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Hey there! Welcome to Life Noggin.
大家好！欢迎来到脑洞大开的生命奇想。
I'm pretty lucky. As long as my animator doesn't turn off his computer, I can stay up all night and never have to worry about sleeping when I wanna watch well... quite frankly way too many youtube videos.
我很幸运。只要我的动画师不关掉他的电脑，我就可以整夜不睡，想看视频的时候再也不用担心睡眠……坦白说，youtube上的视频太多了。
You humans aren't so fortunate though. Some of you even tell me you have trouble getting to bed!
你们人类可没这么幸运。有些人甚至告诉我，你们入睡困难！
So why can it be so hard to fall asleep? Well, to begin, you humans fall asleep by going from a state of being awake to unconscious sleep.
那么为什么很难入睡呢？首先，你们人类从清醒状态进入无意识的睡眠，由此进入睡眠状态。
We're a little unclear on the exact process, but basically it starts when you are winding down and your brain exhibits some alpha activity.
我们对确切的过程有点不清楚，但基本上你开始放松，大脑表现出一些阿尔法活动时，这个过程就开始了。
You eventually enter stage 1 of sleep, where your brain waves slow down and theta-band activity is introduced, with some bursts of alpha activity still occuring.
你最终进入了睡眠的第一阶段，这时你的脑电波变慢了，θ频带活动开始出现，同时阿尔法活动继续出现。
Later comes stage 2, where the alpha activity dies down. Then there are stages 3 and 4, characterized by delta waves.
之后是第二阶段，阿尔法活动逐渐消失。然后是第三和第四阶段，主要是德耳塔波。
Finally, you enter the REM stage of sleep, where dreaming is often reported, while you are there, you can have awesome adventures with your favorite animation!
最后，你进入了快速眼动睡眠阶段，这个阶段经常会做梦，在这个阶段，你可以在你最喜欢的动画里经历精彩的冒险！
You can spend the rest of the night cycling between the different stages. But why can sleep be so difficult sometimes?
这一夜里剩下的时间你会在不同的阶段间来回切换。但为什么有时睡眠会如此困难呢？
Well, aside from worring about that one thing that you did in middle school several years ago, it might have something to do with what you're eating.
好吧，除了几年前你在中学做的一件事让你烦恼，这可能还与你吃的东西有关。
Drinks and food with caffeine can cause sleep disturbances, especially when you have them close to bedtime.
含有咖啡因的饮料和食物会引起睡眠障碍，尤其是快睡觉的时候进食这些。
Protein could also be the culprit. It's an important nutrient for the body, but can be harder to break down and digest than other foods.
蛋白质也可能是罪魁祸首。它是一种对身体很重要的营养物质，但是比其他食物更难分解消化。
That, along with it containing tyrosine, an amino acid that aids neurotransmitter production, may make it hard to get some rest if you have a bunch of protein before bed.
如果你在睡觉前摄入了大量的蛋白质，再加上它含有酪氨酸(一种促进神经传递素产生的氨基酸)，你就很难休息了。
So put down that protein shake dude. You really don't need it. Just go to bed!
所以放下那个蛋白奶昔，兄弟。你真的不需要它。去睡觉吧！
We all know that it can be harder for you humans to fall asleep if there is a bunch of loud noise going on, but some people say it might also be difficult if it's too quiet.
我们都知道，如果噪音太大，你们人类很难入睡，但有些人说，如果太安静的话，也很难入睡。
Having your thermostat set too high or low might also lead to some late night restlessness.
把恒温器调得过高或过低也会导致你深夜烦躁不安。
And if you find it hard to get some Z's, you might be a werewolf!
如果你觉得睡不着，你可能就是狼人！
Well, probably not, but a recent study did find that people might have a harder time sleeping during a full moon.
嗯，可能不会，但最近的一项研究确实发现，在满月的时候，人们入睡可能会比较困难。
Their participants took about 5 minutes longer to fall asleep, and had a 30% decrease in deep sleep, and they slept around 20% less when there was a full moon.
满月时他们的实验对象要多花5分钟的时间才能入睡，深度睡眠时间减少了30%，睡眠时间减少了20%。
Maybe that's why those lycanthropes are always angry. They're just tired!
也许这就是为什么那些狼人总是气呼呼的。他们只是太累了！
So if you do have trouble falling asleep, the National Sleep Foundation has some tips.
因此，如果你确实有入睡困难，国家睡眠基金会有一些建议。
They say to carve out about 30 minutes to wind down before you go to bed and try to disconnect from your electronics. But obviously, ya know, finish this video first!
他们说，在睡觉前抽出30分钟放松一下，试着关掉电子设备。但是当然，你先看完这个视频！
Maybe try a breathing or relaxation exercise and do your best to wake up around the same time everyday.
也许可以尝试呼吸或放松运动，并尽你最大的努力每天在同一时间醒来。
I'm pretty sure my research team is going to get a whole bunch of ads for a new bed after doing research for this video.
我很确定我的研究团队在做了这个视频的研究之后会接到很多关于新床的广告。
So do you have any tips for falling asleep? Let me know in the comments section below!
那么你有什么入睡的秘诀吗？请在下面的评论部分告诉我！
And if you enjoyed this video then you're definitely gonna wanna check out the video we did on how much sleep you really need.
如果你喜欢这个视频，那么你肯定想看看我们做的关于你需要多少睡眠的视频。
With a study that looked at older adults, researchers found that sleeping less than 6 hours or more than 10 hours a night was associated with a higher likelihood of healthcare use.
研究人员对老年人进行了一项研究，发现每晚睡眠时间少于6小时或超过10小时的人更有可能进医院。
As always, my name is Blocko. This has been Life Noggin. Don't forget to keep on thinking!
我是宝高，这里是脑洞大开的生命奇想。思考不要停。
