評論
打印
So you want to keep it as dark as possible
所以應(yīng)該盡可能的降低燈光的亮度
How this then works out is in our actual cues
這種接受白天黑夜信號的能力
for day and night in our genetic of course
置于我們的基因當(dāng)中
but we tend to be day people
但人類仍然屬于日間活動的動物
and we have 24-hour rhythm
我們的24小時周期
that are situated with light and dark
是為白天和黑夜而設(shè)定的
And light and dark are more powerful time cues
光明和黑暗給了我們強烈的時間暗示
If we in a cave
如果我們生活在洞穴之中
we don't know it's day or night
我們不知外面是白天還是黑夜
we start to drift off
那么我們的生物鐘就會后移
and our cycles become more like 25 hours
變成大約為25小時一個周期
so we tend to face delay
所以我們的生物鐘會推后
which we all do on Friday nights, don't we?
我們在周五晚上就是這樣的 對嗎
It's easier to stay up later on Friday and Saturday night
周五和周六晚上我們通常睡得很晚
and then what happens on Sunday night
那么到了周日晚上
when we have to go to bed earlier
我們想早睡一點
it's very hard to phase in advance our rhythms
結(jié)果發(fā)現(xiàn)很難將生物鐘往前調(diào)整
Light and dark cues are more sensitive to more people
很多人對光明和黑暗都很敏感
but others respond to just the habitual daytime meals
但其他人主要是根據(jù)習(xí)慣性的三餐時間作息
at the same time every day
例如每天同一時間就餐
getting up at the same time every day
同一時間起床
helps you keep in train to your rhythm
幫助你維持你的生活節(jié)奏
I think the story earlier about getting ready for a trip
前面講到了旅行前準備行李的故事
a lot of time I think
很多時候我都認為
jet lag is really nothing more than that sleep deprivation
時差反應(yīng)其實就是
you had the night before trying to get ready for the trip
開始旅行的前一晚不睡覺
But it really is a true situation
但時差反應(yīng)所涉及到的卻是一種真實的情境
where you are out of scene in your brain with
也就是你脫離了
what the day and night look like
大腦習(xí)以為常的白天黑夜的環(huán)境
They do know from some studies that for every hour
通過研究人們發(fā)現(xiàn)
you shift it
人們需要時間才能適應(yīng)一個小時的時差
So if I went to New York City three hours
如果我到紐約去呆3個小時
it will take me three days for every hour
那么每一個小時需要我用三天時間來適應(yīng)
So about 9 days to actually get into the new time zone
所以按照我在這個時區(qū)的正常生理節(jié)奏
in my normal rhythm which starts there
我需要9天時間才能適應(yīng)新的時區(qū)
If I just want to be in New York for a day
如果我只在紐約呆一天
a party, go to a play that night
參加一個聚會 晚上看一場演出
and come right back
完了之后馬上回來
I don't want to get to be a New York person
那么我不需要適應(yīng)紐約的時間
I want just to stay in my California time zone
我只需要仍然保持我的加州時間感
and I don't want to get all the light exposure in New York
在紐約時避免曬太陽
