So there are probably many mechanisms, but one of the ones that is best understood is that we know that when you're sleep-deprived, or indeed when your sleep is disrupted by anything else like, for example, sleep apnea, there are changes that occur in terms of hormone levels of hormones that regulate our appetite and our satiety. And so even a single night of sleep deprivation can result in a dramatic increase in your calorie intake overnight.

是以，可能有許多機制，但其中一個最容易理解的機制是，我們知道，當你睡眠不足，或者實際上當你的睡眠被其他任何東西干擾，例如睡眠呼吸暫停，調節我們食慾和飽腹感的激素水平就會發生變化。是以，即使一夜睡眠不足，也會導致你一夜之間攝入的卡路里急劇增加。

There have been some studies done, for example, in nurses. So there was a study done that followed up nurses for 18 years, and they looked at their weight and how much they slept on a regular basis. And what they found is that those nurses that were sleeping less than about six hours a night on a regular basis, first of all, started off at the beginning of that 18-year period at a slightly higher weight. But over the course of those 18 years, they put on much more weight than other groups. So there is a very clear correlation between sleep duration, sleep quality, and weight gain. We see that, for example, in individuals who we treat with sleep apnea. So one of the treatments for sleep apnea is a mask-like device that you wear that stops your airway from closing down at night. And for some very overweight individuals, actually, when you treat their sleep apnea, they do manage to successfully lose weight, where in the past they found it absolutely impossible to do so.

有一些研究是針對護士的。有一項研究對護士進行了長達 18 年的跟蹤調查，他們調查了護士的體重和睡眠時間。他們發現，那些每晚睡眠時間少於 6 小時的護士，首先在 18 年的開始階段體重略高。但在這 18 年中，她們的體重比其他組別要重很多。是以，睡眠時間、睡眠品質和體重增加之間存在著非常明顯的相關性。例如，我們在治療睡眠呼吸暫停的患者身上就能看到這種情況。治療睡眠呼吸暫停的方法之一是佩戴一種類似面罩的裝置，它能阻止氣道在夜間關閉。實際上，對於一些體重超標的人來說，當你治療他們的睡眠呼吸暫停時，他們確實能夠成

Okay, so if I'm underslept, I'm more likely to eat more calories the next day. Am I also more likely to reach for foods that are high in sugar and bad for me?

好吧，如果我睡眠不足，第二天就更有可能攝入更多的卡路里。我是不是也更容易吃高糖和對身體有害的食物？

Certainly some studies do suggest that. I think it's also important to say that sleep disruption or sleep deprivation has some fundamental effects, for example, on your glucose tolerance, so your insulin resistance, which of course is a particular issue for people with diabetes, but it affects us all. So if you're very sleep deprived, there are changes to the way that not only your appetite or what you're reaching for, but also how your body processes the breakdown of those foodstuffs.

當然，一些研究確實表明了這一點。我認為，同樣重要的是，睡眠中斷或睡眠剝奪會產生一些根本性的影響，例如，影響你的葡萄糖耐受性，是以會影響你的胰島素抵抗，這當然是糖尿病患者的一個特殊問題，但它影響到我們所有人。是以，如果你睡眠嚴重不足，不僅你的食慾或你想吃什麼的方式會發生變化，而且你的身體如何處理這些食物的分解也會發生變化。

Interesting. Because anecdotally, I think I can clearly say that if I'm underslept,

有意思。因為根據我的親身經歷，我覺得如果我睡眠不足，我就能清楚地說出這一點、

I'm much more likely to eat something that is high in sugar or is not good for me.

我更容易吃高糖或對身體不好的東西。

We can all testify to that, can't we? I think everybody has known that situation where they're very sleep deprived and they think, oh, well, I just need a bit of chocolate.

我們都可以證明這一點，不是嗎？我想每個人都遇到過這樣的情況，他們睡眠不足，就會想，哦，好吧，我只需要一點巧克力。

What's going on in the brain, though? Is it something to do with the amygdala and the prefrontal cortex, the emotional centre of our brain?

