必备：睡眠优化与睡眠 - 觉醒节律调节工具包

欢迎来到Huberman Lab Essentials，在这里我们会回顾过去的节目，分享最有力、最实用的科学工具，帮助你提升心理健康、身体健康和表现。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是Andrew Huberman，斯坦福大学医学院的神经生物学和眼科学教授。

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

今天我们要聊的是睡眠，以及如何优化你的睡眠质量。

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

我们先来想想，一个完美的24小时周期应该是什么样的。

Let's consider what the perfect twenty four hour cycle would look like.

不管早上几点起床，身体体温上升都是最先发生的事之一，这是自然规律。

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.

体温升高会促使一种叫皮质醇的激素分泌增加。

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

皮质醇常被妖魔化，被视为有害之物。确实，你不想让它在白天或夜晚持续处于高水平，但你希望它在清晨，也就是刚醒来的时候达到峰值。

Cortisol is often demonized and considered this bad thing, and indeed you don't want cortisol to be chronically or consistently elevated throughout the day or night, but you do want cortisol to reach its peak early in the day, right about the time you wake up.

为了确保皮质醇在清晨、刚醒来的时候达到峰值，你可以接触强光，最好是起床后的三十到六十分钟内晒晒太阳。

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 thirty to sixty minutes after waking.

原因很简单。

The reason for that is very simple.

你需要让皮质醇在一天刚开始时就迅速升高，而不是等到晚些时候才升高，如果你出门晒太阳太晚，皮质醇峰值就会推迟。

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.

这是因为你的眼睛里有一组神经细胞，叫做内在光敏黑视蛋白细胞，不过你不需要记住这个名字。

The reason for this is that you have a set of neurons, nerve cells in your eye, they're called intrinsically photosensitive melanopsin cells, but you do not need to know that name.

这些细胞对强光反应最灵敏，尤其是在刚醒来时，它们能最好地向位于口腔顶部上方的下丘脑视交叉上核发出信号。这个核团是一簇神经元，它会向全身发送大量电信号和化学信号，从而触发皮质醇升高，给大脑和身体发出清醒信号，并启动一个计时器，让你当晚能够按时入睡。

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.

具体该怎么做呢？至少我是这么做的。

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

早上醒来时，我总忍不住想伸手去拿手机。但我知道，就算把手机屏幕亮度调到最高，也远远达不到触发皮质醇激增所需的强度，也就没法让我一整天都保持最清醒、最专注的状态，更别提优化晚上的睡眠了。

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

所以我起床后直接出门。如果那天天气晴朗，太阳位置比较低，或者刚开始升到头顶上方，也就是我们说的低太阳角度，那我就知道出门的时间对了。特别是在阴天，一定要出去，让尽可能多的光线或光子进入眼睛。

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, especially on cloudy days, you want to get outside and get as much light energy or photons in your eyes.

不过，假设那天天气特别晴朗，我能清楚地看到太阳的位置。

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

我不需要直视太阳。

I do not need to stare directly into the sun.

所以早上晒太阳的正确方式是看向太阳的方向，但千万不要盯着任何亮到让你眼睛难受的光线，无论是阳光还是其他光源，因为那样会损伤眼睛。

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

不过，早上晒太阳的时候，最好别戴墨镜。

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

没错，就是别戴墨镜。

That's right, to not wear sunglasses.

戴眼镜或者隐形眼镜，也就是所谓的矫正镜片，完全没问题。

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

事实上，这对这项练习或这个工具很有帮助，因为它们能把光线聚焦到你的神经视网膜以及那些内在光敏的黑色素细胞上。

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.

这是基于我们生理学的核心原理。

This is grounded in the core of our physiology.

有数百篇甚至数千篇经过同行评审的高质量论文表明，在早晨早期接触光线是白天保持清醒最强烈的刺激因素，而且它对夜间入睡和保持睡眠的能力有着非常积极的正面影响。

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 fall and stay asleep at night.

所以，这是确保夜间优质睡眠以及白天保持清醒状态的核心利器。

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

如果你在天亮前就醒了，而且目标是保持清醒，那你完全可以，甚至应该打开家里或公寓里的人造光源，不管你在哪儿住，对吧？

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, right?

如果你凌晨四点醒来并且需要保持清醒，那就打开人造光源。

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

如果你想知道在那个时段打开人造光源能否替代阳光，很遗憾，答案是否定的。除非你拥有非常特殊的灯具，否则我们稍后会讨论具体是哪种。家里那种明亮的人造光源，我再说一遍，根本不够亮，无法激活皮质醇机制以及其他你白天所需的清醒机制。

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.

不过，有个很糟糕的情况是，家里、公寓里，甚至手机上的灯光如果亮度足够，你在深夜或半夜盯着看的话，就会干扰你的睡眠。

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.

所以，我们的视网膜、眼睛生物学以及大脑生物学之间存在一种不对称性。也就是说，在清晨刚醒来的时候，你需要大量的光线、大量的光子和光能，而人造光源通常达不到这个效果。

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 and artificial lights generally just won't accomplish what you need them to accomplish.

但在晚上，哪怕是一点点人造光，也真的会打乱你的昼夜节律，也就是那套二十四小时生物钟，以及我们刚才提到的所有机制。

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

在阴天，你尤其需要到户外去。

On cloudy days, you especially need to get outside.

再说一遍，阴天或者多云的时候，你尤其得去户外晒晒太阳，你需要更多的光照。

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

那么，你需要多少光照，或者说需要看多久的光呢？

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

这因人而异，也因地而异，确切地说，取决于你住在地球的哪个地方，周围树木多不多，还有你的眼睛是敏感型还是不那么敏感。我没法给出一个绝对的标准，但我们可以提供一些大致的建议。

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

一般来说，如果是晴天，也就是没有云或者云很少，你需要让眼睛接受大约五分钟左右的阳光照射。

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.

有时候三分钟就够了，有时候第二天可能要七分钟，大概五分钟的样子。

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

如果是阴天，太阳只是从云层后面露出来，或者云层比较厚，那你最好在早上让眼睛晒大概十分钟的太阳。

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 ten minutes of sunlight exposure to your eyes early in the day.

