AMA #16：睡眠、眩晕、创伤性脑损伤、强迫症、旅行者小贴士、肠脑轴及其他

欢迎来到休伯曼实验室播客，在这里我们讨论科学以及基于科学的日常生活工具。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life.

大家好，欢迎收听。

Hello everybody and welcome.

我要感谢所有订阅休伯曼实验室播客高级会员的朋友们加入。

I want to thank all of you premium Huberman Lab Podcast subscribers for joining.

这期内容非常精彩，尽管这里的背景看起来和美国的演播室非常相似。

This is an exciting one even though the backdrop here looks very much like the studio back in The United States.

我现在正在澳大利亚悉尼进行现场问答，我和休伯曼实验室播客团队已经在这里待了整整一周多。

I am doing this AMA live from Sydney, Australia, where I and the Huberman Lab Podcast team have been for well over a week.

我们之前在墨尔本，刚刚在悉尼举办了两场现场活动，明天将前往布里斯班，这段经历非常愉快。

We were in Melbourne and we just did two live shows here in Sydney and we're headed off to Brisbane tomorrow and it's been absolutely delightful.

我们一直在愉快地探讨科学，向大家学习。

We've had so much fun talking science, learning from people.

这是一个美好的地方。

It's a wonderful place.

我想直接开始回答大家的问题，并在接下来的一小时内，尽我所能，尽可能全面、清晰、简洁地回答尽可能多的问题。

I want to get right into your questions and do my best to answer as many of them as possible as thoroughly, clearly, and succinctly as possible over the next hour.

所以我马上就会深入探讨这些问题。

So I'm going to dive into those in just a moment.

在开始之前，还有最后一件重要的事，那就是我想感谢每一位高级订阅用户，并告诉大家，通过你们对高级频道的贡献，正如你们所知，我们已经资助了斯坦福大学、哥伦比亚大学、索尔克研究所等地的四个实验室，用于开展重要的人类研究项目，这些项目已经取得了重要的治疗突破，我们很快会在Huberman Lab播客上与大家分享。

Just one last important thing before I do that, which is that I want to thank everyone for being a premium subscriber and let you know that we, on your contributions to the premium channel, have already, as you know, four laboratories at Stanford, Columbia University, Salk Institute, and elsewhere for important projects on humans that are already leading to important therapeutic breakthroughs that we will soon share with you on the Huberman Lab Podcast.

但今年，也就是2024年，我们非常幸运地获得了至少三位美元对等匹配捐赠者，他们慷慨地同意将我们来自高级频道的捐款，匹配到额外的项目上。

But that this year, '24, we were fortunate enough to secure no fewer than $3 for dollar match donors who have generously agreed to match our contributions from the premium channel to additional projects.

这些资金将流向多所不同的大学和研究人员，他们再次致力于人类研究。

Those are going to head out to a number of different universities and researchers working again on human studies.

所以不涉及动物研究，而是针对重要项目的人类研究，涵盖从心理健康问题、头痛和偏头痛的新疗法，到免疫学和癌症的一些有趣内容，以及心态与免疫系统功能的关系，还有更多关于营养学、生理学、运动生理学等方面的研究。

So no animal studies, human studies on important projects, everything from novel treatments for mental health issues, headache and migraine, some interesting stuff on immunology and cancer, mindsets and immune system function, and much, much more also nutrition, physiology, exercise physiology, etcetera.

因此，您对高级频道的贡献确实能带来改变。

So your contributions to the premium channel really do make a difference.

我之所以这么说，是因为我深知为真正突破性工作筹集资金并迅速将其推广给公众所面临的挑战。

I can say this because I'm familiar with the challenges of raising funding for doing truly breakthrough work and getting things quickly out to the general public.

谢谢，谢谢，谢谢。

So thank you, thank you, thank you.

那么，不多说了，我们开始回答你们的问题。

And now without further ado, let's get to your questions.

第一个问题是：你在澳大利亚以及其他你曾待过的地方，是如何在如此繁忙的工作中依然坚持实现你的核心健康目标的？

The first question was is, how are you managing to achieve your key health pillars while in Australia and any other place you've enjoyed doing so all while working so hard?

谢谢你的提问。

Well, thanks for the question.

我会从我认为我们所有人实际上都能、应该、并且一定会去做的事情这个角度来回答这个问题，因为如果你是高级频道的订阅者，那你一定非常重视自己的健康。

I'll answer this question in the context of what I think we all can and should and really will do because if you're a premium channel subscriber, certainly you're taking your health seriously.

首先，我认为人们对《休伯曼实验室播客》中的建议存在一些误解，以为我们——包括我自己——对这些方法执行得过于严格，以至于无法享受生活中的其他乐趣。

So first off, I think there's a bit of a misconception about the protocols on the Huberman Lab Podcast being that we are all including myself super, super regimented about them to the point where we don't enjoy other things in life.

但事实并非如此。

And that's simply not true.

因此，我把《休伯曼实验室播客》中的建议视为基于科学、可操作、低成本甚至零成本的方案，在几乎所有情况下都只需极少花费。

So I view the protocols of the Huberman Lab Podcast as science based actionable, low cost, zero cost, minimal cost in almost all situations.

这其中有一些例外，但这些方法的设计初衷是为了融入日常生活，提升心理健康和身体健康，当然也包括保持社交、维持规律的作息等。

There are a few exceptions to that, but it really designed to mesh with the rest of life and enhance mental health and physical health, which of course means remaining social, staying on typical sleep schedules, etcetera.

所以当我抵达这里时，最重要的事之一就是尽可能多地接触早晨的阳光。

So the big ones for me when arriving here were of course to get morning sunlight as often as possible.

今天早上我在悉尼看到了一场美丽的日出，即使在阴天或下雨的天气里，我们也会特别注意外出，获取早晨的阳光。

Saw a beautiful sunrise this morning over Sydney, but even on the overcast days, we've had a few rainy overcast days to really make it a point to get outside and to get that morning sunlight.

另外，我们的团队随身带了一个红光设备，不是红光面板。

Also our crew did travel in with a red light, not a red light panel.

虽然我确实有几块红光面板，但那些是我偶尔使用的便携式小设备。

Although I do have a couple of red light panels, those little portable ones that I use from time to time.

我在这里提到的红光，是指一种简单的红光灯泡，实际上我随身携带一个小型红光灯泡装置。

The red lights I'm referring to in reference to answering this question are the red lights, which are just red light bulb that we, I actually travel with a little red light bulb unit.

它就是一个小小的螺口灯泡装置。

It's just like a small screwing unit.

当然，你可以用适配器在这里插上使用。

You plug it in here with an adapter of course.

到了晚上，我们会关掉住处的灯，这能迅速降低皮质醇的整体水平。

And then in the evening, we've switched off the lights in the place where we're staying and it just brings the overall levels of cortisol down low very quickly.

这使得每天晚上都很容易入睡。

And it makes it very easy to get to sleep each night.

这带来了巨大的变化。

It makes a big, big difference.

这是一种成本非常低的工具。

And this is a very low cost tool.

你可以几乎购买任何红光灯，甚至红色派对灯，把它们挂起来，然后关掉普通的顶灯。

You could essentially purchase any red light, even red party lights and put those up and then switch off the regular overhead lights.

这会带来很大的不同。

It makes a big difference.

这甚至可能节省开支。

That's probably even cost saving.

