I'm Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是斯坦福大學醫學院神經生物學和眼科學教授安德魯-休伯曼。

I'm also the host of the Huberman Lab Podcast, a weekly podcast focused on science and science-based tools for everyday life.

我還是 "休伯曼實驗室播客"（Huberman Lab Podcast）的主持人，這是一個每週播客，主要介紹科學和基於科學的日常生活工具。

Today you're going to learn about practical tools for optimizing your morning routine.

今天，您將瞭解到優化晨間作息的實用工具。

So without further ado, practical tools for optimizing your morning routine.

話不多說，我們來看看優化晨間作息的實用工具。

There are certain foundational behaviors, do's and don'ts, that set the stage for you to be better at everything.

有一些基本的行為、"要做 "和 "不要做"，為你做好每一件事奠定了基礎。

So a lot of times people will say, how can I lift more, focus better, remember things better?

是以，很多時候人們會說，我怎樣才能舉得更高，注意力更集中，記憶力更好？

It's like, well, let's think about the foundation of that.

這就好比，讓我們考慮一下它的基礎。

And that's always going to come back to two elements, and that's sleep and what I call non-sleep deep rest.

這總是要回到兩個要素，那就是睡眠和我所說的非睡眠深度休息。

So sleep is the fundamental practice or part of our 24-hour cycle, where if you don't get it on a consistent basis, you are down-regulating your ability to do everything, right?

是以，睡眠是我們 24 小時週期的基本練習或組成部分，如果你不能堅持睡眠，你就會降低做任何事情的能力，對嗎？

Metabolism is screwed up, immune system is screwed up, et cetera, et cetera.

新陳代謝失調，免疫系統失調，等等等等。

However, it is not the case if you get a one night's bad sleep or that if you're not sleeping perfectly that you can't perform well.

但是，並不是睡不好一個晚上，或者睡得不好就不能好好工作。

But let's talk about sleep and just because I think it's important.

但我們還是要談談睡眠，因為我覺得這很重要。

The goal for most people, unless you're pulling vampire shifts on deployment or you're a shift worker, and thank you shift workers, we'll talk about shift work, you should try and get really good sleep 80% of the time, 80% of the nights of your life.

大多數人的目標是，除非你在部署工作時拉著吸血鬼輪班，或者你是輪班工人，謝謝你們這些輪班工人，我們將討論輪班工作，否則你應該嘗試在 80% 的時間裡，在你生命中 80% 的夜晚，獲得真正良好的睡眠。

The other 20%, I hope you're not getting good sleep for good reasons that you enjoy.

另外 20%的人，我希望你們不是因為自己喜歡的好理由而睡得好。

But the point is that there are a couple of things that you can do.

但問題是，你可以做幾件事。

First of all, every cell in your body has a circadian rhythm, meaning every cell has a 24-hour circadian clock that's regulated by genes.

首先，人體內的每個細胞都有晝夜節律，也就是說，每個細胞都有一個由基因調控的 24 小時晝夜節律表。

Think of your body as a bunch of millions of clocks and you need to align those clocks to a single time.

把你的身體想象成一串數以百萬計的時鐘，你需要將這些時鐘調整到一個時間。

This is why when you travel overseas, your gut goes off or it's more easily you get sick or your thinking isn't quite right, the clocks aren't in alignment, they're not entrained as we say.

這就是為什麼當你出國旅行時，你的腸胃會不聽使喚，或者更容易生病，或者你的思維不太正確，時鐘不一致，就像我們說的那樣，它們不協調。

Number one practice for everything, sleep especially, is try and get some natural light in your eyes within an hour of waking up.

做任何事情，尤其是睡眠，首要的做法就是儘量在起床後一小時內讓自然光進入眼睛。

If you wake up before the sun, turn on a bunch of bright lights and then get sunlight in your eyes once it comes out.

如果你在太陽出來之前就醒了，那就打開一堆強光燈，然後在太陽出來後讓陽光照進你的眼睛。

If there's dense cloud cover, there are still more photons, light energy coming through that cloud cover than there are coming from artificial lights.

