Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing
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。
Today, we're talking all about sleep and how to optimize your sleep.
今天，我们讨论的是睡眠以及如何优化睡眠。
Let's consider what the perfect 24-hour cycle would look like.
让我们考虑一下完美的 24 小时周期是什么样子的。
Regardless of when you wake up in the morning, one of the first things that happens is that your body temperature is increasing, and that's just going to happen naturally.
无论你早上什么时候醒来，首先发生的事情之一就是你的体温在升高，这是自然发生的。
That increase in body temperature, in turn, causes an increase in the release of a hormone called cortisol.
体温的升高反过来会导致皮质醇激素的释放增加。
Cortisol is often demonized and considered this bad thing, and indeed, you don't want cortisol to be chronically or consistently elevated throughout the day or night.
皮质醇经常被妖魔化并被认为是坏事，事实上，您不希望皮质醇在白天或晚上长期或持续升高。
But you do want cortisol to reach its peak early in the day, right about the time you wake up.
但你确实希望皮质醇在一天早些时候达到峰值，就在你醒来的时候。
One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.
确保皮质醇峰值出现在一天早些时候（即您醒来的时间）的一种方法是在醒来后的前 30 至 60 分钟内观察明亮的光线，最好是阳光。
The reason for that is very simple.
原因很简单。
You want to trigger that cortisol increase to occur very early in your day, and you don't want that cortisol peak to happen later, which is what will happen if you wait to get outside and see sunlight.
你希望在一天的早些时候触发皮质醇的增加，并且你不希望皮质醇的峰值发生在晚些时候，如果你等到外面看到阳光，就会发生这种情况。
The reason for this is that you have a set of neurons, nerve cells, in your eye.
原因是你的眼睛里有一组神经元、神经细胞。
They're called intrinsically photosensitive melanopsin cells, but you do not need to know that name.
它们被称为本质光敏黑视蛋白细胞，但您不需要知道这个名字。
Those neurons respond best to bright light, and especially right after waking early in the day, they are best able to signal to a set of neurons that reside over the roof of your mouth, called the suprachiasmatic nucleus, which is a cluster of neurons that then sends a huge number of other signals, electrical and chemical, out to your entire body that triggers that cortisol increase, provides a wake-up signal for your brain and body, and sets in motion a timer for you to fall asleep later that night.
这些神经元对强光的反应最好，尤其是在清晨醒来后，它们最能向位于口腔顶部的一组神经元（称为视交叉上核）发出信号，视交叉上核是一组神经元，然后向您的整个身体发送大量其他信号（电信号和化学信号），从而触发皮质醇增加，为您的大脑和身体提供唤醒信号，并启动计时器让您在当晚晚些时候入睡。
Here's what you do, or at least here's what I do.
这就是你所做的，或者至少这就是我所做的。
I wake up in the morning, and I want to reach for my phone.
我早上醒来，我想伸手去拿手机。
But I know that even if I were to crank up the brightness on that phone screen, it's not bright enough to trigger that cortisol spike and for me to be at my most alert and focused throughout the day and to optimize my sleep at night.
但我知道，即使我调高手机屏幕的亮度，它也不足以触发皮质醇峰值，无法让我全天保持最警觉和专注，并优化我晚上的睡眠。
So what I do is I get out of bed and I go outside, and if it's a bright, clear day and the sun is low in the sky or the sun is starting to get overhead, what we call low solar angle, then I know I'm getting outside at the right time.
所以我要做的就是起床出去，如果天气晴朗，太阳在天空中很低，或者太阳开始从头顶升起，我们称之为低太阳角，那么我知道我在正确的时间出去了。
Especially on cloudy days, you want to get outside and get as much light energy or photons in your eyes.
尤其是在阴天，您想要到户外并让眼睛获得尽可能多的光能或光子。
But let's say it's a very clear day and I can see where the sun is.
但假设这是一个非常晴朗的日子，我可以看到太阳在哪里。
I do not need to stare directly into the sun.
我不需要直视太阳。
So the way to get this sunlight viewing early in the day is to look toward the sun.
因此，在清晨观看阳光的方法就是朝太阳看。
Never look at any light, sunlight or otherwise, that's so bright that it's painful to look at because you can damage your eyes.
永远不要看任何光线、阳光或其他东西，它们太亮了，看着会很痛苦，因为会损伤眼睛。
But for this morning sunlight viewing, it's best to not wear sunglasses.
但早上看阳光时，最好不要戴墨镜。
That's right, to not wear sunglasses.
没错，就是不戴墨镜。
It is absolutely fine to wear eyeglasses or contact lenses, so-called corrective lenses.
戴眼镜或隐形眼镜（即所谓的矫正镜片）绝对没问题。
In fact, those will serve you well in this practice or this tool because they will focus the light onto your neural retina and onto those melanopsin intrinsically photosensitive ganglion cells.
事实上，这些将在这个练习或这个工具中为您提供很好的服务，因为它们会将光线聚焦到您的神经视网膜和那些黑视蛋白本质上感光的神经节细胞上。
This is grounded in the core of our physiology.
这是基于我们生理学的核心。
There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day, and it has a powerful, positive impact on your ability to fall and stay asleep at night.
事实上，有数百篇（甚至数千篇）高质量的同行评审论文表明，清晨观看光线是全天清醒的最有力刺激，并且它对您夜间入睡和保持睡眠的能力具有强大而积极的影响。
So this is really the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day.
因此，这确实是确保夜间良好睡眠和白天感觉更加清醒的基本动力工具。
If you wake up before the sun is out, you can, and probably should, flip on artificial lights in your internal home environment or apartment or wherever you happen to live if your goal is to be awake.
如果您在太阳出来之前醒来，如果您的目标是保持清醒，您可以而且可能应该在您的内部家庭环境或公寓或您居住的任何地方打开人造灯。
If you wake up at 4:00 in the morning and you need to be awake, well, then turn on artificial lights.
如果您早上 4:00 起床并且需要保持清醒，那么请打开人造灯。
If you're asking whether or not turning on artificial lights can replace sunlight at those hours, unfortunately, the answer is no. Unless you have a very special light, and we'll talk about what kind of light, the bright artificial lights in your home environment are not, I repeat, are not going to be sufficiently bright to turn on the cortisol mechanism and the other wake-up mechanisms that you need early in the day.
如果你问在这些时间打开人造灯是否可以代替阳光，不幸的是，答案是否定的。除非你有一种非常特殊的光，我们将讨论哪种光，否则我再说一遍，你的家庭环境中明亮的人造光不会足够亮来打开皮质醇机制和你在一天早些时候需要的其他唤醒机制。
The diabolical twist, however, is that those lights in your home or apartment, or even on your phone, are bright enough to disrupt your sleep if you look at them too late at night or in the middle of the night.
然而，可怕的是，如果你在深夜或半夜看它们，你家里或公寓里的灯，甚至手机上的灯，都足够亮，足以扰乱你的睡眠。
So there's this asymmetry in our retinal, our eye biology, and in our brain's biology, whereby early in the day, right around waking, you need a lot of light, a lot of photons, a lot of light energy.
因此，我们的视网膜、眼睛的生物学和大脑的生物学都存在这种不对称性，因此在清晨，刚醒来时，您需要大量的光、大量的光子、大量的光能。
And artificial lights generally just won't accomplish what you need them to accomplish.
人造光通常无法完成您需要它们完成的任务。
But at night, even a little bit of artificial light can really mess up your so-called circadian, your 24-hour clocks, and all these mechanisms that we're talking about.
但在晚上，即使是一点点人造光也会真正扰乱你所谓的昼夜节律、24 小时时钟以及我们正在谈论的所有这些机制。
On cloudy days, you especially need to get outside.
阴天尤其需要外出。
I repeat, on cloudy days, overcast days, you especially need to get outside and get sunlight.
我再说一遍，阴天、阴天，特别需要到户外去晒晒太阳。
You just need to get more of it.
你只需要获得更多。
Now, how much light and how much light viewing do you need?
