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  • There is plenty of advice for how to improve your sleep.

    有許多建議告訴你如何改善你的睡眠

  • Go to bed at the same time, avoid digital screens after dark, and don't hit snooze.

    在固定的時間上床睡覺,關燈後避開看手機螢幕,還有別按下貪睡按鈕

  • But it all comes down to the same assumption--that you're doing something wrong.

    但這全都總歸到相同的假設——你做錯了什麼

  • When in fact, it may not be your fault at all.

    事實上,可能根本不是你的錯

  • Inside practically every organism on earth, there's a clock that keeps order.

    幾乎地球上所有生物體內都有個生理時鐘在維持秩序

  • Known as a circadian rhythm.

    就是所謂的晝夜節律 (生理時鐘)

  • For humans, it's located in the part of our brain called the hypothalamus.

    以人類為例,它就位在大腦中的下視丘中

  • And while it's most famous for controlling our sleep cycles,

    雖然它最為人所知的功能是控制我們的睡眠週期

  • it's also responsible for helping primary organs like the brain, heart, and lungs work in harmony.

    它也有助於協助基本器官,像大腦、心臟與肺部的協調運作

  • But not everyone's circadian rhythm is the same.

    但並非所有人的晝夜節律都是相同的

  • Night owls for instance, generally feel tired later than early birds.

    以夜貓族為例,通常感到疲憊的時間會比早鳥還晚

  • Often because they produce high amounts of the sleep hormone melatonin later at night.

    往往是因為夜貓族製造大量的退黑激素的時間比較晚

  • And for most of human history, that didn't matter.

    在人類歷史中,這並不會有什麼問題

  • Since night owls could protect their tribes from nocturnal predators, or their cities from cunning conquerors.

    夜貓族可以在夜晚保護他們的部落免受夜行性獵食者攻擊,或是避免他們的城市被狡猾的征服者偷襲

  • But society has made it a problem in recent decades.

    但社會化使其在近幾十年來變成了問題

  • An estimated 80 percent percent of Americans follow daily schedules that fall between 6 a.m. and 6 p.m.

    估計有 80% 美國人會在每天早上 6 點到晚上 6 點間完成每日行程

  • Yet nearly a third of the population considers themselves night owls.

    然而近 3 分之 1 的人認為他們自己是夜貓族

  • Which means they're better off with a schedule that looks more like this:

    這代表他們的每日行程看起來應該像這樣

  • This phenomenon is called social jetlag.

    這樣的現象被稱為社交時差

  • It's like the jetlag you feel after a long plane trip.

    就像你在一趟長途飛行之後感覺到的時差

  • But worse because it doesn't disappear after a few days.

    但感覺更糟,因為它不會在幾天之後消失

  • And social jetlag is taking its toll on the night owls of the world.

    而社會性時差對世界上所有的夜貓族都造成影響

  • Because even if you get the recommended amount of sleep, knocking your circadian rhythm out of whack has consequences.

    因為即使你獲得建議的睡眠量,在作息與晝夜節律不一致的情況下,還是會有影響

  • For example, one study found that for every hour your circadian rhythm is out of sync,

    舉例來說,一個研究發現你的晝夜節律與作息相差一小時

  • your risk of obesity increases by 33 percent.

    你的肥胖風險就增加了 33%

  • Also increasing your risk of the many health complications associated with obesity,

    同時增加許多與肥胖相關併發症的風險

  • and the problem isn't just a physical one.

    這樣的問題也不只存在生理上

  • In another study, people whose circadian rhythms were more than two hours off,

    在另一個研究中,晝夜節律差距超過 2 小時的人

  • reported notably more severe symptoms of depression.

    報告顯示憂鬱症的症狀會更加嚴重

  • And since your circadian rhythm tends to shift as you age, social jetlag is especially apparent in teens.

    你的晝夜節律會隨著年齡改變,社交時差在青少年時期特別明顯

  • In fact, the CDC warns that most public schools across America start too early, before 8:30 (a.m.).

    事實上,疾病管制與預防中心便警告美國大部分公立學校上課的時間太早,在 8 點 30 分以前就要到校

  • Which, according to the nonprofit RAND Corporation, is costing the country nine billion dollars a year

    根據非營利組織蘭德公司的說法,國家每年花費 90 億元,

  • from mainly lost academic performance and car crashes from tired teens behind the wheel.

    主要原因是學業表現下降,以及疲憊的青少年駕駛所造成的車禍

  • Luckily, the circadian rhythm isn't set in stone.

    幸運地是,晝夜節律並非一成不變

  • Turns out, it's largely triggered by light signals that strike your eye.

    事實上,它很大部分是由射入你眼中的光線所觸發的

  • So when you first wake up,

    所以你起床時的第一件事

  • get outside and soak up some morning sun.

    就是到外頭去讓自己沐浴在早晨的太陽光中

  • Or if that's out of the question, make sure your home is well lit.

    或者,如果沒辦法做到,請確保你的房子光線充足

  • It might just brighten your morning a little more.

    這可能會讓你在早晨更加有精神一些

  • We'd like to learn what you wanna know about the human body.

    我們想知道你希望瞭解哪些人體秘密

  • Tell us in the comments and thanks of watching.

    在留言區告訴我們,感謝你的收看

There is plenty of advice for how to improve your sleep.

有許多建議告訴你如何改善你的睡眠

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B1 中級 中文 美國腔 節律 時差 睡眠 肥胖 疲憊 生理

強迫夜貓族變成早鳥作息,會發生什麼事?(What Happens When A Night Owl Is Forced To Live Like An Early Bird)

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    Evangeline 發佈於 2021 年 03 月 09 日
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