Today, I want to talk about something that on the surface may seem trivial, but it's actually a huge deal and that is school start times because when I tell you that you might not only be severely impacting your students mental capacity and intelligence both in the moment and the future, but also impacting their physical and mental health.

今天，我想談談表面上看起來微不足道的東西，但它實際上是個大問題，那就是學校的開學時間，因為當我告訴你，你可能不僅嚴重影響了你的學生在當下和未來的心理能力和智力，而且還影響了他們的身心健康。

I'm not exaggerating.

我沒有誇大其詞。

Let me put it bluntly.

讓我直截了當地說。

School needs to start later, at least for a high school and university age students.

學校需要延後開學，至少對高中和大學年齡段的學生來說是這樣。

And I don't mean later as in later in the year, I mean later as in not so freaking early in the morning, but to understand why we first have to understand sleep before a baby is even born and up to around the first year of its life infants spend much of their time in rem sleep otherwise known as rapid eye movement.

我的意思不是指今年晚些時候，我的意思是晚些時候，即不是那麼可怕的清晨，但要理解為什麼我們首先要理解嬰兒出生前的睡眠，直到嬰兒出生後第一年左右，他們的大部分時間都是在提醒睡眠，也就是所謂的快速眼動。

This is a stage we dream in and it's during this rem sleep that babies are building up huge amounts of neural networks and connections in their brain.

這是一個我們做夢的階段，正是在這一提醒睡眠期間，嬰兒在他們的大腦中建立了大量的神經網絡和連接。

But soon after this time period there's a sharp decline in rem sleep and an exponential rise in deep non rem sleep that continues to rise until around puberty.

但在這一時期之後不久，重度睡眠急劇下降，而深度非重度睡眠則呈指數級上升，一直持續到青春期前後。

And this non rem sleep is actually responsible for fine tuning our brains instead of building up more and more neurons and connections.

而這種非重度睡眠實際上是負責微調我們的大腦，而不是建立越來越多的神經元和連接。

It actually prunes and makes the brain more efficient and effective.

它實際上是在修剪，使大腦更加高效和有效。

It's basically taking the mold that early life created and sculpting it based on your life experiences and interactions and studies have shown that this non rem sleep is linked to the development of critical thinking, reasoning and cognitive skills.

這基本上是把早期生活創造的模具，根據你的生活經驗和互動來雕刻，研究表明，這種非回憶性睡眠與批判性思維、推理和認知技能的發展有關。

Now, some of you might be screaming, reasoning skills, critical thinking in teens and you'd be right in noticing that teens aren't exactly known for these things.

現在，你們中的一些人可能會大叫，推理能力，青少年的批判性思維，你們注意到青少年並不完全以這些東西著稱，這是對的。

But ironically the development of the brain during this non rem increase happens from back to front, literally the back of the brain, which manages visual and spatial perception develops first and this growth eventually makes its way to the front of the brain or the frontal lobe last, which finally enables critical and rational thought.

但具有諷刺意味的是，在這種非重度增長期間，大腦的發展是由後向前的，從字面上看，管理視覺和空間感知的大腦後部首先發展，這種增長最終使其進入大腦前部或額葉，最後實現批判性和理性思考。

This is why it sometimes feels that kid's brains aren't exactly working or keeping up with the rest of their development.

這就是為什麼有時感覺孩子的大腦並不完全工作或跟不上他們的其他發展。

Thing is when non rem is minimized or removed, things can go really wrong in studies of mice and cats deprived of sleep, the brain development is stopped.

問題是，當非提醒被最小化或移除時，事情會變得非常糟糕，在對被剝奪睡眠的小鼠和貓的研究中，大腦發育被停止。

In fact, many psychiatric disorders like schizophrenia bipolar and major depression are considered disorders of abnormal development.

事實上，許多精神疾病，如精神分裂症、躁鬱症和重度抑鬱症都被認為是不正常發展的疾病。

Studies on schizophrenia in particular have shown that there is a 2 to 3 fold reduction in non rem sleep in teenagers that suffer from it.

特別是對精神分裂症的研究表明，患有精神分裂症的青少年的非記憶性睡眠減少2至3倍。

To top it all off, teens actually need more sleep than their adult counterparts.

