Today we're going to be answering your questions on twitter.

今天，我們將在微博上回答你的問題。

This is this is sleep support at caddy warm pus s it's five AM I can't sleep.

這就是這就是睡眠支持，在凱迪拉克溫暖的膿包裡，現在是早上五點，我睡不著。

I'm eating summer sausage.

我在吃夏天的香腸。

What is time?

什麼是時間？

What our circadian rhythms?

什麼是我們的晝夜節律？

Well I don't know why you're eating summer sausage at five a.m. What our circadian rhythms?

好吧，我不知道你為什麼在早上五點吃夏日香腸，我們的晝夜節律是什麼？

I can answer that circadian rhythm is the drive in your body that n trains all of its functions too.

我可以回答說，晝夜節律是你身體裡的驅動力，它也是N個訓練所有功能的驅動力。

The 24 hour light cycle.

24小時的光週期。

So there's a part of your brain called the super charismatic nucleus.

是以，你的大腦中有一個部分叫做超級魅力核。

That's the master pacemaker for the circadian rhythm.

那是晝夜節律的主起搏器。

And what it does is it cues off of the light dark cycle.

而它所做的就是以光暗週期為線索。

So sunrise and sunset to get your brain and actually the rest of your body ready to rest at night and ready to act during the day.

是以，日出和日落讓你的大腦和實際上你身體的其他部分在晚上準備好休息，在白天準備好行動。

At R.

在R.

G.

G.

Will underscore asks why do we take naps and wake up more tired?

Will underscore問，為什麼我們睡午覺，醒來時更累？

Oh that's a good question.

哦，這是個好問題。

Because there's good napping and there's bad napping when you wake up after a nap and you feel like you just got hit by a truck it's because what has happened is you started to build what's called sleep inertia.

因為有好的午睡，也有壞的午睡，當你在午睡後醒來，你感覺你剛被卡車撞了，這是因為發生了什麼，你開始建立所謂的睡眠惰性。

So once you start sleeping after you get past a certain point your brain gets into the mode that thinks oh we're doing this for the next day hours and if you interrupted after it's gotten past that point it's sort of a rude awakening and that's why you feel super groggy after a long nap.

是以，一旦你開始睡覺，在你過了某個點之後，你的大腦就會進入一種模式，認為哦，我們要在接下來的一天裡做這些事情，如果你在它過了那個點之後中斷，那就是一種粗暴的喚醒，這就是為什麼你在睡了很久之後感到超級暈眩。

That's why when you nap you should actually nap.

這就是為什麼當你打盹時，你應該真正打盹。

Either a very short nap maybe 20 or 30 minutes or 90 minutes.

要麼是很短的午睡，也許是20或30分鐘，要麼是90分鐘。

So sending an alarm for a 90 minute nap.

是以發送了一個90分鐘小睡的鬧鐘。

A 90 minute nap is enough time for you to go through an entire sleep cycle.

90分鐘的小睡足以讓你經歷一個完整的睡眠週期。

So going through shallow sleep to deep sleep.

所以要經過淺層睡眠到深層睡眠。

Up to rem but only once.

最多可以rem，但只有一次。

Not long enough for you to build a lot of sleep inertia.

不夠長的時間讓你建立大量的睡眠慣性。

But enough time for you to actually get some of the benefits of sleeping at pump cast book joke says everybody talking about their weird covid dreams and I'm over here like L.

但有足夠的時間讓你真正得到一些在泵房睡覺的好處投書笑話說，每個人都在談論他們奇怪的covid夢，我在這裡像L。

O.

O.

L.

L.

What is rem sleep.

什麼是rem睡眠。

These are actually E.

這些實際上是E。

G.

G.

Caps that measure your what's going on inside your brain so that we can see not just whether you're asleep but what stages of sleep you happen to be in.

測量你的大腦內部情況的帽子，以便我們不僅可以看到你是否在睡覺，而且可以看到你剛好處於睡眠的哪個階段。

So rapid eye movement.

是以，快速眼球運動。

Sleep is the face of sleep connected with dreams.

睡眠是與夢境相連的睡眠面貌。

It has a couple of weird features to it.