要是遇到特别阴沉的日子，甚至下雨天，你可能需要晒二十到三十分钟的太阳。

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

千万别隔着汽车挡风玻璃或者窗户晒太阳，不管有没有贴膜，那样效率太低，得花太长时间。

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, it takes far too long.

这样根本起不到应有的作用。

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

如果你住在特别阴暗多云的地方，或者天气不允许你出门，甚至住在山洞里，那你可以买那种模拟日光的灯。

Now, if you live in a part of the world where it's extremely dark and overcast, or the weather won't let you outside, or you live in a cave, there are sunlight simulators or daylight simulators that you can purchase.

不过这类灯通常价格不菲。

Those are quite expensive in general.

所以我推荐一些性价比更高的替代品，效果一样好，亮度也完全够用。

Therefore, I suggest cheaper options that work just as well because they get just as bright.

比如那种卖来让人自拍之类的环形灯。

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

LED平板灯效果也会不错。

A LED tablet will work pretty well.

我其实就有一个，整个上午都放在书桌上。虽然我早上第一件事还是得出去晒晒太阳，尤其是阴天更要这么做。

I actually have one of those and I put it on my desk all morning, even though I still get outside cheaper and look at sunlight first thing in the morning, again, also, especially I should say on cloudy days.

我们的很多听众住在世界各地，比如冬天那里天黑得特别早，没法晒到足够的太阳。这种情况下，最好能尽量在早上接受自然光照，同时注意我之前提到的那些具体细节。

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, but get that morning light ideally from sunlight and take into account all the specific points that I've given you here.

当你开始这样做时，你会感觉到身体更有活力，而且这种活力来得更快。

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.

你实际上会开始注意到这个机制每天都在起作用，特别是如果你关注自己的生理状态的话。

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

你真正需要的是那种弥漫的、非常明亮的阳光，也就是光子能量，它能正确调节你大脑和身体的所有节律，不仅仅是皮质醇的峰值，它还会触发正常的代谢。

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

它会为你设定一个计时器，让你在大约十六小时后能够入睡。

It's going to set a timer for you to be able to fall asleep about sixteen hours later.

它还能抑制褪黑素的分泌。褪黑素是一种让你犯困的激素，你刚醒来时，它正 circulating 在你的血液里。

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

它还有其他不少作用，比如跟腺苷系统产生互动，把那些如果你没睡够而残留在体内的腺苷给冲刷掉一些。

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.

说到底，早上一定要去晒晒太阳。

Fundamentally speaking, get that morning sunlight viewing.

我保证，你会感谢自己这么做的。

I promise you will be grateful that you did.

这会让每个人都感觉更好、更清醒，并且能大大帮助你当晚入睡和保持睡眠。

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

我想稍微休息一下，感谢一下我们的赞助商 Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor Eight Sleep.

Eight Sleep 生产智能床垫套，具备制冷、制热和睡眠追踪功能。

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

确保你能睡个好觉的最佳方法之一，就是让你的睡眠环境温度恰到好处。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

这是因为，想要入睡并保持深度睡眠，你的体温实际上需要下降一到三度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而想要醒来时感到神清气爽、精力充沛，你的体温实际上需要上升一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep 会根据你个人的需求，整晚自动调节床铺的温度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

我已经用 Eight Sleep 的床垫罩快五年了，它彻底改变并提升了我的睡眠质量。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

Eight Sleep 最新的型号是 Pod 5。

The latest Eight Sleep model is the Pod five.

我现在睡的就是这个，真的特别喜欢。

This is what I'm now sleeping on, and I absolutely love it.

它有很多特别棒的功能。

It has so many incredible features.

比如说，Pod 5 有个叫自动驾驶的功能，这是个 AI 引擎，能学习你的睡眠模式，然后根据不同睡眠阶段自动调节你睡眠环境的温度。

For instance, the Pod five has a feature called autopilot, which is an AI engine that learns your sleep patterns and then adjust the temperature of your sleeping environment across different sleep stages.

如果你打呼噜，它还会自动抬高你的头部，并进行其他调整来优化你的睡眠。

It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

如果你想试试 Eight Sleep，请访问 eightsleep.com/huberman，购买新款 Pod 5 最高可享 350 美元优惠。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five.

Eight Sleep 支持全球许多国家配送，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and The UAE.

再说一次，网址是 eightsleep.com/huberman，最高省 350 美元。你还需要善用不仅仅是光线，还有温度作为调节工具。

Again, that's eightsleep.com/huberman to save up to $350 You will also want to leverage not just light, but temperature as a tool.

如果你愿意的话，最好想办法让核心体温比平时稍微快一点升起来，比如别只是在外面随便走走、晒晒太阳或者看会儿书之类的。

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, etcetera.

主要有两种方法可以做到这一点。

And there are two main ways you can do that.

第一种方法是泡在冷水里。

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

你可以洗个冷水澡，时间在一到三分钟之间。

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

你可以试试冰浴，如果你感兴趣的话。或者如果你有专门用于主动冷暴露的冷浴桶，那就进去泡会儿冷水。

This could be an ice bath, if that's your thing, it could be a cold tub, if you own a cold tub that's specifically designed for deliberate cold exposure, get under some cold water.

在冷水中待上一到三分钟，肾上腺素的释放会让你瞬间清醒。这里我要特别强调一下，这还能帮你提升核心体温。

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.

没错，当你把冷的东西贴在皮肤表面时，大脑中一个叫内侧视前区的神经元集群就会像恒温器一样工作，它会想："哎呀，身体表面好冷，我得把核心体温升起来。"

That's right, 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.

所以这听起来有点反直觉。

So this is a little bit paradoxical.

大家可能会想，要是泡进冷水或者冰浴里，体温肯定会下降。

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

确实，要是待的时间长了，体温是会降，但如果你只待个一两分钟，或者在冷水淋浴下冲个一两分钟，核心体温反而会升高。

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

所以这对提神醒脑特别管用。

So this is great for waking up.

