How to Defeat Jet Lag, Shift Work & Sleeplessness
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
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。
This podcast is separate from my teaching and research roles at Stanford.
这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我希望向公众提供有关科学和科学相关工具的零成本信息，这是我愿望的一部分。
Along those lines, I want to thank today's sponsors of the podcast.
沿着这些思路，我要感谢今天播客的赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Today's podcast episode is about sleep and wakefulness.
今天的播客节目是关于睡眠和觉醒的。
We are going to discuss jet lag, shift work, babies, kids, and the elderly, and we are going to discuss protocols that are backed by science.
我们将讨论时差、轮班工作、婴儿、儿童和老年人，我们将讨论有科学支持的方案。
That means quality peer-reviewed papers, published in excellent journals, that can support particular tools that you can use to combat things like jet lag, offset some of the negative effects of shift work, and make life easier for the new parent, as well as for the newborn child, the adolescent.
这意味着发表在优秀期刊上的高质量同行评审论文可以支持特定的工具，您可以使用这些工具来应对时差等问题，抵消轮班工作的一些负面影响，并使新父母以及新生儿和青少年的生活更轻松。
Anyone that wants to sleep better, feel better when they're awake, etcetera.
任何想要睡得更好、醒着时感觉更好等等的人。
Andrew Huberman:
安德鲁·休伯曼：
If you've listened to the previous three episodes of the Huberman Lab podcast, we've been exploring these themes of wakefulness and sleepiness, how to fall asleep, how to stay asleep, and we've been discussing parameters like light, exercise, temperature, etcetera.
如果您听过 Huberman Lab 播客的前三集，我们一直在探索觉醒和困倦、如何入睡、如何保持睡眠等主题，并且我们一直在讨论光线、运动、温度等参数。
If you've had a chance to listen to those episodes, great.
如果您有机会听这些剧集，那就太好了。
Today's discussion will be even more digestible for you.
今天的讨论对你来说会更容易理解。
If you haven't, that's okay.
如果你还没有，那也没关系。
I will provide a little bit of background here or there so that it's not necessary that you have listened to those previous episodes.
我将在这里或那里提供一些背景知识，这样您就不必听过以前的剧集了。
But if you get a chance to listen to them, please do.
但如果你有机会聆听他们的声音，请去做。
I think it will help you digest the information better.
我认为这会帮助你更好地消化信息。
Andrew Huberman:
安德鲁·休伯曼：
Let's just take a step back for a moment and remind everybody what we're talking about.
让我们退后一步，提醒大家我们正在谈论什么。
We're talking about an endogenous, meaning within us, rhythm that we call the circadian rhythm.
我们谈论的是一种内生的节律，即我们体内的节律，我们称之为昼夜节律。
The circadian rhythm is a 24-hour rhythm in all sorts of functions.
昼夜节律是24小时各种功能的节律。
The most prominent one is a rhythm in our feelings of wakefulness and sleepiness.
最突出的一个是我们清醒和困倦的感觉的节奏。
So believe or not, the experiment has been done throughout history, not often, but it's been done where people will go down into a cave and will exist in constant darkness for some period of time.
所以不管你信不信，这个实验在历史上一直在进行，但并不经常进行，但它是在人们进入洞穴并在持续的黑暗中生存一段时间的情况下进行的。
There are also cases where people have been in constant light for some period of time, but because people can close their eyes, it's actually easier to do the experiment where you're in constant darkness to address the question of what is the endogenous, meaning the internal rhythm that we all have.
也有一些情况，人们在一段时间内处于持续的光照下，但因为人们可以闭上眼睛，所以实际上更容易在持续的黑暗中进行实验来解决什么是内源性的问题，即我们所有人都有的内部节律。
And it turns out we all have this rhythm of about 24 hours, although it's not exactly 24 hours.
事实证明，我们都有这种大约 24 小时的节奏，尽管它并不完全是 24 小时。
Meaning every 24 hours, your body temperature goes from low to high, and back down to low again, and it takes 24 hours for that to repeat.
这意味着每 24 小时，您的体温就会从低到高，然后再降到低，并且需要 24 小时才能重复这一过程。
Not 18, not six — 24.
不是 18 岁，也不是 6 岁——24 岁。
Plus or minus a couple hours.
加上或减去几个小时。
Andrew Huberman:
安德鲁·休伯曼：
You also have a rhythm in sleepiness and wakefulness that correlates with that.
您的困倦和清醒也有与之相关的节奏。
We tend to be sleepy as our temperature is falling, getting lower, and we tend to be more awake or waking when our temperature is increasing.
当我们的体温下降时，我们往往会感到困倦，而当我们的体温升高时，我们往往会更加清醒。
This is a biological fact.
这是一个生物学事实。
It is right down to our DNA.
这是我们的 DNA 所决定的。
We actually have genes in every single one of our cells that ensure that every cell is on this 24-hour-ish rhythm, close to 24 hours.
事实上，我们的每一个细胞中都有基因，确保每个细胞都处于这种 24 小时左右的节奏，接近 24 小时。
Andrew Huberman:
安德鲁·休伯曼：
We have a clock over the roof of our mouth, a group of neurons called the suprachiasmatic nucleus.
我们的上颚有一个时钟，是一组称为视交叉上核的神经元。
That clock generates a 24-hour rhythm, and that clock is entrained, meaning it is matched to the external light/dark cycle, which is, no surprise, 24 hours.
该时钟产生 24 小时节奏，并且该时钟是夹带的，这意味着它与外部光/暗周期相匹配，即 24 小时，这并不奇怪。
Spinning of the earth takes 24 hours.
地球自转需要24小时。
Andrew Huberman:
安德鲁·休伯曼：
So our cells, our organs, our wakefulness, our temperature, but also our metabolism, our immune system, our mood, all of that is tethered to the outside light/dark cycle.
因此，我们的细胞、我们的器官、我们的觉醒、我们的体温，还有我们的新陈代谢、我们的免疫系统、我们的情绪，所有这些都与外界的光/暗循环有关。
And if we are living our life in a perfect way, where we wake up in the morning and we view sunlight as it crosses the horizon, and then by evening, we catch a little sunlight, and then at night, we're in complete darkness, we will be more or less perfectly matched to the external or ambient light/dark cycle.
如果我们以完美的方式生活，我们早上醒来，看到阳光穿过地平线，然后到了晚上，我们捕捉到一点阳光，然后到了晚上，我们处于完全的黑暗中，我们将或多或少地与外部或环境光/暗循环完美匹配。
Very few of us do that because of these things that we call artificial lights, and this other thing that we call life demands.
我们很少有人这样做，因为我们称之为人造光，以及我们称之为生活需求的另一件事。
So today we're going to talk about when we get pulled away from that rhythm.
所以今天我们要谈谈什么时候我们会脱离这种节奏。
Andrew Huberman:
安德鲁·休伯曼：
Now you may immediately be thinking, "Well, I've heard there are night owls and there are morning larks," they're sometimes called, and there are genetic polymorphisms.
现在你可能会立即想到，“嗯，我听说有夜猫子和早起的百灵鸟”，它们有时被称为，并且存在遗传多态性。
That's just a fancy name for genetic variations that make some people want to wake up early and other people want to stay up late, and teens want to sleep in more.
这只是基因变异的一个奇特的名字，它让一些人想要早起，另一些人想要熬夜，而青少年则想要睡得更多。
Sure, that's all true.
当然，这都是真的。
That's all true regardless of what names we give those.
无论我们给它们起什么名字，这都是真的。
However, there's no escaping the fact that human beings are a diurnal species.
然而，无法回避的事实是，人类是昼夜物种。
We were designed, literally, our cells and the circuits of our body were constructed to be awake during the daytime and asleep at night.
从字面上看，我们的细胞和身体回路被设计成白天清醒，晚上睡觉。
Andrew Huberman:
安德鲁·休伯曼：
How do I know that?
我怎么知道呢？
Well, I wasn't consulted at the design phase, but I'm certain of that because many studies have shown that when we deviate too far from a diurnal schedule and we try and become nocturnal, we can pull it off, but serious health effects, both mental and physical, start to arise.
嗯，我在设计阶段没有咨询过我，但我确信这一点，因为许多研究表明，当我们偏离昼夜作息时间太远并尝试成为夜间活动时，我们可以成功，但会开始出现严重的健康影响，无论是精神上还是身体上。
I'm not going to spend much of today talking about all the negative effects of jet lag.
我今天不会花太多时间谈论时差的所有负面影响。
I'll talk a little bit about it.
我会稍微谈谈它。
Or the negative effects of shift work, or trying to scare you by telling you about the quite valid data around depression, amnesia, dementia, all the terrible things that happen when you're not sleeping well.
或者是轮班工作的负面影响，或者试图通过告诉你关于抑郁症、健忘症、痴呆症以及所有当你睡眠不好时发生的可怕事情的相当有效的数据来吓唬你。
Rather, I'd like to focus on what you can do and arm you with tools.
相反，我想专注于您可以做什么并为您提供工具。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk about that perfect schedule for a moment, and then let's talk about jet lag and what jet lag really represents, and how to push back on jet lag, shift your clock faster, and escape some of the severe, bad things that can happen with jet lag, including just feeling miserable when you're traveling for work or vacation.
因此，让我们暂时讨论一下完美的日程安排，然后讨论时差反应以及时差反应的真正含义，以及如何克服时差反应，将时钟调得更快，并避免因时差反应而可能发生的一些严重、糟糕的事情，包括在工作或度假时感到痛苦。
Andrew Huberman:
安德鲁·休伯曼：
So what is the perfect day?
那么完美的一天是怎样的呢？
What does that look like from a circadian sleep/wakefulness standpoint?
从昼夜节律睡眠/觉醒的角度来看，这是什么样的？
Well, I'm about to summarize what I've said in the three previous podcast episodes, as well as, now, countless Instagram posts.
好吧，我要总结一下我在前三集播客以及现在无数 Instagram 帖子中所说的内容。
Here's the deal.
事情是这样的。
You basically want to get as much light, ideally sunlight, but as much light into your eyes during the period of each 24-hour cycle when you want to be awake, when you want to be alert.
基本上，您希望获得尽可能多的光线，最好是阳光，但在每个 24 小时周期内，当您想要保持清醒、保持警觉时，也需要尽可能多的光线进入您的眼睛。
And you want to get as little light into your eyes at the times of that 24-hour cycle when you want to be asleep or drowsy and falling asleep.
在 24 小时周期中，当您想要入睡或昏昏欲睡并入睡时，您希望尽可能少的光线进入您的眼睛。
Andrew Huberman:
安德鲁·休伯曼：
How much is enough?
多少钱才够呢？
Well, you don't want to go so high with the light exposure that you damage your eyes because, as many of you heard me say before, the eyes are actually two pieces of your brain, your central nervous system that were extruded out of your skull.
好吧，你不想暴露在太高的光线下，以免损害你的眼睛，因为正如你们中的许多人之前听我说过的，眼睛实际上是你大脑的两部分，你的中枢神经系统，是从你的头骨中挤出来的。
And as pieces of the central nervous system, aka your brain, they will not regenerate.
作为中枢神经系统（又称大脑）的一部分，它们不会再生。
At least right now, the technologies don't exist to regenerate those neurons in humans, you do not want to damage them.
至少现在，还不存在能够再生人类这些神经元的技术，你不想损坏它们。
So what is too bright?
那么什么是太亮呢？
Well, when it's painful to look at.
好吧，当它看起来很痛苦时。
When you have to blink or close your eyes in order to bear it.
当你不得不眨眼或闭上眼睛才能承受的时候。
So please don't look at very bright lights, so painful that they're likely going to damage your eyes.
因此，请不要看太亮的灯光，因为太亮的灯光可能会伤害您的眼睛。
Andrew Huberman:
安德鲁·休伯曼：
However, if you get up in the morning and it's still dark out, and you want to be awake, you would be wise to turn on artificial lights, in particular overhead lights, for reasons I've discussed previously, but those overhead lights will optimally trigger the neurons, these melanopsin cells, in the retina that will activate your circadian clock.
然而，如果你早上起床，外面仍然很黑，而你想保持清醒，那么你最好打开人造灯，特别是头顶灯，原因我之前已经讨论过，但这些头顶灯将最有效地触发视网膜中的神经元，即这些黑视蛋白细胞，从而激活你的生物钟。
Andrew Huberman:
安德鲁·休伯曼：
When the sun comes out, even if there's cloud cover, the sun does come out every day, regardless of where you live, unless you live in a cave.
当太阳出来时，即使有云层覆盖，无论你住在哪里，太阳每天都会出来，除非你住在山洞里。
People have said to me, "Well, I live in an area where I can't really see the sun." Well, the sun is there.
人们对我说：“嗯，我住在一个看不到太阳的地方。”还好，太阳在那里。
It might be hiding behind clouds.
它可能隐藏在云层后面。
Unless it's very, very dark where you live, like Scandinavia in the depths of winter, in which case you might want some artificial light.
除非你住的地方非常非常黑暗，比如深冬的斯堪的纳维亚半岛，在这种情况下你可能需要一些人造光。
Get some sunlight in your eyes when you can.
尽可能让阳光照射到眼睛里。
Andrew Huberman:
安德鲁·休伯曼：
Here's the deal with sunlight and artificial light that I have not discussed previously.
这是我之前没有讨论过的阳光和人造光的处理。
A lot of photon energy, a high amount of lux, L-U-X, comes through, even cloud cover.
大量的光子能量、大量的勒克斯、L-U-X，甚至云层都会穿过。
A good number to shoot for, as a rule of thumb, is to try and get exposure to at least 100,000 lux before 9:00 a.m.
根据经验，一个好的目标是在上午 9:00 之前尝试暴露在至少 100,000 勒克斯的环境中。
Ten a.m.
上午十点
maybe, but before 9:00 a.m.
也许吧，但要在上午 9:00 之前
Assuming you're waking up sometime between 5:00 and 8:00 a.m.
假设您在早上 5:00 到 8:00 之间的某个时间醒来。
Okay, so get 100,000 lux.
好的，所以获得 100,000 勒克斯。
Andrew Huberman:
安德鲁·休伯曼：
Now you do not, I want to repeat, you do not want to stare at a 200,000 lux or a 100,000 lux light.
现在你不想，我想重复一遍，你不想盯着 200,000 勒克斯或 100,000 勒克斯的光。
It's very, very bright.
它非常非常明亮。
The mechanism of circadian clock setting, and this is very important, the mechanism of circadian clock setting involves these neurons in your eye that send electrical signals to this clock above the roof of your mouth.
生物钟设置的机制，这一点非常重要，生物钟设置的机制涉及到你眼睛里的这些神经元，它们向你上颚上方的这个时钟发送电信号。
And that system sums, meaning it adds, photons.
该系统对光子进行求和，即相加。
It's a very slow system.
这是一个非常慢的系统。
So let's say that I wake up and I look at my computer screen briefly, or my phone screen.
假设我醒来后短暂地看了一眼电脑屏幕或手机屏幕。
That's probably 500 to 1,000 lux.
这可能是 500 到 1,000 勒克斯。
If I were to look at that for a full minute, I would get that photon energy transferred into electrical energy of neurons, and it would be communicated to my circadian clock.
如果我看它整整一分钟，我就会将光子能量转化为神经元的电能，并将其传达给我的生物钟。
However, the signal that it's morning will not have registered with the circadian clock unless I looked at that for 100 minutes or more.
然而，除非我观察 100 分钟或更长时间，否则生物钟不会记录到早上的信号。
So 100,000.
那么 100,000。
Andrew Huberman:
安德鲁·休伯曼：
Now the problem is if you wake up at eight o'clock, you're not going to get enough light from artificial light before you reach what's called the circadian dead zone.
现在的问题是，如果你在八点钟醒来，在到达所谓的昼夜节律死区之前，你将无法从人造光中获得足够的光线。
So you have this opportunity, before 9:00 a.m., maybe 10:00 a.m., to capture enough photons, and you have to do it with your eyes.
所以你有这个机会，在上午 9:00 之前，也许上午 10:00 之前，捕获足够的光子，而且你必须用眼睛来做到这一点。
I've discussed why that's important in previous episodes of the podcast.
我已经在播客的前几集中讨论了为什么这很重要。
You have to do it with your eyes.
你必须用你的眼睛来做。
There is no extraocular photoreception.
没有眼外感光。
This is not about vitamin D in your skin.
这与皮肤中的维生素 D 无关。
This is about setting your circadian clock, which is paramount for mental and physical health.
这是关于设置您的生物钟，这对于身心健康至关重要。
Andrew Huberman:
安德鲁·休伯曼：
So here, we're talking about trying to get that at least a 100,000 photons, but not all at once.
所以在这里，我们谈论的是尝试获得至少 100,000 个光子，但不是一次全部获得。
But you got to get them before 9:00 a.m.-ish, maybe 10:00 a.m.
但你必须在上午 9:00 之前拿到它们，也许是上午 10:00。
So what do you do?
那么你做什么呢？
You go outside.
你到外面去。
If you want to get nerdy about this, quantitative, you could download a free app like Light Meter and take a look around your house with Light Meter, and you'll notice that even bright overhead lights are only emitting about 4,000 or 5,000 lux.
如果您想对此进行定量研究，您可以下载像 Light Meter 这样的免费应用程序，然后用 Light Meter 环顾一下您的房子，您会发现即使是明亮的头顶灯也只能发出大约 4,000 或 5,000 勒克斯的光。
It's going to take a long while of looking at those lights with eyes open in order to set your circadian clock and tell your brain and body that it's morning.
为了设置你的生物钟并告诉你的大脑和身体现在是早上，你需要花很长时间睁着眼睛看着这些灯光。
Going outside, even on a cloudy day, could be 7,000, 10,000 lux.
外出时，即使是阴天，照度也可能达到 7,000、10,000 勒克斯。
It's really remarkable how bright it is, meaning how much photon energy is coming through.
它的亮度确实令人惊叹，这意味着有多少光子能量穿过。
So try and get 100,000 lux before that 9:00 a.m.
因此，请尝试在上午 9:00 之前获得 100,000 勒克斯。
Andrew Huberman:
安德鲁·休伯曼：
Now, if you can't do that because you live in an area of the world where it's just not bright enough, some people have sent me pictures from Northern England, it's just not bright enough in winter, then sure, you can resort to using artificial lights in order to get enough photons.
现在，如果你不能这样做，因为你生活在世界上一个地方，那里的亮度不够，有些人给我发了来自英格兰北部的照片，冬天的亮度不够，那么当然，你可以求助于使用人造光来获得足够的光子。
And I'm putting out this 100,000 lux number as a target to get each day before 9:00 a.m.
我将这个 100,000 勒克斯数字作为每天上午 9:00 之前达到的目标。
— you can, in theory, get it all from artificial lights, but there are some special qualities about sunlight that make sunlight the better stimulus.
- 理论上，你可以从人造光中获得所有这些，但是阳光有一些特殊的品质，使阳光成为更好的刺激。
First of all, it's free if it's available outside.
首先，如果外面有的话，它是免费的。
There are, excuse me, a number of different technologies, kind of like this one, like a light pad, that this one says it's 930 lux.
对不起，有很多不同的技术，有点像这个，比如光垫，这个说它的亮度是 930 勒克斯。
I'm covering this up cause I'm not trying to promote any specific products.
我之所以掩盖这一点是因为我不想推销任何特定产品。
I actually bought this just with my own money on Amazon.
事实上，我是用自己的钱在亚马逊上买的。
They're not a sponsor, and it lets you toggle the brightness, I think, by holding down this button.
他们不是赞助商，我想，它可以让你通过按住这个按钮来切换亮度。
You can make it dimmer or brighter.
您可以将其调暗或调亮。
There's about 1000 lux, it seems really bright, but a cloudy day outside will have five times more photon energy coming through.
大约有 1000 勒克斯，看起来真的很亮，但是外面阴天会有五倍的光子能量通过。
Andrew Huberman:
安德鲁·休伯曼：
So some people set these lights or ring lights that they use for selfies, and that kind of thing, near their coffee or workstation first thing in the morning, but you really want to get sunlight.
因此，有些人早上第一件事就是在咖啡或工作站附近设置这些用于自拍的灯或环形灯，诸如此类的东西，但你真的想要阳光。
So those things are kind of nice because they'll travel and we're going to talk about jet lag, but I can't emphasize this enough.
所以这些东西很好，因为它们可以旅行，我们将讨论时差，但我无法充分强调这一点。
That light has to be captured and summed before you enter the circadian dead zone, which is the middle of the day.
在进入昼夜节律死区（即中午）之前，必须捕获并汇总该光。
This is again, trying to achieve perfect schedule.
这又是一次，力图实现完美的日程安排。
Andrew Huberman:
安德鲁·休伯曼：
Then I've recommended, based on scientific literature, that you look at sunlight sometime around the time when the sun is setting.
然后我根据科学文献建议你在太阳落山的时候观察阳光。
And the reason for that, of course is because it adjusts down the sensitivity of your eyes.
其原因当然是因为它会降低你眼睛的敏感度。
Because here's the diabolical thing, while we need a lot of photon energy early in the day to wake up our system and set our circadian clock, and prepare us for a good night's sleep 14 to 16 hours later, it takes very little photon energy to reset and shift our clock after 8:00 p.m.
因为这是一个恶魔般的事情，虽然我们在一天的早些时候需要大量的光子能量来唤醒我们的系统并设置我们的生物钟，并为我们在 14 到 16 小时后睡个好觉做好准备，但在晚上 8:00 之后重置和移动我们的时钟只需要很少的光子能量。
And that's why you want to, as much as you safely can, avoid bright light, and even not-so-bright light, between the hours of 10:00 or 11:00 p.m.
这就是为什么您要在晚上 10:00 或 11:00 之间尽可能安全地避免强光，甚至不那么亮的光。
and 4:00 a.m.
和凌晨 4:00
Andrew Huberman:
安德鲁·休伯曼：
A number of people have asked me some questions about this.
很多人问过我一些关于此的问题。
In the last episode I went into red lights, I went and discussed blue blockers, all that kind of stuff.
在最后一集里，我闯了红灯，我去讨论了蓝色阻滞剂，所有类似的东西。
So I'm not going to repeat all that.
所以我不会重复这一切。
But here's the thing.
