Turn Up the Lights
开灯

In my posts on sleep hacking, I’m forever encouraging people to turn the lights down at night because bright lights keep you awake. For three or four hours after you are exposed to bright white light, your body will not make melatonin, the sleep hormone required for deep sleep. You will live longer and sleep better if you avoid bright lights at night. However, if you really want to stay up late, you can turn up the lights and it will help enormously.
在我所写的关于破解睡眠的帖子中，我总会建议人们晚上关灯，因为灯光会让你保持清醒。当你在明亮的白光下暴露了三四个小时后，你的体内就不会产生褪黑素，这是进入深度睡眠的必要激素。当你在夜间避免强光照射时，你就会寿命更长，睡眠更好。不过，如果你真的想晚点儿睡，你可以开着灯，这会大大帮助你清醒。

All of these work, but if you stay up really late, expect to pay for it the next day or the next night as your body’s melatonin production may shift similar to what happens when you have jet lag. Melatonin supplementation may help with this. You also can build up a sleep debt, which means you may want to take a nap to help pay it off. However, research has proven that people can learn to sleep more efficiently.
当你真的熬夜很晚，以上所有这些工作将让你在第二天或第二天晚上付出代价，因为你体内的褪黑素生成会让你感觉像有时差一样。补充褪黑素会有效缓解这种情况。你也可以建立睡眠负债，也就是说打个小盹来缓解睡眠不足的问题。然而，研究也证明了人们可以学着提高睡眠效率。