如果有濃密的雲層覆蓋，穿過雲層的光子和光能仍然比來自人工照明的光子和光能要多。

So try and get five to 10 minutes without sunglasses outside in the morning once the sun is out most days, if not all days.

是以，在大多數時候，即使不是全天，也要在早晨太陽出來後，儘量在室外不戴太陽鏡的情況下活動 5 到 10 分鐘。

This has an outsized effect on a number of things.

這對很多事情都有極大的影響。

First of all, it modulates the timing of what's called the cortisol pulse.

首先，它能調節所謂皮質醇脈衝的時間。

Once every 24 hours, you're going to get a boost in cortisol, big spike in cortisol.

每隔 24 小時，皮質醇就會飆升一次。

It's a healthy boost.

這是一種健康的動力。

It sets your temperature rhythm in motion, sets your level of alertness, your level of focus, and your mood.

它能調節你的體溫節律，調節你的警覺度、專注度和情緒。

You want that cortisol pulse to happen as early in the day as possible.

您希望皮質醇脈衝在一天中儘早出現。

What's triggering the cortisol pulse?

是什麼引發了皮質醇脈衝？

The cortisol pulse is naturally entrained by these genetic programs to happen once every 24 hours, but light will anchor it to the period where you see bright light.

皮質醇脈衝是由這些基因程序自然控制的，每 24 小時發生一次，但光線會將它固定在你看到強光的時段。

Got it.

知道了

A late shifted cortisol pulse.

皮質醇脈衝晚期轉移。

So imagine the kid that wakes up and spends the morning in bed or you're spending the morning bed and you're texting or you're indoors and you're typing on the computer.

所以，想象一下，孩子醒來後，一上午都躺在床上，或者你一上午都躺在床上發短信，或者你在室內用電腦打字。

That's not enough light to accomplish what I'm talking about.

這樣的光線不足以達到我所說的效果。

And then you go outside around noon or one.

然後在中午或一點左右到外面去。

You're in what's called the circadian dead zone, which is the time in which light arriving at the eyes can do certain things, but it can't time this pulse.

你正處於所謂的 "晝夜節律死區"，在這個時間段裡，到達眼睛的光線可以做某些事情，但它無法為這個脈衝計時。

That means that cortisol pulse is going to come in the afternoon, which means that your temperature rhythm is going to be shifted late.

這意味著皮質醇脈衝會在下午出現，也就意味著你的體溫節律會在晚些時候發生轉變。

And that's actually a signature of depression and anxiety and difficulty falling asleep.

這其實是抑鬱、焦慮和入睡困難的標誌。

Many people are waking up and they're just spending time indoors and they're putting on sunglasses, getting in their car and driving, or there's cloud cover and they think there's no sun out.

很多人一覺醒來就在室內度過，他們戴上太陽鏡，坐進車裡開車，或者雲遮霧罩，以為外面沒有太陽。

I don't mean that you actually have to stare at the sun, never stare at any light so bright it's going to damage you.

我不是說你真的要盯著太陽看，千萬不要盯著任何會傷害你的強光看。

Please don't.

請不要

And blink as necessary.

必要時眨眨眼睛。

But the indirect rays from the sun trigger these cells in the eyes called melanopsin ganglion cells.

但是，太陽的間接光線會觸發眼睛中被稱為黑色素神經節細胞的細胞。

These ganglion cells, these are neurons.

這些神經節細胞是神經元。

They send a signal to your hypothalamus.

它們會向您的下丘腦發出信號。

Then the hypothalamus releases this peptide, which is a wake up signal for your whole brain and body and sets a timer for the onset of melatonin release 16 hours later.

然後，下丘腦會釋放這種肽，它是喚醒整個大腦和身體的信號，併為 16 小時後開始釋放褪黑激素設定了計時器。

Melatonin being the hormone that makes you sleepy and makes you want to go to sleep.

