It's six o'clock in the morning,

早上六點鐘，

pitch black outside.

外面仍然一片漆黑。

My 14-year-old son is fast asleep in his bed,

我十四歲的兒子在床上熟睡著，

sleeping the reckless, deep sleep of a teenager.

這個十幾歲的小子睡得又深又沉。

I flip on the light and physically shake the poor boy awake,

我打開燈，將這個可憐的男孩搖醒，

because I know that, like ripping off a Band-Aid,

因為我知道「長痛不如短痛」，

it's better to get it over with quickly.

最好的方式是趕快讓他醒來。

(Laughter)

（笑聲）

I have a friend who yells "Fire!" just to rouse her sleeping teen.

我有一個朋友會大喊「開火！」 只是為了叫醒她的孩子。

And another who got so fed up

我的另一朋友更是無奈，

that she had to dump cold water on her son's head

因為她必須把冷水倒在 她兒子的頭上，

just to get him out of bed.

只是為了讓他離開床鋪。

Sound brutal ...

聽起來很殘酷......

but perhaps familiar?

但也許覺得有點熟悉？

Every morning I ask myself,

每天早晨我問自己：

"How can I --

「明明我知道各種睡眠的知識，

knowing what I know

而且我賴以為生的工作

and doing what I do for a living --

就是與睡眠有關，

be doing this to my own son?"

但是我怎麼能這樣 對待自己的兒子？」

You see,

你明白了吧，

I'm a sleep researcher.

我是一位睡眠的研究者。

(Laughter)

（笑聲）

So I know far too much about sleep

所以我很清楚睡眠的重要性，

and the consequences of sleep loss.

以及睡眠不足所導致的後果。

I know that I'm depriving my son of the sleep he desperately needs

我知道我正在剝奪 我兒子所需要的睡眠，

as a rapidly growing teenager.

那對於正處於快速成長階段的 青少年來說，是非常需要的。

I also know that by waking him up

我也知道，我在他生理時鐘的自然醒

hours before his natural biological clock tells him he's ready,

數小時前將我兒子叫醒，

I'm literally robbing him of his dreams --

我正在剝奪了他的美夢──

the type of sleep most associated with learning, memory consolidation

而這種睡眠型態與學習、記憶固化

and emotional processing.

和情感處理是息息相關的。

But it's not just my kid that's being deprived of sleep.

但是，不只是我的孩子 被剝奪了睡眠。

Sleep deprivation among American teenagers is an epidemic.

在美國的青少年之中， 睡眠不足是普遍流行的現象。

Only about one in 10 gets the eight to 10 hours of sleep per night

只有約 1/10 的青少年， 每天晚上的睡眠時間

recommended by sleep scientists and pediatricians.

能夠達到睡眠科學家和小兒科醫生 所建議的 8 至 10 個小時，

Now, if you're thinking to yourself,

現在，如果你回想自己的情況，

"Phew, we're doing good, my kid's getting eight hours,"

「唷，我們家還不錯， 我的孩子有睡到 8 個小時。」

remember,

要記得，

eight hours is the minimum recommendation.

八個小時是建議的最低標準。

You're barely passing.

你只是剛好及格而已。

Eight hours is kind of like getting a C on your report card.

「每晚睡八個小時」就像是 在成績單上得到 C 而已。

There are many factors contributing to this epidemic,

有許多原因使得 睡眠不足的情況普遍蔓延，

but a major factor preventing teens from getting the sleep they need

但是讓青少年得不到需要的睡眠，

is actually a matter of public policy.

實際上的主因是公共政策。

Not hormones, social lives or Snapchat.

而不是因為孩子們的 荷爾蒙、社交生活，

Across the country,

或是照片分享軟體 Snapchat 所造成的。

many schools are starting around 7:30am or earlier,

在全國各地，

despite the fact that major medical organizations recommend

許多學校都規定 早上七點半左右到校，

that middle and high school start no earlier than 8:30am.

有的甚至更早；

These early start policies have a direct effect on how much --

儘管各大醫療機構都提出建議，

or really how little sleep American teenagers are getting.

國高中不應該在 早上八點半之前上課。

They're also pitting teenagers and their parents

過早到校上課的規定， 直接影響到美國的青少年，

in a fundamentally unwinnable fight against their own bodies.

讓他們的睡眠時間愈來愈少。

Around the time of puberty,

這些規定也使得 青少年和他們的父母，

teenagers experience a delay in their biological clock,

一直在這場贏不了的戰爭當中， 與自己的身體健康對抗。

which determines when we feel most awake and when we feel most sleepy.

在青春期的時候，

This is driven in part by a shift in the release of the hormone melatonin.

青少年的生理時鐘會被延緩，

Teenagers' bodies wait to start releasing melatonin until around 11pm,

而這決定了我們何時感覺到清醒， 以及何時感覺到疲倦。

which is two hours later than what we see in adults or younger children.

而這是由於釋放 褪黑激素的時間差所造成的。

This means that waking a teenager up at 6am is the biological equivalent

青少年的體內 會等到晚上 11 點左右

of waking an adult up at 4am.

