掌控睡眠，清醒时更警觉

人体内的激素系统和神经递质系统，它们让你在一天中的某些时段清醒、其他时段困倦，这些系统是通过你接触的最亮光线来平均调节的。

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

这立刻告诉我们，大多数人目前的做法非常糟糕。

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

他们醒来就盯着手机看，这无法激活眼睛里的细胞和中央生物钟。

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

几小时后，他们可能戴着墨镜开车出行。

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

现在说说墨镜和处方镜片的问题。

Now a note about sunglasses and prescription lenses.

永远、永远不要为了我说的这些事而牺牲安全。

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

所以如果出于安全原因需要戴墨镜，那就戴着。

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

当然，如果你需要戴处方眼镜或隐形眼镜，就戴着它们，它们不会过滤掉设定生物钟所需的特定光波波长。

Absolutely, if you wear prescription lenses or contacts, wear them, they won't filter out the wavelengths of light that are necessary for setting these central clocks.

所以安全第一，当然，如果你患有视网膜退行性疾病、视网膜色素变性、黄斑变性或青光眼，或者家族中有这些病史，你需要始终避免过强的光线。

So safety first, of course, if you have a retinal degenerative disorder, retinitis pigmentosa, macular degeneration, or glaucoma, or those run-in your family, you want to avoid excessively bright light all the time.

你需要对此非常谨慎。

You want to be very cautious about that.

你可能需要通过接触较暗的光线（包括阳光）来获取光照，但可能需要更长时间。

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

你可能会立即问，那视力低下或盲人呢？

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

他们如何设定这些中央生物钟？

How do they set these central clocks?

事实上，大多数视力低下或盲人，只要他们的眼睛没有被烧伤或肿瘤等原因摘除，仍然保留着这些设定生物钟的神经元，这引出了一个非常重要的观点。

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

这与看见和感知太阳无关。

It's not about seeing and perceiving the sun.

这是一种潜意识机制，这些被称为黑视素神经节细胞的神经元，通过被大气中特定波长的光激活（即使透过云层）来设定你的中央生物钟，你不需要看见或感知太阳就能启动这个机制。

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

这是一个至关重要的机制，因为它决定了你当天晚些时候入睡的质量和时间。

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

对于那些自认为是夜猫子并坚称自己有夜猫子基因多态性的人，你们很可能确实拥有那些让你晚睡晚起的基因。

So for those of you that are night owls and you insist that you're a night owl and you have the genetic polymorphism that makes you a night owl, you may very well have that genetic polymorphism, those genes that make you want to stay up late and wake up late.

但事实上，大约半数自认为是夜猫子的人，只是因为在白天早期没有获得足够的阳光照射。

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

因此，在清晨接触光线（理想情况下是阳光）是建立健康睡眠-觉醒节律、让你夜间容易入睡的关键。

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

虽然这不能保证每次都百分之百见效，但它是良好睡眠和我们所称昼夜节律健康的基础。

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

它调控新陈代谢以及许多其他本应以24小时为周期规律运行的生理功能。

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

你们中的一些人——可能很多人——会问还有什么能帮助设定这个节律？

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

事实上，光线是我们所说的主要授时因子（zeitgeber），但其他因素也有助于建立这种皮质醇先升高、12至16小时后褪黑激素跟进的节律。

Well, it turns out that light is what we call the primary zeitgeber, the time giver, but other things can help establish this rhythm of cortisol followed by melatonin twelve to sixteen hours later as well.

除了光线之外，其他影响因素还包括进食时间、运动时间，以及人们可能摄入的各种药物或化学物质——虽然非法药物也会影响昼夜节律机制，但我们这里讨论的并非此类。

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

我们如此强调光线的重要性，是因为它是设定中央时钟——视交叉上核的主要方式。

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

我们之所以知道这一点，是因为这是时钟接收的唯一直接输入信号。

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

这些位于眼睛中的神经元（同时也是大脑的一部分）被称为黑视素神经节细胞——顺便说一句，它们是由我在布朗大学的朋友兼同事David Burson等人发现的，Samar Hattar、King Wah Yao等学者共同解析了其分子机制，但真正发现这些神奇细胞的是David Burson。这些细胞与模式视觉等常规视觉功能无关，而是专门用于设定我们的生物钟。

These neurons in the eye that are also part of the brain that we call melanopsin ganglion cells that not so incidentally were discovered by my friend and colleague, David Burson at Brown University and others, Samar Hattar, King Wah Yao, etcetera, worked out the mechanisms, the molecular mechanisms, but it was really David Burson that discovered these incredibly fascinating non, you know, these are cells that aren't important for sight like pattern vision, but are for setting our clocks.

这项发现确实要归功于David。

David's really credited with making that discovery.

这些细胞是设定生物钟的主要途径，也是唯一直接途径。

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

事实上可以这样说：这些黑视素细胞接收的光线（特别是阳光）比在黑暗中起床单纯做运动的效果要强1000到10000倍。

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

这并不意味着你不该在清晨黑暗中运动（如果你喜欢这样做的话），这对提升清晨清醒度和设定节律确实有一定效果。

That doesn't mean that you shouldn't exercise early in the day in darkness, if that's what you like to do, it will have somewhat an effect on raising your wakefulness early in the day and setting these rhythms.

这是为那些想了解更深层神经科学的爱好者准备的，以下是具体原理：

And this is because of some other pathways for the aficionados out there who want to know more neuroscience, here's how it goes.

你口腔上方的这个生物钟持续产生24小时节律，并将这一节律传递至全身各器官和组织。

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

但还有一个结构名称很酷。

But there's another structure has a cool name.

它被称为膝状体间小叶，位于大脑中几毫米之外。

It's called the intergeniculate leaflet, which sits a few millimeters away in the brain.

它还通过所谓的非光性影响（如运动和进食等）参与调节生物钟输出。

And it's involved in regulating the clock output through what's called nonphotic, non light type influences like exercise and feeding, etcetera.

所以如果你白天感觉不清醒且睡眠困难，就按照我们刚才说的去获取阳光照射。

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

但除此之外，如果你想成为早起者，并希望在清晨感觉更清醒，通过早起接受光照和锻炼，两三天后你就会自然地开始更早醒来。

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

这是因为这些生物钟机制已经发生了偏移。

And that's because these clock mechanisms have shifted.