现在，您需要多少光线和多少光线观看？
This is going to vary depending on person and place, literally where you live on Earth, whether or not there's a lot of tree cover, whether or not you're somebody who has sensitive eyes or less sensitive eyes.
这会因人和地点而异，实际上你住在地球上的地方，是否有很多树木覆盖，无论你是眼睛敏感还是不敏感的人。
It's really impossible for me to give an absolute prescriptive, but we can give some general guidelines.
我确实不可能给出绝对的规定，但我们可以给出一些一般性的指导方针。
In general, on a clear day, meaning no cloud cover or minimal cloud cover, you want to get this sunlight exposure to your eyes for about five minutes or so.
一般来说，在晴朗的日子里，即没有云层或云层很少的情况下，您希望让阳光照射到您的眼睛大约五分钟左右。
It could be three minutes one day, it could be seven minutes the next day, about five minutes.
一天可能是三分钟，第二天可能是七分钟，大约五分钟。
On a day where there's cloud cover, so the sun is just peeking through the clouds or it's more dense cloud cover, you want to get about 10 minutes of sunlight exposure to your eyes early in the day.
在有云层的日子，太阳只是从云层中探出头来，或者云层比较厚，您需要在清晨让眼睛接受大约 10 分钟的阳光照射。
And on days that are really densely overcast or maybe even are rainy, you're going to want to get as much as 20 or 30 minutes of sunlight exposure.
在阴天或者甚至下雨的日子里，您需要接受 20 或 30 分钟的阳光照射。
Just don't try and get this sunlight exposure through a windshield of a car or a window, whether or not it's tinted or otherwise.
只是不要试图通过汽车的挡风玻璃或窗户让阳光照射，无论它是否有色或其他。
It takes far too long.
这需要太长的时间。
It's simply not going to trigger the relevant mechanisms.
它根本不会触发相关机制。
Now, if you live in a part of the world Where it's extremely dark and overcast, or the weather won't let you outside, or you live in a cave, there are sunlight simulators or daylight simulators that you can purchase.
现在，如果您生活在世界上一个极其黑暗和阴天的地方，或者天气不允许您外出，或者您住在洞穴里，您可以购买阳光模拟器或日光模拟器。
Those are quite expensive in general.
一般来说，这些都相当昂贵。
Therefore, I suggest cheaper options that work just as well because they get just as bright.
因此，我建议使用更便宜但效果同样好的选择，因为它们同样明亮。
Things like ring lights that are sold in order for people to take selfies and this kind of thing.
像环形灯之类的东西，是为了人们自拍而出售的。
A LED tablet will work pretty well.
LED 平板电脑效果很好。
I actually have one of those and I put it on my desk all morning, even though I still get outside and look at sunlight first thing in the morning.
事实上，我有一个这样的东西，我整个早上都把它放在桌子上，尽管我早上第一件事仍然是到外面看阳光。
Again, also especially, I should say, on cloudy days.
再说一次，我应该说，尤其是在阴天。
Many of our listeners live in locations throughout the world where, for instance, during the winter it gets very, very dark, so they can't get sufficient sunlight.
我们的许多听众生活在世界各地，例如，在冬天，天气会变得非常非常黑暗，因此他们无法获得足够的阳光。
But get that morning light, ideally from sunlight, and take into account all the specific points that I've given you here.
但是要获取晨光，最好是阳光，并考虑我在这里给你的所有具体要点。
When you start doing this, you'll notice that your body will start to feel more energized, and it will feel more energized more quickly.
当你开始这样做时，你会发现你的身体会开始感觉更有活力，而且会更快地感觉更有活力。
You'll actually start to notice this mechanism kicking in each day, especially if you're paying attention to your physiology.
实际上，你会开始注意到这种机制每天都在发挥作用，尤其是当你关注自己的生理机能时。
It's that diffuse, very bright sunlight, that photon energy that you really want, that's going to set all the rhythms of your brain and body in the proper way.
这是你真正想要的那种漫射的、非常明亮的阳光，那种光子能量，它将以正确的方式设定你的大脑和身体的所有节奏。
Not just that cortisol peak, but it's going to trigger proper metabolism.
不仅仅是皮质醇达到峰值，它还会触发适当的新陈代谢。
It's going to set a timer for you to be able to fall asleep about 16 hours later.
它会设置一个计时器，让您在大约 16 小时后入睡。
It's also going to suppress any melatonin, a hormone that makes you sleepy, that happens to be swimming around in your bloodstream at the time you wake up.
它还会抑制任何褪黑激素，一种让你昏昏欲睡的激素，当你醒来时，它恰好在你的血液中游动。
It does a number of other things, too, including interact with the adenosine system and kind of wash out some of the adenosine that might still be residual if you didn't sleep enough.
它还有很多其他作用，包括与腺苷系统相互作用，以及清除一些如果你睡眠不足的话可能仍然残留的腺苷。
Fundamentally speaking, get that morning sunlight viewing.
从根本上来说，就是在早晨的阳光下观看。
I promise you will be grateful that you did.
我保证你会感激你所做的。
It makes everybody feel better, feel more alert, and it will greatly assist with your ability to fall and stay asleep later that night.
它让每个人都感觉更好，感觉更警觉，并且将极大地帮助您在当晚晚些时候入睡和保持睡眠。
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.
八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
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 nearly five 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近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.
例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
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。
You will also want to leverage not just light, but temperature as a tool.
您不仅需要利用光，还需要利用温度作为工具。
If you are inclined, it would be wise to try and increase your core body temperature a bit more quickly than it would otherwise if you were to just shuffle around outside, get your sunlight, maybe read a little bit, et cetera.
如果你愿意的话，明智的做法是尝试比在外面闲逛、晒太阳、读一点书等等更快地提高你的核心体温。
And there are two main ways you can do that.
有两种主要方法可以做到这一点。
The first way is to get into cold water of some sort.
第一种方法是进入某种冷水中。
So this could be a cold shower of anywhere from one to three minutes.
所以这可能是一到三分钟的冷水澡。
This could be an ice bath, if that's your thing.
如果你喜欢的话，这可以是冰浴。
It could be a cold tub, or if you own a cold tub that's specifically designed for deliberate cold exposure.
它可能是一个冷水浴缸，或者如果您拥有一个专门为故意暴露在寒冷环境中而设计的冷水浴缸。
Get under some cold water.
喝点冷水。
One to three minutes of cold water exposure will wake you up because of that adrenaline release, and, and I want to highlight the and, it will serve to increase your core body temperature.
暴露在冷水中一到三分钟会让你醒来，因为肾上腺素会释放，而且，我想强调的是，它会提高你的核心体温。
That's right.
这是正确的。
If you put something cold on the surface of your body, your brain, a little cluster of neurons in the so-called medial preoptic area, act as a thermostat and say, "Ah, the external of my body is cold, and therefore, I'm going to heat up my core body temperature." So this is a little bit paradoxical.
如果你把一些冷的东西放在你的身体表面，你的大脑，即所谓的内侧视前区的一小群神经元，就会充当恒温器并说：“啊，我身体的外部很冷，因此，我要加热我的核心体温。”所以这有点自相矛盾。
People think, oh, if you get into cold water or an ice bath, your body temperature is going to drop.
人们认为，哦，如果你进入冷水或冰浴，你的体温就会下降。
And indeed, that's true if you stay in for a while.
事实上，如果你呆在家里一段时间，情况确实如此。
But if you just get in for about one to three minutes, or under the cold shower for one to three minutes, your core body temperature will increase.
但如果你只洗一到三分钟，或者洗冷水澡一到三分钟，你的核心体温就会升高。
So this is great for waking up.
所以这对于起床来说非常有用。
And we have exercise.
而且我们还有锻炼。
One of the best ways to increase your core body temperature early in the day is to do exercise.
清晨提高核心体温的最佳方法之一就是锻炼。
I always say the best time to exercise, at least what the research points to, is immediately when you wake up in the morning.
我总是说，至少研究表明，最好的锻炼时间是早上醒来时。
It could be a walk, so you can get your sunlight exposure while you're taking a walk first thing in the morning.