才開始釋放褪黑激素，

On the unfortunate days when I have to wake up at 4am,

這比我們一般大人或小孩 晚了 2 個小時。

I'm a zombie.

這意味著早上六點醒來的青少年，

Functionally useless.

他的生理狀況相當於 凌晨四點醒來的成年人。

I can't think straight,

在某些悲慘的日子裡， 我必須在凌晨四點起床，

I'm irritable,

那時我就像是個殭屍。

and I probably shouldn't be driving a car.

一無是處。

But this is how many American teenagers feel every single school day.

我的思緒混亂，

In fact, many of the, shall we say,

情緒煩躁，

unpleasant characteristics that we chalk up to being a teenager --

或許我連車都開不好。

moodiness, irritability, laziness, depression --

然而，這是許多美國青少年 每天上學時的感受。

could be a product of chronic sleep deprivation.

事實上我們可以說，

For many teens battling chronic sleep loss,

青少年有許多令人討厭的特質：

their go-to strategy to compensate is consuming large quantities of caffeine

例如情緒化、焦躁、懶惰、憂鬱──

in the form of venti frappuccinos,

這些都是長期睡眠不足所造成的。

or energy drinks and shots.

對許多青少年來說， 要對抗長期性的睡眠不足，

So essentially,

他們的補償方式 是藉由超大杯星冰樂

we've got an entire population of tired but wired youth.

或是能量飲料，

Advocates of sleep-friendly start times know

來攝取大量的咖啡因。

that adolescence is a period of dramatic brain development,

所以基本上，

particularly in the parts of the brain

我們讓所有的青少年 變得疲憊而且焦躁不安。

that are responsible for those higher order thinking processes,

主張友善睡眠與延後上課的 倡導者瞭解到，

including reasoning, problem-solving and good judgment.

青春期正是大腦劇烈發展的時期，

In other words, the very type of brain activity that's responsible

特別是大腦結構當中，

for reining in those impulsive and often risky behaviors

負責處理高層次思考的區域，

that are so characteristic of adolescence

會進行推理，問題解決 和良好的判斷。

and that are so terrifying to us parents of teenagers.

換句話說，這種 特殊型態的大腦活動，

They know that like the rest of us,

負責管控各種青春期所特有的

when teenagers don't get the sleep they need,

衝動與危險行為，

their brains, their bodies and behaviors suffer

而這也是我們這些 青少年的父母所擔心的。

with both immediate and lasting effects.

他們知道，就像我們其他人一樣，

They can't concentrate,

當青少年缺乏所需要的充足睡眠時，

their attention plummets

他們的大腦、身體和行為表現

and many will even show behavioral signs that mimic ADHD.

都會受​​到立即、持續的影響。

But the consequences of teen sleep loss go well beyond the classroom,

他們無法集中精神，

sadly contributing to many of the mental health problems

他們的注意力下降，

that skyrocket during adolescence,

許多人甚至會出現 類似過動症的行為。

including substance use,

但是，青少年睡眠不足的後遺症 不只發生在課堂學習，

depression and suicide.

更遺憾的是導致了在青春期

In our work with teens from LA Unified School District,

出現了許多精神健康問題，

we found that teens with sleep problems

包括物質濫用、

were 55 percent more likely to have used alcohol in the past month.

憂鬱症和自殺等問題。

In another study with over 30,000 high school students,

在一項對於洛杉磯聯合學區 青少年所進行的研究，

they found that for each hour of lost sleep,

我們發現有睡眠問題的青少年當中，

there was a 38 percent increase in feeling sad or hopeless,

有超過 55% 的人 在過去一個月曾經酗酒。

and a 58 percent increase in teen suicide attempts.

另外一項針對三萬多名 高中生的研究發現，

And if that's not enough,

每減少一小時睡眠時間，

teens who skip out on sleep are at increased risk

青少年的沮喪或無助感 會增加 38%，

for a host of physical health problems that plague our country,

自殺的傾向也增加了 58% 。

including obesity, heart disease and diabetes.

影響還不止這些，

Then there's the risk of putting a sleep-deprived teen,

忽視睡眠的青少年，

with a newly minted driver's license,

會有更高的機率罹患各種疾病，

behind the wheel.

包括肥胖、心臟病和糖尿病。

Studies have shown that getting five hours or less of sleep per night

然後，對於一個睡眠不足的青少年，

is the equivalent of driving with a blood alcohol content above the legal limit.

當他剛剛考取駕照，駕駛著汽車時，

Advocates of sleep-friendly start times,

還會出現另一種風險。

and researchers in this area,

研究顯示，每晚的睡眠時間 不到五個小時，

have produced tremendous science

就相當於血液中的酒精含量 超過法定標準的酒駕行為。

showing the tremendous benefits of later start times.

主張友善睡眠、 延後上學時間的倡導者，

The findings are unequivocal,

以及這個領域的研究人員，

and as a sleep scientist,

已經產出大量的科學證據，

I rarely get to speak with that kind of certainty.

