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When there is light, don't secrete in melatonin
当有光的时候 不要分泌褪黑素
When it's dark
当周围变得黑暗
secrete melatonin
大脑开始分泌褪黑素
So melatonin is our hormone
所以褪黑素是一种激素
for knowing whether it's day or night
让人们知道周围是白天还是黑夜
and whether we should be asleep or awake
我们应该睡觉还是醒来
Melatonin is often in our healthy food stores
褪黑素可以在保健食品商店买到
and over the counter remedies for sleep problems
是获得批准的治疗睡眠障碍的药物
But it's really meant to be a hormone
但褪黑素其实是一种激素
that signals that it's getting dark outside
告诉大脑外面已经天黑了
now that's time to go to sleep
现在该睡觉了
so the best use of melatonin is the sublingual type
所以褪黑素最佳的用法是舌下给药
that you put under your tongue
也就是把药物放在舌头下面
that's very very very low dose
使用的剂量非常非常非常小
You take that when it's getting dark
然后你的大脑接受到天黑的信号
and then you get naturally sleepy in the right time zone
然后在正确的时区里 你会自然而然的感到困倦
So it's very effective for jet lag
所以褪黑素对克服时差很有效果
for shift workers
需要倒班工作的人
for anyone who's actually traveling out of their time zone
需要到别的时区去
and needs to be alert oriented
并且保持警醒的人都可以使用
It can be quite effective
褪黑素比较有效
but it's not a sleeping pill
但它不是安眠药
even though it's marketed that way
尽管在投入市场时是这样宣传的
So the point of this slide two
所以这张幻灯片说明了一点
is that when it's dark
当外面天黑时
and you are secreting melatonin
人们便开始分泌褪黑素
and your brain says it's night time
你的大脑认为已经到了晚上
and I'm getting sleepy and I should go to sleep
我感到很困 应该睡觉了
How many of you have the bright light's on
你们有多少人喜欢把灯开得很亮
and you are reading at bedtime
睡觉前还要看一会儿书
and you are doing these
这样做的结果是
getting your brain very confused
你的大脑信号被打乱了
about whether it's day or night
分不清到底是白天还是黑夜
That little pulse of night light can wake you up
夜间一点点灯光都会让人们醒来
and alert you
让人们重新变得警醒
and have your brain think it's daytime now
让大脑认为现在已经天亮了
and you are awake and ready to start
应该醒来 然后大脑便做好了醒来的准备
So light at night should be very very minimal
所以夜间到灯光应该越暗越好
a night light when you need it
如果你在夜间需要开灯
a flash light would work fine
那么闪光灯就可以了
but not turn on the light
但不要打开电灯
and go explore the house
然后在屋子里走来走去
and get yourself all awake and eat
把自己搞得很清醒 也不要吃东西
The light from the refrigerator is too much light at night
冰箱的灯光在夜间就显得过亮
