Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

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。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we're talking all about sleep and how to optimize your sleep.

今天，我们讨论的是睡眠以及如何优化睡眠。

This is a topic we've covered previously on this podcast in the episode called "Master Your Sleep." However, since the airing of that episode, there's been some terrific new science to come out.

这是我们之前在这个播客的“掌控你的睡眠”一集中讨论过的主题。然而，自从该集播出以来，出现了一些很棒的新科学。

I've also received thousands, yes, literally thousands of questions related to the specific protocols covered in that episode, as well as in the episode on jet lag and shift work.

我还收到了数千个，是的，实际上是数千个与该剧集中涵盖的具体协议以及有关时差和轮班工作的剧集相关的问题。

And while today's episode is not specifically about jet lag and shift work, we are going to cover tools that will allow you to shift your schedule if you need to for work or travel, and we will also cover tools that will allow you to fall back asleep if you happen to wake up in the middle of the night or if you get a poor night's sleep, how to actually recover from that poor night's sleep more quickly, and yes, indeed, even replace sleep that you've lost.

虽然今天的节目并不是专门讨论时差和轮班工作，但我们将介绍一些工具，这些工具可以让您在需要工作或旅行时改变日程安排，并且我们还将介绍一些工具，这些工具可以让您在半夜醒来或睡眠质量不佳时重新入睡，如何更快地从糟糕的睡眠中恢复过来，是的，甚至可以弥补您失去的睡眠。

So today's episode is going to be filled with practical tools.

所以今天的节目将充满实用的工具。

We will touch on some of the underlying science, but it's really designed to be a practical toolkit for optimizing your sleep depending on your specific sleep needs.

我们将涉及一些基础科学，但它实际上是一个实用的工具包，可根据您的特定睡眠需求优化您的睡眠。

Various times throughout today's episode, I will refer to studies that form the backbone of the tools that I'll be describing.

在今天的节目中，我将多次提到构成我将要描述的工具的支柱的研究。

But whereas most of the podcast episodes here tend to be deep scientific mechanism and then tools, scientific mechanism, then tools, today, I'm mainly going to focus on the practical tools that anyone, indeed all people I believe, should use in order to optimize their sleep.

但是，虽然这里的大多数播客节目往往都是深入的科学机制，然后是工具，科学机制，然后是工具，但今天，我主要关注任何人，实际上是我认为的所有人，都应该使用的实用工具，以优化他们的睡眠。

Why should everybody want to optimize their sleep and put considerable effort into optimizing their sleep?

为什么每个人都应该想要优化他们的睡眠并付出相当大的努力来优化他们的睡眠？

Well, put simply, sleep is the foundation of mental health, physical health, and performance of all kinds, cognitive performance, physical performance, et cetera.

简而言之，睡眠是心理健康、身体健康以及各种表现、认知表现、身体表现等的基础。

It also controls things like our immune system, wound healing, our skin health, and our appearance, whether or not we can think clearly or not, whether or not we will live as long as we possibly can or not, whether or not we suffer from dramatic age-related cognitive decline or not.

它还控制着我们的免疫系统、伤口愈合、皮肤健康和外表，无论我们是否能清晰思考，无论我们是否能尽可能长寿，无论我们是否患有与年龄相关的认知能力急剧下降。

In other words, whether or not we keep our memory as we age.

换句话说，随着年龄的增长，我们是否保留记忆。

I could go on and on about all the terrible things that can happen to somebody if they don't sleep well.

我可以一直讲下去，如果一个人睡不好，可能会发生所有可怕的事情。

Thanks to the great work of Professor Matt Walker at University of California, Berkeley, and the wonderful book that he wrote, "Why We Sleep", I think the world is largely on board now that sleep is critical to our health, our mental health, our physical health, and our performance.

感谢加州大学伯克利分校马特·沃克教授的伟大工作，以及他写的《我们为什么睡觉》这本精彩的书，我认为现在全世界都已经同意睡眠对我们的健康、心理健康、身体健康和表现至关重要。

But what's not often discussed is how great life is, that is, how much more focused and energetic and how positive our mood gets when we are sleeping for the appropriate amount of time at the appropriate depth and when we are doing that regularly.

但人们不常讨论的是，生活是多么美好，也就是说，当我们在适当的深度睡眠适当的时间并且定期这样做时，我们的注意力会更加集中，精力充沛，情绪会变得多么积极。

Basically, everything in life gets better when we're sleeping well.

基本上，当我们睡得好时，生活中的一切都会变得更好。

So today, I'm going to teach you the tools that will allow you to optimize your sleep.

所以今天，我将教您一些可以优化睡眠的工具。

That is, get to sleep and stay asleep, fall back asleep if you wake up in the middle of the night, and adjust your sleep given the various life demands you may be experiencing.

也就是说，入睡并保持睡眠状态，如果半夜醒来则再入睡，并根据您可能遇到的各种生活需求调整睡眠。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

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

八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

It turns out that your body temperature and your ability to fall and stay asleep are very closely related.

事实证明，您的体温与入睡和保持睡眠的能力密切相关。

If your body does not drop by one to three degrees, you are simply not going to get into deep sleep or stay in deep sleep.

如果你的身体没有下降一到三度，你根本就不会进入深度睡眠或保持深度睡眠。

And waking up, it also turns out, is related to body temperature.

事实证明，醒来与体温有关。

Every time you wake up in the morning, your body is warming up in order to wake you up.

每当您早上醒来时，您的身体都会变暖以唤醒您。

And this has an enormous number of hormonal and metabolic and other cascades that are vitally important, not just to what happens while you sleep, but your health and your energy and focus throughout the day.

这涉及大量的荷尔蒙、新陈代谢和其他级联反应，这些级联反应至关重要，不仅对您睡眠时发生的事情，而且对您全天的健康、精力和注意力都至关重要。

Eight Sleep is an incredible device.

八睡眠是一个令人难以置信的设备。

It's one that I've been using for now six months or so, and it's completely transformed my sleep, and I already thought I was sleeping pretty well.

我已经使用它大约六个月了，它完全改变了我的睡眠，我已经认为我睡得很好了。

The way it works is that you can cool or heat your mattress according to different times throughout the night.

它的工作原理是，您可以根据整晚的不同时间冷却或加热床垫。

So for instance, you can cool your mattress if you tend to run warm, and that will help you fall and stay deeply asleep.

举例来说，如果您容易感到温暖，您可以冷却床垫，这将有助于您入睡并保持深度睡眠。

And then toward morning, you can have the mattress programmed, or I should say the mattress cover programmed, so that you warm up your sleeping environment, and you wake up when you want to wake up.

然后到了早上，你可以对床垫进行编程，或者我应该说对床垫套进行编程，这样你就可以温暖你的睡眠环境，当你想醒来的时候你就醒来了。

If you've been sleeping pretty well but waking up in the middle of the night, you might also find that by cooling your mattress even further toward the middle of your sleep bout, well, you'll stay in deep sleep much longer.

如果您睡得很好，但在半夜醒来，您可能还会发现，在睡眠过程中进一步冷却床垫，您会在深度睡眠中停留更长时间。

If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman to check out the Pod Pro cover and save $150 at checkout.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman 查看 Pod Pro 保护套，结帐时可节省 150 美元。

Eight Sleep currently ships within the US, Canada, and the United Kingdom.

八号睡眠目前在美国、加拿大和英国发货。

Again, that's eightsleep.com/huberman to save $150 at checkout.

再次强调，八睡眠网站/huberman 可以在结账时节省 150 美元。

Let's talk about sleep and tools to optimize your sleep.

让我们来谈谈睡眠和优化睡眠的工具。

I want you to conceptualize yourself as contained within a room that has only very few windows or very few entry points.

我希望你将自己想象成一个只有很少窗户或很少入口点的房间。

What do I mean by this?

我这是什么意思？

Well, your brain and your nervous system control whether or not you move or don't move.

好吧，你的大脑和神经系统控制着你是否移动。

They control whether or not you're digesting food or you're not digesting food.

它们控制你是否正在消化食物或不消化食物。

They control whether or not you're stressed or not stressed, happy or sad, et cetera.

它们控制着你是否有压力、是否快乐、是否悲伤等等。

All of that stuff that controls all that stuff is housed inside your skin and skull, et cetera.

所有控制所有这些东西的东西都位于你的皮肤和头骨等内部。

That might seem pretty obvious, but what that means is that for your brain and body to feel alert and focused, ready to move and exercise or do some work, or if your brain and body are going to lie down and go to sleep, well, that brain and body needs cues.

这似乎很明显，但这意味着你的大脑和身体要感到警觉和专注，准备好移动、锻炼或做一些工作，或者如果你的大脑和身体要躺下睡觉，那么大脑和身体需要提示。

It needs inputs to determine when to do those different things.

它需要输入来确定何时执行这些不同的操作。

And those cues and inputs arrive through a defined set of what I'll call stimuli, but you can also think of these as levers or tools.

这些线索和输入通过一组定义的我称之为刺激的方式到达，但您也可以将它们视为杠杆或工具。

The main levers and tools that are going to allow you to control when you are awake and when you are asleep And to get better sleep every single night are light, literally photons, light energy, could be from sunlight, could be from artificial light.

让你控制何时醒来、何时入睡以及每晚获得更好睡眠的主要杠杆和工具是光，字面意思是光子，光能，可能来自阳光，也可能来自人造光。

We will discuss those particulars in a moment, as well as darkness.

我们稍后将讨论这些细节以及黑暗。

That is the absence of light.

那就是没有光。

So we've got light and dark.

所以我们有光明和黑暗。

Those are two very powerful tools to encourage your nervous system to be in one state or another, meaning awake or asleep.

这是两种非常强大的工具，可以鼓励您的神经系统处于一种或另一种状态，即清醒或睡眠状态。

Temperature is another tool or lever.

温度是另一个工具或杠杆。

Turns out that when your body is cooling down, you have a greater tendency to fall and stay asleep.

事实证明，当您的身体降温时，您更容易入睡并保持睡眠状态。

In fact, every night when you actually sleep, your body is dropping by one to three degrees, and that drop in temperature is required.

事实上，每天晚上当你真正睡觉时，你的身体会下降一到三度，而这种温度下降是必需的。

It's like a gate that your body has to go through in order for you to get into sleep.

它就像一扇门，你的身体必须通过它才能进入睡眠。

And in fact, the converse is also true.

事实上，反之亦然。

If your body heats up by one to three degrees or so, you will wake up.

如果你的身体升温一到三度左右，你就会醒来。

So you've got light, dark, temperature, food, and when we say food, we mean what we eat, when we eat, and the amount that we eat.

所以你有光、暗、温度、食物，当我们说食物时，我们指的是我们吃什么、什么时候吃以及我们吃的量。

Okay, so light, dark, temperature, food, exercise, and of course, exercise comes in different forms.

好的，光、暗、温度、食物、运动，当然，运动有不同的形式。

We can do cardiovascular exercise.

我们可以做心血管锻炼。

That can be low-intensity, long-distance exercise.

这可以是低强度、长距离的锻炼。

It can be high-intensity, so-called high-intensity interval training.

可以是高强度，所谓的高强度间歇训练。

It could be weight training.

这可能是重量训练。

It could be yoga.

这可能是瑜伽。

It could be swimming, any number of different activities.

可以是游泳，也可以是任何不同的活动。

But exercise, in general, causes an increase in body temperature and tends to make us more alert, not just during the exercise, but in the immediate hours after that exercise.

但一般来说，锻炼会导致体温升高，并且往往会让我们更加警觉，不仅是在锻炼期间，而且是在锻炼后的几个小时内。

Exercise does some other things that relate to our sleep as well, and we'll talk about those today and how you can leverage them.

锻炼还可以做一些与我们的睡眠有关的其他事情，我们今天将讨论这些以及如何利用它们。

Another potent lever for adjusting your sleepiness and wakefulness is caffeine.

调节困倦和清醒的另一个有效手段是咖啡因。

This, of course, comes as no surprise to people, but why and how caffeine works might come as a surprise.

当然，这对人们来说并不奇怪，但咖啡因为什么以及如何发挥作用可能会让人感到惊讶。

Very briefly, we have a molecule in our body called adenosine, and the longer we have been awake, the more adenosine builds up in our brain and body, and adenosine is part of the reason why we get sleepy.

简而言之，我们体内有一种叫做腺苷的分子，我们清醒的时间越长，我们的大脑和身体中积累的腺苷就越多，而腺苷是我们感到困倦的部分原因。

Caffeine effectively operates as a adenosine antagonist.

咖啡因作为腺苷拮抗剂有效发挥作用。

It works by basically occupying the receptor for adenosine, so it's a little bit of a convoluted mechanism.

它的工作原理基本上是占据腺苷受体，所以它的机制有点复杂。

But basically, all you need to know is that caffeine prevents the actions of adenosine.

但基本上，您需要知道的是咖啡因会阻止腺苷的作用。

That's one of the reasons why caffeine makes us feel alert.

这就是咖啡因让我们感到警觉的原因之一。

But how much caffeine we drink and when we drink caffeine turns out to be vitally important for adjusting our wakefulness and for optimizing our sleep.

但事实证明，我们喝多少咖啡因以及何时喝咖啡因对于调整我们的清醒度和优化我们的睡眠至关重要。

So we'll talk about that as well.

所以我们也会讨论这个问题。

The other category of lever tools which are immensely powerful for optimizing sleep are supplements.

另一类对于优化睡眠非常有效的杠杆工具是补充剂。

There now exist as many as eight different supplements that can powerfully modulate sleep in healthy ways and that have huge margins for safety.

现在有多达八种不同的补充剂可以以健康的方式强有力地调节睡眠，并且具有巨大的安全边际。

We're going to talk about what those supplements are.

我们将讨论这些补充剂是什么。

In previous episodes of this podcast and as a guest on other podcasts, I've talked about three particular supplements, magnesium threonate, apigenin, and theanine, which together can really enhance the speed at which one falls asleep and people's ability to stay asleep and to really get into those deep stages of sleep that are particularly restorative.

在本播客的前几集以及作为其他播客的嘉宾中，我谈到了三种特殊的补充剂：苏糖酸镁、芹菜素和茶氨酸，它们一起可以真正提高入睡速度和人们保持睡眠的能力，并真正进入特别具有恢复性的深度睡眠阶段。

Today, we're going to talk a little bit more about each of those three and how they can best be used in combination.

今天，我们将详细讨论这三者中的每一个以及如何最好地结合使用它们。

But we are also going to touch on some other supplements that I have not talked about much before, if at all.

但我们还将讨论一些我之前没有谈论过的其他补充剂（如果有的话）。

Things like glycine and GABA, as well as inositol.

像甘氨酸和 GABA 以及肌醇这样的物质。

Many people are going to find inositol interesting and of particular use to them, especially if they're following a low-carbohydrate diet or if they are fasting before sleep or just trying to avoid eating too close to bedtime and yet they're having a hard time falling asleep.

许多人会发现肌醇很有趣并且对他们特别有用，特别是如果他们遵循低碳水化合物饮食，或者如果他们在睡前禁食，或者只是试图避免在睡前吃东西，但他们却很难入睡。

Inositol also turns out to be especially useful for people who have a tendency to wake up in the middle of the night and have a hard time falling back asleep.

事实证明，肌醇对于半夜容易醒来且难以重新入睡的人特别有用。

It also has some interesting and potent effects on anxiety throughout the day.

它还对全天的焦虑产生一些有趣且有效的影响。

So we're going to talk about inositol as a tool as well.

所以我们也将讨论肌醇作为一种工具。

And then last in our list of general categories of levers and tools for optimizing sleep are digital tools.

在我们优化睡眠的杠杆和工具的一般类别列表中，最后一个是数字工具。

When I say digital tools, I don't necessarily mean devices.

当我说数字工具时，我不一定指设备。

What I mean are things like non-sleep deep rest scripts.

我的意思是诸如非睡眠深度休息脚本之类的东西。

These are zero-cost scripts that you listen to that take your body through some deep relaxation and that can help people both fall asleep, stay asleep, fall back asleep, and get better at sleeping.

这些是你听的零成本脚本，可以让你的身体深度放松，可以帮助人们入睡、保持睡眠、重新入睡以及睡得更好。

And also going to talk about digital tools related to self-hypnosis.

还要谈谈与自我催眠相关的数字工具。

This is distinctly different from stage hypnosis.

这与阶段催眠明显不同。

So I know some of you hear hypnosis and you think, oh, people clucking like chickens and doing things that are outside their control.

所以我知道你们中的一些人听到催眠后会想，哦，人们像鸡一样咯咯地叫，做着他们无法控制的事情。

That's not at all what I'm referring to here.

我在这里指的根本不是这个。

I'm talking about clinically and research-supported tools that have been shown to enhance people's ability to fall and stay asleep, and that can get you far better at sleeping.

我说的是临床和研究支持的工具，这些工具已被证明可以增强人们入睡和保持睡眠的能力，并且可以让您睡得更好。

So again, to recap the list of levers and tools, we've got light and dark, and that includes the intensity of light, the timing of light, et cetera.

再次重申一下杠杆和工具的列表，我们有光和暗，包括光的强度、光的时间等等。

We've got temperature.

我们有温度了

We have food.

我们有食物。

We have exercise, caffeine, supplements, and digital tools, not just limited to devices, but zero-cost tools that you can access on YouTube and elsewhere in various apps that can really help you optimize your sleep.

我们有锻炼、咖啡因、补充剂和数字工具，不仅限于设备，还包括零成本工具，您可以在 YouTube 和其他地方的各种应用程序中访问这些工具，真正帮助您优化睡眠。

So today, we're going to talk about all of these.

所以今天，我们将讨论所有这些。

I really want to provide you as many tools as possible, give you the logic behind each of those tools, and when and how best to apply them so that you can develop the sleep toolkit that's ideal for your sleep needs.

我真的很想为您提供尽可能多的工具，为您提供每个工具背后的逻辑，以及何时以及如何最好地应用它们，以便您可以开发出最适合您睡眠需求的睡眠工具包。

As we head into our description of tools for optimizing sleep, let's consider what the perfect 24-hour cycle would look like.

当我们开始描述优化睡眠的工具时，让我们考虑一下完美的 24 小时周期是什么样的。

Let's start this 24-hour cycle with when you wake up in the morning.

让我们从早上醒来时开始这个 24 小时循环。

So for some of you, that will be 5:00 a.m.

所以对于你们中的一些人来说，那将是凌晨 5:00。

For others of you, that will be 10:00 a.m.

对于其他人来说，那是上午 10:00。

Most people, I believe, wake up sometime between 6:30 a.m.

我相信大多数人都会在早上 6:30 之间醒来。

and 8:30 a.m.

和上午 8:30

But regardless of when you wake up in the morning, one of the first things that happens is that your body temperature is increasing, and that's just going to happen naturally.

但无论你早上什么时候醒来，首先发生的事情之一就是你的体温在升高，这是自然发生的。

Some of it is going to be the consequence of your moving around a bit, but really the increase in body temperature is one of the main triggers for why you woke up in the first place.

其中一些可能是您四处走动的结果，但实际上体温升高是您醒来的主要触发因素之一。

That increase in body temperature, in turn, causes an increase in the release of a hormone called cortisol.

体温的升高反过来会导致皮质醇激素的释放增加。

Cortisol is often discussed as a stress hormone, but it's not just associated with stress.

皮质醇经常被认为是一种压力荷尔蒙，但它不仅仅与压力有关。

It also enhances your immune system, provided cortisol is elevated at the right times, and the right time for cortisol to be elevated is when you first wake up in the morning.

它还可以增强您的免疫系统，前提是皮质醇在正确的时间升高，而皮质醇升高的正确时间是您早上第一次醒来时。

That increase in cortisol is also going to increase metabolism.

皮质醇的增加也会增加新陈代谢。

It's also going to increase your ability to focus mentally and for you to move your body.

它还会增强您集中精神和移动身体的能力。

So again, cortisol is often demonized and considered this bad thing.

同样，皮质醇经常被妖魔化并被认为是坏东西。

And indeed, you don't want cortisol to be chronically or consistently elevated throughout the day or night.

事实上，您不希望皮质醇在白天或晚上长期或持续升高。

But you do want cortisol to reach its peak early in the day, right about the time you wake up.

但你确实希望皮质醇在一天早些时候达到峰值，就在你醒来的时候。

One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.

确保皮质醇峰值出现在一天早些时候（即您醒来的时间）的一种方法是在醒来后的前 30 至 60 分钟内观察明亮的光线，最好是阳光。

That's right.

这是正确的。

View bright sunlight within the first 30 to 60 minutes after waking.

醒来后 30 到 60 分钟内观看明亮的阳光。

I'll get into all the caveats about what happens if you wake up before the sun is out.

我将详细介绍如果您在太阳出来之前醒来会发生什么情况的所有注意事项。

What if you live in the UK where there is no sun, or people claim there is no sun?

如果您住在没有阳光的英国，或者人们声称没有阳光怎么办？

I hate to tell you this, folks, but there is sun in the UK.

