高阶科学|第95集：自测版纯净原声

1

Every night,

almost everyone on the planet

enters into

a state of unconsciousness and paralysis.

每天晚上，地球上幾乎每個人

都會進入無意識和癱瘓的狀態。

But what is really happening

inside the body

when we drift off?

但是，當我們漸漸入睡時，

身體裡究竟發生什麼事？

And what's the impact

if we don't get enough sleep?

此外，要是我們睡眠不足，

對我們又有什麼影響？

2

Sleep is regulated

by ur circadian rhythm,

or body clock, located in the brain.

睡眠由腦內的晝夜節律 / 生理節奏

或生理時鐘所管理。

* circadian 生理節奏的

The body clock responds to light cues,

生理時鐘

對光信號有所反應，

ramping up production

of the hormone melatonin at night

and switching it off

when it senses light.

在夜晚會加速賀爾蒙－褪黑激素的分泌，

並在感應到光線時關閉。

3

There are 4 stages of sleep

that the body experiences

in cycles throughout the night.

身體整個晚上

會經歷四個階段的睡眠週期。

On a good night,

we cycle through these stages

4 or 5 times.

在正常的夜晚，

這些階段我們會循環四至五次。

4

Stages 1 and 2 are light sleep.

第一和第二階段為淺眠期。

This is a transition

from being awake to falling asleep.

這是從意識清醒

到入睡的過渡期。

Heart rate and breathing begin to slow,

心率和呼吸開始減慢，

body temperature falls,

and muscles may twitch.

體溫下降，而且肌肉可能會抽搐。

5

Stage three is sometimes

referred to as delta sleep

第三階段有時也稱為

三角洲 / 河口睡眠，

because of the slow delta brainwaves

that are released during this stage.

因為在此階段會釋放緩慢的三角腦波。

This is the first stage of deep sleep,

這是深度睡眠的第一階段，

where our cells

produce the most growth hormone

to service bones and muscles,

allowing the body to repair itself.

我們細胞會產生

最大量的生長激素

提供給骨頭和肌肉，

讓身體進行自我修復。

6

Stage 4 is where we begin to dream.

第四階段我們會開始做夢。

The body creates chemicals

that render it temporarily paralyzed

so that we do not act out our dreams.

身體會分泌化學物質，

使身體暫時癱瘓，

這樣我們就無法做出夢裡的動作。

7

In this stage,

the brain is extremely active and our eyes,

although closed,

dart back and forth

as if we were awake.

在此階段，大腦會非常活躍，

雖然我們的眼睛閉著，

但會來回快速移動，

彷彿我們醒著一樣。

8

Humans roughly spend 1/3 of their lives asleep.

人類生命中約有三分之一的時間在睡眠上。

Modern lifestyles, stress,

and the proliferation of technology mean that

people are sleeping far less today

than they were a century ago.

現代生活方式、壓力、以及科技的快速進步，

代表現代人的睡眠時間

遠少於一個世紀前的人類。

9

Sleeping less than 7 hours per day

is associated with

an increased risk of

developing chronic conditions,

which could reduce life expectancy.

每天的睡眠時間少於 7 小時，

與增加罹患慢性疾病的風險有關，

進而可能降低預期壽命。

So for a healthier, longer life,

get some shuteye.

因此，為了要活得更健康、更長壽，

就得多睡一點。

[課程製作] 00

[材料來自] The tsimonocE (倒)

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