Sleeping is the best. Waking up is the worst! Five more minutes, Mom! But that never really helps, does it?
睡覺最棒了。起床最討厭了!再睡五分鐘啦，老媽!不過那從來沒有真的有用，對吧？
Hey there, snoozers! Trace here for DNews. Thanks for watching, and check this out! New set! It's awesome.
嗨，貪睡蟲們!我是 DNews 頻道的 Trace。謝謝你們收看，然後看看這個!新佈景!超讚的。
I had a roommate in college whose alarm went off at 7:15 for his eight a.m. class—the radio, as loud as the volume would go. He didn't even flinch or wake up, but I almost hit the ceiling; it scared me so much. We've done lots of videos on sleep. We even actually have a sleep playlist you can check out. But waking up?! Some days I just don't wanna get up...
我大學有一個室友的鬧鐘會在七點十五分響起， 因為他早上八點有課－－收音機那種，叫到最大聲。他根本連動一下或醒來都沒有，但我卻嚇到差點撞到天花板；那把我嚇個半死。我們做過許多關於睡眠的影片。我們甚至有個你可以看一下的睡眠影片清單。不過起床？!有幾天我就是不想起床啊...
Social jet lag, or the idea that we have to wake up before our natural rhythms want us to wake up, affects 70 percent of the population according to a study in Current Biology. And difficulty waking up is called "sleep inertia." A 2013 study in PLOS ONE describes it as a temporary period of reduced alertness and impaired performance. Scientific symptoms of sleep inertia are poor memory and reaction time, inability to perform basic math, and the suffering of alertness or attention. These symptoms can persist for an hour and usually occur when you wake up during slow-wave sleep.
社會性時差，或我們得在生理時鐘要我們醒來前起床的那種念頭，根據《當代生物學》期刊的一項研究指出，影響了百分之七十的人口。而很難起床的現象叫作「睡眠惰性」。《PLOS ONE》期刊一項 2013 年的研究將此形容為短期的靈敏度降低和表現能力下降。睡眠惰性在科學上的症狀為記憶力變差和反應時間變慢、無法運算基本數學，以及受敏銳度和注意力下降所苦。這些症狀可以持續一個小時，而且通常在你從慢波睡眠醒來時發生。
Sleep comes to humans in order, across four stages. Stage one is the transition from wakefulness to a light sleep. During this five- to 10-minute stage, the electrical signals pulsing through your brain form theta waves. The next 20 minutes is stage two. The brain's producing rapid burst of activity called "sleep spindles," and the heart rate slows and body temperature fluctuates and dips. Stage three is slow-wave sleep, or delta sleep. This lasts about an hour, and brain activity comes in the form of delta waves. People in this stage aren't responsive when you call their name, and abnormal behaviors like bedwetting or sleepwalking are a part of the end of this stage. That's where you get to stage four. That's famous REM sleep, when dreams happen—everybody knows about that.
睡眠是按順序發生在人身上的，會經過四個階段。第一階段是從清醒進到淺層睡眠的過渡階段。在這五到十分鐘的時期，通過大腦的電子訊號會形成 theta 波。接下來二十分鐘是第二階段。大腦正產生大量活動，稱為「睡眠紡錘波」，而心跳會減緩且體溫持續變化並下降。第三階段是慢波睡眠，或稱 delta 睡眠。此階段會持續約一個鐘頭，而大腦活動會以 delta 波的形式出現。處於此睡眠階段的人在你叫他們名字時不會有反應，而像尿床或夢遊那些奇怪的行為是這階段結尾的一部分。那就是你進到第四階段的地方。著名的快速動眼期睡眠，夢境在此時產生－－大家都知道這件事。
When you fall asleep, you go through stage one, and then to stage two, then three, four, then back to two, then three, four, then back to two. You'll do this four or five times in a night of sleep. If your alarm goes off when you're in stage three, the deepest of sleep, then you'll be jolted awake and you'll get the worst of sleep inertia. This is usually when people describe like they were being hit by a truck when they wake up. The hormones surging through your body that keep you in a deep sleep are still floating around affecting your now awake body.
當你睡著時，你會經歷第一階段，接著到第二階段，然後第三、第四，接著又回到第二階段，然後第三、第四，接著回到第二階段。你在一夜睡眠中會進行這四到五次。如果你的鬧鐘在你處於第三階段時響起，也就是最深層的睡眠時，那麼你就會驚醒，然後有最糟糕的睡眠惰性症狀。這通常是人們形容他們醒來時就像被卡車撞一樣的那種時候。在你體內激增、讓你保持熟睡的荷爾蒙，它們仍在全身影響你現在清醒的身體。
Sleep inertia is still being studied. It was only named in the late '70s. So, say it with me now: "More research is needed"! But what we do know is the best medicine is to get out of bed and turn on the lights and get going, because the retina is directly connected to the "suprachiasmatic nucleus," or "SCN." The SCN controls our sleep-wake cycle and the release of melatonin, which is the hormone that triggers the sleeping part of the sleep-wake cycle.