我们还一直坚持规律锻炼。

We've also stayed fairly regimented about exercise.

今天早上，我们沿着海岸线跑了一段愉快的慢跑，然后跳进了海里。

So this morning we took a great jog down to the ocean jumped in the ocean.

如果你在度假时没有海洋可接近，只要在清晨外出活动一下，就能帮助调整你的生物节律。

If you don't have access to an ocean on vacation, just getting outside and getting some movement early in the day can help shift your rhythm.

真正能调整你在新环境中的昼夜节律或成为早起者的关键四要素是：

Really the quadfecta of shifting your circadian rhythm in a new place or becoming an early riser.

如果你想做到这一点，那就是早晨的阳光、运动、社交互动，而对我来说，还有咖啡因。

If you want to do that is morning sunlight movement, social engagement, and in my case caffeine.

虽然有些人会选择吃早餐，但我个人更喜欢在一天中稍晚一点再进食。

Although some people would opt for eating breakfast, I just happen to prefer to eat a little bit later in the day.

当你把这些因素结合起来时，就会显著增强我在播客中提到的早晨皮质醇升高、早晨儿茶酚胺释放，即多巴胺、肾上腺素和去甲肾上腺素的分泌。

So when you combine those things, you are really amplifying that morning cortisol increase that I've talked about on the podcast, morning catecholamine release, so dopamine, epinephrine and norepinephrine.

这些物质协同作用，提升白天的精力、专注力和警觉性，并促进向夜间睡眠的平稳过渡。

And those act in synergy to create more early day and daytime mood focus and alertness and enhance the transition to nighttime sleep.

但当然，晚上调暗灯光，甚至使用红光，真的非常有帮助。

But of course that dimming of the lights and maybe even red light in the evening really, really can help.

所以这些是关键点。

And so those are the biggies.

当然，如果你想快速调整生物钟以适应当地作息，跟上当地的用餐时间会有帮助。

And then of course, if you want to shift your circadian rhythm really quickly to be on a local schedule, it helps to hop on the local meal schedule.

但对我来说，这总是意味着跳过早餐。

But for me, that always means skipping breakfast.

我不是个爱吃早餐的人。

I'm not a big breakfast eater.

我更喜欢午餐、有时还有下午茶和晚餐。

I like lunch and afternoon snacks sometimes and dinner.

所以当你做到所有这些时，保持健康的生活方式就会变得非常容易。

So when you do all of those things, it makes it very easy to stay with the health pillars.

当然，压力管理也很重要。

And of course, stress control is important.

我们正在过生活，有很多事情要做。

We're doing lives, there's a lot of work to do.

所以对我来说，每天都会进行非睡眠深度休息或瑜伽睡眠法的练习。

So there's a daily for me, non sleep deep rest or Yoga Nidra protocol.

顺便说一下，你可能已经熟悉非睡眠深度休息和瑜伽睡眠法，这是一种绝佳的零成本方法，有助于减轻压力、恢复或补充多巴胺以及身心活力。

By the way, you may be familiar with non sleep deep rest and Yoga Nidra, terrific zero cost practice for reducing stress, replacing or replenishing dopamine and mental and physical vigor.

我曾在播客中讨论过这个方法以及支持它的研究。

I've talked about this and the studies that support this on the podcast.

YouTube 上有一个贺伯曼的 NSDR 指南脚本。

There's a Huberman NSDR script on YouTube.

这同样是免费的。

That's again, cost.

但在这里，我们录制了十分钟、二十分钟和三十分钟的 NSDR 脚本，背景是悉尼美丽的日出景象。

But while down here, we recorded a ten minute, twenty minute and thirty minute NSDR script with a view of a beautiful Sydney sunrise.

这些内容应该会在不久的将来发布到我们的贺伯曼实验室剪辑频道，大概在接下来的几周内。

Those should be posted to our Huberman Lab clips channel in the not too distant future, probably in the next couple of weeks.

然后你就可以使用不同时长的 NSDR 脚本了。

And then you can have different duration NSDR scripts that you can use.

再次强调，完全免费，随时可用。

Again, completely zero cost anytime you like.

我们还录制了一些额外的冥想内容，正在考虑推出一个Spotify专辑，包含不同时长的、基于科学的NSDR和冥想音频。

We've recorded also some additional meditations and we're considering putting out a Spotify album, if you will, of NSDR and meditations that are science based of different durations.

如果你喜欢这个想法，不妨在互联网上大声表达一下，或者在YouTube上Huberman Lab播客的最新一期视频下留言。

So if you like that idea, maybe just give a shout into the internet and hopefully we'll hear it or put a comment on the latest episode of the Huberman Lab Podcast on YouTube.

如果你觉得这是个好主意，我们就会继续做更多这样的内容。

And if that sounds like a good idea to you, we will do more of that.

这些工具再次强调，完全免费，无需任何成本，有助于提升心理健康和身体健康。

These are again, zero costs, zero to access tools for enhancing mental health and physical health.

因此，我们将所有这些整合在了一起。

So combining all of those is really what we've done.

下一个问题是：我遵循了你的睡眠建议，已经看到了巨大的改善。

Next question was, is I have followed your sleep advice and I have seen a huge improvement.

太好了，很高兴听到这个消息。

Great, happy to hear that.

太好了。

Wonderful.

但我晚上还是会醒来，只能睡五到六个小时。

But I still wake up at night and only get five or six hours.

这够吗？

Is that enough?

如果可能的话，您能再给一些建议吗？

Can you please give more advice if possible?

首先，关于遵循睡眠建议。

Well, first of all, for tuning into the sleep advice.

五到六小时是否足够，这实际上因人而异，而且会随着生活状况的变化在一年中有所不同。

So the question of whether or not five or six hours is enough really depends on person context and by context, I mean, can even change across the course of the year by life circumstances.

失眠的标准非常明确。

The criteria for insomnia are very clear.

失眠是指因夜间睡眠不足而导致白天过度嗜睡。

Insomnia is excessive daytime sleepiness due to lack of sleep at night.

由于夜间睡眠不足而导致白天过度嗜睡。

Excessive daytime sleepiness due to lack of sleep at night.

所以，如果你白天没有犯困，或者整天感觉状态还不错，也许你只需要在下午小睡十分钟到三十分钟。

So if you're not falling asleep during the day, or you feel reasonably good throughout the day, maybe you only need a brief ten minute to thirty minute nap in the afternoon.

有些人喜欢午睡，有些人不喜欢，这都没关系。

Some people nap, some people don't like to nap, it doesn't matter.

但如果你白天感觉良好，有足够的精神和体力以及专注力来完成你需要做的事情，那么我不必太担心五到六小时的睡眠时间。

But if you feel pretty good throughout the day and you have enough mental and physical energy and focus to complete the activities that you need to complete, then I wouldn't worry so much about five to six hours.

我也不会纠结于我们常听到的那些吓人的说法，比如‘如果我们没睡七到八小时就会得痴呆’之类的，因为事实未必如此。

And I wouldn't obsess over you know, these kind of scary things that we hear, oh, if we're not getting seven to eight hours that we get dementia, etcetera, because that's not necessarily the case.

每个人对睡眠的需求都不同。

Everyone has different sleep needs.