褪黑激素是一種讓人昏昏欲睡的荷爾蒙。

So you can imagine what happens if you don't get that light until a few hours later, everything shifted and then you want to go to, you don't know why you're wide awake at 1130 or 12 and everything's messed up.

所以你可以想象，如果幾個小時後你才看到那道光，一切都會發生變化，然後你想去，你不知道為什麼你在 11 點 30 分或 12 點就醒了，一切都亂套了。

The other thing is that you can get bright light from electronic devices early in the day, but it's not enough.

另外，你可以在一天的早些時候從電子設備中獲得強光，但這還不夠。

You need photons from sunlight.

你需要來自陽光的光子。

Now, if you live in Scandinavia in the depths of winter, if you're up in like Trondheim or Aarhus or something like, okay, fine.

現在，如果你住在斯堪的納維亞的隆冬季節，如果你住在特隆赫姆或奧爾胡斯之類的地方，好吧，沒問題。

Don't buy an expensive daytime simulator.

不要購買昂貴的日間模擬器。

Get one of these led light boxes for drawing.

買一個這樣的 LED 燈箱來畫畫。

They're very inexpensive in comparison.

相比之下，它們非常便宜。

You can find them on Amazon.

您可以在亞馬遜上找到它們。

I don't have a relationship to any of these brands, but they're easy to find 20, 30 bucks.

我與這些品牌沒有任何關係，但它們很容易找到，20、30 塊錢就能買到。

Put that on your desk and just look at that thing for a few minutes in the morning.

把它放在你的辦公桌上，早上就看幾分鐘。

Not as good, but better than being in the darkness.

雖然沒有那麼好，但總比在黑暗中要好。

Then when the sun's out, get outside.

然後，當太陽出來的時候，到戶外去。

This is a huge, huge effect for the following reason.

這是一個巨大的影響，原因如下。

The signal that arrives from the eyes to the hypothalamus also triggers the release of the neuromodulator dopamine.

從眼睛到達下丘腦的信號也會觸發神經調節劑多巴胺的釋放。

We hear about dopamine as a feel-good molecule, dopamine, dopamine, dopamine, dopamine hits, but dopamine's main role in the brain and body is to drive motivation, craving, and pursuit.

我們聽說多巴胺是一種感覺良好的分子，多巴胺、多巴胺、多巴胺、多巴胺命中，但多巴胺在大腦和身體中的主要作用是驅動動力、渴望和追求。

It is not the molecule of pleasure.

它不是快樂的分子。

It is the molecule of drive.

它是驅動力的分子。

It is life force.

它就是生命力。

Dopamine is actually the molecule from which adrenaline, epinephrine, is manufactured.

多巴胺實際上是製造腎上腺素（腎上腺素）的分子。

And you may notice you said we crave sun.

你可能注意到了，你說我們渴望陽光。

It also does make you feel good.

它還能讓你感覺良好。

Here's why.

原因就在這裡。

If you think about seasonally breeding animals, let's think about the Arctic fox.

說到季節性繁殖的動物，我們不妨想想北極狐。

Well, the Arctic fox in winter is white, but in the summertime has darker pellage.

冬天的北極狐是白色的，但夏天的北極狐身上的皮毛顏色更深。

It actually, there's a pathway going from sunlight to dopamine to melanin production in the skin and fur.

實際上，從陽光到多巴胺，再到皮膚和皮毛中黑色素的生成，有一條通路。

So animals that transition from light color to dark color, that's all mediated by dopamine.

是以，動物從淺色過渡到深色，都是由多巴胺介導的。

Guess what else happens?

猜猜還會發生什麼？

The gonads grow.

性腺生長

There are animals that I've worked on in the laboratory and that also in humans, it's now been shown in a beautiful study that people who get 20 to 30 minutes of light on their skin, this was a study done in Israel.

我在實驗室裡研究過一些動物，也研究過人類，現在有一項漂亮的研究表明，在皮膚上照射 20 到 30 分鐘的人，這是在以色列進行的一項研究。

So they wear an appropriate amount of clothing, but they're sleeveless, no hat, no sunglasses.

