Master Your Sleep & Be More Alert When Awake

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。

Today's podcast episode is all about sleep.

今天的播客节目都是关于睡眠的。

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

我们还将讨论睡眠的镜像，即清醒状态。

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

现在，我们生命的两个阶段，睡眠和清醒，控制着我们身心健康的一切。

Andrew Huberman:

安德鲁·休伯曼：

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

我们不仅仅要讨论睡眠的好处。

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

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

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

在此过程中，我们还将讨论如何在清醒时变得更加专注和警觉。

So because sleep and wakefulness are related, we really can't have a conversation about one without the other.

因此，由于睡眠和清醒是相关的，我们确实无法只谈论其中一个而忽略另一个。

Andrew Huberman:

安德鲁·休伯曼：

Now, in keeping with this theme, you may catch a few snores in the background.

现在，为了与这个主题保持一致，您可能会在背景中听到一些鼾声。

Unlike me, my bulldog, Costello, can fall asleep anywhere, anytime, and he happens to be sleeping over there in the corner.

与我不同的是，我的斗牛犬科斯特洛随时随地都能睡着，而他恰好就睡在那边的角落里。

So if you hear snoring, that's what that's about.

因此，如果您听到打鼾声，那就是问题所在。

As always, I want to just mention that this podcast is part of my effort to bring zero-cost-to-consumer public education about science and science-related tools.

与往常一样，我只想提一下，这个播客是我努力向消费者提供有关科学和科学相关工具的零成本公共教育的一部分。

It is unrelated to my teaching and research roles at Stanford School of Medicine.

这与我在斯坦福医学院的教学和研究角色无关。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about sleep.

那么我们来谈谈睡眠吧。

Sleep is this incredible period of our lives where we are not conscious.

睡眠是我们生命中一段不可思议的时期，我们没有意识。

We might dream, we might twitch, we might even wake up.

我们可能会做梦，我们可能会抽搐，我们甚至可能会醒来。

But in sleep, we are only in relation to things that are happening within our brain and body.

但在睡眠中，我们只与大脑和身体内发生的事情相关。

Outside sensory experience, in most cases, can't really impact us.

在大多数情况下，外界的感官体验并不能真正影响我们。

Andrew Huberman:

安德鲁·休伯曼：

And yet sleep is this tremendously important period of life because it resets our ability to be focused, alert and emotionally stable in the wakeful period.

然而，睡眠是生命中极其重要的时期，因为它会重置我们在清醒时期集中注意力、警觉和情绪稳定的能力。

So we can't really talk about wakefulness, focus, motivation, mood, wellbeing without thinking about sleep, and that's why we're devoting this entire month to the discussion about sleep.

因此，如果不考虑睡眠，我们就无法真正谈论清醒、专注、动力、情绪、幸福，这就是为什么我们用整个月的时间来讨论睡眠。

Andrew Huberman:

安德鲁·休伯曼：

But we also can't talk about sleep and think about sleep without thinking about wakefulness because it turns out that the period that we call sleep and the period we call wakefulness are tethered to one another.

但我们也不能在谈论睡眠和思考睡眠时不考虑清醒，因为事实证明，我们称为睡眠的时期和我们称为清醒的时期是相互联系的。

What we do in the waking state determines when we fall asleep, how quickly we fall asleep, whether or not we stay asleep, and how we feel when we wake up the next day.

我们在清醒状态下所做的事情决定了我们何时入睡、入睡的速度、是否保持睡眠状态以及第二天醒来时的感觉。

Andrew Huberman:

安德鲁·休伯曼：

And today, we're going to talk mostly about how to get better at sleeping.

今天，我们主要讨论如何改善睡眠。

And the reason for starting the conversation that way, as opposed to just diving into a lot of biology about sleep, is because, first of all, there's a lot of information out there already about the biology of sleep.

之所以以这种方式开始对话，而不是仅仅深入研究许多有关睡眠的生物学知识，是因为，首先，已经有很多有关睡眠生物学的信息。

We're going to touch on a little bit of this, things like stages of sleep and sleep spindles, melatonin and dreaming.

我们将讨论其中的一些内容，例如睡眠阶段和睡眠纺锤波、褪黑激素和做梦等。

Andrew Huberman:

安德鲁·休伯曼：

But I think that by now most people are aware that getting a really good night's sleep on a consistent basis is critically important, but most people don't know how to do that.

但我认为，到目前为止，大多数人都意识到，持续获得良好的睡眠至关重要，但大多数人不知道如何做到这一点。

In fact, I'm guessing that very few of you out there are consistently getting seven to nine hours of really terrific sleep, waking up feeling rested like you're ready to attack the day, and being able to go through the day feeling focused and alert without dips in energy or focus.

事实上，我猜你们中很少有人能够持续获得七到九个小时的真正优质睡眠，醒来时感觉休息良好，就像您已准备好迎接新的一天，并且能够在一天中感到专注和警觉，而不会精力或注意力下降。

Andrew Huberman:

安德鲁·休伯曼：

So, if you're like most people, which includes me, you have some challenges with sleep, at least every third or fifth night or so and maybe even more often.

因此，如果您像大多数人（包括我）一样，您会在睡眠方面遇到一些挑战，至少每三个或五个晚上左右，甚至可能更频繁。

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

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

Andrew Huberman:

安德鲁·休伯曼：

And we're going to do that by grounding our discussion of tools in peer-reviewed studies, mostly from the last 10 years, although some even more recent than that.

为此，我们将在同行评审的研究中对工具进行讨论，这些研究大部分来自过去 10 年，尽管有些甚至比这更新。

And we're going to start by discussing what is sleep and what governs the timing of the onset of sleep.

我们将首先讨论什么是睡眠以及什么控制着睡眠开始的时间。

In other words, what makes you get sleepy at a particular time of day?

换句话说，是什么让您在一天中的特定时间感到困倦？

Andrew Huberman:

安德鲁·休伯曼：

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

那么是什么决定了我们的睡眠质量和清醒状态的质量呢？

It turns out that's governed by two forces.

事实证明，这是由两种力量控制的。

The first force is a chemical force.

第一种力是化学力。

It's called adenosine.

它被称为腺苷。

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

腺苷是我们神经系统体内的一种分子，我们清醒的时间越长，腺苷就会积累越多。

So if you've just slept for eight or nine or 10 really deep, restful hours, adenosine is going to be very low in your brain and body.

因此，如果您刚刚睡了八、九或十个小时真正深度、宁静的睡眠，那么您的大脑和身体中的腺苷就会非常低。

Andrew Huberman:

安德鲁·休伯曼：

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

然而，如果您已经清醒 10 小时、15 小时或更长时间，腺苷水平会更高。

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

腺苷会产生一种睡眠驱动力或睡眠饥饿感。

And actually, hunger is the appropriate word here because for most of what we're going to discuss today, we can think of it in an analogous way to nutrition.

事实上，“饥饿”这个词在这里是合适的，因为对于我们今天要讨论的大部分内容，我们可以用与营养类似的方式来思考它。

Your nutrition and how well you feel after you eat certain foods.

您的营养状况以及您食用某些食物后的感觉如何。

Your overall level of fitness and your cellular health and your heart health isn't governed by any one food item that you might eat or not eat.

您的整体健康水平、细胞健康和心脏健康不受您可能吃或不吃的任何一种食物的控制。

It's governed by a number of different factors, how often you eat, how much you eat, which items you eat, etcetera, and what works best for you.

它受到许多不同因素的影响，比如你吃东西的频率、吃的量、你吃的食物等等，以及什么最适合你。

Andrew Huberman:

安德鲁·休伯曼：

In the same way, your sleep and your wakefulness are the product of the average of a number of different behaviors.

同样，您的睡眠和觉醒是许多不同行为的平均值的产物。

How long you've been awake is a key one because of this molecule adenosine.

由于腺苷这种分子，您醒着的时间是一个关键因素。

So, the reason you get sleepy when you've been up for a while is because adenosine creeps up steadily the longer you've been awake.

所以，当你起床一段时间后你会感到困倦，因为你醒着的时间越长，腺苷就会稳步上升。

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

记住这一点并思考腺苷的一个好方法就是思考咖啡因。

Andrew Huberman:

安德鲁·休伯曼：

Caffeine, for most people, except a very small percentage of people, wakes them up, it makes them feel more alert.

咖啡因，对于大多数人（除了极少数人）来说，可以唤醒他们，让他们感觉更加警觉。

In fact, some people are so sensitive to caffeine that they feel jittery if they drink it even in small amounts.

事实上，有些人对咖啡因非常敏感，即使喝少量也会感到紧张。

Other people can drink large amounts of caffeine and not feel jittery at all.

其他人可以喝大量的咖啡因而一点也不感到紧张。

Caffeine acts as an adenosine antagonist.

咖啡因充当腺苷拮抗剂。

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

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

It sort of parks there just like a car would park in a given parking slot and therefore adenosine can't park in that slot.

它停在那里就像汽车停在给定的停车位中一样，因此腺苷不能停在该停车位中。

Andrew Huberman:

安德鲁·休伯曼：

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

现在，当咖啡因停在腺苷受体槽中时，该受体的下游实际上什么也没有发生。

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

受体无法发挥正常细胞功能，使细胞产生困倦感。

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

所以，咖啡因之所以能叫醒你，是因为它会阻断睡意受体。

It blocks the sleepy signal.

它会阻止困倦信号。

And this is why when that caffeine wears off, adenosine will bind to that receptor sometimes with even greater, what we call affinity, and you feel the crash, you feel especially tired.

这就是为什么当咖啡因消失时，腺苷有时会以更大的程度（我们称之为亲和力）与该受体结合，你会感到崩溃，你会感到特别疲倦。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm not here to demonize caffeine.

现在，我不是来妖魔化咖啡因的。

I love caffeine.

我喜欢咖啡因。

I drink it in the morning and I drink it in the afternoon.

我早上喝，下午也喝。

But I'm one of these people that, either because of my tolerance or because of some genetic variations that exist among people in terms of their adenosine receptors, I can drink caffeine as late as 4:00 or 5:00 p.m.

但我就是这样的人之一，要么是因为我的耐受性，要么是因为人们在腺苷受体方面存在的一些遗传变异，我可以晚至下午 4:00 或 5:00 喝咖啡因。

in the evening and still fall asleep just fine.

晚上依然睡得很好。

Andrew Huberman:

安德鲁·休伯曼：

Some people can't have any caffeine at all or can't have any caffeine past 11:00 a.m.

有些人根本不能摄入任何咖啡因，或者上午 11:00 以后不能摄入任何咖啡因。

or else their sleep is totally disrupted.

否则他们的睡眠就会完全被扰乱。

All of this has to do with the relationship between adenosine and these adenosine receptors, genetic variation, things that are very hard to find out except experimentally, meaning each of you needs to decide and figure out for yourselves whether or not you can tolerate caffeine and at what times of day you can tolerate caffeine in order to still fall asleep easily and get good sleep.

所有这些都与腺苷和这些腺苷受体之间的关系、遗传变异有关，这些东西除了实验之外很难找出，这意味着你们每个人都需要自己决定和弄清楚自己是否可以忍受咖啡因，以及一天中的什么时间可以忍受咖啡因，以便仍然可以轻松入睡并获得良好的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

So rather than demonize caffeine or say that everyone can drink caffeine until late, you need to figure out what's right for you.

因此，与其妖魔化咖啡因或说每个人都可以喝咖啡因直到很晚，您需要弄清楚什么适合您。

Caffeine has a lot of health benefits.

咖啡因对健康有很多好处。

It also, for some people, can be problematic for health.

对于某些人来说，它也可能会给健康带来问题。

It can raise blood pressure, etcetera.

它可以升高血压等。

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

咖啡因会增加这种神经调节分子的含量，我们称之为多巴胺。

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

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

In fact, epinephrine is made from dopamine.

事实上，肾上腺素是由多巴胺制成的。

Andrew Huberman:

安德鲁·休伯曼：

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

因此，让我们退后一步，想一想当我们谈论困倦时我们在谈论什么。

Sleepiness is driven by increases in adenosine that happen naturally.

嗜睡是由自然发生的腺苷增加引起的。

Caffeine prevents the adenosine from having its action of making us sleepy by blocking that receptor so it gives us energy and it increases our dopamine levels.

咖啡因通过阻断腺苷受体来防止腺苷产生使我们昏昏欲睡的作用，从而为我们提供能量并增加我们的多巴胺水平。

Andrew Huberman:

安德鲁·休伯曼：

But some people can't tolerate caffeine very well.

但有些人不能很好地忍受咖啡因。

Other people can tolerate it just fine.

其他人都能忍受得了。

So you need to determine that experimentally.

所以你需要通过实验来确定。

All the data say there's tremendous variation.

所有数据都表明存在巨大差异。

And right now, the only way that I'm aware of for you to decide whether or not caffeine is a good or a bad thing for you, and whether or not you should ingest it at a given time of day or at all, is really to figure that out on your own.

目前，据我所知，要让你决定咖啡因对你来说是好是坏，以及是否应该在一天中的特定时间或根本不摄入咖啡因，唯一的方法就是你自己弄清楚。

Andrew Huberman:

安德鲁·休伯曼：

In fact, there's a small subset of people that can drink caffeine until very late and they have no trouble falling asleep because they actually have a mutant form of the adenosine receptor.

事实上，有一小部分人可以喝咖啡因直到很晚，而且他们入睡没有问题，因为他们实际上有腺苷受体的突变形式。

So, in keeping with the theme of science and science-related tools, this is one of those cases where I can't give you a one-size-fits-all prescription, except to say you need to experiment with caffeine in a way that's safe for you and explore that and figure out what works for you and then stick with that.

因此，为了与科学和科学相关工具的主题保持一致，这是我无法给你一个一刀切的处方的情况之一，只能说你需要以一种对你安全的方式尝试咖啡因，探索它并找出适合你的方法，然后坚持下去。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So adenosine is driving the sleep hunger.

所以腺苷会导致睡眠饥饿。

When adenosine is low, it's like we're well fed, we're not very hungry.

当腺苷含量较低时，我们就好像吃饱了，但又不太饿。

And when adenosine is high, it's like we're fasted for a long time and we tend to be very hungry.

