演讲题目：Why daylight is the secret to great sleep

演讲简介：

白天接触光线的种类与时长，是否会影响你夜间的睡眠质量？睡眠科学家克里斯汀・布鲁姆深入解读日光对人体内在生物钟的作用机制，分享将自然光融入日常生活的实用方法，同时阐明：多出门晒晒太阳，或许是改善睡眠最简单、效果最显著的办法。



中英文字幕

On a usual Saturday, you wouldn't find me here.

在通常的周六，你不会在这里找到我。

And I mean, of course, I don't give TEDx Talks every Saturday.

我的意思是，当然，我不是每周六都做TEDx演讲。

But what I mean is, you probably wouldn't find me in a museum.

但我的意思是，你可能不会在博物馆里找到我。

Rather, if you were looking for me, you'd probably have to go to the mountains, and that is because I absolutely love hiking.

相反，如果你要找我，你可能必须去山上，这是因为我绝对喜欢徒步旅行。

And in addition to just being outside and being in nature, what I really like is this feeling of physical exhaustion, sort of this satisfaction you can feel in every single muscle.

除了置身于户外和大自然之外，我真正喜欢的是这种身体疲惫的感觉，某种你可以在每一块肌肉上感受到的满足感。

And in the evening, when it's time to go to bed, I absolutely cherish this amazing sleepiness that fills you from head to toe.

到了晚上，当睡觉的时候，我绝对珍惜这种从头到脚充满的令人惊叹的睡意。

Now you might say, "Well, of course she's tired.

现在你可能会说：“好吧，她当然累了。

She's been hiking all day.

她一整天都在徒步旅行。

Plus, not to forget about the effects of supposedly fresh air." But there is one factor that most likely outweighs the effects of fresh air and perhaps even physical activity, and that is exposure to natural daylight.

另外，不要忘记所谓的新鲜空气的影响。“但有一个因素很可能超过新鲜空气甚至体力活动的影响，那就是暴露在自然日光下。

And today, I hope to convince you that we should all appreciate daylight as sort of a natural soporific.

今天，我希望说服你们，我们都应该欣赏日光，将其视为一种自然的催眠剂。

And hopefully, by the end of the talk, you will also recognize that we should all pay more attention to our daily light diet.

希望在演讲结束时，您也会认识到我们都应该更加关注日常清淡饮食。

But let's start with the question why daylight is so important for our organism, for health and, eventually, for sleep.

但让我们从为什么日光对我们的有机体、健康以及最终对睡眠如此重要的问题开始。

Now throughout your body, in each and every single cell, there is a tiny molecular clock ticking inside it.

在你身体的每一个细胞里，都有一个微小的分子钟在滴答作响。

And to keep these millions of clocks in sync, we have one central body clock that is located in the brain, in an area which we call the hypothalamus.

为了保持这数百万个生物钟同步，我们有一个中央生物钟，位于大脑中，我们称之为下视丘的区域。

And like the conductor of an orchestra, it communicates the time of day to each of these molecular clocks.

就像管弦乐队的指挥一样，它将一天中的时间传达给每个分子钟。

And this way, it is able to regulate bodily processes in sync with the time of day.

通过这种方式，它能够与一天中的时间同步调节身体过程。

For example, it causes your body temperature to increase in the morning and to decrease in the evening.

例如，它会导致你的体温早上升高，晚上降低。

It choreographs the release of certain hormones at appropriate times.

它在适当的时间安排某些激素的释放。

And in the evening, when it's time to go to bed, it will also make you tired and sleepy.

而且到了晚上该睡觉的时候，也会让你又累又困。

But given this precise synchronization between internal or biological time and external time or environmental time, it seems clear that the body clock cannot be blind or isolated or shut off from the environment, but rather, it needs to receive information about the time of day from the environment for it to synchronize with sun time.

但考虑到内部或生物时间与外部时间或环境时间之间的精确同步，很明显，生物钟不能是盲目的、孤立的或与环境隔绝的，而是需要从环境中接收有关一天中时间的信息，以便与太阳时间同步。

And this is achieved by close connections between the internal biological clock in the brain and our eyes.

