of studies, that ingesting sufficient levels of omega-3 fatty acids is going to support healthy mood and even can act as an antidepressant.

我们做了一整集关于情绪和食物的节目，根据现在的数十项研究，非常清楚的是，摄入足够水平的 omega-3 脂肪酸将支持健康的情绪，甚至可以起到抗抑郁药的作用。

Ingesting at least 1,000 milligrams per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression.

每天摄入至少 1,000 毫克 EPA 形式的必需脂肪酸，在缓解抑郁方面与处方抗抑郁药一样有效。

And if you're somebody who requires prescription antidepressants, Prozac, Zoloft, et cetera, it can allow people to take lower doses of those medications.

如果您需要处方抗抑郁药、百忧解、左洛复等，它可以让人们服用较低剂量的这些药物。

A key aspect to the midday meal, if you want that meal to benefit you, is to take a brief walk afterwards.

如果您希望这顿饭对您有益，那么午餐的一个关键方面就是饭后短暂散步。

It turns out that brief walks of five to 30 minutes after ingesting food can accelerate metabolism and actually can accelerate and improve nutrient utilization, which is essentially the same as metabolism.

事实证明，进食后短暂散步5到30分钟可以加速新陈代谢，实际上可以加速和提高营养物质的利用，这与新陈代谢本质上是一样的。

But nonetheless, that's something that I do after I finish my noon meal.

但尽管如此，这是我吃完午饭后要做的事情。

I do force myself to stand up and go outside and take a brief walk.

我确实强迫自己站起来，到外面散散步。

That also gets me, again, into optic flow.

这也让我再次进入光流领域。

It also has another benefit, which is that I am giving my brain, and thereby my body, more information about light and time of day, which is always better than less information about light and time of day.

它还有另一个好处，那就是我向我的大脑以及我的身体提供了更多关于光和一天中的时间的信息，这总是比更少的关于光和一天中的时间的信息要好。

A key protocol for sleep health and wakefulness and metabolism and hormone health is viewing light in the afternoon.

睡眠健康、清醒、新陈代谢和激素健康的一个关键方案是在下午观察光线。

So here's the reason for doing this.

这就是这样做的原因。

As we progress into the evening hours, there's a phenomenon where our retina, our eyes, become very sensitive to light, such that if we view bright lights or even not so bright lights between the hours of 10:00 PM and 4:00 AM, that is strongly disruptive, very disruptive for our dopamine production.

当我们进入晚上时，会出现一种现象，我们的视网膜、我们的眼睛对光变得非常敏感，因此，如果我们在晚上 10:00 到凌晨 4:00 之间看到明亮的灯光，甚至不那么明亮的灯光，这都会对我们的多巴胺产生产生强烈的破坏性、非常大的破坏性。

It can really screw up our sleep.

它确实会扰乱我们的睡眠。

But if you can get outside and see the sun as it arcs down, or if you can't see the sun directly, get some sunlight in your eyes in the afternoon hours, so maybe 4:00 PM-ish.

但是，如果您可以到户外看到弧线落下的太阳，或者如果您无法直接看到太阳，请在下午（例如下午 4:00 左右）让一些阳光照射到您的眼睛上。

What it does is it lowers the sensitivity of your retina in the late evening hours, which allows you to buffer yourself against the negative effects of bright light later at night.

它的作用是降低傍晚时分视网膜的敏感度，从而使您能够缓冲夜间强光的负面影响。

Now, we haven't talked too much about melatonin, but melatonin is a hormone that is inhibited by light.

现在，我们还没有过多谈论褪黑激素，但褪黑激素是一种受光抑制的激素。

Melatonin is the hormone that allows you to fall asleep easily.

褪黑激素是一种可以让您轻松入睡的激素。

Now, I'm not talking about supplementing melatonin.

现在，我不是在谈论补充褪黑激素。

I'm talking about melatonin that you naturally produce from your pineal.

我说的是松果体自然产生的褪黑激素。

So the protocol is very simple.

所以协议非常简单。

Get outside in the afternoon or evening for 10 to 30 minutes, take your sunglasses off.

下午或晚上到户外活动 10 到 30 分钟，摘下太阳镜。

So get that afternoon light.

所以，享受午后的阳光吧。

So what you'll probably notice is that the optimal protocols for optimizing your brain and body health and performance and sleep, et cetera, are actually really simple.