大腦中到底發生了什麼？是不是與杏仁核和前額葉皮層（我們大腦的情緒中心）有關？

Yeah, I don't think we know. I think it's probably to do with the reward mechanisms that underlie our behaviours, that there is something about sleep deprivation that alters the rewards that we're seeking. But I don't think I can give you a clear answer on that.

是的，我想我們不知道。我認為這可能與我們行為背後的獎賞機制有關，剝奪睡眠會改變我們所追求的獎賞。但我不認為我能給你一個明確的答案。

You also talked about circadian rhythms. If I was a 10-year-old, what do I need to understand about the circadian rhythm? What it is, what it does, and why it's important?

您還談到了晝夜節律。如果我是一個 10 歲的孩子，我需要了解晝夜節律嗎？它是什麼，有什麼作用，為什麼重要？

Within pretty much every cell of our bodies, there is this 24-hour clock. In fact, if you take a single cell and stick it in a Petri dish, about 40% of the genes within that cell will exhibit this 24-hour cycle. That 24-hour cycle really controls pretty much every biological system within our bodies, be it how our liver works, how our heart works, how our lungs work.

在我們身體的幾乎每一個細胞中，都有這樣一個 24 小時時鐘。事實上，如果把一個細胞放在培養皿中，該細胞中大約 40% 的基因都會表現出這種 24 小時週期。24 小時週期實際上控制著我們體內幾乎所有的生物系統，無論是我們的肝臟如何工作，我們的心臟如何工作，我們的肺如何工作。

There is one particular area of the brain called the suprachiasmatic nucleus that is viewed as the master clock. It's the clock that coordinates all the other clocks within our bodies. That influences not only all of these other clocks that are occurring within the cells throughout our bodies, but influences our behaviour as well. It influences, generally speaking, when we feel tired, when we want to go to bed, and when we wake up. It also influences things like when we feel most mentally alert, when we want to eat, when we want to drink, when we feel most able to cope with work, for example. Now, that circadian rhythm, that circadian clock, for most people, confers the sleep onset of somewhere between 10pm and midnight, if you're an adult, and waking up somewhere between 6am and 8am. Now, the timing of that body clock is governed by two things. It's governed by our genetics, so whether or not we are genetically predetermined to be slightly later in terms of our body clock or slightly earlier.

大腦中有一個被稱為 "上丘腦核 "的特殊區域被視為主時鐘。它是協調我們體內所有其他時鐘的時鐘。它不僅影響著我們全身細胞內的其他時鐘，還影響著我們的行為。一般來說，它影響著我們何時感到疲倦、何時想上床睡覺、何時醒來。晝夜節律還影響著一些事情，比如我們什麼時候感覺精神最清醒、什麼時候想吃、什麼時候想喝、什麼時候感覺最有能力應對工作等。現在，對於大多數人來說，晝夜節律和晝夜節律鍾會讓人在晚上 10 點到午夜之間入睡（如果你是成年人的話），在早上 6 點到 8 點之間醒來。現在，人體時鐘的時間由兩方面決定。一是受

We see that in families where lots of people, for example, will say, you know, I've always gone to bed late and woken up late, but so has my father, so has my grandfather, etc, etc. But it's also influenced by what's happening in our environment.

我們可以在家庭中看到這種情況，例如，很多人會說，你知道，我總是晚睡晚起，但我的父親也是如此，我的祖父也是如此，等等等等。但這也受到我們所處環境的影響。

About 50% of the definers of our circadian clock are governed by what's going on around us, be that in terms of when we're exposed to light, so we know that light is a very important driver of our circadian rhythm, when we're eating, when we're exercising, when we're doing a whole range of other activities. And also, one of the markers of our circadian rhythm is the secretion of melatonin. So, there's a very small gland in the centre of our brains called the pineal gland, which secretes a hormone called melatonin. That hormone tends to start being secreted in most people at around 6 o'clock in the evening. It peaks at the time that we want to go to sleep, and then it starts dropping down a few hours before we wake up. It's almost a chemical marker of our circadian rhythm. But we also know that giving people melatonin in tablet form, for example, can influence our circadian rhythm. So, there's this sort of feedback loop between our own body's secretion of melatonin and what our suprachiasmatic nucleus, our master clock, is doing. So, by giving people melatonin at particular times of the day, we can shift your circadian rhythm forward or back. So, that master clock in the brain, where is it positioned?