但事情是这样的。
If you see afternoon light, you are going to adjust down the sensitivity of your eyes so that you have a little bit more wiggle room, a little bit more leeway, to view lights from screens and overhead lights even late at night without disrupting your circadian clock.
如果你看到午后的光线，你会降低眼睛的敏感度，这样你就有更多的回旋余地，更多的回旋余地，即使在深夜也能看到屏幕和头顶灯上的灯光，而不会扰乱你的生物钟。
But it is a kind of double-edged sword where you need a lot of light early in the day, and you need to avoid bright lights later in the day.
但这是一把双刃剑，你在一天的早些时候需要大量的光线，而在一天的晚些时候你需要避免明亮的光线。
Andrew Huberman:
安德鲁·休伯曼：
I've mentioned studies on here, a number of you have asked about getting the references.
我在这里提到了一些研究，你们中的一些人询问了如何获取参考文献。
We are in the process of trying to get a webpage going with full links.
我们正在尝试建立一个带有完整链接的网页。
There's some copyright issues that we have to deal with, but wherever possible, I'll try and reference these studies.
我们必须处理一些版权问题，但只要有可能，我会尝试参考这些研究。
And when people ask, I'll generally put them in the response to their comments on YouTube or Instagram.
当人们询问时，我通常会将其放在对 YouTube 或 Instagram 上的评论的回复中。
There have been two studies done from University of Colorado, both published in Current Biology, you can easily find these online by just Googling the words "Current Biology," "camping" and "reset circadian clocks," that have shown that two days of waking up with the sun and avoiding light at night, they actually took graduate students camping, pretty cool experiment to be a part of, reset the melatonin and cortisol rhythms for these people that had otherwise drifted quite far from their natural rhythms.
科罗拉多大学做了两项研究，都发表在《当代生物学》上，你只需在网上搜索“当代生物学”、“露营”和“重置生物钟”就可以轻松找到这些研究，这些研究表明，在阳光下醒来并在晚上避免光线的两天里，他们实际上让研究生露营，这是一个非常酷的实验的一部分，为这些人重置了褪黑激素和皮质醇的节律，否则这些人已经偏离了他们的自然节律节奏。
Andrew Huberman:
安德鲁·休伯曼：
There are other things that you can do to shift your clock and to reinforce your clock, like exercising more or less the same time, eating more or less the same time, etcetera.
您还可以采取其他一些措施来改变您的生物钟并强化您的生物钟，例如或多或少同时锻炼、或多或少同时进食等。
That's not what today's episode is about.
这不是今天这一集的主题。
So I just described perfect schedule, get at least 100,000 lux of light exposure to the eyes.
所以我刚刚描述了完美的时间表，让至少100,000勒克斯的光线照射到眼睛。
Not all at once, but summing across the morning.
不是一下子全部完成，而是整个上午的总结。
Again, you know when it's too much because it's painful to look at.
再说一次，你知道什么时候它太多了，因为它看起来很痛苦。
So that's obviously something to avoid.
所以这显然是要避免的事情。
But then once the middle of the day, let's say you're waking up at 10:00 or 11:00, you go outside, the sun's overhead, forget it, you're not going to shift your clock.
但一旦到了中午，假设您在 10:00 或 11:00 醒来，您走到外面，太阳就在头顶上，算了，您不会调整时钟。
You're just not.
你只是不是。
It doesn't work that way.
事实并非如此。
In the evening, you see the evening light and you want to get that light to adjust down your retinal sensitivity to afford you a bit of a buffer, so that late at night, if you happen to look at screens or go to the bathroom in the middle of the night, it's not going to shift your clock because it takes probably only about a thousand to 1,500 lux of light energy to shift your clock in the middle of the night.
晚上，你看到晚间的灯光，你希望用灯光来调节你的视网膜敏感度，为你提供一点缓冲，这样在深夜，如果你碰巧在半夜看屏幕或去洗手间，它不会改变你的时钟，因为可能只需要大约 1000 到 1,500 勒克斯的光能就能在半夜改变你的时钟。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk about shifting clocks, because for the jet-lagged person, this ability to shift the clock with light temperature, exercise, and food, is vitally important for getting onto the new local schedule.
那么我们来谈谈改变时钟，因为对于时差反应的人来说，这种随着光温、运动和食物改变时钟的能力对于适应新的当地时间表至关重要。
And there's so much out there about jet lag today.
如今，关于时差的问题实在是太多了。
I'm going to dial it down to one very specific parameter that all of you can figure out without any technology or devices, and can apply for when you travel for work or pleasure, or anytime you're jet-lagged.
我将把它调低到一个非常具体的参数，你们所有人都可以在没有任何技术或设备的情况下计算出来，并且可以在您出差或休闲旅行时，或者在倒时差的任何时候申请。
And I want to absolutely emphasize that you don't have to travel to get jet-lagged.
我想绝对强调的是，你不必因为时差而去旅行。
Many of you are jet-lagged.
你们中的许多人都时差反应。
You're jet-lagged because you're looking at your phone in the middle of the night, you're jet-lagged because you're waking up at different times a day, you're jet-lagged because your exercise is on a chaotic regime, some days at this time, some days at that time.
你时差反应是因为你在半夜看手机，你时差反应是因为你在一天的不同时间醒来，你时差反应是因为你的锻炼处于混乱状态，有时在这个时间，有时在那个时间。
And if that works for you, great.
如果这对你有用，那就太好了。
Andrew Huberman:
安德鲁·休伯曼：
I want to be really clear that a number of people always say, "Well, I know so and so that you only needed four hours of sleep, or they're just fine.
我想澄清的是，很多人总是说：“嗯，我知道你只需要四个小时的睡眠，或者他们就很好了。
They traveled to Europe and they're just fine." There's a lot of individual variability and we're going to talk about the origins of some of that variability.
他们去了欧洲，一切都很好。”个体差异很大，我们将讨论其中一些差异的根源。
I mean, I know people that can eat anything and somehow seem to maintain great lipid profiles, and body weight, and fitness ability.
我的意思是，我认识一些可以吃任何东西的人，并且似乎以某种方式保持良好的血脂、体重和健身能力。
And I know some people that they eat one cracker, and they sort of dissolve into a puddle of tears, because they think that that's going to throw them off, and maybe it does.
我知道有些人吃了一块饼干，就会泪流满面，因为他们认为这会让他们失望，也许确实如此。
I don't know.
我不知道。
There's a tremendous amount of variability out there.
那里存在巨大的可变性。
Andrew Huberman:
安德鲁·休伯曼：
So this is really about optimal and what's possible.
所以这实际上是关于最佳和可能的。
And you have to ask, I can just say from personal experience, I suffered terribly from jet lag traveling in certain directions, but not others.
你一定会问，我只能从个人经验来看，我在某些方向旅行时因时差而遭受了严重的痛苦，但在其他方向则不然。
Some people don't have trouble with jet lag.
有些人没有时差问题。
Many people will travel to a new location, they feel great for the first day and night, and then they crash, and they have trouble sleeping.
很多人去一个新的地方旅行，头一天一夜都感觉很好，然后就崩溃了，睡不着觉。
Or they travel back and they have a terrible time getting back onto a normal schedule.
或者他们回来后却很难恢复正常的日程安排。
And some of this varies with age, and some of it varies with genetics.
其中一些随年龄而变化，另一些则随遗传而变化。
And there is no simple pill or anything that you can take to just get rid of jet lag.
并且没有简单的药丸或任何药物可以让您摆脱时差反应。
It doesn't work that way.
事实并非如此。
If it worked that way, I would tell you.
如果这样有效，我会告诉你。
But there are some simple things that you can do.
但您可以做一些简单的事情。
I'm going to arm you with the knowledge of what jet lag is and how it works.
我将向您介绍什么是时差及其原理。
Andrew Huberman:
安德鲁·休伯曼：
And contrary to what many people out there say and believe, I know that understanding mechanism affords you more flexibility.
与许多人的说法和信念相反，我知道理解机制可以为您提供更大的灵活性。
Why understand mechanism, as just opposed to me just writing up a PDF and giving you a list of things to do?
为什么要理解机制，而不是我只写一个 PDF 并给你列出要做的事情？
Well, what happens when you can't do those things in exactly the way they're written down?
那么，当您无法完全按照所写的方式执行这些操作时会发生什么？
When you understand mechanism, you understand how to control the machine that is your biological system, your nervous system.
当你了解机制时，你就会了解如何控制你的生物系统、神经系统这台机器。
So a little bit of understanding about mechanism goes a really long way.
因此，对机制的一点了解会大有帮助。
So that's where we're headed.
这就是我们要去的地方。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about what jet lag is.
我们来谈谈什么是时差。
Okay, well, I promised that I wouldn't get too dark with all the terrible things that can happen with jet lag, but I'm about to get dark.
好吧，我保证我不会因为时差反应而发生所有可怕的事情而变得太黑，但我即将变黑了。
There are quality peer-reviewed papers showing that jet lag will shorten your life.
有一些高质量的同行评审论文表明，时差反应会缩短你的寿命。
It will kill you earlier.
它会更早杀死你。
I guess it means you'll die earlier.
我想这意味着你会死得更早。
It doesn't actually kill you necessarily.
它实际上不一定会杀死你。
Although, there are many cases where tourists end up stepping in front of buses, especially in countries where the cars and buses drive on the opposite side of the street that they're used to, who are jet-lagged, and lose their life that way.
尽管如此，在很多情况下，游客最终都会走到公共汽车前面，特别是在汽车和公共汽车在他们习惯的街道对面行驶的国家，他们会倒时差，从而失去生命。
Jet lag is a serious thing.
时差是一件很严重的事情。
Andrew Huberman:
安德鲁·休伯曼：
We have a family story about this.
我们有一个关于这个的家庭故事。
When I was growing up, had a family member travel overseas for work and take a sleeping pill.
在我成长的过程中，有一位家人出国出差并服用安眠药。
I won't name the sleeping pill, though at the end I'm going to talk about sleeping pills, and had a case of total amnesia for a week.
我不会说出安眠药的名字，尽管最后我要谈谈安眠药，并且我有一周的时间完全失忆。
That's not entirely uncommon.
这并不完全罕见。
If you've ever been really jet-lagged and fallen asleep, doesn't even have to be in the middle of the day, woken up, you might not know where you are.
如果您曾经因时差而入睡，甚至不必在中午醒来，您可能不知道自己在哪里。
And that's because time and space are really linked, and the brain wasn't designed to be transported four, five, six hours into a new time zone.
这是因为时间和空间确实是相互联系的，而大脑的设计并不是为了将四、五、六个小时传送到一个新的时区。
It just wasn't.
事实并非如此。
Our brain and the biological mechanisms that govern circadian timing were designed to be shifted by a couple hours, not necessarily six, or nine, or 12 hours.
我们的大脑和控制昼夜节律的生物机制被设计为改变几个小时，而不一定是 6、9 或 12 小时。
So you can really mess yourself up.
所以你真的会把自己搞得一团糟。
Andrew Huberman:
安德鲁·休伯曼：
I've had that experience.
我有过这样的经历。
I usually experience it as fluctuations in mood.
我通常将其视为情绪波动。
I flew 12 hours out of phase to Abu Dhabi once, to give a talk at NYU Abu Dhabi, and it was a mess.
有一次我飞了 12 个小时飞到阿布扎比，去纽约大学阿布扎比分校做演讲，场面一团糟。
I actually was getting vertigo.
我实际上感到眩晕。
I wasn't hallucinating, but I was really out of it, and my mood was just all over the place.
我不是产生幻觉，但我真的很失落，心情也变得很不好。
It was very bizarre.
这很奇怪。
Jet lag, even if you don't experience it as mood shifts or amnesia, it can shorten your life.
时差反应，即使您没有经历情绪变化或健忘症，它也会缩短您的寿命。
Andrew Huberman:
安德鲁·休伯曼：
Now, here's what's interesting.
现在，有趣的是。
Traveling westward on the globe is always easier than traveling eastward, okay?
在地球上向西旅行总是比向东旅行容易，好吗？
It's interesting because the effects of jet lag on longevity have shown that traveling east takes more years off your life than traveling west.
这很有趣，因为时差对寿命的影响表明，向东旅行比向西旅行会缩短你的寿命。
Now, of course, traveling 30 minutes into a new time zone or three hours just one time zone over, or two time zones over rather, is far less detrimental to your biology and psychology than an eight-hour shift or a nine-hour shift.
当然，现在，花 30 分钟进入一个新时区，或者三个小时只经过一个时区，或者更确切地说，超过两个时区，对你的生理和心理的损害远小于八小时或九小时轮班。
Andrew Huberman:
安德鲁·休伯曼：
Now, here's what's interesting.
现在，有趣的是。
When we think about the effects of jet lag on longevity, or this idea that it can shorten our lives, we have to ask ourselves why?
当我们思考时差对长寿的影响，或者它会缩短我们的寿命时，我们必须问自己为什么？
Why is that?
这是为什么？
And it turns out there's a pretty simple explanation for this.
事实证明对此有一个非常简单的解释。
We've talked before about the autonomic nervous system, this set of neurons in our spinal cord and body and brain that regulate our wakefulness and our sleepiness.
我们之前讨论过自主神经系统，这是我们脊髓、身体和大脑中调节我们的清醒和睡意的一组神经元。
Turns out that human beings, and probably most species, are better able to activate and stay alert than they are to shut down their nervous system and go to sleep on demand.
事实证明，人类（可能还有大多数物种）能够更好地激活并保持警觉，而不是根据需要关闭神经系统并入睡。
So if you really have to push and you really have to stay awake, you can do it.
所以，如果你真的必须推动并且你真的必须保持清醒，你就可以做到。
You can stay up later.
你可以晚点再睡。
Andrew Huberman:
安德鲁·休伯曼：
But falling asleep earlier is harder.
但早点入睡比较困难。
And that's why traveling east has a number of different features associated with it that, because you're traveling east, you're trying to go to bed earlier.
这就是为什么向东旅行有许多不同的特征，因为你向东旅行，你会想早点睡觉。
As a Californian, if I go to New York City, I've got to get to bed three hours early and wake up three hours earlier.
作为一个加州人，如果我去纽约，我必须提前三个小时睡觉，提前三个小时起床。
Much harder than coming back to California and just staying up a few more hours.
比回到加利福尼亚再熬几个小时要困难得多。
And this probably has roots in evolutionary adaptation where, under conditions where we need to suddenly gather up and go, or forage for food, or fight, or do any number of different things, that we can push ourselves through the release of adrenaline and epinephrine to stay awake.
这可能源于进化适应，在我们需要突然集合起来出发、寻找食物、打斗或做任何不同事情的情况下，我们可以通过释放肾上腺素和肾上腺素来推动自己保持清醒。
Whereas being able to slow down and deliberately fall asleep is actually much harder to do.
而能够放慢脚步并刻意入睡实际上要困难得多。
Andrew Huberman:
安德鲁·休伯曼：
So there's an asymmetry to our autonomic nervous system that plays out in the asymmetry of jet lag.
因此，我们的自主神经系统存在不对称性，这会导致时差反应的不对称性。
Andrew Huberman:
安德鲁·休伯曼：
So if you want to read up on this, because people have asked me about papers, you can look, there's a paper published by Davidson and colleagues, 2006, in Current Biology, that talks about the differences in lifespan for frequent eastward, versus westward, versus no travel, in longevity and etcetera.
所以如果你想读一下这个，因为有人问我关于论文的问题，你可以看一下，戴维森和他的同事在 2006 年在《当代生物学》上发表了一篇论文，其中讨论了经常向东、向西、与不旅行的寿命差异，等等。
A number of different biological markers of longevity.
许多不同的长寿生物学标志。
So going east is harder because going to sleep earlier is harder if you're trying to do that on demand.
所以向东去会更困难，因为如果你想按要求早点睡觉就更难了。
Andrew Huberman:
安德鲁·休伯曼：
Many people have turned to melatonin as a way to try and induce sleepiness.
许多人开始使用褪黑激素来尝试诱导睡意。
I'm going to talk about melatonin at the end.
最后我要谈谈褪黑激素。
I've mentioned on previous podcasts, a number of you have asked for the evidence that melatonin is potentially detrimental to some hormone systems.
我在之前的播客中提到过，你们中的一些人要求提供褪黑激素可能对某些激素系统有害的证据。
Melatonin is a hormone, and I'll discuss that at the end.
褪黑激素是一种激素，我将在最后讨论这一点。
In particular, the role of melatonin in suppressing a hormone pathway that involves luteinizing hormone, testosterone in men and estrogen in females, as well as a really interesting peptide called kisspeptin, that's a cool name.
特别是褪黑激素在抑制激素途径方面的作用，该激素途径涉及黄体生成素、男性睾酮和女性雌激素，以及一种非常有趣的肽，称为 Kisspeptin，这是一个很酷的名字。
Andrew Huberman:
安德鲁·休伯曼：
All right, well let's think about travel and what happens, let's say you're not going eastward or westward, but you're going north or south.
好吧，让我们考虑一下旅行以及会发生什么，假设你不是向东或向西行驶，而是向北或向南行驶。
So if you go from for instance, Washington, D.C., to Santiago, Chile, or you go from Tel Aviv, Israel, to Cape Town, South Africa, you're just going north and south, and not either direction.
因此，如果您从华盛顿特区前往智利圣地亚哥，或者从以色列特拉维夫前往南非开普敦，您只是向北和向南行驶，而不是向任何一个方向行驶。
You're not really moving into a different time zone.
您并没有真正进入不同的时区。
You're not shifting.
你没有转移。
So you will experience travel fatigue.
所以你会感到旅行疲劳。
And it turns out that jet lag has two elements, travel fatigue and time zone jet lag.
事实证明，时差有两个要素，旅行疲劳和时区时差。
Time zone jet lag is simply the inability of local sunlight and local darkness to match to your internal rhythm, this endogenous rhythm that you have.
时区时差只是当地的阳光和当地的黑暗无法与您的内在节律相匹配，这种内在的节律是您所拥有的。
Andrew Huberman:
安德鲁·休伯曼：
So before we get too complicated and too down in the weeds about this, I want to just throw out a couple important things.
因此，在我们对此变得过于复杂和陷入困境之前，我想先抛出一些重要的事情。
First of all, I mentioned this earlier, but some people suffer from jet lag a lot.
首先，我之前提到过这一点，但有些人经常受到时差的影响。
Other people, not so much.
其他人则不然。
Most people experience worse jet lag as they get older.
随着年龄的增长，大多数人都会经历更严重的时差反应。
There are reasons for that because early in life, patterns of melatonin release are very stable and flat, and very high actually in children.
这是有原因的，因为在生命早期，褪黑激素的释放模式非常稳定和平坦，而且在儿童中实际上非常高。
It's one of the reasons why they don't undergo puberty.
这是他们无法进入青春期的原因之一。
Then it becomes cyclic during puberty, meaning it comes on once every 24 hours and turns off once every 24 hours.
然后在青春期它会变成周期性的，这意味着它每 24 小时打开一次，每 24 小时关闭一次。
It's cycles, cyclic.
这是循环，周而复始。
And then as we get older, the cycles get more disrupted and we become more vulnerable to even small changes in schedule, etcetera, meal times.
随着年龄的增长，周期变得更加混乱，我们变得更容易受到日程安排等用餐时间的微小变化的影响。
So jet lag gets worse as we age.
因此，随着年龄的增长，时差反应会变得更严重。
Andrew Huberman:
安德鲁·休伯曼：
In addition, there are other things that happen with age that people start doing less exercise, their digestion can get worse, etcetera.
此外，随着年龄的增长，还会发生其他一些事情，比如人们开始减少运动、消化能力变得更差等等。
So some of the effects of age might not be direct effects of getting older, but some of the things that are correlated with being older.
因此，年龄的一些影响可能不是变老的直接影响，而是一些与变老相关的因素。
Like people who are willing to have a regular exercise regime can use that exercise regime to shift their circadian clock.
就像那些愿意定期锻炼的人可以利用这种锻炼方式来改变他们的生物钟一样。
And I have a good friend, his father's in his eighties, he's still pushing out 25, 30 push-ups each morning.
我有一个好朋友，他的父亲已经八十多岁了，他每天早上仍然坚持做25、30个俯卧撑。
He's on the Peloton, or whatever it is, doing a lot of cycling.
他参加了大部队，或者不管是什么，做了很多自行车运动。
So some 80-year-olds are doing that, many are not.
所以一些 80 岁的人正在这样做，但很多人却没有。
Many 30-year-olds are not.
许多30岁的人却不是这样。
But if you have a regular exercise program, that's going to make it easier to shift your circadian clock for sake of jet lag, and it's actually a knob you can turn and you can leverage for shifting your clock.
但如果你有定期的锻炼计划，那么为了时差反应，你可以更容易地改变你的生物钟，而且它实际上是一个你可以转动的旋钮，你可以利用它来改变你的生物钟。
Andrew Huberman:
安德鲁·休伯曼：
Before we go any further, I want to make changing your internal rhythm really easy, or at least as easy and as simple as one could possibly make it, I believe.
在我们进一步讨论之前，我相信，我想让改变你的内在节奏变得非常容易，或者至少尽可能简单。
What I want to talk about is perhaps one of the most important things to know about your body and brain, which is called your temperature minimum.
我想谈的也许是关于你的身体和大脑最重要的事情之一，这就是你的最低体温。
Okay?
好的？
Most of you know your approximate weight.
大多数人都知道自己的大概体重。
Some of you might even know your blood pressure.
你们中的一些人甚至可能知道自己的血压。
Some of you might even know your body mass index.
你们中的一些人甚至可能知道您的体重指数。
Some of you might know other things about your biology that have fancy names, but everyone should know their temperature minimum.
你们中的一些人可能知道有关您的生物学的其他事情，这些事情有奇特的名字，但每个人都应该知道他们的最低温度。
Your temperature minimum doesn't require a thermometer to measure, although you could measure it.
尽管您可以测量最低体温，但不需要温度计来测量。
Your temperature minimum is the point in every 24-hour cycle when your temperature is lowest.
最低体温是指每 24 小时周期中体温最低的点。
Now, how do you measure that without a thermometer?
现在，如果没有温度计，如何测量呢？
It tends to fall 90 minutes to two hours before your average waking time.
它往往比您的平均起床时间早 90 分钟到两个小时。
So I want to repeat that.