它有幾個奇怪的特點。

So in one of the things is if we record the electrical activity happening in your brain it actually looks a lot like an awake brain.

是以，在其中一件事是，如果我們記錄你的大腦中發生的電活動，它實際上看起來很像一個清醒的大腦。

In fact one of the only ways that we can tell that you're in rem sleep and not awake is one of these electrodes here actually connects to the muscles on your face and so we can actually detect the tension or the absence of tension in your face muscles.

事實上，我們可以判斷你處於rem睡眠狀態而不是清醒狀態的唯一方法是，這裡的一個電極實際上連接到你臉上的肌肉，是以我們實際上可以檢測你臉上肌肉的緊張或不緊張。

And that's how we know you're in rem sleep not just laying there awake So do during rem sleep.

這就是我們如何知道你是在rem睡眠中，而不只是躺在那裡醒著，所以在rem睡眠中做。

What's happening is your brain is working to consolidate the memories that you form through the course of the day, helping to harden those memories into your long term memory, things that are powerful things that are fearful things that are scary things that create anxiety.

正在發生的事情是你的大腦正在努力鞏固你在一天中形成的記憶，幫助將這些記憶硬化為你的長期記憶，那些有力的東西，那些恐懼的東西，那些產生焦慮的東西。

All of those things are the substance of our dreams.

所有這些東西都是我們夢想的實質。

That's part of the way that you encode dreams is with fear and pain and emotion.

這就是你對夢境進行編碼的部分方式，即用恐懼、痛苦和情感來編碼。

So it's probably no wonder that we're all having the same weird covid dream at rusty copias.

是以，我們在鏽跡斑斑的科皮亞斯都做著同樣奇怪的科維德夢，這也許並不奇怪。

How will your brain get rid of waste?

你的大腦將如何擺脫廢物？

It isn't sent back into the body to be processed by the organs.

它不會被送回體內，由器官處理。

How does your sleep play a role in it?

你的睡眠在其中起到了什麼作用？

This is a really interesting question.

這是一個非常有趣的問題。

It's actually the subject that my lab studies.

實際上，這是我的實驗室研究的課題。

So your brain is very different from the rest of the body in the way that it manages the waist.

所以你的大腦在管理腰部的方式上與身體的其他部分非常不同。

So the brain sits in a pool of water called cerebral spinal fluid and that water helps to cushion the brain from blows that happened, it actually helps the brain which has the kind the consistency of room temperature, butter, it helps it to not, you know, slouch under its own weight.

是以，大腦坐落在一個叫做腦脊液的水池中，水有助於緩衝大腦受到的打擊，它實際上幫助大腦，它具有室溫下的那種一致性，即黃油，它幫助它不，你知道，在其自身的重量下鬆懈。

During the daytime, the spaces between the brain cells which are like the pores of this sponge are actually pretty small and pretty narrow.

在白天，腦細胞之間的空間就像這塊海綿的毛孔一樣，實際上是相當小的，而且相當狹窄。

So as a result the water that's outside, the brain sort of sits on the outside.

是以，作為一個結果，外面的水，大腦有點像坐在外面。

But when you go to sleep, the situation completely changes and the spaces between the brain cells open up, allowing the water that's on the outside of the brain to act wash into and through the spaces between the brain cells collecting up the waste that's accumulated through the course of the waking day.

但是當你進入睡眠狀態時，情況就完全改變了，腦細胞之間的空間打開了，允許大腦外部的水進入並通過腦細胞之間的空間收集清醒時積累的廢物。

And so then this waste laden fluid like ammonia that's produced, washes out of the brain out into the fluid around the brain and then those lymphatic vessels surrounding the brain collected up and eventually dump it back into the blood.

是以，這些產生的含廢物的液體，如氨，從大腦中衝出，進入大腦周圍的液體，然後大腦周圍的淋巴管收集起來，最終將其倒回血液中。

It's like brainwashing but without being in an occult at K.

這就像洗腦，但沒有在K的神祕主義。

B.

B.

Rab ham.