因此，您可能会注意到，优化大脑和身体健康、表现和睡眠等的最佳方案实际上非常简单。

But just because they're simple does not mean that they are not powerful.

但仅仅因为它们简单并不意味着它们不强大。

In fact, they are very powerful because they leverage the most powerful technology that exists, which is your nervous system.

事实上，它们非常强大，因为它们利用了现有的最强大的技术，即你的神经系统。

What we are talking about today are really basic things that we can all do that can steer our neurology and our biology in the directions that are going to support workflow, that are going to support hormones, that are going to support brain function.

我们今天讨论的是我们都可以做的非常基本的事情，这些事情可以引导我们的神经学和生物学朝着支持工作流程、支持激素、支持大脑功能的方向发展。

So at some point in the evening, I eat that thing that we call dinner.

所以在晚上的某个时候，我会吃我们称之为晚餐的东西。

And while it feels sort of strange to talk about my dinner, the reason I want to talk about my dinner and what I eat for dinner is that for me, dinner, of course, is about eating, but also about optimizing the transition to sleep.

虽然谈论我的晚餐感觉有点奇怪，但我想谈论我的晚餐和我晚餐吃什么的原因是，对我来说，晚餐当然是关于吃，但也是关于优化睡眠的过渡。

So my dinner generally is comprised of things that are going to support rest and deep sleep, and that means starchy carbohydrates.

因此，我的晚餐通常由有助于休息和深度睡眠的食物组成，这意味着淀粉类碳水化合物。

It's absolutely clear that one of the major ways that we can increase serotonin, which helps in the transition to sleep, is by ingesting starchy carbohydrates.

很明显，我们增加血清素（有助于进入睡眠）的主要方法之一是摄入淀粉类碳水化合物。

So my dinner is carbohydrates and some protein.

所以我的晚餐是碳水化合物和一些蛋白质。

So maybe some chicken or fish or something like that, maybe some eggs, or sometimes just pasta or just rice and vegetables.

所以也许是一些鸡肉或鱼或类似的东西，也许是一些鸡蛋，有时只是意大利面或只是米饭和蔬菜。

And that's because I enjoy those foods, but also because I want to increase the amount of serotonin in my brain so that I can actually fall asleep that night.

那是因为我喜欢这些食物，而且因为我想增加大脑中血清素的含量，这样我那天晚上就能真正入睡。

Many people who are on low carbohydrate diets struggle with falling and staying asleep, and that's because it's hard to achieve heightened levels of serotonin, which are necessary to enter sleep.

许多采用低碳水化合物饮食的人都难以入睡和保持睡眠，这是因为很难达到进入睡眠所必需的血清素水平。

I should also mention that melatonin and serotonin fall in the same pathway.

我还应该提到，褪黑激素和血清素属于同一途径。

They are related hormones and neuromodulators.

它们是相关的激素和神经调节剂。

Essentially what we're talking about is a system that's biasing us towards rest and relaxation as opposed to wakefulness.

本质上，我们谈论的是一个让我们偏向于休息和放松而不是清醒的系统。

You might ask, well, can't I just take serotonin?

你可能会问，好吧，我不能只服用血清素吗？

Can't I just take 5-HTP or a precursor to serotonin or tryptophan?

我不能只服用 5-HTP 或血清素或色氨酸的前体吗？

And indeed you can.

确实可以。

However, many people, including myself, find that when they supplement with serotonin in the evening or at night, that can cause problems in the architecture or the structure of sleep.

然而，包括我自己在内的许多人发现，当他们在晚上或夜间补充血清素时，可能会导致睡眠结构出现问题。

It can cause a lot of people, including me, to fall asleep very fast, sleep very deeply for three or four hours, and then wake up and have a terrible time falling back asleep.

它会导致很多人，包括我在内，很快入睡，睡得很深，持续三四个小时，然后醒来后很难再入睡。

And that effect, at least for me, can last several days.

而且这种效果，至少对我来说，可以持续好几天。

It's really disruptive.

这确实具有破坏性。

So I don't like to supplement with anything that is directly dopamine or a precursor to dopamine at any time, or directly serotonin or a precursor to serotonin.

所以我不喜欢在任何时候补充任何直接是多巴胺或多巴胺前体的东西，或者直接补充血清素或血清素前体的东西。

Rather, there are other things that can enhance the transition to sleep safely, which we will talk about in a few minutes.