另一点，也是对所有听这段内容的人最重要的事情，是QQRT，即质量、数量、规律性和时机——QQRT，这是著名睡眠专家马特·沃克（Matt Walker）——《我们为什么睡觉》一书的作者——提出的缩写。

The other thing, and this is perhaps the most important thing for everybody listening to this really to think about is QQRT, which is quality, quantity, timing, excuse me, quality, quantity, regularity, and timing, QQRT, which is an acronym coined by the great Matt Walker, author of the book, Why We Sleep.

他本人也有非常出色的播客节目。

He has our own terrific podcast in his own right.

Huberman Loud 播客上即将推出一系列内容。

There's a series on the Huberman Loud podcast coming out soon.

当你思考睡眠时，真正需要关注的是 QQRT。

QQRT is what you really need to think about when you think about your sleep.

所以你需要考虑睡眠的时长，你每天睡了多少小时？

So you want to think about the quantity, how much are you getting?

好吧，提出这个问题的 Rima，你每晚睡五到六个小时。

Well, you Rima who asked this question are getting five to six hours a night.

那么，这些睡眠的质量如何？

Okay, what about the quality of that sleep?

是持续五到六小时且没有中断，还是中间有醒来？

Is it consistently five to six hours with no breaks or is there a break in the middle?

夜间起夜一次对大多数人来说是正常且健康的。

One trip to the restroom in the middle of the night is considered normal and healthy for most people.

如果你经常在夜间多次起夜，或频繁醒来，那就需要设法改善了。

If you're making multiple trips to the restroom in the middle of the night, you're waking up multiple times throughout the night on a regular basis, that's something to try and overcome.

所以睡眠质量这一部分很重要。

So the quality piece is important.

此外，无论你是否记得自己的梦境，你都需要确保获得充足的慢波睡眠——它主导你睡眠的前半段，以及快速眼动睡眠——它主导你睡眠的后半段，因为它们在大脑和身体的恢复中扮演着不同的角色。

Also, whether or not you remember your dreams or you don't, you want to make sure that you're getting ample amounts of slow wave sleep, which dominates the first half of your sleep night and rapid eye movement sleep, which dominates the second half of your sleep night, because they have different roles in recovery of brain and body.

具体来说，慢波睡眠（又称深度睡眠）负责生长激素的释放，而快速眼动睡眠则负责梳理或解离前一天及更早经历带来的情绪。

Namely slow wave AKA deep sleep is responsible for growth hormone release, rapid eye movement sleep responsible for the unpacking or the uncoupling of emotions to prior day and previous day experiences.

因此，它在某种程度上起到了清理或治疗你情绪状态的作用。

And in that way acts as a kind of a scrubbing out or a therapy for your emotional state.

所以，你醒来时是否感到情绪上得到了充分休息，是判断你是否获得足够快速眼动睡眠的一个良好指标。

So are you feeling emotionally rested when you wake up is a good indication of whether or not you're getting enough rapid eye movement sleep.

有些人喜欢使用睡眠追踪设备，比如Eight Sleep、Whoop或Aura Ring之类的。

Some people like sleep trackers using their Eight Sleep or their Whoop or their Aura Ring or something like that.

我支持使用睡眠追踪器，但我认为过度依赖睡眠评分是有风险的。

I'm a fan of sleep trackers, but I think that relying too heavily on sleep scores can be risky.

斯坦福大学阿里·克鲁姆实验室的数据表明，即使人们实际睡得很好，但如果收到一个较差的睡眠评分，他们的表现也会下降。

There are data from Ali Crum's lab at Stanford showing that if people receive a poor sleep score, even though they sleep well, their performance will drop.

如果人们获得了一个良好的睡眠评分，即使他们的实际睡眠质量很差，他们的表现依然能保持甚至提升。

If people get a good sleep score, even though their sleep was lousy, their performance is maintained or even enhanced.

所以你不应该单独依赖某一次睡眠评分并过度解读它。

So you don't want to take any one sleep score and over interpret it.

你应该关注平均值，并将其与你对睡眠的主观感受进行对比。

You want to look at the average and compare that to your subjective experience of sleep.

也许我会建议，如果你能忍住的话，先等到一天进行到一半时再查看你的睡眠评分，感受一下自己的状态，然后再去看评分，而不是反过来。

Maybe I would say go about halfway through your day if you can bear to do it before looking at your sleep score and see how you feel, then look at your sleep score as opposed to the other way around.

这可能是调整我刚才提到的信念效应的一个好方法。

That might be a good way to adjust for that belief effect I just mentioned.

但如果你获得了足够的睡眠时长，比如五到六小时，并且睡眠质量不错，整段睡眠中可能只醒过一次。

But if you're getting enough quantity, let's say you get five to six hours and quality you're sleeping through that bout maybe with one epoch of waking up.

而睡眠的规律性是指你每天基本上都在同一时间入睡，前后误差在一小时以内，每周大约五到六天，因为有时候我们喜欢在周末晚上熬夜放松一下，或者做点别的有趣的事。

And then the regularity of your sleep is that you're going to sleep more or less at the same time each night, plus or minus an hour on let's say five to six days per week, because sometimes we like to stay up on a weekend night and have some fun or something like that.

此外，睡眠在你24小时周期中的具体时间点也非常关键。

And then the timing, where that sleep is falling in your twenty four hour schedule is really key.

我们作为领域内正在了解到的是，对于许多早睡早起型的人来说，如果他们在晚上9点或9:30上床，只睡六个小时，他们会感觉很棒。

And here's what we're learning as a field that for many people who are early to bed early to rise types, if they go to bed around 9PM, 09:30, and they only get six hours of sleep, they feel great.

但如果他们同样睡六个小时，只是晚上11点或午夜才睡，就会感觉很糟糕。

Whereas if they get the equivalent amount of sleep, but go to bed at 11PM or midnight, they feel lousy.

同样，如果你是夜猫子，特别喜欢在凌晨一点或两点睡觉，早上十点左右起床，

Similarly, if you're a night owl, you're somebody that really prefers to go to bed around one or 2AM and wake up around, let's say 10AM.

如果你把同样的睡眠时间提前，提前上床，你就会感觉不太舒服。

If you take that equivalent amount of sleep and you go to bed earlier, you're going to feel not so good.

因此，让你的睡眠时间在24小时周期内保持正确且相对稳定，这就是QQRT中的R部分，这样做会很有益处。

So getting the timing of your sleep in the twenty four hour cycle correct and fairly consistent, that's the R part of QQRT correct is going to be beneficial.

所以我不太担心你只睡五到六个小时。

So I wouldn't worry so much about five to six hours only.

里玛，我建议你这样做，

Here's what I would do, Rima.

我会在每天早上起床前，把这五到六小时的睡眠，配合一个10到30分钟的NSDR（非睡眠深度休息）练习，这能让你感觉精力充沛，实际上还能弥补你夜间可能错过的那部分睡眠。

I would take that five to six hours and before getting out of bed each morning, I would do a ten to thirty minute NSDR non sleep deep rest protocol, which will allow you to feel deeply rested and frankly to recover whatever bits of sleep that you perhaps missed during the night.

我发现这种醒来后的做法非常有益。

I found that to be a tremendously beneficial practice waking up.

如果我做了十到三十分钟的NSDR后仍感觉没有充分休息，那就起床继续一天的活动。

If I don't feel thoroughly rested doing a ten to thirty minute NSDR, then getting out of bed and continuing the day.

如果你没时间做，可以在一天中的任何时候，稍后进行十分钟或二十分钟的NSDR。

And if you don't have time to do that, do that ten minute, maybe twenty minute NSGR later in the day at any point.