伙计们，我不想告诉你们这一点，但英国有阳光。

We'll talk about all that.

我们会讨论所有这些。

But everybody, whether or not you live in a cloudy place or a sunny place, whether or not there's cloud cover or not that day, should really strive to get bright light in your eyes, ideally from sunlight, within the first 30 to 60 minutes after waking.

但每个人，无论你生活在阴天还是阳光明媚的地方，无论当天是否有云层，都应该在醒来后的前 30 到 60 分钟内努力让眼睛有明亮的光线，最好是阳光。

The reason for that is very simple.

原因很简单。

You want to trigger that cortisol increase to occur very early in your day, and you don't want that cortisol peak to happen later, which is what will happen if you wait to get outside and see sunlight.

你希望在一天的早些时候触发皮质醇的增加，并且你不希望皮质醇的峰值发生在晚些时候，如果你等到外面看到阳光，就会发生这种情况。

The reason for this is that you have a set of neurons, nerve cells, in your eye.

原因是你的眼睛里有一组神经元、神经细胞。

They're called intrinsically photosensitive melanopsin cells, but you do not need to know that name.

它们被称为本质光敏黑视蛋白细胞，但您不需要知道这个名字。

Those neurons respond best to bright light, and especially right after waking early in the day, they are best able to signal to a set of neurons that reside over the roof of your mouth called the suprachiasmatic nucleus, which is a cluster of neurons that then sends a huge number of other signals, electrical and chemical, out to your entire body that triggers that cortisol increase, provides a wake-up signal for your brain and body, and sets in motion a timer for you to fall asleep later that night.

这些神经元对强光的反应最好，尤其是在清晨醒来后，它们最能向位于口腔顶部的一组称为视交叉上核的神经元发出信号，视交叉上核是一组神经元，然后向您的整个身体发送大量其他信号（电信号和化学信号），从而触发皮质醇增加，为您的大脑和身体提供唤醒信号，并启动计时器让您在当晚晚些时候入睡。

So again, we're not trying to go into too much mechanism today.

再说一遍，我们今天并不想讨论太多机制。

We are trying to really hammer on tools, and I'll substantiate those tools just a bit with some mechanism.

我们正在努力真正锤炼工具，我将通过某种机制来证实这些工具。

But here's what you do, or at least here's what I do.

但这就是你所做的，或者至少这就是我所做的。

I wake up in the morning and I want to reach for my phone.

我早上醒来，想伸手去拿手机。

But I know that even if I were to crank up the brightness on that phone screen, it's not bright enough to trigger that cortisol spike and for me to be at my most alert and focused throughout the day and to optimize my sleep at night.

但我知道，即使我调高手机屏幕的亮度，它也不足以触发皮质醇峰值，无法让我全天保持最警觉和专注，并优化我晚上的睡眠。

So what I do is I get out of bed and I go outside, and if it's a bright, clear day and the sun is low in the sky or the sun is starting to get overhead, what we call low solar angle, then I know I'm getting outside at the right time.

所以我要做的就是起床出去，如果天气晴朗，太阳在天空中很低，或者太阳开始从头顶升起，我们称之为低太阳角，那么我知道我在正确的时间出去了。

If there's cloud cover and I can't see the sun, I also know I'm doing a good thing because it turns out, especially on cloudy days, you want to get outside and get as much light energy or photons in your eyes.

如果有云层，我看不到太阳，我也知道我在做一件好事，因为事实证明，尤其是在阴天，你想要走到外面，让你的眼睛获得尽可能多的光能或光子。

But let's say it's a very clear day and I can see where the sun is.

但假设这是一个非常晴朗的日子，我可以看到太阳在哪里。

I do not need to stare directly into the sun.

我不需要直视太阳。

If it's very low in the sky, I might do that because it's not going to be very painful to my eyes.

如果天空很低，我可能会这样做，因为它不会让我的眼睛感到非常痛苦。

However, if the sun is a little bit brighter and a little bit higher in the sky, sometimes it can be painful to look at.

然而，如果太阳在天空中稍亮一点、稍高一点，有时看起来会很痛苦。

So the way to get this sunlight viewing early in the day is to look toward the sun.

因此，在清晨观看阳光的方法就是朝太阳看。

If it's too bright to look at directly, well then don't do that.

如果它太亮而无法直视，那么就不要这样做。

You just look toward it, but not directly at it.

你只是看向它，但不是直视它。

It's absolutely fine to blink.

眨眼绝对没问题。

In fact, I encourage you to blink whenever you feel the impulse to blink.

事实上，我鼓励您在有眨眼冲动时就眨眼。

Never look at any light, sunlight or otherwise, that's so bright that it's painful to look at because you can damage your eyes.

永远不要看任何光线、阳光或其他东西，它们太亮了，看着会很痛苦，因为会损伤眼睛。

But for this morning sunlight viewing, it's best to not wear sunglasses.

但早上看阳光时，最好不要戴墨镜。

That's right, to not wear sunglasses, at least for this morning sunlight viewing.

没错，不要戴墨镜，至少在早上看阳光时是这样。

It is absolutely fine to wear eyeglasses or contact lenses, so-called corrective lenses.

戴眼镜或隐形眼镜（即所谓的矫正镜片）绝对没问题。

In fact, those will serve you well in this practice or this tool because they will focus the light onto your neural retina and onto those melanopsin intrinsically photosensitive ganglion cells.

事实上，这些将在这个练习或这个工具中为您提供很好的服务，因为它们会将光线聚焦到您的神经视网膜和那些黑视蛋白本质上感光的神经节细胞上。

If your eyeglasses or contact lenses have UV protection, that's okay.

如果您的眼镜或隐形眼镜具有紫外线防护功能，那就没问题。

There's so many different wavelengths of light coming from the sun, and they are bright enough that they will trigger the mechanisms that you want triggered at this early time of day.

来自太阳的光有很多不同波长，而且它们足够亮，可以触发您想要在一天的早些时候触发的机制。

So try and get outside, ideally within the first five minutes of waking, or maybe it's 15 minutes, but certainly within the first hour after waking.

因此，尝试出去，最好是在醒来后的前五分钟内，或者也许是 15 分钟内，但肯定是在醒来后的第一个小时内。

I want to share with you three critical things about this tool of morning sunlight viewing.

我想与您分享关于这个早晨阳光观察工具的三个关键点。

First of all, this is not some woo-biology thing.

首先，这不是什么宇生物学的东西。

This is grounded in the core of our physiology.

这是基于我们生理学的核心。

There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day, and it has a powerful, positive impact on your ability to fall and stay asleep at night.

事实上，有数百篇（甚至数千篇）高质量的同行评审论文表明，清晨观看光线是全天清醒的最有力刺激，并且它对您夜间入睡和保持睡眠的能力具有强大而积极的影响。

So this is really the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day.

因此，这确实是确保夜间良好睡眠和白天感觉更加清醒的基本动力工具。

Second of all, if you wake up before the sun is out, you can, and probably should, flip on artificial lights in your internal home environment or apartment or wherever you happen to live if your goal is to be awake.

其次，如果您在太阳出来之前醒来，如果您的目标是保持清醒，您可以而且可能应该在您的内部家庭环境或公寓或您居住的任何地方打开人造灯。

If you wake up at 4:00 in the morning and you need to be awake, well then turn on artificial lights.

如果您在早上 4:00 起床并且需要保持清醒，那就打开人造灯。

Once the sun is out, however, once the sun has risen, then you still want to get outside and view sunlight.

然而，一旦太阳出来，一旦太阳升起，你仍然想出去看看阳光。

Some of you will wake up before the sun comes out, and if you're asking whether or not turning on artificial lights can replace sunlight at those hours, unfortunately, the answer is no. Unless you have a very special light, and we'll talk about what kind of light The bright artificial lights in your home environment are not, I repeat, are not going to be sufficiently bright to turn on the cortisol mechanism and the other wake-up mechanisms that you need early in the day.

你们中的一些人会在太阳出来之前醒来，如果您问在这些时间打开人造灯是否可以代替阳光，不幸的是，答案是否定的。除非你有一种非常特殊的光，我们将讨论哪种光。我再说一遍，你的家庭环境中明亮的人造光不会足够亮来打开皮质醇机制和你在一天早些时候需要的其他唤醒机制。

The diabolical twist, however, is that those lights in your home or apartment, or even on your phone, are bright enough to disrupt your sleep if you look at them too late at night or in the middle of the night.

然而，可怕的是，如果你在深夜或半夜看它们，你家里或公寓里的灯，甚至手机上的灯，都足够亮，足以扰乱你的睡眠。

So there's this asymmetry in our retinal, our eye biology, and in our brain's biology, whereby early in the day, right around waking, you need a lot of light, a lot of photons, a lot of light energy, and artificial lights generally just won't accomplish what you need them to accomplish.

因此，我们的视网膜、眼睛的生物学和大脑的生物学都存在这种不对称性，因此在一天的早些时候，在醒来时，你需要大量的光、大量的光子、大量的光能，而人造光通常无法完成你需要它们完成的任务。

But at night, even a little bit of artificial light can really mess up your so-called circadian, your 24-hour clocks, and all these mechanisms that we're talking about.

但在晚上，即使是一点点人造光也会真正扰乱你所谓的昼夜节律、24 小时时钟以及我们正在谈论的所有这些机制。

So if you wake up before the sun is out and it's still dark, please turn on as many bright artificial lights as you possibly can or need, but then get outside once the sun is out.

因此，如果您在太阳出来之前醒来并且天仍然很黑，请尽可能多地打开明亮的人造灯，但在太阳出来后就出去。

On cloudy days, you especially need to get outside.

阴天尤其需要外出。

I repeat, on cloudy days, overcast days, you especially need to get outside and get sunlight.

我再说一遍，阴天、阴天，特别需要到户外去晒晒太阳。

You just need to get more of it.

你只需要获得更多。

Now, how much light and how much light viewing do you need?

现在，您需要多少光线和多少光线观看？

This is going to vary depending on person and place, literally where you live on Earth, whether or not there's a lot of tree cover, whether or not you're somebody who has sensitive eyes or less sensitive eyes.

这会因人和地点而异，实际上你住在地球上的地方，是否有很多树木覆盖，无论你是眼睛敏感还是不敏感的人。

It's really impossible for me to give an absolute prescriptive, but we can give some general guidelines.

我确实不可能给出绝对的规定，但我们可以给出一些一般性的指导方针。

In general, on a clear day, meaning no cloud cover or minimal cloud cover, you want to get this sunlight exposure to your eyes for about five minutes or so.

一般来说，在晴朗的日子里，即没有云层或云层很少的情况下，您希望让阳光照射到您的眼睛大约五分钟左右。

Could be three minutes one day, could be seven minutes the next day, about five minutes.

一天可能是三分钟，第二天可能是七分钟，大约五分钟。

On a day where there's cloud cover, so the sun is just peeking through the clouds or it's more dense cloud cover, you want to get about 10 minutes of sunlight exposure to your eyes early in the day.

在有云层的日子，太阳只是从云层中探出头来，或者云层比较厚，您需要在清晨让眼睛接受大约 10 分钟的阳光照射。

And on days that are really densely overcast or maybe even are rainy, you're going to want to get as much as 20 or 30 minutes of sunlight exposure.

在阴天或者甚至下雨的日子里，您需要接受 20 或 30 分钟的阳光照射。

Another key thing is do not, forget about, just don't try and get this sunlight exposure through a windshield of a car or a window, whether or not it's tinted or otherwise.

另一个关键的事情是，不要，忘记，只是不要试图通过汽车的挡风玻璃或窗户让阳光照射，无论它是否有色或其他。

It takes far too long.

这需要太长的时间。

It's simply not going to trigger the relevant mechanisms.

它根本不会触发相关机制。

You would be standing there all day trying to get enough light into your eyes from the morning sunlight, and by then, the sun will have already moved from low solar angle to overhead, and it simply won't work for all sorts of mechanisms related to your circadian rhythm functions.

你会站在那里一整天，试图从早晨的阳光中获得足够的光线进入你的眼睛，到那时，太阳已经从低太阳角度移动到头顶，这对与你的昼夜节律功能相关的各种机制根本不起作用。

So just don't try and do it through a windshield, sunglasses, or a window.

因此，请勿尝试通过挡风玻璃、太阳镜或窗户进行操作。

It's just not going to work.

这是行不通的。

Get outside.

到外面去。

If the weather is really bad or for whatever reason, safety reasons, you cannot get outside, well then I suppose try and get near a window.

如果天气真的很糟糕或者出于安全原因，你不能出去，那么我想尝试靠近窗户。

That would be the last, last resort.

这将是最后、最后的手段。

But you really want to get outside to get the sunlight exposure.

但你真的很想到外面去接受阳光照射。

Now, if you live in a part of the world where it's extremely dark and overcast, or the weather won't let you outside, or you live in a cave or some other small box that does not allow any natural light into it for whatever reason, well then you're going to need a replacement for that sunlight.

现在，如果你生活在世界上一个非常黑暗和阴天的地方，或者天气不允许你出去，或者你住在一个洞穴或其他一些小盒子里，无论出于何种原因不允许任何自然光进入其中，那么你将需要替代阳光。

And there are sunlight simulators or daylight simulators that you can purchase.

您可以购买阳光模拟器或日光模拟器。

Those are quite expensive in general, and therefore, I suggest cheaper options that work just as well because they get just as bright.

一般来说，这些都相当昂贵，因此，我建议使用更便宜的选择，但效果也同样好，因为它们同样明亮。

Things like ring lights that are sold in order for people to take selfies and this kind of thing.

像环形灯之类的东西，是为了人们自拍而出售的。

A drawing LED tablet will work pretty well.

LED 绘图板就可以很好地工作。

I actually have one of those, and I put it on my desk all morning even though I still get outside and look at sunlight first thing in the morning.

我实际上有一个，我整个早上都把它放在桌子上，尽管我早上第一件事仍然是到外面看阳光。

Again, also, especially, I should say, on cloudy days.

再说一次，我应该说，特别是在阴天。

We do not have any affiliation to any ring lights or LED lights or these panels, so we will provide a link to a couple of different options if you want to explore the various options.

我们与任何环形灯、LED 灯或这些面板没有任何隶属关系，因此，如果您想探索各种选项，我们将提供几个不同选项的链接。

I don't know what people's different budgets are.

我不知道人们的预算不同。

I don't know where people live.

我不知道人们住在哪里。

I just know that many of our listeners live in locations throughout the world where, for instance, during the winter it gets very, very dark, so they can't get sufficient sunlight.

我只知道我们的许多听众生活在世界各地，例如，在冬天，天气变得非常非常黑暗，因此他们无法获得足够的阳光。

But get that morning light, ideally from sunlight, and take into account all the specific points that I've given you here, and I should say, enjoy this practice.

但是要获得晨光，最好是阳光，并考虑到我在这里给你的所有具体要点，我应该说，享受这种练习。

It's really nice to get outside first thing in the morning and get the sunlight.

早上第一件事就是出去享受阳光，真是太好了。

In fact, when you start doing this, you'll notice that your body will start to feel more energized, and it will feel more energized more quickly.

事实上，当你开始这样做时，你会发现你的身体会开始感觉更有活力，而且会更快地感觉更有活力。

You'll actually start to notice this mechanism kicking in each day, especially if you're paying attention to your physiology.

实际上，你会开始注意到这种机制每天都在发挥作用，尤其是当你关注自己的生理机能时。

So enjoy this practice of getting outside.

所以享受这种走出去的做法吧。

Yes, you can take your morning beverage outside.

是的，您可以将早晨的饮料带到外面。

Yes, you can take your dog with you.

是的，您可以带着您的狗一起去。

In fact, animals intuitively know to get this morning sunlight.

事实上，动物凭直觉就知道要吸收早晨的阳光。

They actually seek it out at the right times of days.

他们实际上是在一天中正确的时间寻找它。

We human beings need to be told by podcasters and other people about the science that supports these kinds of practices.

我们人类需要播客和其他人告诉我们支持此类实践的科学。

Our pets apparently do not.

我们的宠物显然没有。

But get outside alone or with somebody, with your kids, with your dog.

但是独自或与某人、与您的孩子、与您的狗一起出去。

However you go about this practice, make sure you do this practice at least 80% of the days of your life.

无论您如何进行此练习，请确保您一生中至少 80% 的时间都在进行此练习。

That's right.

这是正确的。

If you miss a day, for instance, you're bedridden for a day, try and get next to a window.

例如，如果您错过了一天，或者您卧床一天，请尝试靠近窗户。

Let's say you are traveling or, for whatever reason, you are not able to get outside first thing in the morning.

假设您正在旅行，或者由于某种原因，您早上第一件事无法出门。

Well then, try to get twice as much sunlight in your eyes, or I should say extend the duration of sunlight viewing in the morning for twice as long the following day.

那么，尝试让眼睛接受两倍的阳光，或者我应该说，将早上观看阳光的时间延长到第二天的两倍。

This is a slow integrative mechanism that underlies this whole thing of wakefulness during the day and sleep at night due to sunlight viewing.

这是一种缓慢的整合机制，是白天清醒、晚上因观看阳光而入睡的整个过程的基础。

And if you miss a day, you can make up for it the next day, but you have to get twice as much light or twice as much duration of light.

而且如果错过了一天，第二天可以补上，但必须获得两倍的光照或两倍的光照时间。

If you really want to get technical and you really want to measure how much light is in your environment, you can download a free app, something like Light Meter, and that will allow your phone to act as a bit of a light meter and give you a pretty accurate measurement of how many lux, which is a measure of brightness, are in your environment in the morning.

如果你真的想获得技术知识并且你真的想测量你的环境中有多少光，你可以下载一个免费的应用程序，比如照度计，它可以让你的手机充当一个照度计的角色，并为你提供一个相当准确的测量，即早上你的环境中有多少勒克斯，这是一种亮度的衡量标准。

And in general, that's just going to be a good tool for evaluating your environments, here's what I suggest you do.

一般来说，这将是评估您的环境的一个很好的工具，这就是我建议您做的事情。

Wake up in the morning, take a light meter, point it at the brightest light in your home, and take a measurement.

早上醒来，拿测光表，将其对准家中最亮的灯光，然后进行测量。

And what you'll probably find is it's about 1,000 lux.

您可能会发现它的亮度约为 1,000 勒克斯。

Now go outside, and if there's some sunlight out and there's cloud cover, point it at the sky and press that button.

现在走到外面，如果有阳光并且有云层，请将其指向天空并按下按钮。

You can actually hold it down, and it'll give you a dynamically updated lux measurement.

实际上，您可以按住它，它会给您动态更新的勒克斯测量值。

And what you'll find is like 5,000, 10,000, sometimes even 90,000 lux.

您会发现大约 5,000、10,000，有时甚至是 90,000 勒克斯。

Even though you don't experience it as so much brighter.

即使您没有体验到它那么明亮。

And that's because an indoor artificial light is very concentrated over a small spatial area, whereas the sunlight is very diffuse.

这是因为室内人造光非常集中在一个很小的空间区域，而阳光则非常分散。

But it's that diffuse, very bright sunlight, that photon energy that you really want, that's going to set all the rhythms of your brain and body in the proper way.

但你真正想要的正是那种漫射的、非常明亮的阳光，那种光子能量，它将以正确的方式设定你的大脑和身体的所有节奏。

Not just that cortisol peak, but it's going to trigger proper metabolism.

不仅仅是皮质醇达到峰值，它还会触发适当的新陈代谢。

It's going to set a timer for you to be able to fall asleep about 16 hours later, and on and on and on.

它会设置一个计时器，让您在大约 16 小时后入睡，如此循环下去。

And I should mention within the on and on and on, it's also going to suppress any melatonin, a hormone that makes you sleepy, that happens to be swimming around in your bloodstream at the time you wake up.

我应该不断地提到，它还会抑制任何褪黑激素，一种让你昏昏欲睡的激素，当你醒来时，它恰好在你的血液中游动。

It does a number of other things, too, including interact with the adenosine system and kind of wash out some of the adenosine that might still be residual if you didn't sleep enough.

它还有很多其他作用，包括与腺苷系统相互作用，以及清除一些如果你睡眠不足的话可能仍然残留的腺苷。

Fundamentally speaking, get that morning sunlight viewing.

从根本上来说，就是在早晨的阳光下观看。

I promise you will be grateful that you did.

我保证你会感激你所做的。

It makes everybody feel better, feel more alert, and it will greatly assist with your ability to fall and stay asleep later that night.

它让每个人都感觉更好，感觉更警觉，并且将极大地帮助您在当晚晚些时候入睡和保持睡眠。

Okay, so now we're still focusing on this early part of the day when you've woken up, like the first hour or so after waking.

好的，现在我们仍然关注您醒来时的早期部分，例如醒来后的第一个小时左右。

And we can go to our list of other levers and tools, right?

我们可以查看其他杠杆和工具的列表，对吗？

We have light and dark.

我们有光明，也有黑暗。

We already talked about light and sunlight in particular.