相反，还有其他事情可以促进安全睡眠的过渡，我们将在几分钟后讨论。

But the evening meal consists largely of carbohydrates for that specific purpose of generating a sense of calm.

但晚餐主要由碳水化合物组成，其特定目的是产生平静感。

And of course, carbohydrates are delicious.

当然，碳水化​​合物很美味。

And because I'm doing some physical training, and presumably you are as well, I hope you are, because it's so beneficial to one's health, that's also going to replenish my glycogen stores, which is one of the primary fuel sources for moving one's muscles and moving around and doing exercise, as well as for the brain and for cognitive function.

因为我正在做一些体能训练，想必你也是如此，我希望你也是如此，因为这对人的健康非常有益，这也会补充我的糖原储备，糖原是移动肌肉、四处走动和锻炼以及大脑和认知功能的主要燃料来源之一。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

这意味着电解质、钠、镁和钾的含量正确，但不含糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。

LMNT has a bunch of great tasting flavors.

LMNT 有很多美味的口味。

I love the raspberry, I love the citrus flavor.

我喜欢覆盆子，我喜欢柑橘味。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

现在LMNT推出了限量版柠檬水口味，绝对美味。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。

Again, I can't pick just one flavor.

再说一次，我不能只选择一种口味。

I love them all.

我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

So let's talk about sleep and how to access sleep.

那么我们来谈谈睡眠以及如何获得睡眠。

One way to do that is to leverage the drop in temperature that's necessary to fall and stay asleep.

一种方法是利用入睡和保持睡眠所需的温度下降。

So as I mentioned earlier, in the early parts of the day after waking Our body temperature is rising, and that continues throughout the day.

正如我之前提到的，在醒来后的早些时候，我们的体温会上升，并且这种情况会持续一整天。

And then sometime late in the afternoon, our temperature peaks, and then it starts to drop.

然后在下午晚些时候，我们的体温达到峰值，然后开始下降。

That drop in temperature of one to three degrees is vitally important for us to be able to fall asleep easily.

温度下降一到三度对于我们能够轻松入睡至关重要。

One way that we can decrease our transition time into sleep is to accelerate that drop in temperature.

我们可以减少进入睡眠的过渡时间的一种方法是加速体温下降。

And one way to accelerate that drop in temperature, somewhat counterintuitively, is to use hot baths, hot showers, or if you have access to one, a sauna.

加速降温的一种方法（有点违反直觉）是洗热水澡、热水淋浴，或者如果有的话，可以洗桑拿。

Now, this is counterintuitive, but actually, if you are to get into a sauna or a hot shower or a hot bath and then get out, your body is going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily.

现在，这是违反直觉的，但实际上，如果你要进入桑拿浴室或热水淋浴或热水浴，然后再出去，你的身体会启动特定的机制来冷却自己，这将使你更快地降低体温并更容易入睡。

It is absolutely true that keeping the room very dark is beneficial.

确实，保持房间非常黑暗是有益的。

The other thing is keeping the room cool.

另一件事是保持房间凉爽。

The reason keeping the room cool is useful for getting into and staying asleep is that throughout the night, there are phases of sleep where you are paralyzed, so-called REM sleep.

保持房间凉爽对于进入和保持睡眠很有用，因为在整个晚上，有些睡眠阶段会让您陷入瘫痪，即所谓的快速眼动睡眠。

That's a healthy paralysis, presumably so you can't act out your dreams.

这是一种健康的瘫痪，大概因此你无法实现你的梦想。

But there are portions of the night where you can move, and one of the more important movements that you do in the middle of the night is put your hand out or your foot out, or you take your face out from under the covers as a means to cool yourself.

但晚上的某些时候你可以活动，而你在半夜做的最重要的动作之一就是伸出手或脚，或者把脸从被子下面探出来，作为给自己降温的一种方式。

You're actually allowing cooling of the body through what are called AVAs.

实际上，您是通过所谓的 AVA 来冷却身体的。

Arteriovenous anastomoses is the technical name, that are in the palms, the upper half of the face, and the bottoms of the feet.

动静脉吻合术是技术名称，位于手掌、上半脸和脚底。

Now, there are things that one can take to enhance the transition to sleep.