可以是散步，这样您早上第一件事就是散步时可以享受阳光照射。
It could be a light jog.
可以是轻微的慢跑。
It could be skipping rope.
可能是跳绳。
But try and get your core body temperature increased first thing in the morning.
但早上第一件事就是尝试提高你的核心体温。
And a great way to do that is with the cold water and/or with exercise.
一个很好的方法就是喝冷水和/或锻炼。
And again, it doesn't have to be your full-blown workout for the day if you're doing workouts consistently, which I hope everybody is, because everybody really should exercise.
再说一次，如果你坚持锻炼，那么这不一定是你当天的全面锻炼，我希望每个人都是如此，因为每个人都应该锻炼。
Right now, you'll notice we're only focused on this early part of the day, and you might be saying, "Wait a second.
现在，您会注意到我们只关注一天的早些时候，您可能会说，“等一下。
I thought this was an episode about tools for sleep." Well, everything that we're talking about doing in these first 60 to 90 minutes of the day really set in motion a wave of biological cascades that carry through the entire day and into the evening and into the night and really do serve to optimize sleep.
我认为这是一集关于睡眠工具的剧集。”好吧，我们所说的在一天的前 60 到 90 分钟内所做的一切确实启动了一波生物级联反应，这种反应持续一整天，一直持续到晚上，确实有助于优化睡眠。
So just hang in there with me.
所以就和我一起坚持下去吧。
So the next category of tool for use early in the day is caffeine.
因此，下一类适合早上使用的工具是咖啡因。
You do not have to drink caffeine.
您不必喝咖啡因。
So what I'm about to describe are ways to leverage caffeine use to optimize sleep and wakefulness if you are comfortable with caffeine.
因此，如果您对咖啡因感到满意，我将要介绍的是利用咖啡因来优化睡眠和清醒的方法。
Caffeine is something that a lot of people consume early in the day.
咖啡因是很多人在一天中早些时候摄入的东西。
How much depends on your tolerance, and there's a lot of individual variability here.
多少取决于您的耐受力，并且这里存在很大的个体差异。
Again, caffeine is adenosine antagonist, or effectively works as adenosine antagonist, and limits sleepiness.
同样，咖啡因是腺苷拮抗剂，或者有效地充当腺苷拮抗剂，并限制睡意。
And for many people, shifting that caffeine intake from immediately after waking in the morning to 90 to 120 minutes gives them a much longer arc of energy throughout the day, and they don't feel the need To drink more caffeine later in the afternoon.
对于许多人来说，将咖啡因的摄入量从早上醒来后立即改为 90 到 120 分钟，可以让他们全天精力充沛，而且他们不觉得需要在下午晚些时候喝更多咖啡因。
If you do drink caffeine later in the afternoon, really try and limit the total amount or drink decaf.
如果您在下午晚些时候确实喝咖啡因，请真正尝试限制总量或喝无咖啡因的饮料。
Certainly keep the total amount to less than 100 milligrams if you are interested in getting into the best possible sleep.
如果您想获得最佳睡眠质量，请务必将总量控制在 100 毫克以下。
And I say this knowing that many people, including myself, can drink a double espresso with 200 milligrams of caffeine or more at 5:00 PM or even 6:00 PM or after dinner, and still, quote unquote, fall asleep fine or still sleep fine.
我这么说是因为，包括我自己在内的许多人都可以在下午 5:00 甚至下午 6:00 或晚饭后喝一杯含有 200 毫克或更多咖啡因的双份浓缩咖啡，并且仍然可以睡得很好或仍然睡得很好。
There are more and more papers all the time that point to the fact that caffeine intake late in the day, after 4:00 PM that is, can really disrupt the architecture of your sleep.
越来越多的论文指出，一天中晚些时候（即下午 4:00 之后）摄入咖啡因确实会扰乱您的睡眠结构。
So you might think you're sleeping well, but you're not sleeping nearly as well as you could if you avoided caffeine in those afternoon hours.
因此，您可能认为自己睡得很好，但如果您在下午不摄入咖啡因，那么您的睡眠质量就不会达到应有的水平。
Now, some of you might be doing your main bout of exercise first thing in the morning, and you want your caffeine before that bout of exercise.
现在，你们中的一些人可能会在早上第一件事就是进行主要的锻炼，并且您需要在锻炼之前摄入咖啡因。
In that case, I say go for it.
在这种情况下，我说那就去做吧。
I absolutely respect the fact that people have different work schedules, kids schedules, et cetera.
我绝对尊重人们有不同的工作时间表、孩子时间表等等这一事实。
So if you want to do some or none or all these tools, that's really up to you.
因此，如果您想要使用某些工具、不使用或全部使用这些工具，那完全取决于您。
I'm just providing them to you in the simplest form that I can possibly provide them.
我只是以我能提供的最简单的形式向您提供它们。
Now, the other lever or tool that you have available to you is food.
现在，您可以使用的另一个杠杆或工具是食物。
Not just what you eat, but when you eat.
不只是你吃什么，而是当你吃的时候。
And it turns out that if you eat early in the day, you support a biological clock mechanism that will make you more alert early in the day.
事实证明，如果你在一天中早些时候吃东西，你就支持了一种生物钟机制，它会让你在一天中早些时候更加警觉。
That said, many people choose to fast in the early morning hours of the day or in the first part of the day.
也就是说，许多人选择在一天的清晨或一天的第一时间禁食。
I'm one such person.
我就是这样的人之一。
I generally don't ingest any food until about 11:00 AM or 12 noon.
我一般要到上午 11:00 或中午 12 点左右才会进食任何食物。
Sometimes I'll have breakfast.
有时我会吃早餐。
If people are meeting for brunch or breakfast, I will have breakfast for social reasons every once in a while.
如果人们聚在一起吃早午餐或早餐，我会出于社交原因偶尔吃早餐。
But most of the time I don't eat until about lunchtime.
但大多数时候我直到午餐时间才吃饭。
However, some people are really hungry when they wake up in the morning.
然而，有些人早上起床后确实很饿。
Just know that if you eat early in the day, you are further triggering an increase in metabolism and in temperature that will make you more alert.
只要知道，如果您在一天中较早进食，您会进一步触发新陈代谢和体温的增加，这将使您更加警觉。
So you don't have to eat early in the day, but you can start to see how these different tools layer together.
因此，您不必一大早就吃东西，但您可以开始了解这些不同的工具如何组合在一起。
Sunlight viewing, exercise, cold water, eating.
阳光观赏、锻炼、冷水、饮食。
Many of them are converging on the same mechanisms.
其中许多都集中在相同的机制上。
In fact, when you drink caffeine, there's also a small increase in body temperature due to the adrenaline increase that it stimulates.
事实上，当你喝咖啡因时，由于它刺激肾上腺素增加，体温也会略有升高。
So all of these things can be layered on top of one another, or you can use them individually or think about them individually.
因此，所有这些东西都可以叠加在一起，或者您可以单独使用它们或单独考虑它们。
Now, food is an interesting lever or tool because it's not just about when you eat, but it's also about what you eat.
现在，食物是一个有趣的杠杆或工具，因为它不仅与你何时吃东西有关，还与你吃什么有关。
And I've talked a lot about eating for energy and what that means in terms of caloric energy versus neural energy, et cetera, in previous podcast episodes.
在之前的播客节目中，我已经谈论了很多关于通过饮食获取能量以及这在热量能量与神经能量等方面意味着什么。
We're not going to focus on that now because that's very nuanced.
我们现在不打算关注这一点，因为这是非常微妙的。
All that said, if you eat a very large meal, it doesn't matter if you slept terrifically well 10 hours the night before, or if you are about to go to sleep, or if it's the middle of the afternoon.
话虽如此，如果你吃了一顿大餐，无论你前一天晚上 10 个小时睡得好不好，或者你正要睡觉，或者是在下午三点左右，都没有关系。
If your gut is full of food, there's just a large volume of food in your gut, it's going to divert a lot of blood and other critical resources away from other organs of your body, in particular your brain, and you're going to be sleepy after eating a big meal.