最重要的是，青少年實際上比他們的成年人需要更多的睡眠。

So if they're not getting enough hours of sleep, then they aren't going to be getting the optimal amount of non rem sleep, which can hamper development.

是以，如果他們沒有獲得足夠的睡眠時間，那麼他們就不會獲得最佳的非重度睡眠，這可能會阻礙發展。

Now I know what you're asking how does this correlate to the time that school starts canteens, just go to bed early, like the rest of us and get a long enough sleep and if not, what time should school be starting at Before we get to that answer.

現在我知道你要問的是，這與學校開始食堂的時間有什麼關聯，只要像我們其他人一樣早早上床睡覺，並獲得足夠長的睡眠，如果沒有，在我們得到這個答案之前，學校應該在什麼時候開始。

I want to quickly thank today's sponsor, kiko no word of a lie.

我想快速感謝今天的贊助商，KIKO沒有說謊的意思。

Kiwi co is one of our favorite companies defining the future of play and learning at home every month they release a crate that's designed by experts and tested by kids that teaches about science.

獼猴桃公司是我們最喜歡的公司之一，它定義了家庭遊戲和學習的未來，每個月他們都會發佈一個由專家設計並由孩子們測試的箱子，教授科學知識。

Technology engineering are a map through hands on learning.

技術工程是一個通過動手學習的地圖。

They're truly awesome to experience even as an adult because they make creates for all different ages through eight different subscription lines.

即使作為一個成年人，他們的體驗也確實令人敬畏，因為他們通過八條不同的訂購線為所有不同年齡的人創造。

I of course love the Maker create which is designed for ages 14 to 104 plus.

我當然喜歡為14至104歲以上的人設計的Maker create。

But all of them are amazing and I've had a great time playing with so many of them with my niece and nephew.

但所有這些都是令人驚奇的，我和我的侄女和侄子一起玩了這麼多東西，很開心。

Each box comes with all the supplies you'll need for that month's unique projects so there's no need to run out to the store or get extra supplies.

每個盒子裡都有該月獨特項目所需的所有用品，所以不需要跑到商店去買，也不需要買額外的用品。

It's a blast every single time?

每次都很爽？

Get it a blast.

得到它一個爆炸。

Use kiwi co dot com slash s up to get your first month free, which also helps our show.

使用kiwi co dot com slash s up可以免費獲得第一個月，這也有助於我們的節目。

I mean, bam, what more can you ask for learning and supporting science creators again, that's kiwi co dot com slash except for your first month free now, Back to some sleepy science.

我的意思是，咣噹，你還能要求學習和支持科學創造者再次，這是獼猴桃公司點com斜線除了你的第一個月免費現在，回到一些睏倦的科學。

So why does the specific time matter so much, isn't it more relevant how much sleep kids are getting?

那麼，為什麼具體時間如此重要，孩子們的睡眠時間不是更相關嗎？

Yes and no.

是和不是。

The first thing you need to know is that as kids move into puberty, their circadian rhythm completely shifts our circadian rhythm is the name given to our internal clock that controls your body's sleep wake cycle.

你需要知道的第一件事是，隨著孩子們進入青春期，他們的晝夜節律完全轉變。我們的晝夜節律是對我們內部時鐘的稱呼，它控制你身體的睡眠覺醒週期。

In other words, it helps define when you feel tired and want to sleep versus when you feel at your most alert.

換句話說，它有助於界定什麼時候你感到疲倦並想睡覺，而什麼時候你感到最警覺。

This rhythm is of course different for everyone.

當然，這種節奏對每個人來說是不同的。

We all have our unique prototype, which is why some people are considered early birds and others are night owls, but in general, adults share a propensity to wake and sleep at roughly the same time.

我們都有自己獨特的原型，這就是為什麼有些人被認為是早起的鳥兒，有些人是夜貓子，但一般來說，成年人有一個共同的傾向，就是在大致相同的時間醒來和睡覺。

The thing is one of the biggest factors defining our circadian rhythm is our age.

問題是決定我們晝夜節律的最大因素之一是我們的年齡。

Young kids before puberty not only need the most sleep, but tend to have a really early schedule.

青春期前的孩子不僅需要最多的睡眠，而且往往有一個非常早的時間表。

They become sleepy early in the evening and wake up earlier than adults typically.