这就像把时钟调早，而不是延迟时钟。

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

这就引出了一个有点复杂但非常重要的方面——是什么设定并锚定了这个生物钟。

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

最关键的是清晨的强光照射。

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

另一个因素是日落。

The other thing is sunset.

当太阳处于低角度接近地平线时，在傍晚或下午（具体取决于季节和地理位置）观看阳光，眼中的黑视素细胞会向中枢生物钟传递一天结束的信号。

When the sun is also at low solar angle, low close to the horizon, by viewing sunlight at that time of day in the evening or afternoon, depending on what time of year it is and where you are in the world, these melanopsin cells, these neurons in your eye signal the central circadian clock that it's the end of the day.

去年发表了一项非常出色的研究。

And there's a really nice study that was published last year.

我会在不久后把这些参考文献链接放到网站上。

And I will put links to these references on a website, not too long from now.

有项精彩研究表明，在日落前后（不必严格卡在地平线时刻，前后一小时左右）观看阳光，能有效减轻夜间光线对褪黑激素分泌的抑制作用。

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

让我重申一下：清晨接触光线是关键，而日落时分或傍晚时分的阳光有助于保护这些机制，让你的大脑和身体免受傍晚光线带来的负面影响。

So let me repeat this, viewing light early in the day is key, light later in the day when the sun is setting or around that time can help protect these mechanisms, your brain and body against the negative effects of light later in the day.

那么我来谈谈具体该如何操作。

So let me talk about how you would do that.

你可以选择观赏日落，或者在下午晚些时候或傍晚时分到户外活动。

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

再次强调，如果条件允许，请摘下墨镜进行——当然需要佩戴墨镜也没问题，但深色墨镜的效果会比摘下时慢上100到1000倍。

Again, if you safely can do that with sunglasses off, you will, if you need to wear sunglasses fine, but it will take probably 100 to a thousand times longer with dark sunglasses than if you take them off.

同样地，如果你想通过工作场所的窗户进行光照也没问题，但效果会慢50倍。

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

所以最佳方案是在下午花2到10分钟到户外活动。

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

让这两个信号传递到你的中枢生物钟——让你的身体、你的内在世界明确知道晨昏之分——具有极其强大的作用。

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

或许可以这样理解。

Maybe think about it this way.

你体内的每个细胞都需要葡萄糖和能量。

Every cell in your body needs glucose and energy.

无论这些能量来自肉类、酮体、碳水化合物、水果还是蔬菜，都不重要。

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

这些物质最终都会被转化为某种所有细胞都能使用的能量形式，但你不是直接摄入葡萄糖。

It is eventually converted into a certain form of energy that all your cells use, but you don't take glucose.

你不会把面包、牛排或橙子塞进耳朵，而是放进嘴里，进入胃部消化后，这些资源会分配到全身所有细胞。

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

你体内的每个细胞都需要氧气，但你不是通过鼻孔、耳朵或其他孔道插入管子，而是通过呼吸将空气输送到肺部，再经血液分配到全身器官。

Every cell in your body needs oxygen and you don't put a hose, you know, through your nostril or through your ear or through some other orifice in your body, you inhale air and it's then distributed via the lungs to the cells in your bloodstream and that's distributed to all the organs of your body.

你身体的每个细胞和器官都需要光信息。

Every cell and organ in your body needs light information.

由于你有厚厚的头骨，体内环境黑暗，阳光无法穿透皮肤，所以要让所有细胞获取光信息的唯一方式，就是每天在我说的那两个时段用眼睛接触阳光。

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

明白吗？这是唯一途径。

Okay, that's the only route.

十年前《科学》杂志发表过一项研究，这本优秀期刊曾报道过照射膝盖后方可以调节昼夜节律。

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

那项研究后来被撤回了。

That study was retracted.

遗憾的是，大多数人并不知道它被撤回了。

And unfortunately, most people don't know that it was retracted.

实验存在一些缺陷——受试者实际上是通过眼睛接收光线的。

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

该研究被重复验证后，发现人类并不存在眼外光感受机制。

That study was repeated, turns out there is no extra ocular photoreception in humans.

如果有人告诉你皮肤光照或其他部位光照对健康有益，我们可以讨论，但绝不可能通过这些光信号来调节生物钟。

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

你需要通过眼睛里的特定细胞，在我提到的那两个时段来接收光线。

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

像蛇类等爬行动物，它们的头骨顶部有个孔洞，能让光线直接作用于松果体来抑制褪黑激素。

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

我们没有那个孔洞。

We don't have that hole.

我是说，你们大多数人头骨上并没有孔。

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

你们头骨上这些我们称之为眼窝的孔洞，最初的存在主要是为了让光线信息能传递到中央生物钟。

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

而视觉、图案视觉和色彩视觉在进化中出现得晚得多。

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

我们通过基因研究了解到这一点，这个话题我们会在未来的播客中讨论。

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

所以要通过每天在我提到的那两个时段接触阳光，将光线信息传递到你大脑和身体的细胞中。

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

总是有很多关于时长、强度、如何判断是否充足的疑问。

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

你会知道的，因为你的节律会开始趋于某种程度的正常化。

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

你会开始每天大约在同一时间醒来。

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

晚上你会更容易入睡。

You'll fall asleep more easily at night.

通常这些系统需要两到三天来调整同步。

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

如果你之前没有坚持这些习惯，确实需要几天时间适应，但它们能带来巨大的益处，有时能相当快速地改善你身心健康的多个方面。

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

现在我们来谈谈光线的不良影响，因为光线本不该在任何时候都进入我们的生物系统。

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

如今由于屏幕和人造光源的存在，我们在昼夜本不该接触光线的时段也能接触到光。

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

之前我说过你需要大量光线（特别是阳光）来设定这些生物钟机制。

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

确实如此，但这个机制有个棘手的特点：你清醒的时间越长，视网膜和这些细胞对光线就越敏感。

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

因此，如果你已经清醒了十、十二甚至十四小时，这时即便是来自屏幕或头顶灯的一小束光线，也极易触发生物钟机制，让你想熬夜，更难入睡并打乱睡眠规律，明白吗？

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

简单来说，就是要在白天尽可能多地接触安全范围内的光线，包括早晨和全天，蓝光也不例外。

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

所以白天请摘下防蓝光眼镜——除非你对屏幕光确实敏感。

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

而晚上8点后，你应尽量减少眼睛接触任何光线，无论是人造光还是阳光。

And you want as little light coming into your eyes, artificial or sunlight after say 8PM.