睡眠惰性仍在被研究中。這症狀在 1970 年代晚期才被命名。所以，現在跟著我說：「還需要進行更多研究」!不過我們確切知道的是，最棒的解藥是起床開燈然後開始一天，因為視網膜和「視交叉上核」直接相連，視交叉上核又名 SCN。視交叉上核掌管我們的睡醒週期以及褪黑激素的分泌，那是引發睡醒週期中睡眠部分的荷爾蒙。
Your phone...that doesn't count. You need to actually get up and see some daylight. It's true that at night, the blue light from your phone and your tablet screens mess with your SCN regulation of that sleep-wake cycle, so don't use them before you go to sleep. But a study in PLOS ONE found that increasing that blue light in the morning doesn't increase brain alertness during sleep inertia. So, grabbing your phone first thing isn't gonna save you.
你的手機...那不算數。你需要真的起床然後看一些日光。這理論是真的，夜晚時手機和平板電腦螢幕發出的藍光會擾亂視交叉上核對睡醒週期的調節，所以在睡前不要使用那些電子產品。不過《PLOS ONE》 期刊中的一項研究發現，在白天增加那種藍光並不會在睡眠惰性發生時增加大腦敏銳度。所以，一起來就拿手機並不會拯救你。
Also, the snooze button is not your friend. If you're jolted from slow-wave sleep and allow your brain to drop into sleep again, you're gonna start the whole sleep cycle over, causing you to feel even worse. And don't set alarms every half an hour. You're not gradually waking yourself up; you're interrupting and restarting your sleep cycle over and over again. I am guilty of this. So are many of you. It is the worst. Just stop it.
此外，貪睡按鈕不是你的好朋友。如果你從慢波睡眠中驚醒然後又讓你的大腦再度入睡，你會重新開啟整個睡眠週期，讓自己感覺更糟。還有不要每半個小時就設一個鬧鈴。你不是在慢慢叫醒自己；你是在不斷打亂和讓睡眠週期重新開始。我對這感到很愧疚。你們很多人也是。這習慣最糟糕了。不要再這樣做就對了。
Like everything, having a healthy sleep-wake cycle requires effort. Like running a race, you have to train to be good at it. Waking up is no different. You can set one alarm, you can make yourself wake up when it goes off, and it's gonna be terrible for a while, but it'll get better. Take down the blackout curtain so you get some daylight, and that will help, because your retinas will tell your SCN it's wake up time. If you wake up early on the weekend too, you won't throw off your weekday sleep schedule.
就像任何事一樣，擁有健康的睡醒週期需要花心思。就像賽跑，你得訓練才能變得在行。起床也一樣。你可以設一個鬧鐘、你可以讓自己在鬧鐘一響時就起床，有一段時間會很難受，不過一切會好轉的。拿下不透光窗簾好讓自己曬到一些日光，那會有所幫助，因為你的視網膜會告訴視交叉上核是時候醒來了。如果你在週末也早起，你就不會打斷平日的睡眠時刻表。
A morning routine is the best, and everyone is different. But luckily, wakefulness is actually really easy to train. But only you can do it. I used to be a night owl. I'd be up till two, three in the morning...wake up midday. But having to be up every day for DNews has made me a morning person in some ways, and it's completely changed my sleep-wake cycle. And you know what? I kinda love it.
擁有早晨例行公事是最好的，而每個人都不一樣。不過幸好，清醒其實是很容易訓練的。但只有你能做到。我以前本來是個夜貓子。我會熬夜到凌晨兩三點...到中午才醒來。不過每天要起床錄 DNews 節目讓我就某些方面來說變成一個晨型人，那也完全改變了我的睡醒週期。而且你知道嗎？我還真有點喜歡這樣。
Do you wanna change your sleep schedule? Go ahead and tell us about it down below. Leave some tips if you've got some. And make sure you subscribe for more DNews.
你想要改變你的睡眠時刻表嗎？到下面告訴我們吧。如果你有什麼小撇步的話，請留下來分享。務必訂閱頻道以收看更多 DNews 影片。
- 「響起」- Go Off
I had a roommate in college whose alarm went off at 7:15 for his eight a.m. class.
我大學有一個室友的鬧鐘會在七點十五分響起， 因為他早上八點有課。 - 「按順序」- In Order
Sleep comes to humans in order, across four stages.
睡眠是按順序發生在人身上的，會經過四個階段。 - 「入睡、睡著」- Fall Asleep
When you fall asleep, you go through stage one, and then to stage two, then three, four, then back to two, then three, four, then back to two.
當你睡著時，你會經歷第一階段，接著到第二階段，然後第三、第四，接著又回到第二階段，然後第三、第四，接著回到第二階段。 - 「經歷、通過」- Go Through
When you fall asleep, you go through stage one, and then to stage two, then three, four, then back to two, then three, four, then back to two.
當你睡著時，你會經歷第一階段，接著到第二階段，然後第三、第四，接著又回到第二階段，然後第三、第四，接著回到第二階段。 - 「開始動身」- Get Going
But what we do know is the best medicine is to get out of bed and turn on the lights and get going...
不過我們確切知道的是，最棒的解藥是起床開燈然後開始一天... - 「擅長於」- Be Good At
Like running a race, you have to train to be good at it.
就像賽跑，你得訓練才能變得在行。 - 「打斷、混淆」- Throw Off
If you wake up early on the weekend too, you won't throw off your weekday sleep schedule.
如果你在週末也早起，你就不會打斷平日的睡眠時刻表。