所以我想重复一遍。
Your temperature minimum tends to fall 90 minutes to two hours before your average waking time.
您的最低体温往往会在平均起床时间前 90 分钟到两小时下降。
Andrew Huberman:
安德鲁·休伯曼：
So let's say you're not traveling and your typical wake-up time is 5:30 a.m., your temperature minimum is very likely 3:30 a.m.
假设您没有旅行，并且您的典型起床时间是凌晨 5:30，那么您的最低体温很可能是凌晨 3:30。
or 4:00 a.m..
或凌晨 4:00..
If you want, if any of you want to, you can measure your temperature minimum.
如果您愿意，如果你们中的任何人愿意，您可以测量您的最低体温。
You can get a thermometer and you can measure your temperature every couple hours for 24 hours, and you can find your temperature minimum.
你可以拿一个温度计，在24小时内每隔几个小时测量一次体温，然后就可以找到你的最低体温。
What you're going to find is that you have a low point, the temperature minimum, and then your temperature will start to rise.
你会发现你有一个低点，温度最低，然后你的温度会开始升高。
You'll wake up about two hours later.
大约两个小时后你就会醒来。
Then your temperature will continue to rise into the afternoon, it will peak, maybe a little trough, sometimes that happens.
然后你的体温会持续上升到下午，会达到峰值，也许会有点低谷，有时会发生这种情况。
And then it'll start declining slowly as you approach nighttime.
然后当你接近夜间时，它会开始缓慢下降。
Andrew Huberman:
安德鲁·休伯曼：
There are things that will disrupt that temperature pattern: saunas, cold baths, intense exercise, etcetera.
有些事情会破坏这种温度模式：桑拿、冷水浴、剧烈运动等等。
Meals tend to have a thermogenic effect that increases temperature slightly, little blips, but the overall cycle, 24-hour cycle of temperature, has this pattern.
膳食往往会产生生热效应，使温度略有升高，但整个周期（24 小时温度周期）具有这种模式。
And last time, I talked about the seminal work of Joe Takahashi and others who have shown that temperature actually is the signal by which this clock above the roof of your mouth entrains or collectively pushes all the cells and tissues of our body to be on the same schedule.
上次，我谈到了高桥乔（Joe Takahashi）和其他人的开创性工作，他们证明温度实际上是一个信号，通过这个信号，你上颚上方的时钟带动或共同推动我们身体的所有细胞和组织遵循相同的时间表。
Temperature is the effector.
温度是效应器。
Andrew Huberman:
安德鲁·休伯曼：
And once you hear that, there should be an immediate "Oh, of course," because how else would you get all these different, diverse cell types to follow one pattern, right?
一旦你听到这个，你应该立即说“哦，当然”，因为否则你怎么能让所有这些不同的、多样化的细胞类型遵循一种模式，对吧？
A pancreatic cell does something very different than a spleen cell or a neuron, right?
胰腺细胞的功能与脾细胞或神经元非常不同，对吧？
They're all doing different things at different rates.
他们都以不同的速度做不同的事情。
So the temperature signal can go out and then each one of those can interpret the temperature signal as one unified and consistent theme of their environment.
因此，温度信号可以发出，然后每个人都可以将温度信号解释为其环境的一个统一且一致的主题。
So temperatures vary from person to person.
所以温度因人而异。
Some people are 98.6, some people run a little colder, etcetera, but you have a low point, you have a high point.
有些人是98.6，有些人跑得更冷，等等，但你有一个低点，你有一个高点。
Know your temperature minimum.
了解您的最低体温。
Andrew Huberman:
安德鲁·休伯曼：
How are you going to figure out this temperature minimum?
你如何计算出这个最低温度？
The temperature minimum can be determined by taking the last three to five wake-up times.
可以通过获取最后三到五个唤醒时间来确定最低温度。
So let's say you wake up 7:00 a.m., 8:00 a.m., 3:00 a.m., right?
假设您早上 7:00、上午 8:00、凌晨 3:00 起床，对吧？
Happens.
发生了。
Take those, add them together, average them by adding them up and dividing by the number of days.
将这些数据加在一起，然后除以天数来平均。
That'll give you the average.
这会给你平均值。
If you're one of these people that wakes up at 3:00 a.m.
如果您是凌晨 3:00 起床的人之一
and then goes back to sleep and sleeps till 10:00, your wake-up time was 10:00 a.m.
然后回去睡觉，一直睡到10:00，你的起床时间是上午10:00。
If you use an alarm clock, your wake-up time is still when you get up.
如果您使用闹钟，您的起床时间仍然是您起床时。
Okay?
好的？
I know alarm clocks have been demonized, but in my world, being late and missing appointments is also demonized.
我知道闹钟被妖魔化了，但在我的世界里，迟到和错过约会也被妖魔化了。
So I use an alarm clock.
所以我用闹钟。
Andrew Huberman:
安德鲁·休伯曼：
Many people will wake up at exactly the same time each day.
许多人每天都会在同一时间醒来。
There tends to be some variation for people.
人们往往存在一些差异。
Some people, it's going to vary depending on life circumstances, but average that for three to seven days or so.
有些人，会根据生活环境而有所不同，但平均为三到七天左右。
Take that wake-up time.
以起床时间为例。
You can then get an average or sort of typical temperature minimum.
然后您可以获得平均或典型的最低温度。
Okay.
好的。
So now you know how to get your temperature minimum.
现在您知道如何降低体温了。
Your temperature minimum is your absolute reference point for shifting your circadian clock, whether or not it's for jet lag or shift work or some other purpose.
最低体温是改变生物钟的绝对参考点，无论是为了时差反应、轮班工作还是其他目的。
Andrew Huberman:
安德鲁·休伯曼：
Here's the deal.
事情是这样的。
If you expose your eyes to bright light in the four hours, maybe five or six, but in the four hours after your temperature minimum, your circadian clock will shift so that you will tend to get up earlier and go to sleep earlier in the subsequent days.
如果您在四个小时（也许是五个或六个小时）内将眼睛暴露在强光下，但在体温最低后的四个小时内，您的生物钟会发生变化，因此您会在接下来的几天里早起早睡。
Okay?
好的？
It's what's called a phase advance, if you'd like to read up on this further.
如果您想进一步了解这一点，这就是所谓的阶段提前。
You advance your clock.
你提前了你的时钟。
Okay?
好的？
However, if you view bright light in the four to six hours before your temperature minimum, you will tend to phase delay your clock.
然而，如果您在最低体温之前的四到六个小时内看到明亮的光线，您的时钟可能会出现相位延迟。
You will tend to wake up later and go to sleep later.
你会倾向于晚起晚睡。
Okay, I'm going to repeat this because there's so much confusion out there and people talk about circadian time and all this.
好吧，我要重复一遍，因为那里有太多的混乱，人们谈论昼夜节律时间和所有这些。
Find your temperature minimum.
找到你的最低温度。
Andrew Huberman:
安德鲁·休伯曼：
I tend to wake up at about 6:00 a.m., sometimes 6:30, sometimes 7:00.
我通常在早上 6:00 左右起床，有时是 6:30，有时是 7:00。
It depends a lot on what I was doing the night before, as I'm guessing it does for you.
这在很大程度上取决于我前一天晚上做了什么，我猜这对你来说也是如此。
But that means that my temperature minimum is probably somewhere right around 4:30 a.m., which means that if I wake up at 4:30 a.m.
但这意味着我的最低体温可能是在凌晨 4:30 左右，这意味着如果我在凌晨 4:30 醒来
and I were to view bright light at 4:35 a.m., I'm going to advance my clock.
我要在凌晨 4:35 看到明亮的光线，我要把时钟提前。
I'm going to want to go to bed earlier the subsequent night and wake up earlier the subsequent morning.
我想第二天晚上早点睡觉，第二天早上早点起床。
And as I shift my wake-up time, my temperature minimum shifts too, right?
当我改变起床时间时，我的最低体温也会改变，对吧？
Because each time we shift our wake-up time, our temperature minimum shifts, assuming that wake-up time shifts more than 30 minutes or an hour.
因为每次我们改变起床时间，我们的最低体温都会发生变化（假设起床时间变化超过 30 分钟或一个小时）。
Okay?
好的？
Andrew Huberman:
安德鲁·休伯曼：
If I were to view bright light in the four to six hours before 4:30 a.m., guess what?
如果我在凌晨 4:30 之前的四到六个小时内看到明亮的光线，你猜怎么着？
The next night, I'm going to want to stay up later and I'm going to want to wake up later the subsequent morning.
第二天晚上，我会想睡得更晚，并且第二天早上我会想晚点起床。
Your temperature minimum is a reference point, not a temperature reading.
您的最低体温只是一个参考点，而不是温度读数。
Again, if you want to measure your temperature minimum and figure out what it is, 98 point whatever, or 96 point, whatever, that's fine, you can do that, but that information won't help you.
再说一次，如果你想测量你的最低体温并找出它是多少，98 点或 96 点，没关系，你可以这样做，但这些信息对你没有帮助。
What you need to know is what time your body temperature is lowest and understand that in the four hours or so, just after that time, viewing light will advance your clock to make you want to get up earlier.
您需要知道的是您的体温最低的时间，并了解在大约四个小时内，就在该时间之后，观看光线会使您的生物钟提前，让您想早点起床。
Andrew Huberman:
安德鲁·休伯曼：
And the four hours before your temperature minimum, viewing light will make you want to stay up later.
在体温达到最低值之前的四个小时，观看灯光会让您想要熬夜。
Now, some people might be saying, "Well, I wake up early and I want to stay up late and I'm sleepy all day and I'm a mess, or I feel fine." Look, let's talk about feeling fine.
现在，有些人可能会说，“好吧，我起得很早，我想熬夜，我整天都很困，我一团糟，或者我感觉很好。”听着，我们来谈谈感觉良好吧。
Turns out the definition of insomnia is when you're experiencing excessive sleepiness during the day.
事实证明，失眠的定义是白天过度嗜睡。
Sleepiness and fatigue are different.
困倦和疲劳是不同的。
Okay?
好的？
So in the world of sleep medicine, fatigue is a physical exhaustion.
所以在睡眠医学的世界里，疲劳是一种身体上的疲惫。
Sleepiness is falling asleep, like falling asleep at your desk or falling asleep during lectures, or there seems to be something special about my lectures that makes people want to fall asleep.
瞌睡就是睡着了，比如在办公桌上睡着了，或者听课的时候睡着了，或者我的课好像有什么特别的地方让人想睡觉。
So if this cures your insomnia, fantastic.
所以，如果这能治愈你的失眠，那就太棒了。
Andrew Huberman:
安德鲁·休伯曼：
However, in all seriousness, sleepiness during the daytime, unless it's around your temperature peak and only lasts about 90 minutes or so, is a sign of insomnia.
然而，严肃地说，白天的困倦，除非是在体温峰值附近，而且只持续约 90 分钟左右，否则就是失眠的迹象。
It's a sign of lack of sleep.
这是睡眠不足的表现。
I want to be very, very clear that if you know your temperature minimum, you can shift your clock using light.
我想非常非常清楚地表明，如果您知道最低温度，则可以使用光来改变时钟。
You can also shift your clock by engaging in exercise in the four hours after your temperature minimum to wake up earlier on subsequent nights or exercise before then to delay your clock.
您还可以通过在体温最低后的四个小时内进行锻炼来改变您的生物钟，以便在接下来的晚上早起，或者在此之前进行锻炼以延迟您的生物钟。
Okay?
好的？
So now you can start to see and understand the logic of this system.
现在您可以开始查看并理解这个系统的逻辑了。
And we'll talk about why this works and the underlying biology, but understanding that temperature is the effector and understanding that you have this low point that reflects your most sleepy point, essentially right before waking up.
我们将讨论为什么它起作用以及潜在的生物学原理，但要了解温度是效应器，并了解您的最低点反映了您最困的时刻，基本上是在醒来之前。
And then temperature rises.
然后温度升高。
You can now start to shift that temperature according to your travel needs.
您现在可以开始根据您的旅行需求改变温度。
Andrew Huberman:
安德鲁·休伯曼：
Here's one way in which you might do that.
这是您可以做到这一点的一种方法。
Let's say I am going to travel to Europe, which is nine hours ahead, typically, from California.
假设我要去欧洲旅行，通常从加利福尼亚出发要提前九个小时。
I would want to determine my temperature minimum, which for me is about 4:30 a.m., maybe 5:00 a.m., and I would want to start getting up at about 5:30 a.m.
我想确定我的最低体温，对我来说大约是凌晨 4:30，也许是凌晨 5:00，我想在凌晨 5:30 左右开始起床。
and getting some bright light exposure, presumably from artificial sources because the sunlight isn't going to be out at that time, maybe even exercising as well, maybe even eating a meal at that time, if that's in your practice.
并接受一些明亮的光线照射，大概是来自人造光源，因为那时阳光不会出来，甚至可能也锻炼身体，甚至可能在那时吃饭，如果这是在你的练习中的话。
You would want to start doing that two or three days before travel, because once you land in, or I land in, Europe, chances are just viewing the sunrise or sunset in Europe is not going to allow me to shift my circadian clock.
你可能会想在旅行前两三天开始这样做，因为一旦你登陆，或者我登陆欧洲，很可能只是在欧洲观看日出或日落，并不会让我改变我的生物钟。
Andrew Huberman:
安德鲁·休伯曼：
Some people say get sunlight in your eyes when you land, but that's not going to work because one of two things is likely to happen.
有人说着陆时让阳光照射到眼睛，但这行不通，因为有可能发生以下两种情况之一。
With a nine-hour shift like that, either I'm going to view sunlight at a time that corresponds to the circadian dead zone, the time in which my circadian clock can't be shifted, or I'm going to end up viewing sunlight at a time that corresponds to the four-to-six-hour window before my temperature minimum.
像这样的九小时轮班，要么我会在与昼夜节律死区相对应的时间（即我的生物钟无法移动的时间）观看阳光，要么我最终会在与体温最低之前四到六个小时窗口相对应的时间观看阳光。
So it's going to shift me in exactly the opposite direction that I want to go.
所以它会让我朝着与我想要的方向完全相反的方向转变。
So it can be very, very challenging for people to adjust to jet lag.
因此，对于人们来说，适应时差可能非常非常具有挑战性。
Andrew Huberman:
安德鲁·休伯曼：
So you need to ask, "Am I traveling east or am I traveling west?
所以你需要问：“我是向东旅行还是向西旅行？
Am I trying to advance my clock or delay my clock?" Remember, viewing light, exercise and eating in the four to six hours before your temperature minimum will delay your clock.
我是想提前还是推迟我的时钟？”请记住，在最低体温之前的四到六个小时内观察光线、运动和饮食会延迟您的生物钟。
Eating, viewing sunlight and exercising, you don't have to do all three, but some combination of those in the four to six hours after your temperature minimum will advance your clock.
吃饭、看阳光和锻炼，你不必同时做这三件事，但在最低体温后的四到六个小时内将这些事情结合起来可以让你的生物钟提前。
And this is a powerful mechanism by which you can shift your clock anywhere from one to three hours per day, which is remarkable.
这是一个强大的机制，通过它你可以将你的时钟每天调整一到三个小时，这是非常了不起的。
That means your temperature minimum is going to shift out as much as three hours, which can make it such that you can travel all the way to Europe, and in, as long as you've prepared for a day or so by doing what I described back home, and then doing it when you arrive, you can potentially do, accomplish the entire shift within anywhere from 24 to 36 hours.
这意味着您的最低体温将变化长达三个小时，这样您就可以一路前往欧洲，只要您准备一天左右的时间，按照我在家里描述的方式进行操作，然后在到达时进行操作，您就有可能在 24 到 36 小时内完成整个转变。
Andrew Huberman:
安德鲁·休伯曼：
And this is really important to emphasize that once you arrive in your new location, and here I'm talking about traveling eastward, California to Europe, once you arrive in your new location, you have to keep track of what your temperature minimum was back home and how it's being shifted during your trip.
需要强调的是，一旦您到达新地点，这里我说的是向东旅行，从加利福尼亚州到欧洲，一旦您到达新地点，您必须跟踪家里的最低气温是多少，以及在旅行期间它是如何变化的。
Now it's much easier to do than you think.
现在做起来比你想象的要容易得多。
One of the unfortunate consequences of the smartphone is that you can't do something goofy, like wearing two watches, one watch that corresponds to the time back home and another one that corresponds to the local time.
智能手机的不幸后果之一是你不能做一些愚蠢的事情，比如戴两块手表，一只手表对应家乡的时间，另一只对应当地时间。
Typically, it updates automatically based on Wi-Fi, etcetera.
通常，它会根据 Wi-Fi 等自动更新。
Andrew Huberman:
安德鲁·休伯曼：
But if you can keep track of the time back home, then you can easily shift your clock going forward.
但如果您能掌握家里的时间，那么您就可以轻松地将时钟向前拨动。
I'm hoping this would make sense.
我希望这是有道理的。
I really want to emphasize that you don't have to be precise down to the minute.
我真的想强调，你不必精确到分钟。
Some of you may be asking, "Well, what about, you've got this temperature minimum, and if I view light one minute before it, then I'm going to delay my clock, and one minute after it, I'm going to advance my clock." It doesn't quite work like that, okay?
你们中的一些人可能会问，“好吧，那怎么样，你已经达到了最低温度，如果我在它之前一分钟看到光，那么我将延迟我的时钟，在它之后一分钟，我将提前我的时钟。”它并不完全像那样工作，好吗？
But it's very important to understand that light is the primary way in which we can shift our clock.
但了解光是我们改变时钟的主要方式非常重要。
And now, you should also be able to understand things like the circadian dead zone from about 9:30, 10:00 a.m., all the way until six hours before your temperature minimum, you're not going to shift your clock.
现在，您还应该能够了解诸如上午 9:30、10:00 左右的昼夜节律死区之类的事情，一直到最低体温前 6 小时，您都不会改变时钟。
Nothing that you do in that time in terms of light-viewing behavior, feeding, etcetera, is going to shift your clock.
在那段时间里，你在光观察行为、进食等方面所做的任何事情都不会改变你的时钟。
Andrew Huberman:
安德鲁·休伯曼：
And so a lot of people are landing in Europe, getting sunlight in their eyes and throwing their clock out of whack or not shifting their clock at all.
因此，很多人登陆欧洲，阳光照射到他们的眼睛里，他们的时钟变得不正常，或者根本不改变他们的时钟。
This brings me to the other thing that's highly recommended, and I've mentioned this before, but you want to eat on the local meal schedule.
这让我想到了另一件强烈推荐的事情，我之前已经提到过这一点，但你想按照当地的用餐时间表吃饭。
If it's in your practice to fast, fast, that's fine.
如果你的练习要快、快，那很好。
But when you eat, you want to eat within the local schedule for alertness.
但吃饭的时候，你要在当地的时间表内吃饭，以保持警觉。
Okay.
好的。
That means if you arrive and everyone's eating breakfast and you can't stomach the idea of breakfast in your new location because your appetite isn't there, that means the clock in your liver, you have a clock in your liver, biological clock has not caught up to the new time zone.
这意味着，如果你到达时，每个人都在吃早餐，而你无法忍受在新地点吃早餐的想法，因为你没有胃口，这意味着你肝脏中的时钟，你肝脏中的时钟，生物钟还没有跟上新时区。
Andrew Huberman:
安德鲁·休伯曼：
You can force yourself to eat if you like, or you can skip that meal.
如果你愿意，你可以强迫自己吃东西，也可以不吃这顿饭。
But what you don't want to do is stay on your home meal schedule.
但您不想做的就是遵守家庭用餐时间表。
Waking up in the middle of the night and eating.
半夜醒来，吃饭。
That is really going to throw things off because a lot of the clocks in the periphery, like from the liver, the peripheral body, will send information back to the brain and then the brain is getting really conflicted signals.
这真的会让事情变得混乱，因为许多外围的时钟，比如来自肝脏、外围身体的时钟，会将信息发送回大脑，然后大脑会收到非常矛盾的信号。
So the temperature minimum is really your anchor point for shifting your clock best.
因此，最低温度确实是最佳调整时钟的锚点。
I don't know why this information really hasn't made it into the popular sphere quite so much.
我不知道为什么这些信息并没有真正进入流行领域。
There's all sorts of stuff about taking things like melatonin, using binaural beats, a lot of more sophisticated, complicated and potentially problematic ways of trying to shift the clock.
有各种各样的东西，比如服用褪黑激素、使用双耳节拍，以及许多更复杂、更复杂、可能存在问题的方法来尝试改变时钟。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about melatonin.
我们来谈谈褪黑激素。
But first, I just want to pause and shift gears a little bit because I talked about traveling eastward, but we haven't talked about traveling westward.
但首先，我想暂停一下，换个话题，因为我谈到了向东旅行，但我们还没有谈论向西旅行。
So I want to do that now.
所以我现在就想这么做。
Let's say you're traveling from New York to California or from Europe to California.
假设您要从纽约飞往加利福尼亚州或从欧洲飞往加利福尼亚州。
The challenge there tends to be how can you stay up late enough?
那里的挑战往往是如何熬夜？
Now, some people are able to do this because, as I mentioned earlier, the autonomic nervous system is asymmetrically wired such that it's easier to stay up later than we would naturally want to, than it is to go to sleep earlier.
现在，有些人能够做到这一点，因为正如我之前提到的，自主神经系统的连接不对称，因此熬夜比我们自然想要的更晚，而不是早睡。
Andrew Huberman:
安德鲁·休伯曼：
So let's say you land and it's 4:00 p.m.
假设您着陆的时间是下午 4:00。
and you're just dying.
而你快要死了。
You're in California.
你在加利福尼亚州。
You came from Europe.
你来自欧洲。
It's 4:00 p.m.
现在是下午 4:00。
and you really, really want to go to sleep.
你真的真的很想睡觉。
That's where the use of things like caffeine, exercise, and sunlight can shift you, right?
这就是咖啡因、锻炼和阳光等可以改变你的地方，对吗？
If it's after your temperature peak, then viewing sunlight around 6:00 p.m.
如果是在体温达到峰值之后，请在下午 6:00 左右观看阳光。
or 8:00 p.m.
或晚上 8:00
or artificial light, if there isn't sunlight, will help shift you later, right?
或者人造光，如果没有阳光，稍后会帮助你移动，对吗？
It's going to delay your clock and you're going to be able to stay up later.
