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TED2010|在今天的世界里，均衡学校，工作，孩子等等，我们大多数人只能希望倡议的八小时睡眠。经过检查我们身体内部时钟背地的科学，Jessa Gamble提示了我们应该察看到的令人诧异且实质性的休息计划。 “ 我经常觉得我们现代的无知睡眠（以至将其视为需求抑止的东西）正在把我们变成僵尸。在这次演讲中，杰萨为睡眠明智做出了重要的央求。” ——Kara Tully，纽约高级产品开发经理 Our natural sleep cycle is nothing like what we do now Jessa Gamble 杰莎·甘布尔(Jessa Gamble)写的是睡眠和时间，她展示了我们体内的生物钟是如何与我们一向的全球文化抗争的。 00:01 Let's start with day and night. Life evolved under conditions of light and darkness, light and then darkness. And so plants and animals developed their own internal clocks so that they would be ready for these changes in light. These are chemical clocks, and they're found in every known being that has two or more cells and in some that only have one cell. 让我们从白天和黑夜开端。生命是在光明与黑暗、光明与黑暗的条件下进化而来的。因而，植物和动物展开了它们自己的内部时钟，这样它们就能够为光的变更做好准备。这些是化学时钟，它们存在于每个已知的有两个或更多细胞的生物中，也存在于只需一个细胞的生物中。 00:23 I'll give you an example -- if you take a horseshoe crab off the beach, and you fly it all the way across the continent,and you drop it into a sloped cage, it will scramble up the floor of the cage as the tide is rising on its home shores, and it'll skitter down again right as the water is receding thousands of miles away. 我会给你一个例子——假如你把一个马蹄蟹的海滩,你飞整个非洲大陆,你把它变成一个倾斜的笼子里,它会疾速爬到笼子里的地板浪潮在本国海岸,它马上蹦跳下来的水正在衰退数千英里之外。 It'll do this for weeks, until it kind of gradually loses the plot. And it's incredible to watch, but there's nothing psychic or paranormal going on; it's simply that these crabs have internal cycles that correspond, usually, with what's going on around it. 它会这样做几个星期，直到逐步失去情节。这是令人难以置信的，但没有任何肉体或超自然现象发作;很简单，这些螃蟹的内部循环通常与周围发作的事情相对应。 01:00 So, we have this ability as well. And in humans, we call it the "body clock." You can see this most clearly when you take away someone's watch and you shut them into a bunker, deep underground, for a couple of months. (Laughter)People actually volunteer for this, and they usually come out kind of raving about their productive time in the hole. 我们也有这种才干。在人类身上，我们称之为“生物钟”。当你拿走某人的手表，把他们关在一个深公开的地堡里几个月的时分，你能够分明地看到这一点。(笑声)人们实践上是自愿的，他们出来的时分通常会对他们在洞里的工作时间赞不绝口。 So, no matter how atypical these subjects would have to be, they all show the same thing. They get up just a little bit later every day -- say 15 minutes or so -- and they kind of drift all the way around the clock like this over the course of the weeks. And so, in this way we know that they are working on their own internal clocks, rather than somehow sensing the day outside. 所以，不论这些实验对象有多不典型，他们都展示了同样的东西。他们每天起得稍微晚一点——好比15分钟左右——他们就像这样在几个星期的时间里，每天都在不停地出神。因而，这样我们就知道他们是在自己的生物钟上工作，而不是以某种方式感知外面的一天。 01:39 So fine, we have a body clock, and it turns out that it's incredibly important in our lives. It's a huge driver for culture and I think that it's the most underrated force on our behavior. We evolved as a species near the equator, and so we're very well-equipped to deal with 12 hours of daylight and 12 hours of darkness. 很好，我们有一个生物钟，它在我们的生活中十分重要。它是文化的庞大推进力，我以为它是对我们行为最被低估的力气。我们是在赤道左近进化而来的物种，所以我们十分擅长应对12小时的白天和12小时的黑夜。 But of course, we've spread to every corner of the globe and in Arctic Canada, where I live, we have perpetual daylight in summer and 24 hours of darkness in winter. So the culture, the northern aboriginal culture, traditionally has been highly seasonal. In winter, there's a lot of sleeping going on; you enjoy your family life inside. And in summer, it's almost manic hunting and working activity very long hours, very active. 当然，我们曾经扩展到地球的每一个角落，在我寓居的加拿大北极地域，我们在夏天有永世的日照，在冬天有24小时的黑暗。所以北方土著文化，传统上是时节性很强的。在冬天，有很多人在睡觉;你在里面享用你的家庭生活。在夏天，它简直是猖獗的狩猎和工作活动很长时间，十分生动。 02:27 So, what would our natural rhythm look like? What would our sleeping patterns be in the sort of ideal sense? Well, it turns out that when people are living without any sort of artificial light at all, they sleep twice every night. They go to bed around 8:00 p.m. until midnight and then again, they sleep from about 2:00 a.m. until sunrise. 那么，我们的自然节拍是什么样的呢?我们的睡眠方式在理想意义上是怎样的?事实证明，当人们生活中完整没有任何人工照明时，他们每晚会睡两次。他们晚上8点睡觉，直到午夜，然后，他们从清晨2点睡觉，直到日出。 And in-between, they have a couple of hours of sort of meditative quiet in bed. And during this time, there's a surge of prolactin, the likes of which a modern day never sees. The people in these studies report feeling so awake during the daytime, that they realize they're experiencing true wakefulness for the first time in their lives. 在此期间，他们会在床上宁静地沉思几个小时。在这段时间，催乳激素激增，这是现代社会从未见过的。参与这些研讨的人讲演说，他们在白天觉得如此苏醒，致使于他们认识到自己有生以来第一次真正苏醒。 03:14 So, cut to the modern day. We're living in a culture of jet lag, global travel, 24-hour business, shift work. And you know, our modern ways of doing things have their advantages, but I believe we should understand the costs. 所以，切换到现代。我们生活在一个时差、全球旅游、24小时工作、轮班工作的文化中。你知道，我们现代的做事方式有它们的优点，但我以为我们应该了解成本。 03:35 Thank you. 谢谢你。 03:37 (Applause) 鼓掌 TED D——Design 设计
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