当腺苷含量很高时，就像我们禁食了很长时间一样，我们往往会非常饥饿。

So that when adenosine is high, we really want to fall asleep.

所以当腺苷含量高时，我们真的很想睡觉。

If you want, I'm not suggesting you do this experiment, but you can do it.

如果你愿意，我并不是建议你做这个实验，但你可以做。

You can stay up for four more hours than you're used to staying up and you'll find that you're very, very sleepy.

你可以比平时多熬夜四个小时，你会发现自己非常非常困。

That's because adenosine is building up at levels higher and higher because you've been awake for those extra four hours.

这是因为腺苷的水平越来越高，因为你在这额外的四个小时里一直保持清醒。

Andrew Huberman:

安德鲁·休伯曼：

However, if you've ever pulled an all-nighter, you'll notice something interesting.

然而，如果您曾经熬过通宵，您会发现一些有趣的事情。

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

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

And why is that?

这是为什么呢？

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

原因是因为有第二种力量在控制你的睡眠和清醒时间，这种力量就是所谓的昼夜节律力量。

Andrew Huberman:

安德鲁·休伯曼：

Circadian means about a day or about 24 hours.

昼夜节律是指大约一天或大约 24 小时。

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

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

Just think about it: we don't go through the day wanting to fall asleep every 30 minutes and then feeling like we're wide awake.

想一想：我们不会一天中每 30 分钟就想睡一觉，然后又感觉自己完全清醒。

Our sleep and our period of sleepiness tends to be condensed into one block, typically one 6-to-10-hour block, although there's also variation in terms of how much people want to sleep.

我们的睡眠和嗜睡期往往会被压缩为一个区块，通常为 6 到 10 小时，尽管人们想要睡觉的程度也存在差异。

And we're going to discuss how you can diagnose your absolute sleep need as well as how to recover sleep that you've lost.

我们将讨论如何诊断您的绝对睡眠需求以及如何恢复您失去的睡眠。

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

睡眠时间段以及每个 24 小时周期内的睡眠时间受到许多不同因素的控制。

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

但控制你何时想睡觉、何时想醒来的最强大的东西是光。

And in particular, it's governed by sunlight.

特别是，它受阳光控制。

Andrew Huberman:

安德鲁·休伯曼：

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

现在，我无法充分强调光线与您何时想睡觉之间的这种关系的重要性和可操作性。

It's quite simple, on the face of it, and it's quite simple to resolve, but people tend to make a big mess of this whole circadian literature frankly.

从表面上看，这很简单，也很容易解决，但坦率地说，人们往往把整个昼夜节律文献搞得一团糟。

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

那么，让我们从一天 24 小时中大脑和身体发生的情况的角度来分析一下。

Andrew Huberman:

安德鲁·休伯曼：

Let's start with waking.

让我们从醒来开始吧。

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

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

Maybe not right at sunrise, but within an hour or two or maybe three of sunrise.

也许不是在日出时，但在日出后一两个小时或三个小时内。

Now I realize there are night shift workers and there are people traveling and experiencing jet lag where this is not going to be the case.

现在我意识到有些夜班工人，有些人在旅行并经历时差，但情况并非如此。

Andrew Huberman:

安德鲁·休伯曼：

We are going to deal with jet lag and shift work at the end of this podcast.

我们将在本播客结束时处理时差和轮班工作。

But for most people, we tend to wake up about the time that the sun is rising or so.

但对于大多数人来说，我们倾向于在太阳升起的时候醒来。

And as we do that, adenosine levels tend to be low if we've been asleep for reasons that you now understand.

当我们这样做时，如果我们因为你现在明白的原因而睡着了，腺苷水平往往会很低。

And our system generates an internal signal that is in the form of a hormone.

我们的系统会产生一种激素形式的内部信号。

Andrew Huberman:

安德鲁·休伯曼：

Now, I've talked a lot about neuromodulators and neurotransmitters.

现在，我已经谈论了很多关于神经调节剂和神经递质的内容。

I haven't talked a lot about hormones yet on this podcast.

我在这个播客上还没有谈论太多关于激素的话题。

The definition of a hormone is it's a substance, a chemical that's released from one organ in your body that goes and acts on other organs elsewhere in your body, including your nervous system.

激素的定义是它是一种物质，是一种从您体内的一个器官释放的化学物质，它会作用于您身体其他部位的其他器官，包括您的神经系统。

Andrew Huberman:

安德鲁·休伯曼：

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

当你早上醒来时，你会因为肾上腺释放一种叫做皮质醇的特殊激素而醒来。

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

你的肾上腺位于肾脏的正上方，有一点皮质醇的脉冲。

There's also a pulse of some, and when I say a pulse, I just mean that the release of a little bit.

还有一些脉搏，当我说脉搏时，我只是指释放一点点。

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

还有肾上腺素的脉冲，肾上腺素来自您的肾上腺，也存在于您的大脑中，您会感到清醒。

Andrew Huberman:

安德鲁·休伯曼：

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

现在，皮质醇、肾上腺素和肾上腺素的脉冲可能来自你的闹钟。

It might come from you naturally waking up.

它可能来自于你自然醒来。

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

但它往往会提醒您体内的整个系统，是时候提高心率了。

It's time to start tensing your muscles.

是时候开始收紧肌肉了。

It's time to start moving about.

是时候开始走动了。

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

皮质醇脉冲在一天的早些时候或至少在你清醒的时候出现是非常重要的。

Andrew Huberman:

安德鲁·休伯曼：

I say that because some people are waking up at 8:00 p.m.

我这么说是因为有些人在晚上 8:00 起床。

and are sleeping all day.

并且整天都在睡觉。

But it's very important that that pulse of cortisol occur early in the day and that it happens all at once.

但非常重要的是，皮质醇的脉冲要在一天的早些时候出现，而且要同时发生。

It sort of sets a rising tide of cortisol in your system.

它会在你的系统中引发皮质醇的上升。

Now, many of you have probably heard about cortisol in relation to stress.

现在，你们中的许多人可能听说过皮质醇与压力的关系。

And indeed, as we go through our day and our life, different stressors, different events happen in our life that make us feel more alert.

事实上，当我们度过一天和生活时，生活中会发生不同的压力源、不同的事件，让我们感到更加警觉。

Some of the more stressful ones might be looking at your credit card bill and seeing what seems to be a fraudulent charge or looking at your phone and suddenly seeing a text that something you thought was going to happen at a particular time is not going to happen or you're running late.

一些压力较大的人可能会查看您的信用卡账单，发现似乎有欺诈性收费，或者查看您的手机，突然看到一条短信，提示您认为在特定时间会发生的事情不会发生，或者您迟到了。

Andrew Huberman:

安德鲁·休伯曼：

Those will tend to increase norepinephrine and epinephrine and adrenaline in your system.

这些往往会增加您系统中的去甲肾上腺素、肾上腺素和肾上腺素。

And if they're severe enough, you'll start getting some pulses of cortisol released from your adrenals throughout the day.

如果它们足够严重，你的肾上腺就会开始全天释放一些皮质醇脉冲。

But there's this normal, healthy rising tide of cortisol that happens early in the day, and I say healthy because it wakes you up, it makes you feel alert, it makes you feel able to move and wanting to move and to go about your day for work, for exercise, for school, for social relations, etcetera.

但是，在一天的早些时候，皮质醇会出现正常、健康的上升趋势，我说健康是因为它能让你醒来，让你感到警觉，让你感觉能够移动并想要移动，并开始你的一天工作、锻炼、上学、社交关系等等。

Andrew Huberman:

安德鲁·休伯曼：

So, when you wake up in the morning is when that cortisol pulse takes off.

所以，当你早上醒来时，皮质醇脉冲就开始了。

And something else important happens.

还有其他重要的事情发生了。

A timer is set in your body and in your nervous system that dictates when a different hormone called melatonin, which makes you sleepy, will be secreted from a particular brain region.

你的身体和神经系统中设置了一个计时器，它决定何时从特定的大脑区域分泌一种叫做褪黑激素的不同激素，这种激素会让你昏昏欲睡。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about that.

那么我们来谈谈这个吧。

When you wake up in the morning and you experience that rise in cortisol, there's a timer that starts going—and these are cellular timers, and they're dictated by the relation between different organs in your body—that says to your brain and body that in about 12 to 14 hours, a different hormone, this hormone we're calling melatonin, will be released from your pineal gland.

当你早上醒来，感受到皮质醇的升高时，就会有一个计时器开始计时——这些是细胞计时器，它们由你体内不同器官之间的关系决定——它告诉你的大脑和身体，在大约 12 到 14 小时内，一种不同的激素，我们称之为褪黑激素，将从你的松果体中释放出来。

Andrew Huberman:

安德鲁·休伯曼：

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

所以这里有两种机制，觉醒信号和困倦信号。

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

觉醒信号触发睡意信号定时器的启动。

Now, that sleepiness signal that we call melatonin, that's released from the pineal, comes only from the pineal.

现在，我们称之为褪黑激素的困倦信号是由松果体释放的，仅来自松果体。

Unless you're taking exogenous melatonin, you're supplementing with melatonin.

除非您服用外源性褪黑激素，否则您就是在补充褪黑激素。

The only source of melatonin in your body is going to be this pineal gland.

你体内褪黑激素的唯一来源是松果体。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about the pineal gland for a second.

让我们来谈谈松果体。

The pineal gland is a gland that sits kind of in the little structure near, for the aficionados out there, it's kind of near the fourth ventricle.

松果体是一种位于第四脑室附近的小结构中的腺体，对于那里的爱好者来说，它有点靠近第四脑室。

It's about the size of a pea.

它大约有豌豆大小。

Descartes, the philosopher, said that the pineal was the seat of the soul.

哲学家笛卡尔说，松果体是灵魂的所在地。

He said that because it's one of the few structures in the human brain that there's only one of them.

他说，因为它是人脑中为数不多的结构之一，所以只有其中之一。

Most structures, there's one on either side of the brain, so-called hemispheric.

大多数结构在大脑的两侧各有一个，即所谓的半球结构。

But the pineal, there's only one.

但松果体只有一个。

Andrew Huberman:

安德鲁·休伯曼：

I don't know anything about souls, really, certainly not the science of souls, but I think it's very unlikely that the pineals are the seat of the soul.

我对灵魂一无所知，真的，当然不是灵魂的科学，但我认为松果体不太可能是灵魂的所在地。

But it is a very interesting organ because it's the only organ in our body that releases melatonin.

但它是一个非常有趣的器官，因为它是我们体内唯一释放褪黑激素的器官。

And that melatonin makes us sleepy and lets us fall asleep.

褪黑激素让我们感到困倦并让我们入睡。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm guessing that many of you are probably asking, should I take melatonin?

现在，我猜你们很多人可能会问，我应该服用褪黑激素吗？

My personal bias on this is except in rare cases, no, for the following reason, melatonin has a second function, which is that melatonin also suppresses the onset of puberty.

我个人对此的偏见是，除了极少数情况外，不，因为以下原因，褪黑激素还有第二个功能，那就是褪黑激素还抑制青春期的开始。

In kids and especially in babies melatonin isn't just released in the evening, 12 to 16 hours after we wake.

对于儿童，尤其是婴儿，褪黑激素不仅仅在晚上（即我们醒来后 12 至 16 小时）释放。

Melatonin is released chronically or tonically throughout the day and night.

褪黑激素在白天和晚上慢性或强效释放。

And that chronic or tonic release of melatonin is known to suppress some of the other hormones in other regions of the brain that trigger the onset of puberty.

众所周知，褪黑激素的慢性或补品释放会抑制大脑其他区域中引发青春期开始的其他一些激素。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you or your child has been taking melatonin, don't freak out.

现在，如果您或您的孩子一直在服用褪黑激素，请不要惊慌。

As always, any kind of supplement or anything that you're going to take or think about taking, you really need to consult with your doctor.

与往常一样，任何种类的补充剂或任何您要服用或考虑服用的东西，您确实需要咨询您的医生。

I've said this many times on this podcast and it's in the show notes, etcetera.

我已经在这个播客上说过很多次了，并且在节目笔记等中也提到过这一点。

But before you remove anything or add anything to what you're already doing, please do consult with a healthcare professional.

但在删除任何内容或添加任何内容之前，请务必咨询医疗保健专业人士。

Andrew Huberman:

安德鲁·休伯曼：

However, melatonin is known to suppress the onset of puberty.

然而，众所周知，褪黑激素可以抑制青春期的到来。

So much so that regular cyclic, cycled, periods of melatonin released from the pineal really correlate with the onset of puberty and early adulthood.

以至于松果体释放的褪黑激素有规律地循环周期确实与青春期和成年早期的开始相关。

Meaning, as we start secreting melatonin only at night, that's also when we tend to transition out of puberty.

这意味着，当我们只在晚上开始分泌褪黑激素时，这也是我们往往会结束青春期的时候。

Now, there are a lot of things that correlate in our nervous system, so that doesn't necessarily mean it controls it, but in this case, we know based on lots of data, endocrinology and so forth, that melatonin suppresses the onset of puberty.

现在，有很多东西与我们的神经系统相关，所以这并不一定意味着它控制它，但在这种情况下，我们根据大量数据、内分泌学等知道，褪黑激素会抑制青春期的开始。

Andrew Huberman:

安德鲁·休伯曼：

So, supplementing melatonin could be problematic for that reason, but if you've already gone through puberty, it could also have some impact on other hormone systems in your body.

因此，补充褪黑激素可能会出现问题，但如果您已经过了青春期，它也可能会对您体内的其他激素系统产生一些影响。

So that's why I personally don't like to use melatonin to fall asleep.

所以这就是为什么我个人不喜欢用褪黑激素入睡。

There's another reason, which is that melatonin will help you fall asleep, but it won't help you stay asleep.

还有一个原因，那就是褪黑激素会帮助你入睡，但它不会帮助你保持睡眠状态。

And many people who take melatonin find that they wake up three to five hours later, unable to fall back asleep.

许多服用褪黑激素的人发现他们会在三到五个小时后醒来，无法再入睡。

Andrew Huberman:

安德鲁·休伯曼：

Part of the reason for that might be that melatonin purchased, you can buy it over the counter in most areas of the world, even though it's a hormone, which is a little unusual, you can't just go into a pharmacy, at least in the U.S. and buy testosterone or cortisol or estrogen, you need a prescription.

