it's probably that you're not supposed

可能是你不應該

to use any screens before bed.

睡前不要使用任何螢幕。

And if you're anything like me, you've

如果你和我一樣，你已經

probably ignored that advice. Because,

可能忽略了這個建議。因為

Come on.

來吧

Even sleep experts can't resist.

就連睡眠專家也無法抗拒。

Do you use your phone before bed?

你會在睡前使用手機嗎？

Yes, just to catch up on my calendar and email,

是的，只是為了看看我的日曆和電子郵件、

it's always less than 30 minutes for me.

對我來說總是不到 30 分鐘。

That's Rohan Nagare, a sleep researcher

這就是睡眠研究員羅漢-納加雷（Rohan Nagare）。

who's coauthored several papers on the topic.

他與他人合作撰寫了多篇相關論文。

As a chronic screen's before bed guy myself,

我自己長期睡前看螢幕、

I went into our conversation

我開始了我們的談話

wanting to know if there is any way

想知道是否有辦法

that we could keep using our phones at night

我們可以在晚上繼續使用手機

without completely wrecking our sleep schedules.

而不會完全破壞我們的睡眠時間。

Turns out science suggests

科學表明

our sleep schedule is way more malleable

我們的睡眠時間更具可塑性

than we might think.

比我們想象的要多。

Before we dive into the science,

在我們深入研究科學之前、

let's first get a quick review on how our body responds

讓我們先快速回顧一下我們的身體是如何做出反應的

to natural light like the sun.

自然光，如陽光。

and the lack thereof.

和缺乏。

You've probably noticed

您可能已經注意到

that at night you naturally start feeling sleepy.

到了晚上，你自然會開始犯困。

This is because your body produces melatonin,

這是因為您的身體會分泌褪黑激素、

a hormone that plays a huge role in sleep.

是一種對睡眠起重要作用的激素。

melatonin is not just, any other hormone.

褪黑素不是普通的激素。

it's kind of an internal timekeeper.

這是一種內部計時器。

As the sun rises

當太陽昇起

and you get exposed to its bright light, your body suppresses

當你暴露在明亮的光線下時，你的身體會抑制

the production of melatonin, helping you feel awake and alert.

產生褪黑激素，幫助你保持清醒和警覺。

But sun exposure isn't the only factor here.

但陽光照射並不是唯一的因素。

The color temperature of light also changes throughout the day.

光線的色溫在一天中也會發生變化。

Daylight exists at roughly 5600 Kelvin, which leans quite blue.

日光的亮度大約為 5600 開爾文，偏藍。

A sunset leans much warmer in the 3000 Kelvin range.

在 3000 開爾文的範圍內，日落的溫度要高得多。

This natural color

這種自然色彩

shift, combined with the decreasing brightness,

移動，再加上亮度下降、

tells our body to kick

告訴我們的身體

start the production of melatonin, which makes us feel sleepy.

開始分泌褪黑激素，使我們感到睏倦。

Natural light makes things simple on our bodies.

自然光讓我們的身體變得簡單。

But once you start adding artificial light into the mix,

但是，一旦開始加入人工光源、

things get a little more complicated.

事情就變得複雜了。

Especially when we're staring at these all night.

尤其是我們整晚都盯著這些東西的時候。

Phone screens at their baseline

基線電話螢幕

have a color temperature of 5600 Kelvin, or daylight.

色溫為 5600 開爾文，即日光色。

So when you hear that

所以，當你聽到

using your phone before bed is bad for you.

睡前使用手機對身體有害。

This is the commonly cited reason as to why.

這就是人們常說的原因。

The phone's artificial daylight, aka

手機的人造日光，又稱

blue light, suppresses the production of melatonin,

藍光會抑制褪黑激素的分泌、

disrupting our feelings of sleepiness.

擾亂我們的睡意。

Now, You might be wondering, don't phones

現在，你可能會想，難道電話

have a built in feature

內置功能

that's intended to counteract this blue light?

是為了抵消藍光嗎？

They do.

他們是這樣做的。

It's called night mode or night shift.

這就是所謂的夜間模式或夜班。

But does it actually work?

但它真的有用嗎？

Well, In 2019, Rohan

2019年，羅漢

coauthored a study that tried to answer that question.

共同撰寫了一份研究報告，試圖回答這個問題。

It's a very smart feature,

這是一個非常聰明的功能、

The idea is right, they're trying to manipulate

想法是對的，他們試圖操縱

a lighting characteristic, which is the spectrum,

照明特性，即光譜、

to reduce the circadian effectiveness.

以降低晝夜節律的有效性。

The study looked at two modes of warm shift

該研究考察了兩種溫暖轉移模式

high CCT which meant that the screen

高 CCT，這意味著螢幕

colors were intensely shifted to the warmer end of the spectrum

色彩強烈偏向光譜的暖色調一端

and low CCT

和低 CCT

which meant that there was only a slight warm shift.

這意味著只有輕微的溫度變化。

Both modes suppressed

兩種模式均被抑制

melatonin, the sleepy hormone, and the results showed

結果顯示

that there wasn't a meaningful difference between the two.

這兩者之間並沒有什麼本質區別。

And while that makes it sound like Night Shift doesn't work,

雖然這聽起來像是 "夜班 "不起作用、

it's actually a lot more complicated than that.

實際上比這複雜得多。

Spectrum is just one aspect.

光譜只是一個方面。

Distribution duration, timing and amount needs to be considered

需要考慮分發期限、時間和數量

So if you're using phone in the night,

是以，如果您在夜間使用手機、

I wouldn't be too concerned if it's 20 minutes, 30 minutes.