我们已经特别讨论过光和阳光。

We've got temperature, food, exercise, caffeine, supplements, and digital tools.

我们有温度、食物、运动、咖啡因、补充剂和数字工具。

Now, once you've woken up and you want to be awake, okay, so this is likely to be early in the day if you're following a more standard schedule.

现在，一旦您醒来并且想要醒来，好吧，如果您遵循更标准的时间表，那么这可能是在当天早些时候。

You will also want to leverage not just light, but temperature as a tool.

您不仅需要利用光，还需要利用温度作为工具。

If you are inclined, it would be wise to try and increase your core body temperature a bit more quickly than it would otherwise if you were to just shuffle around outside, get your sunlight, maybe read a little bit, et cetera.

如果你愿意的话，明智的做法是尝试比在外面闲逛、晒太阳、读一点书等等更快地提高你的核心体温。

And there are two main ways you can do that.

有两种主要方法可以做到这一点。

The first way is to get into cold water of some sort.

第一种方法是进入某种冷水中。

So this could be a cold shower of anywhere from one to three minutes.

所以这可能是一到三分钟的冷水澡。

This could be an ice bath, if that's your thing.

如果你喜欢的话，这可以是冰浴。

It could be a cold tub, or if you own a cold tub that's specifically designed for deliberate cold exposure.

它可能是一个冷水浴缸，或者如果您拥有一个专门为故意暴露在寒冷环境中而设计的冷水浴缸。

Get under some cold water.

喝点冷水。

That will certainly wake you up.

这肯定会让你清醒。

And if you've ever jumped into cold water or had a cold shower, you know it really wakes you up because you release adrenaline, epinephrine from both your brain and body.

如果您曾经跳进冷水或洗过冷水澡，您就会知道这确实会让您醒来，因为您的大脑和身体都会释放肾上腺素。

The body from your adrenals and your brain from a little cluster of neurons called locus coeruleus.

身体由肾上腺构成，大脑由一小群称为蓝斑的神经元构成。

Again, the names don't matter.

再说一遍，名字并不重要。

One to three minutes of cold water exposure will wake you up because of that adrenaline release, and, and I want to highlight the and, it will serve to increase your core body temperature.

暴露在冷水中一到三分钟会让你醒来，因为肾上腺素会释放，而且，我想强调的是，它会提高你的核心体温。

That's right.

这是正确的。

Your body and brain interact as a bit of a thermostat system, where if you put something cold on the surface of your body, your brain, a little cluster of neurons in the so-called medial preoptic area, act as a thermostat and say, "Ah, the external of my body is cold, and therefore, I'm going to heat up my core body temperature."

你的身体和大脑就像一个恒温器系统一样相互作用，如果你把一些冷的东西放在你的身体表面，你的大脑，即所谓的内侧视前区的一小群神经元，就会充当恒温器的作用，并说：“啊，我身体的外部很冷，因此，我要加热我的核心体温。”

So this is a little bit paradoxical.

所以这有点自相矛盾。

People think, oh, if you get into cold water or an ice bath, your body temperature is going to drop.

人们认为，哦，如果你进入冷水或冰浴，你的体温就会下降。

And indeed, that's true if you stay in for a while.

事实上，如果你呆在家里一段时间，情况确实如此。

But if you just get in for about one to three minutes or under the cold shower for one to three minutes, your core body temperature will increase.

但如果你只是进去一到三分钟，或者洗冷水澡一到三分钟，你的核心体温就会升高。

So then when you get out of that cold water, your body temperature is increasing at a rate, at a slope, that's steeper than it would otherwise, and you're going to feel more alert.

因此，当你从冷水中出来时，你的体温会以一定的速度上升，斜率比其他情况下更陡，你会感到更加警觉。

It also has the advantage of increasing not just adrenaline, but dopamine, which is a molecule involved in motivation, focus, et cetera.

它还具有的优点是不仅可以增加肾上腺素，还可以增加多巴胺，多巴胺是一种与动机、注意力等有关的分子。

So this is great for waking up.

所以这对于起床来说非常有用。

So we've got sunlight, we've got temperature triggered by cold water, and we have exercise.

所以我们有阳光，我们有冷水引发的温度，我们有锻炼。

One of the best ways to increase your core body temperature early in the day is to do exercise.

清晨提高核心体温的最佳方法之一就是锻炼。

Now, some of you might choose to do your full-blown workout for the day first thing when you wake up in the morning.

现在，有些人可能会选择早上起床后第一件事就是进行全面的锻炼。

I always say the best time to exercise, at least what the research points to, is immediately when you wake up in the morning or three hours after waking or 11 hours after waking.

我总是说，至少研究表明，最好的锻炼时间是早上醒来后立即锻炼，或醒来后 3 小时或醒来后 11 小时。

But that's really getting down into optimization for sake of muscular strength and grip strength, and it's very hard to give a strict prescriptive.

但这实际上是为了肌肉力量和握力而进行优化，并且很难给出严格的规定。

Here's what I suggest.

这是我的建议。

If you want to be alert early in the day and you want to sleep great at night, get that bright sunlight, get into some cold water, and if you don't want to get into some cold water, try and get some movement.

如果你想在白天早些时候保持警觉，并且想在晚上睡个好觉，那就接受明亮的阳光，进入一些冷水，如果你不想进入一些冷水，试着做一些运动。

It could be a walk, so you can get your sunlight exposure while you're taking a walk first thing in the morning.

可以是散步，这样您早上第一件事就是散步时可以享受阳光照射。

It could be a light jog.

可以是轻微的慢跑。

It could be skipping rope.

可能是跳绳。

These days, I skip rope for about 10 minutes or 20 minutes while looking at the sun.

这些天，我一边看着太阳，一边跳绳大约10分钟或20分钟。

So I'm trying to layer in these different things for waking up, and then I take a cold shower afterwards.

所以我试着在醒来时穿上这些不同的东西，然后洗个冷水澡。

This is what I've been doing as of lately, but I don't do that all year long necessarily.

这是我最近一直在做的事情，但我不一定全年都这样做。

Or some of you are going to be working out mid-morning.

或者你们中的一些人将在上午进行锻炼。

I sometimes do that.

我有时会这样做。

But try and get your core body temperature increased first thing in the morning, and a great way to do that is with the cold water and/or with exercise.

但早上第一件事就是尝试提高你的核心体温，一个很好的方法就是喝冷水和/或运动。

And again, it doesn't have to be your full-blown workout for the day if you're doing workouts consistently, which I hope everybody is, because everybody really should exercise at least, I believe, five or six or maybe even seven days a week.

再说一次，如果你坚持锻炼的话，这不一定是你当天的全面锻炼，我希望每个人都是这样，因为我相信每个人都应该至少每周锻炼五六天甚至七天。

For me, it's six days a week, sometimes five.

对我来说，每周工作六天，有时是五天。

Rarely is it seven.

很少有七点。

So get that exercise or even just a modest amount of movement, walking, jogging, skipping rope, some light calisthenics.

因此，进行锻炼，甚至只是少量的运动，比如散步、慢跑、跳绳、一些轻度健美操。

That will further increase your core body temperature and help you feel more awake.

这将进一步提高您的核心体温并帮助您感觉更加清醒。

Then we have the category of caffeine.

然后我们有咖啡因类别。

And again, we're just talking about this early part of the day, and you might be saying, "Wait a second.

再说一次，我们只是在谈论一天的早些时候，你可能会说，“等一下。

I thought this was an episode about tools for sleep." Well, everything that we're talking about doing in these first 60 to 90 minutes of the day really set in motion a wave of biological cascades that carry through the entire day and into the evening and into the night and really do serve to optimize sleep.

我认为这是一集关于睡眠工具的剧集。”好吧，我们所说的在一天的前 60 到 90 分钟内所做的一切确实启动了一波生物级联反应，这种反应持续一整天，一直持续到晚上，确实有助于优化睡眠。

So just hang in there with me.

所以就和我一起坚持下去吧。

And for those of you that are interested in focus and attention, your ability to learn, all of these tools and practices are going to greatly enhance those as well So the next category of tool for use early in the day is caffeine.

对于那些对集中注意力、学习能力感兴趣的人来说，所有这些工具和实践也将极大地提高这些能力。因此，下一类在一天早些时候使用的工具是咖啡因。

Caffeine is a very important compound to think about.

咖啡因是一种非常重要的化合物。

I do realize that some people who are prone to anxiety, especially panic attacks and anxiety attacks, might avoid caffeine entirely.

我确实意识到一些容易焦虑的人，尤其是惊恐发作和焦虑发作，可能会完全避免咖啡因。

That's absolutely fine.

那绝对没问题。

You do not have to drink caffeine.

您不必喝咖啡因。

So what I'm about to describe are ways to leverage caffeine use to optimize sleep and wakefulness if you are comfortable with caffeine, if you like caffeine.

因此，如果您对咖啡因感到满意，如果您喜欢咖啡因，我将要描述的是利用咖啡因来优化睡眠和清醒的方法。

I happen to love caffeine.

我碰巧喜欢咖啡因。

I like it in the form of coffee or espresso, or yerba mate tea, in particular non-smoked varieties of yerba mate tea.

我喜欢咖啡、浓缩咖啡或马黛茶，特别是非烟熏马黛茶。

It's non-smoked because the smoked varieties seem to carry some carcinogenic, some cancer-causing risk.

它是非烟熏的，因为烟熏品种似乎带有一些致癌物质，一些致癌风险。

There's increasing data on that.

这方面的数据越来越多。

So non-smoked varieties of yerba mate.

所以非熏制的马黛茶品种。

So caffeine is something that a lot of people consume early in the day.

因此，咖啡因是很多人在一天中早些时候摄入的东西。

How much depends on your tolerance, and there's a lot of individual variability here.

多少取决于您的耐受力，并且这里存在很大的个体差异。

Again, caffeine is adenosine antagonist or effectively works as adenosine antagonist and limits sleepiness.

同样，咖啡因是腺苷拮抗剂或有效地充当腺苷拮抗剂并限制睡意。

I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking.

我强烈建议每个人在起床后推迟 90 到 120 分钟摄入咖啡因。

However painful it may be to eventually arrive at that 90 to 120 minutes after waking, you want, and I encourage you to, clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day.

无论最终在醒来后的 90 到 120 分钟可能会多么痛苦，您都希望并且我鼓励您在一天的前 90 到 120 分钟内清除系统中循环的残留腺苷。

Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you'll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid this so-called afternoon crash.

接受阳光照射，做一些运动来醒来，然后，只有到那时，才开始摄入咖啡因，因为如果你将咖啡因的摄入推迟到起床后 90 到 120 分钟，你就会避免这种所谓的下午崩溃。

And you may still get a little bit of dip in energy in the afternoon, but it's not going to be that massive crash.

下午你的精力可能仍然会略有下降，但不会是那么严重的崩溃。

I've talked about the reasons for that crash on previous episodes, but if you delay your caffeine intake 90 to 120 minutes after waking, you are doing yourself a great service towards wakefulness and to avoid the crash.

我在之前的剧集中已经讨论过导致崩溃的原因，但是如果您在醒来后延迟 90 到 120 分钟摄入咖啡因，那么您就为自己提供了极大的帮助，有助于保持清醒并避免崩溃。

And the afternoon crash has another liability to it, which is typically people will emerge from that afternoon crash either grumpy or groggy, and then they'll lean into drinking more caffeine, which can then disrupt their sleep.

下午的崩溃还有另一个原因，通常人们会在下午的崩溃后变得脾气暴躁或昏昏沉沉，然后他们会倾向于喝更多的咖啡因，这会扰乱他们的睡眠。

So wait 90 to 120 minutes after waking in the morning to drink caffeine.

因此，早上起床后等待 90 至 120 分钟再喝咖啡因。

And if you drink caffeine at any point throughout the day, really try and avoid any caffeine.

如果您在一天中的任何时候喝咖啡因，请尽量避免摄入任何咖啡因。

Certainly avoid drinking more than 100 milligrams of caffeine after 4:00 PM, and probably even better to limit your last caffeine intake to 3:00 PM or even 2:00 PM.

当然，请避免在下午 4:00 后饮用超过 100 毫克的咖啡因，最好将最后一次咖啡因摄入量限制在下午 3:00 甚至下午 2:00。

And for many people, shifting that caffeine intake from immediately after waking in the morning to 90 to 120 minutes gives them a much longer arc of energy throughout the day, and they don't feel the need to drink more caffeine later in the afternoon.

对于许多人来说，将咖啡因的摄入量从早上醒来后立即改为 90 到 120 分钟，可以让他们全天精力充沛，而且他们觉得下午晚些时候不需要喝更多咖啡因。

If you do drink caffeine later in the afternoon, really try and limit the total amount or drink decaf.

如果您在下午晚些时候确实喝咖啡因，请真正尝试限制总量或喝无咖啡因的饮料。

Certainly keep the total amount to less than 100 milligrams if you are interested in getting into the best possible sleep.

如果您想获得最佳睡眠质量，请务必将总量控制在 100 毫克以下。

And I say this knowing that many people, including myself, can drink a double espresso with 200 milligrams of caffeine or more at 5:00 PM or even 6:00 PM or after dinner and still, quote, unquote, "fall asleep fine" or still sleep fine.

我这么说是因为，包括我自己在内的很多人都可以在下午 5:00 甚至下午 6:00 或晚饭后喝一杯含有 200 毫克或更多咖啡因的双份浓缩咖啡，并且仍然引用或取消引用“睡得很好”或仍然睡得很好。

However, there are terrific data, and Matt Walker and I talked about this, and there are more and more papers all the time that point to the fact that caffeine intake late in the day, after 4:00 PM that is, can really disrupt the architecture of your sleep.

然而，有很棒的数据，Matt Walker 和我讨论过这一点，而且越来越多的论文指出，一天晚些时候（即下午 4:00 之后）摄入咖啡因确实会扰乱您的睡眠结构。

So you might think you're sleeping well, but you're not sleeping nearly as well as you could if you avoided caffeine in those afternoon hours.

因此，您可能认为自己睡得很好，但如果您在下午不摄入咖啡因，那么您的睡眠质量就不会达到应有的水平。

Now some of you might be doing your main bout of exercise first thing in the morning, and you want your caffeine before that bout of exercise.

现在，你们中的一些人可能会在早上第一件事就是进行主要的锻炼，并且您需要在锻炼之前摄入咖啡因。

In that case, I say go for it.

在这种情况下，我说那就去做吧。

Drink your caffeine, do your workout right after waking up.

喝咖啡因，醒来后立即锻炼。

I don't have a problem with that.

我对此没有意见。

You will find, however, that you're going to get an early afternoon dip in energy, and that dip in energy is going to be substantial because it's going to be a dip in energy that naturally follows that workout from the morning, so it's dependent on temperature, and it's going to be related to the elimination of that adenosine blockade by caffeine.

然而，你会发现，下午早些时候你的能量会下降，而且这种能量下降会很大，因为从早上开始锻炼后，能量会自然下降，所以它取决于温度，并且与咖啡因消除腺苷封锁有关。

So you're getting a kind of a one-two punch on your energy levels by taking a lot of caffeine and exercising early in the day.

因此，通过在一天中早些时候摄入大量咖啡因和锻炼，你的能量水平会得到一两倍的提升。

You can sort of expect that you're going to get a drop in energy in the early afternoon.

你可以预料到下午早些时候你的精力会下降。

That's okay if that works for you, but just know that delaying that caffeine 90 to 120 minutes after waking would be the ideal scenario most days and most scenarios.

如果这对你有用的话没关系，但要知道，在大多数日子和大多数情况下，将咖啡因推迟到起床后 90 到 120 分钟才是理想的情况。

All that said, I absolutely respect the fact that people have different work schedules, kids schedules, et cetera.

话虽如此，我绝对尊重人们有不同的工作时间表、孩子时间表等等这一事实。

So if you want to do some or none or all these tools, that's really up to you.

因此，如果您想要使用某些工具、不使用或全部使用这些工具，那完全取决于您。

I'm just providing them to you in the simplest form that I can possibly provide them.

我只是以我能提供的最简单的形式向您提供它们。

Now the other lever or tool that you have available to you is food.

现在你可以使用的另一个杠杆或工具是食物。

Not just what you eat, but when you eat.

不只是你吃什么，而是当你吃的时候。

And it turns out that if you eat early in the day, you support a biological clock mechanism that will make you more alert early in the day.

事实证明，如果你在一天中早些时候吃东西，你就支持了一种生物钟机制，它会让你在一天中早些时候更加警觉。

That said, many people choose to fast in the early morning hours of the day or in the first part of the day.

也就是说，许多人选择在一天的清晨或一天的第一时间禁食。

I'm one such person.

我就是这样的人之一。

I generally don't ingest any food until about 11:00 AM or 12 noon.

我一般要到上午 11:00 或中午 12 点左右才会进食任何食物。

Sometimes I'll have a protein shake.

有时我会喝一杯蛋白质奶昔。

Sometimes I'll have some almonds.

有时我会吃一些杏仁。

Sometimes I'll have breakfast.

有时我会吃早餐。

If people are meeting for brunch or breakfast, I will have breakfast for social reasons every once in a while.

如果人们聚在一起吃早午餐或早餐，我会出于社交原因偶尔吃早餐。

But most of the time I don't eat until about lunchtime.

但大多数时候我直到午餐时间才吃饭。

However, some people are really hungry when they wake up in the morning.

然而，有些人早上起床后确实很饿。

Just know that if you eat early in the day, you are further triggering an increase in metabolism and in temperature that will make you more alert.

只要知道，如果您在一天中较早进食，您会进一步触发新陈代谢和体温的增加，这将使您更加警觉。

So you don't have to eat early in the day, but you can start to see how these different tools layer together.

因此，您不必一大早就吃东西，但您可以开始了解这些不同的工具如何组合在一起。

Sunlight viewing, exercise, cold water, eating.

阳光观赏、锻炼、冷水、饮食。

Many of them are converging on the same mechanisms.

其中许多都集中在相同的机制上。

In fact, when you drink caffeine, there's also a small increase in body temperature due to the adrenaline increase that it stimulates.

事实上，当你喝咖啡因时，由于它刺激肾上腺素增加，体温也会略有升高。

So all of these things can be layered on top of one another, or you can use them individually or think about them individually.

因此，所有这些东西都可以叠加在一起，或者您可以单独使用它们或单独考虑它们。

Now food is an interesting lever or tool because it's not just about when you eat, but it's also about what you eat.

现在食物是一个有趣的杠杆或工具，因为它不仅与你何时吃东西有关，还与你吃什么有关。

And I've talked a lot about eating for energy and what that means in terms of caloric energy versus neural energy, et cetera, in previous podcast episodes.

在之前的播客节目中，我已经谈论了很多关于通过饮食获取能量以及这在热量能量与神经能量等方面意味着什么。

We're not going to focus on that now because frankly to get into a description of whether or not somebody should eat fruits or vegetables or animal proteins or dairy, et cetera, early in the day, that's very nuanced.

我们现在不打算关注这一点，因为坦率地说，要描述某人是否应该在一天早些时候吃水果、蔬菜、动物蛋白或乳制品等，这是非常微妙的。

What you eat for your breakfast or if you choose to not eat breakfast is really up to you.

早餐吃什么或选择不吃早餐完全取决于您。

All that said, if you eat a very large meal, it doesn't matter if you slept terrifically well 10 hours the night before, or if you are about to go to sleep, or if it's the middle of the afternoon.

话虽如此，如果你吃了一顿大餐，无论你前一天晚上 10 个小时睡得好不好，或者你正要睡觉，或者是在下午三点左右，都没有关系。

If your gut is full of food, there's just a large volume of food in your gut, it's going to divert a lot of blood and other critical resources away from other organs of your body, in particular, your brain, and you're going to be sleepy after eating a big meal.

如果你的肠道里充满了食物，那么你的肠道里就有大量的食物，它会把大量的血液和其他重要资源从你身体的其他器官，特别是你的大脑中转移出来，你在吃了一顿大餐后就会犯困。

So this is sort of a duh, but I think oftentimes in the discussions about what to eat for energy, people neglect to consider food volume as a strong parameter or variable in that discussion.

所以这有点废话，但我认为在关于吃什么来获取能量的讨论中，人们经常忽视将食物量视为讨论中的一个重要参数或变量。

So if you eat a huge breakfast, it's likely that you are going to be tired immediately after eating that breakfast, unless of course you exercise very hard prior to that and you metabolize all that food very quickly.

因此，如果您吃一顿丰盛的早餐，那么吃完早餐后您很可能会立即感到疲倦，当然，除非您在此之前进行了非常剧烈的锻炼并且很快地代谢了所有食物。

So it's up to you whether or not to eat first thing in the morning or not.

所以早上第一件事是否吃东西取决于你。

But if you do eat in the first few hours of the morning, just understand that you are setting or you are helping to set a food entrained, as it's called, circadian clock.

