Sleep Is Your Superpower | Matt Walker | TED

譯者: Zoe Chang 審譯者: Marssi Draw

Thank you very much.

謝謝大家。

Well, I would like to start with testicles.

嗯，我想從睪丸說起。

(Laughter)

（笑聲）

Men who sleep five hours a night

每晚睡眠五小時的男性的睪丸

have significantly smaller testicles than those who sleep seven hours or more.

明顯比那些睡眠超過七小時的人小。

(Laughter)

（笑聲）

In addition, men who routinely sleep just four to five hours a night

此外，經常只睡四五個小時的男人，

will have a level of testosterone

他們的睪丸激素

which is that of someone 10 years their senior.

比較接近年紀比他們大十歲的人。

So a lack of sleep will age a man by a decade

所以缺乏睡眠會讓男人 老個起碼十歲，

in terms of that critical aspect of wellness.

從這個健康方面來看的話。

And we see equivalent impairments in female reproductive health

缺乏睡眠同樣也對女性的生育能力

caused by a lack of sleep.

有著同等的傷害。

This is the best news that I have for you today.

這是我今天帶給大家最好的消息。

(Laughter)

（笑聲）

From this point, it may only get worse.

接下來只會愈來愈糟。

Not only will I tell you about the wonderfully good things

我不只要告訴你，

當你擁有充足睡眠時 身體所能得到的好處，

that happen when you get sleep,

but the alarmingly bad things that happen when you don't get enough,

同時也會談到睡眠不足的問題，

both for your brain and for your body.

特別是你的腦部及身體。

Let me start with the brain

讓我先從腦部

and the functions of learning and memory,

還有學習及記憶的功能說起，

because what we've discovered over the past 10 or so years

過去十年左右的時間內 我們已經發現，

is that you need sleep after learning

人體在學習新知後需要借助睡眠

to essentially hit the save button on those new memories

去按下「儲存 」鍵把那些新的記憶

so that you don't forget.

記錄下來不致遺忘。

But recently, we discovered that you also need sleep before learning

可是最近的發現是 在學習前也需要睡眠，

to actually prepare your brain,

將你的腦部準備好，

almost like a dry sponge

讓它像乾海綿一樣

ready to initially soak up new information.

將新知吸收進去。

And without sleep, the memory circuits of the brain

缺乏睡眠的話，腦中的記憶迴路

essentially become waterlogged, as it were,

會變得有點像塊濕海綿，

and you can't absorb new memories.

無法幫你吸取新的記憶。

So let me show you the data.

讓我給你們看一些數據。

Here in this study, we decided to test the hypothesis

在這項研究中，我們針對海馬迴

that pulling the all-nighter was a good idea.

去測試熬夜讀書是值得的理論。

So we took a group of individuals

我們找了一群人，

and we assigned them to one of two experimental groups:

將他們分成兩個實驗組：

a sleep group and a sleep deprivation group.

一個睡眠組，一個不眠組。

Now the sleep group, they're going to get a full eight hours of slumber,

睡眠組的人得到充分、 至少八小時的睡眠，

but the deprivation group, we're going to keep them awake

不眠組呢，我們則讓他們待在實驗室，

in the laboratory, under full supervision.

保持清醒，全程監控。

There's no naps or caffeine, by the way, so it's miserable for everyone involved.

不能打盹也沒有咖啡因， 所以這組的人每個都很悲慘。

And then the next day,

實驗的第二天，

we're going to place those participants inside an MRI scanner

我們再給他們做核磁共振掃描，

and we're going to have them try and learn a whole list of new facts

同時也給他們一張清單， 請他們記住上面列出的事項，

as we're taking snapshots of brain activity.

過程中將他們腦部的活動拍攝下來。

And then we're going to test them

之後我們再進行一個測驗

to see how effective that learning has been.

看看他們學習的成效如何。

And that's what you're looking at here on the vertical axis.

現在螢幕上這個縱座標 就是實驗結果。

And when you put those two groups head to head,

而當把兩個實驗組對比來看時，

what you find is a quite significant, 40-percent deficit

我們看到一個很顯著的 40% 的落差，

in the ability of the brain to make new memories without sleep.

因為被剝奪睡眠的腦部 無法儲存新記憶。

I think this should be concerning,

我覺得這點發現很值得注意，

considering what we know is happening to sleep

因為我們已經知道睡眠對於

in our education populations right now.

處於學習階段的人腦部的影響。

In fact, to put that in context,

讓我舉例說明，

it would be the difference in a child acing an exam

有點像是小孩考試，差距是滿分

versus failing it miserably -- 40 percent.

與不及格的 40 分那樣。

And we've gone on to discover what goes wrong within your brain

我們又進一步地去研究 為什麼我們的腦部

to produce these types of learning disabilities.

會發生這樣的學習障礙。

And there's a structure that sits

在我們的腦部有個結構

on the left and the right side of your brain, called the hippocampus.

叫做海馬迴，在腦的左右兩邊。

And you can think of the hippocampus

你可以把這個海馬迴想像成

almost like the informational inbox of your brain.

你腦部用來接收資訊的收件夾。

It's very good at receiving new memory files

它很強於接收新的記憶檔，

and then holding on to them.

然後將之保存下來。

And when you look at this structure

當我們察看實驗對象的海馬迴時，

in those people who'd had a full night of sleep,

那些整夜睡眠充足的人， 他們的海馬迴中

we saw lots of healthy learning-related activity.

顯示出許多健康的 與學習相關的活動力。

Yet in those people who were sleep-deprived,

可是在被剝奪睡眠的人腦中，

we actually couldn't find any significant signal whatsoever.

