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Picture it: You're right in the middle of binging the latest season of The Great British Bake Off when you suddenly look at the clock and realize it's one in the morning.

想像一下：你正狂看著最新一季的《大英烤焗大賽》，突然抬頭一看時鐘，發現已經是早上了

You should have been in bed two hours ago, but you're not even tired.

兩小時前你就該在床上，但你根本不覺得累

You might have even heard that artificial sources of blue light, like your laptop screen, can mess with your body's internal clock.

你可能聽過藍光這種非自然光源，比如你的筆電螢幕可能擾亂你的身理時鐘

But did using a screen at night really keep you up longer, or was that just Paul Hollywood's beautiful blue eyes?

但晚上看螢幕真的會使你晚睡嗎，還是只是主持人保羅．好萊塢的漂亮藍眼讓你捨不得關掉螢幕去睡覺？

And if you did bring your phone or laptop to bed with you so that you can watch just one more episode as you drift off, will that actually prevent you from getting a good night sleep.

且當你帶著手機或筆電到床上好讓你能在睡前多看一集，這樣會不會讓你無法一夜好眠呢？

Turns out the answer to both of those questions is probably yes.

這兩個問題的答案或許多都是對的

And getting around the problem might not be as easy as it seems.

避免這些問題並沒有看起來的簡單

Your body's internal clock, or circadian rhythm, is regulated by a type of neuron in your eyes called ganglion cells.

你的生理時鐘，或 circadian rhythm，是由眼睛的一種稱作神經節細胞的神經元所調節

In dim light, these cells signal the release of a hormone called melatonin, which tells your body to prepare for sleep.

在昏暗的燈光下，這些細胞會示意 (大腦) 分泌一種稱為退黑激素的賀爾蒙，用來告訴身體是時候該睡覺了

It makes your metabolism slow down, your body temperature drop — things like that.

退黑激素能減緩你的新陳代謝並讓體溫下降等等諸如此類的事情

But these ganglion cells are more sensitive to certain colors of light than others.

但這些神經節細胞對特定顏色的光源更敏感

Specifically, they're most sensitive to a wavelength of 482 nanometers, which is a

具體來說，他們會對波長為 482 nm 的光最敏感

sort of turquoisey-blue that's a big component of daylight.

這是一種綠松色的光，佔據日光中的一大部份

The thing is, screens emit some blue light, too, which tricks the ganglion cells into thinking there's still some daylight out there so it might not be time to sleep just yet.

重點是，螢幕也會釋放一些藍光，這些藍光會使神經節細胞錯亂，，以為還有些日光存在，所以現在還不是睡覺的時刻

Studies have suggested that when people are exposed to blue light before they go to sleep.

研究顯示，當人們在睡前暴露於藍光下，

they get less total sleep and wake up more frequently over the course of the night.

他們的總睡眠時間會減少並在夜晚期間更頻繁地醒來

This isn't necessarily something you can fix with a cup of coffee in the morning, either.

這也不盡然是早晨的一杯咖啡就能解決的問題

Studies have found that long-term disruption of your body's circadian rhythm is associated

研究發現，身理時鐘長期受干擾與

with a wide range of health problems, from depression to cancer.

一連串的健康問題有關，舉凡憂鬱症甚至是癌症

It's important to note that so far, most of the studies on blue light have been observational

需要注意的是，到目前為止，大部分針對藍光的研究都是採用觀察性研究

— meaning that they looked at what happened, but didn't control the amount of light to see if it actually caused the sleep problems.

— 指的是他們只觀察什麼現象發生，而非透過控制光量檢測藍光是否真能產生睡眠問題

Many have also been small, or used animal subjects instead of humans.

很多的研究採用的光量也不大，或使用動物而非人類作為受測對象

So we don't have conclusive evidence that your daily late night scrolling actually causes

所以我們並沒有一個決定性的結論去說明每晚滑著螢幕會導致

sleep or health problems, but we've seen that they tend to go together.

睡眠或健康問題，但我們會發現兩者常常同時存在

Let's be real here, though: most of us aren't going to stop using our phones or computers after dark.

儘管如此，讓我們實際點說吧：大多數的我們仍不會在夜晚停止使用手機或電腦，

That's some of the best time for phones and computers!

因為那是使用手機與電腦的最佳時間！

So there are other options, like software that makes your screen emit less blue light

所以其實你還有其他的選擇，比如能讓你的螢幕在夜晚減少藍光放射量的軟體

when it's dark out, or special glasses with tinted lenses that filter out blue light.

或可以過濾藍光的特殊有色眼鏡

Unfortunately, researchers haven't been able to consistently demonstrate that those

不幸的是，研究人員無法一致地證實

programs or glasses actually do anything.

這些軟體或眼鏡是否真有其功效

It doesn't necessarily mean that blocking blue light is ineffective — it's just

也不是說阻擋藍光是無效的 — 只是

that so far the studies on these approaches have had too many flaws to draw any conclusions.

到目前為止針對這些解決方式的研究有著太多缺點，以至於無法產生任何結論

Maybe you're sensing a theme: we need better studies into the problems with blue light and how to address them.

這時候你可能會察覺到一個話題：我們需對藍光產生的問題做更多研究以及思考如何應對

But for now, we know enough to say that it's probably worth stopping the TV binge just

但以目前來說，我們足以說明早點停止狂看電視或許是有意義的

a little early, no matter how desperately you want to find out if Stacey gets eliminated.

無論你有多想知道 Stacey 有沒有被淘汰

Your body will thank you.

你的身體會感謝你

And, no spoilers in the comments about who's the greatest British baker, but if you're

還有，別在留言區破梗，告訴大家英國最佳麵包師傅得主是誰，

wanting to workout your brain while all you can think about is baking, check out this

但如果你腦袋裡想到的都是烘焙，想動腦的話，

Brilliant.org course on Measurement.

記得觀看 Brilliant.org 上關於測量的課程

You'll get better at estimating the amount of flour and chocolate chips you need while

你將能在增進關於測量的完整概念時

you expand your knowledge on the very idea of measurement.

進一步學會測量需要的麵粉及巧克力碎片的數量

We tend to think of measurements as fixed, which is why they're useful.

我們傾向於認為測量是制式的，這也是為什麼測量這麼有用的原因

But talking about a big cake or a long night is relative to your experience.

但談到一塊大蛋糕或一晚長夜都與你的經驗有關

Brilliant.org has tons of courses and quizzes that allow you to practice your math skills,

Brilliant.org 有超多的課程及考試能讓你練習數學能力，

but what's unique to Brilliant is that they treat each topic with nuance.

但 Brilliant 特別的地方在於每種主題都以細微差別對待

You'll definitely get better at always using units when talking about measurements after

你絕對能在上完這堂互動課程後

taking this interactive course, but you'll also just understand the world in a more complex way.

當談論到測量時都用到單位去解釋，你也能透過更複雜的方式去了解這個世界

Which, as you might have heard, I'm a fan of.

這，你可能聽說過，我就是這類型的狂熱者

So thanks to Brilliant for sponsoring this week of SciShow videos and helping us all

感謝 Brilliant 贊助這禮拜的 SciShow 影片並幫我們

see the world in new ways.

以新的方式看待這世界

Check out Brilliant.org/SciShow to learn more and right now, the first 200 people to use

記得去 Brilliant.org/SciShow 學習更多知識，現在開始，前 200 位

that link, get 20% off an annual premium subscription.

點擊連結的觀眾能獲得年度訂閱的 8 折優惠