它会延迟你的时钟，你将能够熬夜。
The worst thing you can do is take a nap that was intended to last 20 minutes or an hour.
最糟糕的事情就是小睡 20 分钟或一个小时。
I do this routinely and then wake up four hours later, or you wake up and it's midnight and you can't fall back asleep.
我经常这样做，然后四个小时后醒来，或者你醒来时已经是午夜了，你无法再入睡。
You really want to avoid doing that.
你确实想避免这样做。
Andrew Huberman:
安德鲁·休伯曼：
So provided it's not excessive amounts, stimulants like caffeine and coffee or tea can really help you push past that afternoon barrier and get you to sleep more like on the local schedule and eating on the local schedule as well.
因此，只要不是过量，咖啡因、咖啡或茶等兴奋剂确实可以帮助您克服下午的障碍，让您更加按当地的时间表睡觉，也按当地的时间表吃饭。
A number of people have asked about the use of melatonin to induce sleepiness.
许多人询问使用褪黑激素来引起睡意的问题。
All right.
好的。
Well, let's think about what melatonin is.
好吧，让我们想想什么是褪黑激素。
Melatonin is this hormone that's released from the pineal gland, which is this gland.
褪黑激素是从松果体释放的激素，松果体就是这个腺体。
Couple notes about the pineal because I've been getting a lot of questions about this.
一些关于松果体的笔记，因为我收到了很多关于松果体的问题。
I'm probably going to draw some fire for this, but I'd be happy to have a thoughtful, considerate debate with some peer-reviewed papers in front of us.
我可能会为此引起一些争议，但我很乐意与我们面前的一些经过同行评审的论文进行深思熟虑的辩论。
Andrew Huberman:
安德鲁·休伯曼：
The pineal does make this hallucinogenic molecule they call DMT, but in such minuscule amounts that it is not responsible for the hallucinations you see in sleep and dreaming.
松果体确实会产生这种被称为 DMT 的致幻分子，但其含量极小，不会导致您在睡眠和做梦中看到的幻觉。
Sorry folks.
对不起各位。
It's also not responsible for the hallucinations you might see through other approaches to DMT.
它也不会对您通过其他 DMT 方法可能看到的幻觉负责。
It's just not.
事实并非如此。
That's not where the DMT comes from.
这不是 DMT 的来源。
It's infinitesimally small amounts.
这是无限小的量。
There are a lot of wacky claims out there about calcification of the pineal and fluoride and this kind of thing.
关于松果体钙化和氟化物之类的事情有很多古怪的说法。
Look, the pineal sits in an area of the brain near the fourth ventricle where the skull is not terribly far away, although there's some overlying neural tissue.
看，松果体位于第四脑室附近的大脑区域，尽管有一些神经组织覆盖，但距头骨并不是很远。
And with age, there's some aggregation of some of the meninges and other things around there that stick to the skull.
随着年龄的增长，一些脑膜和周围的其他东西会聚集在头骨上。
Young brains don't look like old brains, but there's no calcification of the pineal.
年轻的大脑看起来不像年老的大脑，但松果体没有钙化。
All right?
好的？
Andrew Huberman:
安德鲁·休伯曼：
So you can forget about calcification of the pineal is a problem.
所以你可以忘记松果体钙化是一个问题。
I don't know where that whole thing got started, but that's not an issue.
我不知道整件事从哪里开始，但这不是问题。
Your pineal will churn out melatonin your whole life.
你的松果体会在你的一生中大量产生褪黑激素。
Melatonin induces sleepiness.
褪黑激素会引起睡意。
Melatonin during development is also responsible for timing the secretion of certain hormones that are vitally important for puberty.
发育过程中的褪黑激素还负责调节某些对青春期至关重要的激素的分泌时间。
Does melatonin control the onset of puberty?
褪黑激素可以控制青春期的开始吗？
Not directly, but indirectly.
不是直接的，而是间接的。
Melatonin inhibits something called gonadotropin-releasing hormone, which is a hormone that's released from your hypothalamus, also roughly above the roof of your mouth in your brain.
褪黑激素会抑制一种叫做促性腺激素释放激素的物质，这种激素是从下丘脑释放的，也大致位于大脑中口腔顶部的上方。
Andrew Huberman:
安德鲁·休伯曼：
Gonadotropin-releasing hormone is really interesting because it stimulates the release of another hormone called luteinizing hormone, which in females causes estrogen to be released within the ovaries.
促性腺激素释放激素非常有趣，因为它会刺激另一种称为黄体生成素的激素的释放，这种激素在女性中会导致卵巢内释放雌激素。
It's involved in reproductive cycles, and in males, stimulates testosterone from the Sertoli cells of the testes.
它参与生殖周期，在男性中，它会刺激睾丸支持细胞产生睾酮。
Melatonin is inhibitory to GnRH, gonadotropin-releasing hormone, and therefore is inhibitory to LH, luteinizing hormone, and therefore is inhibitory to testosterone and estrogen.
褪黑激素抑制 GnRH（促性腺激素释放激素），因此抑制 LH（黄体生成素），从而抑制睾酮和雌激素。
Just no two ways about it.
只是没有两种办法。
Andrew Huberman:
安德鲁·休伯曼：
There is immense amount of data on the fact that high levels of melatonin in seasonally breeding animals takes the ovaries from nice and robust ovaries that are capable of deploying eggs and this kind of thing, and literally shrinking them and making these animals infertile.
有大量数据表明，季节性繁殖动物中高水平的褪黑激素会夺走那些能够产卵和此类物质的良好而强健的卵巢的卵巢，并实际上使它们缩小并使这些动物不育。
These are very high levels of melatonin in seasonal breeders in winter.
冬季季节性饲养者的褪黑激素水平非常高。
Melatonin in males of seasonal breeders takes the testes and shrinks them.
季节性繁殖的雄性体内的褪黑激素会导致睾丸收缩。
Long ago when I was at UC Berkeley as a masters student, I was working on neuroendocrinology and we were working on this hamster species of seasonal breeders.
很久以前，当我在加州大学伯克利分校攻读硕士学位时，我正在研究神经内分泌学，我们正在研究这种季节性饲养的仓鼠物种。
And basically, when days are long, which inhibits melatonin, these little Siberian hamsters, as they're called, have testes about the size of typical table grapes, although that's a weird way to put it.
基本上，当白天很长时，褪黑激素会受到抑制，这些小西伯利亚仓鼠（它们被称为西伯利亚仓鼠）的睾丸与典型的鲜食葡萄大小差不多，尽管这是一种奇怪的说法。
Andrew Huberman:
安德鲁·休伯曼：
When days get shorter and the melatonin signal gets longer, because light inhibits melatonin, days get shorter, melatonin gets longer.
当白天变短，褪黑激素信号变长时，因为光会抑制褪黑激素，白天变短，褪黑激素信号变长。
Those same hamsters would have testes that would involute to the size of about a grain of rice.
这些仓鼠的睾丸会退化到大约一粒米的大小。
Now, this does not happen in humans in short days, but nonetheless, the melatonin signal really does have a ton of effects on the hormone system.
现在，这种情况在人类身上不会在短时间内发生，但尽管如此，褪黑激素信号确实对激素系统有很大的影响。
Now, does that mean that if you've been taking melatonin, you've really screwed up your hormones?
现在，这是否意味着如果您一直服用褪黑激素，您的荷尔蒙就真的搞砸了？
Not necessarily.
未必。
Does it mean if a kid has been taking melatonin that's really screwing up their puberty?
这是否意味着如果一个孩子服用褪黑激素真的会破坏他们的青春期？
Not necessarily.
未必。
And here's why.
原因如下。
Andrew Huberman:
安德鲁·休伯曼：
Melatonin operates on a concentration level.
褪黑激素在浓度水平上发挥作用。
So in a child that's very, very small, that has high levels of melatonin, it actually can inhibit GnRH, LH, testosterone or estrogen depending on the sex of the child.
因此，对于一个非常非常小的、褪黑激素水平很高的孩子来说，它实际上可以抑制 GnRH、LH、睾酮或雌激素，具体取决于孩子的性别。
But as that child grows through other mechanisms like growth hormone release, etcetera, that same amount of melatonin released from the pineal is now diluted over a much larger body.
但随着孩子通过生长激素释放等其他机制成长，松果体释放的等量褪黑激素现在在更大的身体上被稀释。
So the concentration actually goes way, way down.
所以浓度实际上大大降低了。
Okay?
好的？
But here's the problem with supplementing melatonin.
但这就是补充褪黑激素的问题。
As I mentioned in the previous episode, concentrations of melatonin in many commercial supplements have been shown to be anywhere from 85% to 400% of what's listed on the bottle.
正如我在上一集中提到的，许多商业补充剂中褪黑激素的浓度已被证明为瓶子上所列浓度的 85% 到 400%。
Andrew Huberman:
安德鲁·休伯曼：
So when you take melatonin, or a child takes melatonin, oftentimes, they're taking supraphysiological levels of melatonin, which, at least by my read and the literature, says that it could have dramatic effects on timing and course of things like puberty.
因此，当你服用褪黑激素或孩子服用褪黑激素时，他们通常会服用超生理水平的褪黑激素，至少根据我的阅读和文献，这表明它可能对青春期等事物的时间和进程产生巨大影响。
So it's not so much that the journals have come out saying that melatonin inhibits puberty.
因此，期刊上并没有说褪黑素会抑制青春期。
It's that no single study has been done with the supraphysiological levels of melatonin that are present in a lot of these supplements in developing children.
目前还没有针对发育中儿童中许多补充剂中褪黑激素的超生理水平进行过任何研究。
So melatonin is used widely for inducing sleepiness when you want to fall asleep in the new location that you've arrived.
因此，当您想在到达的新地点入睡时，褪黑激素被广泛用于诱导睡意。
Right?
正确的？
You can't fall asleep, you take melatonin, it helps you fall asleep.
你睡不着，你吃褪黑素，它可以帮助你入睡。
It does not help you stay asleep.
它无助于您保持睡眠状态。
Andrew Huberman:
安德鲁·休伯曼：
In addition to that, melatonin has been touted as the best way to shift your circadian clock.
除此之外，褪黑激素还被誉为改变生物钟的最佳方法。
I'm happy to go on record saying, "Look, if you need melatonin, you can work with a doctor or somebody who really understands circadian and sleep biology, go for it if that's your thing." But I, as always, on this podcast and elsewhere, I have a bias toward behavioral things that you can titrate and control like exposure to light, exercise temperature, etcetera, that have much bigger margins for safety and certainly don't have these other endocrine effects that we've been thinking about and talking about.
我很高兴地公开表示：“听着，如果你需要褪黑激素，你可以与医生或真正了解昼夜节律和睡眠生物学的人合作，如果那是你的事，那就去吧。”但我一如既往，在这个播客和其他地方，我对你可以滴定和控制的行为事物有偏见，比如暴露在光线下、运动温度等，这些行为有更大的安全边际，而且肯定没有我们一直在考虑和谈论的其他内分泌影响。
Andrew Huberman:
安德鲁·休伯曼：
So if you want to take melatonin in the afternoon in order to fall asleep or in the evening, be my guest, that's up to you.
因此，如果您想在下午服用褪黑激素以入睡，或者在晚上服用褪黑激素，请成为我的客人，这取决于您。
Again, you're responsible for your health, not me.
再说一次，你要对自己的健康负责，而不是我。
But for many people, melatonin is not going to be the best solution.
但对于许多人来说，褪黑激素并不是最好的解决方案。
The best solution is going to be to use light and temperature and exercise on either side of the temperature minimum to shift your clock both before your trip and when you land in your new location and your clock starts to shift.
最好的解决方案是在旅行前以及抵达新地点并且时钟开始变化时，利用光线和温度并在最低温度的两侧进行锻炼来改变时钟。
Okay.
好的。
So now you know my opinions about melatonin.
现在你知道我对褪黑激素的看法了。
Feel free to filter them through your own opinions and experiences with melatonin.
请随意通过您自己对褪黑激素的看法和经验来过滤它们。
Andrew Huberman:
安德鲁·休伯曼：
And now you also understand what your temperature minimum is and how it represents an important landmark, either side of which you can use light temperature and exercise to shift your clock.
现在您还了解了最低体温是多少，以及它如何代表一个重要的里程碑，您可以在其两侧使用光照温度和运动来改变您的生物钟。
Just to remind you a little bit about temperature.
只是提醒您一些有关温度的信息。
If you want to shift your clock, typically you would do that by, you could take a hot shower and then that will have a cooling effect after the hot shower.
如果你想改变你的时钟，通常你会这样做，你可以洗个热水澡，然后热水淋浴后就会有凉爽的效果。
And if you were to get into a cold shower or an ice bath, if you have access to one, afterward, there's going to be a thermogenic effect of your body, increasing temperature.
如果你洗了冷水澡或冰浴，如果你有机会洗个澡，之后你的身体就会产生生热效应，导致体温升高。
And if you just think about your natural rhythm back home when everything's stable, when you have a nadir, a low point, which is your temperature minimum, and then you have a peak, and you think about when you're doing this hot or cold shower in that rhythm, now you should be able to understand how you're shifting your rhythm.
如果你只是想一想回到家里时一切都稳定时的自然节奏，当你有一个最低点，一个最低点，即你的最低体温，然后你有一个峰值，然后你想想你什么时候以这种节奏洗热水或冷水澡，现在你应该能够理解你是如何改变你的节奏的。
That temperature rhythm is the one that's going to move.
温度节律将会发生变化。
Andrew Huberman:
安德鲁·休伯曼：
Give you an example.
给你举个例子。
If I were to wake up in the morning, and let's say I wake up at 6:00 a.m., my temperature, I know, is rising, I've passed my temperature minimum.
如果我早上醒来，假设我在早上 6:00 醒来，我知道我的体温正在上升，我已经超过了最低体温。
If I were to get into a hot shower, that would then lower my body temperature when I got out.
如果我洗个热水澡，出来后体温就会降低。
That is not normally what's happening first thing in the morning.
这通常不是早上第一件事发生的事情。
And therefore my clock would very likely get phase delayed, right?
因此我的时钟很可能会出现相位延迟，对吧？
It's going to delay the increase in temperature.
这样可以延缓气温的上升。
Whereas if I got into a cold shower, something I don't personally like to do, but I've done from time to time, or an ice bath, that's going to then have a rebound increase in body temperature and is going to phase advance my clock.
然而，如果我洗冷水澡（我个人不喜欢这样做，但我偶尔会这样做），或者洗个冰浴，那么体温就会反弹，并且会使我的生物钟提前。
That peak in the afternoon is going to come about an hour earlier.
下午的高峰将提前大约一个小时。
I'm going to want to go to bed earlier later that night.
那天晚上晚些时候我想早点睡觉。
Andrew Huberman:
安德鲁·休伯曼：
So you can start to play these games with timing and the hot and cold, with meals, whether or not you eat or you don't eat, and with light exposure, whether or not you view light or you don't view light.
所以你可以开始玩这些游戏，时间、热和冷、吃饭、无论你是否吃或不吃、以及光线照射，无论你是否看到光或不看到光。
So now you can start to see why understanding the core mechanics of a system can really give you the most flexibility, because I could spend the next 25 years of my life answering every question about every nuance pattern of travel.
所以现在你可以开始明白为什么理解系统的核心机制确实可以给你带来最大的灵活性，因为我可以用我生命中接下来的 25 年来回答有关旅行的每一种细微差别模式的每个问题。
"Well, we're going to Sydney, then we're going there, what should I do?" But that's on you.
“嗯，我们要去悉尼，那我们去那里，我该怎么办？”但这取决于你。
You need to figure out your temperature minimum and your temperature peak if you like, and then use these parameters.
如果您愿意，您需要计算出最低温度和最高温度，然后使用这些参数。
It gives you flexibility.
它给你灵活性。
Andrew Huberman:
安德鲁·休伯曼：
And that really underscores the most important thing is that when you understand mechanism, it's not about being neurotically attached to a specific protocol.
这真正强调了最重要的事情是，当你理解机制时，它并不是神经质地依附于特定的协议。
It's the opposite.
事实恰恰相反。
It gives you power to not be neurotically attached to a specific protocol.
它让你有能力不神经质地依附于特定的协议。
It can give you great confidence and flexibility in being able to shift your body rhythms however you want.
它可以给您极大的信心和灵活性，让您能够随心所欲地改变身体节奏。
And when things get out of whack, you can tuck them right back into place.
当事情变得不正常时，您可以将它们恢复原位。
One thing that's common is that people need to do a quick trip.
常见的一件事是人们需要快速旅行。
It's not always that you're going to go on vacation for two weeks or work someplace else for weeks on end.
您并不总是要去度假两周或在其他地方连续工作几周。
If your trip is 48 hours or less, stay on your home schedule.
如果您的行程不超过 48 小时，请遵循您在家的时间表。
Andrew Huberman:
安德鲁·休伯曼：
This can be tough and it may require scheduling meetings according to your home schedule, but if you can somehow manage that, the best thing to do would be to stay on your home schedule.
这可能很困难，可能需要根据您的家庭日程安排会议，但如果您能以某种方式做到这一点，那么最好的办法就是按照您的家庭日程安排。
Your clock is not going to shift more than a couple hours, even if you do everything correctly, in one day.
即使你在一天内做对了所有事情，你的时钟变化也不会超过几个小时。
Okay?
好的？
So if I were to travel, say to Europe...I've actually done this.
所以如果我要去旅行，比如去欧洲……我实际上已经这样做了。
I did a 24-hour trip to Basel, Switzerland, gave a talk and came back.
我对瑞士巴塞尔进行了 24 小时旅行，做了一次演讲然后回来了。
People thought it was crazy, but I had a little bit of travel fatigue, because remember, there's fatigue from the actual travel experience, the novelty of it, the air is never great on the planes.
人们认为这很疯狂，但我有一点旅行疲劳，因为记住，疲劳来自于实际的旅行体验，它的新鲜感，飞机上的空气从来都不是很好。
This was even true before there were mask requirements and things like that.
甚至在出现口罩要求之类的事情之前也是如此。
There's the travel fatigue, but you don't throw your clock off.
虽然旅途很疲劳，但你不会耽误时间。
If you stay 48 hours, then you start to shift a little bit.
如果你呆了 48 小时，那么你就会开始发生一些变化。
Andrew Huberman:
安德鲁·休伯曼：
Seventy-two, that's when you start running into trouble.
七十二岁，那就是你开始遇到麻烦的时候。
The transit time is also important.
运输时间也很重要。
But I would say if it's three days or less, stay on your home schedule as much as you can.
但我想说的是，如果三天或更短时间，请尽可能按照家庭日程安排。
And because sunlight isn't under your control, unless there's something about you I don't know, that's when traveling with some sort of bright light, like the light pad that I have down there that I showed earlier, for those of you listening just on audio, it looks like an eight-and-a-half by 11-inch pad.
因为阳光不受你的控制，除非你有什么我不知道的事情，那就是在某种明亮的光线下旅行时，就像我之前展示的下面的光垫，对于那些只听音频的人来说，它看起来像一个八个半乘以 11 英寸的垫。
It's actually not designed for wake up.
它实际上不是为唤醒而设计的。
It's actually designed as a drawing pad, and it emits about a thousand lux of light.
它实际上被设计成一个绘图板，发出大约一千勒克斯的光。
Andrew Huberman:
安德鲁·休伯曼：
And so if you want to travel with something like that, you can use that in your hotel room to wake up when you like.
因此，如果您想带着这样的东西旅行，您可以在酒店房间使用它来在您愿意的时候醒来。
Some people will use nightshades, not the nightshades that you eat or that some people say you're not supposed to eat.
有些人会使用茄属植物，而不是你吃的茄属植物或有些人说你不应该吃的茄属植物。
I don't know anything about that.
我对此一无所知。
But the eye covers to keep light out.
但眼睛会被遮住以遮挡光线。
Those can be very useful on planes and in hotels and so on.
这些在飞机上和酒店等地方非常有用。
So you can use light and dark and you can travel with your light and dark devices so that you can stay on your home schedule and get most of your light when it would be your normal wake-up time back home.
因此，您可以使用亮光和暗光设备，并且可以在旅行时携带亮光和暗光设备，这样您就可以按照家庭时间表进行操作，并在回家的正常起床时间时充分利用光线。
Andrew Huberman:
安德鲁·休伯曼：
And what's nice is if you know when your circadian dead zone is back home, which is generally, for most people, around 10:00 a.m.
如果您知道自己的昼夜节律死区何时回到家，那就太好了，对于大多数人来说，通常是上午 10:00 左右。
to about 3:00 p.m., so basically the rising phase of your temperature, then you can also feel free to be outside without having to wear sunglasses or you don't have to worry about light exposure.
下午 3:00 左右，基本上是体温上升的阶段，此时您也可以放心外出，无需戴墨镜，也不必担心光线照射。
But if you know that window before your temperature minimum, that four- to six-hour window, that's the time when if you're viewing a lot of light in your new location, you are going to shift your clock pretty considerably, and then you can come back home and have a terrible time.
但是，如果你知道最低气温之前的那个窗口，即四到六个小时的窗口，那么在这个时间里，如果你在新的位置看到大量的光线，你的时钟就会发生相当大的变化，然后你就可以回家并度过一段糟糕的时光。
Andrew Huberman:
安德鲁·休伯曼：
At the end of graduate school, I went to Australia, a remarkable country, incredible people, incredible wildlife, an amazing time.
研究生毕业后，我去了澳大利亚，这是一个非凡的国家，有令人难以置信的人民，令人难以置信的野生动物，度过了一段美好的时光。
I came back and it was the first time in my life where I couldn't sleep on a regular schedule.
我回来后，这是我一生中第一次无法按时入睡。
I was sleeping in hour-long increments throughout the day.
我一整天都在以一个小时的增量睡觉。
It was a nightmare and it took me weeks to get back on target.
这是一场噩梦，我花了几周时间才回到目标。
And the way I was able to do that was exercising consistently at the same time every 24 hours, turning my home into essentially a cave at night, even covering up the windows and then getting as much bright light in my eyes as I possibly could during the day, no sunglasses, etcetera.
