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3分钟了解昼夜节律和你的生物钟 – 译学馆
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3分钟了解昼夜节律和你的生物钟

The Circadian Rhythm and Your Biological Clock in 3 Minutes

(猴子叫声)
[monkey cry]
为什么大多数人在下午犯困?
Why do most people get sleepy in the afternoon?
为什么人们在早上十点左右感到清醒精力充沛?
Why do they feel alert and energized around 10 in the morning?
好吧 一个叫昼夜节律的东西指导
Well, there is something that guides how we feel throughout the day
我们一整天的感觉
called the circadian rhythm.
这是一种自然发生的
This is a rhythm that is naturally occurring
建立在人体系统的基础上的
and is built into the systems of the human body
与动植物相同的节律
along with plants and animals.
昼夜节律的术语诞生于十九世纪五十年代
The term, circadian rhythm, was developed in the 1950s by a man
一位名为Franz Hallberg的人从拉丁语
named Franz Hallberg who derived the term from the Latin words
意为“大约”的circa和意为“一天”的diem中得到这个术语
circa which means “about” and diem which means “day”.
因此 这个词语逐字译为“大约一天的节律”
Therefore, the word literally translates into “about a day rhythm”.
虽然这个术语相对比较现代
Even though the term is relatively modern,
科学家已经知道这个节律上千年了
scientists have been aware of this rhythm for thousands of years.
埃及人和希腊人都对昼夜节律有一些了解
Both the Egyptians and the Greeks had some understanding of the circadian rhythm.
生物钟必须遵循几项标准
There are several criteria that a biological circadian rhythm must follow.
第一 它必须持续大约24小时
First, it must last around 24 hours.
第二 这种节律可以在接触光和热时被重置
And second, the rhythm can be reset by exposure to light and heat.
这种现象可以通过我们跨过有时差的时区
This phenomenon can be seen as we travel across time zones
而我们的身体缓慢适应了新的当地时间的例子看出
in the jetlag as our body slowly adapt to the new local time.
近日 有研究表明破坏我们的昼夜节律
Recently, it has been concluded that disruptions to our circadian rhythm
会引发健康问题
can cause health problems.
长期破坏昼夜节律已被证明会引起
Chronic disruptions of the circadian rhythm has been shown to cause
疲劳 失眠 有时联系到肥胖和糖尿病
fatigue, insomnia and is at times linked to obesity and diabetes.
此时此刻 你可能想知道
At this point, you might be wondering
在这24小时的循环里发生了什么
what happens during this 24-hour cycle,
在这个节律中到底发生了什么
what exactly happens during this rhythm.
如果你取正常的一天从日出到(第二天)日出分解
If you take a normal day and break it down from sunrise to sunrise,
大概是这样的
it may look something like this.
在早上
In the morning time,
我们的身体经历了血压急剧上升
our body experiences its sharpest rise in blood pressure
和褪黑素分泌减少
and a reduction in the secretion of melatonin.
这些出现引起我们机体感觉清醒
These occurrences cause our bodies to feel awake.
近期发现早起享用一杯咖啡
It has been recently discovered that enjoying a cup of coffee first thing
可能对你的一天产生反作用
might be counterproductive to your day.
事实上 清晨
In fact, early in the morning,
我们的机体有最高水平的使我们自然地
our bodies have the highest level of a hormone called cortisol
感觉更清醒的叫皮质醇的激素
which makes us naturally feel more awake.
而咖啡因和咖啡会妨碍皮质醇生成
The caffeine and coffee actually interferes with cortisol production,
机体因此产生少量激素
your body makes less of it accordingly,
机体会更依赖咖啡因来保持清醒
in the body then relies more on the caffeine to feel awake.
依照这个逻辑
By this logic then,
在下午喝一杯咖啡更好
it is better to have a cup of joe in the early afternoon
以便机体不再依赖咖啡因来保持清醒
so that the body does not become as dependent on caffeine to feel alert.
在下午 我们的机体有最佳的协调 反应时间
In the afternoon, our bodies have the best coordination, reaction time,
心血管效能和肌肉力量
cardiovascular efficiency and muscular strength.
这解释了为什么许多世界纪录
This gives us an explanation as to why so many world records
在下午被打破
are broken in the late afternoon.
在晚上 我们身体温度开始降低
In the evening time, our body temperature begins to increase
褪黑素分泌也减少
along with the secretion of melatonin,
给我们的机体发出现在是晚上
signaling to our bodies that it’s night time
要睡觉了的信号
and it’s time to go to sleep.
我们在凌晨2点左右到达了我们最深的睡眠阶段
We hit our deepest stage of sleep around two o’clock in the morning.
利用这个信息是过充实而快乐的生活的关键
Using this information is key to living a productive and happy life.
毕竟 这是我们自然的一部分
After all, it’s part of our nature
对抗自然的斗争并不容易
and the fight against nature is not easily won.
不管怎样 现在是下午5点左右了
Anyways, it’s about 5:00 in the afternoon right now
我要继续前行准备我的下午跑了
so I’m going to go ahead and get ready for my afternoon run.
感谢倾听
Thank you for listening
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视频概述

昼夜节律这一说法已经存在了上千年,解释了你一整天的感觉。破坏节律引发诸多健康问题,你还敢修仙吗?

听录译者

【MED】恩来

翻译译者

【MED】恩来

审核员

W

视频来源

https://www.youtube.com/watch?v=AZUeKoD_3y0

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