TED演讲：睡眠如何影响你的情绪？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Melatonin is a hormone, often called the hormone of darkness, | 美拉图宁是一种激素,常被称为黑暗的激素, |
| 0:05 | simply because melatonin tells your brain and your body that it's nighttime and that it's time to sleep. | 只是因为梅拉托宁告诉你的大脑和身体 这是晚上,是时候睡觉。 |
| 0:12 | Melatonin is naturally produced by your brain, | 美拉图宁是大脑自然产生的 |
| 0:15 | and it's released by a very small gland deep within your brain called the pineal gland. | 它被大脑深处的一个很小的腺体释放出来 叫做松果腺. |
| 0:21 | However, you can also buy melatonin in certain countries, | 不过,你也可以在某些国家购买梅拉托宁, |
| 0:25 | and some people will try to use it as a sleep aid. | 一些人会尝试用它做睡眠辅助。 |
| 0:29 | But melatonin isn't quite as effective as you may think. | 但麦拉东宁没有你想得那么有效 |
| 0:38 | For example, if you pull together all of the recent scientific studies on sleep and melatonin, | 例如,如果你把最近所有关于睡眠和梅拉托宁的科学研究结合起来, |
| 0:45 | which is a technique that we call a meta-analysis, | 我们称之为元分析的技术 |
| 0:48 | we've discovered that melatonin only increases the speed with which you fall asleep by 3.9 minutes | 我们发现梅拉托宁只会提高你睡着的速度3.9分钟 |
展开字幕全文（26 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Melatonin is a hormone, often called the hormone of darkness, | 美拉图宁是一种激素,常被称为黑暗的激素, |
| 2 | simply because melatonin tells your brain and your body that it's nighttime and that it's time to sleep. | 只是因为梅拉托宁告诉你的大脑和身体 这是晚上,是时候睡觉。 |
| 3 | Melatonin is naturally produced by your brain, | 美拉图宁是大脑自然产生的 |
| 4 | and it's released by a very small gland deep within your brain called the pineal gland. | 它被大脑深处的一个很小的腺体释放出来 叫做松果腺. |
| 5 | However, you can also buy melatonin in certain countries, | 不过,你也可以在某些国家购买梅拉托宁, |
| 6 | and some people will try to use it as a sleep aid. | 一些人会尝试用它做睡眠辅助。 |
| 7 | But melatonin isn't quite as effective as you may think. | 但麦拉东宁没有你想得那么有效 |
| 8 | For example, if you pull together all of the recent scientific studies on sleep and melatonin, | 例如,如果你把最近所有关于睡眠和梅拉托宁的科学研究结合起来, |
| 9 | which is a technique that we call a meta-analysis, | 我们称之为元分析的技术 |
| 10 | we've discovered that melatonin only increases the speed with which you fall asleep by 3.9 minutes | 我们发现梅拉托宁只会提高你睡着的速度3.9分钟 |
| 11 | and only increases the quality of your sleep, what we call your sleep efficiency, | 只会提高你的睡眠质量 我们称之为睡眠效率 |
| 12 | by just 2.2 percent. | 仅2.2%。 |
| 13 | And this is very understandable since the role of melatonin is primarily in regulating | 这是可以理解的 因为蛋白质的作用主要是调节 |
| 14 | the timing of your sleep rather than being involved in the generation of sleep itself. | 睡觉的时间 而不是参与 生成睡眠本身。 |
| 15 | That's down to a very different set of brain mechanisms. | 这是非常不同的大脑机制。 |
| 16 | It's also important to understand that melatonin is not well regulated | 同样重要的是要明白,梅拉托宁没有很好的管理 |
| 17 | as a supplement in several countries. | 作为几个国家的补充。 |
| 18 | As a result, the purity and the strength of melatonin that you buy is often unreliable. | 因此,你购买的蛋白素的纯度和强度往往不可靠. |
| 19 | So if you're looking to optimize your sleep, it's best to focus on the basics, | 所以,如果你想要优化你的睡眠, 这是最好的专注于基础, |
| 20 | the things that we know make a real difference. | 我们所知道的事物 真正改变了。 |
| 21 | Things such as regularity, keeping your bedroom cool at night, getting darkness in the evening, | 常态 晚上保持卧室凉爽 晚上变得黑暗 |
| 22 | for example, trying to dim down half of the lights in your house in the last hour before bed, | 例如,在睡觉前的最后一小时, 试图把家里一半的灯光暗下来, |
| 23 | and then reverse engineering this by getting plenty of natural daylight in the morning hours. | 然后逆向工程,在上午获得大量的自然日光。 |
| 24 | And finally, try to get some form of physical activity each day. | 最后,尝试每天得到某种形式的身体活动。 |
| 25 | These things are much more likely to help your sleep | 这些东西更容易帮助你入睡 |
| 26 | rather than looking to melatonin for some kind of sleep assistance. | 而不是寻求麦拉东宁 某种睡眠帮助。 |
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