我相信你会看到显著的效果，这不仅是因为你补回了夜间可能缺失的睡眠，或者你本来就只需要五到六小时的睡眠，还因为你通过早晨或白天某个时段的NSDR练习，会越来越擅长快速进入并保持深度睡眠。

And I think you'll see terrific results, not just because you're recovering some sleep that you lost perhaps during the night, or maybe you just need five to six hours, but also because you'll get better at falling and staying deeply asleep through the practice of NSDR in the morning or at some point throughout the day.

除非你白天感到极度疲惫，否则我不建议采取其他复杂的措施，那时我才会考虑一些更高级的助眠方法。

I wouldn't recommend anything else elaborate unless you're feeling really exhausted during the day in which case then I would move to some of the more advanced sleep tools.

我曾经出现过眩晕，我应该说明一下，这是一个问题。

I've had vertigo, I should denounce, this is a question.

我不是在单纯跟你讲我的眩晕情况。

I'm not just telling you about my vertigo.

我断断续续地经历过眩晕，想知道它是什么原因引起的。

I've had vertigo on and off and wonder what causes it.

是荷尔蒙、肾上腺，还是耳石在移动造成的吗？

Is it hormones, adrenals, otoliths moving around?

啊，这位朋友对耳蜗很了解。

Ah, this person knows about the cochlea.

脱水、病毒感染、泽娜，我觉得你的名字是这么发音的。

Hydration virus exposure, Zenana, I think is how you pronounce your name.

如果发音不对，还请见谅，泽娜。

Forgive me if that's not the correct pronunciation, Zenana.

所以眩晕非常有趣。

So vertigo is very interesting.

不幸的是，它让人不舒服，但我们现在可以学到一两件事，这些应该能帮助你，泽娜和其他人，即使他们从未经历过眩晕。

Unfortunately, it's uncomfortable, but we can learn a thing or two right now that should be able to help you, Sonana and others, even if they haven't had vertigo.

因此，眩晕——这种感觉像在坠落或头晕——需要与头昏区分开来。

So vertigo, this perception of falling or dizziness needs to be distinguished from lightheadedness.

所以，如果你感到头晕，值得停下来坐下，或者如果无法坐下，就站着闭上眼睛，问自己一个问题。

So if you're ever feeling dizzy, it's worth stopping and sitting, or if you can't sit standing and closing your eyes and asking yourself a question.

我是感觉要直接往下掉，还是感觉会转圈然后摔倒？

Do I feel like I'm ready to fall straight down or do I feel like I'm going to spin and fall down?

因为通过回答这个问题，你可以判断自己是头晕（那种直直往下掉的感觉），还是眩晕（那种会转圈然后摔倒的感觉）。

Because in answering that question, you can determine whether or not you are lightheaded, that would be the straight falling down or you have vertigo, which is you're dizzy, which is that you're going to spin and fall down.

但现在请在一个安全的地方做这个测试。

Now do this in a safe place, please.

你可以扶着墙来做，这也是为什么我说最好坐着，以免真的摔倒。

You could do this while bracing yourself against a wall or that's why I said ideally seated so you don't actually fall.

但大多数情况下，如果你感到旋转感，真的头晕，那就是眩晕，而当我转动头部时，很可能你的视觉系统或内耳出了问题。

But in most cases, if you're feeling that spin, if you're feeling truly dizzy, you're feeling vertigo and I'm moving my head around on then chances are you've got some issue in either your visual system or your inner ear.

好的，因为这段视频正在录制中，我可以展示我接下来要说的内容。

Okay, so since this is being recorded on video, I can display what I'm about to say.

你的视觉系统和内耳平衡系统有一些非常重要的特征。

So your visual system and your inner ear system for balance have some really important features.

我会把这个变成一个简短的教程。

I'm gonna make this a very quick tutorial.

当你在空间中移动时，头部会不断接收到流动的视觉图像。

Your head as you move through space is experiencing visual images going by all the time.

你的视网膜和眼睛实际上会接触到大量所谓的视觉漂移。

Your retinas, your eyes are essentially exposed to a lot of what's called visual slip.

想象一下你正在走路，试图用iPhone或安卓手机拍照，而你在移动时，照片会变得模糊，对吧？

Imagine you're walking and you're trying to take a picture on your iPhone, or if you have an Android phone on your Android phone and you're moving, it's going to be blurry, right?

但你的身体和大脑中存在一种稳定机制。

Well, there's a stabilization process in your body and brain.

这是一种非常精妙的机制，事实上所有有颌动物都具备这种能力，即你的头部能够向前移动。

It's a magnificent one that frankly is built into all jawed animals whereby your head, because it can move forward.

想象一下点头的动作，对吧？

So think nodding, right?

对于飞行员来说，这就是俯仰运动，对吧？

So this is pitch for you pilots, right?

偏航是左右移动，而这个动作是摇头，就是‘不，不’的那个摇头。

Yaw moving from side to side, this would be the no, This would be the no, no.

所以俯仰、偏航和滚转，就像小狗摇头那样。

So pitch, yaw and roll, which would be like the puppy look.

对吧？

Right?

俯仰、偏航和滚转。

Pitch, yaw and roll.

俯仰、偏航、滚转。

Pitch, yaw, rail.

这三种是视觉滑移的主要角度。

Those are the three major angles of visual slip.

在一套极其精妙的机制中，你的内耳有三个类似呼啦圈的结构。

And in an absolutely magnificent set of things, your inner ear has three hula hoop like shaped structures.

其中一个垂直排列。

One that's arranged vertically.

一个与之成大约45度角，另一个则像呼啦圈一样平放在地上。

So up on its end, one that's at an angle of about 45 degrees to that and another that sits like a hula hoop flat on the ground.

在这些小的呼啦圈状管道内部，有一些被称为耳石的小石头。

And inside of each of those little hula hoop like tubes, they're little stones called otoliths.

好的。

Okay.

你之前听过这个词，它们就像呼啦圈底部的弹珠一样滚来滚去。

You heard that word earlier that roll around on the bottom just like marbles at the bottom of a hula hoop.

当你点头时，垂直呼啦圈里的弹珠会前后滑动。

Such that when you pitch nod, the marbles in the vertical hula hoop slide back and forth.

当你摇头说‘不’时，那个基本平行于地面的呼啦圈里的弹珠就会移动。

When you say no, the marbles in that hula hoop lying essentially parallel to the floor move around.

而那个呈45度角的，当你左右转动头部时，里面的弹珠也会移动。

And then the one at 45 degrees, when you roll your head from side to side, those move.

每一个都发送神经信号，这些信号与来自眼睛的神经信号汇聚在一起，从而形成这样的机制：当你在空间中移动时，无论你正在经历怎样的视觉漂移——比如走路时图像在移动、抬头看、观察建筑、环顾四周、与人交谈、对方在晃动头部——你的眼睛都会在毫秒级的时间尺度上做出微小的移动，即微眼跳，这些移动起到了完美的图像稳定作用。

And each of those sends neural signals that converge on the neural signals coming from the eye and get this, when you move through space, there is a precise offset of whatever visual slip you happen to be experiencing by walking, images are moving, you're looking up, you're looking at buildings, you're looking around, you're talking to somebody, they're moving their head and your eye is making little tiny movements, little micro saccades on the millisecond timescale that act as a perfect image stabilizer.