现在，人们可以采取一些措施来促进睡眠过渡。

Three compounds that could be very beneficial for aiding the transition to sleep and for which there are wide safety margins, although please do check with your physician before taking anything, are specific forms of magnesium, something called apigenin, and theanine.

三种化合物可能对帮助睡眠过渡非常有益，并且具有广泛的安全范围，但在服用任何药物之前请务必咨询您的医生，它们是特定形式的镁（称为芹菜素）和茶氨酸。

Magnesium comes in many forms.

镁有多种形式。

Magnesium threonate, that's T-H-R-E-O-N-A-T-E, threonate, and magnesium bisglycinate have transporters that allow them to cross the blood-brain barrier more readily than other forms of magnesium.

苏糖酸镁（即 T-H-R-E-O-N-A-T-E）、苏糖酸盐和双甘氨酸镁具有转运蛋白，使它们比其他形式的镁更容易穿过血脑屏障。

And there within the brain, they promote the release of a neurotransmitter called GABA, which is an inhibitory neurotransmitter which shuts off the forebrain to some extent.

在大脑内，它们促进一种叫做 GABA 的神经递质的释放，这是一种抑制性神经递质，可以在一定程度上关闭前脑。

It doesn't shut it off completely, but it essentially shuts down thinking, rumination, planning, and then what we call executive function.

它并没有完全关闭它，但它本质上关闭了思考、沉思、计划，以及我们所说的执行功能。

So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate 30 to 60 minutes before sleep can aid them in falling asleep.

因此，对于许多人来说，睡前 30 至 60 分钟服用 300 至 400 毫克双甘氨酸镁或苏糖酸镁可以帮助他们入睡。

When coupled with apigenin and theanine, provide a sort of synergy or a sleep cocktail that seems to be very effective in aiding the transition to sleep.

当与芹菜素和茶氨酸结合使用时，可提供某种协同作用或睡眠鸡尾酒，似乎对帮助睡眠过渡非常有效。

So apigenin is the substance that's found in chamomile, and 50 milligrams of apigenin taken 30 minutes before sleep can act as another way to shut off the forebrain and reduce rumination, reduce anxiety, and allow people to fall and stay asleep.

芹菜素是洋甘菊中发现的物质，睡前 30 分钟服用 50 毫克芹菜素可以作为另一种关闭前脑、减少反刍、减少焦虑的方法，让人们入睡并保持睡眠状态。

And then the third compound is theanine, T-H-E-A-N-I-N-E.

第三种化合物是茶氨酸，T-H-E-A-N-I-N-E。

Theanine is a compound that can also increase GABA but also increases activation of something called chloride channels.

茶氨酸是一种化合物，不仅可以增加 GABA，还可以增加氯离子通道的激活。

Chloride channels are another way in which neurons lower their levels of activity.

氯离子通道是神经元降低活动水平的另一种方式。

So magnesium threonate or bisglycinate, apigenin, and theanine in combination can be very effective for aiding the transition to sleep.

因此，苏糖酸镁或双甘氨酸镁、芹菜素和茶氨酸的组合对于帮助睡眠过渡非常有效。

Now, what if you wake up in the middle of the night?

现在，如果你半夜醒来怎么办？

This is a very common occurrence, and there are two general themes around waking up in the middle of the night that one can use tools to counteract.

这是一种非常常见的现象，半夜醒来有两个一般主题，可以使用工具来应对。

The first theme is if you're somebody who is tired in the evenings and you're pushing yourself to stay awake, so you're going to the party or you're pushing yourself to study or work, when in fact you'd like to get into bed at 8:30 or 9:00, and then you're falling asleep around 10:30, 11:00, and waking up at 2:30 or 3:00 in the morning and you can't fall back asleep, chances are that your melatonin pulse was initiated early in the night.

第一个主题是，如果你是一个晚上很累的人，你强迫自己保持清醒，所以你要去参加聚会，或者你强迫自己学习或工作，而事实上你想在 8:30 或 9:00 上床睡觉，然后你在 10:30、11:00 左右入睡，并在凌晨 2:30 或 3:00 醒来，但你却做不到重新入睡时，您的褪黑激素脉冲很可能是在深夜早些时候启动的。

So that melatonin pulse started probably around 8:30 or 9:00, but you're staying up.