另外就是运动。

And we have exercise.

一天中尽早提升核心体温的一个好办法就是运动。

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

我常说，根据研究，锻炼的最佳时间至少是早上刚醒的时候。可以是散步，早上出门散步还能晒晒太阳；可以是慢跑，也可以是跳绳。总之，尽量在早上第一件事就把核心体温提上来，而做到这一点的好方法就是接触冷水，或者运动。

I always say the best time to exercise, at least what the research points to, is immediately when you wake up in the morning, could be a walk, you can get your sunlight exposure while you're taking a walk first thing in the morning, it could be a light jog, it could be skipping rope, 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.

再说一遍，这不需要是你全天那种高强度的完整训练。如果你一直在坚持锻炼——我希望大家都这样，因为每个人都应该运动——那就不必那样。

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.

现在你会发现，我们只关注一天中的这个早期阶段。你可能会想，等等，我以为这期节目讲的是助眠工具呢。

Right now, you'll notice we're only focused on this early part of the day and you might be saying, wait a second, I thought this was an episode about tools for sleep.

其实，我们在一天最初这六十到九十分钟里做的所有事情，都会引发一系列生理反应，贯穿全天，一直到晚上和深夜，真正帮助你优化睡眠。

Well, everything that we're talking about doing in these first sixty to ninety 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.

所以，请继续跟我往下听。

So just hang in there with me.

接下来，我们要谈的是早晨可用的另一个工具：咖啡因。

So the next category of tool for use early in the day is caffeine.

你不一定非得喝咖啡因。

You do not have to drink caffeine.

我接下来要说的，是如果你习惯喝咖啡因，如何合理使用它来改善睡眠和清醒状态。

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

很多人早上都会摄入咖啡因。

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

喝多少取决于你的耐受度，每个人的情况差别很大。

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

咖啡因本质上是一种腺苷受体拮抗剂，能有效抑制困倦感。

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

对很多人来说，把喝咖啡的时间从刚醒来的时候往后推迟到起床后一个半小时到两小时，能让全天的精力更持久，下午晚些时候也就没必要再喝更多咖啡了。

And for many people shifting that caffeine intake from immediately after waking in the morning to ninety to one hundred and twenty 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.

如果你下午晚些时候还要喝咖啡，尽量控制总量，或者改喝低因咖啡。如果想获得最好的睡眠效果，全天咖啡因摄入量最好控制在100毫克以下。

If you do drink caffeine later in the afternoon, really try and limit the total amount or drink decaf, certainly keep the total amount to less than a 100 if you are interested into the best possible sleep.

我说这话是知道，包括我在内，很多人下午五点甚至六点，或者晚饭后，还能喝下一杯双份浓缩咖啡（含200毫克或更多咖啡因），照样能顺利入睡或睡得很好。

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

现在越来越多的研究指出，下午四点之后摄入咖啡因，真的会打乱你的睡眠结构。

There are more and more papers all the time that point to the fact that caffeine intake late in the day after 4PM that is can really disrupt the architecture of your sleep.

所以你可能觉得自己睡得不错，但如果你避开下午的咖啡因，你的睡眠质量其实可以好得多。

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.

当然，如果你习惯一大早就去锻炼，并且想在锻炼前喝点咖啡提神，那也没问题。

Now, 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.

这种情况下，我建议你可以喝。

In that case, I say, go for it.

我完全理解大家的工作安排、孩子的作息都不一样。

I absolutely respect the fact that people have different work schedules, kids' schedules, etcetera.

所以，你想用这些方法中的某些、全部，或者一个都不用，完全由你自己决定。

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

我只是以最简单的方式把这些方法提供给你。

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

另一个你可以利用的工具是饮食，不只是吃什么，还有什么时候吃。

Now, other lever or tool that you have available to you is food, not just what you eat, but when you eat.

事实证明，如果你在白天早些时候进食，会激活一种生物钟机制，让你上午更清醒。

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.

不过，很多人会选择在清晨或上午早些时候禁食。

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

我就是其中之一。

I'm one such person.

我通常要到上午十一点或十二点才吃东西。

I generally don't ingest any food until about 11AM or twelve noon.

有时候我也会吃早餐。

Sometimes I'll have breakfast.

如果朋友约着一起吃早午餐或者早餐，我偶尔也会为了社交吃顿早饭，但大多数时候我都是等到午饭时间才吃东西。

If people are meeting for brunch or breakfast, I will have breakfast for social reasons every once in a while, but most of the time I don't eat until about lunchtime.

不过，有些人早上醒来时确实会觉得很饿。

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

你要知道，如果你在白天早点吃东西，会进一步促进新陈代谢和体温升高，让你保持更清醒的状态。

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.

所以你不一定要早点吃，但你可以开始观察到这些不同的方法是如何叠加起作用的，比如晒太阳、运动、冷水浴、进食，它们很多都在作用于相同的生理机制。

So you don't have to eat early in the day, but you can start to see how these different tools layer together, sunlight viewing, exercise, cold water, eating, many of them are converging on the same mechanisms.

事实上，当你摄入咖啡因时，由于它刺激肾上腺素分泌，体温也会轻微上升。

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

所以这些方法可以叠加使用，也可以单独使用，或者分别考虑。

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

现在，食物是一个很有趣的调节手段或工具，因为它不仅关乎你什么时候吃，还关乎你吃什么。

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.

我之前在播客里聊过很多关于为身体提供能量的饮食方式，以及这在热量能量和神经能量等方面意味着什么。

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

我们现在先不讨论那个，因为那太复杂了。

We're not going to focus on that now because that's very nuanced.

话虽如此，如果你吃了一顿大餐，那不管你是前一晚睡了整整十个小时的高质量睡眠，还是正准备睡觉，亦或是下午中间时段，只要你的胃里塞满了食物，身体就会把大量的血液和其他关键资源从其他器官（尤其是大脑）分流到消化系统，所以你吃完大餐后肯定会犯困。

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

这听起来像是废话，但我发现大家在讨论“吃什么能提神”时，往往忽略了食物体积这个重要因素。

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，如果你吃了一顿超级大的早餐，除非你之前进行了高强度运动并迅速代谢掉了那些食物，否则你吃完后大概率会立刻感到疲惫。

So if you eat a huge breakfast, it's likely that you're 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.