这意味着，顺便说一下，这被称为前庭眼反射，即前庭系统与眼动的反射。

So what this means, this is by the way called the vestibular ocular reflex, vestibular system ocular reflex.

而这一过程是通过大脑后部的一个叫做小脑的结构来调节的。

And it's mediated through a structure called the cerebellum in the back of the brain.

这就是为什么当你在船上时，地平线前后摇晃，我得小心点说这个，因为我之前有严重的晕船经历，如果我想得太多，可能会感到恶心。

This is why when you're on a boat, when the horizon is tipping back and forth, I have to be careful with this because I have such a prominent seasickness based on a prior experience that if I think about this too much, I might get nauseous.

当地平线不断晃动时，你的系统就会失准，因为你无法让系统以规律的方式持续晃动。

When that horizon is moving around, your system becomes uncalibrated because you can't really keep the system jolting about in a regular way.

我得特别注意，我现在有点晕了。

I have to be really careful here, I'm getting dizzy.

注意我说的是晕，而不是头昏。

Notice I said dizzy, not lightheaded.

你会破坏这种滑动调节过程，从而过度补偿，这就是为什么当你在船上感到恶心时，人们会说：看地平线，盯着远处的一个固定点。

And you will end up disrupting that slip process and you'll essentially overcompensate, which is why whenever you feel sick on a boat, they say, look at the horizon, fixate to something at a distance.

好的，如果你有眩晕，几乎可以肯定你的内耳出了问题。

Okay, so if you have vertigo, almost certainly there's something going on in your inner ear.

是的，它可能是由病毒引起的。

Yes, it can be caused by viruses.

是的，也可能是激素引起的。

Yes, it could be caused by hormones.

这些情况通常是暂时的，但最重要的是要稳定前庭眼反射的视觉部分。

These things tend to be transient, but the most important thing is going to be to anchor the visual part of the vestibulo ocular reflex.

所以你需要做的是，将视线固定在大约三到四英尺远的一个点上，然后你希望逐渐靠近那个点；如果没有这个条件，就看着你前方的手或手指，然后缓慢地将它向你的鼻子移动。

So what you're going to want to do is you're going to want to fixate on a point maybe three or four feet away, and then you're going to actually want to move closer to that point or if you don't have access to it, would want to look at your hand, your finger out in front of you and then slowly move it in toward your nose.

在某个时刻，你会感觉眼睛要对不上了，这时就可以停下来，然后再移远，再移近。

At some point, you'll feel like you're going to go cross eyed and you can stop at that point, then move out again, then in again.

你这样做是在做什么？

What are you doing when you're doing this?

你是在抑制那些错误的信号——当你有眩晕时，这些错误信号会主导你的默认状态，而你强迫视觉部分占主导，这样你的内耳机制就会随之调整。

What you're doing is you're overriding the error signals, the incorrect error signals that exist in your kind of default setting at that when you have vertigo and you're forcing the visual component to dominate and then your inner ear mechanisms will adjust to that.

所以，如果你感到恶心或晕船，这是一个非常有效的办法；如果你像我一样，坐在一辆太小的优步车后排，下车后走进没有窗户的建筑，感觉不太舒服，这个方法也很有用。

So this is a very powerful tool if you ever feel nauseous or seasick, it's a very powerful tool if you ever in like me, you sit in the back of an Uber and an Uber is too small, you get out and you're like walk into a building where there are no windows, you're like, I don't really feel good.

到外面去，找一个远处的固定目标注视。

Get outside and look at a fixation point some distance away.

前几天真的发生了这种情况，我们去了健身房，走进去之后，之前一直在房车里，感觉不太舒服。

This actually happened the other day, we went to the gym, we went inside this gym, we'd been in a van and then went inside and weren't feeling well.

所以我们决定出去散散步，尽量盯着最远的点看。

So we decided to get out and just take a walk and fixate to the longest distance possible.

新鲜空气可能也有帮助，但当你这么做时，你是在固定前庭眼反射的视觉部分。

The fresh air probably helped as well, But when doing that, you are anchoring the visual part of the vestibular ocular reflex.

这比试图避免头部运动来防止半规管里的小石头移动要好得多。

Now that's far and away better than trying to avoid moving your head to not get those little stones moving around in the semicircular canals.

关于这个话题有很多可说的，我能滔滔不绝，但希望你学到了一些生物学知识，也学会了如何在感到头晕或恶心时，通过运动或晕动症来缓解不适。

Lots to say about this, I could go on and on, but hopefully you learned some biology and you learned how to not be nauseous if ever you feel dizzy or nauseous based on movement, motion sick.

我们也可以谈谈为什么会晕动症，但这是通过迷走神经等等原因造成的。

And we could talk about why you get motion sick, but it's through the vagus nerve, etcetera, etcetera.

但这是一个非常有用的工具。

But this is a very useful tool.

如果你只是感觉不舒服，除非你发烧或有类似情况，我建议你到户外去，尽可能远地凝视一个固定点，然后安全地朝它走去；如果不行，就做几次盯着近处手指的练习，这将非常有助于固定前庭眼反射。虽然不是每次都有用，但很多人反映感觉好多了，尤其是当你从一个封闭环境转移到另一个封闭环境，再转移到第三个封闭环境的时候。

And if you're ever just not feeling well, unless you have a fever or something like that, I recommend getting outside and looking at the furthest fixation point with your vision that you possibly can, and then walking toward it as far as you can safely, If not, by actually just doing a few of these exercises of looking at your finger up close, that's going to be very good for anchoring the vestibular ocular reflex and not every time, but many times people report feeling better, especially if you've moved from one closed environment to another closed environment to another closed environment and so on.

好的，下一个问题是：对于那些因睡眠差、饮食差或早期脑外伤而受到负面影响的人，有什么方法可以改善大脑功能？

Okay, next question is what can be done to improve brain function for people that have been negatively impacted by things such as poor sleep, poor diet and TBI early in life?

詹姆斯。

James.

是的，这是个非常好的问题，我经常被问到。

Yeah, this is a great question and I get this a lot.

我觉得这让我想起，我们在播客中讨论的很多内容都是关于做对事情时的好结果和做错事情时的坏结果。

I think that it reminds me that a lot of the conversation that we have on the podcast is about the good things that happen when you do things right and the bad things that happen when you do things wrong.

虽然我认为这是一场重要的对话，但坦白说，我过去在这方面做得不够，正因如此，我很感谢这个问题，因为它让我有机会更多地谈谈你的身体系统其实非常强大。

And while I think that's an important conversation, what I've frankly failed to do enough and that's why I'm grateful for this question because it gives me the opportunity to talk more about the fact that your system is very robust.

大脑具有神经可塑性。

There is neuroplasticity.

而且，就像我的研究生导师常说的那样，时间机器坏了——这并不是说你没救了，但我不建议你额外花精力去纠结过去错过了多少，抱歉，我不是说‘种子’。

And also, as my graduate advisor used to say, time machine's broken, which is not to say, you're out of luck, but I wouldn't spend any extra energy thinking about how many, not seeds, excuse me.

我是说，有多少，我得小心点。

How many, I have to be careful.

关于种子油的争论仍然存在，目前还不清楚。

The seed oil debate is still a debate, it's unclear.

你在童年时期接触了多少反式脂肪？

How many trans fats you were exposed to in childhood?

