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  • Sleeping is the best! Waking up is the worst!

    睡覺萬歲!最討厭起床了啦!

  • Just five more minutes, Mom.

    媽!再五分鐘啦

  • But that never really helps, does it?

    但好像沒什麼用齁

  • Hey there snoozers, Trace here for Dnews. Thanks for watching

    哈囉各位貪睡鬼,我是 Dnews 的 Trace,感謝大家收看

  • and check this out-- new set! It's awesome.

    有沒有看到!新佈景!超棒的

  • I had a roommate in college whose alarm went off at 7:15 for his 8 am class.

    我大學時候有個室友 8 點有課, 7:15 鬧鐘就會響

  • The radio as loud as the volume would go, he didn't even flinch or wake up.

    都調到最大聲了,他完全沒有反應,也沒有起來

  • but I almost hit the ceiling, it scared me so much.

    但我都被鬧鐘嚇到有點氣了

  • We've done a lot of videos on sleep,

    我們做了很多睡眠相關的影片

  • We even actually have a sleep playlist you can check out.

    我們甚至有一整個播放清單都在講睡眠

  • But waking upsome days I just don't wanna get up.

    但說到起床... 哎,有時候我就是不想起床

  • Social jetlag, or the idea we have to wake up before our natural rhythms want us to wake up

    社會時差,也就是說我們必須要比自然醒的時間還更早起床

  • affects 70 percent of the population according to a study in Current Biology.

    根據 Current Biology 期刊的研究,「社會時差」影響了 70% 的人口

  • And difficulty waking up is called sleep inertia.

    很難清醒這件事則稱為「睡眠遲鈍」

  • A 2013 study in PlosOne describes it as, "a temporary period of reduced alertness and impaired performance."

    2013 年 PlosOne 有項研究將此形容為「警覺心下降、表現不如往常」的一段時間

  • Scientific symptoms of sleep inertia are poor memory and reaction time,

    睡眠遲鈍的症狀包括記憶力差、反應遲鈍

  • inability to perform basic math and the suffering of alertness or attention.

    無法做基本的算數、無法提高警覺、失去注意力

  • These symptoms can persist for an hour,

    這些症狀可能會持續一個小時

  • and usually occurs when you wake up during slow-wave sleep.

    而且通常發生在你從深度睡眠醒來時

  • Sleep comes to humans in order across four stages:

    人類的睡眠依序分成四個階段

  • Stage One is the transition from wakefulness to a light sleep.

    第一階段是從清醒至淺層睡眠

  • During this 5 to 10 minute stage, the electrical signals pulsing through your brain form theta waves.

    在這五到十分鐘之間,大腦裡的電波會形成 theta 波

  • The next 20 minutes is Stage Two

    接下來的二十分鐘是第二個階段

  • The brain producing rapid bursts of activity called sleep spindles

    大腦內會產生一陣陣的活動,稱作睡眠紡錘波

  • and the heart rate slows and body temperature fluctuates and dips.

    並且心跳漸緩,體溫會產生變化,逐漸下降

  • Stage Three is slow wave sleep or delta sleep.

    第三階段是慢波睡眠,也稱作 delta 波深睡

  • This lasts about an hour, and brain activity comes in the form of delta waves.

    這會持續大約一個小時,此時大腦的活動產生 delta 波

  • People in this stage aren't responsive when you call their name

    在此睡眠階段的人對於外界的呼叫不會有反應

  • and abnormal behaviors like bed-wetting or sleepwalking are a part of the end of this stage

    尿床或是夢遊等異常行為則發生在此階段的末期

  • That's where you get to Stage Four, that's famous REM sleep

    接著就會來到第四階段,著名的快速動眼期

  • when dreams happen, everybody knows about that!

    大家都知道,在這階段會做夢

  • When you fall asleep, you go through stage one, and then to stage two. Then three, fourthen back to two.

    睡著之後,你會先經過第一階段,再到第二,接著三、四,再回到二

  • Then three, four, then back to two. You'll do this four to five times in a night of sleep.

    再三、四,然後回到二。一個晚上大約會重複四到五次

  • If your alarm goes off when you're in stage three, the deepest of sleep,

    如果鬧鈴在第三階段時響起,也就是你最熟睡的時候

  • Then you'll be jolted awake, and you'll get the worst of sleep inertia!

    那你就會猛然醒過來,而且會有嚴重的睡眠遲鈍

  • This is usually when people describe like they were being "hit by a truck" when they wake up.

    許多人這時候會形容起床像是「被卡車撞到」

  • The hormones surging through your body that keep you in a deep sleep are still floating around, affecting your now awake body.