所以如果你决定在早上头几个小时吃东西，你要明白你是在设定或者说帮助设定一个食物驱动的昼夜节律钟。光线、温度、进食时间、活动和运动，所有这些事物在神经层面上都会汇聚到我们所说的昼夜节律钟里，让这组机制去预测你第二天、第三天乃至之后每天大概什么时候会进食、活动以及接触阳光。

So if you do decide to eat in the first few hours of the morning, just understand that you are setting or you're helping to set a food entrained, as it's called, circadian clock, 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 predict when you are likely to be eating and active and viewing sunlight the next day and the next day and the next day.

所以所有这些工具的作用就是引发一连串的连锁反应。

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

你可以把它想象成白天贯穿始终的一波清醒和专注的浪潮。

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

它会带你度过白天和下午的阶段，我们稍后会谈到这些阶段，但最终它会把你带到下午五点到睡觉前这段时间，这是第二个关键时期，你需要利用特定的工具来最佳地入睡并保持睡眠，从而能够一觉睡到天亮。

It'll take you through the middle of the day and the afternoon stages we'll talk about in a few minutes, but really they take you to this period that is about 5PM until your bedtime, a second critical period in which you need to leverage particular tools in order to get and stay asleep optimally and to be able to sleep through the night.

所以，在每24小时的周期里，其实有三个关键时段。

So really there are three critical periods throughout each twenty four hour cycle.

在这些关键时段里，你都要尽可能多做些具体的事情，来优化白天的清醒度、专注力和情绪，以及晚上的睡眠质量。

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.

第一个关键时段就是我们刚才一直在聊的，比如早上晒太阳、醒来后90到120分钟再喝咖啡、运动等等。

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

它大致涵盖了你醒来后的这段时间，一直到醒后大约三个小时。

And it really encompasses the time from which you wake up until about three hours after waking.

第二个关键时段是白天到下午，一直延续到傍晚这段时间。

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

你可能会问，在白天、中午到下午和傍晚这几个小时里，到底该做哪些事，才能为当晚获得最佳睡眠打下最好的基础呢？

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?

其实有几件事该做，也有几件事不该做。

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

首先，白天尤其是中午之后，要小心别摄入太多咖啡因。

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

这一点其实挺明显的，原因我们前面已经聊过了。

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

第二点，如果你习惯午睡，那我得先举手示意一下，在座的各位听众，我举起右手，因为我特别爱午睡。

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.

我一直都很喜欢午睡。

I've always loved naps.

那你到底该不该午睡呢？

Should you nap?

是不是不该午睡？

Should you not nap?

这个问题经常被问到，我也曾问过马修·沃克博士。

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

他当时作为嘉宾来到这个播客节目。

Matthew Walker when he was a guest on this podcast.

以下是他的回答，以及数据所支持的观点。

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

下午小睡一会儿没问题，但别睡得太晚或太久，以免影响到晚上主要睡眠时段的入睡和保持睡眠的能力。

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.

我也得说，你其实不必非得午睡。

I should also say you do not have to nap.

播客和社交媒体上常出现一种有趣的现象：我们聊到午睡很好，建议别超过九十分钟，结果那些不午睡的人就开始焦虑，心想：那我是不是也得午睡啊？

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 ninety minutes, but then all the non nappers get really worried like, wait, am I supposed to nap?

我不喜欢午睡，醒来总觉得昏沉。

I don't like naps, I wake up groggy.

你其实没必要非得午睡。

You do not have to nap.

事实上，如果你能一整天都不午睡就撑过去，那太棒了，为你点赞。

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

所以，一天中这个关键时段，大多数人都在忙着各种事情。

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

他们忙着回邮件、接孩子、锻炼、通勤，还要接电话、开Zoom会议等等。

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, etcetera.

但如果你能通过午睡或NSDR获得那段深度放松的时间，那对你会很有帮助。

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

尽量别喝太多咖啡因，如果你的目标是能在比较正常的时间入睡，那下午四点以后摄入的咖啡因绝对不要超过一百毫克。

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

对于那些下午锻炼的人来说，要明白如果你进行非常高强度的运动，比如举重、跑步或者其他剧烈运动，通常这会进一步升高你的体温，并推迟你的生物钟。

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

这会让你想睡得更晚一点，甚至晚很多。

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

所以如果你是在下午或晚上锻炼，而且这也是你唯一能锻炼的时间，或者说是你更想锻炼的时间，那没问题，只要知道这会让你的生物钟往后推就行。

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, just know that you are delaying your circadian clock.

这会让你自然而然地想晚点睡觉，也晚点起床。

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

相比之下，如果你是在一大早锻炼，比如刚醒来，或者醒后的头零到四个小时里锻炼，在大多数情况下，这并不会让生物钟发生太大偏移。

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

所以，一天中这个关键时段，或者说第二个关键时段，也就是白天中间那段时间，是你应该做某些事、同时避免做某些事的时候。

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

这就引出了一个问题：白天你是否应该多接触光线，尤其是阳光。

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

乍一看，你可能会觉得，没错，阳光确实好，只要别晒伤、别直视太阳伤到眼睛，我们就应该尽可能多地晒太阳。

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

不过，因为光线对调节你的困意和清醒状态有着非常强的影响，所以下午，特别是傍晚时分，我们可能需要谨慎对待接触光线的量。

However, because light is such a powerful stimulus for controlling the timing of your 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.

结果发现，事情并没有那么简单。

Well, turns out it's not so straightforward.