我們的晝夜節律大約有 50%是由我們周圍發生的事情決定的，比如我們什麼時候接觸到光線，所以我們知道光線是我們晝夜節律的一個非常重要的驅動因素，我們什麼時候進食，什麼時候運動，什麼時候進行一系列其他活動。此外，晝夜節律的標誌之一是褪黑激素的分泌。我們的大腦中央有一個很小的腺體，叫做松果體，它分泌一種叫做褪黑激素的荷爾蒙。大多數人在傍晚 6 點左右開始分泌這種激素。它在我們想要入睡時達到峰值，然後在我們醒來前幾個小時開始下降。它幾乎是我們晝夜節律的化學標記。但我們也知道，比如給人們服用褪黑素片劑，會影響我們的

The suprachiasmatic nucleus is in a small area of the brain called the hypothalamus.

丘腦上核位於大腦中一個叫做下丘腦的小區域內。

And is that linked to the eye? There are links from the back of the eye to the hypothalamus. So, there are some cells in the back of the eye, in the retina, that are not involved in vision, not involved in conscious vision. But what they are involved with is detecting blue light in particular, which is the part of the spectrum of light that is most important in terms of regulating our circadian clock. And there are direct links between these cells that are called retinal ganglion cells and the suprachiasmatic nucleus.

它與眼睛有聯繫嗎？從眼球后部到下丘腦之間有聯繫。是以，眼球后部視網膜上的一些細胞並不參與視覺，也不參與有意識的視覺。但它們參與的是檢測藍光，特別是藍光，而藍光是光譜中對調節晝夜節律最重要的部分。這些被稱為視網膜神經節細胞的細胞與嗜睡上核之間存在直接聯繫。

So, exposure to light, to blue light in particular, is really very important in reinforcing or adjusting our circadian rhythm. Now, of course, we live in a world whereby the seasons change, and the amount of light that we're exposed to changes. So, if we were on a set rhythm all the time that was immovable and unadjustable, then there would be times where our circadian rhythm might be at odds with our environment. So, there does need to be some slight adjustment of that circadian rhythm, and light is probably the most important adjuster.

是以，接觸光線，尤其是藍光，對於加強或調整我們的晝夜節律非常重要。當然，我們生活在一個四季變化的世界裡，我們接觸到的光照量也在不斷變化。是以，如果我們的晝夜節律總是固定不變、不可調整，那麼有時我們的晝夜節律就會與我們所處的環境相沖突。是以，晝夜節律確實需要稍作調整，而光線可能是最重要的調整因素。

Blue light, is that the light that comes from my smartphone?

藍光，是智能手機發出的光嗎？

So, blue light, obviously, the strongest source of blue light is sun. But yes, these kinds of devices, your smartphone, your iPad in front of you, a range of electronic devices also have blue light within them. So, that's why if I'm up on my phone until 1am in the morning, staring into the screen, I'm kind of tricking that sort of optic nerve, which is then impacting my master clock, and I'm telling it that it's a different time.

所以，藍光，很明顯，最強的藍光來源是太陽。但沒錯，這些設備，你的智能手機，你面前的 iPad，一系列的電子設備也有藍光。所以，這就是為什麼如果我一直玩手機到凌晨1點，盯著螢幕看，我就在欺騙我的視神經，然後影響我的主時鐘，告訴它現在是不同的時間。

Yeah, so the thinking on that has changed a little bit over the last few years. So, you know, it was said that using these devices will trigger insomnia as a result of blue light.