尤其要避免在深夜11点至凌晨4点间让眼睛接触强光。

And certainly you do not want to get bright light exposure to your eyes between 11PM and 4AM.

原因如下。

And here's why.

我之前提到的David Burson，以及另一位朋友兼同事——美国国家心理健康研究所生物钟部门主任Samar Hattar，在《细胞》期刊上发表论文（这是本审核极其严格的顶级期刊）证实：在11PM至4AM间接触光线会抑制多巴胺分泌。

David Burson, who I mentioned before, and another friend and colleague, Samar Hattar, who's director of the chronobiology unit at the National Institutes of Mental Health published a paper in Cell, which is a journal, another excellent journal, very high stringency showing that light that arrives to the eyes between 11PM and 4AM approximately suppresses the release of dopamine.

这种让我们感觉良好的神经调节物质堪称天然抗抑郁剂，若被抑制则会阻碍学习能力并引发各种其他负面影响。

This neuromodulator that makes us feel good is sort of an endogenous antidepressant and can inhibit learning and create all sorts of other detrimental effects.

对于那些想了解神经通路机制的人来说，这个过程涉及光线进入眼睛，然后信号传递到一个称为缰核的结构。

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

缰核看起来像两只小蝙蝠耳朵，正好位于你大脑中称为丘脑的结构中央。

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

如果你对这些不感兴趣就不用记这些名称，感兴趣的话这些都是可以探索的途径。

Don't worry about these names if you're not interested in this stuff, if you are, these are just avenues to explore.

当缰核被激活时，它实际上被称为'失望核'，因为它确实会让我们感到不那么快乐、更加失望，并可能导致清醒状态下某些形式的抑郁。

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

如果你半夜醒来需要上厕所，或者你在通宵航班上需要阅读什么的，那都没问题。

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

偶尔在半夜让眼睛接触强光并不会造成问题。

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

但想想我们如今的生活方式，熬夜看手机，即便调暗屏幕，你仍会触发这种激活机制，因为你的视网膜和这些神经元的敏感度在夜间会增强。

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

我并非要规定你们该做什么，但对于那些正经历情绪困扰、焦虑、学习障碍或注意力问题的人，我常被问到的问题是：我怎样才能更好地集中注意力？

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

我们会讨论这个问题，但支持良好情绪、心理健康、学习、专注力、新陈代谢等机制的最佳方式之一，就是控制夜间光照行为，避免在深夜接触过多或任何强光。

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

红光不会激活这条通路，但很少有人配备那种红外线灯或地脚灯。

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

这让我想到一个重要观点，关于光源位置的问题。

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

这个话题在外界讨论得不多，我认为。

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

我们眼中的这些细胞，这些向中央生物钟发送信号的神经元，主要（并非全部）分布在视网膜下半部分。

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

由于视网膜前有晶状体，加上晶状体的光学特性，意味着这些细胞实际上接收的是我们上方视野的光信号。

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

视觉图像存在倒置现象等等。

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

如果你想了解更多视网膜光学知识可以查阅资料，这很有趣，但不是今天要讨论的主题。

You can look that up if you want to learn more about retinal optics, it's fascinating, but not the topic for today.

这些细胞主要位于视网膜的下半部分，因此它们观察的是你头顶周围的视觉空间。

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

这些细胞本质上是为了检测阳光而设计的，而阳光自然来自头顶，这很可能并非巧合。

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

因此，如果你想避免这些神经元被不当激活，最好将晚间使用的灯光放置在物理环境的低处。

So, if you want to avoid improper activation of these neurons, it's better to place lights that you use in the evening low in your physical environment.

比如放在桌面甚至地板上，而不是使用头顶照明。

So on desktops or even the floor, you want to go that way, as opposed to overhead lights.

所以头顶的荧光灯是最糟糕的情况，那将是最坏的选择。

So overhead fluorescent lights would be the worst, that would be the worst case scenario.

稍微柔和些的黄色或偏红色调的头顶灯会稍好一些，但放置在房间低处的昏暗灯光才是最佳选择，因为它们不会激活这些神经元，从而干扰你的生物钟。

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

这就是目标。

So that's a goal.

像我之前提到的Samer Hattar等人，他们晚上基本上把家里变成了洞穴般的昏暗环境。

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

烛光实际上不会激活这些细胞。

Candlelight actually does not trigger activation of these cells.

所以烛光、壁炉和篝火都是可以的。

So candlelight and fireplaces and campfires are fine.

昏暗的灯光，非常微弱的灯光是可以的，只要位置放低。

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

当然，烛光和壁炉的问题在于火灾隐患，但你们都很聪明，知道该怎么处理。

Of course, the problem with candlelight and fireplaces is the fire hazard, but you're smart people, you know what to do about that.

请别烧毁你所在的任何建筑，包括森林。

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

所以请保持环境中的灯光昏暗。

So keep the lights low in your environment.

如果你半夜醒来发现自己正在看电视或用电脑，嗯，这种情况下你可能需要戴防蓝光眼镜，而且一定要调暗屏幕亮度，但理想情况下你本不该这么做。

What if you wake up in the middle of the night and you find yourself watching TV or on the computer, And well, in that case, might want to wear blue blockers and you certainly would want to dim the screen, but ideally you're not doing that.

值得注意的是，在清晨获取那点阳光——甚至可能包括日落时分——并避免在晚上11点到凌晨4点之间接触强光（尤其是头顶的强光），能带来显著益处。

It's remarkable the positive effects of getting that bit of sunlight early in the day, maybe even also around sunset and avoiding bright lights and especially overhead bright lights between about 11PM and 4AM.

我现在说的不是轮班工作。

Now I'm not talking about shift work.

我意识到我们可能需要专门为轮班工人安排一整场讨论，因为关于他们如何避免轮班工作带来的某些非常不利的健康影响——比如在深夜接触光线——这方面有些很好的信息。

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

但我们依赖轮班工人，他们对文化、社会和经济都极其重要。

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

所以我要向他们致意，并告诉大家我们会安排一场关于轮班工作和时差的讨论。

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

不过现在让我们谈谈光线如何能以健康的方式影响我们的生物钟。

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

理解这个系统的关键点在于：腺苷会根据你清醒的时间不断积累，让你感到困倦。

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

同时你的昼夜节律机制会通过皮质醇和褪黑激素来调节清醒和睡眠时间。

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

当然还有一系列其他因素会受到皮质醇和褪黑激素的影响。

But there are bunch of other things that are downstream of cortisol and melatonin.