第三点，让阳光照进眼睛。下午和傍晚的阳光，当然具体要看季节和你所在的地理位置。但如果在下午让眼睛接受大概五到十分钟，或者三十分钟的日照（具体时长取决于云层厚度），这对身体还有额外的好处：它能帮助你的神经系统抵御夜间十点到凌晨四点这段关键时期内，人造强光甚至弱光带来的负面影响。接下来我们会详细聊聊在每天二十四个小时周期的第三个关键阶段，该做什么、不该做什么。

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, but getting some sunlight in your eyes for, again, maybe five or ten, maybe thirty minutes, depending on how much cloud cover there is, doing that in the afternoon serves an additional beneficial purpose, which is you inoculate your nervous system against some of the negative effects of bright artificial light or even dim artificial light in the nighttime hours between 10PM and 4AM, 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 twenty four hour cycle.

我把话说明白一点：早上要让阳光照进眼睛，同时在下午晚些时候和傍晚，当太阳处于所谓的低角度、开始西沉时，也要让阳光照进眼睛。

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.

在下午晚些时候和傍晚让阳光照进眼睛，是在向你的生物钟发出信号：现在是晚上了，该准备睡觉了。

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.

这同时也起到了第二个锚点的作用，告诉你的大脑和身体：嘿，天黑了，太阳正在下山。

It also serves as a second anchor that tells your brain and body, hey, it's evening, the sun is descending.

傍晚日落时看到的黄色、蓝色和橙色，这些颜色会向你的大脑和身体发出信号，告诉你傍晚到了，夜晚即将来临。它们实际上是在建立第二个参考点或生物信号波前，帮助你优化夜间时间，让你进入非常棒的睡眠状态。

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.

我想稍微休息一下，感谢我们的赞助商 AG1。

I'd like to take a quick break and acknowledge our sponsor AG1.

AG1 是一款含有维生素、矿物质和益生菌的饮品，同时还添加了益生元以及适应原草本成分。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

我早在 2012 年就发现了 AG1，那会儿我还没做播客呢，从那以后我就每天坚持服用。

I discovered AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.

我开始吃AG1，而且现在每天都还在吃，是因为据我所知，AG1是市面上品质最高、配方最全面的基礎营养补充剂。

The reason I started taking AG1, and the reason I still take it every day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

AG1的设计初衷是为了支持肠道健康、免疫力和整体精力。

AG1 is designed to support things like gut health, immune health, and overall energy.

它通过帮你填补日常饮食中可能存在的营养缺口来实现这些效果。

And it does so by helping to fill any gaps that you might have in your daily nutrition.

我几乎经常被问到，如果只能选一种补充剂，你会推荐哪一个？

I get asked pretty much all the time, if I could only take one supplement, what should that supplement be?

我的答案永远是AG1。

And my answer is always AG1.

它在支持身体健康、心理健康和表现方面真的帮了大忙。

It has just been so helpful for supporting all aspects of physical health, mental health, and performance.

如果你想试试AG1，可以访问drinkag1.com/huberman领取特别优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

限时期间，AG1会免费赠送一瓶他们的新款辅酶Q10产品。

For a limited time, AG1 is giving away a free bottle of their new omega-three coenzyme Q10 product.

Omega-3和辅酶Q10被证实有助于支持心血管健康、细胞健康以及整体的能量水平、大脑健康等。

Omega-three and Coenzyme Q10 are known to support cardiovascular health, cellular health and energy generally, brain health, and much more.

我自己每天都服用这两种补充剂。

I personally take them both every day.

同样，请访问drinkag1.com/huberman，在你首次订阅AG1时，免费获得一瓶全新的Omega-3辅酶Q10。

Again, go to drinkag1.com/huberman to get a free bottle of the new Omega-three Coenzyme Q10 with your first AG1 subscription.

那么现在我们来谈谈我所说的每个二十四小时周期中的关键时期三。

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

所以这段时间指的是傍晚到深夜。

So this would be the period of time of late evening.

对某些人来说可能是晚上六点，具体取决于你的入睡时间，也可能是晚上七点，一直延续到你决定上床睡觉以及整个夜间。

So it might be 6PM for some, depending on when you go to sleep or 7PM, extending into the hours in which you decide to get into bed and go to sleep and then throughout the night.

为了优化睡眠质量，有几件事是你需要做的，也有几件事是你需要避免的。

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.

首先，你要避免任何颜色的强烈人造光源。

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

太阳下山后，最好把室内的灯光调暗一些。

Once the sun goes down, you would be wise to try and dim the lights in your indoor environment.

如果晚上必须用光，大多数人都会这样，我建议尽量只开维持安全活动所必需的最小人工光源。

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.

如果你在看电视或在电脑上看东西，把屏幕亮度调到尽可能低，只要还能看清需要看的内容就行。

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.

这种强光照射会彻底抑制你大脑和体内正在分泌的褪黑素。

That bright light exposure will absolutely quash any melatonin that happens to be circulating in your brain and body.

很多人把褪黑素当成一种补充剂，但其实它是人体自然分泌的。随着傍晚到来和夜间时间的推移，身体会释放这种激素，它能让你产生睡意，帮助你入睡。

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

所以，在傍晚和夜间接触强光，对睡眠质量以及入睡和保持睡眠的能力都非常不利。

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.

对大多数人来说，一个简单的原则就是：避免接触所有颜色的强光，尤其是晚上10点到凌晨4点之间，要避开头顶的强光源。

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 10PM and 4AM.

只使用完成必要且安全的日常活动所绝对必需的光线。

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

刚才说的是光线，但别忘了，我们还有个跟温度有关的工具。你可能也猜到了，晚上利用温度的方法和早上刚好相反。

Now that's light, but as you recall, we also have this tool related to temperature, And you're probably not going to be surprised that the way to leverage temperature in the evening is the exact opposite of the way that you want to leverage temperature early in the day.

早上体温升高，比如洗个冷水澡或者运动一下，能帮你提神醒脑。

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

这意味着大晚上洗冷水澡肯定不是个好主意。相反，泡个舒服的热水澡或者蒸个桑拿，你可能会觉得这样会让身体更热。

What that means is that taking a cold shower late at night is probably a bad idea, rather taking a nice hot bath or a sauna, you might think would heat up your body.

