Been meaning to try that melatonin.

本来还一直很想去试试吃褪黑。

When it's dark, your body produces more melatonin, making you sleepy.

当光线昏暗时，你身体会分泌较多褪黑激，让你昏昏欲。

And when it's light, we produce less melatonin which encourages us to stay awake.

当光线充足时，我们产生较少褪黑激，而褪黑激助我们保持清醒。

And levels of melatonin, the hormone that helps regulate sleep cycles, dropped.

助节周期褪黑也减少了。

Your sleep is regulated by melatonin, a hormone which induces sleep.

是由褪黑节，褪黑是一种诱导激。

We also have an abundance of melatonin, the hormone that induces sleep.

我们也有丰富褪黑激，诱导荷尔蒙。

And when it's light, the production of melatonin drops.

而当光线充足时，身体则所分泌褪黑激会减少。

That light beams in you.It tells your brain don't secrete melatonin yet.

这些光子流让大脑不要产生褪黑。

Often because they produce high amounts of the sleep hormone melatonin later at night.

这通常是因为他们在深夜时候会产出大量激—褪黑。

But with nightfall comes the release of sleepy melatonin hormones from the pineal gland.

但是在晚上，就会从松果体分泌褪黑激。

This can be very confusing, preventing the release of melatonin and the onset of sleep.

这会令人非常困惑，阻碍褪黑激释放、妨碍进入。

What happens is your serotonin levels are down and melatonin which makes you sleepy, that's up.

于是血清水平下降，褪黑上升，让你犯困。

When it's dark, those cells trigger the production of melatonin, just like in our brains.

天黑时，这些细胞会触发褪黑激产生，就像在我们大脑中一样。

Sleep is regulated by the hormone melatonin which is affected by the light that hits your skin.

是由退黑激所节，而退黑激会被照射在你皮肤上灯光影响。

Like melatonin, which puts you to sleep, cortisol is responsible for waking up your body and brain.

就像褪黑是让我们入，皮质醇则是负责叫醒我们身体和大脑。

As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed.

随着黑夜降临，褪黑水平就会升高，暗示身体该觉了。

These slim metal dispensers from Inhale Health of Beverly Hills Biotech Company release vaporized vitamins, caffeine or melatonin.

这些贝弗利山名为吸康生物技术公司产金属自动装置可以释放汽化维生、咖啡因或褪黑激。

Around that time, your circadian rhythm releases hormones like melatonin that tell your body it's time to sleep.

在这个时间段，你昼夜节律会释放激，就像褪黑，会告诉身体该觉了。

Researchers have discovered that " night milk" contains more melatonin, which has been proven to help people feel sleepy and reduce anxiety.

研究人员发现，“夜晚牛奶” 含有更多褪黑激，褪黑激已被证明可以助人们感到困倦和减少焦虑。

Participants reading the iPad took about 10 minutes longer to fall asleep, secreted less sleep-inducing melatonin, and shifted their internal circadian clock.

而平板组要花大约10多分钟才能入，中分泌褪黑激也比较少，而且自身内在生物钟也受到影响。