部分原因可能是购买褪黑激素，在世界上大多数地区你都可以在柜台购买，尽管它是一种激素，这有点不寻常，你不能直接去药房，至少在美国购买睾酮或皮质醇或雌激素，你需要处方。

But you can go buy melatonin for whatever reason.

但无论出于什么原因，你都可以去购买褪黑激素。

I don't know the reasons for that legality.

我不知道这种合法性的原因。

Andrew Huberman:

安德鲁·休伯曼：

But it's been shown many times and now I'm borrowing from some items that were in Matt Walker's book, "Why We Sleep," where he stated there is evidence that in commercially available melatonin, the amount of melatonin has been tested in for various brands and it can range anywhere from being 15% of what's listed on the bottle—Okay, so if they list this is 100 milligrams it would be a tremendously high dose, it turns out it's only 15 milligrams in that particular pill or capsule—or up to 400 times more than what's listed on the bottle.

但它已经被展示过很多次了，现在我借用了马特·沃克（Matt Walker）的书《我们为什么睡觉》中的一些内容，他在书中说有证据表明，在市售的褪黑激素中，不同品牌的褪黑激素含量已经过测试，其含量可以是瓶子上所列含量的 15%——好吧，所以如果他们列出的是 100 毫克，那将是一个非常高的剂量，事实证明它只是该特定药丸或胶囊的含量为 15 毫克，比瓶子上标明的含量高出 400 倍。

Andrew Huberman:

安德鲁·休伯曼：

So it's completely unregulated.

所以它完全不受监管。

And so, for those of you taking melatonin, I will discuss at the end of the podcast some other potential alternatives that are probably safer and don't have these issues.

因此，对于那些服用褪黑激素的人，我将在播客结束时讨论一些其他可能更安全且不存在这些问题的潜在替代品。

So, should you take melatonin?

那么，你应该服用褪黑激素吗？

My personal bias is no. But for many people they find that it does help them.

我个人的偏见是不会。但对于许多人来说，他们发现这确实对他们有帮助。

And so if you do find it helps you, then just consider what I'm saying in light of the other practices that you're doing and talk to your healthcare professional.

因此，如果您确实发现它对您有帮助，请根据您正在做的其他做法考虑我所说的内容，并与您的医疗保健专业人员交谈。

Andrew Huberman:

安德鲁·休伯曼：

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

好的，皮质醇和褪黑激素的节律就是我们所说的内源性。

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

它一直在我们身上发生，无需任何外部输入。

In fact, if we were in complete darkness living in a cave with no artificial lights whatsoever, where we were in complete brightness, where we never experienced any darkness, these rhythms of cortisol and melatonin would continue.

事实上，如果我们生活在完全黑暗的洞穴里，没有任何人造光源，那里完全明亮，我们从未经历过任何黑暗，皮质醇和褪黑激素的这些节律将继续存在。

Andrew Huberman:

安德鲁·休伯曼：

You would have a bump in cortisol or a pulse in cortisol that would drop off with time, and then melatonin would come up about 12 to 14 hours later.

你的皮质醇水平会升高，或者皮质醇水平会随着时间的推移而下降，然后褪黑激素会在大约 12 到 14 小时后出现。

But these endogenous systems of our body, which are both hormonal and neural, were set so that external things could govern when they happen.

但我们身体的这些内源性系统，既包括激素系统，也包括神经系统，在它们发生时可以由外部事物来控制。

Now, this takes us back to episode one of the podcast that if you haven't listened to already, you might want to listen to where we talked about sensation and perception and all that.

现在，这让我们回到播客的第一集，如果您还没有听过，您可能想听听我们谈论感觉和知觉等所有内容。

Andrew Huberman:

安德鲁·休伯曼：

I'm not going to review it again here.

我不会在这里再次评论它。

But there's one particular sensory event, one particular influence on your nervous system that determines when that cortisol is going to start to rise.

但有一种特殊的感觉事件，对你的神经系统的一种特殊影响，决定了皮质醇何时开始上升。

So, if you were in complete darkness, it would happen once per 24-hour cycle.

所以，如果你处于完全黑暗的环境中，这种情况每 24 小时就会发生一次。

But it would be somewhat later and later each day.

但每天都会变得越来越晚。

Whereas under normal circumstances, what happens is you wake up and what happens when you wake up?

而在正常情况下，当你醒来时会发生什么，当你醒来时会发生什么？

You open your eyes.

你睁开眼睛。

When you open your eyes, light comes into your eyes.

当你睁开眼睛时，光线就会进入你的眼睛。

Andrew Huberman:

安德鲁·休伯曼：

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

现在，这个系统的工作方式是你的眼睛里有一组特定的神经元。

They're called retinal ganglion cells.

它们被称为视网膜神经节细胞。

You don't have to remember that if you don't want to.

如果您不愿意，则不必记住这一点。

But these retinal ganglion cells are brain neurons.

但这些视网膜神经节细胞是大脑神经元。

Again, the retina is just the one piece of your brain, or actually two pieces because most of you have two retinas that resides outside the skull per se.

再说一遍，视网膜只是大脑的一小部分，或者实际上是两部分，因为大多数人都有两个视网膜，位于头骨本身之外。

Andrew Huberman:

安德鲁·休伯曼：

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

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

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So I know this can get a little complicated, but these retinal ganglion cells, when you open your eyes, light comes in and an electrical signal is sent to this central clock we call the suprachiasmatic nucleus, and the suprachiasmatic nucleus has connections with essentially every cell in organ of your body.

所以我知道这可能会变得有点复杂，但是当你睁开眼睛时，这些视网膜神经节细胞就会进入，电信号会发送到这个我们称为视交叉上核的中央时钟，而视交叉上核基本上与你身体器官中的每个细胞都有联系。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

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

Andrew Huberman:

安德鲁·休伯曼：

In fact, there are so many negative effects associated with getting this wrong that I don't want to go into it in too much, much detail.

事实上，犯这个错误会带来很多负面影响，我不想详细讨论它。

In fact, I feel like we've been bombarded with all this information about how we're not sleeping well, we're not sleeping at the right times, we're not sleeping enough to the point where people now have sleep anxiety.

事实上，我觉得我们已经被所有这些关于我们睡眠不好、我们没有在正确的时间睡觉、我们睡眠不足的信息轰炸到人们现在有睡眠焦虑的程度。

If they can't sleep well for a night, they're feeling overwhelmed by that and it's sort of now they're stressed about not being able to sleep, which is making it harder to sleep, etcetera.

如果他们一晚上睡不好，他们就会感到不知所措，现在他们因为无法入睡而感到压力，这使得他们更难入睡，等等。

Andrew Huberman:

安德鲁·休伯曼：

I really want to focus on what we can do to anchor these systems properly.

我真的很想关注我们可以做些什么来正确锚定这些系统。

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

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

When we wake up, our eyes open.

当我们醒来时，我们的眼睛会睁开。

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

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

You might say, well, why won't any light do it?

你可能会说，好吧，为什么没有光可以做到这一点呢？

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

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

Andrew Huberman:

安德鲁·休伯曼：

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

这些是来自阳光的光的质量和光量。

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

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

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

眼睛和神经系统对日出或日落一无所知。

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

它只知道当太阳在天空中较低时进入的光的质量。

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

该系统不断进化，当太阳在天空中位置较低时，黄色和蓝色之间会产生特殊的对比，从而触发这些细胞的激活。

Andrew Huberman:

安德鲁·休伯曼：

So if you wake up and you look at your phone or your computer or you flip on a bunch of artificial lights, will these cells be activated?

因此，如果您醒来并查看手机或电脑，或者打开一束人造灯，这些细胞会被激活吗？

And the answer is sort of.

答案是有点。

They'll be activated but not in the optimal way.

它们会被激活，但不是以最佳方式激活。

What you want to do is get sunlight in your eyes as close to waking as possible.

您要做的就是在醒来时尽可能让阳光照射到您的眼睛。

Now, I want to be really clear about this because I've talked about it on other podcasts when I was a guest and I've talked about it on my Instagram feed.

现在，我想澄清这一点，因为当我作为嘉宾时，我在其他播客上谈论过它，并且在我的 Instagram feed 上谈论过它。

And there seemed to be the same questions coming up again and again.

似乎同样的问题一次又一次地出现。

Andrew Huberman:

安德鲁·休伯曼：

These neurons don't know sunlight per se.

这些神经元本身并不了解阳光。

They don't know sunrise or sunset for that matter.

他们不知道日出或日落。

They don't know artificial light from sunlight.

他们不知道人造光和阳光。

What they respond best to, however, is the quality and amount of light that comes in when the sun is low in the sky.

然而，它们反应最好的是当太阳在天空中较低时进入的光线的质量和数量。

That means that if you can watch the sunrise, great, that's perfect for triggering activation of these cells.

这意味着，如果您可以观看日出，那就太好了，这非常适合触发这些细胞的激活。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

您不需要阳光直接照射您的眼睛。

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

此时有大量的光子、光能，是从阳光中散射出来的。

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

但关键是让光能（最好是阳光）进入你的眼睛。

Andrew Huberman:

安德鲁·休伯曼：

Now I know many of you are already asking, well, I live in Scandinavia or I can't get sunlight.

现在我知道你们中的许多人已经在问，好吧，我住在斯堪的纳维亚半岛，否则我就得不到阳光。

There's buildings around me, etcetera.

我周围有建筑物等等。

We will get to all of that.

我们将会实现这一切。

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

但至关重要的是，你必须到外面去接受光线。

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

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

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

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

Andrew Huberman:

安德鲁·休伯曼：

Now, if you can't see the sunrise, like I said, you can see this within an hour or two of sunrise, but it has to be at a low solar angle.

现在，如果你看不到日出，就像我说的那样，你可以在日出后一两个小时内看到日出，但必须处于较低的太阳角度。

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

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

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

事实证明这是一件坏事。

You really want to time that cortisol pulse properly because, we'll get into this a little bit more later, but a late-shifted cortisol pulse, in particular, a 9:00 p.m.

您确实想要正确地确定皮质醇脉冲的时间，因为我们稍后会详细介绍这一点，但是延迟的皮质醇脉冲，特别是晚上 9:00。

or 8:00 p.m.

或晚上 8:00

increase in cortisol, is one of the consequences and maybe one of the causes of a lot of anxiety disorders and depression.

皮质醇的增加是许多焦虑症和抑郁症的后果之一，也可能是原因之一。

Andrew Huberman:

安德鲁·休伯曼：

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

所以这有点像先有鸡还是先有蛋的问题。

We don't know whether or not it's correlated with the cause or the effect.

我们不知道它是否与原因或结果相关。

But it's a signature of depression and anxiety disorder.

但这是抑郁症和焦虑症的特征。

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

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

I'm not going to list them all off because there's just so many of them, but many, many positive things happen when you are getting the cortisol early in the day, far away from your melatonin pulse.

我不会把它们全部列出来，因为它们实在太多了，但是当你在一天的早些时候获得皮质醇，远离褪黑激素的脉冲时，很多很多积极的事情都会发生。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So, how long should you be outside?

那么，你应该在外面待多久？

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

嗯，这会有很大的不同，因为有些人生活在非常明亮的环境中。

So let's say, it's Colorado, in the middle of winter there's a snowfield, there's no cloud cover and you walk outside.

假设这是科罗拉多州，隆冬时节，那里有一片雪原，没有云层，你可以走到外面。

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

将会有如此多的光子光能到达您的视网膜，因此可能只需要 30 到 60 秒即可触发中央时钟并正确设置您的皮质醇和褪黑激素节律，并使一切顺利排列。

Andrew Huberman:

安德鲁·休伯曼：

Whereas if you're in Scandinavia in the depths of winter and you wake up at 5:00 a.m.

而如果您在隆冬时节的斯堪的纳维亚半岛，并且早上 5:00 起床，

and the sun is just barely creeping across the horizon, then goes back down again a few hours later, you probably are not getting enough sunlight in order to set these rhythms.

太阳刚刚爬过地平线，几个小时后又落下，你可能没有获得足够的阳光来设定这些节奏。

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

因此，许多人发现他们需要使用旨在模拟阳光的特定灯形式的阳光模拟器。

Andrew Huberman:

安德鲁·休伯曼：

However, I'm not out to attack the companies that produce those.

然而，我并不是要攻击生产这些产品的公司。

There's another solution to that.

还有另一种解决方案。

You can simply go outside for longer.

您可以简单地出去呆更长时间。

Even if there's a lot of dense cloud cover, you're probably getting anywhere from 10,000 to 50,000 lux, L-U-X, which is just a measure of light energy, and that should be sufficient to set the circadian clock.

即使有大量浓密的云层，您也可能会获得 10,000 到 50,000 勒克斯（L-U-X）的亮度，这只是光能的度量，这应该足以设置生物钟。

Andrew Huberman:

安德鲁·休伯曼：

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

你可以说，嗯，我家里或手机里的灯真的非常亮，对吧？

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

每个人都告诉我们晚上不要玩手机，因为它们真的很亮。

But guess what?

但你猜怎么着？

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

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

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

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

And this is supported by dozens, if not hundreds, of quality peer-reviewed studies.

这得到了数十项（如果不是数百项）高质量同行评审研究的支持。

Andrew Huberman:

安德鲁·休伯曼：

So you want to use sunlight.

所以你想利用阳光。

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

如果由于环境原因您看不到阳光，那么您将不得不选择人造光。

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

在这种情况下，您需要一种模拟阳光或含有大量蓝光的人造光。

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

现在，如果不偏离路线，您可能会说，等等，我听说蓝光对我有害。

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

事实上，白天蓝光对于这种机制非常有用。

Andrew Huberman:

安德鲁·休伯曼：

We can talk about blue light and blue blockers, but you really want a lot of blue and yellow light arriving on the retina early in the day.

我们可以谈论蓝光和蓝光阻滞剂，但您确实希望大量的蓝光和黄光在一天早些时候到达视网膜。

Let me be clear about something.

让我澄清一件事。

You never ever want to look at any light, sunlight or artificial light, that is painful to look at.