确实，如果你待的时间特别长，身体是会变热。但如果你在晚上泡热水澡、蒸桑拿，时间别超过二三十分钟，出来后冲个温水或稍凉一点的澡，身体会出现一种补偿性的降温反应。就像我们之前讨论过的，核心体温会下降一到三度，这样会更容易入睡。

And indeed, that's what happens if you stay in a very long time, but if you do hot tub or a hot bath or a sauna in the evening and you don't stay in for more than twenty or thirty 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.

所以如果你平时喜欢泡热水澡、洗热水澡或者泡温泉，晚上和睡前是最佳时间，这样有助于你入睡。

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.

同样地，你应该尽量让卧室保持凉爽，甚至偏冷一些。

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

这并不意味着你睡觉时要挨冻，你可以盖够厚的被子，但把卧室温度调低是个好主意。

Now that doesn't mean you need to be cold while you're asleep, you can get under as many blankets as you need, but it's a good idea to make your sleeping environment cool.

事实上，把卧室温度至少调低三度，你会感谢自己这么做的。

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

睡觉时，环境温度最好保持相对凉爽甚至偏冷，然后根据需要盖上被子，这样能帮你睡得更安稳。

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.

如果你把卧室的温度调低，比如调低空调，或者用像 Eight Sleep 那种能主动降温的智能床垫，你的睡眠环境自然就会变得更凉快。

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.

要是盖着被子觉得太热了，你只需要把手或脚伸出来透透气就行。

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.

反过来，如果房间本身太热，除了掀开被子，你几乎没什么办法让自己凉快下来。

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.

但如果房间太热，你还能怎么办呢？

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

你可能得把手放进凉水里，或者冲个凉水澡，就几秒钟也好。

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

这办法不太现实。

That's not very practical.

我如果没提到酒精、CBD和大麻，那就失职了，虽然不是所有地方都这样。

I would be remiss if I didn't touch on alcohol and CBD and THC, many places, but not all.

大麻是非法的，不过有些地方允许医用，有些地方已经非罪化，还有些地方完全合法。

THC is illegal, although there are medical uses and some places it's decriminalized, other places it's legal.

酒精的饮用频率，几乎和咖啡因一样高。

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

喝完酒之后的睡眠，质量会严重被打乱。

The sleep that one gets after drinking alcohol is greatly disrupted sleep.

大麻和酒精确实能帮一些人更快入睡，甚至睡得更久。

THC and alcohol do help some people fall asleep and maybe even stay asleep.

跟体内没有酒精或THC的人相比，这种睡眠结构其实并不理想。

The architecture of that sleep is suboptimal compared to the sleep they would get without alcohol or THC in their system.

所以我不是来告诉你该做什么或不该做什么的。

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

我肯定也不是什么 substance 警察。

I'm certainly not the substance police.

那也不是我的角色。

That's not my role.

我只是在跟你讲讲相关的生理机制。

I'm just reporting to you the biology.

如果你的睡眠没有达到让你觉得恢复体力的程度，或者你经常得靠喝一两杯酒或者用大麻才能入睡，那说明你的整体睡眠模式已经被打乱了。

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.

好，那假设你到目前为止都做得很到位。

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

你已经落实了第一阶段晨间流程，也执行了下午的流程，下午见了阳光，睡前八到十小时没碰咖啡因，不喝酒，把房间温度调低了，这些你都做对了，灯光也调暗了，等等。

You got your morning routine from critical period one, you got your afternoon routine, you saw some sunlight in the afternoon, you avoided caffeine in the eight hours or ten hours before bedtime, you're not drinking alcohol, you've cooled down the room, you're doing all these things right, you dim the lights, etcetera, etcetera.

我们还能做些什么来进一步优化睡眠呢？

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

我始终主张先尝试行为干预，再考虑营养补充，如果还不够，再考虑膳食补充剂，最后才考虑处方药，当然处方药必须由具备资质的医生开具。

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

有一些补充剂，对大多数人来说，能显著改善入睡和维持睡眠的能力。

There are supplements that for most people will greatly improve their ability to fall and stay asleep.

这一类助眠补充剂中，最主要的三种是苏糖酸镁、芹菜素和茶氨酸。

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

你未必非得把这三样都吃，不过很多人同时服用这三样会有协同增效的效果。

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

你甚至可能连一样都不需要吃。

You may not even need to take even one.

我的建议是，如果你已经规律地使用了那些行为干预手段，但还是难以入睡或容易醒来，那你可以试试这个助眠组合里的某一种补充剂。

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.

它们的安全性范围都比较宽，不过我也得提醒一下，无论你要增加还是减少补充剂或营养方案中的任何内容，都一定要先跟你的医生商量。

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.

我这么说不是为了保护我自己，而是为了保护你。

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

对大多数人来说，这些补充剂的安全范围其实挺宽的。

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

对有些人来说，我提到的那些补充剂，任何一种或几种的剂量都可能是零。

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

也就是说，你根本不需要它们，也能在大多数夜晚顺利入睡并保持睡眠。

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

对很多人来说，服用145毫克的苏糖酸镁会很有帮助。

For many people, taking one hundred and forty five milligrams of magnesium threonate can be very beneficial.

有些人可能需要稍微高一点，有些人则需要稍微低一点。比如50毫克的芹菜素，你可以单独服用，也可以搭配100到400毫克的茶氨酸。茶氨酸既可以单独吃，也可以和这个组合里的其他补充剂一起用。很多人发现这样能让他们感到明显的困意，顺利入睡，睡得也很沉，第二天醒来感觉神清气爽，不会有那种昏沉感。

Some people need to go a little higher, some people need to go a little bit lower, fifty, five zero milligrams of Apigenin, and again, you could just take the Apigenin on its own, and one hundred to four hundred milligrams of Theanine taken again alone or in combination with the other supplements mentioned in this stack, many people find allows them to get really drowsy and fall asleep, sleep really deeply, and they feel much more refreshed the next day and they don't have a grogginess.

大约有5%的人反映，苏糖酸镁会严重扰乱他们的肠胃。

About five percent of people report that magnesium threonate really disrupts their gut.

