评论
打印
It seems like there are two types of people in the world.
世界上似乎有两种人。
Some people who are fresh as a daisy first thing in the morning and ready to get a jump on the day.
有些人早上鲜嫩可人，准备迎接亢奋的一天。
Others are sluggish and bleary-eyed before 10 AM, gripping their coffee like their life depends upon it.
其他人则在上午十点前行动迟缓，两眼昏花，手里紧握着咖啡杯，好像他们的生活就指着它一样。
Basically, you've got your morning larks and your night owls—I'm a night owl—and scientifically, those are real terms.
基本上，可以把人划分为早起的云雀和夜猫子，我是只夜猫子，这些都是真实存在的科学术语。
They refer to a person's chronotype: the particular calibration of their internal clock that leads them to naturally sleep and wake at a certain time.
它们指的是一个人的生理时钟类型：内部时钟的特定性校准，引导人们在特定时间自然地入睡和醒来。
If your chronotype doesn't line up with the people around you—like, for example, your two-year-old—you might understandably want to change it.
如果您的生理时钟与周围人不一致，比如你是两岁孩子，你可能会想改变它。
But it's not clear whether that's actually possible—and even if you could, you probably wouldn't like it.
但还不清楚这是否真的可行，即使能改，你可能也不喜欢那样做。
Like most human traits, chronotypes fall on a bell curve:
与大多数人格特征一样，生理时钟也呈钟形曲线：
Though the numbers vary between studies, roughly 10 to 20 percent of people are night owls or morning larks, and the majority of people fall somewhere in the middle.
虽然研究数据不尽相同，但大约有10%到20%的人是夜猫子或早起的云雀，大多数人都落在中间的某个地方。
And it's not just a matter of habit or preference: there's evidence that your chronotype is written in your genes.
这不仅是一个习惯或偏好的问题：有证据表明你的生理时钟是由基因决定的
A 2016 study found 15 gene variants associated with a morning chronotype, for example.
例如，2016年的一项研究发现了15种与早起的生理时钟相关的基因变体。
Most of them appeared to play roles in the body's response to light and in regulating circadian rhythms, or the daily cycles that govern most of the body's processes.
这些基因变体中的大多数似乎在身体对光的反应和调节昼夜节律中发挥着作用，或在控制身体大部分过程的日常周期中起作用。
Your chronotype also seems to be heritable.
你的生理时钟似乎也可以遗传。
You've got a better chance of being a night owl if one of your parents is, too.
如果你的父母中也有一个是夜猫子，你是夜猫子的几率就更大。
Scientists can even detect chronotypes in human cells when they're grown in culture.
科学家甚至可以在培养基中检测人类细胞的生理时钟。
In fact, researchers are working on a way to test a person's chronotype using their blood, so they can time medical treatments to match the natural rhythms of a patient's body.
事实上，研究人员正在研究一种方法，利用血液来检测个体的生理时钟，这样他们就能定时进行医疗治疗，使其与患者身体的自然节奏相匹配。
And that's because your internal clock is super important.
这是因为你的内部时钟超重要。
Nearly half of the genes in your genome follow a circadian rhythm of expression at least somewhere in your body.
基因组中近一半的基因至少在体内的某个部位遵循着昼夜节律。
That rhythm governs not only when you sleep or wake, but your body temperature, eating habits, and hormone activity.
这种节律不仅支配着入睡或醒来的时间，还支配着体温、饮食习惯和荷尔蒙活动。
This internal clock is set by a tiny region in the brain's hypothalamus called the suprachiasmatic nucleus.
这个内部时钟由大脑下丘脑中称为视交叉上核的一个微小区域设定。
Like, it decides when to dose you with melatonin to make you sleepy.
比如，它决定何时给你来点褪黑激素，让你昏昏欲睡。
If you're the type of person who doesn't get tired until 2 a.m., that might just be because your body doesn't start pumping out melatonin earlier.
如果你是那种要到凌晨两点才感到疲倦的人，那可能是因为你的身体不会更早地开始分泌褪黑激素。
But your chronotype isn't just how sleepy you are for an 8 o'clock class.
但你的生理时钟不仅表现为你在八点上课时感到困倦。
It also seems to correlate with personality.
它似乎也与人格有关。
People high in agreeableness and conscientiousness seem to be morning people, for example.
例如，和蔼可亲、认真负责的人似乎是早起者。
Studies also find that women are a little more likely to be morning people than men.
研究还发现，女性比男性更容易是早起者。
But the strongest factor linked to your chronotype is age.
但与你的生理时钟相关最重要因素是年龄。
Children generally start out with a lark-ier chronotype, then shift somewhat towards being a night owl in adolescence, and then, after that, most people become more morning-oriented the older they get.
通常，儿童开始时是云雀型生理时钟，在青春期时变成夜猫子。后来随着年龄增长，大多数人都更倾向于早起。
Whatever your age, though, if your chronotype conflicts with your day-to-day obligations, it can cause problems.
不过，无论你的年龄多大，如果你的生理时钟与日常生活相冲突，就会引发问题。
And let's be honest, those problems overwhelmingly affect night owls.
老实说，这些问题对夜猫子影响很大。
School and work tend to start early in the morning, and if your body clock doesn't want you awake until 10, you're gonna have a bad time.
上学、上班往往从早上很早就开始了，如果你的生物钟不想让你在十点之前醒来，就会比较糟糕。
This is what's known as social jet lag.
