(单词翻译:单击)
Hey there! Welcome to Life Noggin! Gettin kinda sleepy. I'm still gonna do the episode, but wow i'm tired.
大家好！欢迎来到新一期的《亲爱的宝高》！我仍然会录这期视频的，但是我有点累。
Many of my human friends out there like hitting the hay after a few drinks.
我的很多人类朋友喝了几杯酒之后就喜欢躺床上睡觉。
The numbers can differ, but it's thought that about 20% of Americans use alcohol as a way to fall asleep.
数字可能会有差别，但是据说有20%的美国人把饮酒作为一种方式来进入睡眠。
That begs the question — is drunk sleep bad for you? Well first off, let's take a look at why people use alcohol to help them fall asleep anyway.
这就引出了这个问题，喝醉酒睡觉对你有害吗？首先，让我们来看一下，为什么人们会通过喝酒来帮助他们进入睡眠。
While alcohol is often known for the way it can change someone's mood or behavior — like my friend over here—
酒精经常以改变人们的情绪和行为而著称，就像我那边的朋友那样，
alcohol can also have sedative effects on the body, which may make you fall asleep more quickly.
酒精对身体也有镇静的作用，这使得你可以更快的进入睡眠。
That said, regularly depending on alcohol to help you fall asleep may result in alcohol dependence,
话虽如此，经常通过喝酒来帮助你进入睡眠可能会导致酒精依赖。
and if you can't relax or fall asleep without drinking, then that's a sign of alcohol use disorder, or AUD.
如果你不饮酒就不能放松或者睡眠的话，这就是患有酒精使用障碍（AUD）的信号。
AUD is a chronic, relapsing brain disease that's defined by compulsively using alcohol use,
酒精使用障碍是一种慢性的复发性脑疾病，定义为强迫性饮酒，
losing control over how much alcohol you drink, and having a negative emotional state when you're not using.
患者会无法控制其饮酒的量，而且在不饮酒的时候会有消极的情绪状态。
In general, it's not a good idea to use alcohol as a sleep aid since it's thought to ultimately lead to restless nights.
总之，把喝酒作为帮助睡眠的方式并不是一个好主意，因为这种方式最终会导致失眠。
One study found that clinical investigations seem to support a relationship between sleep disturbance and alcohol use.
一项研究发现，临床研究似乎支持睡眠障碍和酒精使用之间的关系。
In their search, researchers looked at over 100 relevant articles, 60 of which included quantitative measures of both sleep and alcohol use.
在他们的调研中，研究人员查阅了超过100篇相关的文章，其中的60%都包含了睡眠和饮酒的定量测量。
Another big thing about drunk sleep is that alcohol can alter your circadian rhythms, which is part of the body's biological clock.
另外一个关于醉酒睡眠的重要的事情是，酒精可以改变你的昼夜节律，它是你的身体的生物钟的一部分。
Chronic circadian rhythm disruptions have been associated with an increased incidence of cancer.
慢性昼夜节律紊乱和癌症的发生率升高有关。
Your levels of melatonin, that hormone that's associated with your sleep cycles, can also be suppressed.
和你的睡眠周期有关的褪黑色素的水平也可收到抑制。
One study found that young adults who consumed alcohol had their melatonin levels reduced by 19% after about 3 hours.
一项研究发现，一位年轻的成人喝酒大概三小时后，褪黑色素的水平降低了19%。
But that's not all that can be suppressed. An older study back in 1980 found that your growth hormone levels may also be on the chopping block because of alcohol.
但是，这不是所有的被抑制的东西。1980年的一个早期的研究发现，你的生长激素水平也可能被酒精抑制。
Among other things, growth hormone aids in regulating body composition by stimulating tissue growth, like with your muscles and bones.
除了其他东西，生长激素可通过促进组织生长帮助调节身体成分，比如你的肌肉和骨骼。
So yeah, suppressing it doesn't sound good at all.
所以是的，抑制了生长激素听起来一点也不好。
And on a bit of a lighter note — before we get into something pretty serious — if you go to bed drunk, you could find yourself on the can throughout the night more than usual.
在我们讨论非常严肃的事情之前，来点轻松的内容吧，如果你喝醉酒睡觉的话，整个晚上，你会比往常更多的来到马桶边。
Since alcohol is a diuretic, you might need to get up multiple times in the night to...well, urinate.
因为酒精是利尿剂，所以你可能需要晚上多次起夜上厕所。
But, if you go so far as to get alcohol poisoning, things can get pretty bad really quickly.
但是，如果到了酒精中毒的程度，事情就会很快变得很糟。
Drink too much and your gag reflex, which helps prevent choking, can be impaired.
喝酒太多的话，帮助你防止窒息的呕反射就会受损，
This means that if you pass out after a heavy night of drinking then it's possible you could choke on your own throw up, leading to death.
这意味着如果你在一夜豪饮之后昏倒了，你可能因自己的呕吐物窒息而死。
That's why it's really dangerous to binge drink and why anyone that does needs to be monitored — especially if they go to sleep.
这就是为什么酗酒真的很危险的原因，以及为什么酗酒的人需要被监护，尤其是他们睡着的时候。
You really should avoid binge drinking, but even if you have only a small to moderate amount of alcohol, how long should you wait until going to bed?
你真的应该避免酗酒。但是即使你只喝了少量至中量的酒，你需要等多久才能睡觉呢？
Well, it's typically recommended that you finish drinking any alcohol about 3 of 4 hours before you nod off.
通常建议喝完酒三四小时后再去睡觉。
The general idea here is that it takes about 1 hour for your body to metabolize a single serving of alcohol.
一般来说，你的身体代谢一份酒精的时间大约是1小时。
So, to all my friends out there, if you want to have a few drinks, it's probably best to try and not go to bed drunk.
所以，我的朋友们，如果你想喝一点酒的话，最好不要喝醉后睡觉。
Maybe have a nacho party with all your friends? Whoa! Hey, hold on buddy, they're just chips!
或许和你的朋友们来一次聚会？哇!等下伙计，他们只是薯条！
So are there any other sleep related questions you have that you want me to answer?
你还有其他睡眠相关的问题要我回答吗?
Let me know in the comment section below and your question could become a future video!
请在下面的评论区留言，你的问题可能会制作成一期视频！
Curious to know what would happen if we only took naps? Check out this video!
想知道如果只午睡会发生什么吗？看看这个视频吧！
A twenty minute naps improves your alertness and mood without making you feel disoriented because you stay in the lightest sleeping stage.
睡20分钟可以提高你的警觉性和情绪，而不会因为你处于最浅的睡眠阶段而感到迷惑。
While a longer nap lasting thirty minutes to an hour will get you into the deeper sleeping stages.
一次长达半个小时至一个小时的睡眠会让你进入深度睡眠阶段。
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！