如果你的肠道充满了食物，那么你的肠道里就有大量的食物，它会从你身体的其他器官，特别是你的大脑中转移大量的血液和其他重要资源，你在吃了一顿大餐后就会犯困。
So this is sort of a duh, but I think oftentimes in the discussions about what to eat for energy, people neglect to consider food volume as a strong parameter or variable in that discussion.
所以这有点废话，但我认为在关于吃什么来获取能量的讨论中，人们经常忽视将食物量视为讨论中的一个重要参数或变量。
So if you eat a huge breakfast, it's likely that you are going to be tired immediately after eating that breakfast, unless, of course, you exercise very hard prior to that and you metabolize all that food very quickly.
因此，如果您吃一顿丰盛的早餐，那么吃完早餐后您很可能会立即感到疲倦，当然，除非您在此之前进行了非常努力的锻炼并且很快地代谢了所有食物。
So if you do decide to eat in the first few hours of the morning, just understand that you are setting or you are helping to set a food entrained, as it's called, circadian clock.
因此，如果您决定在早上的最初几个小时内进食，只需了解您正在设置或正在帮助设置食物所携带的生物钟即可。
Light, temperature, timing of food intake, movement, and exercise, all of these things literally funnel in, in a neural sense, they funnel into this thing that we call the circadian clock, and they let that clock, that set of neurons, predict when you are likely to be eating and active and viewing sunlight the next day and the next day and the next day.
光、温度、食物摄入时间、运动和锻炼，所有这些东西实际上都在汇集，从神经意义上来说，它们汇集到我们称之为生物钟的东西中，它们让那个生物钟，那组神经元，预测你第二天什么时候可能会进食、活动和看到阳光。
So what all these tools do is they really set up a cascade.
所以所有这些工具的作用是它们真正建立了一个级联。
Think of it as kind of a wave front of wakefulness and focus throughout the day.
将其视为全天清醒和集中注意力的波阵面。
It'll take you through the middle of the day and the afternoon stages we'll talk about in a few minutes.
它将带您完成中午和下午的阶段，我们将在几分钟后讨论。
But really, they take you to this period that is about 5:00 PM until your bedtime, a second critical period in which you need to leverage particular tools in order to get and stay asleep optimally and to be able to sleep through the night.
但实际上，它们会带您进入下午 5:00 左右直到就寝时间的这段时期，这是第二个关键时期，您需要利用特定的工具才能以最佳状态入睡并保持睡眠状态，并能够睡整夜。
So really there are three critical periods throughout each 24-hour cycle.
因此，每个 24 小时周期实际上存在三个关键时期。
And during each of those critical periods, you're going to want to do as many specific things as you can to optimize your wakefulness and focus and mood throughout the day and your sleep at night.
在每个关键时期，您都需要做尽可能多的具体事情，以优化您全天的清醒度、注意力和情绪以及晚上的睡眠。
The first critical period is the one that we've been talking about up until now.
第一个关键时期是我们迄今为止一直在谈论的时期。
Things like morning sunlight, viewing caffeine 90 to 120 minutes after waking, exercise and so on.
比如早晨的阳光、起床后 90 到 120 分钟喝咖啡、锻炼等等。
And it really encompasses the time from which you wake up until about three hours after waking.
它实际上涵盖了从您醒来到醒来后大约三个小时的时间。
The second critical period is the time throughout the day and afternoon leading into evening.
第二个关键时期是一天中和下午到晚上的时间。
So you may ask, what are the things that you can do throughout the day, the middle of your day, and into the afternoon and evening hours that are really going to set you up for the best possible sleep later that night?
因此，您可能会问，全天、中午、下午和晚上可以做哪些事情才能真正让您在晚上获得最佳睡眠？
Well, there are a few dos and there are a few don'ts.
好吧，有一些该做的事情，也有一些不该做的事情。
First of all, be careful about ingesting too much caffeine throughout the middle of the day.
首先，要小心不要在中午摄入过多的咖啡因。
That's kind of an obvious one for the reasons that we talked about earlier.
出于我们之前讨论过的原因，这是一个显而易见的问题。
Second of all, if you are a napper, and I raise my hand now, for those of you listening, I'm raising my right hand because I love naps.
其次，如果你是小睡者，我现在举手，对于你们中听的人，我举起右手，因为我喜欢小睡。
I've always loved naps.
我一直很喜欢午睡。
Should you nap?
你应该小睡吗？
Should you not nap?
你不应该午睡吗？
That's a question that I get asked a lot and that I asked Dr. Matthew Walker when he was a guest on this podcast.
这是一个我经常被问到的问题，当马修·沃克博士作为这个播客的嘉宾时，我问过他。
Here was his answer, and here's what the data support.
这是他的答案，这是数据支持的。
It is fine to nap in the afternoon, but don't nap so late in the day or for so long that it disrupts your ability to fall and stay asleep at night for your major sleep bout.
下午小睡是可以的，但不要在一天中小睡得太晚或太长，否则会影响您在晚上的主要睡眠阶段入睡和保持睡眠的能力。
I should also say you do not have to nap.
我还应该说你不必小睡。
It's kind of an interesting phenomenon that happens on these podcasts and on social media where we'll talk about naps and the fact that naps are great and don't make them longer than 90 minutes.
这是一种有趣的现象，发生在这些播客和社交媒体上，我们会谈论小睡，事实上小睡很棒，而且小睡的时间不会超过 90 分钟。
But then all the non-nappers get really worried like, "Wait, am I supposed to nap?
但随后所有不打瞌睡的人都会非常担心，“等等，我应该打瞌睡吗？
I don't like naps.
我不喜欢小睡。
I wake up groggy."
我醒来时昏昏沉沉的。”
You do not have to nap.
你不必小睡。
In fact, if you can make it through your whole day without napping, great, more power to you.
事实上，如果你能一整天不打瞌睡，那就太好了，你会更有力量。
So this critical period throughout the day is one in which most people are doing a lot of stuff.
因此，一天中的这个关键时期是大多数人做很多事情的时期。
They're emailing and picking up kids and they're exercising and they're commuting and doing all sorts of things, taking phone calls and Zooms, et cetera.
他们发电子邮件、接孩子、锻炼身体、通勤、做各种各样的事情、接电话和 Zoom 等等。
But if you can get that period of deep relaxation through a nap or NSDR That's going to serve you well.
但如果你能通过小睡或 NSDR 获得一段深度放松的时间，那就对你很有帮助。
Try not to drink too much caffeine, certainly no more than 100 milligrams of caffeine after 4:00 PM if your goal is to fall asleep at a reasonably normal time.
尽量不要喝太多咖啡因，如果您的目标是在合理的正常时间入睡，那么下午 4:00 后咖啡因的摄入量当然不要超过 100 毫克。
And for those of you that exercise in the afternoon, understand that if you exercise very intensely, so this might be weight training or running or some other very intense exercise, typically that's going to further increase your body temperature, and it's going to so-called delay your circadian clock.
对于那些在下午锻炼的人来说，要明白，如果您锻炼得非常剧烈，那么这可能是重量训练或跑步或其他一些非常剧烈的锻炼，通常会进一步提高您的体温，并且会延迟您的生物钟。
It's going to make it such that you want to fall asleep a little bit later, maybe even a lot later.
这会让你想晚一点，甚至很晚才能入睡。
So if you're exercising in the afternoon or evening and that's the only time you can exercise or that's the time that you prefer to exercise, great.
因此，如果您在下午或晚上锻炼，并且这是您唯一可以锻炼的时间，或者这是您更喜欢锻炼的时间，那就太好了。
Just know that you are delaying your circadian clock.
只要知道你正在推迟你的生物钟即可。
You are making it such that you will naturally want to go to sleep later and wake up later.
你这样做会让你自然地想要晚睡晚起。
Contrast that with if you exercise early in the day, say, immediately after waking up or in the first zero to four hours after waking.