你永远不想看任何光，阳光或人造光，它们看起来很痛苦。

If you find that your eyes are watering or you're having challenges maintaining looking at this thing for a while because it's painful, that light is too bright and you do not want to damage your retina.

如果您发现自己的眼睛在流泪，或者由于疼痛而无法长时间注视该物体，则说明该光线太亮，并且您不想损坏您的视网膜。

Andrew Huberman:

安德鲁·休伯曼：

So you don't want to gaze at the sun, refusing to blink, and burn your retina.

所以你不想盯着太阳，拒绝眨眼，以免灼伤你的视网膜。

That's actually possible to do.

这实际上是可以做到的。

You don't want to do that.

你不想那样做。

You have a proper blink reflex installed in you since birth, and if you feel like something's too bright and you need to blink, it means you need to blink.

从出生起，你体内就有了适当的眨眼反射，如果你觉得某样东西太亮而你需要眨眼，那就意味着你需要眨眼。

That is too much, too much light.

那太多了，太多的光。

Andrew Huberman:

安德鲁·休伯曼：

So please don't beam your eyes with really bright light.

所以请不要用太亮的光照射眼睛。

But blue light, in particular, blue light and yellow light coming from sunlight, is ideal.

但蓝光，特别是来自太阳光的蓝光和黄光是理想的。

If you're going to get it from artificial light because you can't get enough sunlight, well then, artificial lights that are rich in blue wavelengths are going to be ideal for setting this mechanism.

如果你因为无法获得足够的阳光而要从人造光中获取它，那么富含蓝色波长的人造光将是设置此机制的理想选择。

Andrew Huberman:

安德鲁·休伯曼：

A lot of people will say, "Oh, I should be wearing blue blockers throughout the day." No, that's the exact wrong thing.

很多人会说，“哦，我应该整天穿着蓝色的阻滞剂。”不，那是完全错误的事情。

If you're going to use blue blockers, we can talk about that.

如果您打算使用蓝色阻滞剂，我们可以讨论一下。

That should be reserved for late in the evening because light suppresses melatonin.

这应该保留在深夜，因为光线会抑制褪黑激素的分泌。

I've been asked many times before about this pineal gland and there are a lot of ancient practices that map to some of the things that I'm saying, and people always say, "Oh, I heard that sunlight is great for the pineal." Well perhaps, but we have to be careful about that phrase.

以前我曾多次被问到关于松果体的问题，有很多古老的做法与我所说的一些事情相对应，人们总是说，“哦，我听说阳光对松果体很有好处。”也许吧，但我们必须小心这个短语。

Andrew Huberman:

安德鲁·休伯曼：

Sunlight inhibits the pineal.

阳光会抑制松果体。

It prevents it from releasing melatonin.

它可以阻止它释放褪黑激素。

Darkness allows the pineal to release melatonin.

黑暗可以让松果体释放褪黑激素。

So the pineal is not the gland or the organ of sunlight, it is the gland of darkness.

所以松果体不是阳光的腺体或器官，而是黑暗的腺体。

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

事实上，褪黑激素可以被认为是与黑暗相关的困倦信号。

So get up each morning, try and get outside.

所以每天早上起床，试着出去走走。

I know that can be challenging for people, but anywhere from two to 10 minutes of sunlight exposure is going to work well for most people.

我知道这对人们来说可能是一个挑战，但对大多数人来说，暴露在阳光下 2 到 10 分钟就足够了。

Andrew Huberman:

安德鲁·休伯曼：

And you want to do this on a regular basis and you don't have to do it exactly at sunrise.

而且您希望定期执行此操作，而不必恰好在日出时执行此操作。

I realize I'm repeating myself, but somehow, despite barking at people about this for a couple years now, I keep getting the same questions and somehow it hasn't been sinking in, which could be related to some circadian disorder.

我意识到我在重复自己，但不知何故，尽管几年来我一直在向人们大喊大叫，但我不断收到同样的问题，而且不知怎的，它还没有被理解，这可能与某些昼夜节律紊乱有关。

I'm just kidding.

我只是在开玩笑。

If it's not sinking in, it's probably that I'm not being effective in communicating the information.

如果我没有理解，可能是我没有有效地传达信息。

Andrew Huberman:

安德鲁·休伯曼：

But get that bright light early in the day from sunlight, and if you can't get it from sunlight, get it from artificial light.

但是，请在清晨从阳光中获取明亮的光线，如果无法从阳光中获取，请从人造光中获取。

What kinds of artificial lights will work?

什么样的人造灯可以工作？

Well, there are these sunrise simulators, but the ring lights that people use for selfies and this sort of thing for posting on Instagram, those generate a lot of blue light.

嗯，有这些日出模拟器，但是人们用来自拍和在 Instagram 上发帖的环形灯会产生大量蓝光。

If you want to get experimental about this, there's a free app.

如果您想对此进行实验，可以使用免费的应用程序。

Andrew Huberman:

安德鲁·休伯曼：

I have no relationship to the app, but it's a great app called Light Meter that you can use your phone and you can measure the amount of photon energy in your environment.

我与该应用程序没有任何关系，但这是一个名为 Light Meter 的出色应用程序，您可以使用手机来测量环境中的光子能量。

And it's kind of a fun experiment to do.

这是一个有趣的实验。

You can go outside in the morning and you'll see that there's 10,000, 20,000 lux, even though it might seem like it's kind of dim or there's tree cover or cloud cover.

你可以早上出去，你会看到有 10,000、20,000 勒克斯，尽管看起来有点暗或者有树木覆盖或云层覆盖。

You go inside and you shine the artificial light at your phone, press the button on light meter and you'll find that it's only 500 or 1000 lux.

你走进去，用人造光照射你的手机，按下照度计上的按钮，你会发现它只有 500 或 1000 勒克斯。

Andrew Huberman:

安德鲁·休伯曼：

And you realize that even though it seems really bright, the artificial light is very condensed, whereas the outside light is scattered in the atmosphere and so you can think that you're not getting much sunlight, but you're actually getting much more outside.

您会意识到，尽管看起来非常明亮，但人造光非常集中，而外部光则分散在大气中，因此您可以认为自己没有获得太多阳光，但实际上您在室外获得了更多阳光。

So get outside, get that sunlight early in the day and try and do it on a consistent basis.

因此，到户外去，一早就接受阳光照射，并尝试持续这样做。

Andrew Huberman:

安德鲁·休伯曼：

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

如果您不能每天都这样做，或者您在清晨低太阳角的这段时间内睡觉，请不要担心。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Now, that can immediately tell us that what most people are doing is terrible.

现在，这可以立即告诉我们大多数人所做的事情很糟糕。

They're waking up and they're looking at their phone, which isn't triggering activation of these cells in the eye and the central circadian clock.

他们醒来后正在看手机，这不会触发眼睛和中央生物钟中的这些细胞的激活。

Then a few hours later, they might get in their car with sunglasses and drive.

几个小时后，他们可能会戴着墨镜上车开车。

Now a note about sunglasses and prescription lenses.

现在关于太阳镜和处方镜片的说明。

Absolutely never, ever, ever compromise safety for the sorts of things I'm talking about.

绝对永远、永远、永远不会为了我所说的这些事情而牺牲安全。

So if you need to wear sunglasses for safety reasons, wear them.

因此，如果出于安全原因需要戴太阳镜，请戴上。

Absolutely if you wear prescription lenses or contacts, wear them.

如果您佩戴处方镜片或隐形眼镜，绝对要佩戴它们。

They won't filter out the wavelengths of light that are necessary for setting these central clocks, so safety first, of course.

它们不会过滤掉设置这些中央时钟所需的光波长，所以当然，安全第一。

Andrew Huberman:

安德鲁·休伯曼：

If you have a retinal degenerative disorder, retinitis pigmentosa, macular degeneration or glaucoma or those run in your family, you want to avoid excessively bright light all the time.

如果您患有视网膜退行性疾病、色素性视网膜炎、黄斑变性或青光眼或您的家族患有这些疾病，您需要始终避免过度明亮的光线。

You want to be very cautious about that.

你对此要非常谨慎。

You're going to want to get your light exposure through seeing dimmer light, including sunlight but for longer periods of time perhaps.

您需要通过观看较暗的光线（包括阳光）来获得曝光量，但可能需要较长时间。

Andrew Huberman:

安德鲁·休伯曼：

You might immediately ask, what about low vision or blind people?

您可能会立即问，低视力或盲人呢？

How do they set these central clocks?

他们如何设置这些中央时钟？

Well, turns out that low vision and blind people, most of them, provided they still have eyes that the eyes weren't removed because of a burn or tumor or something like that, still maintain these neurons that set the circadian clock.

事实证明，视力低下和失明的人，其中大多数人，只要他们仍然有眼睛，而且眼睛没有因为烧伤或肿瘤或类似的原因而被移除，仍然保留着这些设定生物钟的神经元。

Which brings me to a really important point.

这让我想到了非常重要的一点。

It's not about seeing and perceiving the sun.

这与看到和感知太阳无关。

This is a subconscious mechanism by which these neurons, which are called melanopsin ganglion cells, these neurons set your central clocks by getting activated by the particular wavelengths of light that are present in the atmosphere, even coming through cloud cover, and you don't need to see or perceive the sun in order to get this mechanism to start.

这是一种潜意识机制，这些神经元（称为黑视蛋白神经节细胞）通过大气中存在的特定波长的光（甚至穿过云层）激活来设置您的中央时钟，并且您不需要看到或感知太阳即可启动此机制。

Now, it's such a vitally important mechanism because it dictates how well and what time you will want to fall asleep later in the day.

现在，它是一个非常重要的机制，因为它决定了您在当天晚些时候想要入睡的程度和时间。

So for those of you that are night owls and you insist that you're a night owl and you have the genetic polymorphism that makes you a night owl, you may very well have that genetic polymorphism.

因此，对于那些夜猫子来说，如果你坚持认为自己是夜猫子，并且你具有使你成为夜猫子的基因多态性，那么你很可能具有这种基因多态性。

Those genes that make you want to stay up late and wake up late.

那些让你想熬夜、晚起的基因。

Andrew Huberman:

安德鲁·休伯曼：

But chances are about half of you that think that you're night owls are just not getting enough sunlight early in the day.

但大约有一半的人可能认为自己是夜猫子，只是因为早上没有得到足够的阳光。

So, viewing light early in the day, ideally sunlight, is key for establishing healthy sleep/wake rhythms and for allowing you to fall asleep easily at night.

因此，在一天的早些时候观察光线（最好是阳光）是建立健康的睡眠/觉醒节律以及让您在夜间轻松入睡的关键。

Now, it's not going to make sure that all that happens every single time, but it is the foundation of proper sleep and what we call circadian health.

现在，它并不能确保每次都会发生所有事情，但它是适当睡眠和我们所说的昼夜节律健康的基础。

It governs metabolism and so many other things that are supposed to exist on a regular 24-hour cycle.

它控制新陈代谢和许多其他应该以 24 小时周期存在的事物。

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

你们中的一些人，很多人，可能会问，还有什么可以帮助设定这种节奏？

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

事实证明，光就是我们所说的主要时间给予者，即时间给予者。

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

但其他因素也可以帮助建立这种在 12 至 16 小时后皮质醇分泌和褪黑激素分泌的节律。

The other things, besides light, are timing of food intake, timing of exercise, as well as various drugs or chemicals that one might ingest, not illegal drugs, although those will impact circadian mechanisms as well.

除了光照之外，其他因素还包括食物摄入时间、运动时间，以及人们可能摄入的各种药物或化学物质，而不是非法药物，尽管这些也会影响昼夜节律机制。

Andrew Huberman:

安德鲁·休伯曼：

But the reason we focus so heavily on light is that light is the main way that the central clock, the suprachiasmatic nucleus, was supposed to be set.

但我们如此关注光的原因是，光是中央时钟（即视交叉上核）设置的主要方式。

We know that because it's the only direct input to the clock.

我们知道这一点，因为它是时钟的唯一直接输入。

These neurons in the eye that are also part of the brain, that we call melanopsin ganglion cells, that not so incidentally were discovered by my friend and colleague, David Berson at Brown University, and others, Samer Hattar, Kim Yau, etcetera, worked out the mechanisms, the molecular mechanisms, but it was really David Berson that discovered these incredibly fascinating ...

眼睛中的这些神经元也是大脑的一部分，我们称之为黑视蛋白神经节细胞，我的朋友和同事布朗大学的大卫·伯森 (David Berson) 和其他人萨默·哈塔 (Samer Hattar)、金·尤 (Kim Yau) 等人发现了这些神经元，他们并非偶然发现了这些神经元的机制、分子机制，但实际上是大卫·伯森发现了这些令人难以置信的迷人......

these are cells that aren't important for sight, like pattern vision, but are for setting our clocks.

这些细胞对于视觉（例如模式视觉）并不重要，但对于设置我们的时钟至关重要。

David's really credited with making that discovery.

大卫确实因做出这一发现而受到赞誉。

Those cells are the main way and the only direct way to set the clock.

这些细胞是设置时钟的主要方式和唯一直接方式。

In fact, it's fair to say that light viewed by these melanopsin cells, particularly sunlight, is 1000 to 10,000 times more effective than, say, getting up in darkness and just exercising.

事实上，可以公平地说，这些黑视蛋白细胞看到的光，尤其是阳光，比在黑暗中起床锻炼的效果要高 1000 到 10,000 倍。

Andrew Huberman:

安德鲁·休伯曼：

That doesn't mean that you shouldn't exercise early in the day in darkness, if that's what you like to do.

这并不意味着您不应该在白天的黑暗中锻炼身体，如果您喜欢这样做的话。

It will have somewhat an effect on raising your wakefulness early in the day and setting these rhythms.

它会对您在清晨提高清醒度并设定这些节奏产生一定的影响。

And this is because of some other pathways.

这是因为其他一些途径。

For the aficionados out there who want to know more neuroscience.

对于想要了解更多神经科学的爱好者来说。

Here's how it goes.

事情是这样的。

You've got this clock above the roof of your mouth that churns out this 24-hour rhythm and is communicated to all the other organs and tissues of your body.

你的上颚上方有一个时钟，它产生 24 小时的节奏，并传达到你身体的所有其他器官和组织。

Andrew Huberman:

安德鲁·休伯曼：

But there's another structure that has a cool name.