因此，褪黑激素脉冲可能在 8:30 或 9:00 左右开始，但您要熬夜。

You're battling that melatonin.

你正在与褪黑激素作斗争。

You may not like this advice, but one of the things that you can do to offset that is to simply go to bed earlier.

您可能不喜欢这个建议，但您可以采取的措施之一就是早点睡觉。

The other thing is many people wake up in the middle of the night because of anxiety or because they have to use the restroom.

另一件事是，许多人因为焦虑或因为必须上厕所而在半夜醒来。

It's perfectly fine to flip on the lights, but keep the lights dim.

打开灯是完全可以的，但保持灯光昏暗。

But if you flip on those lights, try and flip them off as soon as possible and try and get back into bed.

但如果你打开这些灯，请尝试尽快将它们关闭，然后尝试回到床上。

So now we've essentially traveled around the clock, so to speak, from the time where one wakes up until the time they get to sleep, maybe wake up, get back to sleep, et cetera.

所以现在我们基本上是昼夜不停地旅行，可以这么说，从一个人醒来到他们入睡，也许醒来，再入睡，等等。

I want to emphasize that although people's schedules vary, most people are doing more than one or two work bouts per day.

我想强调的是，尽管人们的日程安排各不相同，但大多数人每天都会进行一到两次以上的锻炼。

And indeed, I'm doing more than one or two work bouts per day.

事实上，我每天要做的训练不止一两次。

I really emphasize that morning 90-minute work block because I think most people would agree that there's a portion of each day in which we need to do the hardest thing or the most important thing or the thing that demands the most of our cognitive self.

我非常强调早上 90 分钟的工作时间，因为我认为大多数人都会同意，每天都有一部分时间我们需要做最困难的事情或最重要的事情或最需要我们认知自我的事情。

I position that early in the day, and I position everything around that in order to ensure that it happens and that it happens with the highest degree of efficiency, even though that morning 90-minute work block is so vital.

我在一天的早些时候就定位了这一点，并围绕它定位了一切，以确保它发生并且以最高效率发生，尽管早上 90 分钟的工作时间是如此重要。

Of course, there's a second work block.

当然，还有第二个工作块。

So combined, that's just three hours of focused work, which may not seem like a lot, but if you were to dissect your day and look at the arc and structure of your day, I'd be willing to bet that if we added up the total period of time in which you were in deep work, really focused, dedicated work, that it would probably amount to about three or four hours.

所以加起来，这只是三个小时的专注工作，看起来可能不是很多，但如果你剖析一下你的一天，看看你一天的弧线和结构，我愿意打赌，如果我们把你深度工作、真正专注、专注的工作的总时间加起来，可能会达到大约三到四个小时。

And of course, throughout the day, there are other things happening.

当然，这一天还会发生其他事情。

Outside of those 90-minute work blocks, I'm checking my text messages, I'm checking my email, I'm responding to various demands.

在 90 分钟的工作时间之外，我会查看短信、电子邮件、回复各种需求。

I'm working and tending to life.

我一边工作一边照顾生活。

So while I've carved some boundaries or delineated some boundaries around those work blocks, and I'm certain that if you do too, you will benefit from them, of course, please adapt and modify what I've described today in ways that best serve you and your schedule.

因此，虽然我已经围绕这些工作块划定了一些界限或描绘了一些界限，并且我确信如果您也这样做，您将从中受益，当然，请以最适合您和您的日程安排的方式调整和修改我今天所描述的内容。

What I've tried to do is provide you scientific support, specific protocols and regimens, because people are always asking me for more specificity and detail, and an example of one way, just one way, in which these various tools and protocols that are grounded in science could be leveraged in one's own life.

我试图做的是为你提供科学支持、具体的方案和方案，因为人们总是要求我提供更多的特异性和细节，以及一种方式的例子，只是一种方式，在这种方式中，这些基于科学的各种工具和方案可以在一个人自己的生活中得到利用。

And last but not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。

You matched on Hinge, you're vibing, then her energy completely changes.

你们在铰链上匹配，你们产生了共鸣，然后她的能量完全改变了。

What do you do?

你做什么工作？

I'm Raven Smith, and I wrote and read a real love story about this exact sitch.

我是雷文·史密斯，我写过并读过一个关于这个故事的真实爱情故事。

Listen to the free audiobook now

立即收听免费有声读物