Welcome to Life Noggin!

歡迎來到 Life Noggin！

Gettin kinda sleepy.

感覺有點累。

I'm still gonna do the episode, but wow i'm tired.

但我來是要完成這集，但哇！我真的好累！

Many of my human friends out there like hitting the hay after a few drinks.

我有許多朋友都喜歡在小酌幾杯之後入睡。

The numbers can differ, but it's thought that about 20% of Americans use alcohol as a way to fall asleep.

數字可能會有點落差，但約有百分之 20 的美國人將酒精視為一種助眠的方法。

That begs the question — is drunk sleep bad for you?

於是問題就來了：醉著入睡對健康有害嗎？

Well first off, let's take a look at why people use alcohol to help them fall asleep anyway.

省先，我們先來看看人們為什麼會用酒精來幫助入睡。

While alcohol is often known for the way it can change someone's behavior or mood— like my friend over here— alcohol can also have sedative effects on the body, which may make you fall asleep more quickly.

大家都知道酒精能改變一個人的心情或行為，就像我的那位朋友，但酒精也有鎮靜的功效，能讓你更快入睡。

That said, regularly depending on alcohol to help you fall asleep may result in alcohol dependence, and if you can't relax or fall asleep without drinking, then that's a sign of alcohol use disorder, or AUD.

利用酒精來助眠可能會導致過度依賴酒精，如果你沒有酒精就沒辦法放鬆或睡覺，那可能是酒精使用疾患的警訊。

AUD is a chronic, relapsing brain disease that's defined by compulsively using alcohol, losing control over how much alcohol you drink, and having a negative emotional state when you're not using.

酒精使用疾患是一種慢性、會惡化的疾病，症狀有酒精成癮且過量，在沒有酒精時的精神狀況會很差。

In general, it's not a good idea to use alcohol as a sleep aid since it's thought to ultimately lead to restless nights.

一般來說，將酒精當成助眠的方法並不好，因為最後會導致睡眠不足。

One study found that clinical investigations seem to support a relationship between sleep disturbance and alcohol use.

有項研究發現，臨床研究似乎能夠支持睡眠障礙跟酒精攝取有一定的關係。

In their search, researchers looked at over 100 relevant articles, 60 of which included quantitative measures of both sleep and alcohol use.

他們研究了超過 100 篇文章，其中 60 篇都與睡眠與酒精攝取的計量有關。

Another big thing about drunk sleep is that alcohol can alter your circadian rhythms, which is part of the body's biological clock.

另一個觀點是，帶著醉意入睡會改變你的生理節奏，這也是生理時鐘的一部分。

Chronic circadian rhythm disruptions have been associated with an increased incidence of cancer.

慢性的生理節奏失調會增加癌症風險。

Your levels of melatonin, that hormone that's associated with your sleep cycles, can also be suppressed.

這也會抑制退黑激素的分泌，這種荷爾蒙與你的睡眠有關。

One study found that young adults who consumed alcohol had their melatonin levels reduced by 19 percent after 3 hours.

有個研究發現喝過酒的年輕人的褪黑激素在三小時之後分泌減少了百分之 19。

But that's not all that can be suppressed.

但這還不是最極限的數字。

An older study back in 1980 found that your growth hormone levels may also be on the chopping block because of alcohol.

有個 1980 年的研究指出，你的生長激素也可能因為酒精受到威脅。

Among other things, growth hormone aids in regulating body composition by stimulating tissue growth, like with your muscles and bones.

而生長激素會透過刺激組織生長，例如肌肉或骨骼，來調節整個身體。

So yeah, suppressing it doesn't sound good at all.

因此，抑制生長激素聽起來一點都不好。

And on a bit of a lighter note — before we get into something pretty serious — if you go to bed drunk, you could find yourself on the can throughout the night more than usual.

在事態更糟糕之前說點樂觀的，如果你帶著醉意入睡，你會發現你整晚待在馬桶上的時間比平常更多。

Since alcohol is a diuretic, you might need to get up multiple times in the night to...well, urinate.

因為酒精利尿，你晚上可能會需要起來好幾次去...嗯，排尿。

But, if you go so far as to get alcohol poisoning, things can get pretty bad really quickly.

但如果你將酒精當成毒品大量攝取，那就非常嚴重了。

Drink too much and your gag reflex, which helps prevent choking, can be impaired.

喝太多的話，體內防止窒息的嘔吐反射區會受損。

This means that if you pass out after a heavy night of drinking then it's possible you could choke on your own throw up, leading to death.

這代表如果你在喝了很多酒之後去睡覺，你可能會因為嘔吐物窒息，甚至死亡。

That's why it's really dangerous to binge drink and why anyone that does needs to be monitored — especially if they go to sleep.

這就是為什麼濫飲這麼危險，也是為什麼酒醉的人在睡覺之後特別需要被監視。

You really should avoid binge drinking, but even if you have only a small to moderate amount of alcohol, how long should you wait until going to bed?

你真的該避免狂喝濫飲，但就算你只喝了一點點、適量的酒，應該要等多久才能去睡覺呢？

Well, it's typically recommended that you finish drinking any alcohol about 3 of 4 hours before you nod off.

通常會建議你在睡前 3 到 4 個小時前停止喝酒。

The general idea here is that it takes about 1 hour for your body to metabolize a single serving of alcohol.

你的身體需要約 1 小時去代謝 1 杯酒。

So, to all my friends out there, if you want to have a few drinks, it's probably best to try and not go to bed drunk.

所以，我的朋友們，如果你想要來個幾杯，請盡量不要醉著入睡。

Maybe have a nacho party with all your friends?

你跟朋友想要來玉米片派對嗎？

Whoa!

哇！

Hey, hold on buddy, they're just chips!

等等！他們只是玉米片呢！

So are there any other sleep related questions you have that you want me to answer?

你有什麼睡眠相關的問題希望我回答嗎？

Let me know in the comment section below and your question could become a future video!

留言讓我知道，你的問題可以是下一部影片的主題。

Curious to know what would happen if we only took naps?

想知道如果我們只睡午覺會發生什麼事嗎？

Check out this video!

看看這支影片吧！

A twenty minute naps improves your alertness and mood without making you feel disoriented because you stay in the lightest sleeping stage.

在淺眠期來一場 20 分鐘的午睡可以改善你的敏捷度和心情，但不會讓你的思緒被打亂。

While a longer nap lasting thirty minutes to an hour will get you into the deeper sleeping stages.

因為 30 分鐘到 1 小時間的午睡會讓你進入深層睡眠。

As always my name is Blocko, this has been Life Noggin, don't forget to keep on thinking!

我是 Blocko，這裡是 Life Noggin，記得別停止思考！