这是通过大脑内部生物钟与我们眼睛之间的密切联系来实现的。

And now you may know that in the human retina, there are different types of receptors, so photoreceptors, so receptors that sense light.

现在你可能知道，在人类视网膜中，有不同类型的受体，所以光受体，所以感知光的受体。

And classically, we distinguish two types, the rods and the cones.

经典地，我们区分了两种类型，即杆和锥体。

Now the rods only contribute to a visual impression under very dim lighting conditions.

现在，杆只在非常昏暗的光线条件下才能产生视觉印象。

And here, in the background, you now see a picture that might, more or less, be brought about by only the involvement of the rods.

在这里，在背景中，你现在看到了一幅或多或少的图像，这幅图像可能是由棒的参与造成的。

And what you can see is that it's only shades of gray, it's slightly blurred, and around the point of fixation, which is indicated by the gray dot here, you have a little scotoma, so an area where you can't really see anything.

你可以看到的是，它只是灰色的阴影，有点模糊，在固定点周围（这里的灰点表示），你有一个小盲点，所以你什么也看不见。

Now who recognizes what that is?

现在谁知道那是什么？

Yeah, excellent.

是的，太棒了。

But it's going to be way easier, and the majority of you will recognize what it is, when I now switch to the next slide, which is brought about by the involvement of the cones.

但这会容易得多，当我现在切换到下一张幻灯片时，你们中的大多数人都会认识到它是什么，这是由锥体的参与引起的。

Of course, it's the town hall of Basel, but now you can appreciate the colors, fine details.

当然，这是巴塞尔市政厅，但现在您可以欣赏它的颜色和精美的细节。

And if this was animated, you'd even see fine details in motion.

如果这是动画的，你甚至会看到运动中的细微细节。

But this is not the whole story, because only fairly recently, only in the early 2000s, another type of cell has been discovered, and we call them retinal ganglion cells.

但这并不是故事的全部，因为直到最近，直到2000年代初，另一种类型的细胞才被发现，我们称之为视网膜神经节细胞。

Now, you might ask yourselves, "What picture is she going to show next?"

现在，你们可能会问自己，“她接下来会展示什么照片？"

But I'll have to disappoint you ...

但我不得不让你失望……

I'm not, and I actually can't, show another picture.

我没有，而且实际上我不能，展示另一张照片。

Because from all we know, these cells do not contribute to a visual impression.

因为据我们所知，这些细胞不会产生视觉印象。

But they are exclusively designed to sense short wavelength proportions in daylight.

但它们专门设计用于在日光下感测短波长。

Sometimes, we also call this blue light.

有时，我们也称之为蓝光。

So they're designed to extract important information about the time of day from the environment and pass this on to the internal biological clock in the brain.

因此，它们的设计目的是从环境中提取有关一天中时间的重要信息，并将其传递给大脑的内部生物钟。

And I guess you've all experienced how well this biological timing system, this connection between our biological clock and the external world, or our eyes, works when we, for example, travel across time zones.

我想你们都经历过这种生物计时系统，即我们的生物钟与外部世界或我们的眼睛之间的联系，在我们穿越时区时的运作情况如何。

Now how much light do we actually need?

现在我们实际需要多少光？

How much light is enough for the positive effects on, for instance, sleep to occur?

多少光线足以对睡眠等产生积极影响？

And I have to admit, this is not so easy to answer.

我不得不承认，这并不容易回答。

But I think what we have to keep in keep in mind is that the biological timing system has evolved under the open sky and not in offices or museums.

但我认为我们必须记住的是，生物计时系统是在开阔的天空下进化的，而不是在办公室或博物馆中。

So it is also optimally tuned to the conditions we find outside.

因此，它也可以最佳地适应我们在外面发现的条件。

Office light or light in rooms is in no way comparable to what we find outside.

办公室的光线或房间的光线与我们在外面发现的光线根本无法相比。

And therefore, from a scientific perspective, I can only recommend you to spend as much time as you can under the open sky, but try to make it at least 30 minutes per day.

因此，从科学的角度来看，我只能建议您尽可能多地在开阔的天空下度过，但尽量每天至少30分钟。

Now let's finally talk about sleep.