顯示延後上課時間具有巨大效益。

Teens from districts with later start times get more sleep.

這些發現是很明確的，

To the naysayers who may think that if schools start later,

身為一位睡眠科學家，

teens will just stay up later,

我很少說出如此肯定的結論。

the truth is,

實施延後上課的地區， 青少年能得到更多的睡眠時間。

their bedtimes stay the same,

持反對意見者可能認為， 如果學校延後上課時間，

but their wake-up times get extended,

青少年也會較晚入睡；

resulting in more sleep.

事實上，

They're more likely to show up for school;

他們入睡的時間並未改變，

school absences dropped by 25 percent in one district.

但是因為起床的時間延後了，

And they're less likely to drop out.

所以睡眠更為充足。

Not surprisingly, they do better academically.

他們更願意到學校上課，

So this has real implications for reducing the achievement gap.

其中一個地區的學校 曠課率下降了 25% 。

Standardized test scores in math and reading

因此學生更不會放棄課業。

go up by two to three percentage points.

不出所料的， 他們的課業表現也更好。

That's as powerful as reducing class sizes by one-third fewer students,

所以這也對於減少成績落差 帶來實際的效益。

or replacing a so-so teacher in the classroom

在數學和閱讀的標準化測驗中，

with a truly outstanding one.

成績也提升了兩到三個百分點。

Their mental and physical health improves,

效果相當於將班級學生人數 減少三分之一，

and even their families are happier.

或是以一位非常傑出的教師

I mean, who wouldn't enjoy a little more pleasantness from our teens,

取代原本教室裡的普通老師。

and a little less crankiness?

當學生的身心健康得到改善，

Even their communities are safer

甚至他們的家庭也會更加快樂。

because car crash rates go down --

我的意思是，有誰不喜歡 讓我們的孩子擁有多一些快樂，

a 70 percent reduction in one district.

以及少一些任性、焦躁呢？

Given these tremendous benefits,

甚至，他們的社區變得更加安全，

you might think,

因為車禍肇事率下降了——

well, this is a no-brainer, right?

其中一個地區甚至減少了 70% 。

So why have we as a society failed to heed this call?

看到這麼多明顯的效益，

Often the argument against later start times goes something like this:

您可能會認為，

"Why should we delay start times for teenagers?

這是個顯而易見的好主意，對吧？

We need to toughen them up so they're ready for the real world!"

那為什麼我們的社會 卻不響應這個提議呢？

But that's like saying to the parent of a two-year-old,

反對延後上課時間的論點 通常是這樣的：

"Don't let Johnny nap,

「為什麼要延後青少年的上課時間？

or he won't be ready for kindergarten."

我們需要的是鍛鍊他們， 讓他們適應這個現實世界！」

(Laughter)

但是這種說法，就像是對著 一位兩歲幼兒的父母說：

Delaying start times also presents many logistical challenges.

「不要讓強尼睡午覺，

Not just for students and their families,

否則他會無法適應幼兒園生活。」

but for communities as a whole.

（笑聲）

Updating bus routes,

延後上課時間，也面臨許多 日常營運上的挑戰。

increased transportation costs,

不僅僅是對於學生和他們的家庭，

impact on sports,

而是包含整個社區。

care before or after school.

需要更改公車路線，

These are the same concerns that come up in district after district,

增加各種交通成本，

time and again around the country

影響課前與課後的

as school start times are debated.

運動時間與照顧服務。

And they're legitimate concerns,

當延後上課時間引發爭論時，

but these are problems we have to work through.

這些問題也會在愈來愈多的學區，

They are not valid excuses

甚至是全國各地一再出現。

for failing to do the right thing for our children,

這些關切是合理的，

which is to start middle and high schools no earlier than 8:30am.

但也都是我們必須克服的問題。

And in districts around the country,

它們並不能成為失敗的藉口，

big and small, who have made this change,

去阻止我們為孩子作出正確的決定，

they found that these fears are often unfounded

也就是將國、高中延後到 早上八點半開始上課。

and far outweighed by the tremendous benefits for student health

而在全國大大小小的學區當中，

and performance,

當他們願意做出改變時，

and our collective public safety.

他們會發現這些恐懼往往毫無根據，

So tomorrow morning,

取而代之的是巨大的效益， 例如學生的健康、

when coincidentally we get to set our clocks back by an hour

學業表現，

and you get that delicious extra hour of sleep,

以及整體的公共安全。

and the day seems a little longer,

所以在明天早上，

and a little more full of hope,

我們不約而同的把鬧鈴時間 往後調一個小時，

think about the tremendous power of sleep.

你會多得到一個小時甜美的睡眠，

And think about what a gift it would be

讓你感覺到這一天似乎更長了，

for our children to be able to wake up naturally,

並且充滿了更多的希望。

in harmony with their own biology.

想像一下睡眠帶來的巨大效益，

Thank you,

也想像一下，如果我們的孩子 能夠睡到自然醒，

and pleasant dreams.

與他們自己的生理時鐘一致，