评论
打印
=====精彩回顾===
Sleep and Smartphones: Is chemistry keeping you awake?
智能手机让人保持清醒 影响睡眠
You should be sleeping,but you’re glued to your smartphone,catching up on the latest news,facebook updates and tweets.
你应该已经在睡觉了，但是你仍然抱着手机不肯放手，关注最新新闻，脸书和推特更新。
It turns out that the smartphones and tablets that keep you connected and organized...may also be keeping you awake.
事实表明，让你和他人保持联系的智能手机和平板电脑也让你保持清醒。
See, our eyes perceive light in a range of wavelengths.
你知道，我们的眼睛能感觉到一定波长范围内的光线。
Different wavelengths produce different color sensations.And those sensations help tune your internal clock.
不同波长的光线产生不同的颜色。这些颜色感觉帮助调节我们的内在生物钟。
Here’s sleep researcher Brain Zoltowski.
下面是睡眠研究员Brain Zoltowski。
“One of the best biological cues we have to what time of day it is… is light. And it turns out that blue light in particular is very effective for basically predicting when morning is.”
“现在是一天的什么时间？最好的生物暗示之一就是光线。事实表明，蓝色的光线最有效地让人感觉到现在是早上。”
And guess what puts out a ton of blue light.Your ipad, your phone, your computer emit large quantities of blue light.
猜一下哪些物品释放出大量的蓝光。你的平板电脑，智能手机，电脑都发射出大量的蓝光。
That means when you’re under the covers texting,tweeting or playing your latest game obsession,you’re essentially telling your body“Hey,it’s morning!” Again.
这意味着当你躲在被子里发短信，发社交网络状态或者沉迷于最新的游戏时，你就是在告诉身体：“嘿，现在是早了。”
What you want instead is more red light,which is more abundant towards dusk.
实际上你需要的是更多红光，更预示着黑暗。
And that will help your body basically recognize‘It is now evening,and I should be preparing for sleep.’
这会让你的身体意识到：“现在是晚上了，我应该准备睡觉了。”
Your body gets that signal through melanopsin.Melanopsin is a protein that undergoes a chemical change when exposed to light.This protein hangs out in cells called,well, we’ll let the brian expert explain.
你的身体通过黑视素来获得该信号。黑视素是一种蛋白质，暴露在光线中时会经历化学变化。这种蛋白质就在一种细胞外，这种细胞叫做……我们请这位大脑专家来解释。
They’re referred to as Intrinsically Photosensitive Retinal Ganglion Cells.It’s a mouthful.
这些细胞叫做内在光敏性视网膜神经节细胞。数量很少。
Basically these cells are located deep behind the eyes where you’re going to be able to get and collect light through your normal process, but it’s just not affecting basically the same visual regions of the brain. Rather, they’re more signaling through to the Supercreasmatic Nucleus, called the SCN,where our master clock is located.
通常情况下这些细胞位于眼睛深处，通过正常的过程来收集光线。但是不会影响大脑同样的视觉区域，而是通过SCN来发射信号，这是我们的主时钟所在之处。
That master clock regulates circadian functions… everything that tells your body when to wake up and go to sleep.
主时钟调节昼夜节律，告诉你的身体何时醒来，何时睡觉。
There’s still a lot we don’t know about sleep and how it happens.
关于睡眠以及睡眠何时发生我们仍有很多未解之谜。
So what can you do in the meantime to help reset your clock?
那么，你应该怎样做才能重新设置生物钟呢？
If we basically do what our bodies naturally want,eating at the right time of day,going to sleep when we’re tired,you’ll find that you’ll get much more restful sleep.
如果我们按照身体自然的需要来做就可以了，按时吃饭，疲倦的时候去睡觉，你就会发现能获得更充分的休息。
So shut off the screens well before you hit the sack. And don’t follow this sleep researcher’s example.
所以，睡觉之前关闭智能手机和平板电脑屏幕。不要遵循这位研究人员的坏习惯。
I am a horrible example.Despite knowing a lot about these processes,every night I still fight the urge to go to sleep.
我是一个反面教材。尽管我对这些过程了如指掌，每天晚上我仍然不想按时睡觉。
I am most productive probably starting at about 10 pm at night.
我几乎每天晚上十点钟是效率最高的时候。
So most of my research and work then is being tried to be done at a time when I’m supposed to be going to sleep.
所以，我的大部分研究和工作都是在原本应该睡觉的时间完成的。