拉布火腿。

21 asks, have you ever wondered what your brain actually looks like when you sleep?

21問，你有沒有想過，你的大腦在睡覺時究竟是什麼樣子的？

Like?

喜歡嗎？

I wonder if my neurons are really just beating the snot out of each other and my dreams are the real reason I'm losing brain cells.

我想知道我的神經元是否真的只是在互相毆打，而我的夢是我失去腦細胞的真正原因。

I don't think dreams of the reason you're losing brain cells.

我不認為夢想是你失去腦細胞的原因。

You can actually see your brain when it's sleeping.

你實際上可以看到你的大腦在睡覺的時候。

You can see it by M.

你可以通過M.

R.

R.

I.

I.

Sometimes you can see it during neurosurgical procedures.

有時你可以在神經外科手術中看到它。

The thing about the brain that's really striking is the way that it pulsates.

關於大腦的事情，真正引人注目的是它的脈動方式。

So the brain is just this big pulsating mass of tissue and blood.

是以，大腦只是這個大的組織和血液的脈動塊。

So you see it pulsating with the heart rate and you see it pulsating and swelling with the respiratory cycle.

是以，你看到它隨著心率跳動，你看到它隨著呼吸週期跳動和膨脹。

And there's actually these even low frequency oscillations that happen as blood vessels in the brain dilate and contract.

而實際上，在大腦中的血管擴張和收縮時，會有這些甚至是低頻率的振盪。

Those pulsations are actually part of the process driving the clearance of waste into and out of the brain at FX Mish asks, does anyone that can lucid dream having any tips on how to do it?

這些脈動實際上是驅動廢物進出大腦的過程的一部分，在FX Mish問，有誰能做清醒的夢，有什麼技巧嗎？

So lucid dreaming?

那麼清晰的夢境？

Think the movie inception is being aware of the fact that you're dreaming when you are, so that you can control what's happening around you.

認為電影的開端是在你做夢的時候意識到你在做夢的事實，這樣你就可以控制你周圍發生的一切。

It's a little fringy but there's actually a little bit of research on the subject.

這有點邊緣化，但實際上在這個問題上有一點點的研究。

So there's some data that suggests that you can use transcranial electrical stimulation.

所以有一些數據表明，你可以使用經顱電刺激。

So stimulating your brain with electricity at certain frequencies can increase the likelihood that a person who normally can't lose a dream actually can be able to.

是以，用某些頻率的電流刺激你的大腦，可以增加一個通常不能失去夢想的人實際上能夠的可能性。

There's also some approaches in sleeping itself that seems to increase people's ability to lose a dream.

睡眠本身也有一些方法，似乎可以增加人們失去夢想的能力。

You set an alarm for five hours after you go to sleep and then wake up right after you wake up, you think to yourself, I'm going to be dreaming.

你把鬧鐘設為入睡後的五個小時，然後一覺醒來，你就會想，我就要做夢了。

I want to wake up during my dream, repeat that to yourself again and again and again as you go back to sleep, your chances of being able to know that you're in a dream when you go back into sleep actually increase between 100% to 1000%.

我想在做夢的時候醒來，在你重新入睡的時候，一次又一次地對自己重複這句話，當你重新入睡的時候，你能夠知道自己在夢中的機會實際上會增加100%到1000%。

So it may be either through stimulation or maybe through some cognitive tricks.

所以可能是通過刺激，也可能是通過一些認知上的技巧。

You can actually increase your chances of being able to lucid dream caramel cookie asks.

你實際上可以增加你能夠清醒地做夢的機會焦糖餅乾問。

So it's like sleepwalking a real thing.

所以這就像夢遊一樣，是一件真實的事情。

Yes, sleepwalking is a real thing.

是的，夢遊是一個真實的事情。

So sleepwalking is more common in kids and in adolescence it tends to disappear as people move through adolescence into adulthood.

是以，夢遊在兒童中更常見，在青春期，當人們度過青春期進入成年後，夢遊往往會消失。

The interesting thing about sleep sleepwalking is that your brain is asleep and yet you can accomplish very complicated task.