比如，我们往往在清醒时段比深夜更容易感到饥饿。

Like we tend to be hungrier during our wakeful period than late at night.

有些人喜欢深夜进食，但如果你发现自己无法成为晨型人，将光照、锻炼和进食时间调整到白天会有所帮助。

Some people like to eat it late at night, but if you're finding that you can't become a day person or a morning person, shifting your light exposure, exercise, and food intake to the daytime will help.

有些人喜欢在晚上六点或八点停止进食，出于代谢原因，或是为了保持或减轻体重。

Some people like to stop eating around six or 8PM because of metabolic reasons, or they're trying to maintain their weight or lose weight.

这一点实际上并未得到文献的充分支持。

That's actually not supported so well by the literature.

关于营养的文献基本指出，最好将进食限制在24小时周期内的特定时段，而非全天候进食。

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

至于这个时段是四小时、八小时还是十六小时，这个讨论远比我们现在有时间进行的要冗长得多。

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

我会推荐你阅读萨钦·潘达的《昼夜节律密码》一书，

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

他是这方面的专家，也是我在圣地亚哥索尔克研究所的前同事。

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

你可以通过萨钦的文献来探索间歇性和昼夜节律性禁食。

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

我们会讨论这个话题。

We'll talk about that.

如果未来运气好的话，我们甚至可能邀请萨钦来参与讨论，但实际上你可以利用光线让自己更早醒来。

We might even get Sachin in here if we're lucky at some point in the future, but you can actually use light to wake up earlier.

杰米·泽策尔及其同事进行了一项精彩的研究表明，如果在醒来前45分钟到1小时左右打开灯光，即使你的眼皮是闭着的（只要没盖被子），坚持几天后，这会增加你的总睡眠时间，并让你感到困倦的时间提前。

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

这会让你每晚都想早点上床睡觉。

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

他们用一种近乎狡猾的方式对青少年进行了实验——众所周知，青少年总是喜欢晚睡晚起。

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

研究发现，只需在环境中打开头顶灯（因为他们试图激活这个系统，所以使用头顶灯），通过眼皮在孩子们醒来前照射强光闪烁，

And what they found was bright light flashes, just turning on the lights in their environment, overhead lights, because they're trying to activate the system and that's why they're using overhead lights.

就能让这些孩子自然产生早睡的意愿，最终他们的睡眠时间也延长了。

Even through the eyelids before these kids woke up, then made those kids naturally want to go to bed earlier and they ended up sleeping longer.

所以这是你可以尝试的方法。

So that's something you could try.

你可以把灯设置定时器，在你醒来前提前亮起。

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

你可以拉开窗帘让阳光照进来。

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

再次强调，如果你蜷缩在被窝里，光线就照不到这些神经元，但神奇的是光线确实能穿透眼皮激活这些神经元并作用于中央生物钟。

And again, if you curl up under the covers, then it's not going to reach these neurons, but it's remarkable the light can actually penetrate the eyelids, activate these neurons and go to the central clock.

这项研究揭示了一个关于人体构造的重要原理：你天生具备相位前移和相位延迟的能力。

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

我不想把这个问题搞得太复杂。

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

理解相位前移和延迟最简单的方式是：如果你在傍晚特别是深夜看到光线（虽然这不是阳光），由于此时你的感光敏感度增强，大脑和身体会误以为这是晨光。

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

这本质上会让你想要更晚起床和更晚入睡。

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

所以如果你在深夜或半夜暴露在光线下，第二天早上就会很难早起，也很难早睡。

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

反之亦然。

The opposite is also true.

如果你早起，比如早上6点或7点，甚至更早的4点就接触光线，它会将你的生物钟相位提前，明白吗？

If you wake up early, say, you know, 6AM or 7AM and get light exposure, or even earlier 4AM and get light exposure, it will phase advance your clock, okay?

这会让你的生物钟认为时间更早，你就会想更早起床。

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

简单来说，如果你难以早起或在清晨保持清醒，你应该尝试在起床前就接触强光，因为这会使你的生物钟提前。

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

这有点像把时钟往前拨。

It will sort of like turning the clock forward.

而如果你难以早起，就绝对要避免在深夜或半夜让眼睛接触太多光线或任何光线，因为这只会让你的生物钟越来越延迟。

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

所以与其具体讨论每个人的情况——因为你们中很多人都有不同的处境和生活方式需求等等。

So rather than get into the specifics of everybody's situation, because there are many of you out there with different situations and lifestyle requirements, etcetera.

理解这一点的关键在于，你体内存在着腺苷和生物钟这些内在机制，它们始终在运作。

The way to think about this is that you have these internal mechanisms of adenosine and circadian clocks, and they're always operating.

而你要做的，就是为它们提供锚定点。

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

你需要提供稳定而强有力的锚定点，这样你的皮质醇、褪黑激素，以及随之而来的所有连锁反应——包括新陈代谢、学习能力、警觉性感知，还有多巴胺、血清素等，所有这些都能保持规律运作。

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

当今社会专注力缺失、焦虑和抑郁问题如此普遍的原因之一——

One of the reasons why there's so much challenge out there with focus and anxiety and depression.

当然这背后有很多原因——

There are a lot of reasons for that.

但其中一个重要原因就是人们的内在机制缺乏规律性的锚定。

But one of the reasons is that people's internal mechanisms aren't anchored to anything regular.

这并不需要神经质地执着于每天固定时间起床、出门、晒太阳——这些系统本身具有自我调节能力——但如果你能在清晨和傍晚提供稳定的光线锚点，并避免夜间接触光线，你会惊讶地发现这对代谢指标、激素水平乃至整体幸福感都能产生惊人的积极影响。

Now this doesn't require being neurotically attached to getting up at a very specific time, going outside, viewing the sunlight same time every day, these systems again will average, but if you can provide them consistent light anchors early in the day and in the evening and avoiding light at night, you will be amazed at the tremendous number of positive effects that can come from that at the level of metabolic factors, hormones, and just general feelings of well-being.

