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Many of us watch TV or play games on our phones at night to unwind and switch into rest mode.
我们许多人到了晚上会在手机上看电视玩游戏，让自己放松，进入到休息状态。
But more and more research says watching TV in bed or falling asleep in front of the TV is really bad for your health.
但是越来越多的研究表明，在床上看电视或在电视机前睡觉有损健康。
With all the streaming services releasing full seasons as once, it's easy to get sucked in and say “just one more” until suddenly it's 3am and you've spent half your sleep hours yelling at Dustin and the Demogorgon!
而当所有节目源源不断，同时呈现在你眼前时，你很容易沉溺其中，告诉自己“就再看一个”，然后突然发现已是凌晨三点，一半的睡眠时间都给了“达斯廷和魔神”！
Then, when you DO finally crawl into bed, you probably toss and turn and can't sleep.
然后，当你最后爬上床时，你可能辗转反侧，无法入眠。
Because not only are you staying up and getting all riled up, but the light coming out of the TV itself is secretly messing with your body clock!
因为你不仅仅是熬夜，打乱了一切，而且但是电视本身发出来的光就已经在不知不觉中扰乱了你的生物钟！
Humans naturally have a roughly 24-hour circadian cycle — for night owls it's a little longer and for early birds it's a little shorter.
自然状态下，人类大约以24小时为一个生理周期——对于“夜猫子”来说，时间长点，对于“早鸟儿”来说，时间短点。
For humans, the cycle is highly influenced by light -- evolution tells us that when it's light out we're awake and when it's dark we sleep -- which makes light a driver of our body clock.
对人类来说，这一生理周期严重受光影响——进化经验告诉我们，光亮时，我们清醒，黑暗时，我们睡觉——这样，光就驱动了我们的生物钟。
Electric lighting has kinda knocked that out of whack, and the devices we use have an even stronger effect.
而电力照明与此不同，它们的效果更加强大。
So, why you can't sleep after Leslie Knope's recall, isn't just your frustration, but also specifically the type of light TVs emit.
那么为什么你想起Leslie Knope之后，就睡不着了呢？这不光是因为你心烦意乱，还因为电视发射出来的光线会影响你睡眠。
TVs are mainly LCDs or LEDs, which emit a lot of high-frequency blue wavelengths of light.
电视主要有LCD或LED两种，它们会发出许多高频蓝光。
Blue wavelengths boost attention and reaction times, but but blue also has the strongest ability to offset our body clocks.
蓝色波长可以提高注意力，缩短反应时间，但是蓝色也能在很大程度上摧毁我们的生物钟。
A certain type of photoreceptor cell in our eyes called melanopsin retinal ganglion, send signals to the suprachiasmatic nucleus, essentially the brain's master clock.
我们眼睛中，有一种感光细胞名为视网膜神经节，它们将信号发送至超交叉神经核，而超交叉神经核基本就是大脑的主时钟。
Blue light tricks it into thinking it's daytime.
蓝光骗它，让它将夜晚想象成白天。
When hit with blue, the SCN suppresses secretion of the hormone melatonin that helps us sleep, and affects a host of other factors.
当接收到蓝光时，下丘脑视交叉上核就会抑制褪黑素分泌，还会影响诸多其他因素，而褪黑素实际上起着助眠作用。
And it's not just TVs!
还不只是电视哦！
Tablets, phones and laptops all have this same blue problem.
平板电脑、手机和笔记本电脑都同样会发射蓝光。
As more and more of us take our phones to bed and text or check Instagram late at night, we're getting the same blue light effects.
越来越多的人们晚上会在床上看手机，发信息，查看Instagram，我们都同样受着蓝光的影响。
I know a lot of people use TV or scrolling social media to relax your brains; it is one of the most passive activities we can do.
我知道很多人应用电视或滚动社交媒体来放松大脑，而这一活动相当被动。
But even though it's good for relaxing, it's not good for falling asleep.
但即便它利于放松，也不利于入睡。
Blue light can delay your REM cycle enough to disrupt sleep, and if you're staying up later to watch TV, the little sleep you are getting is going to be worse quality, which can lead to a bunch of other problems.
蓝光可以延迟你的REM周期，而这足以扰乱睡眠，如果你熬夜看电视，所剩无几的睡眠，质量也会越来越差，这可能会导致一系列其他问题。
And sadly, our devices aren't the only culprits.
可悲的是，我们的电子设备并非唯一的罪魁祸首。
Energy-efficient lighting also emits more blue wavelength light which raises a separate environmental concern at odds with personal health.
节能灯也会发出更多的蓝光，这会引起与个人健康无关的环境问题。
The solution could be as simple as the right protection against blue light for night owls, filters that cut blue light in favor of a reddish tint which you can get for your phone,
这个解决方案非常简单，就像保护“夜猫子”免受蓝光伤害一样，把蓝光滤掉只留手机发出的红光部分，
or you could just do my favorite thing, reading a real, paper book before bed.
或者你也可以做做我最喜欢的事，在入睡前，阅读一本真正纸质的书。
For more science in your day, be sure to subscribe to Seeker, and if you're curious about what happens when those TV binges go on, Jules has the details on what sleep deprivation does in this video.
想要获取更多科学内容，请您订阅《科学探索之旅》，如果你对疯狂看电视的后果感到好奇，本视频中，朱勒会给您带来关于“剥夺睡眠”的细节内容。
And in case you were wondering, watching TV on your laptop in bed is just as bad, not a loop hole. Thanks again for watching.
怕你不知道，（告诉你），在床上看笔记本电脑同样糟糕，那可不是个空子。再次感谢收看。