我们知道反式脂肪有害。

We know trans fats are bad.

大家都同意它们有害。

Everyone agrees they're bad.

政府也认为它们有害。

Governments agree they're bad.

这或许是营养领域中少数所有人都达成共识的事项之一。

This perhaps one of the few things everybody agrees on in the nutrition space.

反式脂肪有害。

Trans fats are bad.

我小时候，反式脂肪在食物中非常普遍。

When I was growing up, trans fats were abundant in foods.

当时我们拥有的某些现在被认为有害的东西可能更少，但我们吃了大量的反式脂肪。

There were probably fewer of certain things that we have more of now that are bad, but we ate a lot of trans fats.

我们冰箱里有人造黄油。

We had margarine in our fridge.

还有其他一些可能对我们不利的东西，我们当时也摄入了。

There were other things that were probably weren't good for us that we consumed.

偶尔我会想，天啊，如果我当初像现在这样只吃草饲肉类、水果、蔬菜和健康谷物，那我现在该有多健康啊，但我真的不会花太多时间去想这些。

And every once in while I'll think, gosh, if I'd only been eating grass fed meats and fruits and vegetables and healthy grains as I do now back then imagine how much healthier I'd be, but I really don't spend too much time on it.

我认为你也不应该多想。

And I don't think you should either.

我认为最重要的是要记住，生物系统除非受到严重损伤，否则都非常强大，你得是遭遇重大伤害才行，即便如此它们也极具韧性。

I think the most important thing to remember is that biological systems, unless they're really damaged, you're talking about a major injury and even then they're very robust.

你可以克服多年甚至几十年对这些系统的不良使用或滥用。

You can overcome years, decades of poor use or misuse of those systems.

话虽如此，如果你现在有机会好好照顾它们，我强烈建议你这么做。

That said, if you have the opportunity to take care of them now, I highly suggest you do.

所以，例如，如果你多年睡眠不好，现在是时候纠正了。

So for instance, if you haven't slept well for years, now's the time to get it right.

我真的不会担心过去。

I wouldn't worry about the past, truly.

你总能挽回一部分健康寿命和寿命。

You can always rescue some of your health health span and lifespan.

饮食不佳，也是同样的道理。

Poor diet, same thing.

这就像一句话：想做就做。

It's a just do it kind of thing.

只要尽量做到百分之八十到九十的时间里把事情做对就行。

Just hop on the train of getting things right eighty to ninety percent of the time.

TBI，创伤性脑损伤。

TBI, traumatic brain injury.

现在，休伯曼实验室播客的那期节目已经发布了，嘉宾是医生。

Well, the episode of the Huberman Lab Podcast is out right now with Doctor.

马克·德普西托。

Mark Desposito.

他是一名医生，神经科医生，最初在宾夕法尼亚大学接受培训，现在在加州大学伯克利分校。

He's an MD, a neurologist, originally trained at University of Pennsylvania, now at University of California Berkeley.

我们讨论了创伤性脑损伤。

We talk about TBI.

创伤性脑损伤有多种类型，成因各异，从爆炸冲击、车祸，到建筑工作，甚至只是在派对上滑下楼梯。

There are lot of different forms of TBI, different origins, everything from bomb blast to car accident, to construction work, to just slipped on the stairs at a party.

我认识一个人，他在派对上踩到湿地板滑倒，结果造成了脑损伤。

I know someone that slipped on some wet floor at a party and has a brain injury.

我们了解些什么？

What do we know?

回到基本点，睡眠很重要，但还有一些方法，比如经颅磁刺激，以及能减轻脑部炎症的措施，比如类淋巴系统清除。

Well, you get back to the basics, Sleep is going to be important, but there are some things like transcranial magnetic stimulation, certainly things that reduce brain inflammation like glymphatic outflow.

类淋巴系统清除是指夜间大脑的清洗过程，用于清除废物。

So glymphatic outflow is this washing of the brain at night that removes debris.

在创伤性脑损伤后的数周和数月内，为了这一原因，获得充足的睡眠至关重要。

Very, very important in the weeks and months after traumatic brain injury to get adequate sleep for that reason.

但还有一些其他方法似乎也能改善创伤性脑损伤的预后，比如如果你能接触到高压氧舱或高氧治疗。

But then there are things that also seem to perhaps improve outcomes from traumatic brain injuries, such as hyperbaric chambers or hyper oxygenation treatments if you have access to those.

甚至在睡觉时将脚部略微抬高五到十五度，已被证实能增加睡眠期间的脑淋巴引流，我们相信这通过加速清除细胞内和细胞外间隙中的大量代谢废物和活性氧物质来发挥作用。

Even things like elevating the feet slightly when you sleep by about five to 15 degrees is known to increase glymphatic flow during sleep, which can, we believe by way of increased clearance of a bunch of basically debris, reactive oxygen species within the cells, but also debris outside the cells in the extracellular space.

所以在神经元之间，并非只是空的空间，而是充满了大量高度糖基化的物质，简单来说，就是一种像海绵一样的碳水化合物基质，填充了这些空隙。

So between neurons, so it isn't just empty space, there's all this like heavily glycosylated stuff, which basically just means this kind of like spongy carbohydrate stuff that fills in the spaces.

通过稍微抬高脚部睡觉来清除这些区域积累的某些代谢物和废物，效果明确，但绝对不要在直立的椅子上睡着。

The clearance of some of the metabolites and some of the debris that's accumulated there by just sleeping with feet slightly elevated, definitely not falling asleep in a chair upright.

那对脑淋巴引流来说是最糟糕的情况，诸如此类的做法。

That's the worst thing for glymphatic flow, things like that.

有些人会对所有抗炎方法走火入魔，开始大量服用姜黄素，并把炎症当成头号敌人。

Some people will go kind of bonkers on all things anti inflammation, they start taking tons of curcumin and they kind of get obsessed with inflammation as the enemy.

我不建议这样做。

I wouldn't do that.

事实上，像姜黄素、姜黄这样的物质如果摄入高剂量，会产生一些负面影响，比如抑制睾酮的生成，这是不好的，你不希望这样。

In fact, there's some negative effects of things like curcumin, turmeric, if you take in high doses, like limiting the amount of the hydro testosterone production, which is not good, you don't want that.

无论男女，都不应该摄入过多的姜黄或姜黄素。

Male or female, you don't want to take too much turmeric or curcumin.

这些问题确实存在，更不用说已有研究显示许多姜黄产品中含有铅污染。

There are real issues with that to say nothing of the studies that have shown lead contamination in a lot of turmeric.

因此，你需要非常仔细地核查其来源。

So you want to check the sourcing very carefully.

如果你确实要食用姜黄，少量可能是安全的。

If you do consume any turmeric, a little bit is probably fine.

用它来做菜没问题，但我们现在讨论的是补充剂，不要把炎症当成可怕的敌人，以至于做出其他可能有害的行为。

Cooking with it is fine, but we're here, we're talking about supplementation and just really not trying to turn inflammation into this terrible thing to the point where you're starting to do other things that are potentially damaging.

有一些非常有趣的研究表明，每天摄入五克到十克（根据体重调整）的肌酸一水合物，可以增强前脑中的磷酸肌酸代谢，并在高海拔或创伤性脑损伤条件下提升大脑功能。

There's some really interesting evidence that five grams, maybe ten grams, depending on your body weight of creatine monohydrate per day can enhance creatine phosphate metabolism in the forebrain and enhance brain function under conditions of high altitude or TBI.

