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So you want to keep it as dark as possible
所以应该尽可能的降低灯光的亮度
How this then works out is in our actual cues
这种接受白天黑夜信号的能力
for day and night in our genetic of course
置于我们的基因当中
but we tend to be day people
但人类仍然属于日间活动的动物
and we have 24-hour rhythm
我们的24小时周期
that are situated with light and dark
是为白天和黑夜而设定的
And light and dark are more powerful time cues
光明和黑暗给了我们强烈的时间暗示
If we in a cave
如果我们生活在洞穴之中
we don't know it's day or night
我们不知外面是白天还是黑夜
we start to drift off
那么我们的生物钟就会后移
and our cycles become more like 25 hours
变成大约为25小时一个周期
so we tend to face delay
所以我们的生物钟会推后
which we all do on Friday nights, don't we?
我们在周五晚上就是这样的 对吗
It's easier to stay up later on Friday and Saturday night
周五和周六晚上我们通常睡得很晚
and then what happens on Sunday night
那么到了周日晚上
when we have to go to bed earlier
我们想早睡一点
it's very hard to phase in advance our rhythms
结果发现很难将生物钟往前调整
Light and dark cues are more sensitive to more people
很多人对光明和黑暗都很敏感
but others respond to just the habitual daytime meals
但其他人主要是根据习惯性的三餐时间作息
at the same time every day
例如每天同一时间就餐
getting up at the same time every day
同一时间起床
helps you keep in train to your rhythm
帮助你维持你的生活节奏
I think the story earlier about getting ready for a trip
前面讲到了旅行前准备行李的故事
a lot of time I think
很多时候我都认为
jet lag is really nothing more than that sleep deprivation
时差反应其实就是
you had the night before trying to get ready for the trip
开始旅行的前一晚不睡觉
But it really is a true situation
但时差反应所涉及到的却是一种真实的情境
where you are out of scene in your brain with
也就是你脱离了
what the day and night look like
大脑习以为常的白天黑夜的环境
They do know from some studies that for every hour
通过研究人们发现
you shift it
人们需要时间才能适应一个小时的时差
So if I went to New York City three hours
如果我到纽约去呆3个小时
it will take me three days for every hour
那么每一个小时需要我用三天时间来适应
So about 9 days to actually get into the new time zone
所以按照我在这个时区的正常生理节奏
in my normal rhythm which starts there
我需要9天时间才能适应新的时区
If I just want to be in New York for a day
如果我只在纽约呆一天
a party, go to a play that night
参加一个聚会 晚上看一场演出
and come right back
完了之后马上回来
I don't want to get to be a New York person
那么我不需要适应纽约的时间
I want just to stay in my California time zone
我只需要仍然保持我的加州时间感
and I don't want to get all the light exposure in New York
在纽约时避免晒太阳