他們在晚上很早就開始犯困，而且通常比成年人更早醒來。

But as we hit puberty, the timing is shifted forward past even their parents by as much as 2 to 4 hours, meaning we want to stay up much later.

但是，當我們進入青春期時，時間被提前，甚至超過了他們的父母，多達2至4個小時，這意味著我們想要更晚地熬夜。

And this change is seen across all adolescents, regardless of culture or geography, where a nine year old will typically fall asleep around nine PM by the age of 16.

而且這種變化在所有青少年中都可以看到，不分文化或地域，一個9歲的孩子到16歲時通常會在晚上9點左右睡著。

That's actually often the hour of peak wakefulness, asking a teenager to go to bed at 10 PM is like asking an adult to go to sleep at seven p.m. In the same vein, waking up at seven AM for a teen is the same as waking up around four a.m. For an adult.

實際上，這往往是清醒的高峰時段，要求一個青少年在晚上10點上床睡覺，就像要求一個成年人在晚上7點睡覺一樣。同樣，對一個青少年來說，早上7點醒來，就像一個成年人在早上4點左右醒來一樣。

And I'm pretty sure all of us don't want to be seen at four AM, let alone have to use our brains at four a.m. A Lot of parents believe that teens are making a conscious decision to stay up later and that if they just went to bed earlier they wouldn't be so tired.

我敢肯定，我們所有人都不想在凌晨四點被人看到，更不用說在凌晨四點要動腦筋了。很多家長認為，青少年有意識地決定晚點睡覺，如果他們早點睡覺，就不會這麼累。

But the truth is even if they do go to bed earlier chances are they'll just be lying in bed awake until their body naturally winds down but not embracing this biological timing.

但事實是，即使他們真的提前上床睡覺，他們也有可能只是躺在床上醒著，直到他們的身體自然冷卻下來，而不是擁抱這個生物時間。

On top of the fact that teens need more sleep to begin with risks developmental brain abnormalities and mental illness.

事實上，青少年需要更多的睡眠，開始有大腦發育異常和精神疾病的風險。

And we have experimental evidence to show it later.

而且我們後來有實驗證據表明。

Start times increased class attendance reduced behavioral and psychological problems and decreased substance and alcohol abuse.

開學時間增加了課堂出勤率，減少了行為和心理問題，減少了藥物和酒精的濫用。

Longer sleep is directly correlated to better grades and teens across the board and higher I.

較長的睡眠時間與更好的成績和青少年的全面發展和更高的I直接相關。

Q.

Q.

S.

S.

And studies on identical twins show that by the age of 10 the twin with the longer sleep pattern has superior intellectual abilities with more expansive vocabulary to and schools that have tested later Start times have seen a huge shift.

對同卵雙胞胎的研究表明，到10歲時，睡眠時間長的雙胞胎具有更高的智力，詞彙量更豐富，而那些測試較晚開始時間的學校已經看到了巨大的轉變。

A school in Minnesota that changed from a 7 25 AM start to 8:30 a.m. Found that verbal S.

明尼蘇達州的一所學校從早上7點25分開始，改為8點30分，發現口頭S。

A.

A.

T.

T.

Scores rose by over 150.

分數上升了150多分。

Well math S.

好的數學S。

A.

A.

T.

T.

Scores went up by over 50.

分數上升了50多分。

And what we talked about the importance of non rem quality sleep in young adults.

而我們所談到的非rem品質的睡眠對年輕人的重要性。

That's not to say rem sleep isn't also really important.

這並不是說睡眠不是真的很重要。

Studies in the 19 sixties that deprived young adults of Rem found that by the third day of extreme deprivation, participants started to exhibit signs of psychosis.

20世紀60年代的研究剝奪了年輕成年人的雷姆，發現到了極端剝奪的第三天，參與者開始表現出精神病的跡象。

They were anxious, moody and started to hallucinate and became paranoid.

他們焦慮不安，喜怒無常，並開始產生幻覺，變得疑神疑鬼。

Rem also becomes longer and more prominent in the later parts of your sleep, meaning if you cut your sleep short, your disproportionately impacting the amount of RAM you're getting.