事实上，我们大多数人都深刻体会过睡眠不佳带来的种种负面影响。

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

也许你有一晚睡得很好，新手父母们可能能撑两晚——我理解你们的辛苦，但大多数人并不熟悉长期保持高质量睡眠是什么感觉。

Maybe one night you're fine, two nights even for the new parents out there, I sympathize with you, but most people are not familiar with what it is to sleep really, really well on a consistent basis.

当你开始通过控制睡眠环境来实现这一点，对吧？

And when you start doing that by controlling your sleep environment, right?

选择合适的床垫、合适的枕头，调节好房间温度，控制好光线接触，在一天和一周中规律安排运动时间。

Get the proper sleep surface, get the proper pillow, get the temperature in the room right, get your light exposure right, start timing your exercise at normal periods or times throughout the day and week.

你会惊讶地发现有多少其他生理系统会自然而然地同步改善。

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

这就是为什么每当人们问我'该服用什么'时——

And this is why whenever people ask me, what should I take?

这是我被问得最多的问题之一——'我该吃什么补剂？'

Which is one of the most common questions I get, what supplements should I take?

'我该吃什么药物？'

What drugs should I be taking?

'我该服用哪些东西？'

What things should I be taking?

我首先总会问他们的问题是：你的睡眠怎么样？

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

90%的情况下，他们会告诉我他们要么难以入睡，要么难以保持睡眠，要么整天都觉得没休息好。

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

关于小睡的简短说明。

A brief note about naps.

只要不超过一个超昼夜周期（约20分钟、30分钟甚至1小时），小睡对许多人来说都非常有益。

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

你不必非得小睡，但很多人下午晚些时候会自然感到精力和专注力下降。

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

事实上，如果我们观察清醒状态，会发现早晨接触光线后，皮质醇水平上升，人们开始感到清醒。

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

然后在下午两三点或四点左右，从警觉性到学习能力的各项指标都会出现峰值，某些代谢因素下降，之后又会自然回升，并随着夜晚来临逐渐减弱。

Then around two or three or four in the afternoon, there's a spike in everything from alertness to ability to learn, some metabolic factors drop, and then it just naturally comes back up and then it tapers off as the night goes on.

所以对有些人来说，小睡效果很好。

So for some of you naps are great.

我特别喜欢午睡。

I love taking naps.

有些人午睡醒来后会感到非常昏沉。

Some people they wake up from naps feeling really groggy.

这可能是因为他们夜间睡眠质量或时长不足。

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

导致他们在白天进入了快速眼动睡眠或更深层次的睡眠阶段。

And so they're dropping into REM sleep or deeper forms of sleep in the daytime.

醒来时就会感觉有些迷糊。

And then they wake up and they feel kind of disoriented.

而另一些人午睡后则精神焕发。

Other people feel great after a nap.

所以就像咖啡因一样，你需要自己评估是否适合。

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

说到这里，你可能意识到这很像营养学——如今这方面简直太疯狂了。

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

我是说，如果你上社交媒体，你会发现有人推崇纯肉饮食，有人鼓吹纯素主义，还有人提倡原始人饮食法，各种饮食方案层出不穷。

I mean, if you go on social media, it's like, you've got people who are pushing carnivore, you got other people who are pushing vegan, other people who are pushing paleo, every variation of every diet.

而且有大量数据可以支持其中任何一种，争论也永无止境。

And there's a lot of data to support any and all of those and the arguments go on and on.

很可能存在很多基因差异和生活方式差异，这些将决定某种方式是否适合你、你是否喜欢、能否坚持。

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

昼夜节律和睡眠清醒行为也是如此，除了我之前谈到的光照行为。

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

这一点无法回避。

There's no way around that.

这是刻在我们系统里的本能。

That's hardwired into our system.

就像我们可以客观地说每个人都需要某种程度的营养摄入一样，每个人都需要定期以某种方式获取光照信息。

The same way we could factually say that everybody needs some nutrition at some level from some source, everybody needs light information arriving in their system in some way at regular intervals.

所以这才是问题的核心所在。

So that's really what this is about.

好的，午睡对某些人有益，对另一些人则不然。

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

我有一位同事，他是位成就斐然的神经科学家，喜欢在午餐后小憩。

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

我个人喜欢在下午三四点左右打个盹，但过去五年我采用了一种类似午睡却又不同于午睡的练习，发现它益处极大。

I personally like to take a nap around three or 4PM, but there's a practice that I've adopted in the last five years that I've found to be immensely beneficial that is sort of like napping, but isn't napping.

这种练习被称为瑜伽睡眠（Yoga Nidra）。

It's a thing that they call Yoga Nidra.

Yoga Nidra字面意思就是瑜伽睡眠。

Yoga Nidra actually means yoga sleep.

这是一种通过聆听进行的冥想。

And it's a sort of meditation that you listen to.

网上有很多相关引导词脚本。

There are a number of scripts.

我之前在播客里提到过这个，但我会再分享两个我最喜欢的链接，它们能帮助你主动让身心进入深度放松状态。

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

有时你会睡着，有时则不会。

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

每次练习时长约十到三十分钟，甚至可达一小时。

This is done for ten to thirty or even sixty minutes at a time.

另一种非常有效的方法是冥想。

The other thing that works really well is meditation.

所以我不仅是在谈论小睡，还包括瑜伽休息术——这是一种冥想形式，以及更标准的冥想方式。

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

这三者都具有强大的功效：它们能让我们的心智进入所谓的交感神经系统活跃度降低的状态。

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

如果听不明白这个概念，可以回顾第一集节目，那里解释了关于警觉性的调控机制。

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

相反，它会激活体内促进副交感神经系统（即镇静系统）运作的细胞和神经回路。

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

很多人难以入睡，正是因为他们不擅长让自己平静下来。

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

所以有些人入睡毫无困难，但许多人入睡困难，至少偶尔会遇到入睡挑战。

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

我大多数晚上入睡都没问题，但我注意到如果我工作特别辛苦或世界特别压力大时，我的大脑会陷入一种类似强迫症的循环，总是不停地反复思考事情。

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

我甚至没有在想任何具体的事情，就是很难抽离思绪进入睡眠状态。

And I'm not even thinking about anything in particular, it's just challenging for me to disengage and fall asleep.