是的，在過去的幾年裡，人們的想法發生了一些變化。有人說，使用這些設備會因藍光而引發失眠。

Actually, it's likely that the amount of blue light that these devices put out is probably insufficient to do that directly. But there are two effects of using your gadget until 1am. The first is on a long-term basis, if you're doing that regularly, it will result in an adjustment of your circadian clock and push it back. So, you will want to go to bed a little bit later and wake up a little bit later, which is fine if you're self-employed or you don't have any restrictions on your time. But most of us need to be up at a certain time in the morning. And if your circadian rhythm is delayed significantly, the net effect of that is that you're going to end up sleep deprived. I mean, there's also the issue of being, you know, on Twitter or being engrossed in a movie on Netflix at 1am that is going to make you delay sleep anyway. So, there are those two effects. It's arousing and it grips your attention.

實際上，這些設備發出的藍光量可能不足以直接造成這種影響。不過，使用電子設備到凌晨 1 點有兩個影響。第一種是長期的，如果你經常這樣做，就會導致晝夜節律的調整，使你的晝夜節律倒退。是以，你會想晚一點上床睡覺，晚一點起床，如果你是個體經營者或對自己的時間沒有任何限制的話，這沒什麼問題。但我們大多數人都需要在早上的某個時間起床。如果你的晝夜節律明顯延後，那麼最終的結果就是你會睡眠不足。我的意思是，還有一個問題是，你知道，在凌晨1點上Twitter或沉迷於Netflix上的電影，無論如何都會讓你延後睡眠。所以，有

Well, what do you make of these people, me being one of them, that watch, you know, serial killer movies when we fall asleep?

那麼，你怎麼看這些人，我就是其中之一，當我們睡著時會看，你知道，連環殺手電影？

Well, I think that that's only an issue if it's stopping you from falling asleep.

我認為，只有當它妨礙你入睡時，這才是個問題。

Because I have this argument a lot with my partner. She can't understand why I need to watch this, like, really stimulating stuff when I fall asleep. She likes quiet and I need to,

因為我經常和我的伴侶爭論這個問題。她不理解我為什麼要在入睡時看這種非常刺激的東西。她喜歡安靜，而我需要安靜、

I tell myself I need to, like, listen to something. Do you see, like, variance in this kind of thing? And is there a better approach?

我告訴自己，我需要聽點什麼。你覺得這種事情有什麼不同嗎？有沒有更好的辦法？

This comes down to an individualised approach to sleep. And that's why I'm always very reluctant to say this is the perfect night's sleep. These are the rules for sleep. You know, for example, there are some people who, for whom caffeine doesn't really influence their sleep and can have a double espresso an hour before bed and still have no problems getting off to sleep. For most of us, that's not the case. If you are somebody who can watch something very stimulating, very scary, and then switch it off and roll over and go off to sleep, then I guess that's not a problem for you. For most people, that's probably not the best thing to be doing at night. I think that long term, one of the issues is with all of these kinds of activities in bed at night before you go off to sleep, is that they weaken the psychological associations between bed and sleep. And so if you start associating bed being a place where you're mentally active, where you're engaged, then if you have an underlying predisposition to insomnia, for example, then that can sometimes set the stage for developing insomnia later on. The average person that you've treated, worked with in your clinical practice that's struggling with sleep, is at the heart of the issue just poor sleep hygiene, like you've said there. Because I've got so many friends that say to me that they struggle with their sleep. Many of them have struggled with it for years. And I doubt that there's some sort of genetic reason why this many people are struggling with sleep. So I imagine it's just some kind of behavioural reason. So I think that the genes that predispose to insomnia are pretty widespread, but obviously, you know, in pretty much all areas of medicine, there is an interaction between genetics and environment. And certainly poor sleep hygiene, and that's a horrible term,