但还有另一种结构，它的名字很酷。

It's called the intergeniculate leaflet, which sits a few millimeters away in the brain, and it's involved in regulating the clock output through what's called non-photic-, non-light, type influences like exercise and feeding, etcetera.

它被称为膝间小叶，位于大脑中几毫米远，它通过所谓的非光、非光、类型影响（如运动和进食等）来调节时钟输出。

So if you are not feeling awake during the day and you're having trouble sleeping, get the sunlight exposure that we just talked about.

因此，如果您白天感觉不清醒并且睡眠困难，请接受我们刚才谈到的阳光照射。

But in addition to that, if you want to become an early riser for instance, and you want to feel more awake during the early part of the day, by getting that light exposure and exercising early in the day, you will, after two or three days, you will naturally start to wake up earlier in the day.

但除此之外，如果你想成为一个早起的人，并且你想在一天的早些时候感觉更清醒，通过在一天的早些时候进行光照和锻炼，两三天后，你会自然地开始在一天中早起。

Andrew Huberman:

安德鲁·休伯曼：

And that's because these clock mechanisms have shifted.

那是因为这些时钟机制已经发生了变化。

It's like setting the clock earlier as opposed to delaying the clock.

这就像提前设置时钟而不是延迟时钟。

And that takes us to a somewhat complicated but very important aspect to all this, which is what sets the clock and keeps it anchored.

这就把我们带到了一个有点复杂但非常重要的方面，这就是设定时钟并使其保持稳定的因素。

The main thing is that bright light early in the day.

最主要的是清晨的明亮光线。

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

另一件事是日落，此时太阳也处于低太阳角，低，接近地平线。

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

通过在晚上或下午观看一天中的阳光，具体取决于一年中的什么时间以及您在世界上的哪个位置。

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

这些黑视蛋白细胞，即眼睛中的这些神经元，向中央生物钟发出信号，表明一天结束了。

Andrew Huberman:

安德鲁·休伯曼：

And there's a really nice study that was published last year and I will put links to these references on a website not too long from now.

去年发表了一项非常好的研究，不久之后我将在网站上放置这些参考文献的链接。

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

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

Andrew Huberman:

安德鲁·休伯曼：

So let me repeat this.

让我重复一遍。

Viewing light early in the day is key.

清晨观察光线是关键。

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

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

So, let me talk about how you would do that.

那么，让我谈谈你会如何做到这一点。

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

你会去看日落，或者在下午晚些时候或晚上出去。

Again, if you safely can do that with sunglasses off, you will.

再说一次，如果你可以安全地摘下太阳镜做到这一点，你就会的。

If you need to wear sunglasses, fine, but it will take probably a hundred to a thousand times longer with dark sunglasses than if you take them off.

如果您需要戴太阳镜，没问题，但戴深色太阳镜可能比摘下太阳镜要花一百到一千倍的时间。

Andrew Huberman:

安德鲁·休伯曼：

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

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

So, the best thing to do is just to get outside for a few minutes, anywhere from two to 10 minutes, also in the afternoon.

因此，最好的办法就是出去几分钟，两到十分钟，下午也可以。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Maybe think about it this way.

也许可以这样想。

Every cell in your body needs glucose and energy.

您体内的每个细胞都需要葡萄糖和能量。

Whether or not it gets that from meat or it gets it from ketones or it gets it from carbohydrates or fruit or vegetables, doesn't matter.

无论它是从肉中获取的，还是从酮类中获取的，还是从碳水化合物、水果或蔬菜中获取的，都不重要。

It is eventually converted into a certain form of energy that all your cells use.

它最终会转化为所有细胞都使用的某种形式的能量。

But you don't take glucose, you don't take bread or a steak or a nice orange and shove it in your ear, you put it in your mouth, it goes into your stomach, it's digested, and then that resource is distributed to all the cells of your body.

但你不服用葡萄糖，你不服用面包、牛排或美味的橙子，然后把它塞到你的耳朵里，你把它放进嘴里，它进入你的胃，被消化，然后这些资源被分配到你身体的所有细胞。

Andrew Huberman:

安德鲁·休伯曼：

Every cell in your body needs oxygen and you don't put a hose through your nostril or through your ear or through some other orifice in your body.

您体内的每个细胞都需要氧气，并且您不会将软管穿过鼻孔、耳朵或体内的其他孔口。

You inhale air and it's then distributed via the lungs to the cells in your bloodstream and that's distributed to all the organs of your body.

您吸入空气，然后空气通过肺部分配到血液中的细胞，然后再分配到身体的所有器官。

Andrew Huberman:

安德鲁·休伯曼：

Every cell and organ in your body needs light information.

您体内的每个细胞和器官都需要光信息。

And the way to get that light information to all those cells because, you have a thick skull and the inside of you is dark inside your skin—there's no sunlight getting in there—is by viewing sunlight with your eyes at the two times a day that I'm referring to.

因为你的头骨很厚，而你的皮肤内部是黑暗的，没有阳光进入，所以将光信息传递给所有这些细胞的方法是通过我提到的每天两次用眼睛观察阳光。

Okay, that's the only route.

好吧，这是唯一的路线。

There was a study published in science, an excellent journal, well over 10 years ago, that showed that light shown on the back of the knee could set these circadian rhythms.

十多年前，《科学》杂志上发表了一项优秀期刊的研究，该研究表明，膝盖后面的光线可以设定这些昼夜节律。

That study was retracted and unfortunately most people don't know that it was retracted.

该研究已被撤回，不幸的是大多数人并不知道它已被撤回。

There were some experimental flaws, that people were actually viewing light through their eyes.

实验存在一些缺陷，人们实际上是通过眼睛观察光的。

That study was repeated.

重复了这项研究。

Turns out, there is no extraocular photoreception in humans.

事实证明，人类没有眼外感光能力。

Whatever somebody tells you that light to the skin or light to wherever is beneficial for your health, we can talk about that, but there's no way that light information is setting your clocks.

无论有人告诉您皮肤上的光或任何地方的光对您的健康有益，我们都可以谈论这一点，但光信息不可能设置您的时钟。

You need these cells in your eyes to perceive or to see light at the particular times of the day that I'm referring to.

您需要眼睛中的这些细胞来感知或看到我所指的一天中特定时间的光。

Some animals like snakes and other reptiles actually have a hole in the top of their skull to get light information directly to their pineal to suppress melatonin.

一些动物，如蛇和其他爬行动物，实际上在头骨顶部有一个洞，可以将光信息直接传递到松果体，从而抑制褪黑激素。

We don't have that hole.

我们没有那个洞。

I mean, most of you don't have holes in your skull.

我的意思是，你们大多数人的头骨上都没有洞。

Andrew Huberman:

安德鲁·休伯曼：

These holes in your skull that we call the sockets for the eyes are actually there primarily to allow light information to the central clock.

头骨上的这些孔，我们称之为眼窝，实际上主要是为了让光信息传递到中央时钟。

And then vision and pattern, vision and color vision came much later in evolution.

然后视觉和图案、视觉和色觉在进化中出现得很晚。

We know this on the basis of genetic studies we get to discuss in a future podcast.

我们根据基因研究知道这一点，我们将在未来的播客中讨论。

So get that light information to the cells of your brain and body by viewing sunlight at the two times a day that I refer to.

因此，通过每天两次观察阳光，将光信息传递给你的大脑和身体的细胞。

Andrew Huberman:

安德鲁·休伯曼：

There's always a lot of questions about how long, how much, how do I know if I've had enough?

总是有很多问题，比如多久、多少、我怎么知道我是否已经足够了？

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

你会知道的，因为你的节奏将开始恢复到某种程度的正常状态。

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

您将开始每天或多或少在同一时间起床。

You'll fall asleep more easily at night.

晚上你会更容易入睡。

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

一般来说，这些系统大约需要两到三天的时间来调整。

So if you've not been doing these behaviors, it's going to take a few days, but they can have tremendous benefits, and sometimes rather quickly, on a number of different mental and physical aspects of your health.

因此，如果您没有做过这些行为，可能需要几天的时间，但它们可以对您的健康的许多不同的心理和身体方面带来巨大的好处，有时甚至很快。

Andrew Huberman:

安德鲁·休伯曼：

Now, let's talk about the bad effects of light because light is not supposed to arrive in our system at any time.

现在，我们来谈谈光的不良影响，因为光不应该随时到达我们的系统。

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

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

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

现在，我之前说过，你需要大量的光，特别是阳光，来设置这些时钟机制。

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

确实如此，但所有这一切的运作方式都有一种邪恶的特征，那就是你醒着的时间越长，你的视网膜和这些细胞对光就越敏感。

Andrew Huberman:

安德鲁·休伯曼：

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

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

Okay?

好的？

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

因此，考虑这个问题的简单方法是，您需要在一天的早些时候、早晨和全天尽可能安全地接受光线，包括蓝光。

So take those blue blockers off during the day unless you have a real issue with screen light sensitivity.

因此，除非您对屏幕光敏感度有真正的问题，否则请在白天取下这些蓝色阻挡器。

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

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

And certainly you do not want to get bright light exposure to your eyes between 11:00 p.m.

当然，您也不希望晚上 11:00 到晚上 11:00 之间眼睛受到强光照射。

and 4:00 a.m., and here's why.

和凌晨 4:00，原因如下。

Andrew Huberman:

安德鲁·休伯曼：

David Berson, who I mentioned before, and another friend and colleague, Samer Hattar, who's director of the Chronobiology Unit at the National Institute of Mental Health, published a paper in Cell—which is a journal, another excellent journal, very high stringency—showing that light that arrives to the eyes between 11:00 p.m.

我之前提到过的大卫·伯森 (David Berson) 和另一位朋友兼同事萨默·哈塔尔 (Samer Hattar)，他是国家心理健康研究所时间生物学部门的主任，在《细胞》杂志上发表了一篇论文——这是一本期刊，另一本优秀的期刊，严格性非常高——显示晚上 11:00 到晚上 11:00 之间到达眼睛的光线。

and 4:00 a.m.

和凌晨 4:00

approximately suppresses the release of dopamine, this neuromodulator that makes us feel good and sort of an endogenous antidepressant, and can inhibit learning and create all sorts of other detrimental effects.

大约抑制多巴胺的释放，这种神经调节剂使我们感觉良好，是一种内源性抗抑郁药，并且可以抑制学习并产生各种其他有害影响。

Andrew Huberman:

安德鲁·休伯曼：

It does this through a mechanism, for those of you who want to know the neural pathways, that involves light to the eyes that's then signal to a structure called the habenula.

对于那些想了解神经通路的人来说，它通过一种机制来实现这一点，该机制涉及到眼睛的光，然后向称为缰核的结构发出信号。

The habenula looks like two little bat ears sitting right in the middle of your structure in your brain called the thalamus.

缰核看起来像两个小蝙蝠耳朵，位于大脑中称为丘脑的结构的中间。

Don't worry about these names if you're not interested in this stuff.

如果您对这些东西不感兴趣，请不要担心这些名称。

If you are, these are just avenues to explore.

如果您是，那么这些只是探索的途径。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

现在，如果你半夜醒来需要上厕所，或者你在通宵飞行的航班上需要阅读或其他什么，那没问题。

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

偶尔，在半夜让明亮的光线照射到您的眼睛不会有问题。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm not here to dictate what you should or shouldn't do, but for those of you that are experiencing challenges with mood, those of you that have anxiety, learning problems, issues focusing, the questions I usually get are, how can I focus better?

现在，我并不是来规定你应该做什么或不应该做什么，而是对于那些正在经历情绪挑战的人，那些有焦虑、学习问题、注意力集中问题的人，我通常得到的问题是，我怎样才能更好地集中注意力？

Well, we will get to that.

好吧，我们会做到这一点。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Red light won't trigger this pathway, but very few people have the kind of infrared lights that are set up or floor lights.

红光不会触发这条通路，但很少有人拥有安装的红外灯或落地灯。

And that brings me to an important point, which is about the location of light.

这让我想到了一个重要的观点，那就是光的位置。

This hasn't been discussed much out there, I don't think.

我认为这个问题还没有被太多讨论。

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

我们眼睛中的这些细胞，这些向中央时钟发出信号的神经元，大部分（并非全部）位于我们视网膜的下半部分。

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

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

There's an inversion of the visual image, etcetera.

有视觉形象的倒置等等。

You can look that up if you want to learn more about retinal optics.

如果您想了解有关视网膜光学的更多信息，可以查阅该内容。

It's fascinating, but not the topic for today.

这很有趣，但不是今天的主题。

Andrew Huberman:

安德鲁·休伯曼：

These cells are in the bottom half of your retina mostly, and so they're viewing the overhead visual space around you.

这些细胞主要位于视网膜的下半部分，因此它们正在观察您周围的头顶视觉空间。

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

这可能并非巧合，因为这些细胞本质上是为了探测头顶上的阳光而设计的。

So, if you want to avoid improper activation of these neurons, it's better to place lights that you use in the evening low in your physical environment, so on desktops or even the floor if you want to go that way, as opposed to overhead lights.

因此，如果您想避免这些神经元的不当激活，最好将晚上使用的灯放置在物理环境中较低的位置，例如桌面甚至地板（如果您想这样做），而不是头顶上的灯。

Andrew Huberman:

安德鲁·休伯曼：

So, overhead fluorescent lights would be the worst.

因此，头顶上的荧光灯是最糟糕的。

That would be the worst case scenario.

那将是最坏的情况。

Lights that are overhead that are a little bit softer of the sort of yellow or reddish tints would be slightly better, but dim lights that are set low in the room are going to be best because they aren't going to activate these neurons and therefore shift your circadian clock.

头顶上稍微柔和一点的黄色或微红色调的灯光会稍微好一些，但房间内设置较低的昏暗灯光会是最好的，因为它们不会激活这些神经元，从而改变你的生物钟。

Andrew Huberman:

安德鲁·休伯曼：

So, that's a goal.

所以，这是一个目标。

Some people like Samer Hattar that I mentioned earlier, he turns his home basically into a cave in the evenings.