但如果你确实在早上的头几个小时吃东西，只要明白你正在设置或者你正在帮助设置食物所夹带的生物钟，这就是所谓的生物钟。

Light, temperature, timing of food intake, movement, and exercise, all of these things literally funnel in, in a neural sense, they funnel into this thing that we call the circadian clock, and they let that clock, that set of neurons, predict when you are likely to be eating and active and viewing sunlight the next day, and the next day, and the next day.

光、温度、食物摄入时间、运动和锻炼，所有这些东西实际上都在汇集，从神经意义上来说，它们汇集到我们称之为生物钟的东西中，它们让那个生物钟，那组神经元，预测你第二天什么时候可能吃饭、活动、看到阳光。

I say all this because there are some beautiful studies, and I'll highlight one again in the show note captions, that show that if people are having a hard time waking up in the morning, one of the things they can do is maximize sunlight viewing, exercise in the morning, drink caffeine, although again, I support the idea that that would best be done about 90 to 120 minutes after waking.

我之所以这么说，是因为有一些精彩的研究，我将在节目注释中再次强调其中一项，这些研究表明，如果人们早上起床困难，他们可以做的事情之一就是最大限度地观看阳光、早上锻炼身体、喝咖啡因，尽管我再次支持这样的想法，即最好在起床后 90 到 120 分钟内完成这件事。

Eating some food in those early morning hours, et cetera.

在清晨吃一些食物等等。

You can layer in multiple levers or tools in order to be more alert.

您可以分层使用多个杠杆或工具，以便更加警惕。

And that's what these levers and tools are really there for in this sense of what we're talking about today, which is optimizing sleep.

从我们今天谈论的优化睡眠的意义上来说，这就是这些杠杆和工具的真正用途。

Yes, they will make you more alert.

是的，它们会让你更加警觉。

Yes, they will provide some adrenaline and dopamine, for instance, the cold water, et cetera.

是的，他们会提供一些肾上腺素和多巴胺，比如冷水等等。

But the reason we're talking about these things in the context of sleep is that they start to give your body some predictable autonomic timing.

但我们在睡眠的背景下谈论这些事情的原因是它们开始给你的身体一些可预测的自主时间。

What is predictable autonomic timing?

什么是可预测的自主计时？

Well, your autonomic nervous system is the components of your brain and body that cause wakefulness and sleepiness, and you can start to create some predictability in that autonomic timing.

嗯，你的自主神经系统是你的大脑和身体的组成部分，导致清醒和困倦，你可以开始在自主计时中创建一些可预测性。

You can start to do things that really make it such that you naturally wake up at 6:00 in the morning or 5:00 in the morning.

您可以开始做一些真正能让您在早上 6:00 或 5:00 自然醒来的事情。

That's right.

这是正确的。

If you're somebody who naturally is a night owl, who likes to stay up until 2:00 in the morning and sleep until 10:00 a.m., and you now have a job or you have to go to school or you have a partner that likes to get up early and go to sleep early, well, you can make that happen and you can make that happen pretty painlessly if you take a week or so and go to sleep 30 minutes or an hour earlier each night.

如果你是天生的夜猫子，喜欢熬夜到凌晨 2:00，睡觉到上午 10:00，而你现在有工作，或者你必须去上学，或者你有一个喜欢早起早睡的伴侣，那么，你可以实现这一点，而且如果你花一周左右的时间，每晚提前 30 分钟或一个小时入睡，你就可以轻松地实现这一目标。

Set an alarm and wake up 30 minutes or an hour earlier each morning until, of course, you're waking up at the time you want to wake up.

设置闹钟，每天早上提前 30 分钟或一小时起床，当然，直到您在您想要起床的时间起床。

And then even in that groggy state, get some exercise.

然后即使在昏昏沉沉的状态下，也要进行一些锻炼。

Get some sunlight viewing.

享受一些阳光下的观赏。

If the sun's not out, turn on those bright artificial lights.

如果太阳没有出来，请打开那些明亮的人造灯。

Have some breakfast, even if you're not hungry.

即使你不饿，也要吃点早餐。

In fact, for those of you that engage in shift work because you have to, or travel and you're jet lagged, one of the quickest ways to shift your circadian clock and get onto the local schedule is to eat on the local schedule.

事实上，对于那些因为不得不轮班工作，或者因为旅行而倒时差的人来说，改变生物钟并适应当地时间表的最快方法之一就是按照当地时间表吃饭。

So what all these tools do is they really set up a cascade.

所以所有这些工具的作用是它们真正建立了一个级联。

Think of it as kind of a wave front of wakefulness and focus throughout the day.

将其视为全天清醒和集中注意力的波阵面。

It'll take you through the middle of the day in the afternoon stages we'll talk about in a few minutes.

它将带您度过一天中的下午阶段，我们将在几分钟后讨论。

But really, they take you to this period that is about 5:00 p.m.

但实际上，他们会带您到下午 5:00 左右的这个时段。

until your bedtime.

直到你就寝时间。

I realize some people are going to bed very early, like 8:00 p.m.

我意识到有些人很早就睡觉，比如晚上 8:00。

or 9:00 p.m., which to me seems very early.

或者晚上 9:00，对我来说似乎很早。

But very few people go to sleep at 5:00 p.m., right?

但很少有人在下午 5:00 睡觉，对吗？

Unless you're doing that for shift work or other reasons.

除非你这样做是为了轮班工作或其他原因。

But from 5:00 p.m.

但从下午 5:00 开始

until bedtime is really a critical period in which you need to leverage particular tools in order to get and stay asleep optimally and to be able to sleep through the night.

直到就寝时间确实是一个关键时期，您需要利用特定的工具才能获得最佳睡眠并保持最佳睡眠状态并能够睡整夜。

So really there are three critical periods throughout each 24-hour cycle, and during each of those critical periods, you're going to want to do as many specific things as you can to optimize your wakefulness and focus and mood throughout the day and your sleep at night.

因此，每个 24 小时周期实际上存在三个关键时期，在每个关键时期，您都需要做尽可能多的具体事情，以优化白天的清醒度、注意力和情绪以及晚上的睡眠。

The first critical period is the one that we've been talking about up until now, things like morning sunlight, viewing caffeine 90 to 120 minutes after waking, exercise, and so on.

第一个关键时期就是我们到目前为止一直在谈论的那个时期，比如早晨的阳光、起床后 90 到 120 分钟喝咖啡、锻炼等等。

We can call that critical period one, and it really encompasses the time from which you wake up until about three hours after waking.

我们可以将这个关键时期称为第一关键时期，它实际上涵盖了从你醒来到醒来后大约三个小时的时间。

Although I should just mention, because there are always those people who say, "Wait, I wake up at 4:00 a.m.

虽然我应该提一下，因为总是有人说，“等等，我凌晨 4:00 起床。

and the sun isn't out until 8:00 a.m." Okay, so it might be four hours, but really it's those early morning hours of your day once you're awake.

太阳要到早上 8:00 才会出来。”好吧，这可能是四个小时，但实际上这是你醒来后的清晨时间。

The second critical period is the time throughout the day and afternoon leading into evening.

第二个关键时期是一天中和下午到晚上的时间。

So you may ask, what are the things that you can do throughout the day, the middle of your day, and into the afternoon and evening hours that are really going to set you up for the best possible sleep later that night?

因此，您可能会问，全天、中午、下午和晚上可以做哪些事情才能真正让您在晚上获得最佳睡眠？

Well, there are a few dos and there are a few don'ts.

好吧，有一些该做的事情，也有一些不该做的事情。

First of all, be careful about ingesting too much caffeine throughout the middle of the day.

首先，要小心不要在中午摄入过多的咖啡因。

That's kind of an obvious one for the reasons that we talked about earlier.

出于我们之前讨论过的原因，这是一个显而易见的问题。

Second of all, if you are a napper, and I raise my hand now, for those of you listening, I'm raising my right hand because I love naps.

其次，如果你是小睡者，我现在举手，对于你们中听的人，我举起右手，因为我喜欢小睡。

I've always loved naps.

我一直很喜欢午睡。

Nowadays, I do NSDR or a Reveri sleep hypnosis almost every day.

现在，我几乎每天都会进行 NSDR 或 Reveri 睡眠催眠。

And I tend to do that, as I mentioned, in the early afternoon hours if I'm feeling kind of sleepy.

正如我提到的，如果我感到有点困，我倾向于在下午早些时候这样做。

Because even though I optimize my caffeine intake timing, et cetera, I tend to get a little sleepy in the afternoon.

因为即使我优化了咖啡因的摄入时间等，我还是会在下午变得有点困。

Most people get a little sleepy in the afternoon.

大多数人在下午都会有点困。

Some of that is related to hitting that peak of body temperature, and you might think, wait, I thought high body temperature is associated with alertness.

其中一些与达到体温峰值有关，你可能会想，等等，我认为高体温与警觉性有关。

And it is, but right as you crest that high body temperature and your body temperature starts to drop, there's a tendency to be a little bit sleepy.

确实如此，但当你的体温达到顶峰并且体温开始下降时，你就会有一点困倦的倾向。

So some of you might opt to take a nap in the afternoon.

因此，有些人可能会选择在下午小睡一会儿。

Should you nap?

你应该小睡吗？

Should you not nap?

你不应该午睡吗？

That's a question that I get asked a lot and that I asked Dr.

这是一个我经常被问到的问题，我也问过 Dr.

Matthew Walker when he was a guest on this podcast.

马修·沃克（Matthew Walker）担任该播客的嘉宾时。

Here was his answer and here's what the data support.

这是他的答案，这是数据支持的内容。

It is fine to nap in the afternoon, but don't nap so late in the day or for so long that it disrupts your ability to fall and stay asleep at night for your major sleep bout.

下午小睡是可以的，但不要在一天中小睡得太晚或太长，否则会影响您在晚上的主要睡眠阶段入睡和保持睡眠的能力。

Okay, so naps are fine, but don't sleep so long during the day or too late in the day that it disrupts your ability to fall and stay asleep.

好的，小睡没问题，但白天不要睡得太久或太晚，否则会影响您入睡和保持睡眠的能力。

I should also say, you do not have to nap.

我还应该说，你不必午睡。

It's kind of an interesting phenomenon that happens on these podcasts and on social media where we'll talk about naps and the fact that naps are great and don't make them longer than 90 minutes, but then all the non-nappers get really worried like, "Wait, am I supposed to nap?

这是一种有趣的现象，发生在这些播客和社交媒体上，我们会谈论小睡，事实上小睡很棒，而且小睡的时间不会超过 90 分钟，但随后所有不小睡的人都会非常担心，比如，“等等，我应该小睡吗？

I don't like naps.

我不喜欢小睡。

I wake up groggy." You do not have to nap.

我醒来时昏昏沉沉的。”你不必小睡。

In fact, if you can make it through your whole day without napping, great, more power to you.

事实上，如果你能一整天不打瞌睡，那就太好了，你会更有力量。

But if you do nap and you find that naps serve you well, keep those naps shorter than 90 minutes for reasons related to ultradian cycles and so forth.

但是，如果您打盹并且发现打盹对您很有帮助，则出于与超电周期等相关的原因，请将打盹时间控制在 90 分钟以内。

And make sure that you don't nap too late in the day that you are then staying up too late at night and having a hard time waking up the next morning.

并确保您白天不要睡得太晚，否则您会熬夜太晚，第二天早上很难醒来。

I will say that for a lot of people who do not like naps or that find they wake up really grumpy from naps or groggy from naps, I encourage you to try the Reveri app, try an NSDR script, try Yoga Nidra, try something of that sort for anywhere from 10 to 20 to 30 minutes.

我想说的是，对于很多不喜欢小睡或者发现自己从小睡中醒来时脾气暴躁或从小睡中昏昏沉沉的人来说，我鼓励您尝试 Reveri 应用程序，尝试 NSDR 脚本，尝试 Yoga Nidra，尝试类似的方法 10 到 20 到 30 分钟。

I tend to do this every day now.

我现在每天都倾向于这样做。

I'll just lie down and I love Yoga Nidra, I love NSDR scripts, I love using the Reveri app.

我会躺下来，我喜欢 Yoga Nidra，我喜欢 NSDR 脚本，我喜欢使用 Reveri 应用程序。

In particular, the portion of the Reveri app that gets you better at sleeping, it really is beneficial for me because it serves as very replenishing while I'm doing that hypnosis, but it's also gotten me much better at falling and staying asleep and falling back asleep in the middle of the night.

特别是，Reveri 应用程序中让你更好入睡的部分，它对我来说确实很有好处，因为它在我进行催眠时非常有用，但它也让我更好地入睡、保持睡眠以及在半夜重新入睡。

So this critical period throughout the day is one in which most people are doing a lot of stuff.

因此，一天中的这个关键时期是大多数人做很多事情的时期。

They're emailing and picking up kids, and they're exercising, and they're commuting and doing all sorts of things, taking phone calls and Zooms, et cetera.

他们发电子邮件、接孩子、锻炼身体、通勤、做各种各样的事情、接电话和 Zoom 等等。

But if you can get that period of deep relaxation through a nap or NSDR, that's going to serve you well.

但如果你能通过小睡或 NSDR 获得一段深度放松的时间，那将对你很有帮助。

Try not to drink too much caffeine, certainly no more than 100 milligrams of caffeine after 4:00 PM if your goal is to fall asleep at a reasonably normal time.

尽量不要喝太多咖啡因，如果您的目标是在合理的正常时间入睡，那么下午 4:00 后咖啡因的摄入量当然不要超过 100 毫克。

And for those of you that exercise in the afternoon, understand that if you exercise very intensely, so this might be weight training or running or some other very intense exercise, typically that's going to further increase your body temperature.

对于那些在下午锻炼的人来说，要明白，如果您锻炼得非常剧烈，那么这可能是重量训练或跑步或其他一些非常剧烈的锻炼，通常会进一步提高您的体温。

Makes sense, right?

有道理，对吧？

Based on everything we know about metabolism and body temperature.

基于我们对新陈代谢和体温的了解。

And it's going to so-called delay your circadian clock.

它会延迟你的生物钟。

It's going to make it such that you want to fall asleep a little bit later, maybe even a lot later.

这会让你想晚一点，甚至很晚才能入睡。

So if you're exercising in the afternoon or evening, and that's the only time you can exercise or that's the time that you prefer to exercise, great.

因此，如果您在下午或晚上锻炼，并且这是您唯一可以锻炼的时间，或者这是您喜欢锻炼的时间，那就太好了。

But be careful about ingesting too much caffeine in order to get the energy to do that exercise because that caffeine will disrupt your sleep.

但要小心不要摄入过多的咖啡因，以便获得能量进行锻炼，因为咖啡因会扰乱您的睡眠。

And just know that you are delaying your circadian clock.

只要知道你正在推迟你的生物钟即可。

You are making it such that you will naturally want to go to sleep later and wake up later.

你这样做会让你自然地想要晚睡晚起。

Contrast that with if you exercise early in the day, say immediately after waking up or in the first zero to four hours after waking.

与此相反，如果您在一天的早些时候锻炼，例如醒来后立即锻炼或醒来后的前零到四个小时内锻炼。

In most cases, that's not going to shift your circadian clock much.

在大多数情况下，这不会对您的生物钟产生太大影响。

And toward the end of the episode, we'll talk a little bit about forced exercise prior to wake-up times.

在本集结束时，我们将讨论一下起床前的强制锻炼。

That doesn't mean doing exercise in your sleep.

这并不意味着在睡觉时进行锻炼。

That means deliberately setting an alarm and getting out of bed much earlier than you naturally would.

这意味着故意设置闹钟并比自然时间早起床。

That turns out to be a very potent tool to so-called advance your circadian clock.

事实证明，这是一个非常有效的工具，可以所谓的推进你的生物钟。

So we can talk about that a little bit later in the episode.

所以我们可以在本集中稍后讨论这个问题。

But this critical period two in the middle of the day is when you're going to want to leverage specific tools, and we talked about those.

但是，一天中的第二个关键时期是您想要利用特定工具的时候，我们讨论了这些工具。

Limiting caffeine intake, being mindful of the clock-delaying effects of exercise, the fact that also if you're going to nap, you don't want to nap too long or too late into the day, otherwise it'll disrupt your nighttime sleep.

限制咖啡因的摄入量，注意运动的时钟延迟效应，事实上，如果你要小睡，你也不想小睡太久或太晚，否则会扰乱你的夜间睡眠。

So this critical period two, or second critical period I should say, during the middle of the day, is a time in which you should be doing certain things and avoiding doing certain things.

所以这个关键时期二，或者我应该说的第二个关键时期，在一天的中间，是一个你应该做某些事情和避免做某些事情的时间。

So that raises the question of whether or not you should also be getting a lot of light, in particular sunlight, throughout the day.

因此这就提出了一个问题：您是否也应该全天接受大量的光照，特别是阳光。

Now, that's something that hasn't been explored too much in the literature until recently when Dr. Samar Attar who's the director of the chronobiology unit at the National Institutes of Mental Health, has decided to do a number of experiments exploring the effects of light on mood and other aspects of brain function and body function when that light is delivered, not just in the morning, which is great for us, but also throughout the day.

直到最近，文献中还没有对这一问题进行过多的探讨，直到最近，美国国立心理健康研究所时间生物学部门主任萨马尔·阿塔尔博士决定进行一系列实验，探索光照射时对情绪以及大脑功能和身体功能其他方面的影响，不仅是在早上（这对我们来说很好），而且在全天都有光照射。

So should you be looking at sunlight or bright artificial lights throughout the day?

那么，您应该全天看着阳光还是明亮的人造光呢？

Now, on the face of it, you might just think, yes, sunlight's great.

现在，从表面上看，您可能会想，是的，阳光很棒。

Provided we're not getting a sunburn and we're not staring at the sun and damaging our eyes, we should get as much sunlight as we possibly can.

只要我们没有被晒伤，也没有盯着太阳而伤害我们的眼睛，我们就应该尽可能多地接受阳光照射。

In fact, we talked about this in the episode on hormones, about how getting light onto as much of our skin as we can throughout the day can really help in the production of testosterone and estrogen in both men and women in healthy ways that improves mood and libido and all sorts of things that are associated with wellbeing.

事实上，我们在关于激素的一集中讨论过这一点，关于如何在一天中尽可能多地照射我们的皮肤，可以真正帮助男性和女性以健康的方式产生睾酮和雌激素，从而改善情绪和性欲以及与健康相关的各种事物。

However, because light is such a powerful stimulus for controlling the timing of your sleepfulness or sleepiness, I should say, and wakefulness, we might want to be cautious about how much light we are viewing in the afternoon, in particular in the early evening hours, right?

然而，因为光对于控制你的睡意或睡意以及清醒的时间来说是一种强大的刺激，所以我们可能需要谨慎对待我们在下午看到的光量，特别是在傍晚时分，对吗？

Well, turns out it's not so straightforward.

好吧，事实证明事情并不那么简单。

Viewing, so sunlight to the eyes, sunlight in the late afternoon and evening hours, so again, depends on time of year, depends on location that you happen to be in.

观看，所以阳光照射到眼睛，下午晚些时候和晚上的阳光，所以同样，取决于一年中的时间，取决于你碰巧所在的位置。

But getting some sunlight in your eyes for, again, maybe five or 10, maybe 30 minutes, depending on how much cloud cover there is, doing that in the afternoon serves an additional beneficial purpose, which is you protect or you inoculate your nervous system against some of the negative effects of bright artificial light or even dim artificial light in the nighttime hours between 10:00 PM and 4:00 AM, which is really critical period three, and we'll talk about what to do and what to not do during critical period three of every 24-hour cycle.

但是，再次让眼睛接受一些阳光照射，可能是 5 或 10 分钟，也可能是 30 分钟，具体取决于云量有多少，在下午这样做还有一个额外的有益目的，即保护您的神经系统，或者让您的神经系统免受明亮的人造光甚至夜间 10:00 到凌晨 4:00 之间昏暗的人造光的负面影响，这实际上是关键时期 3，我们将讨论在关键时期 3 期间该做什么和不该做什么每个 24 小时周期。

But to make it very clear what I'm saying here, get that morning sunlight in your eyes, but also get some sunlight in your eyes in the late afternoon and evening hours when the sun is at so-called low solar angle, when it starts to descend in the sky.

但为了清楚地表达我在这里所说的意思，让早晨的阳光进入你的眼睛，而且在下午晚些时候和傍晚时分，当太阳处于所谓的低太阳角时，当它开始在天空中下降时，让一些阳光进入你的眼睛。

Again, you don't have to stare directly at the sun, although if you can catch a nice, beautiful sunset, go for it.

再说一次，你不必直视太阳，但如果你能看到美丽的日落，那就去吧。

But as the sun starts to descend It triggers those same neurons in your eye that communicate with your circadian clock, but it communicates with a different component or different compartment within the circadian clock.

但当太阳开始落山时，它会触发您眼睛中与生物钟通信的相同神经元，但它与生物钟内的不同组件或不同部分进行通信。

That circadian clock is not just one thing, it's multiple things, and you have what are called morning oscillators and evening oscillators.