這歸結於個性化的睡眠方法。這就是為什麼我總是不願意說這就是完美的睡眠。這些就是睡眠的規則。比如說，有些人咖啡因並不會影響他們的睡眠，他們可以在睡前一小時喝上兩杯意式濃縮咖啡，並且仍然能夠順利入睡。但對於我們大多數人來說，情況並非如此。如果你可以看一些非常刺激、非常恐怖的東西，然後關掉，翻身入睡，那麼我想這對你來說不是問題。對大多數人來說，這可能不是晚上最好做的事情。我認為，從長遠來看，晚上睡覺前在床上進行這些活動的一個問題是，它們會削弱床和睡眠之間的心理聯繫。是以，如果你開始把床當成一個精神活躍、投入的地

I hate that term, but it's the term that is most widely used and understood, can certainly put in place certain aspects of behaviour that then can give rise to chronic insomnia in the long term.

我討厭這個詞，但它是被最廣泛使用和理解的一個詞，它肯定會導致某些方面的行為，進而導致長期的慢性失眠。

So if you've got very bad chronic insomnia, then suddenly, putting good sleep hygiene in place is unlikely to fix it. But it may be that that poor sleep hygiene in the first instance gave rise or at least predisposed you to developing insomnia.

是以，如果你的慢性失眠非常嚴重，那麼突然間養成良好的睡眠衛生習慣不太可能解決這個問題。但可能是睡眠衛生條件差首先導致了失眠，或者至少使你容易患上失眠症。

And what is poor sleep hygiene? If I wanted to be the worst possible sleeper in the world, what would I have to do?

什麼是不良睡眠衛生？如果我想成為世界上睡眠品質最差的人，我該怎麼做？

So I think you would probably have to set up your home office in your bedroom.

所以，我想你可能得把家庭辦公室設在臥室裡。

Okay.

好的

You'd have to have, you know, your TV on in your bedroom all the time.

你得在臥室裡一直開著電視。

Okay.

好的

And be surrounded by electronic devices. Drink a lot of coffee late in the evening.

被電子設備包圍晚上喝大量咖啡。

Alcohol.

酒精

Drink a little bit of alcohol. So alcohol in the short term, of course, is quite sedating.

喝一點酒是以，酒精在短期內當然具有相當的鎮靜作用。

It's a central nervous system depressant. But it does dramatically worsen the quality of your sleep and for various reasons, the direct chemical effect, the fact that you've got a full bladder, and the fact that you're probably snoring a little bit more. So alcohol is not a good thing.

它是一種中樞神經抑制劑。但它確實會大大降低你的睡眠品質，原因是多方面的：直接的化學效應、你膀胱充盈的事實，以及你可能會打鼾更多一點的事實。所以，喝酒不是一件好事。

You know, not having a wind down period. So, you know, gambling on the stock market until 1am, switching your laptop and then trying to go to bed.

你知道，沒有一個休整期。所以，你知道，在股市上賭博到凌晨 1 點，切換你的筆記本電腦，然後試圖上床睡覺。

Those kinds of things. So that's, you know, the quintessential, very, very bad sleep hygiene.

諸如此類的事情。所以，這就是，你知道的，典型的，非常非常糟糕的睡眠衛生。

What about when I eat?

那我吃飯的時候呢？

So, you know, eating is perhaps less important, but avoiding a very large carbohydrate meal, carbohydrate rich meal before you go to bed for two reasons. One is that we know that it can cause some fluctuations in terms of your blood sugar. And also, if you've got a bit of reflux, it can make that much worse.

是以，你知道，進食也許並不那麼重要，但要避免在睡前吃大量的碳水化合物、富含碳水化合物的食物，原因有兩個。其一，我們知道這會導致血糖波動。另外，如果你的胃有點反流，這也會讓情況變得更糟。

Okay. What about sleeping in bed with somebody else?

好吧那和別人上床呢？

Well, I think that for some people they find, again, this goes back to no one rule for everybody.

