Go to bed at the same time, avoid digital screens after dark, and don't hit snooze.

在固定的時間上床睡覺，關燈後避開看手機螢幕，還有別按下貪睡按鈕

But it all comes down to the same assumption--that you're doing something wrong.

但這全都總歸到相同的假設——你做錯了什麼

When in fact, it may not be your fault at all.

事實上，可能根本不是你的錯

Inside practically every organism on earth, there's a clock that keeps order.

幾乎地球上所有生物體內都有個生理時鐘在維持秩序

Known as a circadian rhythm.

就是所謂的晝夜節律 (生理時鐘)

For humans, it's located in the part of our brain called the hypothalamus.

以人類為例，它就位在大腦中的下視丘中

And while it's most famous for controlling our sleep cycles,

雖然它最為人所知的功能是控制我們的睡眠週期

it's also responsible for helping primary organs like the brain, heart, and lungs work in harmony.

它也有助於協助基本器官，像大腦、心臟與肺部的協調運作

But not everyone's circadian rhythm is the same.

但並非所有人的晝夜節律都是相同的

Night owls for instance, generally feel tired later than early birds.

以夜貓族為例，通常感到疲憊的時間會比早鳥還晚

Often because they produce high amounts of the sleep hormone melatonin later at night.

往往是因為夜貓族製造大量的退黑激素的時間比較晚

And for most of human history, that didn't matter.

在人類歷史中，這並不會有什麼問題

Since night owls could protect their tribes from nocturnal predators, or their cities from cunning conquerors.

夜貓族可以在夜晚保護他們的部落免受夜行性獵食者攻擊，或是避免他們的城市被狡猾的征服者偷襲

But society has made it a problem in recent decades.

但社會化使其在近幾十年來變成了問題

An estimated 80 percent percent of Americans follow daily schedules that fall between 6 a.m. and 6 p.m.

估計有 80% 美國人會在每天早上 6 點到晚上 6 點間完成每日行程

Yet nearly a third of the population considers themselves night owls.

然而近 3 分之 1 的人認為他們自己是夜貓族

Which means they're better off with a schedule that looks more like this:

這代表他們的每日行程看起來應該像這樣

This phenomenon is called social jetlag.

這樣的現象被稱為社交時差

It's like the jetlag you feel after a long plane trip.

就像你在一趟長途飛行之後感覺到的時差

But worse because it doesn't disappear after a few days.

但感覺更糟，因為它不會在幾天之後消失

And social jetlag is taking its toll on the night owls of the world.

而社會性時差對世界上所有的夜貓族都造成影響

Because even if you get the recommended amount of sleep, knocking your circadian rhythm out of whack has consequences.

因為即使你獲得建議的睡眠量，在作息與晝夜節律不一致的情況下，還是會有影響

For example, one study found that for every hour your circadian rhythm is out of sync,

舉例來說，一個研究發現你的晝夜節律與作息相差一小時

your risk of obesity increases by 33 percent.

你的肥胖風險就增加了 33%

Also increasing your risk of the many health complications associated with obesity,

同時增加許多與肥胖相關併發症的風險

and the problem isn't just a physical one.

這樣的問題也不只存在生理上

In another study, people whose circadian rhythms were more than two hours off,

在另一個研究中，晝夜節律差距超過 2 小時的人

reported notably more severe symptoms of depression.

報告顯示憂鬱症的症狀會更加嚴重

And since your circadian rhythm tends to shift as you age, social jetlag is especially apparent in teens.

你的晝夜節律會隨著年齡改變，社交時差在青少年時期特別明顯

In fact, the CDC warns that most public schools across America start too early, before 8:30 (a.m.).

事實上，疾病管制與預防中心便警告美國大部分公立學校上課的時間太早，在 8 點 30 分以前就要到校

Which, according to the nonprofit RAND Corporation, is costing the country nine billion dollars a year

根據非營利組織蘭德公司的說法，國家每年花費 90 億元，

from mainly lost academic performance and car crashes from tired teens behind the wheel.

主要原因是學業表現下降，以及疲憊的青少年駕駛所造成的車禍

Luckily, the circadian rhythm isn't set in stone.

幸運地是，晝夜節律並非一成不變

Turns out, it's largely triggered by light signals that strike your eye.

事實上，它很大部分是由射入你眼中的光線所觸發的

So when you first wake up,

所以你起床時的第一件事

get outside and soak up some morning sun.

就是到外頭去讓自己沐浴在早晨的太陽光中

Or if that's out of the question, make sure your home is well lit.

或者，如果沒辦法做到，請確保你的房子光線充足

It might just brighten your morning a little more.

這可能會讓你在早晨更加有精神一些

We'd like to learn what you wanna know about the human body.

我們想知道你希望瞭解哪些人體秘密

Tell us in the comments and thanks of watching.

在留言區告訴我們，感謝你的收看