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When there is light, don't secrete in melatonin
當有光的時候 不要分泌褪黑素
When it's dark
當周圍變得黑暗
secrete melatonin
大腦開始分泌褪黑素
So melatonin is our hormone
所以褪黑素是一種激素
for knowing whether it's day or night
讓人們知道周圍是白天還是黑夜
and whether we should be asleep or awake
我們應該睡覺還是醒來
Melatonin is often in our healthy food stores
褪黑素可以在保健食品商店買到
and over the counter remedies for sleep problems
是獲得批準的治療睡眠障礙的藥物
But it's really meant to be a hormone
但褪黑素其實是一種激素
that signals that it's getting dark outside
告訴大腦外面已經(jīng)天黑了
now that's time to go to sleep
現(xiàn)在該睡覺了
so the best use of melatonin is the sublingual type
所以褪黑素最佳的用法是舌下給藥
that you put under your tongue
也就是把藥物放在舌頭下面
that's very very very low dose
使用的劑量非常非常非常小
You take that when it's getting dark
然后你的大腦接受到天黑的信號
and then you get naturally sleepy in the right time zone
然后在正確的時區(qū)里 你會自然而然的感到困倦
So it's very effective for jet lag
所以褪黑素對克服時差很有效果
for shift workers
需要倒班工作的人
for anyone who's actually traveling out of their time zone
需要到別的時區(qū)去
and needs to be alert oriented
并且保持警醒的人都可以使用
It can be quite effective
褪黑素比較有效
but it's not a sleeping pill
但它不是安眠藥
even though it's marketed that way
盡管在投入市場時是這樣宣傳的
So the point of this slide two
所以這張幻燈片說明了一點
is that when it's dark
當外面天黑時
and you are secreting melatonin
人們便開始分泌褪黑素
and your brain says it's night time
你的大腦認為已經(jīng)到了晚上
and I'm getting sleepy and I should go to sleep
我感到很困 應該睡覺了
How many of you have the bright light's on
你們有多少人喜歡把燈開得很亮
and you are reading at bedtime
睡覺前還要看一會兒書
and you are doing these
這樣做的結(jié)果是
getting your brain very confused
你的大腦信號被打亂了
about whether it's day or night
分不清到底是白天還是黑夜
That little pulse of night light can wake you up
夜間一點點燈光都會讓人們醒來
and alert you
讓人們重新變得警醒
and have your brain think it's daytime now
讓大腦認為現(xiàn)在已經(jīng)天亮了
and you are awake and ready to start
應該醒來 然后大腦便做好了醒來的準備
So light at night should be very very minimal
所以夜間到燈光應該越暗越好
a night light when you need it
如果你在夜間需要開燈
a flash light would work fine
那么閃光燈就可以了
but not turn on the light
但不要打開電燈
and go explore the house
然后在屋子里走來走去
and get yourself all awake and eat
把自己搞得很清醒 也不要吃東西
The light from the refrigerator is too much light at night
冰箱的燈光在夜間就顯得過亮