生物钟不仅仅是一件事，它是多种事情，你有所谓的早晨振荡器和晚上振荡器。

And to make a long story short, the tool that I'm describing of looking at the sun in the late afternoon and evening, again, blinking is fine, don't stare at the sun, but getting that sunlight in your eyes in the late afternoon and evening signals to that clock that it's evening time and that sleep is coming.

长话短说，我所描述的在下午晚些时候和晚上看太阳的工具，再次眨眼是可以的，不要盯着太阳，但是在下午晚些时候和晚上让阳光进入你的眼睛会向时钟发出信号，表明现在是晚上时间，睡眠即将来临。

It also serves as a second anchor or reference point for your body and your brain to know where it is in time.

它还可以作为您的身体和大脑的第二个锚点或参考点，让您及时了解自己所在的位置。

Remember back to the beginning of the episode when I said your brain and your body and all your organs are locked inside this skin and this skull, and they don't know what's going on in the outside world.

记得回到这一集的开头，我说过你的大脑、你的身体和你所有的器官都被锁在这个皮肤和这个头骨里面，它们不知道外面的世界发生了什么。

Well, that morning sunlight viewing and the other things you do during critical period one, those provide one strong set of signals that it's wake-up time and time to be alert and time to be focused.

嗯，早上的阳光观察和你在关键时期所做的其他事情，这些提供了一组强烈的信号，表明是时候起床、是时候保持警惕、是时候集中注意力了。

And then in the evening, by getting sunlight in your eyes again, and in particular sunlight that comes from low solar angle sunlight, well, that provides a second stimulus or a second reference point that tells your brain and body, "Hey, it's evening.

然后在晚上，通过再次让阳光进入你的眼睛，特别是来自低太阳角阳光的阳光，这提供了第二个刺激或第二个参考点，告诉你的大脑和身体，“嘿，现在是晚上。

The sun is descending." Now you might say, wait, how does the brain and these neurons know the difference between morning light and evening light?

太阳正在落山。”现在你可能会说，等等，大脑和这些神经元如何知道早晨光和晚上光的区别？

It turns out has to do with the particular wavelengths of light that are present in morning versus evening.

事实证明，这与早晨和晚上存在的特定光波长有关。

It's an incredible mechanism, and you are probably familiar with the fact that when the sun is directly overhead, it's really bright white and yellow, and the sky's often blue, and if there's cloud cover, it just comes through as a bunch of bright light.

这是一个令人难以置信的机制，你可能熟悉这样一个事实：当太阳直射头顶时，它真的是明亮的白色和黄色，天空通常是蓝色的，如果有云层，它只会以一束明亮的光线透过。

Well, next time you're out in the morning, take a look at what a sunrise looks like.

好吧，下次你早上出去的时候，看看日出是什么样子的。

There's a lot of yellow-blue contrast, and those yellow-blues signal important specific sets of cells in your eye and brain that it's morning.

有很多黄蓝色对比，这些黄蓝色向你的眼睛和大脑中重要的特定细胞组发出信号，表明现在是早上。

In the evening, you're also going to see yellow and blue, but the ratio of yellows and blues is now changed, and you also see some oranges, and in a really brilliant sunset, you'll see some reds.

在晚上，你也会看到黄色和蓝色，但是黄色和蓝色的比例现在改变了，你还会看到一些橙色，在非常灿烂的日落中，你会看到一些红色。

If you haven't noticed this already, you'll really want to look for this.

如果您还没有注意到这一点，您真的很想寻找一下。

It's kind of fun and cool to look at.

看起来很有趣而且很酷。

Well, those yellows and blues and oranges that you see in the evening sunsets, those signal to your brain and body that evening is there and that nighttime is coming, and they're really establishing a second reference point or wavefront of biological signals that are going to optimize your nighttime hours and your transition into really terrific sleep.

嗯，你在傍晚的日落中看到的那些黄色、蓝色和橙色，这些信号向你的大脑和身体发出傍晚已经到来、夜晚即将到来的信号，它们实际上正在建立第二个参考点或生物信号波前，这将优化你的夜间时间，让你过渡到真正美妙的睡眠。

So now let's talk about what I'm calling critical period three of each 24-hour cycle.

现在我们来谈谈我所说的每个 24 小时周期的第三个关键时期。

So this would be the period of time of late evening, so it might be 6:00 PM for some, depending on when you go to sleep, or 7:00 PM, extending into the hours in which you decide to get into bed and go to sleep, and then throughout the night.

因此，这可能是深夜的一段时间，因此对某些人来说可能是下午 6:00（具体取决于您何时入睡），或者是晚上 7:00，延伸到您决定上床睡觉的时间，然后整个晚上。

There are a number of things that you're going to want to do, and there are a number of things that you are going to want to avoid doing in order to optimize your sleep.

为了优化睡眠，您需要做很多事情，也需要避免做很多事情。

First of all, you're going to want to avoid bright, artificial lights of any color.

首先，您需要避免任何颜色的明亮人造光。

Yes, of any color.

是的，任何颜色。

We haven't talked a lot about blue blockers, lenses that block blue wavelengths or short wavelengths of light.

我们还没有过多讨论蓝光阻挡器、阻挡蓝色波长或短波长光的镜片。

I don't have anything against blue blockers.

我对蓝色阻滞剂没有任何反对意见。

In fact, many people find that blue blockers provide them some relief from headache and some eye strain if they wear blue blockers throughout the day and certainly at night.

事实上，许多人发现，如果他们全天（尤其是晚上）佩戴蓝色阻滞剂，蓝色阻滞剂可以缓解头痛和眼睛疲劳。

But you don't need them, and even if you do wear them, you will find that if lights are very bright, doesn't matter if it's a blue light, a yellow light, or a red light, those bright lights will wake up your brain and body.

但你不需要它们，即使你戴了，你也会发现，如果灯光很亮，不管是蓝光、黄光还是红光，那些明亮的光都会唤醒你的大脑和身体。

They will activate the same mechanisms that were activated early in the day by sunlight.

它们将激活与清晨被阳光激活的相同机制。

However, and here's the really diabolical twist, I mentioned this earlier, but the diabolical twist in the way that your brain and body respond to light is that early in the day, in the morning hours, you need a lot of bright light, ideally from sunlight, to be very alert and to wake up.

然而，这是真正的恶魔般的扭曲，我之前提到过，但你的大脑和身体对光的反应方式的恶魔般的扭曲是，在一天的早些时候，在早上，你需要大量的明亮的光，最好是阳光，才能非常警觉并醒来。

But in the evening hours and nighttime hours, it takes very little light, very few photons, in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep.

但在傍晚和夜间，只需要很少的光、很少的光子就能唤醒你的大脑和身体，扰乱你的生物钟和睡眠。

So what that means is that once the sun goes down, which of course is going to happen at different times of year in different places on Earth, but once the sun goes down, you would be wise to try and dim the lights in your indoor environment most days, right?

那么这意味着一旦太阳落山，这当然会在一年中的不同时间在地球上的不同地方发生，但是一旦太阳落山，您在大多数日子里尝试调暗室内环境的灯光是明智的，对吗？

I realize some nights you're going to throw a party and have people over, you might not want to dim the lights.

我意识到有些晚上你要举办一场聚会并邀请人们过来，你可能不想把灯光调暗。

Some nights, you're going to go out, you might view a lot of bright lights.

有些晚上，你要出去，你可能会看到很多明亮的灯光。

But most nights of your life, you're going to want to dim the lights in your internal environment.

但在您生命中的大多数夜晚，您都会想要调暗内部环境的灯光。

And ideally, the lights that you do use, you would place low in that physical environment.

理想情况下，您使用的灯光应放置在物理环境的较低位置。

So you would try and not use overhead lights, but rather rely on desk lamps or lights even placed low to the floor or even on the floor.

因此，您会尝试不使用头顶灯，而是依靠台灯或甚至放置在低于地板甚至地板上的灯。

If you are going to use light at night, and most people do, I would encourage you to use as little artificial light as is required to carry out the activities you need to require safely.

如果您要在夜间使用灯光（大多数人都会这样做），我建议您在安全开展活动所需的范围内使用尽可能少的人造光。

That could be studying, in which case you might need a little bit more light in order to read or study.

这可能是学习，在这种情况下，您可能需要更多的光线才能阅读或学习。

If you're watching a television show or you're watching something on your computer, dim that screen way, way down, as dim as possible while still, of course, being able to view what you need to view.

如果您正在观看电视节目或正在计算机上观看某些内容，请将屏幕调暗，调低，尽可能调暗，当然，仍然能够查看您需要查看的内容。

Even better, I should say ideally, you would use candlelight and/or moonlight.

更好的是，我应该说理想情况下，您可以使用烛光和/或月光。

Now, some nights the moon is really bright and you actually can use moonlight to go about your usual activities.

现在，有些夜晚月亮非常明亮，您实际上可以利用月光进行日常活动。

Moonlight might seem very, very bright, but actually moonlight is fairly low light intensity.

月光可能看起来非常非常明亮，但实际上月光的光强度相当低。

And candlelight, which can also seem very bright, actually is very low light intensity.

烛光看起来也很明亮，但实际上光强度非常低。

If you're sitting across a table with some candlelight there, and it's a really bright candle, chances are it's only about three to 10 lux, which is very, very little light energy compared to, say, an artificial desk lamp or an overhead light, which is going to be in the area of anywhere from 100 to 1,000 lux.

如果你坐在桌子对面，那里有烛光，而且是非常明亮的蜡烛，那么它的亮度很可能只有 3 到 10 勒克斯，与人造台灯或头顶灯（其亮度在 100 到 1,000 勒克斯之间）相比，这是非常非常小的光能。

So candlelight is fine.

所以烛光是可以的。

Of course, be cautious with open flame, but candlelight is fine, moonlight is fine.

当然，要小心明火，但烛光、月光都可以。

Dimming artificial lights is fine, provided they're dimmed way, way down.

调暗人造灯是可以的，只要它们调暗得多。

And again, try and avoid using overhead artificial lights.

再次强调，尽量避免使用头顶上的人造灯。

The absolute worst lights are going to be overhead fluorescent lights of the sort that you would have in the supermarket or that you would see at a gas station or something of that sort.

最糟糕的灯光绝对是超市或加油站或类似场所的头顶荧光灯。

And I confess there are times in which I'm driving home and it's late at night and I want to be able to get to sleep and I'll need to stop at the grocery store or a gas station or something like that.

我承认，有时我开车回家时已经是深夜了，我想要睡觉，我需要在杂货店或加油站或类似的地方停下来。

I've actually put on sunglasses at night in order to avoid getting that bright light exposure at night, although that's a little bit extreme.

事实上，我在晚上戴上​​了太阳镜，以避免在晚上受到强光照射，尽管这有点极端。

I have done that from time to time because that bright light exposure will absolutely quash, it will eliminate any melatonin that happens to be circulating in your brain and body.

我时常这样做，因为强光照射绝对会消除，它会消除大脑和身体中恰好循环的任何褪黑激素。

Now melatonin, a lot of people think of as a supplement, but melatonin is naturally released as the evening comes about and into the nighttime hours.

现在，很多人认为褪黑激素是一种补充剂，但褪黑激素会随着傍晚的到来和夜间时间而自然释放。

It's a hormone that makes you feel sleepy and allows you to fall asleep.

它是一种让你感到困倦并让你​​入睡的激素。

So viewing bright light in the late evening hours and nighttime hours is really not good for your sleep quality and your ability to fall and stay asleep.

因此，在深夜和夜间观看明亮的光线确实不利于您的睡眠质量以及入睡和保持睡眠的能力。

So for most people, a simple rule of thumb is going to be avoid bright artificial lights of all colors and in particular, overhead bright artificial lights between the hours of 10:00 PM and 4:00 AM.

因此，对于大多数人来说，一个简单的经验法则是避免使用各种颜色的明亮人造灯，特别是晚上 10:00 到凌晨 4:00 之间头顶上明亮的人造灯。

That's right, between 10:00 PM and 4:00 AM, avoid those bright artificial lights as much as possible.

没错，在晚上 10:00 到凌晨 4:00 之间，请尽可能避免那些明亮的人造光。

Use only as much light as is absolutely necessary in order to carry out the routines and activities you need to carry out safely.

仅使用绝对必要的光线，以便安全地进行日常活动和活动。

I should mention that the reason overhead lights are problematic is the same reason why sunlight is so great early in the day, which is that the cells, that is the neurons that can wake up your brain and body through activation of the circadian clock, reside mainly in the bottom half or two-thirds of your neural retina.

我应该提到的是，头顶灯有问题的原因与白天​​阳光如此充足的原因相同，即细胞，即可以通过激活生物钟唤醒大脑和身体的神经元，主要位于神经视网膜的下半部分或三分之二。

And the way the optics of your eyes work is that the cells on the bottom half of your eye view the upper visual field.

眼睛的光学工作原理是，眼睛下半部分的细胞观察上视野。

So this is a beautiful adaptive mechanism that allows these cells to respond to overhead light from sunlight in the early part of the day and throughout the day, but in the evening, if you have bright artificial lights on and those bright artificial lights are overhead lights, it's going to more closely mimic what sunlight does in the evening time, and that turns out to be a bad thing if your goal is to eventually go to sleep.

因此，这是一种美妙的适应性机制，可以让这些细胞在一天的早些时候和全天对来自阳光的头顶光做出反应，但在晚上，如果你打开明亮的人造灯，而这些明亮的人造灯是头顶灯，它会更接近地模仿阳光在晚上的作用，如果你的目标是最终入睡，这会是一件坏事。

So again, do like the Scandinavians do, use lights that are set low in the room at night.

所以，再次像斯堪的纳维亚人一样，在晚上使用房间内较低的灯光。

And if you really want to optimize your sleep-wake cycles, I suppose you could also do the opposite throughout the day.

如果你真的想优化你的睡眠-觉醒周期，我想你也可以全天做相反的事情。

You could really emphasize the use of bright artificial lights and sunlight that comes from above.

您确实可以强调使用明亮的人造光和来自上方的阳光。

And of course, sunlight always comes from above.

当然，阳光总是来自上方。

But if you're working in a given office environment and it's 2:00 PM or 3:00 PM and you want to be as awake as possible, really crank up the overhead lights.

但是，如果您在特定的办公环境中工作，而且时间是下午 2:00 或 3:00，并且您希望尽可能保持清醒，请务必打开头顶的灯。

And then in the evening, which is this critical period three that we're referring to, really try and dim those lights or have them off, or just rely on candlelight or moonlight from the hours of about 10:00 PM until 4:00 AM.

然后在晚上，也就是我们所说的第三个关键时期，从晚上 10:00 到凌晨 4:00 左右，真正尝试调暗灯光或关闭它们，或者仅依靠烛光或月光。

Our good friend Samer Hattar, who's been on this podcast before, Samer is director of the chronobiology unit at the National Institutes of Mental Health.

我们的好朋友萨默·哈塔尔（Samer Hattar）以前参加过这个播客，萨默是美国国立心理健康研究所时间生物学部门的主任。

Well, he's absolutely obsessive about this light stuff and avoiding light at night.

嗯，他对这些光的东西非常着迷，并且在晚上避免光。

In fact, he lives in what I sort of joke is like a cave at night from 9:00 PM until 5:00 AM, which is really his kind of sleep cycle.

事实上，他晚上 9:00 到凌晨 5:00 住在我开玩笑的洞穴里，这确实是他的睡眠周期。

He has his house so dark that you'd be lucky to be able to find a spoon in the kitchen.

他的房子太黑了，如果你能在厨房里找到一把勺子就很幸运了。

In fact, you'd be lucky to find your way down the hallway if you're me.

事实上，如果你是我，你能在走廊里找到路就很幸运了。

But in any case, dim the lights, turn them way, way down.

但无论如何，把灯调暗，把它们调暗。

It will serve you well.

它会很好地为你服务。

It will make it much easier for you to get sleepy and stay sleepy and fall asleep and stay asleep throughout the night.

它会让你更容易困倦、保持困倦、入睡并整夜保持睡眠状态。

Now, not to depart from this critical period three, but if you recall, viewing that afternoon light, right, the low solar angle light as the sun is heading down in the sky, so it could be sunset or what I call circa-sunset, around sunset.

现在，不要偏离第三个关键时期，但如果你还记得，观察那个下午的光，对吧，太阳在天空中落下时的低太阳角光，所以它可能是日落，或者我所说的大约日落，日落前后。

Well, doing that is going to slightly but not completely offset any of the negative effects of viewing artificial light at night.

嗯，这样做会稍微但不能完全抵消夜间观看人造光的任何负面影响。

So I don't want to give people a pass here, but let's say you know that you're going to watch some Netflix at night or you're going to be up late studying and yet you still want to be able to fall and stay asleep.

所以我不想在这里给人们通行证，但假设你知道你要在晚上看一些 Netflix 节目或者你要熬夜学习，但你仍然希望能够入睡并保持睡眠状态。

Definitely make sure you see that evening light.

一定要确保你能看到傍晚的灯光。

There's a great study, we'll provide a link to this study, which showed that if people view evening sunset light or evening sunsets or sunlight right around the time of sunset, it really serves to inoculate or offset some, again some, not all, of the negative effects of artificial light between the hours of 10:00 PM and 4:00 AM.

有一项很棒的研究，我们将提供该研究的链接，该研究表明，如果人们在日落时分观看傍晚的日落光或黄昏的日落或阳光，它确实可以预防或抵消晚上 10:00 到凌晨 4:00 之间人造光的一些（但不是全部）负面影响。

Now that's light, but as you recall, we also have this tool related to temperature.

现在这很简单，但正如您所记得的，我们还有这个与温度相关的工具。

And you're probably not going to be surprised that the way to leverage temperature in the evening is the exact opposite of the way that you want to leverage temperature early in the day.

而且，您可能不会感到惊讶的是，晚上利用温度的方式与白天利用温度的方式完全相反。

Early in the day, temperature increases from cold showers or exercise, et cetera, wake you up.

清晨，冷水淋浴或运动等导致体温升高，让您醒来。

What that means is that taking a cold shower late at night is probably a bad idea.

这意味着深夜洗冷水澡可能不是一个好主意。

Rather, taking a nice hot bath or a sauna, you might think would heat up your body, and indeed that's what happens if you stay in a very long time.

相反，您可能认为洗个热水澡或蒸桑拿会让您的身体变暖，事实上，如果您呆在里面很长时间，就会发生这种情况。

But if you do a hot tub or a hot bath or a sauna in the evening and you don't stay in for more than 20 or 30 minutes and you get out, you take maybe a cool-ish shower or a warm shower, then what happens is there's a compensatory cooling off of your core body temperature for the reasons we discussed earlier, and your body temperature will drop by one to three degrees, and it will make it much easier to get into sleep.

但如果你晚上洗个热水澡、洗热水澡或洗桑拿，在室内呆的时间不超过 20 或 30 分钟，然后出去，洗个凉水澡或温水澡，那么你的核心体温就会因为我们之前讨论过的原因而得到补偿性降温，你的体温会下降一到三度，这会让你更容易入睡。

So if you're somebody that enjoys hot baths, hot showers, or hot tubs, evening and nighttime is going to be the best time to do that if your goal is to facilitate sleep.

因此，如果您喜欢泡热水澡、热水淋浴或热水浴缸，并且您的目标是促进睡眠，那么傍晚和夜间将是泡热水澡的最佳时间。

Similarly, you should try and make your sleeping environment pretty cool if not cold.

同样，您应该尝试让您的睡眠环境即使不冷也相当凉爽。

Now, that doesn't mean you need to be cold while you're asleep.

现在，这并不意味着您在睡觉时需要保持寒冷。

You can get under as many blankets as you need, but it's a good idea to make your sleeping environment cool.

您可以根据需要盖上尽可能多的毯子，但最好让您的睡眠环境保持凉爽。

In fact, drop the temperature in that sleeping environment by at least three degrees and you'll be happy that you did.

事实上，只要将睡眠环境的温度降低至少三度，您就会很高兴自己做到了。

Now some people rely on things like Eight Sleep.

现在有些人依赖诸如“八眠”之类的东西。

I use that, one of these controllable temperature mattress covers.

我用的是其中一个可控温度床垫套。

Other people would simply do this by putting a fan in the room or opening a window.

其他人只需在房间里放一个风扇或打开窗户即可。

Again, depends on time of year, depends on technology, depends on budgets, et cetera.

同样，取决于一年中的时间、取决于技术、取决于预算等等。

But you're going to want to sleep in a relatively cool or cold sleeping environment and then layer on the blankets as needed to stay asleep.

但您需要在相对凉爽或寒冷的睡眠环境中睡觉，然后根据需要盖上毯子以保持睡眠。

And I say as needed because one of the things that you're going to do in your sleep Or if you happen to wake up is if you're too warm, you're going to put a foot or a hand out from under those blankets.