是以，他們穿著適量的衣服，但他們無袖、不戴帽子、不戴太陽鏡。

They were told to go outside 20 to 30 minutes, three times a week, just in the sunshine.

他們被告知每週三次到戶外晒太陽，每次 20 至 30 分鐘。

Ideally, they wear shorts also.

他們最好也穿短褲。

They measure testosterone and estrogen in men and women.

它們測量男性和女性的睪酮和雌激素。

Significant increases in both and all the associated things of increased passion, blah, blah, blah, blah.

這兩方面都有顯著增加，而且所有相關的事情都會增加激情，等等等等。

That is what they measured in the study.

這就是他們在研究中測量的結果。

Why?

為什麼？

Well, it turns out that light to the eyes, but also light to the skin, the skin is an endocrine organ.

原來，光照到眼睛，同時也照到皮膚，皮膚是一個內分泌器官。

It's not just something to tattoo and hang earrings from and put clothing on.

它不僅僅是紋身、掛耳環和穿衣服的地方。

It actually, there's a pathway involving a molecule called P53 and the keratinocytes are these skin cells that when sunlight, when UVB, ultraviolet blue light penetrates the skin, it actually triggers these keratinocytes to stimulate a pathway that releases dopamine in the brain and body.

實際上，有一條途徑涉及到一種叫做 P53 的分子，而角質細胞就是這些皮膚細胞，當陽光、UVB、紫外線藍光穿透皮膚時，實際上會觸發這些角質細胞刺激一條途徑，在大腦和身體中釋放多巴胺。

So you feel better when you're getting light in your eyes and on your skin and you're increasing testosterone and epinephrine and dopamine increase.

是以，當你的眼睛和皮膚受到光照時，你會感覺更好，睪丸素、腎上腺素和多巴胺也會增加。

That's why you feel good in the summer months.

這就是你在夏季感覺良好的原因。

People in Scandinavia know this, it's this kind of spring fever.

斯堪的納維亞半島的人們都知道這一點，這是一種春季熱。

In the winter months, you want to go through every bit of effort to double or triple the amount of time that you're spending outside in the morning.

在冬季，你要想盡一切辦法，把早晨的戶外活動時間增加一倍或兩倍。

So instead of 10 minutes, make it 30 minutes.

是以，不要 10 分鐘，改為 30 分鐘。

We all are familiar with getting sleepy and falling asleep.

我們都熟悉睏倦和入睡。

That's the parasympathetic nervous system taking over.

這就是副交感神經系統的作用。

The longer we are awake, the longer the buildup of something called adenosine in the brain and body and adenosine turns on the parasympathetic nervous system, suppresses the sympathetic nervous system.

我們醒著的時間越長，大腦和身體中積聚的腺苷就越多，腺苷會開啟副交感神經系統，抑制交感神經系統。

When we sleep, adenosine is pushed back down.

當我們睡覺時，腺苷又會被壓下去。

What is caffeine?

什麼是咖啡因？

Caffeine effectively, through some chemical steps, blocks the effects of adenosine.

咖啡因通過一些化學步驟有效地阻斷了腺苷的作用。

So here's a little trick.

所以，這裡有個小竅門。

I don't like the word hacks because hacks imply using something for a purpose it wasn't designed for.

我不喜歡用 "黑客 "這個詞，因為 "黑客 "意味著將某樣東西用於其設計初衷之外的目的。

Here we're talking about hardwired biology.

在這裡，我們談論的是硬連線生物學。

But if you wake up in the morning and you didn't sleep quite as much as you would have liked, and you're sleepy, that means you still have a buildup of adenosine in your system.

但是，如果你早上醒來，發現自己睡得不多，而且很困，這就意味著你體內的腺苷還在積聚。

Let's say you immediately reach for caffeine.

比方說，你馬上就會想到咖啡因。

Great.

好極了

You suppress the action of that adenosine and you will be more alert.