我能做到这一点的方法是每 24 小时在同一时间坚持锻炼，晚上把我的家变成一个洞穴，甚至遮住窗户，然后在白天尽可能让明亮的光线进入我的眼睛，不戴墨镜等等。
So it can take some real work if your clock gets thrown out of whack.
因此，如果你的时钟出现问题，你可能需要做一些真正的工作。
Andrew Huberman:
安德鲁·休伯曼：
There's a phenomenon called ICU psychosis where people that are in the intensive care unit in hospitals actually lose their mind.
有一种现象称为 ICU 精神病，即医院重症监护室的人们实际上失去了理智。
They become psychotic, hallucinations, etcetera.
他们变得精神病、出现幻觉等等。
And it's because of altered circadian cycles.
这是因为昼夜节律的改变。
We know this because they're exposed to these lights and these sounds, people coming in and checking on them.
我们知道这一点是因为它们暴露在这些灯光和声音中，人们进来检查它们。
They leave the hospital or in some cases there have been experiments where people are placed near a window where they get some natural light and these psychotic symptoms disappear, presuming there weren't psychotic symptoms before they entered the hospital.
他们离开医院，或者在某些情况下进行了实验，将人们放在靠近窗户的地方，在那里他们可以得到一些自然光，这些精神病症状就会消失，假设他们在进入医院之前没有精神病症状。
So it's pretty dramatic what light can do to the psyche and to the body.
所以光对心灵和身体的影响是非常戏剧性的。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk a little bit about a different form of jet lag that requires no planes, no trains, no automobiles, and that's shift work.
那么，让我们来谈谈另一种形式的时差反应，它不需要飞机、火车、汽车，这就是轮班工作。
Shift work is becoming increasingly common.
轮班工作变得越来越普遍。
Many of us are shift working even though we don't have to.
我们中的许多人都轮班工作，尽管我们没有必要这样做。
We're doing work in the middle of the night.
我们在半夜做作业。
We are working our computers at odd hours, sleeping during the day.
我们在非正常时间使用电脑，白天睡觉。
A lot of people who are under shelter-in-place type stuff are doing more of this.
许多处于就地避难状态的人正在做更多这样的事情。
Kids with the drifting school schedules.
学校时间表变动的孩子们。
Here's the deal with shift work.
这是轮班工作的情况。
If there's one rule of thumb for shift work, it's that if at all possible you want to stay on the same schedule for at least 14 days, including weekends.
如果说轮班工作有一条经验法则的话，那就是如果可能的话，您希望至少 14 天保持相同的时间表，包括周末。
Now that should immediately cue the nonshift workers to the importance of not getting too far off track on the weekend, even if you're not a shift worker.
现在，这应该立即提醒非轮班工人不要在周末偏离轨道太远的重要性，即使你不是轮班工人。
So sleeping in on Sunday is not a good idea.
所以周日睡懒觉并不是一个好主意。
The most important thing about shift work is to stay consistent with your schedule.
轮班工作最重要的是与您的日程安排保持一致。
Andrew Huberman:
安德鲁·休伯曼：
Now I had a conversation on an Instagram live with Samer Hattar, who's a neuroscientist at the National Institutes of Mental Health.
现在，我在 Instagram 上与美国国立心理健康研究所的神经科学家萨默·哈塔尔 (Samer Hattar) 进行了现场对话。
He's actually the head of the chronobiology unit there.
他实际上是那里时间生物学部门的负责人。
And he was really emphasizing this point, because shift work where people are doing the so-called swing shift, where they're working four days on one shift and four days on another, is extremely detrimental to a number of health parameters.
他确实强调了这一点，因为人们进行所谓的轮班制的轮班工作，即一个班次工作四天，另一个班次工作四天，这对许多健康参数极其不利。
It gets the cortisol release from the adrenals really out of whack.
它使肾上腺皮质醇的释放变得异常。
And there are these cortisol spikes at various hours of the day.
一天中的不同时间都会出现皮质醇峰值。
It messes up learning.
搞砸了学习。
It really disrupts the dopamine system and wellbeing.
它确实破坏了多巴胺系统和健康。
It is a serious, serious problem.
这是一个非常非常严重的问题。
So if you can negotiate with your employer to stay on the same shift for two weeks at a time, that's going to be immensely beneficial and will help you offset a lot of the negative effects of shift work.
因此，如果您可以与雇主协商，每次轮班两周，这将是非常有益的，并将帮助您抵消轮班工作的许多负面影响。
Andrew Huberman:
安德鲁·休伯曼：
Now I don't presume that all of you are going to be able to do that.
现在我不认为你们所有人都能做到这一点。
Some of you just don't have that level of control.
你们中的一些人就是没有那种程度的控制力。
And of course I want to acknowledge that shift workers are essential.
当然，我想承认轮班工人是必不可少的。
Of course, first responders, firefighters, police officers, paramedics, etcetera, but also pilots, night nurses, people working on the hospital wards, people picking up trash.
当然，还有急救人员、消防员、警察、护理人员等，还有飞行员、夜间护士、在医院病房工作的人、捡垃圾的人。
These night shifts are critical to our functioning as a society, as I'm sure all of you can appreciate.
这些夜班对于我们社会的运作至关重要，我相信你们所有人都能体会到这一点。
Andrew Huberman:
安德鲁·休伯曼：
If you are going to work a shift where, let's say you start at 4:00 p.m.
如果您要轮班工作，假设您从下午 4:00 开始工作。
and you end at 2:00 a.m., then there's some important questions that arise.
凌晨 2:00 结束，然后就会出现一些重要的问题。
For instance, should you see light during your shift?
例如，您在轮班期间应该看到光线吗？
Well, this is a matter of personal choice, but ideally you want to view as much light as possible and as safely possible when you need to be alert.
嗯，这是个人选择的问题，但理想情况下，当您需要保持警惕时，您希望看到尽可能多的光线并尽可能安全。
So that would mean from 4:00 p.m.
这意味着从下午 4:00 开始。
to 2:00 a.m.
至凌晨 2:00
And then you would want to sleep.
然后你就会想睡觉。
So using light as a correlate of alertness and using darkness as a correlate of sleepiness, what this means is see as much light as you safely can during the phase of your day when you want to be awake.
因此，使用光作为警觉性的相关性，使用黑暗作为困倦的相关性，这意味着在一天中您想要清醒的阶段，安全地看到尽可能多的光。
Andrew Huberman:
安德鲁·休伯曼：
So it's the same thing I said way back the beginning of this podcast episode.
这与我在本播客节目开始时所说的一样。
And see as little light as safely possible and it allows you to function during the time when you want to be asleep.
并且尽可能安全地看到更少的光，这样您就可以在想要睡觉的时候正常工作。
So if you're finishing out that 2:00 a.m.
因此，如果您要在凌晨 2:00 完成任务。
shift, that's when you would want to avoid bright light exposure.
转变，此时您需要避免强光照射。
You'd want to go home, you'd really want to avoid watching TV if possible.
你想回家，如果可能的话，你真的想避免看电视。
If you need that in order to fall asleep, that would be a case where something like dimming the screen plus blue blockers, if that's in your practice or you want to do that, would be helpful and then going to sleep.
如果你需要这样才能入睡，那么在这种情况下，像调暗屏幕加上蓝色阻挡器这样的东西（如果你在练习中或者你想这样做的话）会有所帮助，然后去睡觉。
And then you'll probably wake up late in the afternoon or early afternoon.
然后你可能会在下午晚些时候或下午早些时候醒来。
Andrew Huberman:
安德鲁·休伯曼：
Some of you might say, "Wait, Huberman, I thought you don't like blue blockers." I never said I don't like blue blockers.
你们中的一些人可能会说，“等等，休伯曼，我以为你不喜欢蓝色阻滞剂。”我从来没有说过我不喜欢蓝色阻滞剂。
I don't like people wearing blue blockers at the time of day when they want to be alert.
我不喜欢人们在一天中想要保持警惕的时候佩戴蓝色防护服。
And I don't like people asserting that blue blockers can prevent circadian shifts simply because people are wearing them.
我不喜欢人们仅仅因为人们佩戴蓝色阻滞剂就断言它们可以防止昼夜节律变化。
The brightness of light is what's important.
光的亮度很重要。
It's not about the blue.
这与蓝色无关。
So if you want to wear them, wear them or just dim the lights or turn the lights off.
所以如果你想戴它们，就戴它们或者只是调暗灯光或关掉灯。
Andrew Huberman:
安德鲁·休伯曼：
So let's say you get home after this 4:00 p.m.
假设您在下午 4:00 之后回家。
to 2:00 a.m.
至凌晨 2:00
shift.
转变。
You maybe eat something, you go to sleep and you wake up and it's noon or 1:00 p.m.
您可能吃了点东西，然后去睡觉，醒来时已是中午或下午 1:00。
Should you get light in your eyes?
你的眼睛应该有光吗？
Well, your first assumption based on what I've said previously might be that you're in the circadian dead zone, that you can't, because it's noon or 1:00 P.M but you're not in the circadian dead zone because you're somebody who goes to sleep early in the morning at 2:00 a.m.
好吧，根据我之前所说的，你的第一个假设可能是你处于昼夜节律死区，但你不能，因为现在是中午或下午 1:00，但你并不处于昼夜节律死区，因为你是一个在凌晨 2:00 早睡的人。
So it's not like the circadian dead zone is a strict time of day.
所以昼夜节律死区并不是一天中严格的时间。
It's an internal biological clock.
这是一个内部生物钟。
Andrew Huberman:
安德鲁·休伯曼：
So what do you need to know?
那么你需要知道什么？
You guessed it.
你猜对了。
You need to know your temperature minimum.
您需要知道您的最低温度。
You need to know whether or not your temperature is increasing or decreasing.
您需要知道您的体温是升高还是降低。
And now we can make this whole thing even simpler and just say, "If your temperature is decreasing, avoid light.
现在我们可以让整个事情变得更加简单，只需说：“如果你的体温正在下降，请避免光照。
If your temperature is increasing, get light." It's that simple.
如果你的体温升高，就去光照。”就是这么简单。
If your temperature is decreasing, avoid light.
如果您的体温正在下降，请避免光照。
If your temperature is increasing, get light.
如果体温升高，请注意光照。
The shift worker who works from 4:00 p.m.
从下午 4:00 开始工作的轮班工人
until 2:00 a.m.
直到凌晨 2:00
has a temperature rhythm that's very different than mine where I wake up around 6:00 a.m., 5:00 a.m.
我的体温节律与我的非常不同，我在早上 6:00 和 5:00 左右醒来。
and I go to sleep around 11:00 p.m.
我晚上 11:00 左右就去睡觉
We both have a 24-hour-ish circadian cycle, except mine is more aligned to the rise and setting of the sun and theirs is not, right?
我们都有一个 24 小时左右的昼夜节律周期，只不过我的昼夜节律更符合太阳的升起和日落，而他们的则不是，对吗？
Andrew Huberman:
安德鲁·休伯曼：
So you have to know your internal temperature rhythm and no, you don't have to walk around with a thermometer, wherever, taking your temperature.
所以你必须知道你的体内温度节律，不，你不必带着温度计到处走动，无论在哪里测量体温。
Although it'd be great if some of the devices that are out there — people are counting their steps.
如果人们能够使用一些设备来计算步数，那就太好了。
I think it'd be great if people had a circadian body temperature measurement.
我认为如果人们能够进行昼夜节律体温测量那就太好了。
I'm not involved in any of this device development, but I think it's a real call to arms, pun intended, to have a wristband that would measure temperature and would tell you your temperature minimum when you travel or whatnot.
我没有参与任何此类设备的开发，但我认为这是一个真正的战斗，双关语，拥有一个可以测量温度的腕带，并在您旅行或其他情况下告诉您最低体温。
Maybe some of these devices already do that, but if they don't, they should.
也许其中一些设备已经做到了这一点，但如果他们没有这样做，他们也应该这样做。
It's absolutely absurd to me why we wouldn't have this simple measurement.
对我来说，为什么我们不进行这种简单的测量，这绝对是荒谬的。
Very easy to get that kind of information.
获得此类信息非常容易。
You don't even need the exact temperature read.
您甚至不需要读取准确的温度。
All you need to know is the high and low point.
您需要知道的只是高点和低点。
Andrew Huberman:
安德鲁·休伯曼：
So let's say you're a shift worker who really is nocturnal, you're flipped.
假设您是一名轮班工人，确实是夜间活动，那么您就精神错乱了。
Well you want to stay on that nocturnal schedule.
好吧，你想继续遵守夜间时间表。
Now that can be very hard on families and social life of all kinds, but the person who is working say from 8:00 p.m., sundown to sunrise, this raises a question, Should they be looking at the sunrise and should they be watching the sunset, waking up with the sunset, going to sleep with the sunrise.
现在这对家庭和各种社交生活来说都是非常困难的，但是工作的人说从晚上 8:00，日落到日出，这就提出了一个问题，他们应该看日出，还是应该看日落，随着日落醒来，随着日出入睡。
You think, well, is that light going to throw them off?
你想，那盏灯会把他们赶走吗？
Probably not.
可能不会。
It's just actually going to invert what sunrise and sunset are.
它实际上只是颠倒了日出和日落的含义。
Andrew Huberman:
安德鲁·休伯曼：
When they're waking up in the morning, if they get some sunlight in their eyes, they look at the sun, get some bright light from devices or overhead lights in their apartment or home, well that's going to tend to wake them up if it's in the evening.
当他们早上醒来时，如果他们的眼睛受到一些阳光的照射，他们就会看着太阳，从公寓或家里的设备或头顶灯发出一些明亮的光，如果是在晚上，这往往会吵醒他们。
So I don't know if I say that clearly, but if in the evening the sun is setting and they're looking at that setting sun, that is the morning sun for that person and it will wake them up for their night shift.
所以我不知道我说得是否清楚，但如果在晚上太阳正在落山，他们看着那落日，那对那个人来说就是早晨的太阳，它会唤醒他们去上夜班。
So temperature rising.
所以温度升高。
Andrew Huberman:
安德鲁·休伯曼：
Then toward morning, what's happening?
然后到了早上，发生了什么？
Okay, well they're closing out their work shift.
好吧，他们即将结束轮班。
You're going home, the sun is rising.
你要回家了，太阳正在升起。
Do you look at the rising sun?
你是否注视着初升的太阳？
Well, based on what you now know, your eyes are very sensitive to resetting of circadian clocks.
嗯，根据您现在所知，您的眼睛对生物钟的重置非常敏感。
What will it do at that time?
到时候它会做什么呢？
If this were a classroom, I would either cold call on somebody or I'd wait for the "oh-oh-oh-oh" person in the audience, inevitably exists.
如果这是一间教室，我要么冷酷地拜访某人，要么我会等待观众中不可避免地存在的“哦-哦-哦-哦”的人。
So temperature for that person, they've been up for a while.
对于那个人来说，他们的体温已经升高了一段时间了。
Temperature is falling, not rising.
气温正在下降，而不是上升。
For me it would be rising, but because I'm not diurnal.
对我来说，它会上升，但因为我不是白天的。
I'm awake during the day.
我白天醒着。
For that person, the temperature is falling and so they view light while temperature is falling.
对于那个人来说，温度正在下降，因此他们在温度下降时会看到光。
What's it going to do?
它要做什么？
It's going to phase delay them, it's going to make it harder for them to get to sleep the following night.
这会让他们的相位延迟，让他们第二天晚上更难入睡。
Andrew Huberman:
安德鲁·休伯曼：
So you would say that person should watch the setting sun to help them wake up because they're going to work the night shift, but should probably have sunglasses on or avoid viewing bright light before they go to sleep.
因此，您可能会说，该人应该观看落日以帮助他们醒来，因为他们要上夜班，但可能应该在睡觉前戴上太阳镜或避免观看明亮的光线。
So it's the same thing.
所以这是同样的事情。
They're just on an inverted, as a typical person who's diurnal, but they're on an inverted schedule.
他们只是处于倒置状态，就像一个典型的白天活动的人一样，但他们的日程安排却是倒置的。
So I'm really trying hard here to make this all really clear.
所以我真的很努力地把这一切说清楚。
Andrew Huberman:
安德鲁·休伯曼：
There're two patterns of requests in the world, I'm noticing as I've ventured into this landscape of social media and podcasts.
当我涉足社交媒体和播客领域时，我注意到世界上有两种请求模式。
There are people who want to know every detail, want to quantify everything because they want to get exactly right.
有些人想要了解每一个细节，想要量化一切，因为他们想要完全正确。
These are the graduate students and students that don't want to make a mistake.
这些是研究生和不想犯错误的学生。
And to quote my graduate advisor, provided the mistakes are not dangerous, certainly not lethal, you want to make a few little mistakes so that you can adjust.
引用我的研究生导师的话，只要这些错误不是危险的，当然不是致命的，你就应该犯一些小错误，这样你就可以调整。
You don't want to endanger yourself, but it's actually you're not going to get things perfect.
你不想让自己陷入危险，但事实上你并不会让事情变得完美。
That's called learning.
这就是所谓的学习。
Learning is when you realize, oh, I viewed some this time and then I stayed up and it really messed me up.
学习就是当你意识到，哦，这次我看了一些，然后我熬夜了，这真的让我很困惑。
I'll never do that again.
我再也不会这样做了。
Andrew Huberman:
安德鲁·休伯曼：
The other category of people seem to want the one-size-fits-all, give me this pill or give me this protocol.
另一类人似乎想要一刀切，给我这个药丸或给我这个方案。
And those things generally work, but they don't afford people flexibility.
这些东西通常是有效的，但它们不为人们提供灵活性。
And if there's anything like that, it's this temperature minimum thing that I've been just hammering on again and again and again today because it's something that you own and that you can really use as a key landmark for shifting your clock.
如果有类似的事情的话，那就是我今天一遍又一遍地反复强调的最低温度问题，因为它是你拥有的东西，你可以真正将其用作改变时钟的关键里程碑。
Andrew Huberman:
安德鲁·休伯曼：
I suppose there's a third category, which is people who are — accept that biological systems are actually much more forgiving than the way they're sometimes described.
我想还有第三类人，他们承认生物系统实际上比它们有时描述的方式要宽容得多。
And I'm going to use this as an opportunity editorialize a little bit.
我将利用这个机会进行一些社论。
There's so much made of sleep debt.
睡眠债太多了。
Look, there isn't an IRS equivalent for sleep.
看，对于睡眠，国税局并没有类似的规定。
They're not going to come around and try and collect all the sleep that you didn't get.
他们不会过来尝试收集你没有得到的所有睡眠。
No one really knows what the consequences are going to be for you and for me and for the next person for the sleep you didn't get.
没有人真正知道你没睡好会对你、我以及下一个人产生什么后果。
You can't really recover the sleep you missed out on.
你无法真正恢复你错过的睡眠。
But you also don't want to get neurotically attached to a schedule because there's a thing called sleep anxiety and then people have trouble falling asleep and staying asleep.
但你也不想神经质地依附于时间表，因为有一种叫做睡眠焦虑的东西，这样人们就很难入睡和保持睡眠状态。
Andrew Huberman:
安德鲁·休伯曼：
So I want to spend a moment on that and go back to a theme that I've said many times before because these tools work — what I call NSDR, non-sleep deep rest.
所以我想花点时间讨论这个问题，然后回到我之前多次说过的主题，因为这些工具很有效——我称之为 NSDR，即非睡眠深度休息。
So this would be hypnosis.
所以这就是催眠。
I'll give you the link, but I'll say it again, reverihealth.com for clinically tested research, tested free hypnosis for anxiety, but also for sleep.
我会给你链接，但我会再说一遍，reverihealth.com 进行临床测试研究，测试免费催眠治疗焦虑，但也用于睡眠。
Those are very beneficial, people.
人们，这些都是非常有益的。
Andrew Huberman:
安德鲁·休伯曼：
NSDR protocols, non-sleep deep rest protocols for things like yoga nidra.
NSDR 协议、非睡眠深度休息协议（例如瑜伽休息术）。
I provide some links to those in the caption for episode two.
我提供了第二集标题中的一些链接。
These things really work.
这些东西确实有效。
Last night I woke up, I went to bed about 10:30, I woke up at 3:00 in the morning.
昨晚我醒了，10:30左右就睡觉了，凌晨3:00就醒了。
I knew I wasn't feeling rested.
我知道我没有休息好。
I did a NSDR protocol, I fell back asleep.
我做了 NSDR 方案，然后又睡着了。
I woke up at 6:30.
我6点30分就醒了。
You need to teach your brain and your nervous system how to turn off your thoughts and go to sleep.
你需要教你的大脑和神经系统如何关闭你的想法并入睡。
And ideally you do that without medication unless there's a real need.
理想情况下，除非确实需要，否则您无需服用药物即可做到这一点。
You do that through these behavioral protocols.
您可以通过这些行为协议来做到这一点。
They work because they involve using the body to shift the mind, not trying to just turn off your thoughts in the middle of the night.
它们之所以有效，是因为它们涉及利用身体来改变思想，而不是试图在半夜关闭你的思想。
Andrew Huberman:
安德鲁·休伯曼：
Now there are periods of life where things are stressful and people are concerned and you will have some struggle getting and staying asleep.
现在，在生活中的某些时期，事情会充满压力，人们也会担心，你会很难入睡和保持睡眠。
And that really has to do more with anxiety, which NSDR protocols also can help with.
这确实与焦虑有更多关系，NSDR 协议也可以提供帮助。
As I always say, do them in the middle of the night if you wake up and you want to go back to sleep.
正如我常说的，如果您醒来并想回去睡觉，请在半夜进行。
Do it in the middle of the day to teach your nervous systema to calm down, or do them first thing in the morning if you didn't feel you got enough sleep.
在中午这样做可以让你的神经系统平静下来，或者如果你觉得自己睡眠不足，早上第一件事就是这样做。
In other words, do them whenever you have an opportunity to do them because they really can help you learn how to turn on the parasympathetic/calming arm of your autonomic nervous system.
换句话说，只要有机会就去做，因为它们确实可以帮助您学习如何打开自主神经系统的副交感神经/镇静手臂。
Andrew Huberman:
安德鲁·休伯曼：
There's no other way that I'm aware of to teach your system to slow down and turn off your thoughts and go back to sleep.
据我所知，没有其他方法可以教会你的系统放慢速度并关闭你的想法并重新入睡。
But these are powerful protocols and there's a lot of research now to support the fact that they can really help.