夢遊的有趣之處在於，你的大腦處於睡眠狀態，但你卻能完成非常複雜的任務。

So when you're sleeping, your brain is supposed to be a little bit disconnected from your awareness.

所以當你睡覺時，你的大腦應該與你的意識有點脫節。

It's supposed to be disconnected from how your body moves.

它應該是與你的身體運動方式脫節的。

Sometimes those connections they can get opened or they can get closed at the wrong time.

有時這些連接可能被打開，或者在錯誤的時間被關閉。

So you see things like sleep talking or sleep moaning.

所以你會看到諸如說夢話或睡眠呻吟的事情。

You see people who have something called rem sleep behavior disorder, which is where you actually act out the things that are happening in your dreams, sometimes even violently, sometimes injuring your bed partner.

你會看到有一種叫做rem睡眠行為障礙的人，這就是你實際上把夢中發生的事情表現出來，有時甚至很暴力，有時會傷害到你的床伴。

So there's a bunch of different types of things, some of them interesting, some of them a little scary that can happen when the processes governing sleep and your body become misaligned.

所以有一堆不同類型的事情，其中一些很有趣，一些有點可怕，當管理睡眠和你的身體的過程變得不一致時，就會發生。

At swank farm asks, how many types of sleep do we have?

在斯萬克農場問，我們有多少種睡眠？

You actually see that your brain is doing a couple of distinct things through the course of the night.

你實際上看到，你的大腦在整個晚上做了幾件不同的事情。

One set of that is called rem sleep or rapid eye movement, sleep and that's the part of sleep that's most associated with with dreaming.

其中一組被稱為rem睡眠或快速眼動睡眠，這是睡眠中與做夢最相關的部分。

There's also non rem sleep non rem sleep sort of breaks into three different categories.

還有非重度睡眠，非重度睡眠分為三個不同類別。

There's N one and two and N.

有N個一和二，還有N個。

Three and one is the shallowest type of sleep.

三和一是最淺的睡眠類型。

So that's maybe the 1st 10 minutes after you've first fall asleep.

所以這可能是你第一次入睡後的第一個10分鐘。

And that's the time when you're sort of most awake.

而那是你有點最清醒的時候。

It's easy to sort of pop back up away and to sleep is sort of the mid layer on your way to deep sleep.

它很容易就會彈回原處，而睡眠則是你通往深度睡眠的中間層。

During that phase you're a little deeper in and your body starts to actually do some funny things.

在這個階段，你會更深入一點，你的身體開始真正做一些有趣的事情。

So that's when sometimes people will twitch and move a little bit during into sleep.

是以，這時人們有時會在進入睡眠時抽搐和移動一下。

The deepest sleep is called N.

最深的睡眠被稱為N。

Three sleep or slow wave sleep.

三次睡眠或慢波睡眠。

And during that time if we record what's happening in your brain, your brain is actually oscillating between states where everything on and everything is off.

而在這段時間裡，如果我們記錄你的大腦中發生的事情，你的大腦實際上是在一切都開啟和一切都關閉的狀態之間搖擺不定。

And it's doing those oscillations about one every second.

而且它大約每秒鐘做一次振盪。

Those are called slow oscillations.

這些被稱為慢速振盪。

That slow wave sleep is the deepest part of sleep and then you'll come back up into rem sleep where you'll typically do dreaming.

慢波睡眠是睡眠的最深部分，然後你會回到rem睡眠，在那裡你通常會做夢。

One of those cycles is about 90 minutes or so.

其中一個週期大約是90分鐘左右。

During the course of the night you go through several of those cycles maybe three or five of them later on in the night.

在晚上的過程中，你會經歷幾個這樣的週期，也許在晚上晚些時候會有三或五個這樣的週期。

There's less slow wave sleep and more rem which is one of the reasons why maybe we remember the dreams that we're having late in the night.

慢波睡眠較少，rem較多，這也是為什麼也許我們在深夜記得我們的夢的原因之一。

Better at miniature asks what is sleep apnea.

Better at miniature問什麼是睡眠呼吸暫停。

I would have asked google but I prefer a more simple answer.