如果是 20 分鐘或 30 分鐘，我也不會太在意。

But if it's beyond that,

但如果超出了這個範圍

if you're going to watch a movie every night

如果你每晚都要看電影

or like three episodes of a Netflix show,

或者像三集 Netflix 節目一樣、

you know, then it accumulates a pretty good circadian dose,

你知道，這樣就會積累相當好的晝夜節律劑量、

which can keep delaying you every day.

這可能每天都在耽誤你的時間。

What Rohan is saying here

羅翰的意思是

is that limiting the time you spend on

限制您花在

your phone can also make a difference,

您的手機也能發揮作用、

and warm shift is just part of the solution.

而暖流只是解決方案的一部分。

When we use our phones

當我們使用手機時

were staring directly into a light source

直視光源

and how much light falls onto a certain area

以及有多少光線照射到某個區域

like our eyes, usually measured.

就像我們的眼睛一樣，通常都是經過測量的。

in lux is dramatically impacted by our closeness to the device.

我們對設備的親近程度會極大地影響勒克斯的性能。

In fact, you experience a closer light source as four times

事實上，您體驗到的近距離光源是普通光源的四倍。

more powerful than that

不止如此

same light source twice the distance away from you.

同一光源距離您兩倍的距離。

if you're going to get 1000 lux at your eye,

如果你的眼睛能承受 1000 lux 的光照、

it honestly doesn't matter

沒關係

if it's a warm source

如果是熱源

or a cool source, that's too high and you're already

或冷源，那就太高了，你已經

saturating your circadian system.

飽和你的晝夜節律系統

So we know that limiting screen duration,

是以，我們知道，限制螢幕持續時間、

shifting the colors warmer,

將顏色調得更暖、

and lowering the brightness all helps.

和降低亮度都有幫助。

But Rohan also let me in on an interesting biological hack

不過，羅翰還讓我知道了一個有趣的生物黑科技

that can make a huge difference

能產生巨大影響

in how impactful your late night screen time is.

深夜螢幕時間的影響有多大。

what you really want is a contrast

你真正想要的是對比

between how much light you get immediately after you wake up

起床後的光照強度之間的關係

for an hour or two, and immediately

一兩個小時，並立即

before you sleep 1 or 2 hours.

睡前 1 或 2 個小時。

It's possible to trick your circadian system and say, okay,

有可能欺騙你的晝夜節律系統，說 "好吧"、

if I'm going to blast my screen brightness

如果我要提高螢幕亮度

and bump up my 50 lux to 200 lux in the evening,

並在傍晚將 50 lux 升至 200 lux、

I can just counter that

我可以反駁說

by getting 800 lux in the morning.

在早晨獲得 800 勒克斯的光照。

So that's the beauty of your circadian system.

這就是晝夜節律系統的魅力所在。

You can use its own mechanisms against it.

你可以利用它自己的機制來對付它。

So basically, if you go for a sunny walk in the morning,

是以，基本上，如果你在陽光明媚的早晨散步、

you could potentially offset the amount of circadian disruption

有可能抵消晝夜節律紊亂的程度

you're experiencing from your phone.

您從手機上體驗到的

At the end of the day.

說到底

Body hacks aside,

撇開身體上的缺陷不談、

the thing that I realized as I was researching

我在研究過程中發現

this story is that

這個故事就是

there are so many more factors that impact our sleep

影響睡眠的因素還有很多

besides just the blue light that comes out of our phones.

除了手機發出的藍光。

And we haven't even touched on them all yet.

我們甚至還沒有觸及它們的全部。

Like what you do on your phone,

就像你在手機上做的一樣、

whether it be doom-scrolling or watching a scary movie,

無論是末日漫步，還是觀看恐怖電影、

all that can be just as stimulating

所有這些都同樣令人興奮

and disruptive to your sleep

影響睡眠

as the amount of light that you're taking in.

即你吸收的光量。

At the end of the day, figuring out

歸根結底，弄清楚

how to have a healthier relationship with our devices

如何與我們的設備建立更健康的關係

is a big step

是一大步

in figuring out how to have a healthy

如何擁有一個健康的

relationship with our sleep.

與睡眠的關係

Thank you so much for watching this episode of Even Better.

非常感謝您收看本期《更精彩》節目。

At Vox, We're always looking for new tools to analyze

在 Vox，我們一直在尋找新的工具來分析

data for stories like this,

這樣的故事的數據、

and if that's something that you're interested in too,

如果你也對此感興趣的話、

then a great place to start is Brilliant,

那麼，Brilliant 就是一個很好的開始、

our sponsor for this video.

本視頻的贊助商

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輝煌是一個學習平臺

with thousands of interactive lessons in math, data

數以千計的互動課程，包括數學、數據

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分析、編程和人工智能。

They're large language model course

它們是大型語言模型課程

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您可以親自動手，甚至使用

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用泰勒-斯威夫特歌詞訓練的人工智能模型

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教你訓練數據的重要性。

To try, everything brilliant has to offer

嘗試輝煌的一切

for free for a full 30 days,

免費使用整整 30 天、

go to Brilliant.org/vox

訪問 Brilliant.org/vox

or click the link in the description below.

或點擊下面描述中的鏈接。

You'll also get 20% off an annual premium subscription.

您還可以享受年度高級訂閱 8 折優惠。

Brilliant doesn't have any editorial say in

Brilliant 在以下方面沒有任何編輯發言權

what these videos end up looking like, but they do

這些視頻最終會是什麼樣子，但它們確實

make videos like this possible.

讓這樣的視頻成為可能。

So thanks again to Brilliant for sponsoring.

再次感謝 Brilliant 的贊助。