我之所以说“根据需要”，是因为你在睡觉时要做的一件事，或者如果你碰巧醒来，就是如果你太热了，你会把一只脚或一只手从毯子下面伸出来。

And the reason for doing that is very logical once you understand the mechanism.

一旦你理解了这个机制，这样做的原因就非常合乎逻辑了。

You have special portals.

你有特殊的门户。

You essentially have ways of passing heat, excuse me, in and out of your body, primarily through the palms of your hands, the upper half of your face, and the bottoms of your feet through so-called glabrous skin.

对不起，你基本上有办法将热量传入和传出你的身体，主要是通过你的手掌、上半张脸和脚底，通过所谓的无毛皮肤。

This was covered in the episode with Dr. Craig Heller from the biology department at Stanford.

斯坦福大学生物系的克雷格·海勒博士在这一集中对此进行了报道。

If you lower the temperature in your sleeping environment, so lower the temperature in that room, or use a controllable mattress cover that can cool down like Eight Sleep or something of that sort, it's naturally going to make your sleep environment cooler.

如果你降低睡眠环境的温度，降低房间的温度，或者使用像八睡之类的可以降温的可控床垫套，自然会让你的睡眠环境变得凉爽。

And if you're too warm under the blankets, all you have to do is extend a hand or a foot out from under those blankets.

如果你在毯子下太热，你所要做的就是从毯子下面伸出一只手或一只脚。

Whereas, if the sleeping environment that you're in is too warm, there's very little you can do to cool off besides push off those blankets.

然而，如果您所处的睡眠环境太热，除了推开毯子之外，您几乎无法采取任何措施来降温。

So for instance, if you're too warm and you're waking up in the middle of the night, which is what happens if you get too warm, you'll push off those blankets.

举例来说，如果你太热了，你在半夜醒来，如果你太热了就会发生这种情况，你就会推开那些毯子。

But if the room is too warm, well, what are you going to do?

但如果房间太热，那么，你该怎么办？

You'd probably have to put your hands into some cool water or take a coolish shower or something for a couple of seconds.

您可能需要将手放入冷水中或洗个凉水澡或其他什么东西几秒钟。

That's not very practical.

这不太实用。

Better to just keep the sleeping environment cool.

最好保持睡眠环境凉爽。

I'm not a big fan of people putting socks on while they sleep, or I should say I'm not a fan of putting socks on while I sleep because that eliminates this glabrous skin portal on the bottoms of one's feet.

我不太喜欢人们在睡觉时穿袜子，或者我应该说我不喜欢在睡觉时穿袜子，因为这样会消除脚底的无毛皮肤入口。

So for those of you that have heard, wear socks while you sleep, that works great for people that tend to run too cold while they sleep and wake up because their feet get cold.

因此，对于那些听说过“睡觉时穿袜子”的人来说，这对于那些在睡觉时容易感到寒冷并因脚部变冷而醒来的人来说非常有效。

But if you're somebody who wakes up in the middle of the night, chances are you're waking up because you're getting too warm, and the best thing that you could do is to cool or lower the temperature in the room that you're sleeping and not wear socks.

但如果你是一个半夜醒来的人，那么你醒来的原因很可能是因为你太热了，你能做的最好的事情就是让你睡觉的房间降温或降低温度，并且不穿袜子。

Get under as many blankets as you need to fall asleep, and then across the night, you'll naturally just move a hand or a foot or all hands and feet out from under those blankets to cool off because of the relationship between temperature and sleep.

入睡时盖上尽可能多的毯子，然后整个晚上，由于温度和睡眠之间的关系，您自然会从毯子下移出一只手或一只脚或所有手和脚来降温。

That is dropping your core body temperature one to three degrees gets you into sleep and helps you stay asleep.

将您的核心体温降低一到三度可以让您进入睡眠并帮助您保持睡眠状态。

So let's say you do exercise late in the day and you're finding yourself very alert in the evening and you need to fall asleep.

假设您在一天中晚些时候进行锻炼，并且发现自己在晚上非常警觉并且需要入睡。

Or let's say you've exercised and you needed four cups of espresso in order to do that exercise.

或者假设您已经锻炼过，并且需要四杯浓缩咖啡才能进行该锻炼。

Well, there are a few things that you can do to try and bring your nervous system down into more state of calmness, and you can do that also by lowering your core body temperature.

嗯，你可以做一些事情来尝试让你的神经系统进入更平静的状态，你也可以通过降低你的核心体温来做到这一点。

One of those I already talked about before, taking a nice hot shower or a hot bath, and then getting out and cooling off will decrease your body temperature.

我之前已经谈到过其中之一，洗个热水澡或洗个热水澡，然后出去凉快一下，这样可以降低你的体温。

Maybe not enough to get you into sleep if you have a ton of caffeine in your system.

如果您体内含有大量咖啡因，可能不足以让您入睡。

But again, you can use this mechanism of temperature shifts to wake up, or temperature shifts to fall asleep in ways that really can help you overcome some of the irregularities in your sleep-wake cycle and exercise cycle, et cetera.

但同样，您可以利用这种温度变化机制来醒来，或通过温度变化入睡，这确实可以帮助您克服睡眠-觉醒周期和运动周期等中的一些不规则现象。

Because of course, nobody's perfect.

当然，因为没有人是完美的。

Some days we end up having to work out in the afternoon or we'll miss the workout entirely.

有时我们最终不得不在下午锻炼，否则我们将完全错过锻炼。

Other days, we end up having that cup of coffee in the afternoon with a friend, and then we have a hard time falling asleep.

其他日子，我们下午和朋友喝了一杯咖啡，然后就很难入睡。

So you can use these tools not just in their optimized form, being absolutely obsessive and compulsive about exactly when you do each of those tools.

因此，您不仅可以以优化的形式使用这些工具，而且对何时使用这些工具绝对有强迫性。

That would be wonderful, but life happens, as they say, and some days you're going to feel too alert at night and you want to fall asleep.

那太好了，但正如人们所说，生活总是会发生，有时你会在晚上感到过于警觉，想要入睡。

Or you've got to get up especially early the next morning and you're not somebody who normally goes to bed at 10:00 PM.

或者您第二天早上必须起得很早，而您通常不会在晚上 10:00 睡觉。

Well, that's when something like a hot bath or a sauna can really benefit you because it can adjust your temperature rhythm accordingly.

嗯，这就是像热水浴或桑拿这样的东西对你真正有益的时候，因为它可以相应地调整你的温度节奏。

I would be remiss if I didn't touch on alcohol and CBD and THC.

如果我没有提到酒精、CBD 和 THC，那就是我的失职。

I always get questions about these, and I should say, of course, many places, but not all, THC is illegal, although there are medical uses and some places it's decriminalized, other places it's legal.

我总是收到关于这些的问题，当然，我应该说，在很多地方，但不是全部，THC 是非法的，尽管有医疗用途，并且有些地方它已合法化，而其他地方它是合法的。

Alcohol, of course, is consumed almost as frequently as caffeine is consumed.

当然，人们饮用酒精的频率几乎与饮用咖啡因的频率一样。

I personally don't drink alcohol.

我个人不喝酒。

I don't have anything against it per se.

我本身并没有什么反对的。

I just don't tend to enjoy it.

我只是不喜欢享受它。

One of the reasons I don't enjoy it is if I drink alcohol, I simply fall asleep.

我不喜欢喝酒的原因之一是如果我喝酒，我就会睡着。

So that doesn't really accomplish any of the things that I really want to accomplish because the sleep that one gets after drinking alcohol is greatly disrupted sleep.

因此，这并没有真正实现我真正想要完成的任何事情，因为饮酒后的睡眠会极大地扰乱睡眠。

Hate to break it to you, but that's the truth.

不想向你透露，但这就是事实。

And when Dr. Matt Walker came on this podcast, he said exactly the same thing.

当马特·沃克博士出现在这个播客上时，他说了完全相同的事情。

While THC and alcohol do help some people fall asleep and maybe even stay asleep, the architecture of that sleep is suboptimal compared to the sleep they would get without alcohol or THC in their system.

虽然 THC 和酒精确实可以帮助一些人入睡，甚至可能保持睡眠状态，但与系统中没有酒精或 THC 的睡眠相比，这种睡眠的结构并不理想。

So I'm not here to tell you what to do or not to do.

所以我来这里不是为了告诉你该做什么或不该做什么。

I'm certainly not the substance police.

我当然不是缉毒警察。

That's not my role.

那不是我的角色。

I'm just reporting to you the biology.

我只是向你报告生物学。

If your sleep is not restoring you to the extent that you feel it should, or if you are regularly relying on a drink or two in order to fall asleep or THC in order to fall asleep, that is disrupting your total pattern of sleep.

如果您的睡眠没有使您恢复到您认为应该的程度，或者如果您经常依靠一两杯饮料或 THC 来入睡，那么这就会扰乱您的整体睡眠模式。

However, I do realize that nowadays a lot of people are relying on THC and/or CBD, especially edible forms, in order to fall and stay asleep.

然而，我确实意识到，现在很多人都依靠 THC 和/或 CBD，尤其是可食用的形式来入睡和保持睡眠。

And we can just acknowledge the data.

我们只能承认这些数据。

It does seem that there's an anxiety-lowering effect of some of those compounds that do help people who have a hard time falling and staying asleep because of reasons related to anxiety.

其中一些化合物似乎确实具有降低焦虑的作用，确实可以帮助那些因焦虑相关原因而难以入睡和保持睡眠的人。

Although in a moment, we'll talk about some supplements and supplement protocols that can also assist in the ability to fall and stay asleep and that can adjust anxiety and that do not seem to disrupt sleep architecture in negative ways and in fact can enhance the depth and quality of sleep architecture.

虽然稍后我们将讨论一些补充剂和补充剂方案，它们也可以帮助入睡和保持睡眠的能力，可以调整焦虑，并且似乎不会以负面方式破坏睡眠结构，实际上可以增强睡眠结构的深度和质量。

Okay, so you've done everything correctly up until now.

好的，到目前为止您所做的一切都是正确的。

You got your morning routine from critical period one.

你从第一关键时期就开始了早晨的例行公事。

You got your afternoon routine.

你有下午的例行公事。

You saw some sunlight in the afternoon.

下午你看到了一些阳光。

You avoided caffeine in the eight hours or 10 hours before bedtime.

您在睡前 8 小时或 10 小时内避免摄入咖啡因。

You're not drinking alcohol.

你没有喝酒。

You've cooled down the room.

你已经让房间变凉了。

You're doing all these things right.

你做的所有这些事情都是正确的。

You've dimmed the lights, et cetera, et cetera.

你把灯调暗了，等等。

What else can we do in order to optimize our sleep?

我们还能做些什么来优化我们的睡眠？

Well, I always say behavioral tools first, then look to nutrition, then if necessary, look to supplementation, and then if still necessary, look to prescription drugs, obviously prescribed by a board-certified physician.

嗯，我总是先说行为工具，然后寻找营养，然后如果有必要的话，寻找补充剂，然后如果仍然有必要，寻找处方药，显然是由经过委员会认证的医生开出的。

Well, we've talked a lot about the behavioral tools for critical period three.

嗯，我们已经讨论了很多关于第三个关键时期的行为工具。

We have not talked a lot about the supplementation-based tools There are supplements that for most people will greatly improve their ability to fall and stay asleep.

我们还没有过多讨论基于补充剂的工具 对于大多数人来说，有些补充剂将极大地提高他们的入睡和保持睡眠的能力。

And the three main supplements in that category or that kit of sleep supplements, and I've talked about these before, are magnesium threonate, so T-H-R-E-O-N-A-T-E, apigenin, A-P-I-G-E-N-I-N, apigenin, and theanine, T-H-E-A-N-I-N-E, theanine.

该类别或该睡眠补充剂套件中的三种主要补充剂，我之前已经讨论过，是苏糖酸镁，所以 T-H-R-E-O-N-A-T-E，芹菜素，A-P-I-G-E-N-I-N，芹菜素和茶氨酸，T-H-E-A-N-I-N-E，茶氨酸。

Now, some important things to point out about Mag Threonate, as it's called, apigenin, and theanine.

现在，关于苏糖酸镁（它被称为芹菜素和茶氨酸），需要指出一些重要的事情。

First of all, you don't necessarily need to take all three, although many people get a synergistic effect from taking all three.

首先，你不一定需要同时服用这三种药物，尽管许多人通过服用这三种药物可以获得协同效应。

In fact, you may not even need to take even one.

事实上，您可能甚至不需要服用一粒。

What I recommend is that if you're already doing all the behavioral tools regularly and you're still having trouble falling asleep and staying asleep, well then you might try one of the supplements within this sleep stack.

我的建议是，如果您已经定期执行所有行为工具，但仍然难以入睡和保持睡眠状态，那么您可以尝试此睡眠组合中的一种补充剂。

They do have fairly wide margins for safety, although I should also say anytime you're going to add or remove something from your supplement protocol or your nutritional program, you definitely want to talk to your physician.

它们确实有相当大的安全范围，尽管我还应该说，每当您要在补充剂方案或营养计划中添加或删除某些内容时，您一定要咨询您的医生。

I don't just say that to protect us, I say that to protect you.

我这么说不仅是为了保护我们，也是为了保护你们。

But for most people, the margins of safety on these things are going to be pretty broad.

但对于大多数人来说，这些事情的安全边际将相当广泛。

A couple of notes about dosages.

关于剂量的一些注意事项。

For some people, the dosages of any one or several of the supplements I mentioned will be zero.

对于某些人来说，我提到的任何一种或几种补充剂的剂量将为零。

That is, you won't need them in order to get and stay asleep most nights of your life.

也就是说，您一生中的大多数夜晚都不需要它们来入睡。

That's terrific if you don't need them.

如果您不需要它们，那就太棒了。

For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.

然而，对于许多人来说，服用 145 毫克苏糖酸镁可能非常有益。

That's the dosage that most people will benefit from.

这是大多数人都会受益的剂量。

Some people need to go a little higher, some people need to go a little bit lower.

有些人需要走高一点，有些人需要走低一点。

One of the reasons that we've been pointing people towards single ingredient formulations these days is because it allows people to adjust the dosage of one component of a so-called sleep stack without having to disrupt the dosage of another component and so on.

如今，我们一直向人们推荐单一成分配方的原因之一是，它允许人们调整所谓的睡眠堆栈中一种成分的剂量，而不必破坏另一种成分的剂量等。

It also allows people to try just one element within the sleep stack without having to purchase and try the others, which is a problem if you're buying a blend of a lot of different ingredients.

它还允许人们只尝试睡眠堆栈中的一种元素，而无需购买并尝试其他元素，如果您购买的是许多不同成分的混合物，那么这就是一个问题。

So 145 milligrams of magnesium threonate, 50, five-zero, milligrams of apigenin, and again, you could just take the apigenin on its own, and 100 to 400 milligrams of theanine taken, again, alone or in combination with the other supplements mentioned in this stack.

因此，145 毫克苏糖酸镁、50 毫克、五零毫克芹菜素，您可以单独服用芹菜素，然后再服用 100 至 400 毫克茶氨酸，单独服用或与本堆栈中提到的其他补充剂结合使用。

Many people find allows them to get really drowsy and fall asleep, sleep really deeply, and they feel much more refreshed the next day and they don't have a grogginess to them.

许多人发现它可以让他们变得非常困倦并入睡，睡得非常沉，第二天他们会感觉更加精神焕发，并且不会感到昏昏沉沉。

Now, a couple of notes about these different supplements.

现在，关于这些不同补充剂的一些注意事项。

About 5% of people report that magnesium threonate really disrupts their gut.

大约 5% 的人表示苏糖酸镁确实会扰乱他们的肠道。

It gives them diarrhea or gastric distress, in which case, don't take it.

它会使他们腹泻或胃部不适，在这种情况下，不要服用。

If magnesium threonate disrupts your gut or your digestion to a point where it's uncomfortable or at all and you don't like it, don't take any of it.

如果苏糖酸镁会扰乱您的肠道或消化，使您感到不舒服或根本不舒服，并且您不喜欢它，请不要服用。

The proper dosage for you, in other words, would be zero milligrams.

换句话说，适合您的剂量是零毫克。

Now, in a slightly different way, many people who can tolerate magnesium threonate or really thrive on magnesium threonate and like apigenin might find that theanine, even at the lowest dose of 100 milligrams, because again, the range is 100 to 400 milligrams, that theanine gives them such vivid dreams that they actually find it disruptive, or they wake up in the middle of the night, or they find that the sleep that they're getting is kind of anxiety-ridden because of the intensity of those dreams.

现在，以稍微不同的方式，许多能够耐受苏糖酸镁或真正依靠苏糖酸镁和芹菜素而茁壮成长的人可能会发现茶氨酸，即使是最低剂量 100 毫克，因为同样，范围是 100 到 400 毫克，茶氨酸给他们带来如此生动的梦，以至于他们实际上发现它具有破坏性，或者他们在半夜醒来，或者他们发现他们的睡眠质量很差。由于这些梦的强度而感到有点焦虑。

So some people might choose to leave theanine out of the sleep stack and just take magnesium threonate or apigenin.

因此，有些人可能会选择将茶氨酸排除在睡眠堆栈之外，而只服用苏糖酸镁或芹菜素。

Again, some people might leave magnesium threonate out of the sleep stack.

同样，有些人可能会将苏糖酸镁排除在睡眠堆栈之外。

Again, all of this is really about finding the supplementation protocol that's ideal for you.

再说一遍，所有这一切实际上都是为了找到最适合您的补充方案。

I should mention that whether or not you're taking one or two or three of the components of the sleep stack, the ideal time to take those is 30 to 60 minutes before bedtime, especially if you haven't had anything to eat for the three hours or so before bedtime.

我应该提到的是，无论您是否服用睡眠组合中的一种、两种或三种成分，理想的服用时间是睡前 30 至 60 分钟，特别是如果您在睡前三个小时左右没有吃任何东西的话。

I confess that oftentimes I'll have a little bit of a snack late in the evening, some berries or something.

我承认我经常在深夜吃点零食，一些浆果什么的。

I try not to eat too close to bedtime, but some evenings, just because of work schedule, I'll get home late, it'll be 9:00 PM, and I'll eat a big meal, and then I'll take the sleep stack and fall asleep.

我尽量不要在临近睡觉时间吃东西，但有些晚上，只是因为工作安排，我会很晚回家，到了晚上 9:00，我会吃一顿大餐，然后我会带着睡眠堆栈入睡。

Every once in a while, that just so happens.

每隔一段时间，这种事就会发生。

Nobody's perfect.

没有人是完美的。

Certainly, I'm not.

当然，我不是。

But that sleep stack can be very beneficial, and I do think that it's preferable to melatonin.

但睡眠堆栈可能非常有益，而且我确实认为它比褪黑激素更好。

Here's the reason.

原因如下。

First of all, melatonin is a hormone that you endogenously make.

首先，褪黑激素是您内源产生的一种激素。

You now know a lot about melatonin and its control by light, meaning light inhibits it or eliminates it.

您现在对褪黑激素及其受光的控制有了很多了解，这意味着光会抑制或消除它。

Darkness promotes it.

黑暗促进了它。

And melatonin indeed can help us fall asleep, but the dosages of melatonin that are contained in most commercial products is far, far, far greater than what we would make endogenously.

褪黑激素确实可以帮助我们入睡，但大多数商业产品中所含的褪黑激素的剂量远远大于我们内源产生的剂量。

So it's really supraphysiological.

所以这确实是超生理的。

So that's of concern because melatonin is not just responsible for making us sleepy and fall asleep, it also does things like interacts with other hormone systems, testosterone and estrogen, even in the puberty system in kids.

所以这是令人担忧的，因为褪黑激素不仅使我们感到困倦和入睡，它还与其他激素系统、睾酮和雌激素相互作用，甚至在儿童的青春期系统中也是如此。

Is taking melatonin every once in a while a problem for adjusting to jet lag, et cetera?

每隔一段时间服用褪黑激素是否会对适应时差等产生问题？

Probably not.

可能不会。

I would even say no. But taking it chronically over time, especially kids taking it chronically over time, can potentially be problematic.

我什至会说不。但随着时间的推移，尤其是孩子长期服用，可能会出现问题。

So at least in my opinion, these other supplements are going to be preferable to melatonin.

因此，至少在我看来，这些其他补充剂比褪黑激素更可取。

Now, as I mentioned at the beginning of today's episode, there are some other things that I certainly take every once in a while and that other people might consider taking in addition to the sleep stack I talked about before or in place of that sleep stack if that sleep stack doesn't work well for them.

现在，正如我在今天这一集开始时提到的，我肯定会时不时地服用一些其他东西，并且其他人可能会考虑在我之前谈到的睡眠堆栈之外服用这些东西，或者如果该睡眠堆栈对他们来说效果不佳，则可以代替该睡眠堆栈。

So every third or fourth night, I will take two grams of glycine and 100 milligrams of GABA in addition to the standard sleep stack that I talked about before.

