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I want to get back to my city by the Bay
然后回到旧金山的湾区
and get the light in the normal cycle
像平时一样正常的接受阳光照射
So you don't get to jet lag for short trips
所以短途旅行不会出现时差反应
So here's a cartoon
这里有一副漫画
sort of depiction of temperature rhythms
显示的是人体体温变化曲线
and how we look at chrono-type
以及我们如何看待人们的时间类型
Chrono-type or our time of day
时间类型是指一天当中
feeling best is related to light and dark
由光明和黑暗引发的人体最佳感受
and shifts when we actually secrete melatonin
以及人体分泌褪黑素所带来的时差感到推移
and our body temperature rhythms
以及人体体温变化周期
These are oral temperatures taken in a group of young people
这里显示的是一组年轻人的口腔温度
but what they point out is that
图上显示出
if you are a morning person
如果你属于早晨类型的人
you have a peak in your daytime activity
那么你一天当中活动的峰值
the afternoon about 4 o'clock
出现在下午4点
And the later
然后
the trough in your rhythm is about 4 in the morning
你的生理节奏的波谷出现在早上4点
If you are an evening person
如果你属于傍晚类型的人
you are likely to be later
那么你的波峰会出现得比较晚
and have your morning trough later in the day
早晨的波谷出现得也比较晚
So how many of you feel like you are larks?
你们有多少人觉得自己属于百灵鸟类型的人?
You get up early in the morning
你们早晨起得很早
you are much better in the morning?
早上的状态较好?
Ok, so you are a morning person
好的 所以你属于早晨类型的人
Your temperature is pretty much like that
你的体温和这里显示的比较类似
You want to wake up at about 2 hours
在你的体温达到最低值之后两个小时
after your lowest body temperature
你就会醒来
it's very hard to wake up at 4 in the morning
早上4点醒来不太容易
But once your temperature starts to increase
但一旦你的体温不再升高
you are starting to alert and wake up
你就变得越来越警醒 很快就要醒来了
How many of you are more evening people?
你们有多少人属于傍晚类型的人?
Ok, you are this later peak
好的 你的波峰出现得比较晚
Your temperature in the morning doesn't even bottom out
你早上的体温
until about 8 in the morning
到8点才降到波谷
and you don't want to get up till about 10 or 11
10点或11点你才会有想起床的感觉
It's very hard to get up
起床很困难
but you do
但是不得不起来
because of work schedules and so on
因为你必须要上班
So then you drink caffeine to wake yourself up
所以你必须喝咖啡保持清醒
and stay more alert
和灵敏度应变能力
So you can counter some of these
你可以克服这些问题
but this pattern explains a lot of issues with how we behave
但这个模式对我们的行为作出了解释
Now there are more women who are morning people
很多女性都属于早晨类型的人