这会导致腹泻或胃部不适，如果是这种情况，就别吃了。

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

另外，还有一种稍微不同的情况。有些人对苏糖酸镁耐受性很好，甚至觉得它效果很棒，再加上也适合用阿派吉宁，但他们可能会发现，哪怕只吃最低剂量的茶氨酸——也就是100毫克，因为剂量范围是100到400毫克——也会让他们做特别生动的梦，甚至影响到睡眠，比如半夜醒来，或者因为梦境太激烈，导致睡眠质量带着焦虑感。

Now, 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 a hundred milligrams, because again, the range is a hundred to four hundred milligrams, that Theanine gives them such vivid dreams that they actually find it disruptive where 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.

所以，有些人可能会选择不加茶氨酸，只在助眠组合里用苏糖酸镁或阿派吉宁。

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

同样地，也有人会把苏糖酸镁排除在助眠组合之外。

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

这一切的关键，就是找到最适合你的补充方案。

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

我得提一下，不管你吃这个助眠组合里的一个、两个还是三个成分，最佳服用时间都是睡前三十到六十分钟。

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 thirty to sixty minutes before bedtime.

这个助眠组合对很多人来说非常有益。

That sleep stack can be very beneficial to people.

而且我认为它比褪黑素更好。

And I do think that it's preferable to melatonin.

首先，褪黑素是你体内自然产生的激素。

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

市面上大多数褪黑素产品的剂量远远超过我们身体自然分泌的量。

The dosages of melatonin that are contained in most commercial products is far, far, far greater than what we would make endogenously.

所以这属于超生理剂量的范围。

So it's really supra physiological.

这确实让人担心，因为褪黑素不仅负责让我们产生睡意并入睡，还会与其他激素系统相互作用，比如睾酮和雌激素，甚至会影响儿童的青春期发育系统。

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.

偶尔服用褪黑素来倒时差之类的问题，会有影响吗？

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

应该不太可能。

Probably not.

我们干嘛要拒绝呢？

Why would we even say no?

但长期服用的话，尤其是孩子们长期吃，可能会有潜在问题。

But taking it chronically over time, especially kids taking it chronically over time can potentially be problematic.

我想稍微休息一下，感谢一下我们的赞助商 LMNT。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

LMNT是一款电解质饮料，含有你所需的一切成分，不含任何多余的东西。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

也就是说，它含有正确比例的电解质——钠、镁和钾，但完全不含糖。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

充分补水对于大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使是轻微的脱水，也会降低认知能力和身体表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

另外，补充足够的电解质也很重要。

It's also important that you get adequate electrolytes.

电解质，包括钠、镁和钾，对人体所有细胞的正常运作至关重要，尤其是神经元或神经细胞。

The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

把 LMNT 溶解在水里喝，能非常方便地确保你摄入足够的水分和电解质。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了保证自己喝够水、补够电解质，我每天早上刚醒来的时候，会把一包 Element 溶解在大约 16 到 32 盎司的水里，然后一大早就把它喝掉。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

我还会在做任何体育锻炼时喝兑了水的 Element，尤其是在天气炎热、大量出汗流失水分的时候。

I'll also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water.

Element 有很多很好喝的口味。

Element has a bunch of great tasting flavors.

我很喜欢覆盆子味，也很喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

目前 Element 有一款限定的柠檬水口味，味道绝对非常棒。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

说实话，我很难说最爱哪一个，不过柠檬味绝对能排进我的前三，另外两个我最喜欢的分别是覆盆子味和西瓜味。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

再说一遍，我实在挑不出唯一最爱的那一款。

Again, I can't pick just one flavor.

我全都喜欢。

I love them all.

如果你想试试 LMNT，可以访问 drinkelement.com/huberman，或者拼写为 drinklmnt.com/huberman，购买任意一款电解质冲剂就能免费领取一份样品包。

If you'd like to try LMNT, you can go to drinkelement.com/huberman, spelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再说一次，网址是 drinkelement.com/huberman，去那里可以领取免费试用装。

Again, that's drinkelement.com/huberman to claim a free sample pack.

我还想提几个对睡眠质量有广泛影响的关键因素，它们会决定你能不能长期保持高质量的睡眠。

I do want to mention a couple of broad contour tools that will impact your ability to sleep really well on a consistent basis.

其中影响人数最多的一个因素就是周末。

And the one that impacts the most number of people is weekends.

事实证明，大多数人到了周末都想睡个懒觉，尤其是前一天晚上熬夜的话。

Turns out that most everybody feels the impulse to sleep in on the weekend, especially if they've been out late the night before.

不过数据显示，保持相对固定的睡眠和起床时间，确实能显著提升你的睡眠质量和深度。

However, the data show that keeping relatively consistent sleep and wake times is really going to enhance the quality and depth of your sleep.

所以如果你某天晚上熬夜了，当然可以让自己多睡个把小时，但真的应该尽量避免比平时起床时间晚睡超过一个小时。

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.

不如固定一个起床时间，上下浮动一小时，然后在下午小睡一会儿，前提是这次小睡时间不要太长。

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.

最后还有几点补充，以及一些我觉得对大家都很有用的方法，特别是家里有小孩、需要轮班工作，或者正在倒时差的朋友。

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.

大家要注意，时差反应可能来自旅行，这很明显，但也可能因为半夜被吵醒，对吧？

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?

你的身体分不清你是飞到了新时区，还是半夜被弄醒了。

Your body doesn't know the difference between flying to a new time zone and getting woken up in the middle of the night.

我想给大家提供一个工具，就是了解什么是体温最低点。我会尽量讲得简单易懂，我相信即使没有科学背景，大家也能明白。

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.

你需要问自己的问题是这样的。

Here's the question you need to ask yourself.

你平时几点起床？

What is your typical wake up time?

如果你大多数日子都是早上七点起床，那你的体温最低点就是早上五点。

If your typical wake up time most days is 7AM, well, then your temperature minimum is 5AM.

没错，体温最低点不是指某个温度值，而是你24小时周期里的一个时间点。

That's right, your temperature minimum is not a temperature, it's a time within your twenty four hour cycle.