因此，每隔第三或第四个晚上，除了我之前谈到的标准睡眠堆栈外，我还会服用 2 克甘氨酸和 100 毫克 GABA。

So I'm taking Mag Threonate, apigenin, theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.

所以我服用苏糖酸镁、芹菜素、茶氨酸，然后我还会服用两克甘氨酸和 GABA，我发现这极大地增强了我入睡的能力。

But the reason I only add glycine and GABA every third or fourth night is that if I take it too often, I find that the entire sleep stack doesn't work quite as effectively.

但我每第三个或第四个晚上才添加甘氨酸和 GABA 的原因是，如果我服用得太频繁，我会发现整个睡眠堆栈不会那么有效。

I don't know exactly why this is the case case, but in any event, that's what I do.

我不知道为什么会出现这种情况，但无论如何，这就是我所做的。

And more recently, I've also started using inositol, in particular myo-inositol.

最近，我也开始使用肌醇，特别是肌醇。

Every other night, I'll take 900 milligrams of myo-inositol in addition to MAG3 and apigenin and theanine, and not on the nights when I take glycine and GABA.

每隔一天晚上，除了 MAG3、芹菜素和茶氨酸之外，我还会服用 900 毫克肌醇，而不是在服用甘氨酸和 GABA 的晚上。

So I'm adding 900 milligrams of inositol to the standard sleep stack of MAG3 and theanine and apigenin.

因此，我在 MAG3、茶氨酸和芹菜素的标准睡眠堆栈中添加了 900 毫克肌醇。

And what I find is not only does it greatly enhance my ability to fall asleep quickly, but if I wake up in the middle of the night, which I often do to use the bathroom, I find it very, very easy to fall back asleep.

我发现它不仅大大增强了我快速入睡的能力，而且如果我在半夜醒来（我经常这样做去洗手间），我发现它非常非常容易重新入睡。

Whereas when I don't take inositol every other night or so, I find that if I wake up in the middle of the night, it's a bit more of a challenge to fall back asleep.

然而，当我每隔一晚不服用肌醇时，我发现如果我在半夜醒来，重新入睡就有点困难了。

So inositol has a number of different uses that have been discussed in terms of mental health and in terms of adjusting anxiety for its daytime use.

因此，肌醇有许多不同的用途，这些用途已在心理健康和调节白天使用的焦虑方面进行了讨论。

What I'm talking about is taking 900 milligrams of myo-inositol also 30 to 60 minutes before sleep, along with the standard sleep stack, and I found that to be immensely beneficial.

我所说的是在睡前 30 到 60 分钟服用 900 毫克肌醇，以及标准睡眠堆栈，我发现这非常有益。

I also noticed that it has a pretty long tail of anxiety suppression throughout the day.

我还注意到它全天都有很长的焦虑抑制尾巴。

And I'm not somebody who suffers from anxiety, but I have to say it just has led me to feel a bit calmer throughout the day.

我不是一个患有焦虑症的人，但我不得不说，这让我一整天都感到平静一些。

And I don't really know how to say this except in subjective terms, to feel a bit more buffered against or resilient against stress events.

我真的不知道该怎么说，除非从主观角度来说，感觉对压力事件有更多的缓冲或恢复力。

And if you look at the literature on inositol and its interactions with the serotonin system and other systems, that all makes sense as to why that would be the case.

如果您查看有关肌醇及其与血清素系统和其他系统相互作用的文献，就会明白为什么会出现这种情况。

So we'll provide links to our so-called sleep kit, which is part of our neural network newsletter.

因此，我们将提供所谓的睡眠套件的链接，这是我们的神经网络时事通讯的一部分。

It's a zero-cost newsletter where you can access this information about supplements and other behavioral tools for sleep in list form.

这是一份零成本时事通讯，您可以通过列表形式获取有关补充剂和其他睡眠行为工具的信息。

But that sleep kit doesn't include some of the newer information that I've provided this episode, in particular, the information about inositol and what I'm finding to be the very beneficial use of inositol for the ability to fall back asleep after waking up in the middle of the night, which is something that a lot of people struggle with.

但该睡眠套件不包括我在这一集中提供的一些新信息，特别是有关肌醇的信息，以及我发现肌醇对于半夜醒来后重新入睡的非常有益的用途，这是很多人都在努力解决的问题。

Now, that's supplementation for falling and staying asleep, but we can return to the behavioral tools also as powerful levers and tools for falling asleep and getting back to sleep.

现在，这是对入睡和保持睡眠的补充，但我们可以回到行为工具，将其作为入睡和重新入睡的强大杠杆和工具。

And again, we look to NSDR, Non-Sleep Deep Rest, or the Reveri app as a way to do that.

我们再次将 NSDR、非睡眠深度休息或 Reveri 应用程序视为实现这一目标的方法。

As I mentioned earlier, the Reveri app has been developed on the basis of really high-quality, peer-reviewed research, both clinical and non-clinical, by my colleague David Spiegel, who's our associate chair of psychiatry at Stanford.

正如我之前提到的，Reveri 应用程序是在真正高质量、经过同行评审的临床和非临床研究的基础上开发的，由我的同事、斯坦福大学精神病学副主任 David Spiegel 开发。

It's a wonderful tool.

这是一个很棒的工具。

It does carry a cost after the initial seven-day trial.

在最初的 7 天试用后，它确实会产生费用。

I can tell you what the cost on that is so you can get a sense, because I do realize that anything that carries a cost, for some people, it won't be accessible.

我可以告诉你这样做的成本是多少，这样你就可以有所了解，因为我确实意识到，任何需要成本的东西，对于某些人来说，都是无法获得的。

Right now, Reveri, and I should just mention they didn't pay us for an ad read.

现在，Reveri 和我应该提一下，他们没有付钱给我们阅读广告。

I'm just telling you what they told me so that I can accurately report what it costs to use Reveri.

我只是告诉您他们告诉我的内容，以便我可以准确地报告使用 Reveri 的费用。

They have a monthly subscription to use the Reveri app at $14.99.

他们每月订阅 Reveri 应用程序，价格为 14.99 美元。

You do get the seven-day free trial.

您确实可以获得 7 天免费试用。

They have a yearly subscription of $99.99 with a seven-day free trial, and they have a lifetime purchase, one-time purchase of $249 with no trial.

他们的年度订阅费为 99.99 美元，可享受 7 天的免费试用；他们的终身购买、一次性购买费为 249 美元，无需试用。

It right now is only available for Apple, not for Android, but they are, yes, going to have it available for Android soon.

目前它仅适用于 Apple，不适用于 Android，但他们很快就会将其提供给 Android。

There's a sign-up list there.

那里有一个报名名单。

I should mention that while the cost might seem high, if you compare that cost to, say, supplements or you compare that cost to a poor night's sleep over time, the cost, at least to me, seems somewhat modest.

我应该提到的是，虽然成本可能看起来很高，但如果你将该成本与补充剂进行比较，或者将其与长期睡眠质量不佳进行比较，那么至少对我来说，成本似乎有些适中。

Certainly within range for a number of people, but I acknowledge not within range for other people, which is why I also want to point to zero-cost tools.

对于许多人来说当然在范围内，但我承认对于其他人来说不在范围内，这就是为什么我也想指出零成本工具。

And the zero-cost tool for getting asleep, staying asleep, and falling back asleep is going to be NSDR.

NSDR 是帮助入睡、保持睡眠和重新入睡的零成本工具。

We'll put a link to a Non-Sleep Deep Rest protocol that's available on YouTube, so available to anybody, zero cost, provided you have an internet connection.

我们将在 YouTube 上提供一个非睡眠深度休息协议的链接，只要您有互联网连接，任何人都可以零成本使用。

Again, dim the screen if you're going to turn that on late at night.

再次强调，如果您要在深夜打开屏幕，请调暗屏幕。

And there are a number of other yoga nidra scripts and apps and sources around the internet, in particular on YouTube, that are zero cost that you could use if the Reveri app is outside your price range or is not preferable to you, et cetera.

互联网上（尤其是 YouTube）上还有许多其他瑜伽休息术脚本、应用程序和来源，如果 Reveri 应用程序超出您的价格范围或不适合您等，您可以使用这些零成本的资源。

When I wake up in the middle of the night, it's usually to use the restroom.

当我半夜醒来时，通常是去洗手间。

I'll go use the restroom.

我去一下洗手间。

I'll keep the lights as dim as possible.

我会让灯光尽可能调暗。

I'll get back into bed, and if I find that it's easy to fall asleep, great, I'm asleep.

我会回到床上，如果我发现很容易入睡，那就太好了，我睡着了。

And if not, then I will generally plug in the Reveri app.

如果没有，那么我通常会插入 Reveri 应用程序。

They have a fall-back-asleep hypnosis.

他们有一种倒退催眠的状态。

And 99 times out of 100, I'm back asleep within minutes, and I don't wake up until morning.

一百次中有九十九次，我会在几分钟内重新入睡，直到早上才醒来。

Now, very briefly, I just want to touch on some tools that are very commonly used by many people out there.

现在，非常简单地，我只想谈谈许多人非常常用的一些工具。

And believe it or not, there is peer-reviewed science on things like eye masks.

不管你信不信，像眼罩这样的东西是有经过同行评审的科学的。

Do eye masks improve your ability to stay asleep?

眼罩可以提高您的睡眠能力吗？

And indeed, they do, provided they are not too tight and provided that the room is cool enough.

事实上，只要它们不是太紧并且房间足够凉爽，它们就可以。

Why?

为什么？

Well, eye masks cover the upper half of your face, which is where glabrous skin is localized.

嗯，眼罩覆盖了你脸上的上半部分，这是无毛皮肤的局部区域。

Remember, palms of the hands, bottoms of feet, glabrous skin on the face.

记住，手掌、脚底、脸上无毛的皮肤。

So a lot of people who wear eye masks will wake up because they're too warm if the room is too warm.

所以很多戴眼罩的人如果房间太热就会因为太热而醒来。

So if you're going to use an eye mask to keep light out, definitely make sure the room and your sleep environment and your bed are cool enough in order for you to stay asleep.

因此，如果您要使用眼罩遮光，请务必确保房间、睡眠环境以及床足够凉爽，以便您保持睡眠状态。

In addition, I get a lot of questions about earplugs.

此外，我还收到很多关于耳塞的问题。

Here's the deal with earplugs.

这是耳塞的处理。

Some people find that earplugs are very beneficial because, of course, they prevent the entrance of sound into the ear that could wake us up.

有些人发现耳塞非常有益，因为它们当然可以防止声音进入耳朵，从而唤醒我们。

But some people find that the sound of their own beating of their own heart can be disruptive, and they get a sort of humming in their head when they have those earplugs in.

但有些人发现自己的心跳声可能会造成干扰，当他们戴上耳塞时，他们的大脑会发出嗡嗡声。

I'm one such person, although I have family members that like using earplugs when they sleep.

我就是这样的人，尽管我有家人喜欢在睡觉时使用耳塞。

So it's really up to you.

所以这真的取决于你。

You have to see whether or not those earplugs help or disrupt your sleep.

您必须看看这些耳塞是否有助于或扰乱您的睡眠。

For me, they're no good.

对我来说，他们都不好。

For some people, they really enjoy them.

对于某些人来说，他们真的很喜欢它们。

I don't use an eye mask unless I'm sleeping in a really bright environment or I need to sleep on a plane and things of that sort.

我不使用眼罩，除非我在非常明亮的环境中睡觉，或者我需要在飞机上睡觉或类似的事情。

Other tools that I'll just mention that have peer-reviewed research to support them, elevating your feet either with a pillow or by elevating the end of your bed by about three to five degrees can be really beneficial for increasing the depth of sleep because of the so-called glymphatic washout.

我刚刚提到的其他工具有经过同行评审的研究来支持它们，用枕头抬高脚或将床尾抬高约三到五度，因为所谓的类淋巴冲洗，对增加睡眠深度确实有益。

This is the movement of and circulation of fluids in your brain at night That lead to more wakefulness and actually can improve cognitive function and a number of other things related to brain health.

这是夜间大脑中液体的运动和循环，这会导致更多的清醒，实际上可以改善认知功能和许多其他与大脑健康相关的事情。

There's one caveat to that.

对此有一个警告。

For people that suffer from acid reflux, having your ankles elevated above your chest or above your heart in the middle of the night can actually exacerbate that acid reflux.

对于患有胃酸反流的人来说，半夜将脚踝抬高到胸部或心脏上方实际上会加剧胃酸反流。

You want to do the opposite.

你想做相反的事。

You want to actually elevate the head side of your bed by about three to five degrees.

您实际上需要将床头侧抬高约三到五度。

Now, one of the common causes of sleep disruption that has tremendously detrimental effects is so-called sleep apnea.

现在，睡眠中断的常见原因之一是所谓的睡眠呼吸暂停，它会产生巨大的有害影响。

So this is basically bouts of suffocation or lack of oxygenation during sleep.

所以这基本上是睡眠期间窒息或缺氧的表现。

This is particularly the case for people that are very heavyset, and that heavyset could be from obesity, it could also be heavyset from having too much muscle.

对于体重非常重的人来说尤其如此，而体重重可能是由于肥胖，也可能是因为肌肉过多。

A lot of people who are carrying too much muscle will actually have sleep apnea without realizing it.

许多肌肉过多的人实际上会在没有意识到的情况下患有睡眠呼吸暂停。

Sleep apnea is actually very dangerous.

睡眠呼吸暂停实际上是非常危险的。

It's associated with a number of cardiovascular issues.

它与许多心血管问题有关。

It's associated with sexual dysfunction.

它与性功能障碍有关。

It's associated with issues with cognition.

它与认知问题有关。

Sleep apnea is bad.

睡眠呼吸暂停是不好的。

A lot of people will have to use the PAP, which is a device.

很多人必须使用 PAP，这是一种设备。

It looks like a snorkel mask or dive mask.

它看起来像通气管面罩或潜水面罩。

It's a whole apparatus that people go to sleep with.

它是人们睡觉时所用的整个装置。

However, many people can relieve themselves of sleep apnea, provided it's not too serious, and can sleep much better.

然而，许多人可以缓解睡眠呼吸暂停，只要情况不太严重，并且可以睡得更好。

In fact, I think all people can sleep much better if they train themselves to be nose breathers while they sleep.

事实上，我认为如果人们在睡觉时训练自己用鼻子呼吸，那么所有人都可以睡得更好。

There are a lot of reasons to be a nose breather, unless you are breathing very hard due to exercise or talking or eating.

用鼻子呼吸的原因有很多，除非您因运动、说话或进食而呼吸困难。

That was all covered in James Nestor's book, "Breath: The New Science of a Lost Art."

詹姆斯·内斯特（James Nestor）的书《呼吸：失落艺术的新科学》中涵盖了所有这些内容。

It's been covered in a number of different podcasts.

许多不同的播客都对此进行了报道。

We talked about it on this podcast as well.

我们也在这个播客上讨论过这个问题。

It's a good idea to be a nose breather unless you need to mouth breathe.

除非您需要用嘴呼吸，否则用鼻子呼吸是个好主意。

And it's a great idea, it's a superb idea to be a nose breather in sleep.

这是一个好主意，在睡眠中用鼻子呼吸是一个极好的主意。

And one way to really get good at that is to take a little bit of medical tape and to tape your mouth shut before going to sleep.

真正擅长这一点的一种方法是在睡觉前拿一点医用胶带封住你的嘴。

You heard me right.

你没听错。

Put some medical tape over your mouth and force yourself to nose breathe during sleep.

用医用胶带捂住嘴，睡觉时强迫自己用鼻子呼吸。

It also prevents snoring in most cases, really offsets sleep apnea.

在大多数情况下，它还能防止打鼾，真正抵消睡眠呼吸暂停。

Sleep apnea, again, being a very serious health concern.

睡眠呼吸暂停再次成为一个非常严重的健康问题。

I should also mention as a tool that if you have a hard time being a nose breather in sleep, you can try doing your cardiovascular exercise, at least the lower intensity cardiovascular exercise, through purely nasal breathing.

我还应该提到作为一种工具，如果您在睡眠时很难用鼻子呼吸，您可以尝试通过纯粹的鼻呼吸进行心血管锻炼，至少是较低强度的心血管锻炼。

And one way to do that, again, is to tape your mouth shut or put a gulp of water in your mouth, but don't actually swallow that mouthful of water, or to use a mouthpiece, or just deliberately keep your mouth closed and insist on breathing through your nose.

一种方法是用胶带封住你的嘴，或者把一大口水放进嘴里，但不要真正吞下那口水，或者使用吹嘴，或者只是故意闭上你的嘴，坚持通过鼻子呼吸。

Most people find that when they start doing cardiovascular exercise that way, it's really challenging at first, but over time, they actually can feel quite calm and still can generate a lot of physical effort purely using nose breathing.

大多数人发现，当他们开始以这种方式进行心血管锻炼时，一开始确实很有挑战性，但随着时间的推移，他们实际上会感到相当平静，并且仍然可以纯粹使用鼻子呼吸产生大量的体力。

The reason that doing nose breathing during cardiovascular exercise translates to being a nose breather during sleep is that your sinuses actually can dilate.

在心血管运动期间用鼻子呼吸会转化为在睡眠期间用鼻子呼吸的原因是，您的鼻窦实际上会扩张。

They're plastic and over time-- Plastic meaning they're malleable, that is, and they can become wider.

它们是塑料的，随着时间的推移——塑料意味着它们具有延展性，也就是说，它们可以变得更宽。

You're not going to get giant nostrils.

你不会有巨大的鼻孔。

Don't worry about it.

别担心。

Your airways within your skull, because that's what the sinuses really are, these little passages within the skull, and of course, within the nasal passages, will dilate and will allow you to breathe more easily through your nose.

颅骨内的气道，因为这就是鼻窦，颅骨内的这些小通道，当然还有鼻道内的这些小通道，会扩张，让您可以更轻松地通过鼻子呼吸。

But for those of you that are waking up in the middle of the night breathing on your back or your partner is telling you that or other people are telling you that, or you're that person on the plane with your mouth hanging open and drooling and you're mouth breathing, terrible, terrible, terrible for health reasons and other reasons.

但对于那些半夜醒来仰面呼吸的人，或者你的伴侣告诉你这些，或者其他人告诉你这些，或者你是飞机上那个张着嘴流口水的人，你用嘴呼吸，因为健康原因和其他原因，太糟糕了，太糟糕了，太糟糕了。

Put some medical tape over your mouth.

将一些医用胶带贴在嘴上。

Learn to be a nose breather during sleep.

学习在睡眠时用鼻子呼吸。

Your sleep will improve and your daytime feelings of wakefulness and focus will improve.

您的睡眠会改善，白天的清醒感和注意力也会改善。

Your cardiovascular health will improve, and on and on and on.

您的心血管健康将会不断改善。

So now we've largely covered the tools that one could use to get and stay asleep.

现在我们已经大致介绍了可以用来入睡和保持睡眠的工具。

And we talked about exercise, we talked about temperature, we talked about supplements, and we talked about, of course, keeping the sleeping environment both cool and as dark as possible.

我们谈论了运动，我们谈论了温度，我们谈论了补充剂，当然，我们还谈论了保持睡眠环境凉爽和尽可能黑暗。

I do want to mention a couple of broad contour tools that will impact your ability to sleep really well on a consistent basis.

我确实想提一下一些广泛的轮廓工具，它们将影响您持续良好睡眠的能力。

And the one that impacts the most number of people is weekends.

影响最多的人是周末。

Turns out that most everybody feels the impulse to sleep in on the weekend, especially if they've been out late the night before.

事实证明，大多数人在周末都会有想睡个懒觉的冲动，特别是如果他们前一天晚上很晚才出去的话。

However, the data show that keeping relatively consistent sleep and wake times is really going to enhance the quality and depth of your sleep.

然而，数据表明，保持相对一致的睡眠和起床时间确实会提高睡眠质量和深度。

So if you stay out late one night, sure, you might allow yourself to sleep in an extra hour or so, but you should really try to avoid sleeping in longer than an hour beyond your normal wake-up time.

因此，如果您晚上在外面待得很晚，当然，您可能会允许自己多睡一个小时左右，但您应该尽量避免比正常起床时间多睡一个小时以上。

That's right.

这是正确的。

If you normally get eight hours of sleep and you wake up at 7:00 a.m., probably okay to wake up at 8:00 a.m.

如果您通常睡眠 8 小时并且早上 7:00 起床，那么早上 8:00 起床可能没问题。

on the weekend or after a night out the night before, but try not to sleep until 11:00 or noon thinking that you're going to catch up on your sleep or that's better than waking up at a consistent time.

周末或前一天晚上出去玩后，但尽量不要等到 11:00 或中午才睡觉，认为自己可以补觉，或者这比在固定时间起床更好。

It would be better to wake up at a consistent time, plus or minus an hour, and get a nap in the afternoon, provided that nap, again, isn't too long.