在睡眠的後期，雷姆也會變得更長、更突出，這意味著如果你縮短睡眠時間，你就會不成比例地影響到你獲得的RAM的數量。

Life expectancy has also been shown to increase with later start times.

事實證明，預期壽命也會隨著啟動時間的延後而增加。

So the number one cause of death in teens is road traffic accidents which have been linked directly to sleep desperation.

是以，青少年死亡的頭號原因是道路交通事故，這與睡眠不足有直接關係。

When one county in Wyoming changed their start time from 7:25 a.m. To 8:55 a.m. They saw a 70% decrease in traffic accidents in the affected age group.

當懷俄明州的一個縣將他們的開始時間從早上7:25改為8:55時，他們看到受影響的年齡組中的交通事故減少了70%。

So why do circadian rhythms stray so far in adolescence?

那麼，為什麼晝夜節律在青春期會出現如此大的偏差？

The prevailing socio evolutionary theory right now is that it allows teens and young adults to start gaining their independence from their parents, but in small increments for several hours a day, kids can operate on their own or with their peer group away from adults, but it's not a full removal from parental supervision.

現在流行的社會進化理論是，它允許青少年和年輕的成年人開始從他們的父母那裡獲得他們的獨立性，但在小範圍內，每天幾個小時，孩子們可以自己操作或與他們的同齡人一起遠離成年人，但它不是完全脫離父母的監督。

During this stage, they get to practice becoming their own individual.

在這個階段，他們可以練習成為自己的個體。

The truth is only a century ago in America.

事實是在美國只有一個世紀的時間。

Most schools started around nine a.m. And 95% of students woke up without an alarm.

大多數學校在上午九點左右開始上課，而95%的學生在沒有鬧鐘的情況下就起床了。

Now in the US, 80% of schools begin before 8:15 a.m. And 50% of those who start before 7 20 am, not to mention the increasing impact of TVs, computers and phones in the bedroom.

現在在美國，80%的學校在早上8點15分之前開始，而50%的學校在早上7點20分之前開始，更不用說臥室裡的電視、電腦和電話的影響越來越大。

It's no wonder kids are more tired than ever at the end of the day, the evidence is overwhelming that later start times around nine a.m. Or so are not only preferred by students but lead to improvements in basically every single metric for measuring their progress by in school.

難怪孩子們在一天結束時比以往任何時候都更累，有大量證據表明，上午九點左右的晚間開學時間不僅受到學生的青睞，而且在衡量他們在學校的進步時，基本上每一項指標都會得到改善。

In the words of dr walker who wrote the book why we sleep, which was the primary source for this episode.

用沃克博士的話說，他寫了《我們為什麼要睡覺》一書，這是本集的主要來源。

We're too often focused on what sleep is taking away from our teenagers without stopping to think about what it may be adding.

我們常常專注於睡眠從我們的青少年身上拿走了什麼，而沒有停下來思考它可能會增加什麼。

I hope we can change.

我希望我們能夠改變。

I hope we can break the parent to child transmission of sleep neglect and remove what the exhausted fatigue brains of our youth are so painfully starved of when sleep is abundant, minds flourish when it's deficient.

我希望我們能夠打破睡眠忽視的父母對孩子的傳播，並消除我們年輕人疲憊不堪的疲勞大腦在睡眠充足時痛苦地缺乏的東西，在睡眠不足時頭腦蓬勃。

They don't hope this video has been informative and useful, especially if you are a parent or a teacher or someone who manages a school.

他們不希望這段視頻具有信息量和實用性，特別是如果你是一名家長或教師或管理學校的人。

And if you're a student, send this to your teachers right now, send this to your administrators and let them know.

如果你是一個學生，現在就把這個發給你的老師，把這個發給你的行政人員，讓他們知道。

It's not a joke.

這不是一個玩笑。

Sleep is a huge part of our lives and so important for intellectual capacities and our physical health.

睡眠是我們生活中的一個重要部分，對智力和身體健康非常重要。

And they would do well to think about that when they start your school.

當他們開始在你的學校學習時，他們會很好地考慮到這一點。

Thanks again for watching.

再次感謝您的觀看。

Make sure you like the video, subscribe if you want more and we'll see you next time for some more science piece.

請確保你喜歡這段視頻，如果你想要更多的話，請訂閱，我們下次會看到更多科學作品。