与此相反，如果您在一天的早些时候锻炼，例如醒来后立即锻炼或醒来后的前零到四个小时内锻炼。
In most cases, that's not going to shift your circadian clock much.
在大多数情况下，这不会对您的生物钟产生太大影响。
This critical period two, or second critical period I should say, during the middle of the day, is a time in which you should be doing certain things and avoiding doing certain things.
这个关键时期二，或者我应该说的第二个关键时期，在一天的中间，是一个你应该做某些事情和避免做某些事情的时间。
So that raises the question of whether or not you should also be getting a lot of light, in particular sunlight, throughout the day.
因此这就提出了一个问题：您是否也应该全天接受大量的光照，特别是阳光。
Now on the face of it, you might just think, yes, sunlight's great.
从表面上看，您可能会想，是的，阳光很棒。
Provided we're not getting a sunburn and we're not staring at the sun and damaging our eyes, we should get as much sunlight as we possibly can.
只要我们没有被晒伤，也没有盯着太阳而伤害我们的眼睛，我们就应该尽可能多地接受阳光照射。
However, because light is such a powerful stimulus for controlling the timing of your sleepfulness or sleepiness, I should say, and wakefulness, we might want to be cautious about how much light we are viewing in the afternoon, in particular in the early evening hours.
然而，由于光对于控制你的睡意或困倦（我应该说）以及清醒的时间来说是一种强大的刺激，因此我们可能需要谨慎对待下午（尤其是傍晚时分）看到的光量。
Well, turns out it's not so straightforward.
好吧，事实证明事情并不那么简单。
Viewing, so sunlight to the eyes, sunlight in the late afternoon and evening hours, so again, depends on time of year, depends on location that you happen to be in.
观看，所以阳光照射到眼睛，下午晚些时候和晚上的阳光，所以同样，取决于一年中的时间，取决于你碰巧所在的位置。
But getting some sunlight in your eyes for, again, maybe five or 10, maybe 30 minutes depending on how much cloud cover there is, doing that in the afternoon serves an additional beneficial purpose, which is you inoculate your nervous system against some of the negative effects of bright artificial light or even dim artificial light in the nighttime hours between 10:00 PM and 4:00 AM, which is really critical period three and we'll talk about what to do and what to not do during critical period three of every 24-hour cycle.
但是，再次让眼睛接受阳光照射，可能为 5 或 10 分钟，也可能为 30 分钟，具体取决于云层的多少，在下午这样做还有一个额外的有益目的，即让您的神经系统免受明亮的人造光甚至夜间 10:00 到凌晨 4:00 之间昏暗的人造光的负面影响，这实际上是第三个关键时期，我们将讨论在每个关键时期该做什么和不该做什么。 24小时循环。
But to make it very clear what I'm saying here, get that morning sunlight in your eyes, but also get some sunlight in your eyes in the late afternoon and evening hours when the sun is at so-called low solar angle, when it starts to descend in the sky.
但为了清楚地表达我在这里所说的意思，让早晨的阳光进入你的眼睛，而且在下午晚些时候和傍晚时分，当太阳处于所谓的低太阳角时，当它开始在天空中下降时，让一些阳光进入你的眼睛。
Getting that sunlight in your eyes in the late afternoon and evening signals to that clock that it's evening time and that sleep is coming.
在下午晚些时候和晚上让阳光照射到您的眼睛中，会向时钟发出信号，表明现在是晚上时间，睡眠即将来临。
It also serves as a second anchor that tells your brain and body, "Hey, it's evening.
它还可以作为第二个锚点，告诉你的大脑和身体：“嘿，现在是晚上了。
The sun is descending." Those yellows and blues and oranges that you see in the evening sunsets, those signal to your brain and body that evening is there and that nighttime is coming, and they're really establishing a second reference point or wavefront of biological signals that are going to optimize your nighttime hours and your transition into really terrific sleep.
太阳正在落山。”你在傍晚的日落中看到的那些黄色、蓝色和橙色，这些信号向你的大脑和身体发出傍晚已经到来、夜晚即将到来的信号，它们实际上正在建立第二个参考点或生物信号波前，这将优化你的夜间时间，让你过渡到真正美妙的睡眠。
I'd like to take a quick break and acknowledge our sponsor, AG1.
我想稍微休息一下并感谢我们的赞助商 AG1。
AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.
AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。
I discovered AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了 AG1，那时我还没有播客，从那时起我就每天都在服用它。
The reason I started taking AG1, and the reason I still take it every day, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用 AG1 的原因，以及我仍然每天服用的原因，是因为据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。
AG1 is designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps that you might have in your daily nutrition.
AG1 旨在支持肠道健康、免疫健康和整体能量等方面，它通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
I get asked pretty much all the time, if I could only take one supplement, what should that supplement be?
我经常被问到，如果我只能服用一种补充剂，那么该补充剂应该是什么？
And my answer is always AG1.
我的答案始终是AG1。
It has just been so helpful for supporting all aspects of physical health, mental health, and performance.
它对于支持身体健康、心理健康和表现的各个方面都非常有帮助。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away a free bottle of their new omega-3 coenzyme Q10 product.
AG1 限时免费赠送一瓶新的 omega-3 辅酶 Q10 产品。
Omega-3 and coenzyme Q10 are known to support cardiovascular health, cellular health, and energy generally, brain health, and much more.
众所周知，Omega-3 和辅酶 Q10 可支持心血管健康、细胞健康、能量、大脑健康等。
I personally take them both every day.
我个人每天都会服用它们。
Again, go to drinkag1.com/huberman to get a free bottle of the new omega-3 coenzyme Q10 with your first AG1 subscription.
同样，请访问 Drinkag1.com/huberman，首次订阅 AG1 即可免费获得一瓶新型 omega-3 辅酶 Q10。
So now let's talk about what I'm calling critical period three of each 24-hour cycle.
现在我们来谈谈我所说的每个 24 小时周期的第三个关键时期。
So this would be the period of time of late evening, so it might be 6:00 PM for some, depending on when you go to sleep, or 7:00 PM, extending into the hours in which you decide to get into bed and go to sleep and then throughout the night.
因此，这可能是深夜的一段时间，因此对某些人来说可能是下午 6:00（具体取决于您何时入睡），或者是晚上 7:00，延伸到您决定上床睡觉的时间，然后整个晚上。
There are a number of things that you're going to want to do, and there are a number of things that you are going to want to avoid doing in order to optimize your sleep.
为了优化睡眠，您需要做很多事情，也需要避免做很多事情。
First of all, you're going to want to avoid bright artificial lights of any color.
首先，您需要避免任何颜色的明亮人造光。
Once the sun goes down, you would be wise to try and dim the lights in your indoor environment.
一旦太阳下山，明智的做法是尝试调暗室内环境的灯光。
If you are going to use light at night, and most people do, I would encourage you to use as little artificial light as is required to carry out the activities you need to require safely.
如果您要在夜间使用灯光（大多数人都会这样做），我建议您在安全开展活动所需的范围内使用尽可能少的人造光。
If you're watching a television show or you're watching something on your computer, dim that screen way, way down, as dim as possible while still, of course, being able to view what you need to view.
如果您正在观看电视节目或正在计算机上观看某些内容，请将屏幕调暗，调低，尽可能调暗，当然，仍然能够查看您需要查看的内容。
That bright light exposure will absolutely quash any melatonin that happens to be circulating in your brain and body.
强光照射绝对会消除大脑和身体中正在循环的任何褪黑激素。
Now, melatonin, a lot of people think of as a supplement, but melatonin is naturally released as the evening comes about and into the nighttime hours.
现在，很多人认为褪黑激素是一种补充剂，但褪黑激素会随着傍晚的到来和夜间时间而自然释放。
It's a hormone that makes you feel sleepy and allows you to fall asleep.
它是一种让你感到困倦并让你入睡的激素。
So viewing bright light in the late evening hours and nighttime hours is really not good for your sleep quality and your ability to fall and stay asleep.