我每天服用五到十克肌酸，只是单纯的肌酸一水合物粉末。

I take five to ten grams of creatine, just creatine monohydrate powder.

而且，任何肌酸一水合物粉末都足够了。

And frankly, any creatine monohydrate powder should be sufficient.

还有其他形式的肌酸，但它们并没有更好。

There are other forms creatine, they are not any better.

幸运的是，肌酸一水合物是最便宜的。

Creatine monohydrate is the least expensive fortunately.

把它混在水里，饭前或饭后服用都可以。

That mixed in water, you take it with or without food.

有些人问，肌酸会导致脱发吗？

Some people ask, does creatine make your hair fall out?

不会，它不会导致脱发，但有些人确实会因服用肌酸一水合物而出现DHT水平升高，而DHT与脱发有关。

No, it does not make your hair fall out, but some people do experience an increase in DHT creatine monohydrate and there can be a DHT hair loss link.

所以，如果你觉得是肌酸导致你脱发，那就停用并观察一下，做一下对照实验，头发应该会重新长出来。

So if you think you're losing your hair from taking creatine, then stop and see, do the control experiment, it should grow back.

但每天五到十克的肌酸一水合物，再加上尝试高压氧舱、保证优质睡眠，这些都绝对值得去尝试。

But five to ten grams of creatine monohydrate, something to explore hyperbaric chambers, something to explore excellent sleep, definitely do that.

我不会过分纠结于过去的错误或不公，以至于影响你当下努力纠正它们的能力。

And I just wouldn't obsess over past ills or wrongs to the extent that it impacts your ability to try and correct those in the present.

我对大多数事情都会这么说，但我也理解，作为人类，因为我们能回忆过去、感知现在、展望未来，有时很难放下自己犯下的错误，但这只是人性使然，我也没有解决办法。

I would say that about most everything, but then again, I understand that as humans, because we can remember the past, the present and the future that sometimes it's difficult to let go of the mistakes of past that we made, but that's just simply being human and I don't have a solution to that.

我们离找到强迫症的病因更近了吗？

Are we any closer to finding the cause of OCD?

我认为我们已经知道强迫症的成因了。

Well, I think we know what causes OCD.

我认为很清楚，强迫症是基底神经节中某种错误连接的表现，而基底神经节是参与‘行动’与‘抑制行动’行为的大脑结构。

I think it's pretty clear that OCD is some form of miswiring in the basal ganglia, the structures of the brain that are involved in go action and no go withholding action type behaviors.

这些结构与多巴胺奖赏系统之间存在异常连接，因为关于强迫症，这里有一个有趣的现象。

And some malwiring of those structures to the dopamine reward system because here's what's interesting about OCD.

强迫症涉及强迫观念——显然，这是OCD中的‘O’；以及强迫行为——这是OCD中的‘C’。

OCD involves obsessions, obviously that's the O in OCD, compulsions, the actions, that's the C in OCD.

但神经机制上有个奇怪的转折：在强迫症中，强迫行为并不会消除强迫观念，反而会加剧它，明白吗？

But in a kind of a weird twist of the neurology, OCD is a situation where the compulsion does not remove the obsession rather it exacerbates it, okay?

强迫行为并不会消除强迫观念，反而会加剧它。

The compulsion does not remove the obsession, it exacerbates it.

所以，与挠痒不同，对于强迫症来说，挠痒反而会让它更糟，这实际上就像我们被蚊子叮咬时的感受，顺便说一句，我极度讨厌蚊子叮咬。

So unlike an itch that you scratch with OCD, the scratching of the itch makes it worse, which is actually what we experience when we have a mosquito bite, which by the way, have absolutely loathe mosquito bites.

这是我生活中最不喜欢的事情之一。

It's one of my least favorite things in life.

我大约有3600个甚至更多的烦心事，而且还在增加。

I have about 3,600 and counting pet peeves.

这绝对排在这些烦心事的前列。

That's definitely high on the list of those.

强迫症这种疾病，坦率地说，需要从神经学层面进行治疗。

The obsessive compulsive disorder is one that really needs to be treated frankly neurologically.

虽然有行为干预方法，但很明显，调整与强迫症相关的神经回路的药理学机制确实能起到帮助作用。

It's one for which there are behavioral interventions, but it's clear that adjusting the pharmacology of the neural circuits involved in OCD really can help.

再次强调，有行为疗法，但对于严重的强迫症病例，使用SSRIs（选择性血清素再摄取抑制剂）的干预措施效果非常明确，尽管这些药物被严重污名化了，很多人说：‘选择性血清素再摄取抑制剂太糟糕了’，诸如此类的话。

Again, there are behavioral treatments, but for severe cases of OCD, it's just very, very clear that interventions which include SSRIs, have been demonized, a lot of people say, oh, selective serotonin reuptake inhibitors are terrible, blah, blah, blah.

抑郁症的血清素假说是不正确的。

The serotonin hypothesis of depression isn't true.

听好了，现实是这样的：所有有效的抑郁症治疗方法——包括在某些情况下的SSRIs、认知行为疗法——这些被证明有效的手段，其核心究竟是什么？

Well, listen, the reality is this, that all treatments for depression that are effective, which include SSRIs in some cases, cognitive behavioral treatments, all of these sorts of things, which have shown efficacy are all about what?

它们不是关于血清素，而是关于神经可塑性。

They're not about serotonin, they're about neuroplasticity.

这就是为什么一些抗抑郁药针对多巴胺和去甲肾上腺素，而另一些则针对血清素。

That's why some antidepressants center on dopamine and norepinephrine, others center on serotonin.

它们关乎神经可塑性。

They're about neuroplasticity.

它们关乎改变神经网络。

They're about changing neural networks.

它们并不是针对某种特定的神经递质，而是像血清素这样的神经调质提供了一个切入点。

They're not about a neurochemical per se, but the neuromodulators such as serotonin allow an access point.

它们是进入神经可塑性过程的楔子。

They are a wedge into the neuroplasticity process.

对于强迫症而言，要克服这些不良神经连接，获得神经可塑性至关重要。

Now with OCD, in order to overcome these malwirings, it's very important to get plasticity.

你如何获得神经可塑性？

How do you get plasticity?

依我看来，你需要与一位优秀的精神科医生合作，由他们开具合适的药物剂量，以释放适量的神经调节物质——这一点非常关键——这会打开神经可塑性的窗口，但更重要的是，必须采取适当的行为干预。

Well, in my belief, you work with an excellent psychiatrist who can prescribe the appropriate dose of drug to release the appropriate amount of neuromodulator then, and this is really key, you have opened up the window for plasticity, but then it's really important that the proper behaviors are engaged in.

当我做过一期关于强迫症的节目时，我谈到了其中一些方法。

And when I did an episode on OCD, I talked about what some of these are.

例如，让患者接触引发强迫思维的刺激，或者这种强迫思维可能自发产生。

For instance, the person is exposed to the stimulus that causes the obsession, or maybe this obsession arises spontaneously.