有些人就像我之前提到的萨默·哈塔尔（Samer Hattar）一样，他在晚上基本上把他的家变成了一个洞穴。

Candlelight actually does not trigger activation of these cells.

烛光实际上不会触发这些细胞的激活。

So, candlelight and fireplaces and campfires are fine.

所以，烛光、壁炉和篝火都可以。

Dim lights, very dim lights are fine and light low in the physical environment.

昏暗的灯光、非常昏暗的灯光都很好，并且在物理环境中光线较低。

Of course, the problem with candlelight and fireplaces is the fire hazard.

当然，烛光和壁炉的问题是火灾隐患。

But you're smart people, you know what to do about that.

但你们是聪明人，你们知道该怎么做。

Don't burn down whatever structure you're in, including forests, please.

请不要烧毁你所在的任何建筑物，包括森林。

Andrew Huberman:

安德鲁·休伯曼：

So, keep the lights low in your environment.

因此，请保持环境中的灯光昏暗。

What if you wake up in the middle of the night and you find yourself watching TV or on the computer and, well, in that case you might want to wear blue blockers and you certainly would want to dim the screen.

如果您半夜醒来，发现自己正在看电视或电脑，那么您可能想戴上蓝色阻挡器，并且肯定想调暗屏幕，该怎么办？

But ideally you're not doing that.

但理想情况下你不会这样做。

It's remarkable the positive effects of getting that bit of sunlight early in the day, maybe even also around sunset and avoiding bright lights and especially overhead bright lights between about 11:00 p.m.

在一天的早些时候，甚至在日落前后接受一点阳光，并避免强光，特别是晚上 11:00 左右头顶上的强光，其积极影响是显着的。

and 4:00 a.m..

和凌晨 4:00..

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm not talking about shift work.

现在，我不是在谈论轮班工作。

I'm realizing that we're probably going to have to have an entire discussion devoted just to shift workers because there is some good information there about how they can protect themselves against some of the very bad health effects of shift work, of getting light in the middle of the night.

我意识到我们可能需要针对轮班工人进行一次完整的讨论，因为那里有一些很好的信息，告诉他们如何保护自己免受轮班工作和半夜亮灯对健康的一些非常不利的影响。

But we rely on shift workers and they're super important to culture and society and the economy.

但我们依赖轮班工人，他们对文化、社会和经济非常重要。

So, I want to acknowledge them and let you know that we will do a discussion about shift work and jet lag.

因此，我想向他们表示感谢，并让您知道我们将讨论轮班工作和时差问题。

Andrew Huberman:

安德鲁·休伯曼：

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

但让我们来谈谈光在如何以健康的方式改变我们方面可以发挥什么作用。

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

所以，再次思考整个系统的方法是，你的腺苷会积累，这取决于你醒着的时间，它会让你昏昏欲睡。

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

然后，你就有了昼夜节律机制，主要通过皮质醇和褪黑激素来控制你的清醒时间和你想睡觉的时间。

Andrew Huberman:

安德鲁·休伯曼：

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

但皮质醇和褪黑激素的下游还有很多其他东西，比如我们在清醒时往往比深夜更饥饿。

Some people like to eat late at night.

有些人喜欢在深夜吃东西。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Some people like to stop eating around 6:00 or 8:00 p.m., because of metabolic reasons, or they're trying to maintain their weight or lose weight, that's actually not supported so well by the literature.

有些人喜欢在下午 6:00 或 8:00 左右停止进食，因为新陈代谢的原因，或者他们试图保持体重或减肥，这实际上没有得到很好的文献支持。

The literature around nutrition essentially says that it's best to restrict your feeding to a certain period of each 24-hour cycle, to not be eating around the clock.

有关营养的文献基本上说，最好将进食限制在每个 24 小时周期的某个时段，而不是全天候进食。

And whether or not that's four hours or eight hours or 16 hours is a much lengthier discussion than we have time for now.

无论是 4 小时、8 小时还是 16 小时，讨论的时间都比我们现在的时间要长得多。

Andrew Huberman:

安德鲁·休伯曼：

I would refer you to Satchin Panda's book, "The Circadian Code," which talks all about that.

我建议您参阅 Satchin Panda 的书《昼夜节律》，其中讨论了所有这些内容。

He's an expert, a former colleague of mine from the Salk Institute, in San Diego.

他是一位专家，是我在圣地亚哥索尔克研究所的前同事。

You can explore intermittent and circadian fasting, so to speak, through Satchin's literature.

可以这么说，您可以通过萨钦的文献来探索间歇性禁食和昼夜节律禁食。

We'll talk about that.

我们会讨论这个。

We might even get Satchin in here if we're lucky at some point in the future.

如果我们幸运的话，将来某个时候我们甚至可能会把 Satchin 带到这里。

But you can actually use light to wake up earlier.

但实际上你可以利用光来早点起床。

Andrew Huberman:

安德鲁·休伯曼：

Jamie Zeitzer and colleagues did a beautiful study showing that if you turn on the lights before waking up, so around 45 minutes to an hour before waking up, even if your eyelids are closed, provided you're not under the covers, after doing that for a few days, that increases your total sleep time and shifts forward the time at which you feel sleepy.

Jamie Zeitzer 和他的同事做了一项出色的研究，表明如果你在起床前（即起床前 45 分钟到一小时）打开灯，即使你的眼皮是闭着的，只要你没有盖被子，这样做几天后，你的总睡眠时间就会增加，并且会提前你感到困倦的时间。

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

它让你每天晚上都想早点睡觉。

Andrew Huberman:

安德鲁·休伯曼：

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

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

And what they found was, bright light flashes, just turning on the lights in their environment, overhead lights because they're trying to activate the system and that's why they're using overhead lights, even through the eyelids before these kids woke up, then made those kids naturally want to go to bed earlier and they ended up sleeping longer.

他们发现，明亮的灯光闪烁，只需打开环境中的灯，头顶灯，因为他们试图激活系统，这就是为什么他们使用头顶灯，甚至在这些孩子醒来之前通过眼睑，然后让这些孩子自然地想早点上床睡觉，最终他们睡得更久。

Andrew Huberman:

安德鲁·休伯曼：

So that's something you could try.

所以这是你可以尝试的事情。

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

您可以将灯设置为定时器，以便在早上起床前打开。

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

你可以打开百叶窗，让阳光照射进来。

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

再说一次，如果你蜷缩在被子下面，那么它就不会到达这些神经元。

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

但值得注意的是，光线实际上可以穿透眼睑，激活这些神经元并进入中央时钟。

Andrew Huberman:

安德鲁·休伯曼：

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

这项研究说明了你如何构建的一个非常重要的原则，也就是说，你有能力进行所谓的相位提前和相位延迟。

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

我不想让这件事变得太复杂。

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

因此，考虑相位超前和相位延迟的最简单方法是，如果你在一天晚些时候，特别是在半夜看到光，你的大脑和身体，出于现在你明白的原因，会认为那是早晨的光，即使它不是阳光，因为你有这种高度的敏感性，它会相位延迟，它会延迟你的时钟。

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

它本质上会让你想要晚起晚睡。

Andrew Huberman:

安德鲁·休伯曼：

So if you get light exposure too late in the evening or in the middle of the night, it's going to make it hard to want to wake up the next morning early and to go to bed early.

因此，如果您在晚上或半夜接受光线照射太晚，第二天早上就会很难早起并早点睡觉。

The opposite is also true.

反之亦然。

If you wake up early, say, 6:00 a.m.

如果您起得很早，例如早上 6:00

or 7:00 a.m.

或上午 7:00

and get light exposure, or even earlier, 4:00 a.m.

接受光照，甚至更早，凌晨 4:00

and get light exposure, it will phase advance your clock.

并获得光照，它会使你的时钟提前。

Okay?

好的？

It's going to make your clock think it's earlier and you'll want to wake up earlier.

它会让你的生物钟认为时间更早了，你会想早点起床。

Andrew Huberman:

安德鲁·休伯曼：

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

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

It's sort of like turning the clock forward.

这有点像把时钟向前拨。

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

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

Andrew Huberman:

安德鲁·休伯曼：

So rather than get into the specifics of everybody's situation, because there are many of you out there with different situations and lifestyle requirements, etcetera, the way to think about this is that you have these internal mechanisms of adenosine and circadian clocks, and they're always operating.

因此，与其深入了解每个人的具体情况，因为你们中有许多人有不同的情况和生活方式要求等等，思考这个问题的方法是，你们拥有腺苷和生物钟的内部机制，并且它们总是在运行。

Andrew Huberman:

安德鲁·休伯曼：

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

你要做的就是为他们提供锚点。

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

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

Andrew Huberman:

安德鲁·休伯曼：

One of the reasons why there's so much challenge out there with focus and anxiety and depression, there are a lot of reasons for that, but one of the reasons is that people's internal mechanisms aren't anchored to anything regular.

注意力集中、焦虑和抑郁等方面存在如此多的挑战的原因之一是，原因有很多，但原因之一是人们的内部机制没有固定在任何常规的东西上。

Now, this doesn't require being neurotically attached to getting up at a very specific time, going outside, viewing the sunlight, same time every day.

现在，这不需要神经质地执着于每天同一时间在特定的时间起床、出去、看阳光。

Andrew Huberman:

安德鲁·休伯曼：

These systems, again, will average.

这些系统将再次平均。

But if you can provide them consistent light anchors early in the day and in the evening and avoiding light at night, you'll be amazed at the tremendous number of positive effects that can come from that at the level of metabolic factors, hormones, and just general feelings of wellbeing.

但如果你能在早间和晚间为他们提供持续的光锚，并在夜间避免光照，你会惊讶地发现，在代谢因素、激素和总体幸福感水平上，可以产生巨大的积极影响。

Andrew Huberman:

安德鲁·休伯曼：

In fact, most of us are familiar with what it is to not sleep well and all the terrible effects that has.

事实上，我们大多数人都熟悉睡眠不好是什么以及由此带来的所有可怕影响。

Maybe one night, you're fine, two nights even.

也许一晚，你很好，甚至两晚。

For the new parents out there, I sympathize with you.

对于那些新父母来说，我对你们表示同情。

But most people are not familiar with what it is to sleep really, really well on a consistent basis.

但大多数人并不熟悉什么是真正真正持续良好的睡眠。

And when you start doing that by controlling your sleep environment, right, get the proper sleep surface, get the proper pillow, get the temperature in the room right, get your light exposure right, start timing your exercise at normal periods or times throughout the day and week.

当你开始通过控制你的睡眠环境来做到这一点时，正确的做法是，获得合适的睡眠表面，合适的枕头，调节房间的温度，获得正确的光照，开始在一天和一周的正常时间或时间安排锻炼时间。

It's amazing how many other biological systems just naturally fall in line.

令人惊奇的是，有多少其他生物系统自然而然地遵循了这一规律。

Andrew Huberman:

安德鲁·休伯曼：

And this is why whenever people ask me, what should I take, which is one of the most common questions I get, what supplement should I take?

这就是为什么每当人们问我，我应该服用什么，这是我最常见的问题之一，我应该服用什么补充剂？

What drugs should I be taking?

我应该服用什么药物？

What things should I be taking?

我应该带什么东西？

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

我总是问他们的第一个问题是，你的睡眠怎么样？

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

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

Andrew Huberman:

安德鲁·休伯曼：

A brief note about naps.

关于小睡的简短说明。

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

小睡，只要少于一个超日周期，只要是 20 分钟、30 分钟甚至一小时，对很多人来说都是非常有益的。

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

你不必服用它们，但许多人在下午晚些时候自然会感到精力和注意力下降。

In fact, if we were going to look at wakefulness, what we would find is that as you get that morning light exposure, hopefully your cortisol goes up, people will start feeling awake.

事实上，如果我们要观察清醒情况，我们会发现，当你接受早晨的光照时，希望你的皮质醇会上升，人们会开始感到清醒。

And then around 2:00 or 3:00 or 4:00 in the afternoon, there's a spike in everything from alertness to ability to learn, some metabolic factors drop and then it just naturally comes back up and then it tapers off as the night goes on.

然后在下午 2:00、3:00 或 4:00 左右，从警觉性到学习能力等各方面都会出现峰值，一些代谢因素下降，然后自然恢复，然后随着夜晚的推移而逐渐减弱。

Andrew Huberman:

安德鲁·休伯曼：

So, for some of you, naps are great.

所以，对于你们中的一些人来说，小睡是很棒的。

I love taking naps.

我喜欢小睡。

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

有些人从午睡中醒来，感觉非常昏昏沉沉。

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

这可能是因为他们晚上的睡眠质量或睡眠时间不够长。

And so, they're dropping into REM sleep or deeper forms of sleep in the daytime, and then they wake up and they feel kind of disoriented.

因此，他们在白天进入快速眼动睡眠或更深层次的睡眠，然后他们醒来，感觉有点迷失方向。

Other people feel great after a nap.

其他人小睡后感觉很好。

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

所以这是另一种情况，就像咖啡因一样，你必须自己评估。

Andrew Huberman:

安德鲁·休伯曼：

As we discussed this, you're probably realizing this is a lot like nutrition, where nowadays it's just crazy.

当我们讨论这个问题时，您可能意识到这很像营养学，而如今它简直太疯狂了。

I mean, if you go on social media, it's like you've got people who are pushing carnivore.

我的意思是，如果你上社交媒体，就会发现有人在推动肉食动物。

You got other people are pushing vegan.

你知道其他人正在提倡素食。

Other people are pushing paleo, every variation of every diet; and there's a lot of data to support any and all of those.

其他人则在推行旧石器饮食法，即每种饮食的各种变体。并且有大量数据可以支持所有这些。

And the arguments go on and on.

争论还在继续。

And there's probably a lot of genetic variation and lifestyle variation that's going to dictate whether or not something is good for you, whether or not you like it, whether or not you'll stick to it.

可能有很多遗传变异和生活方式变异将决定某件事是否对你有好处，你是否喜欢它，你是否会坚持它。

Andrew Huberman:

安德鲁·休伯曼：

The same thing is true for circadian and sleep and wakefulness behaviors, except the light viewing behavior that I talked about before.

对于昼夜节律、睡眠和清醒行为也是如此，除了我之前谈到的光观察行为。

There's no way around that.

没有办法解决这个问题。

That's hardwired into our system the same way we could factually say that everybody needs some nutrition at some level from some source.