抑制腺苷的作用，你就會更加警覺。

And guess what happens?

猜猜會發生什麼？

Then the caffeine wears off and the adenosine binds to the receptors with greater affinity and you have your afternoon crash.

然後，咖啡因會逐漸消失，腺苷會以更高的親和力與受體結合，於是就會出現午後眩暈。

So a practice that's very useful to people is to delay the intake of caffeine by 60 to 90 minutes after waking.

是以，一種對人們非常有用的做法是，在起床後延後 60 至 90 分鐘攝入咖啡因。

Allow the adenosine to be cleared out because it's not just cleared out in sleep, it's also cleared out in those kind of sleepy states of early morning.

讓腺苷被清除掉，因為它不僅會在睡眠中被清除掉，在清晨那種昏昏欲睡的狀態下也會被清除掉。

So allow it to be cleared out.

所以，請允許它被清除。

The other thing that clears it out, exercise.

另一個能清除它的方法是鍛鍊。

So when you get up in the morning, you're kind of sleepy, I don't want to do this, I don't want to do this, but you hydrate and train, you clear out the adenosine.

所以，當你早上起床時，你會有點困，我不想做這個，我不想做這個，但你補充水分，進行訓練，你就會清除腺苷。

Now I like to drink caffeine before I train or during training.

現在，我喜歡在訓練前或訓練中飲用咖啡因。

I'm weak like that.

我就是這麼軟弱

But for people to have an afternoon crash, this can have tremendous benefits.

但是，對於下午要休息的人來說，這樣做會有巨大的好處。

And maybe start by pushing it out 15 minutes per day.

也許可以從每天堅持 15 分鐘開始。

Most everyone that does this says, oh my goodness, I didn't understand why in the afternoon I'm crashing so hard.

大多數這樣做的人都會說：天哪，我不明白為什麼下午我會崩潰得這麼厲害。

This will really, really help.

這真的會非常非常有幫助。

So let me ask you this, I have a sense for you.

所以，我想問你，我對你有一種感覺。

What time do you wake up typically?

你一般幾點起床？

Generally between, well, between 4.15 and 4.30.

一般在 4 點 15 分到 4 點 30 分之間。

Okay.

好的

So for most people, it's going to be a little bit later, probably.

是以，對大多數人來說，時間可能會晚一點。

But for you, that means, so you're waking up, if it's because of an alarm, it's because of an alarm.

但對你來說，這意味著，你醒來時，如果是因為鬧鐘，那也是因為鬧鐘。

But if that's your natural wake up time now without an alarm, that means that your temperature is starting to rise at that time.

但如果這是你現在的自然起床時間，而沒有鬧鐘，那就意味著你的體溫在這個時間開始上升。

That's why you wake up.

這就是你醒來的原因。

That temperature increase triggers that cortisol release.

溫度升高會引發皮質醇釋放。

Now, and that's why some people wake up right before their alarm clock.

現在，這就是為什麼有些人在鬧鐘響之前就起床了。

It's this cortisol pulse.

這就是皮質醇脈衝。

Okay.

好的

And two hours before that, so for you, approximately 2.30 in the morning is what we call your temperature minimum.

而在此之前的兩個小時，對你來說，大約凌晨 2 點 30 分就是我們所說的最低溫度。

It's when your temperature is lowest that it's ever going to be in the 24-hour cycle.

這是你的體溫在 24 小時週期內最低的時候。

So the way it works is you wake up because of an increase in core body temperature.

是以，它的工作原理是，你會因為核心體溫升高而醒來。

That increase in core body temperature triggers that increase in cortisol.

核心體溫的升高會引發皮質醇的增加。

And by viewing light at that time, you entrain, you ensure that it happens at the same time the next day.

通過在那個時間段觀看光線，你就會進行誘導，確保它在第二天的同一時間發生。

The clocks of your body are matched to this cortisol pulse.