他们感受到执行强迫行为的冲动，但在治疗师的支持下加以抵制，而这一切都发生在血清素或其他神经调节物质水平升高的背景下，这使得他们只需更少的抵制尝试、更少地抑制那种强烈想执行的行为，因为这种冲动本质上是内在的，从而能更快地实现神经可塑性，或许还可以结合经颅磁刺激。

They feel the impulse to complete the compulsion, the behavior, and they resist with the support of a therapist, but they're doing this in the context of having elevated levels of serotonin or some other neuromodulator that then allows fewer trials of resistance, fewer times of needing to withhold the behavior that this person so badly wants to perform because it's coming from within as this compulsion literally, then they are able to achieve plasticity more quickly, perhaps also transcranial magnetic stimulation.

因此，正确的行为、抑制行为，有时还包括替代行为，配合恰当的神经化学环境，才是治疗强迫症的关键。

So a conjunction of the correct behavior, the withholding behavior, maybe a replacement behavior that's often used, use a replacement behavior with the appropriate neurochemical milieu is the solution to OCD.

好的，下一个问题是：如果我从旧金山去纽约市，如何只调整三小时的昼夜节律？

Okay, next question is, if I'm just going to New York City from San Francisco, how do I control shifting my circadian rhythm by only three hours?

所以，如果你从旧金山前往纽约市，最有效的方法其实是出发前两天每天提前一小时起床。

So if you're going to New York City from San Francisco, the best way frankly would be to get up an hour earlier two days before you head off to New York.

然后在出发前一天再尝试提前两小时起床，到了纽约后再完成最后的调整。

And then another day you might try and shift by two hours before you go and then head to New York and do the last shift on the last day.

大多数人不会这么做。

Most people won't do that.

这需要一点努力，你知道的，他们只是没时间、没能力，或者缺乏自律去做到这一点。

It's just, you know, it takes a little bit of work, but they just don't have the time ability or your discipline to do that.

但这可能是最好的方法。

But it is perhaps the best way.

我认为最好的做法是了解你的体温最低点。

I would say the best thing to do is to know your temperature minimum.

我会尽量让这个解释简单明了。

And I'll try and keep this pretty simple.

假设你通常早上8点起床，举例来说，这意味着你的体温最低点在早上6点。因此，如果你希望在前往纽约的前几天提前起床，那么在出发前的几天里，早上6点到10点之间，尽量让眼睛接触明亮的光线，即使之后你还要继续睡觉也没关系。

If you typically wake up at 8AM, let's say just by way of example, that means that your minimum body temperature is at 6AM which means that if you want to get up earlier in the days where you travel to New York, well, in the couple of days before you leave, anytime between 6AM and 10AM, get some bright light in your eyes even if you go back to sleep.

例如，早上6点起床，设个闹钟。

So for instance, get up at 6AM, set an alarm clock.

我知道你通常喜欢8点起床，但那就6点起床，让眼睛接触人工光源或阳光的强光，大概五到十分钟，然后再睡回笼觉到8点。

I know you normally like to get up at 8AM, get up at 6AM, get some bright light in your eyes from artificial sources or from sunlight, maybe five, ten minutes and go back to sleep until 8AM.

第二天晚上再重复一次，然后你启程去纽约时，就会发现时差调整变得容易多了。

You do that again the next night, and then you head off to New York, you'll find the shift to be much easier.

现在，这是你绝对不该做的事。

Now here's what you don't want to do.

你要确保在6点之前不要接触强光。

You want to make sure that you do not view bright light before 6AM.

所以半夜如果起床上厕所，尽量使用尽可能暗的灯光，等等。

So in the middle of the night, if you get up, you need to use the restroom, trying to use dim lights as dim as safely possible, etcetera.

那你这么做的目的是什么呢？

And what are you doing when you're doing this?

我可以详细解释背后的科学原理，我可能以后会专门做一期播客来讲这个，但简单来说，如果你6点起床并接受强光照射，其实你就是在模拟纽约的日出，明白吗？

I could get into a long description of the science behind this and I'll probably do a podcast all about this at some point, but really what you're doing if you get up at 6AM and getting some bright light exposure is if think about it, you're kind of looking at a New York sunrise of sorts, okay?

如果这不是日出，你至少在一定程度上获得了模拟日出的强光，没有什么能完全像日出一样，但确实在一定程度上模拟了。

If it's not a sunrise, you're getting some bright light that mimics sunrise at least to some extent, nothing's quite like sunrise, but to some extent.

所以从这个意义上说，即使你回去睡觉，你所做的是向你的下丘脑生物钟发送光信号——即授时因子，这个时间信号告诉它应该调整，让你需要更早起床。

So in that sense, even if you go back to sleep, what you're doing is you're sending the light signal, the Zeitgeber, the time signal to your circadian clock of your hypothalamus that it should shift that you'd need to get up earlier.

事实上，这大约会在两三天内发生。

And indeed that will happen over the course of about two, three days.

另一件你可以做的事，我知道如今得到这样的答案有点罕见。

The other thing you can do, and I know this is kind of rare these days to get an answer like this.

另一件你可以做的事就是直接飞到纽约，强迫自己起床，喝点咖啡因，出门锻炼，利用城市活动的社交节奏来促使自己早起。

The other thing you can do is just fly to New York and force yourself to get up and just drink caffeine and get out and exercise and use the social rhythm of the activity of the city in order to get up earlier.

但你会感觉上午晚些时候状态不佳。

But you will feel lousy late morning.

因此，你只有在上午晚些时候能小睡30到90分钟的情况下才愿意这么做，然后你就会感觉良好。

And so you would only want to do that if you could access a brief nap of anywhere from thirty to ninety minutes late morning, and then you'll feel fine.

但我的建议是，像某些动物或类似的东西那样，非常喜欢那个答案。

But my suggestion would be to something back there, like some animal or something likes that answer so much.

所以，就像那样，是的，你可以在前往纽约市前两天，在平时起床时间前几个小时尽量接受一些光照，然后再回去睡觉。

So like that, yeah, it would be to just try and get a little bit of light exposure a couple hours before your normal wake up time, then go back to sleep in the two days before you head off to New York City.

当然，以上所有内容都是以纽约市为背景设定的。

And of course, everything here was set in the context of the New York City.

这是从旧金山飞往纽约市的航班，但原理和逻辑是通用的。

It's a flight from San Francisco, New York City, but principle, the logic holds.

如果你对体温最低点和起床时间有任何疑问，想调整你的生物钟以适应旅行，可以查看我们关于时差和轮班工作的那期节目。

And if you have any questions about this temperature minimum and wake up time and you want to get your circadian clock right for travel, check out the episode that we did on jet lag and shift work.

我现在说这些的时候，意识到我的团队就在旁边听着，我会在Hebrew Room Lab Clips频道发布一个视频，解释体温最低点，以及如何根据你的正常起床时间来计算，从而实现你想要的时差调整。

And I'm realizing now as I say this and my team's here and they're listening that I will do a video on the Hebrew Room Lab Clips channel where I explain temperature minimum and how to plug in your normal wake up time in order to essentially arrive at whatever time shift you want.

我们或许也该把它做成一份简报，里面有一张图表，写着：我目前早上8点起床，这意味着我的，然后会提示减去两小时。

We should probably put that out as a newsletter too, where it's a little chart where it says I currently wake up at 8AM and then which means my, and then it'll say subtract two hours.

我的体温最低点是早上6点，我想去某个地方旅行。

My temperature minimum is 6AM and I want to travel to whatever it is.

我不知道，比如在这个日期从这个城市前往澳大利亚的悉尼。

I don't know, Sydney, Australia on this date from this city.