Late sleepers get a bad rap.
夜猫子名声不好。
"Rise and shine!Come on!"
“赶快起床!快点!”
Maybe your friend who wakes up at 5 am every day is a lttle quirky.
也许你的朋友每天早上5点起床有点奇怪。
But I bet they're productive.
但我打赌他们收获颇丰。
Your friend who wakes up at 11 every day,what do you think about them?
你的朋友每天11点起床，你对他们什么看法?
But it turns out, sleeping late isn't just a preference or a bad habit.
但事实证明，晚睡不仅仅是一 种偏好或坏习惯。
Research is showing that our bedtime could be coded into our DNA.
研究表明，我们的就寝时间可能已被编码到我们的DNA
Each of us has an internal clock.
我们每个人都有一个生物钟。
But my clock isn't necessarily in sync with yours.
但我的生物钟不一定和你的同步。
That's because we all have our own chronotypes, or preferred sleeping patterns.
这是因为我们都有自己的睡眠类型，或者说我们偏爱的睡眠模式。
Scientists study chronotypes by tracking when people go to sleep on days they don't have to go to work or school.
科学家通过追踪人们不上班或不上学的入睡时间研究人们的睡眠类型。
This chart shows the mid-point of people's sleep on those free days.
这张图表表明了人们在这些空闲时间的睡眠中点。
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点左右睡觉，早上7点左右起床，那么你拥有一个正常的睡眠类型。
A very small number of people on either end of the chart have very early or very late chronotypes.
在图表的两端，一小部分人的睡眠时间非常早或非常晚。
But even those of us who are just slightly behind the average chronotype can feel jet-lagged every day.
但即使是我们这些睡眠时间略微晚于正常睡眠时间的人， 每天也会感到时差。
If you have an average chronotype, you're generally getting the same amount of sleep on both free days and work days.
如果你拥有一个正常的睡眠类型， 那么无论在工作日还是空闲时间，你的睡眠时间基本都一样。
So your sleep schedule fits with society's schedule.
所以，你的睡眠时间表和社会的作息时间表相一致。
But the later your chronotype, the bigger the difference between the amount of sleep you get on free days versus work days.
但是，你的入睡时间越晚，你空闲时间和工作时间的睡眠量差别就越大。
So going back to a work day after a free day can feel like flying over several time zones.
因此，一天空闲之后回到工作岗位，感觉就像飞越了几个时区。
And to understand why, you need to look at the master clock in our body.
要想知道为什么，你需要看看我们身体的主时钟。
It's a bundle of neurons called the Suprachiasmatic Nucleus, or SCN.
它是-束神经元，叫做视交叉上核,简称SCN。
If you have a normal chronotype, you SCN tells your pineal gland to start producing melatonin around 9 pm.
如果你的睡眠类型正常，你的视交叉上核会告诉你的松果体在晚上9点左右开始分泌褪黑激素。
That makes you sleepy.
褪黑激素让你昏昏欲睡。
Around 10:30, your colon starts suppressing bowel movements.
10点半左右，你的结肠开始抑制排便。
Your body temperature drops to its lowest point around 4:30 am.
你的体温在凌晨4: 30左右下降到最低。
And your blood pressure reaches its highest point around 6:45 am.
你的血压在早上6: 45左右达到最高。
So you're at your most alert around 10 am.
所以，你在上午10点左右最清醒。
But for people with late chronotypes, all this stuff happens later in the day.
但对于睡眠时间较晚的人来说，一天中, 所有这些事情都将晚一步发生。
And there's not much they can do about it.
他们对此无能为力。
That's because inside the neurons that make up the SCN,scientists have discovered something called clock genes.
这是因为在构成视交叉上核的神经元内部，科学家们发现了生物钟基因。
These genes turn on and off throughout the day to keep your body on a 24-hour cycle.
这些基因在一天中活跃和休眠，让你的身体处于一个24小时的周期。
This 7-day-time-lapse of the SCN shows these clock genes releasing proteins every 24 hourle..clockwork.
这个时间周期为7天的视交叉上核表明，这些时钟基因像时钟一样每24小时就会释放蛋白质。
Researchers who study families of extreme early-risers show that many of them share the same mutation on one of these clock genes.
研究极端早起者家庭的研究人员发现，他们中许多人的生物钟基因都有相同的突变。
Studies have found similar mutations in hamsters with early chronotypes.
研究发现，仓鼠也有类似的早起早睡睡眠类型突变。
But when scientists took out these hamsters' SCN, their body clock, and replaced them with the SCN of normal hamster...
但当科学家们取出这些仓鼠的视交叉.上核(它们的生物钟)，用正常仓鼠的视交叉上核替换它们时...
They still woke up and went to sleep super early.
他们仍然很早就醒来和入睡。
That's because the SCN isn't our only biological clock.
这是因为视交叉上核并不是我们唯一的生物钟。
"You also have all these little clocks in every single cell of your body."
“你身体的每个细胞都有这些小时钟。”
In the early-rising hamsters, these clocks in the body preserved the early chronotype.
在早起的仓鼠体内，这些生物钟保留了早起的睡眠类型。
Even after the brain's SCN was taken out.
即使在大脑的视交叉上核被取出后。
And for humans, this helps explain why it's nearly impossible for late sleepers to adjust to society's schedule...
对于人类来说，这有助于解释为什么晚睡的人几乎不可能适应社会的作息时间。
The cells in their bodies literally won't let them.
他们体内的细胞不允许这样。
And that's a problem. .
这是个问题。
In one study, researchers took healthy people and messed with their sleep schedules.
在一项研究中,研究人员让健康的人打乱自己的睡眠时间表。
After three weeks, they had early signs of diabetes.
三周后，他们出现了糖尿病的早期症状。
People with late chronotypes are also more likely to be smokers and to develop depression. .
睡眠时间晚的人也更有可能吸烟和患上抑郁症。
"And maybe that should change the way we think about sleep.
也许这应该改变我们对睡眠的看法。
It's not this nuisance.It's this fundamental part of life."
睡眠不令人讨厌。而是生活中最基本的一部分。”
Maybe some late sleepers are lazy.
也许有些晚睡的人很懒。
Sure.
的确如此。
But the rest have been sorely misunderstood.
但其余的看法全是误解。
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