但这些都是强大的协议，现在有大量研究证明它们确实可以提供帮助。
Meditation would be another example.
冥想是另一个例子。
Certain kinds of meditation involve focus and alertness.
某些类型的冥想涉及注意力和警觉性。
Those are slightly different than meditations that involve lack of focus and attention to, say, internal states.
这些与冥想略有不同，冥想缺乏对内部状态的专注和关注。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to pause there and then I want to talk about kids and the elderly.
我要暂停一下，然后我想谈谈孩子和老人。
In other words, how do we control sleep and circadian rhythms and wakefulness in babies, adolescents, teens and aged folks?
换句话说，我们如何控制婴儿、青少年和老年人的睡眠、昼夜节律和觉醒？
All right, before we talk about sleep in kids, I want to tell a little story.
好吧，在我们谈论孩子的睡眠之前，我想先讲一个小故事。
It's not a joke — many of you'll be relieved that I'm not going to try and tell another joke this episode — which is the relationship between light skin and pelage color, dopamine and reproduction — mating.
这不是一个笑话——你们中的许多人会松一口气，因为我不会在这一集中尝试讲另一个笑话——这是浅色皮肤和毛色、多巴胺和繁殖——交配之间的关系。
Andrew Huberman:
安德鲁·休伯曼：
So, many seasonally breeding animals, Siberian hamsters, which I mentioned earlier, rabbits, fox, other animals change their color of their coat.
所以，许多季节性繁殖的动物，我之前提到的西伯利亚仓鼠，兔子，狐狸，其他动物都会改变皮毛的颜色。
In the winter they tend to be a lighter color.
在冬天，它们的颜色往往较浅。
Sometimes pure white, sometimes with flecks of black or brown.
有时纯白色，有时带有黑色或棕色斑点。
And in the summer their pelage changes to a color of brown or red, some other vastly different color.
在夏天，它们的毛皮会变成棕色或红色，以及其他一些截然不同的颜色。
That shift is controlled by light and by melatonin.
这种转变是由光和褪黑激素控制的。
Andrew Huberman:
安德鲁·休伯曼：
This has an interesting correlate in humans.
这与人类有一个有趣的关联。
So humans obviously have different skin tones just genetically because of the amount of melanin in one's skin, depending on genetic background.
因此，人类显然有不同的肤色，只是因为皮肤中黑色素的含量不同，这取决于遗传背景。
But of course sunlight will increase the amount of melanin in the skin regardless.
但无论如何，阳光当然会增加皮肤中黑色素的含量。
This is sun tan, sunburn, etcetera, bronzing, whatever.
这是晒黑，晒伤，等等，古铜色，等等。
Andrew Huberman:
安德鲁·休伯曼：
The whole system is wired so that shifts in skin color and shifts in these cells within the eye and melatonin are actually very closely linked.
整个系统是连线的，因此肤色的变化以及眼睛内这些细胞和褪黑激素的变化实际上是密切相关的。
So here's the story.
故事是这样的。
Many years ago, meaning about 10 years ago, 15 years ago, let's see, it was 20 years ago, forgive me, a guy named Iggy Provencio, who was running his own lab at Uniformed Armor Services, this is a standard biological laboratory, discovered that there was an opsin in the eye, in the cells of the eye that connect to the rest of the brain called melanopsin.
很多年前，意思是大约10年前，15年前，让我们看看，那是20年前，请原谅我，一个名叫伊吉·普罗文西奥的人，在统一装甲服务部门经营自己的实验室，这是一个标准的生物实验室，发现眼睛中有一种视蛋白，在与大脑其他部分相连的眼睛细胞中，称为黑视蛋白。
Melanopsin, as you many of you now know, is the opsin, it's like a pigment.
正如你们现在所知，黑视蛋白是视蛋白，它就像一种色素。
It absorbs light.
它吸收光。
It is the opsin that converts light into electrical signals that then set the circadian clock.
视蛋白将光转换成电信号，然后设置生物钟。
Andrew Huberman:
安德鲁·休伯曼：
Iggy discovered melanopsin because it was similar in form to what was in frog melanophores.
伊吉发现了黑视蛋白，因为它的形式与青蛙黑素细胞中的相似。
It was actually in the skin of frogs that allowed those frogs to go from pale white, when it was dark for most of the 24-hour cycle, to pigmented green or brown for a frog.
事实上，正是青蛙的皮肤使这些青蛙从浅白色（24 小时周期的大部分时间都是黑暗的）变成了青蛙的绿色或棕色。
So there's this relationship between the cells in our eye and the pigment cells of our skin.
所以我们眼睛的细胞和皮肤的色素细胞之间存在这种关系。
And we also know that in long days there's more breeding.
我们还知道，在漫长的日子里，繁殖次数会更多。
How does that work?
这是如何运作的？
Well, that's actually from dopamine triggering increases in testosterone, mainly in males, and estrogen, mainly in females, although there, of course there's testosterone, estrogen in both sexes.
嗯，这实际上是由于多巴胺触发了睾酮（主要是男性）和雌激素（主要是女性）的增加，当然，两性都有睾酮和雌激素。
So we have this pathway where it's light, increases in melanin, dopamine and reproduction on the one hand and lack of light, melatonin decreases in the darkness of skin, less melanin in the skin or in the case of an animal with fur, white fur and no reproduction, on the other hand.
因此，我们有这样的途径，在光线充足的情况下，一方面黑色素、多巴胺和繁殖增加，另一方面，在缺乏光线的情况下，皮肤变暗，褪黑激素减少，皮肤中黑色素减少，或者在有毛皮、白色毛皮且没有繁殖的动物的情况下。
Andrew Huberman:
安德鲁·休伯曼：
And humans don't actually shift their breeding patterns tremendously from long days and short days, although there are some data that there's some shifts.
尽管有一些数据表明存在一些转变，但人类实际上并没有从长日照和短日照中极大地改变其繁殖模式。
We also don't radically change our skin color depending on how much sunlight exposure we have.
我们也不会根据我们暴露在阳光下的多少来从根本上改变我们的肤色。
But the simple way to put this is when days are long, there's a lot more dopamine and we feel really good.
但简单地说，当白天很长时，多巴胺就会增加，我们会感觉很好。
And there's a lot more breeding and breeding-like behavior.
还有更多的繁殖和类似繁殖的行为。
When days are short, there's a lot less dopamine and a lot less breeding behavior, because these pathways are very highly conserved.
当白天很短时，多巴胺就会减少很多，繁殖行为也会减少很多，因为这些途径非常保守。
Andrew Huberman:
安德鲁·休伯曼：
Now what's interesting is that as we've moved into a modern society where much of our waking days we are looking at screens, which is fine because we're getting a lot of light that way, although not as much as sunlight.
现在有趣的是，随着我们进入现代社会，我们醒着的时候大部分时间都在看屏幕，这很好，因为我们通过这种方式获得了很多光，尽管不如阳光那么多。
But also at night we're getting a lot of light from screens.
但在晚上，我们也会从屏幕上获得大量光线。
What's happened is all these pathways, melanin in the skin, turnover of skin cells, dopamine, all of this stuff has become completely disrupted.
发生的事情是所有这些通路，皮肤中的黑色素，皮肤细胞的更替，多巴胺，所有这些东西都被完全破坏了。
Now that's not to say that we should go back to a time in which we didn't use artificial lights, but I think the important thing to realize is that feeling good with getting a lot of light, the relationship to dopamine and melanin in the skin and the good feelings of getting light also on our skin, provided you're not getting burned or you're not getting excessive UV exposure, those are not just coincidences.
这并不是说我们应该回到不使用人造光的时代，但我认为重要的是要认识到，接受大量光线会感觉良好，与皮肤中的多巴胺和黑色素的关系，以及皮肤上也有光线的良好感觉，前提是您没有被烧伤或没有过度暴露在紫外线下，这些不仅仅是巧合。
Those are hardwired biological mechanisms that exist in everybody, regardless of how light or dark your skin is to begin with.
这些是每个人都存在的固有生物机制，无论你的皮肤有多浅或多深。
Andrew Huberman:
安德鲁·休伯曼：
There's another point which is important, which is that the dopamine system, which is this feel-good molecule, is very closely related to the testosterone and estrogen and reproductive cycles.
还有一点很重要，那就是多巴胺系统，也就是这种感觉良好的分子，与睾酮和雌激素以及生殖周期密切相关。
Remember, melatonin inhibits gonadotropin-releasing hormone, luteinizing hormone and the production of these hormones and melatonin is the effector, it is the hormone of darkness.
请记住，褪黑激素抑制促性腺激素释放激素、黄体生成素以及这些激素的产生，而褪黑激素是效应器，它是黑暗激素。
Andrew Huberman:
安德鲁·休伯曼：
So I just threw a lot of biology at you, and I'm not saying you're like a Siberian hamster, at least not in ways that I'm aware of.
所以我只是向你抛出了很多生物学知识，我并不是说你就像一只西伯利亚仓鼠，至少不是以我所知道的方式。
I'm not saying that your pelage color is going to change.
我并不是说你的毛色会改变。
Actually, the reason people go gray is because when you're really stressed, did you know this, that when you're really stressed, there's an increase in the nerve fibers that release adrenaline to the hair follicle and that activates peroxide groups in the hair follicle that cause the hair to actually go gray or white.
事实上，人们变白的原因是因为当你真的有压力时，你知道吗，当你真的有压力时，神经纤维会增加，向毛囊释放肾上腺素，并激活毛囊中的过氧化物基团，导致头发实际上变灰或变白。
So actually, stress does make your hair gray or white.
所以实际上，压力确实会让你的头发变白或变白。
Aging does it too.
衰老也是如此。
Andrew Huberman:
安德鲁·休伯曼：
That was a brief aside, but for those of you that are interested in the relationship between light and skin tone and all that kind of stuff, I thought you might find it interesting that these cells in your eye are a lot like these skin cells in frogs or in animals that shift their entire color.
这是一个简短的旁白，但对于那些对光和肤色之间的关系以及所有类似的东西感兴趣的人，我想你可能会发现有趣的是，你眼睛中的这些细胞很像青蛙或动物中的皮肤细胞，它们会改变整个颜色。
And sometimes metamorphosize.
有时还会变形。
There are some species that literally change shape in the reproductive organs.
有些物种的生殖器官的形状确实发生了变化。
In fact, if that wasn't weird enough, when I was in graduate school at Berkeley, there was another graduate student studying a species of hermaphroditic mole, those little things that dig.
事实上，如果这还不够奇怪的话，当我在伯克利读研究生时，有另一个研究生正在研究一种雌雄同体的鼹鼠，也就是那些会挖洞的小东西。
Hermaphroditic mole that would change from having ovaries to testes and back again, depending on daylight.
雌雄同体的痣会根据日光从卵巢变为睾丸，然后再变回来。
Super cool, super different and wild biological mechanism.
超酷、超不同、狂野的生物机制。
If you're wondering how those animals reproduce, they actually adjust the numbers of males and females depending on the density of males and females.
如果您想知道这些动物如何繁殖，它们实际上会根据雄性和雌性的密度来调整雄性和雌性的数量。
So if they're too many males, some of the males turn their testes into ovaries, and if they're too many females, they turn their ovaries into testes.
因此，如果雄性太多，一些雄性就会把睾丸变成卵巢，如果雌性太多，它们就会把卵巢变成睾丸。
They actually are true hermaphroditic animals as opposed to pseudo hermaphroditic animals.
它们实际上是真正的雌雄同体动物，而不是假雌雄同体动物。
Andrew Huberman:
安德鲁·休伯曼：
Let's get back on track.
让我们回到正轨吧。
Let's talk about the animal that most of you care about, which is the human animal.
让我们来谈谈你们大多数人关心的动物，那就是人类。
New parents and babies.
新父母和婴儿。
As I mentioned earlier, melatonin is not cyclic.
正如我之前提到的，褪黑激素不是周期性的。
It's not cycling in babies, it's more phasic.
这不是婴儿的循环，而是阶段性的。
It's being released at a constant level.
它正在以恒定的水平释放。
And babies tend to be smaller than adults.
而且婴儿往往比成人要小。
They are.
他们是。
And so those concentrations of melatonin are very high.
因此褪黑激素的浓度非常高。
As baby grows, those concentrations per unit volume are going to go down.
随着婴儿的成长，每单位体积的浓度将会下降。
Babies are not born with a typical sleep/wake cycle, and now all the parents saying, "Tell me something I didn't know."
婴儿出生时并不具有典型的睡眠/觉醒周期，现在所有的父母都会说：“告诉我一些我不知道的事情。”
Andrew Huberman:
安德鲁·休伯曼：
They also have, and I really want to emphasize this, they also have much more sensitive optics of the eye.
他们也有，我真的想强调这一点，他们也有更敏感的眼睛光学系统。
So a number of people have asked me, "Should I be exposing my baby to sunlight?" You don't want to avoid sunlight, but their eyes are very sensitive.
所以很多人问我：“我应该让我的宝宝暴露在阳光下吗？”你不想避免阳光，但他们的眼睛非常敏感。
The optics of their eyes aren't quite developed.
他们眼睛的光学系统还不太发达。
So much so that when you look at a newborn baby and they look a little glassy eyed and they're kind of looking through you, or even a young child, a lot of people think that they're seeing you the way that you're seeing them.
以至于当你看着一个新生婴儿时，他们看起来有点呆滞，他们在看你，甚至是一个小孩子，很多人都认为他们看你的方式就像你看他们的方式一样。
Hate to break it to you, but if you ever can just Google visual image of a one-month-old, the optics of their eyes are so poor that you're a cloudy image.
不想透露给你，但如果你能在谷歌上搜索一个月大婴儿的视觉图像，你就会发现他们眼睛的光学功能太差了，以至于你的图像是模糊的。
They're not seeing your fine detail.
他们没有看到你的细节。
As the optics get better, then they will see you with more and more clarity.
随着光学性能变得更好，他们会越来越清晰地看到你。
But a lot of that is clearing of the lens and some of the other aqueous features of the newborn eye.
但其中很大一部分是清洁晶状体和新生儿眼睛的其他一些房水特征。
They don't see very well.
他们看得不太清楚。
Andrew Huberman:
安德鲁·休伯曼：
But they also don't have such great ways of adjusting to bright light.
但它们也没有如此好的方法来适应明亮的光线。
And so babies have a natural aversion to bright light.
因此，婴儿对强光有天生的厌恶感。
So you really want to avoid trying to use sunlight or really bright light in the same way that you would for an adult on a young baby or child.
因此，您确实要避免尝试使用阳光或真正明亮的光线，就像成人对婴儿或儿童使用的方式一样。
Andrew Huberman:
安德鲁·休伯曼：
As children get older, however, melatonin does start to become slightly more cyclic, slightly more cycled, and their body temperature rhythms also start to fall into a more regular, not quite 24-hour rhythm.
然而，随着孩子年龄的增长，褪黑激素确实开始变得更加周期性，更加周期性，他们的体温节律也开始陷入更加规律的、不完全是24小时的节律。
They're more of these ultradian rhythms.
它们更像是超电节奏。
So in an episode, I think it was one or two of the podcasts or maybe both, we talked about these 90-minute so-called ultradian rhythms where every 90 minutes babies are going through a cycle of body temperature and some other hormonal features.
所以在一集中，我认为是一个或两个播客，或者可能是两个，我们讨论了这些 90 分钟的所谓超日节奏，每 90 分钟婴儿就会经历一个体温和其他一些荷尔蒙特征的周期。
So much is changing in their system.
他们的系统发生了很大的变化。
Andrew Huberman:
安德鲁·休伯曼：
So what to do if a child isn't sleeping?
那么孩子不睡觉怎么办呢？
You can use phases of darkness and phases of light, but they're going to have to be shortened in order to try and encourage sleep when you want the child to sleep.
您可以使用黑暗阶段和光明阶段，但必须缩短它们，以便在您希望孩子睡觉时尝试鼓励睡眠。
They're just not going to fall into an adult light regime of a temperature minimum and a temperature maximum.
它们只是不会陷入成人的最低温度和最高温度的光照状态。
Their temperature minimums and maximums are fluctuating much more quickly, and it varies tremendously.
它们的最低温度和最高温度波动得更快，而且变化很大。
Actually, there's an interesting literature of whether or not they have siblings, whether or not they're twins, whether or not they're in a nursery environment, whether or not they're alone.
事实上，有一些有趣的文献讨论了他们是否有兄弟姐妹，他们是否是双胞胎，他们是否在托儿所环境中，他们是否独自一人。
Hopefully the baby's not alone, but you know what I mean, that they're sleeping alone in a room while you're in the other room.
希望宝宝并不孤单，但你知道我的意思，他们独自睡在一个房间里，而你却在另一个房间里。
Andrew Huberman:
安德鲁·休伯曼：
There are a couple things that seem to help, which is getting the overall environment into a 24-hour schedule.
有几件事似乎有帮助，即将整体环境纳入 24 小时时间表。
So having the room slightly colder.
所以房间稍微冷一点。
Obviously you want babies to be nice and cozy, slightly colder when you would like them to be asleep, slightly warmer for the times you would like them to be awake.
显然，您希望婴儿友善而舒适，当您希望他们睡觉时稍微冷一些，当您希望他们醒着时稍微温暖一些。
Babies tend to run pretty hot anyway, and obviously you want to be very careful about avoiding all extremes of temperature, cold or hot.
不管怎样，婴儿往往会变得很热，显然你要非常小心，避免所有极端的温度，冷或热。
Andrew Huberman:
安德鲁·休伯曼：
So if they're going through these 90-minute cycles, you are going to have to adjust those 90-minute cycles as well.
因此，如果他们正在经历这些 90 分钟的周期，您也必须调整这些 90 分钟的周期。
So then people say, "Well, that's not going to help me at all because how do I deal with the fact that I need to be up every 90 minutes at night?" There are couple tools that can be helpful.
于是人们就会说：“好吧，这对我一点帮助都没有，因为我该如何应对晚上每 90 分钟就起床的事实呢？”有一些工具可以提供帮助。
The first one is going to be to try and understand the relationship between calm and deep sleep.
第一个是尝试理解平静和深度睡眠之间的关系。
So the autonomic nervous system can put us into states of panic, where that's kind of seesaw of autonomic alertness — goes all the way to panic — or it can be alertness or it can be alert and calm.
因此，自主神经系统可以让我们陷入恐慌状态，这是一种自主神经警觉的跷跷板——一直到恐慌——或者可以是警觉，也可以是警觉和平静。
So there's a range there.
所以那里有一个范围。
It's a continuum.
这是一个连续体。
Andrew Huberman:
安德鲁·休伯曼：
Can also be that you're in deep sleep, so the other end of the seesaw is way up, or you're in light sleep or you're kind of sleepy, or you're just feeling kind of relaxed.
也可能是你处于深度睡眠状态，所以跷跷板的另一端向上，或者你处于浅度睡眠状态，或者你有点困，或者你只是感觉有点放松。
Perhaps the most important thing if you're having to map to a baby's schedule in order to make sure that they're getting changings and nursing, etcetera, at the appropriate times, is to try and maintain, if you can't sleep or you can't sleep continuously, to try and maintain your autonomic nervous system in a place where you're not going into heightened states of alertness when you would ideally be sleeping.
如果您必须制定婴儿的时间表以确保他们在适当的时间换尿布和哺乳等，那么最重要的事情也许就是尝试并保持（如果您无法入睡或无法连续睡眠），尝试将您的自主神经系统保持在理想的睡眠状态时不会进入高度警觉状态的位置。
Andrew Huberman:
安德鲁·休伯曼：
Now, I realize that this could be translated to try and stay calm while you're sleep deprived, which is very hard for people to do.
现在，我意识到这可以翻译为在睡眠不足时尝试保持冷静，这对人们来说很难做到。
But this is where the non-sleep deep rest protocols surface again and can potentially be very beneficial for people to be able to recover, not necessarily sleep, but for them to maintain a certain amount of autonomic regulation.
但这就是非睡眠深度休息方案再次出现的地方，它可能对人们的恢复非常有益，不一定是睡眠，而是对他们保持一定程度的自主调节。
Andrew Huberman:
安德鲁·休伯曼：
So what would this look like?
那么这会是什么样子呢？
This would look like if baby goes down, maybe it's only going to go down for 45 minutes.
看起来如果宝宝倒下了，也许只会倒下 45 分钟。
If you can capture sleep, capture sleep.
如果你能捕捉睡眠，那就捕捉睡眠。
There are some data showing what's called polyphasic sleep.
有一些数据显示这就是所谓的多相睡眠。
If you can sleep in 45-minute increments or batches, even if it's spread throughout the day with periods of wakefulness in between, as miserable as that sounds, there are actually some adults that have deliberately employed that who don't have children for sake of work productivity.
如果你能以 45 分钟为增量或分批睡眠，即使它分散在一天中，中间有清醒的时间，尽管这听起来很痛苦，但实际上有一些成年人为了工作效率而故意雇用不生孩子的人。
And it does tend to reduce the total overall amount of sleep that you need.
它确实会减少您所需的总睡眠时间。
Andrew Huberman:
安德鲁·休伯曼：
It is a very hard schedule for most people to maintain, but if you have a baby, the baby may be throwing you into that kind of schedule anyway.
对于大多数人来说，维持这样的日程安排是非常困难的，但如果你有孩子，无论如何，孩子可能会把你扔进这样的日程安排中。
So if you can get 45 minutes sleep while they sleep, great.
因此，如果您能在他们睡觉时睡 45 分钟，那就太好了。
If you can get another 45 minutes after waking and then they go back down to sleep, great.
如果你能在醒来后再休息 45 分钟，然后他们又回去睡觉，那就太好了。
So as many phases of sleep as you can get.
尽可能多的睡眠阶段。
Andrew Huberman:
安德鲁·休伯曼：
But if you can't sleep, the data on non-sleep deep rest-type protocols does show that at least from a neurochemical level...
但如果你无法入睡，非睡眠深度休息型方案的数据确实表明，至少从神经化学水平来看……
I want to be clear what that means.
我想弄清楚这意味着什么。
Reset of things like dopamine levels in the basal ganglia, measured by things like positron emission tomography, etcetera.
重置基底神经节中的多巴胺水平，通过正电子发射断层扫描等测量。
Those things tend to reset themselves pretty well if you can access these deep-rest states.