这是根植于我们的系统中的，就像我们实际上可以说每个人都需要从某个来源获得某种程度的营养一样。

Everybody needs light information arriving in their system in some way at regular intervals.

每个人都需要光信息以某种方式定期到达他们的系统。

So, that's really what this is about.

所以，这就是真正的意义所在。

Andrew Huberman:

安德鲁·休伯曼：

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

好吧，小睡对某些人有好处，但对另一些人则不然。

I have a colleague, a very accomplished neuroscientist who likes to take naps just after lunch.

我有一位同事，一位非常有成就的神经科学家，喜欢在午餐后小睡一会儿。

I personally like to take a nap around 3:00 or 4:00 p.m.

我个人喜欢在下午 3:00 或 4:00 左右小睡一下。

but there's a practice that I've adopted in the last five years that I've found to be immensely beneficial that is sort of like napping but isn't napping.

但我在过去五年中采用了一种非常有益的做法，它有点像小睡，但不是小睡。

It's a thing that they call yoga nidra.

他们称之为瑜伽休息术。

Yoga nidra actually means yoga sleep, and it's a sort of meditation that you listen to.

瑜伽休息术实际上意味着瑜伽睡眠，它是一种你聆听的冥想。

There are a number of scripts.

有许多脚本。

Andrew Huberman:

安德鲁·休伯曼：

I've talked about this on podcast before, but I'm going to post a link to the two that I like most, that allows you to consciously bring your entire body and mind into a state of deep relaxation.

我之前在播客上谈过这个，但我将发布一个我最喜欢的两个的链接，它可以让你有意识地让你的整个身心进入深度放松的状态。

And sometimes, you fall asleep and sometimes you don't.

有时，你会睡着，有时却不会。

This is done for 10 to 30 or even 60 minutes at a time.

每次进行 10 到 30 甚至 60 分钟。

The other thing that works really well is meditation.

另一件非常有效的事情是冥想。

Andrew Huberman:

安德鲁·休伯曼：

So, I'm talking about naps, but I'm also talking about yoga nidra, which is sort of a form of meditation, and then more standard forms of meditation.

所以，我在谈论小睡，但我也在谈论瑜伽休息术，这是一种冥想形式，然后是更标准的冥想形式。

All three of those do something powerful, which is that they bring our mind into a state of less so-called sympathetic nervous system activation.

所有这三者都有一些强大的作用，那就是它们使我们的思想进入一种不太所谓的交感神经系统激活的状态。

Go back and listen to episode one, if that doesn't make any sense, which is what governs your alertness.

返回并听第一集，如果这没有任何意义，这就是控制你警觉性的原因。

And instead, it activates cells and circuits in your body that promote the parasympathetic nervous system or the calming system.

相反，它会激活体内的细胞和回路，促进副交感神经系统或镇静系统。

Andrew Huberman:

安德鲁·休伯曼：

A lot of people are not good at falling asleep because they're not good at calming down.

很多人不善于入睡，因为他们不善于平静下来。

So, some people have no trouble falling asleep, but many people have a hard time falling asleep, or at least every once in a while, experience challenges falling asleep.

因此，有些人入睡没有困难，但许多人入睡困难，或者至少偶尔会遇到入睡困难。

I don't have problems falling asleep most nights, but I've noticed that if I'm working very hard or if the world is particularly stressful, my mind gets into a bit of a kind of OCD loop where I tend to ruminate on things and I'm not even thinking about anything in particular.

大多数晚上我都没有入睡的问题，但我注意到，如果我工作非常努力，或者世界压力特别大，我的思想就会陷入某种强迫症循环，我倾向于沉思事物，甚至不会思考任何特别的事情。

It's just challenging for me to disengage and fall asleep.

摆脱束缚并入睡对我来说是一个挑战。

Andrew Huberman:

安德鲁·休伯曼：

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

冥想和瑜伽休息术在加速睡眠过渡方面对我非常有帮助。

So, they involve taking a few minutes, 10 to 30 minutes or so, just like you would for a nap, and just listening to a script almost passively.

所以，他们需要花几分钟，10 到 30 分钟左右，就像你小睡一样，几乎被动地听剧本。

And it has you do some particular patterns of breathing and some other kind of body scan-like things that can really help people learn to relax, not just in that moment, but get better at relaxing and turning off thinking in order to fall asleep when they want to do that at night.

它让你做一些特定的呼吸模式和其他一些类似身体扫描的事情，这些事情确实可以帮助人们学会放松，不仅仅是在那一刻，而是更好地放松并停止思考，以便在晚上想睡觉时入睡。

Andrew Huberman:

安德鲁·休伯曼：

There's another thing that's similar to this, which is certain forms of hypnosis for sleep.

还有一件事与此类似，那就是某些形式的睡眠催眠。

For that, I'll just refer you to the website of a colleague and collaborator of mine, David Spiegel, who's our associate chair of Psychiatry and Behavioral Sciences at Stanford.

为此，我将向您推荐我的同事兼合作者 David Spiegel 的网站，他是斯坦福大学精神病学和行为科学系的副主任。

He's developed a website, which is REVERI, R-E-V-E-R-I, health.com.

他开发了一个网站，即 REVERI、R-E-V-E-R-I、health.com。

So, reverihealth.com, that has a lot of science supported, clinically supported hypnosis scripts, that essentially take the brain into states of deep relaxation for sake of rewiring the brain in neuroplasticity.

所以，reverihealth.com，有很多科学支持、临床支持的催眠脚本，本质上是让大脑进入深度放松的状态，以便重新连接大脑的神经可塑性。

Andrew Huberman:

安德鲁·休伯曼：

But one of those scripts that's there and is available free is for sleep.

但其中一个免费提供的脚本是用于睡眠的。

And we'll talk more about hypnosis at a later time because it has a ton of other effects that aren't just limited to sleep.

我们稍后会详细讨论催眠，因为它还有很多其他作用，而不仅仅限于睡眠。

So, a period of time each day that you devote to getting better at falling and staying asleep is actually a really good practice to adopt.

因此，每天花一段时间来改善入睡和保持睡眠状态实际上是一个非常好的习惯。

The other thing about these practices like meditation, yoga nidra and hypnosis, is people always say to me, well, when should I do them?

关于冥想、瑜伽休息术和催眠等练习的另一件事是，人们总是对我说，好吧，我应该什么时候做？

And I always say, well, the best time of day to do it is when you first wake up in the morning, provided you've gotten your sunlight already, anytime you wake up in the middle of the night or any time of day.

我总是说，一天中最好的时间是在你早上第一次醒来的时候，前提是你已经得到了阳光，无论你在半夜醒来还是一天中的任何时间。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

所以，它确实在教你如何突破。

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

这也许给我们带来了更重要的一点，那就是我们都经历过，如果我们愿意，我们可以熬夜，对吗？

If we want to stay up late on New Year's, or we want to push an all-nighter, some people can do that more easily than others.

如果我们想在新年熬夜，或者想熬夜，有些人比其他人更容易做到。

But we're all capable of doing that.

但我们都有能力做到这一点。

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

但让我们自己入睡是非常困难的。

And so, there's a sort of asymmetry to the way our autonomic nervous system, which governs this alertness, calmness thing, the sympathetic and parasympathetic nervous system.

因此，我们的自主神经系统（控制警觉性、冷静性、交感神经系统和副交感神经系统）的方式存在某种不对称。

Andrew Huberman:

安德鲁·休伯曼：

There's an asymmetry there where we are more easily able to engage wakefulness and drive wakefulness—we can force ourselves to stay awake—than we are able to force ourselves to fall asleep.

这里存在一种不对称性，我们更容易保持清醒并驱动清醒——我们可以强迫自己保持清醒——而不是强迫自己入睡。

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

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

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

当您入睡困难时，您需要了解一些涉及身体的机制。

Andrew Huberman:

安德鲁·休伯曼：

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

我所描述的所有事情，冥想、催眠、瑜伽休息术，都涉及强调呼气的呼吸、躺下和控制身体的某些方式。

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

我们将在另一个时间进行真正的深度呼吸。

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

但所有这些都涉及使用身体来控制思想，而不是试图让你的思想进入某种放松模式。

So, earlier in episode one, I talked about the mobius strip, this continuous loop that is the brain body relationship or the mind body relationship.

所以，在第一集的早些时候，我谈到了莫比乌斯带，这种连续的循环就是脑体关系或心身关系。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

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

But we have to ask, what can we control?

但我们不禁要问，我们能控制什么？

Well, I'm talking about controlling light exposure, controlling your breathing and body.

嗯，我说的是控制光照，控制你的呼吸和身体。

I'm not going into details right now, but you can see the yoga nidra script or the reverihealth.com or Headspace would be a great place to adopt the meditation practice.

我现在不会详细介绍，但您可以看到 Yoga Nidra 脚本或 reverihealth.com 或 Headspace 将是采用冥想练习的好地方。

Andrew Huberman:

安德鲁·休伯曼：

Any of those are really teaching you to use your body to control your mind and to allow you to explore the mind body relationship in a way that gives you more control over your mind and the mind body relationship.

其中任何一个都真正教你用你的身体来控制你的思想，并让你以一种让你更好地控制你的思想和身心关系的方式探索身心关系。

Okay.

好的。

So we talked about light.

所以我们谈论了光。

We talked about activity and timing of light, talked about the usefulness of naps and these things that I'm calling non-sleep deep rest, which include meditation, yoga nidra and hypnosis.

我们讨论了活动和光的时间安排，讨论了小睡的有用性以及我称之为非睡眠深度休息的东西，其中包括冥想、瑜伽休息术和催眠。

Andrew Huberman:

安德鲁·休伯曼：

Non-sleep deep rest, or what I hereafter will refer to as NSDR, not to be confused with EMDR, I don't think I've ever heard NSDR.

非睡眠深度休息，或者我在下文中将其称为 NSDR，不要与 EMDR 混淆，我想我从来没有听说过 NSDR。

So, I'm planting a flag for NSDR, non-sleep deep rest, as a way to reset one's ability to be awake after you emerge from NSDR.

因此，我为 NSDR（非睡眠深度休息）树立了一个标志，作为在摆脱 NSDR 后重置一个人清醒能力的一种方法。

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

因此，为了获得更多的清醒和注意力，需要重置一些情绪稳定性，并在您晚上想睡觉时更好、更容易入睡。

Andrew Huberman:

安德鲁·休伯曼：

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

现在，非睡眠深度休息确实有一些研究支持。

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

丹麦的一所大学进行了一项精彩的研究。

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

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

Andrew Huberman:

安德鲁·休伯曼：

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

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

And not to throw in another acronym, but NSDR resets your ability to engage in DPOs, duration path and outcome.

NSDR 重置了您参与 DPO 的能力、持续时间路径和结果。

So now you're probably rolling your eyes like, oh my goodness, the number of acronyms, but just bear with me.

所以现在你可能会翻白眼，天哪，缩写词的数量，但请耐心听我说。

Andrew Huberman:

安德鲁·休伯曼：

Because NSDR is so powerful because, first of all, it doesn't require that you rig yourself to any device.

因为 NSDR 是如此强大，因为首先，它不需要您将自己安装到任何设备上。

It doesn't require that you take much time out of your day.

它不需要您每天花费太多时间。

It doesn't require that you ingest anything except air.

它不需要您摄入除空气以外的任何东西。

And it can have so many positive effects right down to the neuromodulator level.

它可以在神经调节剂水平上产生如此多的积极影响。

Andrew Huberman:

安德鲁·休伯曼：

So I think in years to come, my lab's exploring this in collaboration with David Spiegel's lab, but other labs are looking at this as well.

所以我认为在未来的几年里，我的实验室将与 David Spiegel 的实验室合作探索这个问题，但其他实验室也在研究这个问题。

I think NSDR is going to start to play a more prominent role in what we call wellness and health, both mental health and physical health.

我认为 NSDR 将开始在我们所说的健康和健康（心理健康和身体健康）方面发挥更重要的作用。

So I encourage you to explore those practices.

因此，我鼓励您探索这些实践。

Andrew Huberman:

安德鲁·休伯曼：

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

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

We've talked about things you can do or not do.

我们已经讨论了您可以做或不可以做的事情。

We've talked about nutrition and the timing of nutrition.

我们已经讨论了营养和营养的时间。

Now, let's talk about compounds.

现在，我们来谈谈化合物。

Those could be prescription drugs.

这些可能是处方药。

Those could be supplements.

这些都可以作为补充品。

There are a number of different things that will affect your circadian timing and behavior.

有许多不同的因素会影响您的昼夜节律和行为。

In fact, almost everything that you could take will affect your circadian timing and behavior.

事实上，您服用的几乎所有药物都会影响您的昼夜节律和行为。

Andrew Huberman:

安德鲁·休伯曼：

That's right.

没错。

So, years ago, when I was in graduate school, I had a professor, unfortunately he passed away now, but his name was Ted Jones, the late Edward Jones, who was a world-class neuroanatomist.

所以，几年前，当我在读研究生时，我有一位教授，不幸的是他现在去世了，但他的名字叫特德·琼斯，已故的爱德华·琼斯，他是一位世界级的神经解剖学家。

He wrote the book on the thalamus—in fact, it's called "The Thalamus" — and an expert on patterns of activation in the brain during sleep.

他写了一本关于丘脑的书——事实上，它被称为“丘脑”——并且是睡眠期间大脑激活模式的专家。

Andrew Huberman:

安德鲁·休伯曼：

And I'll never forget that during one of these lectures, someone asked Ted the question, what is the effect of some drug on these waves of activity in the thalamus, or something?

我永远不会忘记，在其中一次讲座中，有人问泰德这个问题，某些药物对丘脑的这些活动波有何影响，或者其他什么？

And his answer was incredible.

他的回答令人难以置信。

He was a pretty gruff guy, and so his answer was delivered in the form of a kind of aggressive direct statement.

他是一个相当粗鲁的人，所以他的回答是以一种咄咄逼人的直接陈述的形式表达的。

He said, "A drug is a substance that when injected into a person produces a scientific publication."

他说：“药物是一种注射到人体后会产生科学出版物的物质。”

Andrew Huberman:

安德鲁·休伯曼：

And what he was saying is actually quite true, which is that most every compound will have some effect on some aspect of biology.

