I'm pretty lucky.

我特別幸運。

As long as my animator doesn't turn off his computer, I can stay up all night and never have to worry about sleeping when I wanna watch, well—quite frankly way too many youtube videos.

只要我的動畫製作者不將電腦關機，我便可以徹夜未眠，也無須在自己想看影片時煩惱睡眠問題，畢竟坦白說，有太多值得看的 YouTube 影片啦！

You humans aren't so fortunate though.

然而你們人類並沒有那麼幸運。

Some of you even tell me you have trouble getting to bed!

有些人甚至跟我說他有睡眠障礙。

So why can it be so hard to fall asleep?

所以到底為什麼入睡如此困難呢？

Well, to begin, you humans fall asleep by going from a state of being awake to unconscious sleep.

首先，你們所謂的入睡是指從意識清醒的狀態進到無意識的睡眠。

We're a little unclear on the exact process, but basically it starts when you're winding down and your brain exhibits some alpha activity.

我們對整個過程的細節有點不清楚，但基本上睡眠開始於你放鬆身心，且大腦充滿著 α 波的狀態。

You eventually enter stage 1 of sleep, where your brain waves slow down and theta-band activity is introduced, with some bursts of alpha activity still occurring.

最終你會進入睡眠的第一階段，此時你的腦波減慢並轉為 θ 波，同時也仍有些 α 波的產生。

Later comes stage 2, where the alpha activity dies down.

接著來到第二階段， α 波將完全消失。

Then there are stages 3 and 4, characterized by delta waves.

第三與第四階段的特徵則是腦波以 δ 波為主。

Finally, you enter the REM stage of sleep, where dreaming is often reported, while you're there you can have awesome adventures with your favorite animation!

最後進到了快速動眼期，在此階段中常會做夢，所以你可以和你喜愛的動畫來一段驚奇的冒險！

You can spend the rest of the night cycling between different stages.

在你醒來前，你的睡眠會在上述幾個階段間循環。

But why can sleep be so difficult sometimes?

但為何有時候入睡可以這麼難？

Well, aside from worrying about that one thing that you did in middle school several years ago it might have something to do with what you're eating.

除了煩惱某件幾年前你在中學做過的事，這或許和你所食用的食物有關。

Drinks and food with caffeine can cause sleep disturbances, especially when you have them closer to bedtime.

帶有咖啡因的飲料與食物可能造成睡眠困擾，特別是在鄰近就寢時間的時候。

Protein could also be the culprit.

蛋白質也可能是兇手之一。

It's an important nutrient for the body, but can be harder to break down and digest than other foods.

它是種對身體很重要的營養素，但相較於其他食物，它更難被分解與消化。

That, along with it containing tyrosine, an amino acid that aids neurotransmitter production, may make it hard to get some rest if you have a bunch of protein before bed.

因為它含有酪氨酸，酪氨酸是一種幫助合成神經傳遞物質的胺基酸，因此如果你在睡前食用蛋白質類食品，便可能造成睡眠困難。

So put down that protein shake dude. You really don't need it. Just go to bed!

所以放下那些高蛋白飲品吧！你真的無需飲用它，直接上床睡覺就好！

We all know that it can be harder for you humans to fall asleep if there is a bunch of loud noise going on, but some people say it might also be difficult if it's too quiet.

我們都知道周圍有噪音時會很難入睡，但有人說太過安靜同樣也讓人睡不著覺。

Having your thermostat set too high or low might also lead to some late night restlessness.

把自動調溫器設定的太高或太低也可能導致入睡困難。

And if you find it hard to get some Z's, you might be a werewolf!

如果你很難進入睡眠，那麼你可能是狼人！

Well, probably not, but a recent study did find that people might have a harder time sleeping during a full moon.

也或許不是啦，不過一個近代研究發現人們在月圓時較難睡著。

Their participants took about 5 minutes longer to fall asleep, had a 30% decrease in deep sleep, and slept around 20% less when there was a full moon.

此實驗的參與者在月圓時，比平常多花了 5 分鐘的時間入睡，且減少了 30% 的深度睡眠，同時睡眠長度亦少了 20 %。

Maybe that's why those lycanthropes are always hungry.

或許這就是狼人會如此飢餓的原因吧！

They're just tired!

他們只是累了！

So if you do have trouble falling asleep, the National Sleep Foundation has some tips.

因此假使你有睡眠障礙，美國國家睡眠基金會提供了一些訣竅。

They say to carve out about 30 minutes to wind down before you go to bed and try to disconnect from your electronics.

像是在睡前保留約略 30 分鐘的時間來放鬆自己並嘗試遠離你的電子產品。

But obviously, you know, finish this video first!

不過顯然地，你應該先把這支影片看完！

Maybe try a breathing or relaxation exercise and do your best to wake up around the same time everyday.

也許可以試著深呼吸或做些放鬆運動，以及每天盡量在同樣的時間起床。

I'm pretty sure my research team is going to get a whole bunch of ads for a new bed after doing research for this video.

我很確定我的研究團隊在對此影片進行研究後，將獲得一大堆新床的廣告。

So do you have any tips for falling asleep?

所以你有任何入睡秘訣嗎？

Let me know in the comments below!

歡迎在底下留言讓我知道！

And if you enjoyed this video then you're definitely gonna wanna check out the video we did on how much sleep you really need.

如果你喜歡這支影片，那麼你肯定會想觀看我們所製作的另一部影片，內容關於你需要多少睡眠才足夠。

With the study that looked at older adults, researchers found that sleeping less than 8 hours or more than 10 hours a night was associated with the higher likelihood of health caring use.

一項針對年長者的研究顯示，每天睡少於八小時或多於十小時會提高使用健保的可能性。

As always, I'm Blocko and this has been Life Noggin.

還是老樣子，我是 Blocko ，這裡是 Life Noggin 頻道。

Don't forget to keep on thinking!

別忘了持續思考喔！