因此，在深夜和夜间观看明亮的光线确实不利于您的睡眠质量以及入睡和保持睡眠的能力。
So for most people, a simple rule of thumb is going to be avoid bright artificial lights of all colors, and in particular, overhead bright artificial lights between the hours of 10:00 PM and 4:00 AM.
因此，对于大多数人来说，一个简单的经验法则是避免使用各种颜色的明亮人造灯，特别是晚上 10:00 到凌晨 4:00 之间头顶上明亮的人造灯。
Use only as much light as is absolutely necessary in order to carry out the routines and activities you need to carry out safely.
仅使用绝对必要的光线，以便安全地进行日常活动和活动。
Now, that's light, but As you recall, we also have this tool related to temperature, and you're probably not going to be surprised that the way to leverage temperature in the evening is the exact opposite of the way that you want to leverage temperature early in the day.
现在，这很简单，但正如您所记得的，我们也有这个与温度相关的工具，您可能不会感到惊讶，晚上利用温度的方式与您想要利用白天早些时候温度的方式完全相反。
Early in the day, temperature increases from cold showers or exercise, et cetera, wake you up.
清晨，冷水淋浴或运动等导致体温升高，让您醒来。
What that means is that taking a cold shower late at night is probably a bad idea.
这意味着深夜洗冷水澡可能不是一个好主意。
Rather, taking a nice hot bath or a sauna, you might think would heat up your body, and indeed, that's what happens if you stay in a very long time.
相反，您可能会认为洗个热水澡或蒸桑拿会让您的身体变暖，事实上，如果您呆很长时间，就会发生这种情况。
But if you do a hot tub or a hot bath or a sauna in the evening and you don't stay in for more than 20 or 30 minutes, and you get out, you take maybe a cool-ish shower or a warm shower, then what happens is there's a compensatory cooling off of your core body temperature for the reasons we discussed earlier, and your body temperature will drop by one to three degrees, and it will make it much easier to get into sleep.
但如果你晚上洗个热水澡、洗热水澡或洗桑拿，并且在室内呆的时间不超过 20 或 30 分钟，然后你出去洗个凉水澡或温水澡，那么你的核心体温就会因为我们之前讨论过的原因而得到补偿性降温，你的体温会下降一到三度，这会让你更容易入睡。
So if you're somebody that enjoys hot baths, hot showers, or hot tubs, evening and nighttime is going to be the best time to do that if your goal is to facilitate sleep.
因此，如果您喜欢泡热水澡、热水淋浴或热水浴缸，并且您的目标是促进睡眠，那么傍晚和夜间将是泡热水澡的最佳时间。
Similarly, you should try and make your sleeping environment pretty cool, if not cold.
同样，您应该尝试让您的睡眠环境即使不冷，也相当凉爽。
Now, that doesn't mean you need to be cold while you're asleep.
现在，这并不意味着您在睡觉时需要保持寒冷。
You can get under as many blankets as you need, but it's a good idea to make your sleeping environment cool.
您可以根据需要盖上尽可能多的毯子，但最好让您的睡眠环境保持凉爽。
In fact, drop the temperature in that sleeping environment by at least three degrees.
事实上，将睡眠环境的温度至少降低三度。
You'll be happy that you did.
你会很高兴你这么做了。
You're going to want to sleep in a relatively cool or cold sleeping environment and then layer on the blankets as needed to stay asleep.
您需要在相对凉爽或寒冷的睡眠环境中睡觉，然后根据需要盖上毯子以保持睡眠。
If you lower the temperature in your sleeping environment, so lower the temperature in that room or use a controllable mattress cover that can cool down, like Eight Sleep or something of that sort, it's naturally going to make your sleep environment cooler.
如果你降低睡眠环境的温度，那么降低房间的温度，或者使用可以降温的可控床垫套，比如八睡之类的，自然会让你的睡眠环境变得凉爽。
And if you're too warm under the blankets, all you have to do is extend a hand or a foot out from under those blankets.
如果你在毯子下太热，你所要做的就是从毯子下面伸出一只手或一只脚。
Whereas, if the sleeping environment that you're in is too warm, there's very little you can do to cool off besides push off those blankets.
然而，如果您所处的睡眠环境太热，除了推开毯子之外，您几乎无法采取任何措施来降温。
But if the room is too warm, well, what are you going to do?
但如果房间太热，那么，你该怎么办？
You'd probably have to put your hands into some cool water or take a cool-ish shower or something for a couple of seconds.
您可能需要将手放入凉水中或洗个凉水澡或其他东西几秒钟。
That's not very practical.
这不太实用。
I would be remiss if I didn't touch on alcohol and CBD and THC.
如果我没有提到酒精、CBD 和 THC，那就是我的失职。
Many places, but not all, THC is illegal, although there are medical uses, and some places it's decriminalized, other places it's legal.
在很多地方，但不是全部，四氢大麻酚是非法的，尽管有医疗用途，有些地方它被非刑事化，其他地方它是合法的。
Alcohol, of course, is consumed almost as frequently as caffeine is consumed.
当然，人们饮用酒精的频率几乎与饮用咖啡因的频率一样。
The sleep that one gets after drinking alcohol is greatly disrupted sleep.
饮酒后的睡眠会受到极大的干扰。
THC and alcohol do help some people fall asleep and maybe even stay asleep.
四氢大麻酚和酒精确实可以帮助一些人入睡，甚至可能保持睡眠状态。
The architecture of that sleep is sub-optimal compared to the sleep they would get without alcohol or THC in their system.
与他们的系统中没有酒精或四氢大麻酚的睡眠相比，这种睡眠的结构并不是最佳的。
So I'm not here to tell you what to do or not to do.
所以我来这里不是为了告诉你该做什么或不该做什么。
I'm certainly not the substance police.
我当然不是缉毒警察。
That's not my role.
那不是我的角色。
I'm just reporting to you the biology.
我只是向你报告生物学。
If your sleep is not restoring you to the extent that you feel it should, or if you are regularly relying on a drink or two in order to fall asleep, or THC in order to fall asleep, that is disrupting your total pattern of sleep.
如果您的睡眠没有使您恢复到您认为应该的程度，或者您经常依靠一两杯饮料或 THC 来入睡，那么这就会扰乱您的整体睡眠模式。
Okay, so you've done everything correctly up until now.
好的，到目前为止您所做的一切都是正确的。
You got your morning routine from critical period one.
你从第一关键时期就开始了早晨的例行公事。
You got your afternoon routine.
你有下午的例行公事。
You saw some sunlight in the afternoon.
下午你看到了一些阳光。
You avoided caffeine in the eight hours or 10 hours before bedtime.
您在睡前 8 小时或 10 小时内避免摄入咖啡因。
You're not drinking alcohol.
你没有喝酒。
You've cooled down the room.
你已经让房间变凉了。
You're doing all these things right.
你做的所有这些事情都是正确的。
You've dimmed the lights, et cetera.
你把灯调暗了等等。
What else can we do in order to optimize our sleep?
我们还能做些什么来优化我们的睡眠？
I always say behavioral tools first, then look to nutrition, then if necessary, look to supplementation, and then if still necessary, look to prescription drugs, obviously prescribed by a board-certified physician.
我总是先说行为工具，然后寻找营养，然后如果有必要，寻找补充剂，然后如果仍然有必要，寻找处方药，显然是由经过委员会认证的医生开出的。
There are supplements that, for most people, will greatly improve their ability to fall and stay asleep.
对于大多数人来说，有些补充剂可以极大地提高他们的入睡和保持睡眠的能力。
And the three main supplements in that category or that kit of sleep supplements, and I've talked about these before, are magnesium threonate, so T-H-R-E-O-N-A-T-E, apigenin, A-P-I-G-E-N-I-N, and theanine, T-H-E-A-N-I-N-E, theanine.
该类别或睡眠补充剂套件中的三种主要补充剂（我之前已经讨论过）是苏糖酸镁，即 T-H-R-E-O-N-A-T-E、芹菜素、A-P-I-G-E-N-I-N 和茶氨酸，T-H-E-A-N-I-N-E、茶氨酸。
You don't necessarily need to take all three, although many people get a synergistic effect from taking all three.