冥想和瑜伽休息术的引导词对我加速入睡过程帮助极大。

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

这包括花上几分钟，大约十到三十分钟，就像你小睡时那样，几乎是被动地听一段指导语。

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

它会引导你进行特定的呼吸模式和一些身体扫描类的练习，这些不仅能帮助人们在当下放松，更能让他们学会更好地放松，停止思考，以便在晚上想要入睡时能够顺利入眠。

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

还有与此类似的方法，就是某些用于睡眠的催眠形式。

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

关于这一点，我推荐你访问我同事兼合作伙伴大卫·斯皮格尔的网站，他是斯坦福大学精神病学和行为科学系的副主任。

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

他开发了一个网站，叫Reverie，网址是reveriehealth.com。

He's developed a website, is Reverie, reveriehealth.com.

reveriehealth.com上有很多科学支持、临床验证的催眠脚本，基本上能让大脑进入深度放松状态，以实现大脑重塑和神经可塑性。

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

其中有一个免费提供的脚本就是针对睡眠的。

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

我们稍后会再讨论催眠，因为它除了睡眠之外还有很多其他效果。

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

每天花点时间专门练习如何更快入睡和保持睡眠，这其实是个非常好的习惯。

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

关于冥想、瑜伽休息术和催眠这些练习，人们总是问我：'我该什么时候做这些练习？'

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

我总是回答：'一天中最好的时间是你早上刚醒来的时候，前提是你已经接触过阳光了。'

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

半夜醒来时或一天中的任何时候都可以。

Anytime you wake up in the middle of the night or anytime of day.

换句话说，这些练习对你总是有益的，因为它们是一种训练机制，通过它你可以自我训练神经系统，从你不想要的高度警觉状态转换到你想要的高度放松状态。

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

所以这实际上是在教你如何踩刹车。

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

这让我们或许触及到一个更重要的观点，那就是我们都经历过——如果我们愿意，我们可以保持清醒，对吧？

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

如果我们想在除夕熬夜，或者想通宵不睡，有些人可能比其他人更容易做到，但我们都有能力做到，但让自己入睡却非常困难。

If we want to stay up late on new years, or we want to push an all nighter, some people can do that more easily than others, but we're all capable of doing that, but it's very hard to make ourselves fall asleep.

因此，我们的自主神经系统——掌管这种警觉与平静的交感神经和副交感神经系统——存在某种不对称性。

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

这种不对称性表现为我们更容易启动并维持清醒状态。

There's an asymmetry there where we are more easily able to engage wakefulness and drive wakefulness.

我们可以强迫自己保持清醒。

We can force ourselves to stay awake.

但我们却难以强迫自己入睡。

Then we are able to force ourselves to fall asleep.

有件事我反复强调，并且会继续反复强调，那就是用思维控制思维是非常困难的。

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

当你难以入睡时，需要寻求某种涉及身体的机制。

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

我描述的所有方法——冥想、催眠、瑜伽睡眠——都强调呼气式呼吸，以及特定的躺姿和身体控制方式。

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

我们之后会深入探讨呼吸技巧，但所有这些方法都是通过身体来控制思维，而非强行让思维进入某种放松模式。

We're going to get into breathing in real depth at another time, but all of those involve using the body to control the mind rather than trying to wrestle your mind into a certain pattern of relaxation.

在第一期节目中，我提到过莫比乌斯环——这个代表脑身关系或心身关系的连续循环。

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

当我们难以控制思维时，我建议大家关注身体，关注阳光照射（如果是深夜则要避免接触阳光和强光）。

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

于是有个主题逐渐清晰：要控制这个所谓的神经系统，我们必须回顾之前讨论过的感知觉等内容，但关键是要问——我们能控制什么？

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

现在我说的就是控制光线接触、控制呼吸和身体。

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

我现在不详细展开，但你可以参考瑜伽休息术脚本，或者访问reveriehealth.com，Headspace也是开启冥想练习的好去处。

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

这些方法本质上都在教你用身体控制思维，让你能以更可控的方式探索身心关系，明白吗？

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

我们讨论了光线、活动与光照时机，谈到了小憩的益处，以及我称之为'非睡眠深度休息'的方法——包括冥想、瑜伽休息术和催眠。

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

非睡眠深度休息，后文简称NSDR，注意不要与EMDR混淆。

Non sleep deep rest, or what I hereafter we will refer to as NSDR, not to be confused with EMDR.

我从未听说过NSDR（非睡眠深度休息），但我现在要为其正名——NSDR能重置清醒能力，当你从中恢复后，不仅能获得更持久的清醒状态和注意力，还能重置情绪稳定性，同时让夜间入睡变得更轻松优质。

I don't think I've ever heard NSDR, so I'm planting a flag for NSDR, non sleep deep rest, as a way to reset one's ability to be awake after you emerge from NSDR, so to get some more wakefulness and ability to attend some emotional stability reset, as well as make it better and easier to fall asleep when you want to go to sleep at night.

目前已有研究支持非睡眠深度休息的效果，

Now, non sleep depressed does have some research to support it.

丹麦某大学曾进行过一项精彩研究，

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

稍后我会提供该研究链接，结果表明这类冥想和瑜伽休息术能让大脑纹状体（负责运动规划和执行区域）的多巴胺等神经调节物质重新平衡。

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

换句话说，这种NSDR能重置我们以非常审慎的方式与世界互动的能力——不是为了再引入一个缩写词，但NSDR确实能重置你参与DPOs（持续时间、路径和结果）的能力。

In other words, this NSDR can reset our ability to engage in the world in a way that's very deliberate in not to throw in another acronym, but NSDR resets your ability to engage in DPOs duration, path, and outcome.

所以现在你可能在翻白眼想'天啊，这么多缩写词'，但请耐心听我说，因为NSDR非常强大，首先它不需要你连接任何设备。

So now you're probably rolling your eyes like, oh my goodness, the number of acronyms, but just bear with me because NSDR is so powerful because first of all, it doesn't require that you rig yourself to any device.

它不需要你从一天中抽出太多时间。

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

除了呼吸空气外，它不需要你摄入任何东西。

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

而且它能产生诸多积极效果，甚至直达神经调节物质层面。

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

我认为未来几年，我的实验室将与David Spiegel实验室合作探索这个领域，其他实验室也在研究这个方向。

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

我认为NSDR将在我们所说的身心健康领域开始发挥更重要的作用。

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

所以我鼓励你去探索这些实践方法。

So I encourage you to explore those practices.