这就是所谓的社会性时差。
It's a misalignment between biological timing and society's timing that leaves a person sleep deprived.
生物性计时和社会性计时之间不一致会导致人睡眠不足。
Social jet lag isn't just unpleasant—it's unhealthy.
社交时差不仅令人不快，而且也不利于健康。
It's associated with a higher risk of obesity, insulin resistance, and depression, for starters.
首先，它与肥胖、胰岛素抵抗和抑郁症的高发风险有关。
And that might be why other studies find that night owls are less happy than morning larks overall.
这可能就是为什么其他研究发现，夜猫子总体来说比早起的云雀更不快乐的原因。
They also suffer from more depressive symptoms, they drink and smoke more, and they report more binge eating behaviors than their early-to-rise counterparts.
他们也有更多的抑郁症状，喝酒和抽烟更严重，与那些早起的同伴相比，他们报告说有更多的暴饮暴食行为。
So can you change your chronotype? Yes and no.
那么，你能改变生理时钟吗？答案既是是，也是不是。
For people with severe circadian rhythm disorders, whose internal clocks are offset dramatically from what's considered normal, there are a few standard treatments professionals turn to.
对于那些昼夜节律严重紊乱的人来说，他们的生物钟与正常人的生物钟差异很大，专业人士可以提供一些标准化疗法。
They usually involve some combination of light therapy, melatonin supplementation, and chronotherapy, where you go to bed a few hours later every night to reset your internal clock.
通常包括光疗法、褪黑激素补充疗法和时间疗法的一些组合治疗。进行这些治疗时，你每晚都要晚睡几个小时，以重置内部时钟
But it's really hard to reset your clock and keep it that way.
但重置时钟、让它能够保持是很难做到的。
For it to work, you have to get up and go to sleep at the same time every day, even on weekends.
为了能够生效，你必须每天都在同一时间起床、睡觉，即使周末也不例外。
One late night has the potential to reverse everything.
一个晚上熬夜了，就可能逆转一切。
Because, ultimately, you're fighting your DNA.
因为，你最终要与DNA抗争。
This is why it's helpful to have a person in your home who starts screaming every morning at 6:30, no matter what. You're gonna wake up.
这就是为什么让一个人每天早上六点半在你的家里尖叫是有帮助的，不管怎样，你会醒来。
The healthiest thing anyone can do, regardless of chronotype, is get enough sleep.
不管生理时钟是哪种，任何人都能做到的最健康的事，就是获得充足的睡眠。
So if social jet lag makes people sleep deprived, and changing chronotypes is next to impossible, there's only one real option.
所以，如果社会时差导致人们睡眠不足，而且改变生理时钟几乎不可能时，就只有一个选择了。
Society has to change.
必须改变社会。
Schools and workplaces have to accept the fact that different people have different internal clocks, and what's a perfect hour for one person could spell disaster for someone else.
学校和公司必须接受这样一个事实：不同的人有不同的内部时钟。对一个人来说完美的时间，可能会给其他人带来灾难。
And the good news is that things are changing—slowly.
好消息是情况正在缓慢改变。
In 2014, the American Academy of Pediatrics officially recommended that schools start no earlier than 8:30, for example.
例如，2014年，美国儿科学会正式建议学校的上学时间不早于八点半。
And the number of workplaces that offer flexible schedules and remote work is steadily increasing.
提供灵活的时间安排和远程办公的公司数量正在稳步增加。
But until there's more public understanding and accommodation for individual chronotypes, there's going to be a sizeable portion of the population that just really needs their coffee.
但是，除非有更多的公众能够理解并适应个人的生理时钟，否则将有相当一部分人需要靠咖啡度日。
We've got an exciting announcement!
我们有一个激动人心的消息！
We just launched Universe Unboxed—science experiment kits from all of us here at SciShow!
我们刚在科学秀上发布了新摄制的宇宙科学实验包拆箱秀节目！
Universe Unboxed kits are packed with experiments designed for kids elementary school-aged or older.
宇宙科学实验包中包含为年龄在小学或更大的孩子设计的实验。
Like, you know, in their late 30s.
比如，接近40岁的人。
Each kit teaches specific science concepts, but we didn't stop there!
在每个实验包中，我们还解释了特定的科学概念，但我们还更进一步。
In each, we also explain how scientists use those concepts and how they matter in the real world.
我们还解释了科学家如何使用这些概念，以及这些概念在现实世界中的重要性。
Like, in the Brain Teaser kit, you can learn about how gravity works—and how you can use it to make a seemingly impossible stack of nails.
比如，在Brain Teaser工具包中，你能了解重力的运作原理，以及如何应用重力搭建看似不可能的钉子堆栈。
And while that might seem like a silly game, it's the kind of thinking engineers have to do when they design structures to be topple-resistant.
虽然它看起来像是个蠢蠢的游戏，但工程师们在设计结构以防止倒塌时必须这样思考。
I've done all the experiments myself and made video demonstrations, so you can see how they're done.
我自己操作了所有的实验，并做了视频演示，所以你们可以看到它们是如何完成的。
And they were really fun and weird and surprising!
它们真的很有趣，很奇怪，也让人惊叹不已！
If you want to try them out, too, you can find Universe Unboxed kits at a store near you, or at UniverseUnboxed.com.
如果你也想练练手，可以在附近的商店或UniverseUnboxed.com网站上找到宇宙科学实验包。