如果你能进入这些深度休息的状态，这些东西往往会很好地自行重置。
That means not being alert throughout the entire time that the baby's sleeping, trying to sort of mirror the baby's sleep cycle, which can be brutal for certain people and especially if you're trying to prepare meals and do all these things.
这意味着在宝宝睡觉的整个过程中不要保持警惕，试图模仿宝宝的睡眠周期，这对某些人来说可能很残酷，尤其是当你试图准备饭菜并做所有这些事情时。
So I do recognize that there are a lot of constraints on parenting, not just mapping on your baby's sleep schedule.
所以我确实认识到养育子女有很多限制，而不仅仅是制定宝宝的睡眠时间表。
Andrew Huberman:
安德鲁·休伯曼：
As children approach ages one, two, three, four, that's when certainly the optics of the eyes have improved.
当孩子们接近一岁、两岁、三岁、四岁时，眼睛的光学功能肯定会有所改善。
But you don't want to damage the eyes, of course, with very bright light.
但是，当然，您不想用非常亮的光来伤害眼睛。
They are much more sensitive even until they're 10, 11 years old, and we'll talk about vision in children in a moment.
即使到了 10 岁、11 岁，他们也会更加敏感，我们稍后将讨论儿童的视力。
But trying to get longer and longer batches of sleep through, hopefully not through the use of administering melatonin to the kids, because that's what I talked about before, why that could potentially be detrimental.
但试图让睡眠时间越来越长，希望不是通过给孩子服用褪黑激素，因为这就是我之前谈到的，为什么这可能是有害的。
Talk about that with your doctor.
与您的医生讨论此事。
But more so trying to get longer blocks of sleep that map onto these ultradian cycles.
但更重要的是尝试获得更长的睡眠时间来映射这些超电周期。
It would be better off to get a three-hour, like two 90-minute cycles, than a four-hour batch of sleep because waking up in the middle of those ultradian cycles can just be brutal for parent and kid.
三个小时的睡眠，比如两个 90 分钟的周期，比四个小时的睡眠要好，因为在这些极昼周期中醒来对父母和孩子来说都是残酷的。
Andrew Huberman:
安德鲁·休伯曼：
If one can't get a full six or 10, or some kids should even be sleeping 12 hours when they're growing quickly, trying to get batches of sleep, even if they're fractured throughout the 24-hour cycle, that are matched more to these 90-minute cycles, meaning maybe one ultradian cycle of 90 minutes or two back-to-back or three back-to-back-to-back.
如果一个人无法获得完整的 6 或 10 个小时，或者有些孩子在快速成长时甚至应该睡 12 个小时，尝试获得批量睡眠，即使他们在 24 小时周期中断裂，这与这些 90 分钟周期更匹配，这意味着可能是一个 90 分钟的超昼周期，或者两个背靠背或三个背靠背。
That's going to be better than waking up in the middle of an ultradian cycle.
这比在超电周期中醒来要好。
It's just going to set any number of other things in a better direction than were you to try to, say, just enforce or force a full eight or 10 hours of sleep.
它只会让许多其他事情朝着更好的方向发展，而不是你试图强行或强制睡足 8 或 10 个小时。
That's at least what the literature shows.
至少文献表明是这样。
Andrew Huberman:
安德鲁·休伯曼：
Some kids sleep great through the night starting at a very young age.
有些孩子从很小的时候就开始睡个好觉。
Others don't.
其他人则不然。
I typically hear from people who are struggling tremendously.
我通常会听到那些正在经历巨大挣扎的人的来信。
They're losing their mind, understandably, because they're not sleeping, their kid's not sleeping, or their kid is sleeping for such brief periods.
他们失去了理智，这是可以理解的，因为他们没有睡觉，他们的孩子没有睡觉，或者他们的孩子睡了这么短的时间。
In other words, try and access deep calm if you can't sleep.
换句话说，如果您无法入睡，请尝试获得深度平静。
Try and access sleep if you can sleep, even if it's fractured.
如果可以睡觉，即使骨折了，也尝试进入睡眠状态。
Andrew Huberman:
安德鲁·休伯曼：
And then you say, "Well, what about all the sunlight viewing and the exercise stuff?" When sleep is really, really dismantled, meaning it's happening in various times of day or night, at those times, it's going to be especially important for the parent to get morning and evening sunlight because your circadian clock is going into a tailspin, and it basically wants to anchor to something.
然后你说，“好吧，那些阳光观赏和锻炼怎么样？”当睡眠真的、真的被破坏时，这意味着它发生在白天或晚上的不同时间，在这些时间里，对父母来说，早上和晚上获得阳光就特别重要，因为你的生物钟正在陷入混乱，它基本上想要锚定在某些东西上。
So you want to give it two anchors, morning and evening light.
所以你想给它两个锚点，早晨的光和晚上的光。
This is rather different than what I described for shift work.
这与我所描述的轮班工作有很大不同。
This is when things are really chaotic and you're just not able to sleep.
这是当事情变得非常混乱并且你无法入睡的时候。
Andrew Huberman:
安德鲁·休伯曼：
Similar circumstances can arise if you're taking care of a very sick loved one, you're up all night.
如果您要照顾一位病得很重的亲人，而您整夜不眠，也会出现类似的情况。
Try and stay calm using NSDR protocols.
尝试使用 NSDR 协议保持冷静。
I know it's harder to do than to say, but those protocols are there.
我知道做起来比说起来更难，但这些协议就在那里。
They're free, there's research to support them.
它们是免费的，有研究支持它们。
Try and get sleep whenever you can, but also try to get morning sunlight and evening sunlight in your eyes if you can.
只要有可能就尽量睡觉，但如果可以的话，也要尽量让早晨和晚上的阳光照射到您的眼睛。
And if you can't get that, use artificial light.
如果你无法做到这一点，请使用人造光。
Andrew Huberman:
安德鲁·休伯曼：
What about later life?
那么以后的生活呢？
So kids now, adolescents, teens.
所以现在是孩子们、青少年、十几岁的孩子。
It is true that teens have a tendency to wake up later and go to sleep later in part just because they're sleeping a lot more.
确实，青少年有晚起晚睡的倾向，部分原因是他们睡得更多。
They're churning out gonadotropin-releasing hormone and luteinizing hormone.
他们正在大量生产促性腺激素释放激素和黄体生成素。
Their whole bodies are changing.
他们的整个身体都在发生变化。
I don't know whether or not people realize this, but the fastest rate of aging that any of us will ever undergo is puberty.
我不知道人们是否意识到这一点，但我们任何人经历的最快衰老速度就是青春期。
That is the fastest rate of aging.
这是最快的衰老速度。
And so there's a huge number of biological processes that are happening during puberty.
因此，青春期期间正在发生大量的生物过程。
Probably devote a whole episode to puberty.
可能用一整集来讲述青春期。
It's a fascinating aspect to the life course.
这是生命历程中一个令人着迷的方面。
But it is an accelerated period of aging, and the circadian clock mechanisms sometimes are very intact, and sometimes they're a little dismantled and going through some change.
但这是一个加速衰老的时期，生物钟机制有时非常完整，有时它们有点被拆除并经历一些变化。
But prioritize the duration of sleep for adolescents and teens.
但优先考虑青少年的睡眠时间。
Andrew Huberman:
安德鲁·休伯曼：
Now, if that means they're sleeping until 2:00 p.m.
现在，如果这意味着他们要睡到下午 2:00
and then waking up and then they're up all night, the up-all-night part can become a problem, especially with all the devices, texting in their rooms, or playing video games.
然后醒来，然后他们彻夜不眠，彻夜不眠的部分可能会成为一个问题，尤其是在使用所有设备、在房间里发短信或玩视频游戏的情况下。
Morning and evening sunlight would be ideal, but some kids are just going to sleep through the morning sunlight.
早晨和晚上的阳光是理想的选择，但有些孩子只是在早晨的阳光下睡觉。
Andrew Huberman:
安德鲁·休伯曼：
However, if you were to measure their temperature, what you would find is that their temperature minimum would come later in the morning.
然而，如果你测量他们的体温，你会发现他们的最低体温会在早上晚些时候出现。
It's not going to be 8:00 a.m.
不会是上午 8:00。
It's going to be maybe even 10:00 a.m.
甚至可能是上午 10:00。
if they're sleeping until 11:00 or 12:00.
如果他们睡到 11:00 或 12:00。
Or it might be 8:00 a.m.
或者可能是上午 8:00
if they're sleeping until 10:00.
如果他们睡到 10:00。
Remember, temperature minimum is two hours before your average waking time, typically.
请记住，最低体温通常是在您平均起床时间前两小时。
Andrew Huberman:
安德鲁·休伯曼：
In teens, it maximizes the total amount of sleep.
在青少年时期，它可以最大限度地提高睡眠总量。
Try and get regular sunlight either in the morning or in the evening or both.
尝试在早上或晚上或两者都定期接受阳光照射。
But if they're sleeping through the morning sunrise, that's probably not as much of an issue.
但如果他们在早晨日出时都在睡觉，那可能就不是什么大问题了。
Waking them up and depriving them of sleep is probably worse because their Tmin, their temperature minimum, is actually falling later, so their circadian dead zone is later, etcetera.
叫醒他们并剥夺他们的睡眠可能更糟糕，因为他们的 Tmin（最低体温）实际上下降得更晚，因此他们的昼夜节律死区也更晚，等等。
So I think with adolescents and teens, it makes sense to kind of give them a little bit more rope in terms of allowing them some leeway to adjust their own schedule.
因此，我认为对于青少年来说，给他们更多的束缚是有意义的，让他们有调整自己日程安排的余地。
Some schools are even starting classes later on the basis of some very good biology to support this late-shifted rhythm and this extended sleep phase.
有些学校甚至根据一些非常好的生物学原理推迟上课，以支持这种晚移的节奏和延长的睡眠阶段。
Andrew Huberman:
安德鲁·休伯曼：
There are data from Dr. Jamie Zeitzer, Department of Psychiatry and Behavioral Sciences, and others at Stanford, showing that turning on the lights in the room of a teen before they wake up helps them get more sleep the subsequent night.
斯坦福大学精神病学和行为科学系的 Jamie Zeitzer 博士和其他人提供的数据表明，在青少年起床前打开房间的灯有助于他们在第二天晚上获得更多睡眠。
It also tricks them into going to sleep a little bit earlier, but it gives them about 45 minutes more of deep sleep, and that's been shown statistically.
它还会诱使他们早一点入睡，但它可以让他们多获得约 45 分钟的深度睡眠，这一点已得到统计数据的证实。
Total sleep time increases as well.
总睡眠时间也会增加。
If they're hiding under the covers, that's not going to work, but their eyes don't have to be open.
如果他们躲在被子里，那是行不通的，但他们的眼睛不必睁开。
Andrew Huberman:
安德鲁·休伯曼：
I know a few parents now that are coming in with a flashlight and flashing their kids over their eyelids before they wake up in hopes of getting this to work.
我知道现在有一些家长拿着手电筒进来，在孩子醒来之前照着他们的眼睑，希望能让这个方法发挥作用。
Someone told me this is working.
有人告诉我这有效。
That's not part of a standard study, but it does seem to work because now you should know why.
这不是标准研究的一部分，但它似乎确实有效，因为现在你应该知道为什么。
Because if light's getting through the eyelids and it's, say, 8:00 a.m.
因为如果光线穿过眼睑，那么此时就是上午 8:00。
and the kid is still asleep, and they're going to wake up at 10:00, you're giving them light just after or around their temperature minimum, which is going to make them want to go to sleep earlier.
孩子还在睡觉，他们会在 10:00 醒来，你在他们的最低体温之后或附近给他们照明，这会让他们想早点睡觉。
And in the case of teens, for some reason we don't quite understand, sleep longer, about 45 minutes longer, spend more time in deep sleep.
就青少年而言，出于某种我们不太明白的原因，睡眠时间更长，大约长 45 分钟，花更多时间处于深度睡眠。
Andrew Huberman:
安德鲁·休伯曼：
Adults can do this, too.
成年人也可以这样做。
If you can persuade someone or put your lights on a timer for lights to go on before you wake up, that's really going to help you wake up earlier.
如果您可以说服某人或在您起床之前将灯打开定时器，这确实会帮助您早起。
Andrew Huberman:
安德鲁·休伯曼：
If you're starting to hear some themes are really resounding over and over again, that should be reassuring to you.
如果您开始听到某些主题确实一遍又一遍地回响，那么您应该会感到放心。
These are core mechanisms.
这些是核心机制。
Fortunately, there aren't a thousand different mechanisms.
幸运的是，不存在一千种不同的机制。
Andrew Huberman:
安德鲁·休伯曼：
Now, in the elderly, there's a real tendency to want to go to sleep very early and wake up very early, and people should talk to their physician.
现在，老年人确实倾向于早睡早起，人们应该咨询他们的医生。
There is some evidence that melatonin levels and patterns of melatonin secretion can become a little chaotic in elderly folks.
有一些证据表明，老年人的褪黑激素水平和褪黑激素分泌模式可能会变得有点混乱。
Andrew Huberman:
安德鲁·休伯曼：
What do I mean by elderly?
我说的老人是什么意思？
Well, it's going to differ.
嗯，情况会有所不同。
Rates of aging differ.
衰老速度不同。
You see some 65-year-olds that are struggling to move and seem much older than some 65-year-olds that are still hustling around and have tons of energy.
你会看到一些 65 岁的老人行动困难，看起来比一些仍然忙碌且精力充沛的 65 岁老人要老得多。
There's a lot of variations.
有很多变化。
Some of it's genetic, some of it's lifestyle factors.
有些是遗传因素，有些是生活方式因素。
It really varies.
这确实有所不同。
Certainly, lifestyle factors can play an important role in rates of aging.
当然，生活方式因素在衰老速度中发挥着重要作用。
Andrew Huberman:
安德鲁·休伯曼：
I think that the most prominent results from sleep and circadian rhythms in the elderly are they need to get as much natural light, even if it's through windows.
我认为老年人的睡眠和昼夜节律最显着的结果是他们需要获得尽可能多的自然光，即使是透过窗户。
I realize that some elderly folks can't get outside as easily.
我意识到一些老年人无法轻易外出。
It's not safe for them to do it.
他们这样做并不安全。
They can't move around as easily.
他们不能轻易移动。
Exercise can come in various forms for people that can't get outside and get a ton of sunlight by jogging or cycling if they're not able to do that.
对于无法外出并通过慢跑或骑自行车获得大量阳光的人来说，锻炼可以有多种形式。
Light through a window in that case, open window ideally, but for temperature reasons, etcetera, sometimes the window has to be closed.
在这种情况下，光线透过窗户，最好打开窗户，但由于温度等原因，有时必须关闭窗户。
Getting people near that window and away from artificial light early in the day and away from artificial lights during the night phase can have a tremendous effect.
让人们在白天靠近窗户并远离人造光，并在夜间远离人造光可以产生巨大的效果。
Andrew Huberman:
安德鲁·休伯曼：
And in the elderly, that's when melatonin might be a viable option.
对于老年人来说，褪黑激素可能是一个可行的选择。
This should be discussed with a physician, of course, but you're way past the puberty time point.
当然，这应该与医生讨论，但你已经过了青春期了。
In most cases, people who are in their seventies and eighties and nineties are not churning out a lot of GnRH and luteinizing hormone to begin with, and that's where struggles with falling asleep and staying asleep.
在大多数情况下，七十岁、八十岁和九十岁的人一开始就不会产生大量的 GnRH 和黄体生成素，这就是入睡和保持睡眠的困难所在。
All the same parameters and things we've described before still apply.
我们之前描述的所有相同参数和内容仍然适用。
Light, exercise, temperature, etcetera.
光线、运动、温度等。
But that's where melatonin might be of greatest benefit.
但这正是褪黑激素发挥最大作用的地方。
And again, I'm not pushing melatonin here, but I think for elderly folks who are having trouble falling and staying asleep, that might be worthwhile.
再说一次，我并不是在这里推销褪黑激素，但我认为对于难以入睡和保持睡眠的老年人来说，这可能是值得的。
Andrew Huberman:
安德鲁·休伯曼：
And I should just also mention that regular schedule for folks that are elderly and as much natural light as safely possible, that those are going to be really the key levers for adjusting sleep and circadian schedules.
我还应该提到，老年人的规律作息和尽可能安全的自然光，这些将成为调整睡眠和昼夜节律的真正关键杠杆。
Andrew Huberman:
安德鲁·休伯曼：
I've mentioned before in previous podcasts other supplements besides melatonin.
我之前在之前的播客中提到过除了褪黑激素之外的其他补充剂。
Some of those supplements are quite good for sleep.
其中一些补充剂对睡眠非常有益。
I'm not a supplement pusher.
我不是一个补充推动者。
I am somebody who takes supplements.
我是一个吃补品的人。
I believe in them.
我相信他们。
Some have worked for me, some have not worked as well.
有些对我有用，有些则不太有效。
But I certainly believe in getting the behaviors right, whether or not it's NSDR protocols, viewing natural light, exercise, hot baths or cold showers or what have you.
但我当然相信正确的行为，无论是否是 NSDR 协议、观看自然光、锻炼、热水浴或冷水淋浴或其他什么。
Behavioral protocols first.
首先是行为协议。
Andrew Huberman:
安德鲁·休伯曼：
There are some supplements that I've mentioned in previous podcasts, but I've seemed to get a lot of questions about, so I just want to take a couple minutes and just talk about some of the supplements that can be beneficial for helping turning off thinking, accessing deeper sleep, and even being able to compact your sleep schedule into a shorter period of hours, meaning getting by well with less sleep.
我在之前的播客中提到过一些补充剂，但我似乎收到了很多问题，所以我只想花几分钟时间谈谈一些补充剂，这些补充剂有助于帮助停止思考、进入更深的睡眠，甚至能够将你的睡眠时间压缩为更短的时间，这意味着更少的睡眠就能过得很好。
Andrew Huberman:
安德鲁·休伯曼：
People take a lot of sleeping pills.
人们服用大量的安眠药。
I'm not going to tell people not to take sleeping pills.
我不会告诉人们不要服用安眠药。
They can be very problematic, habit forming, high side-effect incidents in many cases.
在许多情况下，它们可能会造成很大的问题、形成习惯、产生高副作用。
Some people can handle them just fine.
有些人可以很好地处理它们。
Again, not a physician.
再说一遍，不是医生。
I don't prescribe anything.
我不开任何处方。
I'm a professor, so I profess a lot of things, some of which are my opinion, although if you look at the scientific literature, there's some impressive data around some nonprescription drug-type supplements that have fairly high safety margins that you might consider.
我是一名教授，所以我有很多观点，其中一些是我的观点，尽管如果您查看科学文献，会发现一些关于一些非处方药类型补充剂的令人印象深刻的数据，这些补充剂具有相当高的安全裕度，您可能会考虑。
But you should talk to your doctor always before adding or taking anything out of your health regimes.
但在添加或删除任何健康方案之前，您应该始终咨询您的医生。
Your health is not my responsibility.
你的健康不是我的责任。
It's your responsibility, so be a stringent filter.
这是你的责任，所以要严格过滤。
Andrew Huberman:
安德鲁·休伯曼：
Along those lines, one of the most powerful and useful tools that I've mentioned here on many times and I plan to mention many, many more times is the website examine.com, which I have no affiliation with, but is a wonderful site that links you to quality peer-reviewed studies related to just about any supplement, including some safety warnings.
沿着这些思路，我在这里多次提到并且我计划多次提及的最强大和有用的工具之一是检查.com 网站，我与该网站没有任何隶属关系，但它是一个很棒的网站，可以将您链接到与几乎任何补充剂相关的高质量同行评审研究，包括一些安全警告。
Will also tell you what subjects, whether or not it was rats, cats, elderly folks or kids, that a given study was done on, which is important.
还会告诉你某项研究是针对哪些对象进行的，无论是老鼠、猫、老人还是孩子，这一点很重要。
It can be kind of hard to pull from sites where people are just advertising supplements.
从人们只是做广告补充的网站上获取信息可能有点困难。
They usually don't tell you what the study was, and who were these rats?
他们通常不会告诉你这项研究是什么，以及这些老鼠是谁？
Who were these kids?
这些孩子是谁？
Etcetera.
等等。
Andrew Huberman:
安德鲁·休伯曼：
There are three supplements that, at least for me, have had a tremendously positive effect on my sleep that some of you might consider.
你们中的一些人可能会考虑三种补充剂，至少对我来说，对我的睡眠产生了巨大的积极影响。
I would say if you're doing everything properly behaviorally and you're still having issues, then supplements might be a good thing for you.
我想说，如果您在行为上一切都做得很好，但仍然存在问题，那么补充剂对您来说可能是一件好事。
Or if you are traveling and you want a little bit of extra help in buffering your sleep/wakefulness protocols.
或者，如果您正在旅行，并且需要一些额外的帮助来缓冲您的睡眠/觉醒协议。
Some people like to go just to the supplements.
有些人喜欢只吃补充剂。
They're like, "What should I take?" I have people in my life that are like, "Just tell me what to take." I'm more of, "Here's what you might want to do or not do, and then think about what you might want to take or not take." But personal preference, and it's a free country, so you can do what you like.
他们会问，“我应该吃什么？”我生活中有些人会说：“告诉我该吃什么。”我更多的是，“这是你可能想做或不想做的事情，然后想想你可能想做或不想做的事情。”不过看个人喜好了，而且这是一个自由的国家，所以你可以做你喜欢做的事。
Andrew Huberman:
安德鲁·休伯曼：
Magnesium.
镁。
Magnesium has been shown to increase the depth of sleep and has been shown to decrease the amount of time that it takes to access sleep, to fall asleep.
镁已被证明可以增加睡眠深度，并可以减少进入睡眠和入睡所需的时间。
Comes in various forms.
有多种形式。
I've talked a bunch of times about magnesium threonate, T-H-R-E-O-N-A-T-E, threonate, which seems to be the more bioavailable form of magnesium.
我已经多次谈论过苏糖酸镁，T-H-R-E-O-N-A-T-E，苏糖酸盐，它似乎是镁的生物利用度更高的形式。
And magnesium threonate, it seems, is shuttled preferentially to the brain, which is where you want it.
苏糖酸镁似乎会优先输送到大脑，这就是你想要的地方。
There are certain transporters.