人體的時鐘與皮質醇脈衝相匹配。

So viewing bright light in the morning anchors it, when we say entrained, it tells through a circuit that involves cells in the eye and cells in the hypothalamus, which then talk to the rest of the cells of the body through a signal, a peptide that's released.

是以，在早晨觀看明亮的光線會使它固定下來，當我們說 "固定 "時，它是通過一個涉及眼部細胞和下丘腦細胞的電路告訴我們的。

Make sure that the temperature starts rising, goes up, up, up, up, up, up, and sometime around two or three in the afternoon, you're going to hit your temperature maximum.

確保溫度開始升高，升高，升高，升高，升高，升高，在下午兩三點左右的某個時候，你的溫度會達到最高值。

You might feel a little sleepy at that time, but that's actually the time in which all your systems are kind of revving at the maximum capacity.

這時候你可能會覺得有點困，但實際上這正是你所有系統以最大能力運轉的時候。

And then it's going to start to drop and start to drop, drop, drop.

然後就會開始下降，開始下降，下降，下降。

Now that drop in temperature eventually will be a full one to three degrees below what your temperature maximum.

現在，溫度的下降最終會比最高溫度低整整一到三度。

And that's when you're going to get sleepy and fall asleep.

這時候你就會犯困，然後睡著。

This is why it's important to keep the room cool at night to fall asleep.

是以，夜間保持室內涼爽對入睡非常重要。

The goal here is to increase body temperature in order to be awake and to decrease body temperature in order to be asleep.

這樣做的目的是提高體溫以保持清醒，降低體溫以保持睡眠。

If we stay with those themes, a lot of this will just fall into bins.

如果我們堅持這些主題，很多東西都會被歸類。

Exercising will increase body temperature.

運動會使體溫升高。

Somewhat paradoxically, getting into a cold shower or cold water, everyone says, well, it must make you cold, right?

有點自相矛盾的是，洗冷水澡或用冷水沖澡時，每個人都會說，那一定會讓你覺得冷，對嗎？

Well, if you stay in there a long time, you become hypothermic, right?

如果你在裡面待久了，就會體溫過低，對嗎？

But let's remember the thermostat example.

但讓我們記住恆溫器的例子。

You have a little area in your brain called the medial preoptic area.

你的大腦中有一個叫做內側視前區的小區域。

And if you make the surface of your body cold, guess what happens?

如果你讓身體表面變冷，你猜會發生什麼？

Core body temperature goes up.

核心體溫升高。

So if you're going to do ice baths or cold showers, you can do, I would say, do them some time better than not at all.

是以，如果你要進行冰浴或冷水淋浴，我想說，有時間做總比不做強。

There's a beautiful paper published in the European Journal of Physiology in the year 2000, which took people and had them sit, they actually had them on lawn chairs in water, a pool.

2000 年，《歐洲生理學雜誌》（European Journal of Physiology）上發表了一篇精美的論文，該論文讓人們坐在水池中的草坪椅上。

It was a great way to run an experiment.

這是進行實驗的好方法。

I would say people ask about cold showers.

我想說的是，人們會問冷水浴的問題。

There are not a lot of experiments on cold showers, because think about it's very hard to control.

關於冷水淋浴的實驗並不多，因為冷水淋浴很難控制。

Is everyone under the shower the same way, et cetera?

每個人洗澡的方式都一樣嗎？

You put someone up in water up to their neck, you know what you're doing.

你把一個人放到水裡，直到他的脖子，你知道你在做什麼。

So it's experimental rigor that drives that.

是以，實驗的嚴謹性是其驅動力。

But they had people get into reasonably cool water, 60 degrees Fahrenheit.

但他們讓人們進入相當涼爽的水中，華氏 60 度。

So it's not that cold, but they had them stay in for an hour.

所以並沒有那麼冷，但他們讓他們在裡面待了一個小時。

Or they've had people get into very cold water, something like 40 degrees for just 20 seconds.

或者，他們讓人們進入非常冷的水中，比如 40 度的水中 20 秒鐘。

Now, here's what's really interesting.

現在，有趣的事情來了。