最好在固定的时间起床，上下一个小时，然后在下午小睡一下，前提是小睡时间不要太长。

And the other tool that relates to nights that you stayed out too late or that you feel like you want to sleep in a bit more in the morning is if you are going to wake up at your consistent time.

与您在外面待得太晚或您想早上多睡一点有关的另一个工具是您是否会在固定时间起床。

So for example, normally you go to bed at 10:00 and you wake up at 6:00.

例如，通常您在 10:00 睡觉，并在 6:00 起床。

Let's say that's your schedule, and you end up staying up late one night until midnight or 1:00 for whatever reason, and the next morning you wake up at 7:00 and you're still groggy.

假设这就是您的日程安排，您最终因某种原因熬夜到午夜或 1:00，第二天早上 7:00 醒来，您仍然昏昏沉沉。

In that case, you absolutely want to wait to ingest caffeine 90 to 120 minutes after waking.

在这种情况下，您绝对要等到醒来 90 到 120 分钟后才摄入咖啡因。

You really do, because there are good data to support the fact that caffeine can disrupt sleep.

确实如此，因为有充分的数据支持咖啡因会扰乱睡眠这一事实。

Yes, that's obvious.

是的，这很明显。

Caffeine especially disrupts sleep if you take it too late in the day.

如果您在一天中太晚服用咖啡因，尤其会扰乱睡眠。

That's very obvious as to why that would be the case.

为什么会出现这种情况，这是非常明显的。

But caffeine especially disrupts what's called compensatory sleep.

但咖啡因尤其会破坏所谓的补偿性睡眠。

So if you start changing your waking time and your to sleep time, and you start using additional caffeine to offset the sleepiness that you're experiencing because of those late nights out, well, that's when you really start to disrupt not just your nighttime sleep, but your daytime compensatory sleep, so those naps.

因此，如果你开始改变你的起床时间和入睡时间，并且你开始使用额外的咖啡因来抵消你因深夜外出而感到的困倦，那么，那时你真正开始不仅会扰乱你的夜间睡眠，还会扰乱你白天的补偿性睡眠，所以那些小睡。

You also are disrupting the total architecture of sleep in the early morning hours.

你还会扰乱清晨睡眠的整体结构。

There's a lot of great science that's been put to this, or that's emerged from this, I should say.

我应该说，有很多伟大的科学成果被运用到这个问题上，或者由此产生。

So try and keep those sleep-wake times relatively constant, plus or minus an hour, and try As much as you can to delay that caffeine intake 90 to 120 minutes after waking every day, but especially on days where you wake up and you feel you haven't gotten enough sleep.

因此，尽量保持睡眠-觉醒时间相对恒定，上下一个小时，并尽可能将咖啡因的摄入量推迟到每天醒来后 90 到 120 分钟，尤其是在您醒来后感觉睡眠不足的日子。

In that case, I highly recommend you just use NSDR or the Reverie app or some other form of deep relaxation to try and compensate for the lack of sleep, knowing, of course, that there's no complete compensation for lack of sleep.

在这种情况下，我强烈建议您使用 NSDR 或 Reverie 应用程序或其他形式的深度放松来尝试弥补睡眠不足，当然，睡眠不足并不能完全补偿。

There are just things that we can do to partially offset lack of sleep.

我们可以采取一些措施来部分抵消睡眠不足的影响。

Now, a couple of final points and additional tools that I think are going to be useful to everybody, in particular, people who have young children or are following a shift work schedule, or who are experiencing jet lag.

现在，我认为最后几点和其他工具对每个人都有用，特别是那些有小孩或遵循轮班工作安排或正在经历时差的人。

Keep in mind, jet lag can be due to travel, which is obvious, but jet lag can also be due to getting woken up in the middle of the night, right?

请记住，时差可能是由于旅行造成的，这是显而易见的，但时差也可能是由于半夜醒来造成的，对吗？

Your body doesn't know the difference between flying to a new time zone and getting woken up in the middle of the night.

您的身体不知道飞往新时区和半夜醒来之间的区别。

The tool that I'd like to offer you is an understanding of something called temperature minimum, and I'm going to make this as simple as possible, and I'm confident that everyone can understand this, even if you don't have any science background.

我想为您提供的工具是对所谓最低温度的理解，我将使其尽可能简单，我相信每个人都能理解这一点，即使您没有任何科学背景。

Here's the question you need to ask yourself.

这是你需要问自己的问题。

What is your typical wake-up time?

您通常的起床时间是几点？

Okay, what's your typical wake-up time?

好的，你通常的起床时间是几点？

If for you, your typical wake-up time is 7:00 a.m., plus or minus half an hour, and that could be 7:00 a.m.

如果您的典型起床时间是上午 7:00，前后半个小时，则可能是上午 7:00。

because you set an alarm clock, or it could be 7:00 a.m.

因为你设置了闹钟，否则可能是早上 7:00

because you naturally wake up at 7:00 a.m., doesn't matter.

因为你早上 7:00 自然醒，没关系。

If your typical wake-up time most days is 7:00 a.m., well, then your temperature minimum is 5:00 a.m.

如果您大多数日子的典型起床时间是上午 7:00，那么您的最低体温是上午 5:00。

That's right.

没错。

Your temperature minimum is not a temperature, it's a time within your 24-hour cycle.

您的最低体温不是温度，而是 24 小时周期内的时间。

Approximately two hours before your typical wake-up time, your body is at its lowest temperature that it will ever be in the 24-hour cycle.

在您典型的起床时间前大约两个小时，您的身体处于 24 小时周期中的最低温度。

That's why it's called your temperature minimum.

这就是为什么它被称为最低温度。

Here's what you need to know about your temperature minimum.

以下是您需要了解的最低体温信息。

If you view bright light, exercise or drink caffeine, or all of the above in the two to four hours before your temperature minimum, that will delay your clock.

如果您在体温达到最低温度之前的两到四个小时内看到强光、运动或喝咖啡因或以上所有行为，都会延迟您的生物钟。

What that means when I say delay your clock is it will make you want to go to sleep later and wake up later the next night.

当我说延迟你的时钟时，这意味着它会让你想晚点睡觉并在第二天晚上晚点起床。

Okay, so let's run this exercise for you, the person waking up at 7:00 a.m.

好的，让我们为您（早上 7:00 起床的人）进行这个练习。

on a regular basis.

定期进行。

I can predict with almost certainty that your body is going to be at its lowest temperature at 5:00 a.m.

我几乎可以肯定地预测，您的身体将在凌晨 5:00 达到最低温度。

So what that means is that if you get up at 3:00 a.m.

这意味着如果您凌晨 3:00 起床

or at 4:00 a.m., and you flip on bright lights in your house or in your bathroom, or you have a cup of coffee, or you do any kind of exercise, or you get up and head to the airport, the mechanisms in your brain and body that control timing of sleep and timing of waking will shift.

或者在凌晨 4:00，你打开家里或浴室里的明亮灯光，或者你喝了一杯咖啡，或者你做了任何类型的运动，或者你起床前往机场，你大脑和身体中控制睡眠时间和醒来时间的机制将会发生变化。

They will delay.

他们会拖延。

It's as if you put your clock on hold for a little while and then let it start again.

就好像你把时钟暂停一会儿，然后让它重新开始。

Okay, that's the simplest way I can describe it, and you will tend to want to go to sleep later and wake up later the following night.

好吧，这是我能描述的最简单的方式，你会倾向于想晚睡并在第二天晚上晚起。

Now, the opposite is true if you view bright light, drink caffeine, or exercise or socialize, I should say, in the hours immediately after your temperature minimum.

现在，如果你在体温最低后的几个小时内观看强光、喝咖啡因、锻炼或社交，情况恰恰相反。

So for you, in this example, the person who's waking up at 7:00 a.m., your temperature minimum is 5:00 a.m.

因此，在本例中，对于您来说，您在早上 7:00 起床，您的最低体温是早上 5:00。

If you view bright light, exercise, maybe have a snack, maybe not, or socialize, move about at 5:30 or 6:00 a.m.

如果您看到明亮的光线，锻炼身体，也许吃点零食，也许不吃点东西，或者进行社交活动，请在早上 5:30 或 6:00 走动一下。

or 7:00 a.m., that will tend to phase advance your clock.

或上午 7:00，这会使您的时钟提前。

It will tend to basically make you want to go to bed earlier and wake up earlier the following night.

它基本上会让你想早点睡觉，第二天晚上早点起床。

Now, I use this example of a person who wakes up typically at 7:00 a.m.

现在，我以一个通常在早上 7:00 起床的人为例。

whose temperature minimum is 5:00 a.m., but of course, you need to adjust that for yourself if you're somebody who wakes up at 9:00 a.m.

其最低体温为上午 5:00，但当然，如果您是上午 9:00 起床的人，则需要自行调整该温度。

or at 5:00 a.m., et cetera.

或凌晨 5:00 等。

Why do I offer this as a tool?

为什么我提供这个作为工具？

Well, this is an immensely powerful tool if, for instance, you are headed to a time zone where you need to go to bed earlier and wake up earlier once you arrive in that time zone.

嗯，例如，如果您要去一个时区，到达该时区后您需要早点睡觉并早点起床，那么这是一个非常强大的工具。

What it means is, in the day or two before you leave, you can force yourself to exercise, drink caffeine, maybe even to eat a meal early in the morning.

这意味着，在你离开前的一两天，你可以强迫自己锻炼身体，喝咖啡因，甚至早上吃一顿饭。

Or maybe you still fast early in the morning.

或者也许你还在清晨禁食。

That's really up to you.

这真的取决于你。

But you force yourself to do the activities that are going to phase advance your clock.

但你强迫自己去做那些会让你的生物钟提前的活动。

Whereas if you're traveling to a time zone where you are going to need to go to sleep much later and you're going to need to wake up much later or even a little bit later, you can do those things in the hours prior to your temperature minimum.

然而，如果您要去的时区需要很晚才睡觉，并且需要很晚甚至晚一点起床，那么您可以在最低体温之前的几个小时内做这些事情。

Now, for those of you that work shift work, this can be especially useful, but I want to say a couple of things about shift work.

现在，对于那些轮班工作的人来说，这可能特别有用，但我想说一些关于轮班工作的事情。

There are a lot of details about shift work and jet lag in an episode that I did specifically about jet lag and shift work.

在我专门针对时差和轮班工作制作的一集中，有很多关于轮班工作和时差的细节。

So for the deep dive, go there.

因此，如果想要深入了解，就去那里吧。

But suffice to say this for now.

但现在就说这些就足够了。

If you are going to do shift work, try to stay on the same shift for two weeks at a time.

如果您要轮班工作，请尝试一次连续两周保持同一班次。

It's very detrimental to brain and body.

对大脑和身体都是非常不利的。

It can even be horrifically challenging for your brain and body in a number of ways if you are switching on the so-called swing shift.

如果您开启所谓的轮班制，它甚至可能会在很多方面对您的大脑和身体带来可怕的挑战。

You're working three days the night shift, three days the day shift, three days the night shift, three days...

你工作了三天夜班，三天白班，三天夜班，三天……

Try and stay on the same schedule as much as possible.

尝试并尽可能保持相同的时间表。

And I should say for everybody, people who are jet lagged and engaged in shift work or not, but just for everybody, if you need to be awake in the middle of your sleep cycle, and it's not just a quick departure to the bathroom and back to bed, but you really need to be awake.

我应该对每个人说，无论是倒时差的人还是轮班工作的人，但只是对每个人来说，如果你需要在睡眠周期中保持清醒，这不仅仅是快速离开浴室然后回到床上，而是你真的需要保持清醒。

You're feeding a baby or you're taking care of a loved one, or you need to do something that's critical, or you need to work.

您正在喂养婴儿，或者您正在照顾所爱的人，或者您需要做一些重要的事情，或者您需要工作。

If possible, use red light.

如果可能，请使用红光。

Okay?

好的？

Now, for shift workers who really are trying to stay awake all night and sleep all day, this is not going to be ideal.

现在，对于那些真正想整夜保持清醒、整天睡觉的轮班工人来说，这并不理想。

But for people that, for instance, need to stay up really late one night or wake up especially early, like 3:00 a.m.

但对于那些需要一晚熬夜或特别早起（例如凌晨 3:00）的人来说。

to prepare for an exam that you're just not ready for or to head to the airport, et cetera, using red light has been shown to allow people to be awake enough and obviously see what they need to see in order to perform their activity safely, but it does not seem to disrupt the cortisol rhythm that is the healthy, normal cortisol rhythm.

在准备你还没准备好的考试或前往机场等情况下，使用红光已被证明可以让人们足够清醒，并清楚地看到他们需要看到的东西，以便安全地进行活动，但它似乎不会扰乱皮质醇节律，即健康、正常的皮质醇节律。

Now, I realize this is kind of an advanced tool, and many people won't have access to this.

现在，我意识到这是一种高级工具，很多人都无法使用它。

There are a number of different sources for red lights now Companies like Joovv or Cozi Light, these are different brands.

现在红灯有许多不同的来源，例如 Joovv 或 Cozi Light 等公司，这些是不同的品牌。

I don't have any affiliation to any of these brands, I should say.

我应该说，我与这些品牌没有任何隶属关系。

There are a number of different red light bulb sources out there and commercial sources that you can explore if you want.

如果您愿意的话，有许多不同的红灯泡光源和商业光源可供探索。

But understanding this temperature minimum is really powerful because it allows you to adjust your schedule depending on travel, depending on changing work schedules or school schedules.

但了解这个最低温度确实非常有用，因为它可以让您根据旅行、工作时间表或学校时间表的变化来调整您的日程安排。

And if you're not a morning person, you can use the tools related to temperature minimum to really become a morning person over time.

如果您不是一个早起的人，您可以使用与最低温度相关的工具，随着时间的推移，您可以真正成为一个早起的人。

And it actually is pretty easy.

实际上这很容易。

And I talked about this in a previous episode, but I'll just mention that there have been shown to be important positive effects on cognition, on even grip strength, and physical performance for people that are early morning risers, and that's especially true for night owls that deliberately shift themselves to become early risers.

我在上一集中谈到了这一点，但我只想提一下，对于早起的人来说，这对认知、握力和身体表现都有重要的积极影响，对于那些故意让自己成为早起者的夜猫子来说尤其如此。

Okay, so that's a lot of information and a lot of tools.

好的，这是很多信息和很多工具。

And I suppose the one set of tools that I really didn't drill into too deeply, the ones related to jet lag and shift work.

我想我确实没有深入研究一套工具，即与时差和轮班工作相关的工具。

And again, please check out the episode on jet lag and shift work if that's relevant to you.

再次，如果与您相关，请查看有关时差和轮班工作的剧集。

But I think for most people who are going to sleep at night and are trying their best to sleep well at night and are trying their best to wake up in the morning at whatever hour and stay alert and focused throughout the day, maybe with a brief nap, the tools that I talked about today related to light, temperature, food, exercise, caffeine, supplements, and digital tools, I'm hoping will prove to be very useful for you.

但我认为，对于大多数晚上要睡觉、尽力在晚上睡个好觉、尽力在早上任何时间醒来并全天保持警觉和专注（也许只是小睡一下）的人来说，我今天谈到的与光、温度、食物、运动、咖啡因、补充剂和数字工具相关的工具，我希望对你非常有用。

They certainly are all supported by excellent peer-reviewed research, and I should just emphasize again that most of the tools we talked about are completely zero cost.

它们当然都得到了优秀的同行评审研究的支持，我应该再次强调，我们讨论的大多数工具都是完全零成本的。

So while the supplements and some of the digital tools do carry some cost to them, I really want to encourage everybody to get your behaviors right.

因此，虽然补充剂和一些数字工具确实会给他们带来一些成本，但我真的想鼓励每个人纠正自己的行为。

Get all of the things related to your timing of exercise and type of exercise in the best possible order and time of day.

以最佳顺序和一天中的时间获取与您的锻炼时间和锻炼类型相关的所有信息。

We talked about this critical period early in the day, and then another critical period in the middle of the day, and the late afternoon, and then this third critical period in the middle of the night.

我们在早上讨论了这个关键时期，然后在中午讨论了另一个关键时期，然后在下午晚些时候讨论了第三个关键时期，然后在半夜讨论了第三个关键时期。

Different tools for the different three critical periods.

针对不同的三个关键时期使用不同的工具。

I promise that if you start to implement some, or ideally all of these tools, the quality of your sleep will increase tremendously.

我保证，如果您开始实施一些工具，或者最好是所有这些工具，您的睡眠质量将会大大提高。

And, of course, in doing so, the quality of your daytime alertness and your ability to focus will improve tremendously.

当然，这样做的话，你白天的警觉性和集中注意力的能力将会大大提高。

Again, sleep is the absolute foundation of your mental health, your physical health, and your performance in all endeavors.

再次强调，睡眠是您心理健康、身体健康以及所有努力表现的绝对基础。

So if there's one area of your life to really focus on and try and optimize, if your goal is to be happier and more productive and just to have a better life overall, I can confidently say that sleep is really the thing to optimize.

因此，如果你生活中的某个领域需要真正关注、尝试和优化，如果你的目标是变得更快乐、更有效率，只是为了整体上过上更好的生活，我可以自信地说，睡眠确实是需要优化的事情。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

We also now have a Clips channel.

我们现在还有一个 Clips 频道。

It's Huberman Lab Clips.

这是休伯曼实验室剪辑。

Please subscribe to our Clips channel for short outtakes from podcast episodes.

请订阅我们的 Clips 频道，获取播客剧集的简短片段。

Please also subscribe to the podcast on Spotify and Apple.

另请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions about the content of these podcasts or you have suggestions about topics you'd like us to cover or guests you'd like us to invite on the Huberman Lab podcast, please put all that in the comments section on YouTube.

如果您对这些播客的内容有疑问，或者对您希望我们报道的主题或您希望我们在 Huberman Lab 播客中邀请的嘉宾有任何建议，请将所有内容放入 YouTube 的评论部分。

We do read all those comments.

我们确实阅读了所有这些评论。

In addition, please check out the sponsors mentioned at the beginning of today's podcast.

另外，请查看今天播客开头提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

During today's podcast and on many previous episodes of the Huberman Lab podcast, we talked about supplements.

在今天的播客和休伯曼实验室播客的许多之前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like sleep and focus and hormone support and so forth.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如睡眠、注意力和激素支持等。

For reasons mentioned at the beginning of the episode, we are now partnered with Momentous Supplements.

由于本集开头提到的原因，我们现在与 Momentous Supplements 合作。

If you go to livemomentous.com/huberman, you'll see many of the supplements described on today's and other episodes of the Huberman Lab podcast.

如果您访问 livemomentous.com/huberman，您会看到今天和 Huberman 实验室播客的其他剧集中描述的许多补充内容。

Again, all as single-ingredient formulations.

再次强调，全部为单一成分配方。

They ship internationally.

他们在国际范围内运送。

Their quality is exceedingly high.

他们的质量非常高。

And by largely focusing on single ingredient and various dosages of different supplements, you can create the optimized supplement protocol for you.

通过主要关注不同补充剂的单一成分和不同剂量，您可以为您创建优化的补充剂方案。

If you're not already following us on social media, we are hubermanlab on Instagram and also hubermanlab on Twitter.

如果您还没有在社交媒体上关注我们，我们在 Instagram 上是 hubermanlab，在 Twitter 上也是 hubermanlab。

There, I cover science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, and other of which, I should say, much of which is distinct from the information covered on this podcast.

在那里，我介绍了科学和与科学相关的工具，其中一些与休伯曼实验室播客的内容重叠，而我应该说，其中的大部分内容与该播客中涵盖的信息不同。

If you're interested in obtaining protocols or summaries from these podcasts, you can get those completely free of cost by going to hubermanlab.com.

如果您有兴趣从这些播客中获取协议或摘要，您可以访问 hubermanlab.com 完全免费获得这些内容。

Go to the menu at hubermanlab.com.

转到 hubermanlab.com 上的菜单。

Go to the Neural Network Newsletter.

转到神经网络通讯。

You simply provide us your email, and you'll get the Neural Network Newsletter for free each month.

您只需向我们提供您的电子邮件，您就可以每月免费获得神经网络通讯。

You can also find previous newsletters there at hubermanlab.com.

您还可以在 hubermanlab.com 上找到以前的新闻通讯。

For instance, Toolkit for Sleep or Deliberate Cold Exposure, and so on and so forth.

例如，睡眠或故意冷暴露工具包等等。

Again, we don't share your email with anybody, so our privacy policy is made very clear there, and it's completely zero cost.

再次强调，我们不会与任何人分享您的电子邮件，因此我们的隐私政策非常明确，而且完全是零成本。

So thank you for joining me today for our discussion about tools for optimizing sleep, and in doing so, tools for optimizing not just sleep, but your daytime feelings of alertness and focus and your overall health.

因此，感谢您今天与我一起讨论优化睡眠的工具，在此过程中，这些工具不仅可以优化睡眠，还可以优化您白天的警觉性和注意力以及整体健康状况。

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

最后但并非最不重要的一点是，感谢您对科学的兴趣。