    那些讓你維持熟睡的激素還在你體內流動,影響「已經起床」的你

  • Sleep inertia is still being studied, it was only named in the late 70s

    睡眠遲鈍還在研究當中,這個名稱在 70 年代才出現

  • So, say it with me now, MORE RESEARCH IS NEEDED!

    所以,跟我一起唸:還需要更多研究!

  • But what we do know, is the best medicine is to get out of bed and turn on the lights and get going

    但我們目前知道的是,最好的解決方法是起床開燈,然後動起來

  • because the retina is directly connected to the suprachiasmatic nucleus, or SCN.

    因為視網膜與視叉上核是接在一起的

  • The SCN controls our sleep-wake cycle and the release of melatonin

    視叉上核控制我們的睡眠循環,以及褪黑激素的分泌

  • which is a hormone that triggers the sleeping part of the sleep/wake cycle.

    也就是在睡眠循環中,會刺激睡眠部分的激素

  • Your phone, that doesn't count. You need to actually get up and see some daylight.

    看手機不算,你需要真正起床看到陽光

  • It's true that at night the blue light from your phone and your tablet screens mess with the SCN's regulation of that sleep/wake cycle.

    的確,晚上時,你手機跟平板螢幕的藍光會影響視叉上核,控制睡眠循環

  • So don't use them before you go to sleep.

    所以不要在睡覺前使用手機

  • But a study in PlosOne found that increasing that blue light in the morning doesn't increase brain alertness during sleep inertia.

    但 PlosOne 的一項研究發現,早上增加接觸藍光無法幫助大腦在睡眠遲鈍階段提高警覺

  • So grabbing your phone first thing isn't gonna save you.

    所以一大早滑手機是沒用的

  • Also, the snooze button is NOT your friend.

    而且,貪睡按鈕對你沒有好處

  • If you're jolted from slow-wave sleep and allow your brain to drop into sleep again,

    如果你從慢波睡眠中被吵醒,又讓你的大腦進入睡眠

  • you're gonna start the whole sleep cycle over, causing you to feel even worse.

    你會重新開始睡眠循環,導致你更不舒服

  • And don't set alarms every half an hour, you're not gradually waking yourself up.

    也不要每半個小時就設一個鬧鈴,你不會漸漸把自己叫醒

  • you're interrupting and restarting your sleep cycle over and over again.

    反而,你是在不停地打斷、然後重新開始你的睡眠

  • I'm guilty of this, so are many of you. It is the worst, just stop it.

    我跟大家一樣也會這麼做,但感覺真的很糟,別再這樣了吧

  • Like everything, having a healthy sleep/wake cycle requires effort -- like running a race, we have to train to be good at it.

    跟所有事情一樣,要有健康的睡眠週期需要努力才能達成-- 就像賽跑需要練習,才能跑得快

  • Waking up is no different.

    起床也同樣需要努力

  • You can set one alarm, you can make yourself wake up when it goes off.

    你可以設定一個鬧鈴就好,強迫自己一響就起來

  • And it's gonna be terrible for a while, but it'll get better.

    一開始會覺得崩潰,但會慢慢變好的

  • Take down the blackout curtains so you get some daylight and that will help because your retinas will tell your SCN it's wakeup time.

    把遮光的窗簾拿掉,這樣才能讓陽光進來,讓視網膜告訴視叉上核說:該起床了

  • If you wake up early on the weekend too, you won't throw off your weekday sleep schedule!

    如果你週末也同樣早起,就不會打亂你平日的睡眠時程

  • A morning routine is the best. And everyone is different.

    早上做事情最棒了!而且,雖然每個人都不一樣

  • But luckily, wakefulness is actually really easy to train, but only you can do it.

    幸好,起床其實滿容易訓練的,但只有你自己能做到

  • I used to be a night owl, I'd be up till two, three in the morning, and wake up mid-day.

    我以前是夜貓子,兩三點才睡,中午才起床

  • But having to be up to everyday for DNews has made me a morning person in some ways, and it's completely changed my sleep/wake cycle.

    但自從要每天來 DNews,我也慢慢變成早起鳥了,整個改變我的睡眠時程

  • And you know what? I kind of love it.

    其實啊,我滿愛這樣的!

  • Do you wanna change your sleep schedule? Go head and tell us about it down below. Leave some tips if you got some, and make sure you subscribe for more Dnews.

    你也想要改變你的睡眠時程嗎?在下方留言告訴我們,也可以分享你的撇步。記得訂閱看 Dnews

Sleeping is the best! Waking up is the worst!

睡覺萬歲!最討厭起床了啦!

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B1 中級 中文 美國腔 睡眠 階段 遲鈍 循環 激素 大腦

誰能告訴我為何早上永遠也起不來! (Why Is Waking Up So Hard?)

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    Jonathan Tan 發佈於 2015 年 05 月 25 日
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