Late sleepers get a bad rap.
夜貓子名聲不好。
"Rise and shine!Come on!"
「趕快起床!快點!」
Maybe your friend who wakes up at 5 am every day is a lttle quirky.
也許你的朋友每天早上5點起床有點奇怪。
But I bet they're productive.
但我打賭他們收穫頗豐。
Your friend who wakes up at 11 every day,what do you think about them?
你的朋友每天11點起床，你對他們什麼看法?
But it turns out, sleeping late isn't just a preference or a bad habit.
但事實證明，晚睡不僅僅是一 種偏好或壞習慣。
Research is showing that our bedtime could be coded into our DNA.
研究表明，我們的就寢時間可能已被編碼到我們的DNA
Each of us has an internal clock.
我們每個人都有一個生物鐘。
But my clock isn't necessarily in sync with yours.
但我的生物鐘不一定和你的同步。
That's because we all have our own chronotypes, or preferred sleeping patterns.
這是因為我們都有自己的睡眠類型，或者說我們偏愛的睡眠模式。
Scientists study chronotypes by tracking when people go to sleep on days they don't have to go to work or school.
科學家通過追蹤人們不上班或不上學的入睡時間研究人們的睡眠類型。
This chart shows the mid-point of people's sleep on those free days.
這張圖表表明了人們在這些空閒時間的睡眠中點。
If you go to bed around 11 pm and get up between around 7 am, you have an average chronotype.
如果你晚上11點左右睡覺，早上7點左右起床，那麼你擁有一個正常的睡眠類型。
A very small number of people on either end of the chart have very early or very late chronotypes.
在圖表的兩端，一小部分人的睡眠時間非常早或非常晚。
But even those of us who are just slightly behind the average chronotype can feel jet-lagged every day.
但即使是我們這些睡眠時間略微晚於正常睡眠時間的人， 每天也會感到時差。
If you have an average chronotype, you're generally getting the same amount of sleep on both free days and work days.
如果你擁有一個正常的睡眠類型， 那麼無論在工作日還是空閒時間，你的睡眠時間基本都一樣。
So your sleep schedule fits with society's schedule.
所以，你的睡眠時間表和社會的作息時間表相一致。
But the later your chronotype, the bigger the difference between the amount of sleep you get on free days versus work days.
但是，你的入睡時間越晚，你空閒時間和工作時間的睡眠量差別就越大。
So going back to a work day after a free day can feel like flying over several time zones.
因此，一天空閒之後回到工作崗位，感覺就像飛越了幾個時區。
And to understand why, you need to look at the master clock in our body.
要想知道為什麼，你需要看看我們身體的主時鐘。
It's a bundle of neurons called the Suprachiasmatic Nucleus, or SCN.
它是-束神經元，叫做視交叉上核,簡稱SCN。
If you have a normal chronotype, you SCN tells your pineal gland to start producing melatonin around 9 pm.
如果你的睡眠類型正常，你的視交叉上核會告訴你的松果體在晚上9點左右開始分泌褪黑激素。
That makes you sleepy.
褪黑激素讓你昏昏欲睡。
Around 10:30, your colon starts suppressing bowel movements.
10點半左右，你的結腸開始抑制排便。
Your body temperature drops to its lowest point around 4:30 am.
你的體溫在凌晨4: 30左右下降到最低。
And your blood pressure reaches its highest point around 6:45 am.
你的血壓在早上6: 45左右達到最高。
So you're at your most alert around 10 am.
所以，你在上午10點左右最清醒。
But for people with late chronotypes, all this stuff happens later in the day.
但對於睡眠時間較晚的人來說，一天中, 所有這些事情都將發生。
And there's not much they can do about it.
他們對此無能為力。
That's because inside the neurons that make up the SCN,scientists have discovered something called clock genes.
這是因為在構成視交叉上核的神經元內部，科學家們發現了生物鐘基因。
These genes turn on and off throughout the day to keep your body on a 24-hour cycle.
這些基因在一天中活躍和休眠，讓你的身體處於一個24小時的周期。
This 7-day-time-lapse of the SCN shows these clock genes releasing proteins every 24 hourle..clockwork.
這個時間周期為7天的視交叉上核表明，這些時鐘基因像時鐘一樣每24小時就會釋放蛋白質。
Researchers who study families of extreme early-risers show that many of them share the same mutation on one of these clock genes.
研究極端早起者家庭的研究人員發現，他們中許多人的生物鐘基因都有相同的突變。
Studies have found similar mutations in hamsters with early chronotypes.
研究發現，倉鼠也有類似的早起早睡睡眠類型突變。
But when scientists took out these hamsters' SCN, their body clock, and replaced them with the SCN of normal hamster...
但當科學家們取出這些倉鼠的視交叉.上核(它們的生物鐘)，用正常倉鼠的視交叉上核替換它們時...
They still woke up and went to sleep super early.
他們仍然很早就醒來和入睡。
That's because the SCN isn't our only biological clock.
這是因為視交叉上核並不是我們唯一的生物鐘。
"You also have all these little clocks in every single cell of your body."
「你身體的每個細胞都有這些小時鐘。」
In the early-rising hamsters, these clocks in the body preserved the early chronotype.
在早起的倉鼠體內，這些生物鐘保留了早起的睡眠類型。
Even after the brain's SCN was taken out.
即使在大腦的視交叉上核被取出後。
And for humans, this helps explain why it's nearly impossible for late sleepers to adjust to society's schedule...
對於人類來說，這有助於解釋為什麼晚睡的人幾乎不可能適應社會的作息時間。
The cells in their bodies literally won't let them.
他們體內的細胞不允許這樣。
And that's a problem. .
這是個問題。
In one study, researchers took healthy people and messed with their sleep schedules.
在一項研究中,研究人員讓健康的人打亂自己的睡眠時間表。
After three weeks, they had early signs of diabetes.
三周後，他們出現了糖尿病的早期症狀。
People with late chronotypes are also more likely to be smokers and to develop depression. .
睡眠時間晚的人也更有可能吸菸和患上抑鬱症。
"And maybe that should change the way we think about sleep.
也許這應該改變我們對睡眠的看法。
It's not this nuisance.It's this fundamental part of life."
睡眠不令人討厭。而是生活中最基本的一部分。」
Maybe some late sleepers are lazy.
也許有些晚睡的人很懶。
Sure.
的確如此。
But the rest have been sorely misunderstood.
但其餘的看法全是誤解。
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