大概在你平时起床时间前两小时，你的身体会达到24小时周期内的最低温度。

Approximately two hours before your typical wake up time, your body is at its lowest temperature that it will ever be in the twenty four hour cycle.

所以它才叫体温最低点。

That's why it's called your temperature minimum.

关于体温最低点，你需要了解以下几点。

Here's what you need to know about your temperature minimum.

如果你在体温最低点前两到四小时内接触强光、运动或喝咖啡因饮料，或者以上都做了，就会让你的生物钟推迟。

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.

我说的推迟生物钟，意思就是你会想更晚睡觉，第二天晚上也更晚起床。

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.

好，那我们来做个练习，假设你平时都是早上七点起床。

Okay, so let's run this exercise for you, the person waking up at 7AM on a regular basis.

我几乎可以肯定，你的体温最低点会出现在凌晨五点。

I can predict with almost certainty that your body is going to be at its lowest temperature at 5AM.

这意味着，如果你在凌晨三点或四点起床，打开家里或浴室的明亮灯光，喝杯咖啡，做点运动，或者起床直奔机场，你大脑和身体里控制睡眠和清醒时间的机制就会发生偏移，也就是推迟。

So what that means is that if you get up at 3AM or at 4AM 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, they will delay.

这就像你把时钟暂停了一会儿，然后再让它重新开始走一样。

It's as if you put your clock on hold for a little while and then let it start again.

这是我能给出的最简洁的解释。

That's the simplest way I can describe it.

这样的话，你当晚就会倾向于晚睡晚起。

And you will tend to want to go to sleep later and wake up later the following night.

反过来也一样，如果你在体温最低点之后的几个小时内接触强光、喝咖啡、运动或者社交，情况就会相反。

Now, the opposite is true if you view bright light, drink caffeine or exercise socialize, I should say, in the hours immediately after your temperature minimum.

所以回到刚才的例子，对于你这位习惯早上七点起床的人来说，你的体温最低点是在早上五点。

So for you, in this example, the person who's waking up at 7AM, your temperature minimum is 5AM.

如果你在凌晨五点半、六点或七点接触强光、运动、吃点零食（也可能不吃），或者社交、活动一下，这通常会让你的生物钟提前。

If you view bright light, exercise, maybe have a snack, maybe not, or socialize, move about at 05:30 or 6AM or 7AM, that will tend to phase advance your clock.

这基本上会让你在第二天晚上想早点睡觉，也早点起床。

It will tend to basically make you want to go to bed earlier and wake up earlier the following night.

我刚才举的例子是通常早上七点起床、最低体温出现在五点的人，但当然，如果你习惯早上九点或五点起床，你需要根据自己的情况做相应调整。

Now I use this example of a person who wakes typically at 7AM whose temperature minimum is 5AM, but of course you need to adjust that for yourself if you're somebody wakes up at 9AM or at 5AM, etcetera.

我为什么把这个当作一个工具推荐给大家呢？

Why do I offer this as a tool?

这其实是个特别实用的方法。比如，如果你要去一个需要早睡早起的时区，到了那边就能立刻适应。

Well, this is an immensely powerful tool if for instance, you're headed to a time zone where you need to go to bed earlier and wake up earlier once you arrive in that time zone.

具体做法是，在出发前一两天，你可以主动安排运动、喝点咖啡，或者干脆早点吃早餐——当然早上空腹也可以，这完全看个人习惯。关键是，你要刻意去做那些能让生物钟提前的活动。

What it means is in the day or two before you leave, you can force yourself to exercise, drink caffeine, maybe even to eat a meal early in the morning, or maybe you still fast early in the morning, and that's really up to you, but you force yourself to do the activities that are going to phase advance your clock.

反过来，如果你要去一个需要晚睡晚起的时区，哪怕只是稍微晚一点，你也可以在体温最低点之前的那几个小时里，去做那些让生物钟推迟的事情。

Whereas if you're traveling to a time zone where you are going to need to go to sleep much later and you're going to need to wake up much later, even a little bit later, you can do those things in the hours prior to your temperature minimum.

另外我想补充一点，不管大家有没有倒时差，也不管是不是轮班工作，只要是你——对，所有人，只要需要在睡眠中途醒来，比如要喂宝宝、照顾家人，或者有什么紧急事务要处理、必须工作的时候，请打开红灯。

And I should say for everybody, people who are jet lagged and engaged in shift work or not, but just for everybody, if you need to be awake in the middle of your sleep cycle, you're feeding a baby or you're taking care of a loved one, or you need to do something that's critical or you need to work, use red light.

对于那些真想整晚保持清醒、白天睡觉的轮班工作者来说，这招并不理想。

Now for shift workers who really are trying to stay awake all night and sleep all day, this is not going to be ideal.

但如果是像有些人偶尔需要熬夜到很晚，或者为了准备一场还没复习好的考试、要去机场等等，需要凌晨三点就起床的情况，使用红光已被证明能让人保持足够的清醒，并且能看清所需的东西以安全地完成任务，同时似乎不会扰乱健康正常的皮质醇节律。

But for people that for instance, need to stay up really late one night or wake up especially early like 3AM to prepare for an exam that you're just not ready for, or to head to the airport, etcetera, 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.

好的，刚才讲了很多信息，也介绍了好多工具，我真的希望大家能把日常行为和饮食调整到适合自己的状态。

Okay, so that's a lot of information and a lot of tools, and I really want to encourage everybody to get your behaviors right, get your nutrition right for you.

我保证，如果你开始尝试其中一些，最好是全部这些方法，你的睡眠质量会有大幅提升，当然，白天的警觉性和专注力也会随之显著改善。

I promise that if you start to implement some or ideally all of these tools, the quality of your sleep will increase tremendously and of course in doing so, the quality of your daytime alertness and your ability to focus will improve tremendously.

再说一遍，睡眠是你心理健康、身体健康以及所有方面表现的绝对基石。

Again, sleep is the absolute foundation of your mental health, your physical health, and your performance in all endeavors.

最后但同样重要的是，感谢你对科学的关注。

And last but certainly not least, thank you for your interest in science.