有一定的运输者。
It actually engages the GABA pathway, which tends to turn off certain areas of the forebrain, allows you to fall asleep.
它实际上参与了 GABA 通路，该通路往往会关闭前脑的某些区域，让您入睡。
Andrew Huberman:
安德鲁·休伯曼：
There is a study, if you would like to explore it, since people serious about supplementation might want to explore the study, which is Ates et al, A-T-E-S, "Dose-dependent absorption profile of different magnesium compounds." Looks to me like a quality peer-reviewed paper.
如果您想探索的话，有一项研究，因为认真对待补充剂的人可能想探索这项研究，即 Ates 等人的 A-T-E-S，“不同镁化合物的剂量依赖性吸收曲线”。在我看来，这是一篇高质量的同行评审论文。
I can put the link in the caption.
我可以把链接放在标题里。
It explores all the different forms of magnesium.
它探索了镁的所有不同形式。
It does seem like magnesium glycinate can be similar to magnesium threonate in terms of which tissues it shuttled to.
就其穿梭组织而言，甘氨酸镁确实与苏糖酸镁相似。
Andrew Huberman:
安德鲁·休伯曼：
Magnesium malate, M-A-L-A-T-E, is preferentially shuttled to the muscle, it appears, as opposed to the brain, so it's going to be more of a muscle repair-type thing or restoring magnesium stores in the periphery as opposed to the brain.
苹果酸镁，M-A-L-A-T-E，似乎优先输送到肌肉，而不是大脑，所以它更多的是一种肌肉修复型的东西，或者恢复周围而不是大脑中的镁储存。
Andrew Huberman:
安德鲁·休伯曼：
Magnesium citrate has another name that I won't mention, in jest because magnesium citrate's main effect, at least on me and the people I know, seems to be a laxative effect as opposed to a cognitive effect.
柠檬酸镁还有另一个名字，我不会开玩笑，因为柠檬酸镁的主要作用，至少对我和我认识的人来说，似乎是泻药作用，而不是认知作用。
Andrew Huberman:
安德鲁·休伯曼：
There's also some evidence that magnesium threonate can be neuroprotective.
还有一些证据表明苏糖酸镁具有神经保护作用。
Those data come from quality labs.
这些数据来自质量实验室。
Mostly rodent studies, not human studies, what's kind of interesting.
主要是啮齿动物研究，而不是人类研究，这很有趣。
And again, the safety margins for these things tend to be pretty high, but anytime you're going to take something new, you should approach it with caution, especially since magnesium could be involved in heart rhythm and things of that sort.
再说一次，这些东西的安全边际往往相当高，但无论何时你要服用新东西，你都应该谨慎对待，特别是因为镁可能与心律等有关。
Andrew Huberman:
安德鲁·休伯曼：
The other supplement that has been very beneficial for me is theanine, so this is T-H-E-A-N-I-N-E, theanine.
另一种对我非常有益的补充剂是茶氨酸，所以这是 T-H-E-A-N-I-N-E，茶氨酸。
T-H-E-A-N-I-N-E.
T-H-E-A-N-I-N-E。
Theanine activates certain GABA pathways which are involved in turning off top-down processing and thinking, making it easier to fall asleep.
茶氨酸激活某些 GABA 通路，这些通路参与关闭自上而下的处理和思维，从而更容易入睡。
And theanine, 100 milligrams to 300 milligrams, has a calming effect.
而茶氨酸，100毫克到300毫克，具有镇静作用。
Theanine is now showing up in a number of different energy drinks and even some coffees as a way to try and get people to ingest more of a given type of coffee because the idea is that would take away the jitters and the anxiety, allowing people to drink more coffee.
茶氨酸现在出现在许多不同的能量饮料甚至一些咖啡中，作为一种尝试让人们摄入更多特定类型咖啡的方法，因为这样可以消除紧张和焦虑，让人们喝更多咖啡。
I'm talking about taking magnesium and theanine 30 to 60 minutes before bedtime, not during the day to quell anxiety, but rather 30 to 60 minutes before bedtime with or without food.
我说的是在睡前 30 至 60 分钟服用镁和茶氨酸，不是在白天服用以平息焦虑，而是在睡前 30 至 60 分钟服用或不服用食物。
For me, it hasn't made a difference.
对我来说，这没有什么区别。
Andrew Huberman:
安德鲁·休伯曼：
And the combination of those two things has really helped.
这两件事的结合确实很有帮助。
Theanine for sleep walkers can be a problem.
茶氨酸对于梦游者来说可能是一个问题。
It does increase the intensity of your dreams, gives you very vivid dreams.
它确实会增加你的梦的强度，给你带来非常生动的梦。
So for sleepwalkers or people that get night terrors, stay away from theanine is my advice.
因此，对于梦游者或夜惊的人，我的建议是远离茶氨酸。
Magnesium theanine might be something to explore for those of you that don't have those issues, with the emphasis on might.
对于那些没有这些问题的人来说，茶氨酸镁可能是值得探索的东西，重点是力量。
Andrew Huberman:
安德鲁·休伯曼：
And then I've talked about a compound, and last time I talked about the mechanisms of apigenin, which is a derivative of chamomile, A-P-I-G-E-N, which acts as a little bit of a hypnotic by activating chloride channels, hyperpolarize neurons, increases GABA in the brain.
然后我谈到了一种化合物，上次我谈到了芹菜素的机制，芹菜素是洋甘菊的衍生物，A-P-I-G-E-N，它通过激活氯离子通道、使神经元超极化、增加大脑中的 GABA 来起到一点催眠作用。
Basically makes you feel a little sleepy.
基本上让你感到有点困。
And chamomile, for those of you that read your, what was it?
还有洋甘菊，对于那些读过你的文章的人来说，它是什么？
Peter Rabbit snuck into Mr. McGregor's garden, ate the chamomile, fell asleep.
彼得兔溜进麦格雷戈先生的花园，吃了洋甘菊，睡着了。
Mr. McGregor came back.
麦格雷戈先生回来了。
Anyone flashing back to elementary school?
有人闪回小学吗？
Andrew Huberman:
安德鲁·休伯曼：
There's a story about chamomile having these kind of sedative-like effects.
有一个关于洋甘菊具有类似镇静作用的故事。
Apigenin is highly concentrated chamomile.
芹菜素是高度浓缩的洋甘菊。
Also has anti-estrogenic effects.
还具有抗雌激素作用。
So if you want to keep your estrogen up, you might want to be cautious about apigenin.
因此，如果您想保持雌激素水平，则可能需要谨慎对待芹菜素。
That's where things like examine.com become really useful because you can go to examine, you put in apigenin, and it'll tell you all the things that it does, and all the things it does can sometimes include things that you had no idea, like reducing conversion of certain androgens to estrogens, which you might like or you might want to avoid.
这就是像 Examiner.com 这样的东西变得非常有用的地方，因为你可以去检查，你放入芹菜素，它会告诉你它所做的所有事情，而它所做的所有事情有时可能包括你不知道的事情，比如减少某些雄激素向雌激素的转化，你可能喜欢或可能想要避免。
That's up to you and where you want your estrogen levels, depending on who you are and what your life circumstances and goals are.
这取决于您以及您想要的雌激素水平，取决于您是谁以及您的生活环境和目标是什么。
Andrew Huberman:
安德鲁·休伯曼：
Few other things that can help the transition to sleep are things like 5-HTP, L-tryptophan.
很少有其他可以帮助过渡到睡眠的物质是 5-HTP、L-色氨酸。
I've talked about why I'm not a fan of those.
我已经讨论过为什么我不喜欢这些。
For me, they tend to throw me into deep sleep and then I wake up, and I can't fall back asleep.
对我来说，他们往往会让我陷入深度睡眠，然后我醒来，就再也无法入睡。
I don't like to tinker with my serotonin system.
我不喜欢摆弄我的血清素系统。
I don't like to tinker with my dopamine system for entirely other reasons, but none of which are particularly concerning.
我不喜欢因为其他原因而修改我的多巴胺系统，但没有一个是特别令人担忧的。
It's just that I find that if I increase my dopamine by taking L-tyrosine in pill form, then I crash really hard the next day.
只是我发现，如果我通过服用 L-酪氨酸药丸来增加多巴胺，那么第二天我就会崩溃得很厉害。
Or if I take 5-HTP or L-tryptophan, I fall deeply asleep and then I wake up.
或者，如果我服用 5-HTP 或 L-色氨酸，我就会陷入深度睡眠，然后醒来。
Andrew Huberman:
安德鲁·休伯曼：
But I did mention that there might be ways to make sleep more compact.
但我确实提到，可能有一些方法可以让睡眠更加紧凑。
This is actually a request to you.
这实际上是对你的请求。
I had a really interesting experience when I was a postdoc.
当我还是一名博士后时，我有过一次非常有趣的经历。
I went for the first time to an acupuncturist.
我第一次去看针灸师。
I know there're varying thoughts and opinions out there about acupuncture.
我知道人们对针灸有不同的想法和意见。
I can't say that I benefited so much from the acupuncture.
我不能说我从针灸中受益匪浅。
Andrew Huberman:
安德鲁·休伯曼：
There are now quality peer-reviewed studies showing, published in Neuron, Cell Press journal, excellent journal, showing that acupuncture can stimulate some anti-inflammatory compounds depending on where the acupuncture is done.
现在有高质量的同行评审研究表明，针灸可以根据针灸的部位刺激一些抗炎化合物，这些研究发表在《神经元》、《细胞出版社》杂志上，这是优秀的期刊。
This is a really good study.
这是一项非常好的研究。
Just came out last year.
去年刚出来的。
I talked about this on Instagram.
我在 Instagram 上谈到了这个。
I may talk about it again.
我可能会再谈一下。
As well as certain acupuncture sites that increase inflammation.
以及某些会增加炎症的针灸部位。
You can get different types of effects.
您可以获得不同类型的效果。
You can't just say, "Acupuncture is great across the board," and I'm assuming that the acupuncturists know which sites are good for increasing inflammation, which ones are good for decreasing inflammation.
你不能只是说，“针灸在各方面都很棒”，我假设针灸师知道哪些部位有利于增加炎症，哪些部位有利于减少炎症。
Andrew Huberman:
安德鲁·休伯曼：
However, this acupuncturist that I went to gave me these red pills.
然而，我去看的这位针灸师给了我这些红色药丸。
He said, "These are minerals for sleep." It was remarkable.
他说：“这些是有助于睡眠的矿物质。”这是非常了不起的。
I took the red pills.
我吃了红色药丸。
Isn't that a thing now?
现在不是这样的事情了吗？
Take the red pill.
服用红色药丸。
I don't know what that means because I'm not tuned in.
我不知道这意味着什么，因为我没有适应。
But these red pills looked like little M&M's.
但这些红色药丸看起来就像小巧克力豆。
I took a couple of them on his suggestion, and I fell deeply asleep in four hours, later woke up feeling incredibly rested, more rested than I had ever felt in my entire life.
我按照他的建议服用了其中的几个，四个小时后我就进入了深度睡眠，后来醒来时感觉难以置信的休息，比我一生中从未有过的休息得更好。
And I never required more than four hours sleep.
我从来不需要超过四个小时的睡眠。
Andrew Huberman:
安德鲁·休伯曼：
Unfortunately, acupuncturist moved away.
不幸的是，针灸师搬走了。
I never figured out what was in those red pills.
我一直不明白那些红色药丸里有什么。
Didn't get a chance to do the mass spectroscopy.
没有机会进行质谱分析。
And I still wonder.
我仍然想知道。
He said they were minerals.
他说它们是矿物质。
So, somebody out there knows what these red pills are and what this compound is.
所以，有人知道这些红色药丸是什么以及这种化合物是什么。
It was incredible, and I would love to know what those are.
这太不可思议了，我很想知道那些是什么。
So if you know, please don't go taking red pills at random to try and recreate this nonexperiment experience of mine.
所以如果你知道的话，请不要随意服用红色药丸来尝试重现我的这种非实验经历。
But please do contact me if you find out or if you're an acupuncturist and you know what these mysterious red pills were because they were pretty awesome.
但是，如果您发现或者您是针灸师并且您知道这些神秘的红色药丸是什么，请与我联系，因为它们非常棒。
Andrew Huberman:
安德鲁·休伯曼：
Once again, I've thrown a tremendous amount of information at you.
我再次向您提供了大量信息。
I hope you will figure out your temperature minimum and start working with that to access the sleep and wakeful cycles that you want to access.
我希望您能计算出您的最低体温，并开始利用它来进入您想要的睡眠和清醒周期。
I hope that you'll explore NSDR.
我希望您能探索 NSDR。
You might want to explore supplementation if that's your thing.
如果您喜欢的话，您可能想探索补充品。
You have now access to a lot of mechanism about sleep and wakefulness.
您现在可以访问许多有关睡眠和觉醒的机制。
Andrew Huberman:
安德鲁·休伯曼：
But in keeping with the theme of this podcast where we stay on topic for an entire month or even slightly more, we are not done with sleep and wakefulness.
但为了与这个播客的主题保持一致，我们在这个话题上停留了整整一个月甚至更长时间，我们还没有结束睡眠和清醒。
I know this is very different than the typical podcast format where one week it's "how to become superhuman," and the next week it's "how to develop growth mindset." It's kind of all over the place with episode to episode.
我知道这与典型的播客格式有很大不同，典型的播客格式一周是“如何成为超人”，下周是“如何培养成长心态”。每一集都这样。
Andrew Huberman:
安德鲁·休伯曼：
We are staying on track because I really believe that as we drill deeper and deeper into these mechanisms and you start hearing some of the same themes again and again, you are going to start to develop an intuition and an understanding of how these systems work in you and your particular life circumstances.
我们之所以保持在正轨上，是因为我真的相信，当我们越来越深入地研究这些机制时，你会开始一次又一次地听到一些相同的主题，你将开始形成一种直觉并理解这些系统如何在你和你的特定生活环境中发挥作用。
And my goal is really to eventually become obsolete.
我的目标确实是最终变得过时。
It's what my graduate advisor used to call the hit-by-a-bus principle.
这就是我的研究生导师所说的“撞车原则”。
She had a somewhat morbid sense of humor and used to be, "Well, if I get hit by a bus tomorrow, what are you going to do without me blabbing at you here?"
她有一种有点病态的幽默感，常常会说：“好吧，如果我明天被公共汽车撞了，我不在这里对你胡言乱语，你会怎么做？”
Andrew Huberman:
安德鲁·休伯曼：
I don't want to get hit by a bus.
我不想被公共汽车撞到。
I plan on living a very long time if I have anything to say about it.
如果我有什么要说的话，我打算活得很长。
But were I to get hit by a bus tomorrow, what would you do for your sleep and wakefulness?
但如果我明天被公共汽车撞了，你会怎么做才能让你的睡眠和清醒呢？
You could put a comment on YouTube, which I hope you'll do, but if I were hit by a bus and killed, then I wouldn't be able to answer your question.
你可以在 YouTube 上发表评论，我希望你会这样做，但如果我被公共汽车撞死，那么我将无法回答你的问题。
Andrew Huberman:
安德鲁·休伯曼：
So, know your temperature minimum.
因此，了解您的最低温度。
Understand light in the early part of the day is valuable.
了解一天早些时候的光线很有价值。
Light when you want to be awake, provided it's not so bright it's damaging.
当你想清醒的时候就开灯，但不要太亮，否则会造成伤害。
It's great for you whether or not it comes from screens or sunlight, but sunlight's better.
无论是来自屏幕还是阳光，这对你来说都很好，但阳光更好。
Avoid light in the four to six hours before your temperature minimum or else you're going to delay your clock, unless you're traveling and that's what you want to do.
在体温最低之前的四到六个小时内避免光照，否则你的时钟会延迟，除非你正在旅行并且这就是你想要做的。
Andrew Huberman:
安德鲁·休伯曼：
Use temperature.
使用温度。
Increase temperature to shift your clock.
提高温度来改变你的时钟。
Decrease temperature to delay your clock.
降低温度以延迟时钟。
Map out your temperature and understand that you don't have to know degree by degree across the day.
绘制出您的体温并了解您不必了解一天中的温度。
Know your minimum, know your maximum temperature in your 24-hour cycle, and you will feel great power through that because then you'll know also about these ultradian cycles, these 90-minute cycles, within which you can do focused work.
了解 24 小时周期中的最低温度和最高温度，您会感受到巨大的力量，因为这样您也会了解这些超电周期，这些 90 分钟的周期，在这些周期中您可以集中精力工作。
Don't expect the focus to come early.
不要指望焦点会提前出现。
Expect the focus to come in the middle and then kind of taper off.
预计焦点会出现在中间，然后逐渐减弱。
Andrew Huberman:
安德鲁·休伯曼：
Talked a little bit about kids, a little bit about elderly, about parenting.
谈论了一些关于孩子、一些关于老人、关于养育子女的话题。
We are going to continue.
我们将继续。
There's going to be more.
还会有更多。
But now, shift workers, travelers, people that are jet lagging themselves at home, you now have levers in place.
但现在，轮班工人、旅行者、在家中倒时差的人，你们现在已经掌握了杠杆。
Information can be powerful, but you have to implement it in ways, obviously safe ways and reasonable ways, but implementing this knowledge, in the ways that you trust are safe and reasonable for you, is going to be the way that you can develop a bit of a laboratory about yourself.
信息可能很强大，但你必须以某种方式来实施它，显然是安全的方式和合理的方式，但以你相信对你来说安全和合理的方式实施这些知识，将是你可以建立一个关于你自己的实验室的方式。
Andrew Huberman:
安德鲁·休伯曼：
I loathe the term biohacking.
我讨厌“生物黑客”这个词。
Sorry, biohackers.
抱歉，生物黑客。
I don't believe in hacking anything.
我不相信黑客攻击任何东西。
I believe in understanding mechanism and applying the principles of mechanism for which there are large bodies of quality, peer-reviewed data, and even a whole center of mass around certain biological principles like the effects of light and temperature, temperature minimums that will allow you to shift your biology in the ways that you want it to go, that will allow you to shift your psychology in the ways you want it to go.
我相信理解机制并应用机制原理，其中有大量的质量数据、同行评审的数据，甚至是围绕某些生物学原理的整个质心，如光和温度的影响、最低温度，这将使你能够按照你想要的方式改变你的生物学，这将使你按照你想要的方式改变你的心理。
Andrew Huberman:
安德鲁·休伯曼：
Next podcast episode, we are going to talk more about a few things.
下一集播客，我们将更多地讨论一些事情。
First of all, we're going to answer more of your questions because during office hours, I didn't get to all your questions from the previous episode.
首先，我们将回答您更多的问题，因为在办公时间内，我没有回答您上一集提出的所有问题。
I do read the comments and we're paying attention and figuring out the most common questions.
我确实阅读了评论，我们正在关注并找出最常见的问题。
We are going to get to some of the harder topics.
我们将讨论一些较难的主题。
Someone came at me.
有人朝我走来。
It's always fun when somebody does this and they say, "These are just the basal, low-level questions.
当有人这样做时，他们会说：“这些只是基本的、低级的问题。
What about the big stuff?
那么大的东西呢？
What about dreaming and lucid dreaming and consciousness?"
那么做梦、清醒梦和意识呢？”
Andrew Huberman:
安德鲁·休伯曼：
Look, I'll talk about that stuff, and I'm planning to do that, some of which in the next episode and the following episode, maybe, even.
听着，我会谈论这些东西，我正计划这样做，其中一些可能会在下一集和下一集中讨论。
But I want to give you data.
但我想给你数据。
I want to give you things that are supported by data.
我想给你一些有数据支持的东西。
I will try to speculate as little as possible because this is a podcast about science and science-based tools for everyday life.
我会尝试尽可能少地推测，因为这是一个关于科学和基于科学的日常生活工具的播客。
This is not about me speculating.
这不是我的猜测。
Andrew Huberman:
安德鲁·休伯曼：
Many people have speculated about the role of sleep, dreaming, and consciousness.
许多人猜测睡眠、做梦和意识的作用。
Fascinating topics and a rather circular argument, frankly.
坦率地说，有趣的话题和相当循环的论证。
It's been going on for centuries.
这种情况已经持续了几个世纪。
Someday we'll get there.
总有一天我们会到达那里。
Right now, we're concentrating on these deep biological mechanisms that make you who you are and allow you to feel certain ways, good or bad, allow you to function physically in certain ways, good or bad, and give you more of a sense of control.
现在，我们专注于这些深层的生物机制，它们造就了你，让你感受到某些方式，无论好坏，让你的身体以某些方式运作，无论好坏，并给你更多的控制感。
That's my goal here.
这就是我在这里的目标。
Andrew Huberman:
安德鲁·休伯曼：
Many people have quite graciously asked how they can help support the podcast.
许多人都非常慷慨地询问如何帮助支持播客。
First of all, thank you.
首先，谢谢您。
We appreciate the question.
我们感谢这个问题。
You can support the podcast by subscribing to the podcast on YouTube as well as subscribing on Apple or Spotify.
您可以通过在 YouTube 上订阅播客以及在 Apple 或 Spotify 上订阅来支持播客。
You can also leave us comments and feedback on YouTube and at Apple.
您还可以在 YouTube 和 Apple 上给我们留下评论和反馈。
That really helps.
这确实有帮助。
We hope the feedback would be positive, but nonetheless, leave us feedback, ask questions.
我们希望得到积极的反馈，但尽管如此，请给我们留下反馈、提出问题。
We will use those questions to create future content for the podcast.
我们将利用这些问题为播客创建未来的内容。
Andrew Huberman:
安德鲁·休伯曼：
As well, if you can recommend the podcast to friends and family and other people that you think might find the information of use, that's terrific.
同样，如果您可以将播客推荐给朋友、家人以及您认为可能找到有用信息的其他人，那就太棒了。
And check out our sponsors that we mentioned at the beginning.
并查看我们在开头提到的赞助商。
That's a really great way to help support us and our ability to bring you this information.
这是帮助支持我们以及我们为您提供这些信息的能力的一个非常好的方式。
Thanks so much for your time and attention.
非常感谢您的时间和关注。
I really appreciate it.
我真的很感激。
See you next time on the Huberman Lab podcast.
下次在休伯曼实验室播客上见。
And as always, thanks for your interest in science.
一如既往，感谢您对科学的兴趣。