我認為，有些人發現，這又回到了 "沒有一個規則適合所有人 "的問題。

You know, if you've got a sleep trait termed sleep reactivity, which is where your sleep is very liable to your environment, then obviously sleeping next to somebody who's snoring loudly, or who gets up in the middle of the night two or three times to urinate can be very disruptive to your sleep. If you've got very little sleep reactivity, you may actually find it comfortable, more comfortable to sleep with somebody in the same bed as you.

你知道，如果你有一種睡眠特質，被稱為睡眠反應性，即你的睡眠非常容易受到環境的影響，那麼很明顯，睡在一個打呼嚕很響的人旁邊，或者睡在一個半夜起來小便兩三次的人旁邊，會非常影響你的睡眠。如果你的睡眠反應性很低，你可能會覺得和別人睡在一張床上更舒服、更自在。

I was thinking the other day, because where I've currently moved into, there's no blinds or curtains in my bedroom. And I was wondering if that might be a good thing.

前幾天我在想，因為我現在搬進來的地方，臥室裡沒有百葉窗或窗簾。我在想這是不是件好事。

Because it at least means that in terms of my circadian rhythm,

因為這至少意味著我的晝夜節律、

I'm waking up at the same time every day. Because I'm waking up when the sun comes up.

我每天都在同一時間醒來。因為太陽昇起的時候我就醒了。

Yeah, but the sun comes up at different times on different days, firstly. So if you were doing that routinely, you might find yourself really rather sleep deprived in the summer months. And also, there is some emerging evidence that exposure to light at night in your sleep is not very good for you. So there was a very recent study that implied that light exposure at night increases your risk of diabetes. So it certainly is not good for the quality of your sleep. And the likelihood is that you won't wake up as soon as it's light, you'll wake up at an hour or so after it's got light, but during that hour or so, it may have had a negative impact on the quality of your sleep.

是的，但首先，太陽在不同的日子會在不同的時間升起。是以，如果你經常這樣做，你可能會發現自己在夏季真的相當睡眠不足。另外，有一些新的證據表明，晚上睡覺時暴露在光線下對你並不好。最近有一項研究表明，夜間光照會增加患糖尿病的風險。是以，這肯定不利於睡眠品質。你可能不會在天一亮就醒來，你會在天亮後一個小時左右醒來，但在這一個小時左右的時間裡，光線可能會對你的睡眠品質產生負面影響。

So having a dark bedroom is really part of good sleep hygiene, as it's having a quiet bedroom that is not too hot or too cold. What if you wear a sleep mask? Does that solve it? Yes, it does. I mean, I wear a sleep mask. I think it's, you know, particularly if you don't have good blackout curtains or blinds in your bedroom, using a sleep mask, particularly in the summer months, is probably very helpful indeed. Does that mean that the only light receptors we have are behind our eyes? Well, I think that there was a, there were some rumours on the internet that there were light receptors elsewhere, but certainly the only ones that we know to be of significance in terms of defining our circadian rhythm are the ones in our retinas. If you love the DRIVERS CEO brand and you watch this channel, please do me a huge favour, become part of the 15% of the viewers on this channel that have hit the subscribe button. It helps us tremendously, and the bigger the channel gets, the bigger the guests.

是以，擁有一間昏暗的臥室確實是良好睡眠衛生的一部分，就像擁有一間不冷不熱的安靜臥室一樣。如果戴上睡眠面罩呢？這能解決問題嗎？是的，可以。我戴了睡眠面罩。我覺得，你知道，特別是如果你的臥室沒有遮光窗簾或百葉窗，使用睡眠面罩，尤其是在夏天，可能確實很有幫助。這是否意味著我們唯一的光線感受器就在眼睛後面？嗯，我覺得是這樣的，網上有一些傳言說其他地方也有光受體，但可以肯定的是，我們所知的唯一對確定我們的晝夜節律有意義的光受體就是我們視網膜上的光受體。如果您喜歡 DRIVERS CEO 品牌並收看本頻道，請幫我一個