那么，关于为了调控和获得更好的睡眠与清醒状态，我们可以、也许应该或不应该摄入的物质有哪些？

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

我们已经讨论过可以做或不该做的事情。

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

我们也谈到了营养及营养摄入的时机。

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

现在让我们来聊聊化合物。

Now let's talk about compounds.

这些可能是处方药物。

Those could be prescription drugs.

也可能是补充剂。

Those could be supplements.

有许多不同物质会影响你的昼夜节律和行为。

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

事实上，几乎所有你能摄入的东西都会影响你的昼夜节律和行为。

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

没错。

That's right.

多年前，我在研究生院时有一位教授，遗憾的是他已离世，他名叫泰德·琼斯，已故的爱德华·琼斯，是世界顶级的神经解剖学家。

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

他撰写了关于丘脑的权威著作。

He wrote the book on the thalamus.

事实上，这本书就叫《丘脑》，他也是睡眠期间大脑激活模式研究的专家。

In fact, it's called the thalamus and an expert on patterns of activation in the brain during sleep.

我永远记得在一次讲座中，有人问泰德某种药物对丘脑活动波的影响，

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

他的回答令人印象深刻。

And his answer was incredible.

他是个相当粗犷的人。

He was a pretty gruff guy.

所以他的回答是以一种略带攻击性的直白陈述方式给出的。

And so his answer was delivered in the form of a kind of aggressive direct statement.

他说，药物就是一种当注入人体后能产生科学论文的物质。

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

他说的其实相当正确，即几乎每种化合物都会对生物学的某些方面产生影响。

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

这就是为什么很难梳理PubMed上的所有内容。

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

如果你在PubMed输入任何分子、化合物或药物，再在旁边加上睡眠或警觉性，你很可能会找到一篇显示其影响的论文。

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

但这并不一定说明那种药物对此有用或有益。

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

它告诉你的是，每当你改变摄入物或停止服用某物时——比如你正在服用安眠药安必恩或其他药物，然后停用——你的睡眠行为就会改变。

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

假设你服用阿司匹林，而你平时并不服用，你的昼夜节律就会发生偏移。

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

这种偏移可能不易察觉，也可能不会给你带来问题，但每当你摄入高活性化合物时，都会对你的昼夜节律造成某种程度的改变。

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

话虽如此，确实有几样东西与入睡和保持睡眠的生物学机制直接相关，也与清醒状态的生物学机制直接吻合。

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

有一大类物质如兴奋剂、可卡因、安非他命，以及处方兴奋剂——这些处方药原本是为治疗发作性睡病设计的。

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

比如莫达非尼或阿莫达非尼这类专为促进清醒而设计的药物。

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

它们本质上都是增加肾上腺素和多巴胺的化学变体。

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

当然，我的立场是像可卡因、安非他命这类物质完全是有害无益的。

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

它们具有太多成瘾性和可怕的副作用。

They have so many addictive and terrible effects.

在专业医师指导下，像莫达非尼用于治疗发作性睡病可能是合适的。

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

我知道很多人服用阿得拉来提神，即使他们并没有获得阿得拉的处方。

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

这本质上，你知道的，首先这是非法的，而且这是在滥用这个系统，因为你对抗腺苷系统的方式与咖啡因略有不同。

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

它会让你感觉更清醒。

It will make you feel more alert.

往往会有强烈的反弹效应，而且确实存在成瘾的可能性。

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

这些药物还会产生其他一些可能相当糟糕的副作用。

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

因此我们将用整整一个月的时间来探讨与药物相关的兴奋剂，但有些补充剂和一些更安全的选择——当然更安全——在你已经做到所有正确行为（坚持锻炼、饮食得当）却仍有睡眠问题时，可能对入睡和保持睡眠有所帮助。

So we're going to explore stimulants in a whole month related to drugs, but there are some supplements and some things that are safer, certainly safer, and that in cases where you're doing all the right behaviors, you're exercising and eating correctly, and you're still having trouble with sleep, that can be beneficial for falling and staying asleep.

现在我要明确声明，我并非在推销补充剂，只是根据同行评议的研究结果，指出一些已被证实具有一定益处的东西。

Now, I want to be very clear, I am not pushing supplements, I'm just pointing you towards some things that have been shown in peer reviewed studies to have some benefit.

第一个是镁。

The first one is magnesium.

镁有多种形式，但某些形式的镁能对嗜睡和保持睡眠能力产生积极影响，主要是通过增加GABA等神经递质来实现，这些递质有助于关闭DPO（那种对未来持续时间路径结果分析的思考），让人的思绪在时空中飘荡，从而更容易入睡。

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

市面上镁的形式多种多样，但其中特别值得一提的是苏糖酸镁（T H R E O N A T E），你需要确认是否适合自己，咨询医生意见，但苏糖酸镁与体内运输蛋白结合，能将其更多带入细胞，从而让人产生这种昏昏欲睡的感觉并帮助入睡。

There are a lot of forms of magnesium out there, but one in particular is magnesium threonate, T H R E O N A T E, which you have to check to see if this is right for you, check with your doctor, but magnesium threonate is associated with transporters in the body that bring more of it into cells that allow people to feel this kind of drowsiness and help them fall asleep.

就我个人而言，我只能谈谈自己的做法。

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

我个人会在睡前30到60分钟服用300到400毫克的苏糖酸镁，这有助于我入睡。

I personally take three or four hundred milligrams of magnesium threonate about thirty to sixty minutes before sleep and it helps me fall asleep.

另一种物质是茶氨酸（T H E A N I N E），对我来说，100到200毫克的茶氨酸也能帮助关闭思维并入睡。

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

我会在白天每隔30或60分钟服用一次。

I take it thirty or sixty minutes throughout the day.

有趣的是，现在很多能量饮料都开始添加茶氨酸，以消除因摄入过多咖啡因或能量饮料中其他成分引起的紧张感。

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

能量饮料可能会带来问题。

Energy drinks can be problematic.

它们可能含有大量牛磺酸。

They can contain a lot of L taurine.

我给你讲个轶事吧。

I'll just tell you an anecdote.

我读博士后时，经常喝一种含大量牛磺酸的能量饮料。

When I was a postdoc, I was drinking a lot of a particular energy drink, has a lot of taurine in it.

结果我的眼白部分——医学上称为巩膜——变得像甜菜一样通红。

And actually the whites of my eyes, the sclera as it's called in my eyes turned beet red.