你不一定需要同时服用这三种药物，尽管许多人通过服用这三种药物可以获得协同效应。
You may not even need to take even one.
您可能甚至不需要服用一粒。
What I recommend is that if you're already doing all the behavioral tools regularly and you're still having trouble falling asleep and staying asleep, well, then you might try one of the supplements within this sleep stack.
我的建议是，如果您已经定期使用所有行为工具，但仍然难以入睡和保持睡眠状态，那么您可以尝试此睡眠组合中的一种补充剂。
They do have fairly wide margins for safety, although I should also say anytime you're going to add or remove something from your supplement protocol, your nutritional program, you definitely want to talk to your physician.
它们确实有相当大的安全余地，尽管我还应该说，每当您要在补充方案、营养计划中添加或删除某些内容时，您一定要咨询您的医生。
I don't just say that to protect us, I say that to protect you.
我这么说不仅是为了保护我们，也是为了保护你们。
For most people, the margins of safety on these things are going to be pretty broad.
对于大多数人来说，这些事情的安全边际将会相当广泛。
For some people, the dosages of any one or several of the supplements I mentioned will be zero.
对于某些人来说，我提到的任何一种或几种补充剂的剂量将为零。
That is, you won't need them in order to get and stay asleep most nights of your life.
也就是说，您一生中的大多数夜晚都不需要它们来入睡。
For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.
然而，对于许多人来说，服用 145 毫克苏糖酸镁可能非常有益。
Some people need to go a little higher, some people need to go a little bit lower.
有些人需要走高一点，有些人需要走低一点。
50, five-zero milligrams of apigenin, and again, you could just take the apigenin on its own, and 100 to 400 milligrams of theanine taken, again, alone or in combination with the other supplements mentioned in this stack, many people find allows them to get really drowsy and fall asleep, sleep really deeply, and they feel much more refreshed the next day, and they don't have a grogginess.
50、5-0毫克芹菜素，再一次，你可以单独服用芹菜素，然后再单独服用100到400毫克茶氨酸，单独服用或与本堆栈中提到的其他补充剂结合使用，许多人发现可以让他们真正昏昏欲睡并入睡，睡得很深，第二天他们感觉更加精神焕发，而且没有昏昏沉沉的感觉。
About 5% of people report that magnesium threonate really disrupts their gut.
大约 5% 的人表示苏糖酸镁确实会扰乱他们的肠道。
It gives them diarrhea or gastric distress, in which case, don't take it.
它会使他们腹泻或胃部不适，在这种情况下，不要服用。
Now, in a slightly different way, many people who can tolerate magnesium threonate or really thrive on magnesium threonate And like apigenin, might find that theanine, even at the lowest dose of 100 milligrams, because again, the range is 100 to 400 milligrams, that theanine gives them such vivid dreams that they actually find it disruptive, or they wake up in the middle of the night, or they find that the sleep that they're getting is kind of anxiety-ridden because of the intensity of those dreams.
现在，以稍微不同的方式，许多能够耐受苏糖酸镁或真正依靠苏糖酸镁茁壮成长的人，就像芹菜素一样，可能会发现茶氨酸，即使是最低剂量 100 毫克，因为同样，范围是 100 到 400 毫克，茶氨酸给他们带来如此生动的梦，以至于他们实际上发现它具有破坏性，或者他们在半夜醒来，或者他们发现他们的睡眠质量由于这些梦的强度而感到有点焦虑。
So some people might choose to leave theanine out of the sleep stack and just take magnesium threonate or apigenin.
因此，有些人可能会选择将茶氨酸排除在睡眠堆栈之外，而只服用苏糖酸镁或芹菜素。
Again, some people might leave magnesium threonate out of the sleep stack.
同样，有些人可能会将苏糖酸镁排除在睡眠堆栈之外。
All of this is really about finding the supplementation protocol that's ideal for you.
所有这一切实际上都是为了找到最适合您的补充方案。
I should mention that whether or not you're taking one or two or three of the components of the sleep stack, the ideal time to take those is 30 to 60 minutes before bedtime.
我应该提到的是，无论您是否服用睡眠组合中的一种、两种或三种成分，理想的服用时间是睡前 30 至 60 分钟。
That sleep stack can be very beneficial to people, and I do think that it's preferable to melatonin.
睡眠堆栈对人们非常有益，我确实认为它比褪黑激素更好。
First of all, melatonin is a hormone that you endogenously make.
首先，褪黑激素是您内源产生的一种激素。
The dosages of melatonin that are contained in most commercial products is far, far, far greater than what we would make endogenously.
大多数商业产品中所含的褪黑激素的剂量远远大于我们体内产生的褪黑激素的剂量。
So it's really supraphysiological.
所以这确实是超生理的。
So that's of concern because melatonin is not just responsible for making us sleepy and fall asleep, it also does things like interacts with other hormone systems, testosterone and estrogen, even in the puberty system in kids.
所以这是令人担忧的，因为褪黑激素不仅使我们感到困倦和入睡，它还与其他激素系统、睾酮和雌激素相互作用，甚至在儿童的青春期系统中也是如此。
Is taking melatonin every once in a while a problem for adjusting to jet lag, et cetera?
每隔一段时间服用褪黑激素是否会对适应时差等产生问题？
Probably not.
可能不会。
I would even say no.
我什至会说不。
But taking it chronically over time, especially kids taking it chronically over time, can potentially be problematic.
但随着时间的推移，尤其是孩子长期服用，可能会出现问题。
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.
我喜欢覆盆子。
I love the citrus flavor.
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。
I do want to mention a couple of broad contour tools that will impact your ability to sleep really well on a consistent basis.
我确实想提一下一些广泛的轮廓工具，它们将影响您持续良好睡眠的能力。
And the one that impacts the most number of people is weekends.
影响最多的人是周末。
Turns out that most everybody feels the impulse to sleep in on the weekend, especially if they've been out late the night before.
事实证明，大多数人在周末都会有想睡个懒觉的冲动，特别是如果他们前一天晚上很晚才出去的话。
However, the data show that keeping relatively consistent sleep and wake times is really going to enhance the quality and depth of your sleep.
然而，数据表明，保持相对一致的睡眠和起床时间确实会提高睡眠质量和深度。
So if you stay out late one night, sure, you might allow yourself to sleep in an extra hour or so, but you should really try to avoid sleeping in longer than an hour beyond your normal wake-up time.
因此，如果您晚上在外面待得很晚，当然，您可能会允许自己多睡一个小时左右，但您应该尽量避免比正常起床时间多睡一个小时以上。
It would be better to wake up at a consistent time, plus or minus an hour, and get a nap in the afternoon, provided that nap, again, isn't too long.
最好在固定的时间起床，上下一个小时，然后在下午小睡一下，前提是小睡时间不要太长。
Now, a couple of final points and additional tools that I think are going to be useful to everybody, in particular, people who have young children or are following a shift work schedule or who are experiencing jet lag.
现在，我认为最后几点和其他工具对每个人都有用，特别是那些有小孩、轮班工作或正在经历时差的人。
Keep in mind, jet lag can be due to travel, which is obvious, but jet lag can also be due to getting woken up in the middle of the night, right?
请记住，时差可能是由于旅行造成的，这是显而易见的，但时差也可能是由于半夜醒来造成的，对吗？
Your body doesn't know the difference between flying to a new time zone and getting woken up in the middle of the night.
您的身体不知道飞往新时区和半夜醒来之间的区别。
The tool that I'd like to offer you is an understanding of something called temperature minimum.
我想为您提供的工具是了解“最低温度”。
And I'm going to make this as simple as possible, and I'm confident that everyone can understand this, even if you don't have any science background.
我将使它尽可能简单，我相信每个人都能理解这一点，即使你没有任何科学背景。
Here's the question you need to ask yourself.
这是你需要问自己的问题。
What is your typical wake-up time?