现在我们最后来谈谈睡眠。

And I've repeatedly alluded to the fact that daylight is beneficial and important for sleep.

我已经多次提到了日光对睡眠是有益的和重要的。

And in this context, I'd like to share a little story.

在这种情况下，我想分享一个小故事。

So last year, I had to go to hospital for surgery.

所以去年，我不得不去医院做手术。

And generally, the hospital environment is a very challenging one for sleep.

一般来说，医院的环境对睡眠来说是一个非常具有挑战性的环境。

Because you spend way too much time in bed, not moving much.

因为你在床上花了太多时间，却不怎么动。

You might be in pain.

你可能会很痛苦。

Now and then, someone comes in to check on you, even during the night.

时不时地，有人进来检查你，即使是在晚上。

And if you're as lucky as I was, you have a snoring roommate.

如果你和我一样幸运，你有一个打鼾的室友。

And because you, of course, don't get a lot of daylight.

当然，因为你没有太多阳光。

And that's why many people, while they're in hospital, ask for sleep medication.

这就是为什么许多人在住院时要求服用睡眠药物。

But as I consider myself to be a generally good sleeper, and also because I know how these drugs work, I didn't want this.

但由于我认为自己的睡眠能力普遍很好，而且我知道这些药物的作用原理，所以我不想这样。

But I knew there was something I could do to help my body sleep as well as possible, even in this situation.

但我知道即使在这种情况下，我也可以做一些事情来帮助我的身体尽可能好地睡眠。

And that was to maximize exposure to daylight.

这是为了最大限度地暴露在日光下。

Because as a sleep scientist, of course, I know about the research findings.

因为作为一名睡眠科学家，我当然知道这些研究结果。

I know that the more daylight that you get, the more tired you will be in the evening, the easier it will be for you to fall asleep and the better the experienced sleep quality.

我知道白天越多，晚上就越累，越容易入睡，睡眠质量也越好。

And in addition, daylight exposure has also been shown to increase proportions of deep sleep, which again has been linked to processes of tissue repair, something not to be underestimated after surgery.

此外，日光暴露还被证明会增加深度睡眠的比例，这再次与组织修复过程有关，这是手术后不容低估的。

And beyond the effects on sleep, we know that patients in brighter rooms experience less pain and less stress.

除了对睡眠的影响之外，我们知道住在明亮房间的患者疼痛和压力也较小。

And also the effects of daylight on mood are well established.

日光对情绪的影响也是众所周知的。

So I thought it might be time for me to put into practice what I often preach.

所以我想也许是时候把我经常宣扬的东西付诸实践了。

And I have to confess that usually I'm much better at giving advice than following it myself.

我必须承认，通常我更善于提供建议，而不是自己遵循建议。

But here's what I did.

但这就是我所做的。

So first, when it became free, I asked the nurses to move my bed to the window place, because that does not only give you power of the fresh air supply, which is highly recommended in the hospital, but it also maximizes daylight exposure even though you're inside.

所以首先，当它免费后，我要求护士将我的床移到窗户上，因为这不仅可以为您提供医院强烈推荐的新鲜空气供应，而且即使您在里面，它也可以最大限度地暴露在日光下。

Second, as soon as I could leave my bed again, I went to the park for short walks.

其次，我一离开床，就去公园散步。

And last, every meal I had, I tried to take on the little balcony.

最后，我吃的每顿饭，我都试图在小阳台上吃饭。

Did it work?

有效吗？

Well, it's a bit difficult to say, because it of course was a single-case study.

嗯，这有点难说，因为这当然是一个单一案例研究。

But from patients suffering from insomnia, so one of the most common sleep disorders, we know that light therapy is beneficial.

但从患有失眠（最常见的睡眠障碍之一）的患者中，我们知道光疗是有益的。

And therefore, I would like to encourage all of you, and perhaps especially those who might belong to the 25 percent suffering from sleep problems, to start your own single-case study.

因此，我想鼓励你们所有人，也许特别是那些可能属于25%患有睡眠问题的人，开始你自己的单一案例研究。