我本來想問谷歌，但我更喜歡更簡單的答案。

Sleep apnea is a condition where you stop breathing several times through the course of the night.

睡眠呼吸暫停是一種在夜間數次停止呼吸的情況。

So it can actually be a physical obstruction to your airway that keeps you from sleeping regardless of the cause.

是以，不管是什麼原因，它實際上可能是對你的氣道的物理阻塞，使你無法入睡。

The results bad.

結果不好。

Your brain is incredibly active.

你的大腦是非常活躍的。

So the neurons in your brain are firing trillions and trillions of times a second.

是以，你大腦中的神經元每秒要發射數萬億次，數萬億次。

And all of that activity takes a huge amount of oxygen and glucose and energy to keep it going.

而所有這些活動都需要大量的氧氣、葡萄糖和能量來維持它的運行。

And every time you stop breathing during the night, you're depriving your brain for just a little while of the energy that it needs and of the oxygen that it needs.

而每次你在夜間停止呼吸時，你都會在一小段時間內剝奪你的大腦所需的能量和它所需的氧氣。

And it isn't until your brain is screaming for more oxygen that you actually gasp yourself away.

而直到你的大腦尖叫著需要更多的氧氣時，你才會真正地把自己喘息著離開。

And as you add that up over the course of many nights, over weeks and months and years, the added stress that that puts on not just your brain, but actually your whole body can increase your risk of cardiovascular disease, like heart attacks and strokes, diabetes.

而當你在許多個夜晚，在數週、數月和數年的過程中，這些增加的壓力不僅對你的大腦，而且實際上對你的整個身體都會增加你患心血管疾病的風險，如心臟病發作和中風、糖尿病。

The good news is that sleep apnea much of it is actually pretty treatable with an approach called CPAP, which is basically just a mask that goes over your face and it uses a little pump to sort of force air in and out and the forcing that air in and out of out of your lungs to keep your airway open and keep you from stopping breathing during the night.

好消息是，睡眠呼吸暫停的大部分問題實際上是可以用一種叫做CPAP的方法來治療的，這基本上只是一個戴在你臉上的面罩，它使用一個小泵來迫使空氣進出，並迫使空氣進出你的肺部，以保持你的氣道開放，使你在夜間不會停止呼吸。

The bad news is many more of us actually have sleep apnea than know it, what does it look like?

壞消息是我們中許多人實際上有睡眠呼吸暫停，而不是知道它，它看起來像什麼呢？

How do I know if I have sleep apnea?

我如何知道我是否有睡眠呼吸暫停？

Well, common symptoms include heavy snoring, waking up gasping.

那麼，常見的症狀包括沉重的鼾聲，醒來後的喘息。

If that sounds like you might be worth getting checked out with your physician Thalia.

如果這聽起來像你可能值得與你的醫生塔利亞進行檢查。

Clara asks what causes insomnia because I literally cannot go to sleep at a decent time, no matter how tired I am upside down, smiley upside down, smiley upside down, smiley well, insomnia is pretty common, so it's not being able to either go to sleep or it's not being able to stay asleep once you are asleep.

克拉拉問什麼原因導致失眠，因為我真的無法在一個合適的時間入睡，無論我有多累都會倒立，微笑倒立，微笑倒立，微笑好吧，失眠是很常見的，所以它既不能入睡，也不能在入睡後保持睡眠。

Their genetic causes of insomnia sleep apnea can cause insomnia, but frequently it's the stress in our lives that can cause either acute insomnia, which is insomnia, that just happens every so aw or chronic insomnia, that happens all the time.

失眠的遺傳原因 睡眠呼吸暫停可能導致失眠，但經常是我們生活中的壓力可能導致急性失眠，也就是失眠，只是每隔一段時間發生一次，或者是慢性失眠，一直髮生。

So things that are important for sleep hygiene include going to sleep at the same time every day and waking up at the same time every day so that your body can n train to a certain rhythm that can become predictable.

是以，對睡眠衛生很重要的事情包括每天在同一時間睡覺，每天在同一時間醒來，這樣你的身體就可以訓練成某種節奏，可以變得可預測。

It's staying off the screens for an hour before you go to bed.