您通常的起床时间是几点？
If your typical wake-up time most days is 7:00 a.m., well, then your temperature minimum is 5:00 a.m.
如果您大多数日子的典型起床时间是上午 7:00，那么您的最低体温是上午 5:00。
That's right.
没错。
Your temperature minimum is not a temperature.
您的最低体温不是温度。
It's a time within your 24-hour cycle.
这是您 24 小时周期内的一个时间。
Approximately two hours before your typical wake-up time, your body is at its lowest temperature that it will ever be in the 24-hour cycle.
在您典型的起床时间前大约两个小时，您的身体处于 24 小时周期中的最低温度。
That's why it's called your temperature minimum.
这就是为什么它被称为最低温度。
Here's what you need to know about your temperature minimum.
以下是您需要了解的最低体温信息。
If you view bright light, exercise, or drink caffeine, or all of the above in the two to four hours before your temperature minimum, that will delay your clock.
如果您在体温最低之前的两到四个小时内看到明亮的光线、运动或喝咖啡因或以上所有情况，都会延迟您的生物钟。
What that means when I say delay your clock is it will make you want to go to sleep later and wake up later the next night.
当我说延迟你的时钟时，这意味着它会让你想晚点睡觉并在第二天晚上晚点起床。
Okay, so let's run this exercise for you, the person waking up at 7:00 a.m.
好的，让我们为您（早上 7:00 起床的人）进行这个练习。
on a regular basis.
定期进行。
I can predict with almost certainty that your body is going to be at its lowest temperature at 5:00 a.m.
我几乎可以肯定地预测，您的身体将在凌晨 5:00 达到最低温度。
So what that means is that if you get up at 3:00 a.m.
这意味着如果您凌晨 3:00 起床
or at 4:00 a.m.
或凌晨 4:00
and you flip on bright lights in your house or in your bathroom, or you have a cup of coffee, or you do any kind of exercise, or you get up and head to the airport, the mechanisms in your brain and body that control timing of sleep and timing of waking will shift.
当你打开家里或浴室里的明亮灯光，或者你喝了一杯咖啡，或者你做了任何类型的运动，或者你起床前往机场，你大脑和身体中控制睡眠时间和醒来时间的机制将会发生变化。
They will delay.
他们会拖延。
It's as if you put your clock on hold for a little while and then let it start again.
就好像你把时钟暂停一会儿，然后让它重新开始。
That's the simplest way I can describe it.
这是我能描述的最简单的方式。
And you will tend to want to go to sleep later and wake up later the following night.
而且你会倾向于晚睡并在第二天晚上起床。
Now, the opposite is true if you view bright light, drink caffeine, or exercise or socialize, I should say, in the hours immediately after your temperature minimum.
现在，如果你在体温最低后的几个小时内观看强光、喝咖啡因、锻炼或社交，情况恰恰相反。
So for you, in this example, the person who's waking up at 7:00 AM, your temperature minimum is 5:00 AM.
因此，对于您来说，在本例中，您在上午 7:00 起床，您的最低体温为上午 5:00。
If you view bright light, exercise, maybe have a snack, maybe not, or socialize, move about at 5:30 or 6:00 AM or 7:00 AM, that will tend to phase advance your clock.
如果您在凌晨 5:30、6:00 或 7:00 观看明亮的光线、锻炼身体、吃点零食（也可能不吃）或进行社交活动，那么您的生物钟往往会提前。
It will tend to basically make you want to go to bed earlier and wake up earlier the following night.
它基本上会让你想早点睡觉，第二天晚上早点起床。
Now, I use this example of a person who wakes up typically at 7:00 AM, whose temperature minimum is 5:00 AM, but of course, you need to adjust that for yourself if you're somebody who wakes up at 9:00 AM or at 5:00 AM, et cetera.
现在，我以一个通常在上午 7:00 起床的人为例，其最低体温为上午 5:00，但当然，如果您是在上午 9:00 或凌晨 5:00 起床等的人，则需要自行调整该温度。
Why do I offer this as a tool?
为什么我提供这个作为工具？
Well, this is an immensely powerful tool if, for instance, you're headed to a time zone where you need to go to bed earlier and wake up earlier once you arrive in that time zone.
嗯，例如，如果您要去一个时区，到达该时区后您需要早点睡觉并早点起床，那么这是一个非常强大的工具。
What it means is in the day or two before you leave, you can force yourself to exercise, drink caffeine, maybe even to eat a meal early in the morning, or maybe you still fast early in the morning, and that's really up to you.
这意味着在你离开之前的一两天，你可以强迫自己锻炼身体，喝咖啡因，甚至可能一大早就吃一顿饭，或者也许你仍然一大早就禁食，这完全取决于你。
But you force yourself to do the activities that are going to phase advance your clock.
但你强迫自己去做那些会让你的生物钟提前的活动。
Whereas if you're traveling to a time zone where you are going to need to go to sleep much later, and you're going to need to wake up much later, even a little bit later, you can do those things in the hours prior to your temperature minimum.
然而，如果您要去的时区需要很晚才能入睡，并且需要很晚（甚至晚一点）起床，那么您可以在最低体温之前的几个小时内做这些事情。
And I should say for everybody, people who are jet-lagged and engaged in shift work or not, but just for everybody, if you need to be awake in the middle of your sleep cycle, you're feeding a baby or you're taking care of a loved one, or you need to do something that's critical, or you need to work, use red light.
我应该对每个人说，无论是倒时差的人还是轮班工作的人，但只是对每个人来说，如果你需要在睡眠周期中保持清醒，你正在喂养婴儿或你正在照顾所爱的人，或者你需要做一些重要的事情，或者你需要工作，请使用红灯。
Okay?
好的？
Now, for shift workers who really are trying to stay awake all night and sleep all day, this is not going to be ideal.
现在，对于那些真正想整夜保持清醒、整天睡觉的轮班工人来说，这并不理想。
But for people that, for instance, need to stay up really late one night or wake up especially early, like 3:00 AM to prepare for an exam that you're just not ready for, or to head to the airport, et cetera, using red light has been shown to allow people to be awake enough and obviously see what they need to see in order to perform their activity safely, but it does not seem to disrupt the cortisol rhythm that is the healthy, normal cortisol rhythm.
但对于那些需要在晚上熬夜或特别早起的人，比如凌晨 3:00 准备一场你还没准备好的考试，或者前往机场等，使用红光已被证明可以让人们足够清醒，并清楚地看到他们需要看到的东西，以便安全地进行活动，但它似乎不会扰乱皮质醇节律，即健康、正常的皮质醇节律。
Okay, so that's a lot of information and a lot of tools, and I really want to encourage everybody to get your behaviors right.
好的，这是很多信息和很多工具，我真的想鼓励每个人都采取正确的行为。
Get your nutrition right for you.
获取适合您的营养。
I promise that if you start to implement some or ideally all of these tools, the quality of your sleep will increase tremendously, and of course, in doing so, the quality of your daytime alertness and your ability to focus will improve tremendously.
我保证，如果您开始实施部分或理想情况下全部这些工具，您的睡眠质量将大大提高，当然，这样做时，您白天的警觉性和集中注意力的能力也会大大提高。
Again, sleep is the absolute foundation of your mental health, your physical health, and your performance in all endeavors.
再次强调，睡眠是您心理健康、身体健康以及所有努力表现的绝对基础。
And last but certainly 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。
Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, No Ordinary Love, is all about.
大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物《No Ordinary Love》的全部内容。
It's a collection of real love stories about five couples that met on Hinge.
这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。
The stories are written and read by Tembi Locklear, Nicola Dinan, Curtis Garner, Raven Smith, and Rufi Thorpe.
这些故事由坦比·洛克利尔、尼古拉·迪南、柯蒂斯·加纳、雷文·史密斯和鲁菲·索普撰写和朗读。
I, Hunter Harris, wrote and read the foreword.
我，亨特·哈里斯，撰写并阅读了前言。
The audiobook's out now.
有声读物现在已经出来了。
Give it a listen.
听一下。