我去找了位眼科医生朋友。

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

我说：听着，我不抽大麻，

I said, look, I'm not a marijuana smoker.

也没被人打过脑袋，

I haven't been hit on the head.

完全不知道怎么回事。

I don't know what's going on.

他检查后说：你可能是微血管受损了。

And he looked and he said, I think you've got some microvascular damage.

我们梳理了我正在服用和做的事情。

And we walked through what I was taking and doing.

他说，哦，可能是牛磺酸过量，高浓度的牛磺酸会造成微血管损伤。

And he said, oh, it's probably the taurine excessive levels of taurine can create some microvascular damage.

所以如果你的眼睛出现微血管损伤，那么你的颅骨深处可能也有微血管损伤。

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

于是我停用了，这就是我不再喝能量饮料的原因。

So I stopped, that's the reason why I don't take energy drinks.

所以仅供参考。

So just a consideration.

重申一下，我不是来告诉你们该做什么不该做什么，只是想为你们提供信息参考。

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

关于茶氨酸和镁一起服用的情况是，对某些人来说，它们会让人感到非常困倦且睡眠过深，甚至导致早晨难以醒来。

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

所以如果你决定使用这些物质，需要不断尝试并调整剂量。

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

再次强调，如果你决定走这条路，我不会建议从服用补充剂开始。

Again, if you decide to go this route, I would not start by taking supplements.

我会建议先从调整你的光线接触习惯开始。

I would start by getting your light viewing behavior correct.

然后考虑你的营养摄入，接着考虑你的活动量，最后再决定是否需要补充剂。

And then think about your nutrition and then think about your activity and then think about whether or not you want to supplement.

我们之前已经讨论过褪黑激素了。

We already talked about melatonin earlier.

还有一种可能很有用的补充剂叫芹菜素（Apigenin），它是洋甘菊的衍生物。

There's another supplement that could be quite useful, which is Apigenin, A P I G E N I N, which is a derivative chamomile.

五十毫克的芹菜素也能增强或支持这种促睡机制，帮助入睡和保持睡眠。

Fifty milligrams of Apigenin also can augment or support this kind of creation of a sleepiness to help fall asleep and stay asleep.

关于梦游者和多梦人群的注意事项：茶氨酸常会让梦境变得异常生动。

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

梦游者在服用茶氨酸时应当谨慎。

Sleepwalkers should be careful about taking theanine.

所有人都应谨慎服用任何物质，未经您所在委员会认证的医学博士或医疗专业人士咨询前切勿擅自服用任何东西，明白吗？

Everyone should be careful about taking anything and don't take anything without consulting your board certified MD or healthcare professional first, okay?

您的健康由您自己负责。

Your health is your responsibility.

无论如何，我都不会对您决定尝试的任何行为负责，尤其是涉及补充剂和药物的情况。

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

需要重点说明的是，芹菜素是一种相当强效的雌激素抑制剂。

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

因此希望保持雌激素水平（无论当前处于何种水平）的女性，可能应该完全避免摄入芹菜素。

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

男性也需要将此因素纳入考量。

And men take that into consideration as well.

男性同样需要雌激素，完全消除雌激素会对性欲和认知等产生各种不良影响。

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

因此对某些人群而言，芹菜素会是一种相当强效的雌激素抑制剂。

So apigenin in some people is going to be a pretty strong estrogen inhibitor.

所以请记住这一点。

So keep that in mind.

还有其他方法可以帮助你睡得更好。

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

这些都是合法的选择，据我所知安全性较高，但再次强调，你需要自行评估每种化合物的安全范围。

Those are the legal ones that at least I'm aware of have pretty broad safety margins, but again, you need to explore your safety margins with any compound.

我想推荐一个很棒的网站examine.com，就是字面拼写的那个网址。

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

我与他们没有任何关系，但那里可以找到各种化合物或补充剂的同行评审研究链接，包括我提到的那些注意事项，以及其他可能有助于改善睡眠的补充剂信息。

I have no relation to them, but there you can find links to peer reviewed studies for any compound or supplement, as well as some important warnings related to the things I discussed, as well as any other thing that you might decide to supplement with or ingest to help improve your sleep.

好了，关于如何更好地入睡、保持清醒等方面我们讲了很多内容。

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

正如你所知，这个播客的一个重要特点是我们会连续几期深入探讨某个主题，通常持续至少一个月。

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

所以说到这里，我意识到你们可能还有很多未解答的问题。

So by stopping here, I recognize that there are probably many more questions that you still have.

最棒的是我们很快会推出新的一期节目。

And the great thing about that is that we have another episode coming up soon.

我将举办办公时间，专门回答大家关于第一和第二期节目的具体问题。

I'm going to hold office hours where I'm going to answer your specific questions about episodes one and two.

如果你对本期或第一期节目有任何疑问，请记下来并写在评论区。

So if you have questions about this episode, you have questions about episode one, write them down, put them in the comments.

我也会在Instagram上发帖收集问题，但请同时在本期节目评论区留言。

I'll also do a post on Instagram where you can put them in the comments there, but put them in the comments to this episode as well.

如果你喜欢这个播客，请推荐给他人，并在YouTube上订阅。

Please recommend the podcast if you like it, please subscribe to it here on YouTube.

请在苹果播客上订阅。

Please subscribe to it on Apple.

我们现在也登陆了Spotify平台。

We're now on Spotify as well.

把它推荐给你的朋友吧。

Recommend it to a friend.

我们围绕睡眠、清醒以及其他神经科学与健康主题所建立的这个社群，最需要的就是您的参与和提问来共同支持。

The community that we're creating here around these topics of sleep and wakefulness and other neuroscience and health related themes is best supported by your involvement and your questions.

最后但同样重要的是，许多听众非常热心地询问如何支持这档播客。

Last but not least, a number of you have very graciously asked how you can support the podcast.

支持播客的最佳方式是在YouTube或其他平台上订阅。

The best way to support the podcast is to subscribe on YouTube or one of the other platforms.

我们现在已登陆Spotify和Apple平台。

We're now on Spotify and Apple.

另一种真正支持播客的方式是了解我们在节目开头提到的赞助商。

And the other way you can really support the podcast is to check out our sponsors, which were discussed at the beginning.

非常感谢您花费时间聆听，最重要的是感谢您对科学的关注。

Thank you so much for your time and attention and above all, thank you for your interest in science.