他所说的实际上是非常正确的，那就是大多数每种化合物都会对生物学的某些方面产生一些影响。

And this is why it's hard to sort through everything that's on PubMed.

这就是为什么很难对 PubMed 上的所有内容进行分类。

If you put any molecule or compound or drug into PubMed and then you put sleep next to it or alertness next to it, you're likely to find a paper where there's an effect.

如果你将任何分子、化合物或药物放入 PubMed，然后将睡眠或警觉放在它旁边，你很可能会找到一篇有效果的论文。

But that's not necessarily telling you that that drug is useful or helpful for that.

但这并不一定告诉您该药物对此有用或有帮助。

What it's telling you is that anytime you change what you take or you stop taking something—so you're taking sleeping pills, Ambien or whatever it is—and you stop taking them, your sleep behavior will change.

它告诉您的是，只要您改变服用的药物或停止服用某些药物（例如您正在服用安眠药、安必恩或其他任何药物），并且您停止服用它们，您的睡眠行为就会改变。

Andrew Huberman:

安德鲁·休伯曼：

Let's say you take an aspirin and you don't normally take aspirin, you will shift your circadian rhythm.

假设您服用阿司匹林，而您通常不服用阿司匹林，您的昼夜节律就会改变。

Now, you might not shift it perceptively, you might not create problems for yourself, but anytime you ingest a compound at high potency, you're going to provide some shift to your circadian rhythm.

现在，您可能不会在感知上改变它，您可能不会给自己带来问题，但每当您摄入高效力的化合物时，您都会对您的昼夜节律产生一些变化。

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

也就是说，有几件事与入睡和保持睡眠相关的生物学直接符合，并且与清醒的生物学直接符合。

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

有一整类东西，如兴奋剂、可卡因、安非他明和处方兴奋剂，处方兴奋剂是为治疗嗜睡症而设计的。

So things like modafinil or armodafinil that are designed to create wakefulness.

像莫达非尼或阿莫达非尼这样的东西就是为了让人保持清醒而设计的。

They are all essentially chemical variants of things that increase epinephrine and dopamine.

它们本质上都是增加肾上腺素和多巴胺的物质的化学变体。

Andrew Huberman:

安德鲁·休伯曼：

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

当然，现在我的观点是，可卡因和安非他明之类的东西都是有害的。

They have so many addictive and terrible effects.

它们有很多令人上瘾和可怕的影响。

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

在适当的环境下，由适当的专业人士开具处方，像莫达非尼这样治疗发作性睡病的药物可能是合适的。

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

我知道很多人服用阿得拉（Adderall），即使他们没有服用阿得拉（Adderall），以提高清醒度。

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

从本质上讲，这对一个人来说是非法的，但从某种意义上说，它是在滥用该系统，因为你对腺苷系统的推动与对咖啡因的推动略有不同。

Andrew Huberman:

安德鲁·休伯曼：

It will make you feel more alert.

它会让你感觉更加警觉。

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

往往会有很大的反弹，而且它们确实有成瘾的潜力。

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

还有一些其他可能非常糟糕的影响。

So we're going to explore stimulants in a whole month related to drugs.

所以我们将用整整一个月的时间来探索与毒品相关的兴奋剂。

But there are some supplements and some things that are safer, certainly safer.

但有一些补充剂和一些东西更安全，当然更安全。

And that in cases where you're doing all the right behaviors, you're exercising and eating correctly, and you're still having trouble with sleep, that can be beneficial for falling and staying asleep.

如果您采取了所有正确的行为、锻炼和饮食正确，但仍然存在睡眠问题，这可能有利于入睡和保持睡眠。

Andrew Huberman:

安德鲁·休伯曼：

Now, I want to be very clear.

现在，我想说得非常清楚。

I am not pushing supplements.

我不是在推销补充剂。

I am just pointing you towards some things that have been shown in peer-reviewed studies to have some benefit.

我只是向您指出一些经过同行评审的研究表明具有一定益处的事情。

The first one is magnesium.

第一个是镁。

There are many forms of magnesium, but certain forms of magnesium can have positive effects on sleepiness and the ability to stay asleep, mainly by way of increasing neurotransmitters like GABA, which help turn off the DPO, the kind of thinking about the future duration path outcome analysis and make one's mind kind of drift in space and time and make it easier to fall asleep.

镁的形式有很多种，但某些形式的镁可以对困倦和保持睡眠的能力产生积极影响，主要是通过增加 GABA 等神经递质，这有助于关闭 DPO，即对未来持续时间路径结果分析的思考，使人的思维在空间和时间上漂移，从而更容易入睡。

Andrew Huberman:

安德鲁·休伯曼：

There are a lot of forms of magnesium out there, but one in particular is magnesium threonate, T-H-R-E-O-N-A-T-E, which you have to check to see if this is right for you, check with your doctor.

镁有很多种形式，但其中一种特别是苏糖酸镁，T-H-R-E-O-N-A-T-E，您必须检查它是否适合您，并咨询您的医生。

But magnesium threonate is associated with transporters in the body that bring more of it into cells, that allow people to feel this kind of drowsiness and help them fall asleep.

但苏糖酸镁与体内的转运蛋白有关，可以将更多的苏糖酸镁带入细胞，使人们感受到这种睡意并帮助他们入睡。

So personally, I can only talk about what I personally do.

所以就我个人而言，我只能谈谈我个人所做的事情。

I personally take 3 or 400 milligrams of magnesium threonate about 30 to 60 minutes before sleep, and it helps me fall asleep.

我个人在睡前约 30 至 60 分钟服用 3 或 400 毫克苏糖酸镁，它可以帮助我入睡。

Andrew Huberman:

安德鲁·休伯曼：

The other thing is theanine, T-H-E-A-N-I-N-E, theanine, 100 to 200 milligrams of theanine for me also helps me turn off my mind and fall asleep.

另外就是茶氨酸，T-H-E-A-N-I-N-E，茶氨酸，100到200毫克的茶氨酸对我来说也可以帮助我关闭思绪，入睡。

I take it 30 to 60 minutes throughout the day.

我全天花 30 到 60 分钟。

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

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

Andrew Huberman:

安德鲁·休伯曼：

Energy drinks can be problematic.

能量饮料可能会有问题。

They contain a lot of L-taurine.

它们含有大量的L-牛磺酸。

I'll just tell you an anecdote.

我只告诉你一个轶事。

When I was a postdoc, I was drinking a lot of, a particular energy drink, has a lot of taurine in it, and actually the whites of my eyes, the sclera, as it's called, in my eyes turned beet red.

当我还是一名博士后时，我喝了很多，一种特殊的能量饮料，里面有很多牛磺酸，实际上我的眼白，也就是所谓的巩膜，在我的眼睛里变成了甜菜红色。

And I went to a friend who's an ophthalmologist.

我去找了一位眼科医生朋友。

I said, "Look, I'm not a marijuana smoker.

我说：“听着，我不是吸大麻的人。

I haven't been hit on the head.

我的头没有被击中。

I don't know what's going on." And he looked and he said, "I think you've got some microvascular damage."

我不知道发生了什么事。”他看了看，说道：“我认为你的微血管受到了一些损伤。”

Andrew Huberman:

安德鲁·休伯曼：

And we walked through what I was taking and doing, and he said, "Oh, it's probably the taurine, excessive levels of taurine can create some microvascular damage.

我们回顾了我正在服用和正在做的事情，他说，“哦，这可能是牛磺酸，过量的牛磺酸会造成一些微血管损伤。

So if you're having the microvascular damage in your eye, you probably have microvascular damage deeper in your skull." So I stopped.

因此，如果你的眼睛有微血管损伤，那么你的头骨深处可能也有微血管损伤。”所以我停了下来。

That's the reason why I don't take energy drinks.

这就是我不喝能量饮料的原因。

So just a consideration.

所以只是一个考虑。

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

再说一次，我不是来告诉你该做什么或不做什么，而只是想为你提供信息。

Andrew Huberman:

安德鲁·休伯曼：

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

关于茶氨酸和镁的问题是，对于某些人来说，两者结合起来会使他们变得很困并且睡得很沉，以至于他们早上很难醒来。

So you have to play with these things and titrate them if you decide to use them.

因此，如果您决定使用它们，则必须尝试并滴定它们。

Again, if you decide to go this route.

再说一次，如果你决定走这条路。

I would not start by taking supplements.

我不会从服用补充剂开始。

I would start by getting your light viewing behavior correct and then think about your nutrition and then think about your activity, and then think about whether or not you want a supplement.

我会首先让你的光观察行为正确，然后考虑你的营养，然后考虑你的活动，然后考虑你是否需要补充。

Andrew Huberman:

安德鲁·休伯曼：

We already talked about melatonin earlier.

我们之前已经讨论过褪黑激素。

There's another supplement that could be quite useful, which is apigenin, A-P-I-G-E-N-I-N, which is a derivative of chamomile—50 milligrams of apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.

还有另一种补充剂可能非常有用，那就是芹菜素，A-P-I-G-E-N-I-N，它是洋甘菊的衍生物——50 毫克芹菜素也可以增强或支持这种困倦的产生，从而帮助入睡和保持睡眠状态。

A note about sleepwalkers and people with very vivid dreams, theanine can often make your dreams very vivid.

关于梦游者和梦境非常生动的人，茶氨酸通常可以让你的梦变得非常生动。

Sleepwalkers should be careful about taking theanine.

梦游者服用茶氨酸时应小心。

Everyone should be careful about taking anything.

每个人在拿东西时都应该小心。

And don't take anything without consulting your board-certified MD or healthcare professional first, okay?

在没有先咨询您的委员会认证的医学博士或医疗保健专业人士之前，不要服用任何东西，好吗？

Andrew Huberman:

安德鲁·休伯曼：

Your health is your responsibility.

您的健康是您的责任。

I am not going to take responsibility for what you decide to do experimentally, in any case, but especially as it relates to supplementation and drugs.

无论如何，我不会对你决定进行的实验负责，尤其是与补充剂和药物有关的事情。

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

重要的是，芹菜素是一种相当有效的雌激素抑制剂。

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

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

And men, take that into consideration as well.

男人们，也要考虑到这一点。

Men need estrogen also.

男性也需要雌激素。

You don't want to completely eliminate your estrogen, that can create all sorts of bad effects on libido and cognition, etcetera.

您不想完全消除雌激素，这会对性欲和认知等产生各种不良影响。

So apigenin in some people is going to be a pretty strong estrogen inhibitor, so keep that in mind.

因此，芹菜素对某些人来说将是一种相当强的雌激素抑制剂，所以请记住这一点。

Andrew Huberman:

安德鲁·休伯曼：

There are other things you can take to help you sleep better.

您还可以采取其他措施来帮助您睡得更好。

Those are the legal ones that at least I'm aware of have pretty broad safety margins.

这些都是合法的，至少我知道它们具有相当广泛的安全裕度。

But again, you need to explore your safety margins with any compound.

但同样，您需要探索任何化合物的安全裕度。

I think a great website that I can refer you to is examine.com.

我认为可以向您推荐的一个很棒的网站是 exam.com。

Examine, the word just as it sounds, dot com is a website.

检查一下，正如其发音，.com 是一个网站。

I have no relation to them.

我和他们没有任何关系。

But there you can find links to peer-reviewed studies for any compound or supplement, as well as some important warnings related to the things I discussed, as well as any other thing that you might decide to supplement with or ingest to help improve your sleep.

但是，您可以在那里找到任何化合物或补充剂的同行评审研究的链接，以及与我讨论的内容相关的一些重要警告，以及您可能决定补充或摄入以帮助改善睡眠的任何其他内容。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

That was a lot of information about how to get better at sleeping, falling asleep, wakefulness, etcetera.

其中有很多关于如何改善睡眠、入睡、觉醒等方面的信息。

An important feature of this podcast, as you know, is that we dive deep into topics for several episodes at a time, at least a month at a time.

如您所知，这个播客的一个重要特点是我们一次深入探讨几集的主题，一次至少一个月。

So, by stopping here, I recognize that there are probably many more questions that you still have.

因此，到这里为止，我认识到您可能还有更多问题。

And the great thing about that is that we have another episode coming up soon.

最棒的是我们很快就会推出另一集。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to hold office hours where I'm going to answer your specific questions about episodes one and two.

我将在办公时间回答您有关第一集和第二集的具体问题。

So if you have questions about this episode, you have questions about episode one, write them down, put them in the comments.

因此，如果您对这一集有疑问，您对第一集也有疑问，请将它们写下来，然后放在评论中。

I'll also do a post on Instagram where you can put them in the comments there, but put them in the comments to this episode as well.

我还会在 Instagram 上发布帖子，您可以将它们放在评论中，但也可以将它们放在本集的评论中。

Andrew Huberman:

安德鲁·休伯曼：

Please recommend the podcast if you like it.

如果您喜欢，请推荐该播客。

Please subscribe to it here on YouTube.

请在 YouTube 上订阅。

Please subscribe to it on Apple.

请在 Apple 上订阅。

We're now on Spotify as well.

我们现在也在 Spotify 上。

Recommend it to a friend.

推荐给朋友。

The community that we're creating here around these topics of sleep and wakefulness and other neuroscience and health-related themes is best supported by your involvement and your questions.

我们围绕睡眠和觉醒以及其他神经科学和健康相关主题创建的社区得到您的参与和问题的最好支持。

Andrew Huberman:

安德鲁·休伯曼：

Last but not least, a number of you have very graciously asked how you can support the podcast.

最后但并非最不重要的一点是，你们中的一些人非常客气地询问如何支持播客。

The best way to support the podcast is to subscribe on YouTube or one of the other platforms.

支持播客的最佳方式是在 YouTube 或其他平台之一上订阅。

We're now on Spotify and Apple.

我们现在在 Spotify 和 Apple 上。

And the other way you can really support the podcast is to check out our sponsors, which were discussed at the beginning.

您真正支持播客的另一种方式是查看我们的赞助商，这在开始时已经讨论过。

Thank you so much for your time and attention, and above all, thank you for your interest in science.

非常感谢您的时间和关注，最重要的是，感谢您对科学的兴趣。