(单词翻译:单击)
Hey there! Welcome to Life Noggin! Getting enough sleep is important for your health.
大家好！欢迎来到打脑洞开的生命奇想！充足睡眠对你的健康很重要。
Aside from being tired, without a sufficient amount of sleep,
睡眠不充足的话，除了会感觉到累，
your risk of illnesses like depression, type 2 diabetes, and breast cancer can increase.
你患抑郁症、二型糖尿病和乳腺癌的几率会增加。
So in order to have a good night's rest, what should you avoid before bed?
所以为了睡好觉，你在睡前应该避免什么呢？
AHHHH!!! Oh, Hey James. Don't hey James me! Life Nugget!
嗷！嘿詹姆斯。不要嘿詹姆斯！宝高！
I was just sleeping at my desk and a giant portal brought me here!
我只是在办公桌前睡觉，一个巨大的传送门把我送到这里了！
Well, um, i need your help talking about Things You Shouldn't Do Right Before Bed?
我需要你帮助我讲述人们不应该在睡前做的事情。
Yeah, Number one: Don't get sucked up into a giant portal!
好，第一条：不要陷到一个巨大的传送门里面！
Sorry about that. Um, it's just, You weren't answering your phone!
抱歉。你没有回电话啊！
Yeah you nerdy lego man, because i was sleeping! I don't have my phone on me before I go to bed.
你这个乐高书呆子，因为我在睡觉！我睡觉的时候没拿着手机。
Hmm, well why is that James? Well, looking at electronic screens before bed can make it harder for you to fall asleep
为什么呢詹姆斯？睡前看电子屏幕会让你更加难以入睡。
For instance, most visible light can reset the human circadian rhythm,
例如，大多数可见光可以重置人类的昼夜节律，
blue light is especially effective at this because it is better at suppressing melatonin - a hormone that tells your body when it's time to sleep.
蓝光在这方面特别有效，因为它能更好地抑制褪黑激素——一种告诉你的身体何时该睡觉的激素。
Hey! Wait, did you just trick me into being in this video?
嘿！等等，你是骗我上这个视频的吗？
Oh Please keep going! You were crushing it! You know so much about sleep!
请继续！你太棒了！关于睡眠你知道的太多了！
Well I am very good at sleeping. James?...You okay, buddy?
我非常善于睡觉。詹姆斯？你还好吗，伙计？
Research also shows that blue light is better at elevating heart rate, reducing sleepiness, and enhancing attention and alertness.
研究还表明，蓝光可以更好地提高心率，减少困倦，提高注意力和警觉性。
In addition to screens, you should also avoid any activity that's mentally stimulating or stressful.
除了看屏幕，你还应该避免任何精神刺激或有压力的活动。
You know how they say don't go to bed angry? Well fighting before bed elevates your stress hormones and can make it more difficult to fall asleep.
你知道为什么他们说不要在愤怒中睡觉吗？睡前吵架会增加你的压力荷尔蒙，让你更难入睡。
Hey we did a whole video on that! You should also avoid drinking alcohol or smoking cigarettes before bed,
关于这个问题我们制作了以整期的视频！你也应该避免在睡前喝酒或者吸烟，
as alcohol has been found to cause sleep disruptions throughout the night, We also did a video on that!
由于酒精被发现会导致整晚的睡眠中断，我们也为此做了一个视频！
Oh and cigarettes - which are terrible for a multitude of reasons - contain the stimulant nicotine,
哦，还有香烟——它有很多可怕的原因——它含有兴奋剂尼古丁，
which increases the time it takes to fall asleep and reduces the total sleep time.
这增加了入睡所需的时间，减少了总睡眠时间。
In addition to avoiding drinks like beer or coffee before bed, you may also want to steer clear of fatty foods.
除了在睡前避免像啤酒或咖啡这样的饮料，你也要避免油脂食品。
Foods high in fat have been found to lower sleep efficiency and REM sleep, while increasing slow wave sleep.
高脂食物被发现会降低睡眠效率和快速眼动睡眠，同时会增加慢波睡眠。
But there are some foods that may actually help you fall asleep, though there is limited clinical evidence from primarily small studies.
尽管从最初的小型研究中获得的临床证据有限，但是有一些食物可能真的能帮助你的睡眠。
One of those foods is milk, which contains nutrients with potentially sleep-promoting properties.
其中一种食物是牛奶，它含有可能促进睡眠的营养成分。
Others are any foods containing tryptophan or group B vitamins, both of which help your body produce serotonin,
其他还有任何含有色氨酸或B族维生素的食物，这两种物质都能帮助你的身体产生血清素，
which creates feelings of calmness and drowsiness. There have also been several breathing exercises suggested to help you fall asleep.
它能使人感到平静和困倦。还有一些呼吸练习可以帮助你入睡。
The theory behind them is that they help you concentrate while reducing stress and anxiety - common causes of insomnia.
背后的理论是，它们能帮助你集中注意力，同时减少压力和焦虑-失眠的主要原因。
While there have been few studies on their effects,
尽管之前已经有一些关于压力和焦虑的影响的研究，
a 2011 literature review study concluded that diaphragmatic or deep breathing is an effective treatment for reducing stress and anxiety.
但是一项2011年的文献综述研究总结，横膈膜呼吸或深呼吸是减少压力和焦虑的有效治疗方法。
Other effective treatments they found include progressive muscle relaxation and transcendental meditation.
他们发现的其他有效治疗包括渐进式肌肉放松和超验冥想。
So once your done watching this, put down your phone, and take some deep breaths.
所以一旦你看完这个视频，放下手机，做几次深呼吸。
You should be asleep in no time! Or stay up and watch more videos while you overthink every moment of your life!
你应该立刻睡觉！或者在过度思考你生活中的每一刻时，熬夜看更多的视频！
No, James that's- that's not good advice. I didn't say it was, but that's probably what they're gonna do, Life Nugget!
不，詹姆斯，这不是个好建议。我没有说它是，但是这可能是他们要做的事情，宝高！
Hey, are we friends? I can't tell. This is a weird relationship.
嘿，我们是朋友吗？我说不准。这是一种奇怪的关系。
Subway Sandwiches Wear Your Seatbelt. So how long does it take before you go to sleep?
地铁三明治系好你的安全带。你睡着会花多少时间呢？
Are you someone who stays on your phone a lot, or can go to sleep immediately?
你是会经常看手机的人，还是很快就能睡着的人？
Lemme know in the comment section below, or tell me, what should James and I talk about next?
在下面的评论部分告诉我吧，或者告诉我，我和詹姆斯接下来应该讨论什么？
I have a lot more portals I can send his way. Thank you so much to James from TheOdd1sOut for being in this video.
我有很多可以把他送走的传送门。非常感谢来自TheOdd1sOut节目的詹姆斯和我一块讲解视频。
He makes really funny videos, and the poor guy only has like 12 million subscribers.
他的视频很有趣。这个可怜的家伙只有1200万订阅者。
What a nice story we got their. I'm- I'm just gonna set it down and watch it from time to time and not change it one bit,
这是个多么棒的故事啊。我就坐下来时不时的看看它，不改变任何东西。
but then a sequal comes along and says "oh you thought the characters were gonna live happily ever after?"
但是一个续集来了，说道，“你认为人物们从此将快乐的生活下去？
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！不要忘记思考！