就是在睡覺前遠離螢幕一個小時。

It's sleeping in a cool dark room where that isn't also your office so that you can kind of sort of focus in on the process of either having sex or going to sleep, which is really the only two things you should be doing in your bedroom at mass.

這是在一個涼爽的黑暗房間裡睡覺，那裡不是你的辦公室，這樣你就可以有點專注於做愛或睡覺的過程，這確實是你在臥室裡應該做的唯一兩件事。

Hello asks what cause of sleep paralysis had it twice last night?

你好問：睡眠癱瘓的原因是什麼昨晚有兩次？

Scream emoji, that sounds like kind of a rough night sleep paralysis is when you're laying in bed, you're sort of coming out of sleep.

尖叫的表情符號，這聽起來像是一種粗糙的夜晚睡眠癱瘓是當你躺在床上，你有點從睡眠中走出來。

Sometimes it's when you're going into sleep, you're aware of your environment around you, you perceive what's happening, but you can't move the rest of your body, you're sort of paralyzed and sometimes it can be accompanied by visual or auditory hallucinations or feelings of fear or terror or even feelings of suffocate.

有時是當你進入睡眠狀態時，你意識到你周圍的環境，你感知到正在發生的事情，但你不能移動你身體的其他部分，你有點癱瘓，有時它可以伴隨著視覺或聽覺的幻覺或恐懼或恐怖的感覺，甚至窒息的感覺。

So it can be completely terrifying.

是以，這可能是完全可怕的。

Your body has a couple of disconnect switches that it throws so that all the activity happening in your brain while you're dreaming or during your rem sleep doesn't cause you to act out your actions in the world around you and sleep paralysis.

你的身體有幾個斷開的開關，它拋出的開關使你在做夢時或在你的rem睡眠中發生的所有活動不會導致你在你周圍的世界中表現出你的行動和睡眠癱瘓。

Those disconnect switches seem to get a little jumbled up so that the switch that disconnects you from awareness of your of your environment sort of gets opened.

這些斷開的開關似乎有點混亂，所以斷開你對你的環境的意識的開關有點被打開。

So you become aware even while the switch disconnecting you from your body is still closed.

是以，即使在斷開你和你的身體的開關仍然關閉時，你也會變得有意識。

If we do an e study in people who are having sleep paralysis episodes, we actually seem that they still seem to be in rem sleep.

如果我們對有睡眠癱瘓發作的人做一個電子研究，實際上我們看起來他們似乎仍然處於rem睡眠狀態。

So even though while you're aware of what's around you, your brain is still dreaming and your body still thinks you're asleep.

是以，即使當你意識到你周圍的事物時，你的大腦仍然在做夢，你的身體仍然認為你在睡覺。

It's just that you're stuck feeling awake at ya tu sabes, who asks, how do sleeping pills work?

只是你被困在ya tu sabes的時候感覺很清醒，誰問的，安眠藥怎麼用？

It depends a little bit on the sleeping pills that you're talking about.

這有點取決於你所說的安眠藥。

So let's start with the simpler ones.

是以，讓我們從更簡單的開始。

So a lot of people take melatonin to help them sleep with melatonin is actually naturally occurring molecule in your body that is part of how the body induces drowsiness.

是以，很多人服用褪黑激素來幫助他們入睡，褪黑激素實際上是你體內天然存在的分子，是身體誘發昏睡的一部分。

It's actually a part of the circadian sleep drive to help sort of prime the brain to get ready to sleep.

它實際上是晝夜節律睡眠驅動的一部分，幫助大腦準備好睡眠的排序。

Other commonly used sleep medications include drugs called sedative hypnotics, like Ambien, which is a commonly used one and also benzodiazepines, which are sort of anti anxiety medications that can be used sometimes to help with sleep.

其他常用的睡眠藥物包括被稱為鎮靜催眠劑的藥物，如安眠藥，這是一種常用的藥物，還有苯二氮卓類藥物，這是一種抗焦慮的藥物，有時可以用來幫助睡眠。

Those drugs are very powerful drugs, they're available only by prescription.