我們找不到任何明顯的信號。

So it's almost as though sleep deprivation had shut down your memory inbox,

幾乎就像是，睡眠被剝奪的同時， 你的記憶收件夾也被關掉，

and any new incoming files -- they were just being bounced.

任何新進的檔案，全數被彈回去。

You couldn't effectively commit new experiences to memory.

任何新的學習或經驗 都無法有效地記錄下來。

So that's the bad that can happen if I were to take sleep away from you,

這就是如果睡眠被剝奪後 所可能發生的壞處，

but let me just come back to that control group for a second.

讓我再講一下另外那組實驗。

Do you remember those folks that got a full eight hours of sleep?

記得那一組能睡滿八小時的人嗎？

Well, we can ask a very different question:

嗯，針對這組，我們提出 一個完全不同的問題：

What is it about the physiological quality of your sleep

在你睡眠充足時，那個日復一日

when you do get it

讓你修復及提升記憶及學習能力的

that restores and enhances your memory and learning ability

優質睡眠，

each and every day?

它有生理學上的特質嗎？

And by placing electrodes all over the head,

藉由在頭上貼滿電極片，

what we've discovered is that there are big, powerful brainwaves

我們發現有一些很大很強的腦波

that happen during the very deepest stages of sleep

發生在最深沉睡眠期，

that have riding on top of them

在這些腦波之上，

these spectacular bursts of electrical activity

這些奇特的電流活動

that we call sleep spindles.

我們稱之為睡眠紡錘波。

And it's the combined quality of these deep-sleep brainwaves

正是這些深層睡眠的腦波

that acts like a file-transfer mechanism at night,

在夜晚扮演著檔案傳輸的功能，

shifting memories from a short-term vulnerable reservoir

將我們的記憶檔從暫存的記憶庫，

to a more permanent long-term storage site within the brain,

轉存至腦部另一個 長期記憶的儲存處，

and therefore protecting them, making them safe.

確保它們被安全保存。

And it is important that we understand

很重要的是，我們也了解到

what during sleep actually transacts these memory benefits,

在睡眠期間我們的記憶得以轉存，

because there are real medical and societal implications.

有著醫療及社會化方面的正面影響。

And let me just tell you about one area

讓我再告訴你們另一個領域的進展，

that we've moved this work out into, clinically,

我們已經將這部分的工作推展到

which is the context of aging and dementia.

老年及失智症的臨床實驗中。

Because it's of course no secret that, as we get older,

當我們老化，一個眾所周知的事實是

our learning and memory abilities begin to fade and decline.

我們的學習及記憶能力開始退化。

But what we've also discovered

我們同時所發現的是

is that a physiological signature of aging is that your sleep gets worse,

睡眠品質下降正是 老化在生理學上的典型特質，

especially that deep quality of sleep that I was just discussing.

特別是之前提到的深層睡眠的品質。

And only last year, we finally published evidence

就在去年，我們發表的資訊證明了

that these two things, they're not simply co-occurring,

老化與失智症並不僅是並存的關係，

they are significantly interrelated.

兩者有更緊密的關聯。

And it suggests that the disruption of deep sleep

證據顯示深層睡眠的中斷

is an underappreciated factor

是一個之前被低估

that is contributing to cognitive decline or memory decline

造成老化過程中的認知力下降 及記憶力退化的因素。

in aging, and most recently we've discovered,

這點也在我們最近

in Alzheimer's disease as well.

對阿茲海默症的研究中被確認了。

Now, I know this is remarkably depressing news.

我知道這真是令人沮喪的壞消息。

It's in the mail. It's coming at you.

而且已經發表了，迎面而來。

But there's a potential silver lining here.

還好，不幸中的大幸是，

Unlike many of the other factors that we know are associated with aging,

與其他那些與老化相關的症狀相比，

for example changes in the physical structure of the brain,

例如腦部實體上的改變

that's fiendishly difficult to treat.

這種無法治療或改變的因素，

But that sleep is a missing piece in the explanatory puzzle

我們發現睡眠原來是我們之前

of aging and Alzheimer's is exciting

對老化以及阿茲海默無解的那一塊，

because we may be able to do something about it.

原來我們或許能從睡眠下手。

And one way that we are approaching this at my sleep center

值得一提的是，在我們的睡眠中心，

is not by using sleeping pills, by the way.

我們不用安眠藥，

Unfortunately, they are blunt instruments that do not produce naturalistic sleep.

因為安眠藥不會幫人自然入眠。

Instead, we're actually developing a method based on this.

但是我們用同樣的理論 發展了一個方法──

It's called direct current brain stimulation.

直流電刺激術。

You insert a small amount of voltage into the brain,

藉由給腦部少量的電流刺激，

so small you typically don't feel it,

電流量少到你沒有感覺，

but it has a measurable impact.

卻對腦部有相當程度的影響。

Now if you apply this stimulation during sleep in young, healthy adults,

如果在年輕健康的成人睡眠時 用同樣的電流刺激，

as if you're sort of singing in time with those deep-sleep brainwaves,

則像是與深層睡眠的腦波同聲合唱，

not only can you amplify the size of those deep-sleep brainwaves,

不僅是深層睡眠的腦波被倍數放大，

but in doing so, we can almost double the amount of memory benefit

那些睡眠期間的記憶效益

that you get from sleep.

也同時倍增。

The question now is whether we can translate

現在的問題是，我們是否能將

this same affordable, potentially portable piece of technology

同樣的好用又經濟的方法

into older adults and those with dementia.

運用在老年人及失智症患者上。

Can we restore back some healthy quality of deep sleep,

我們有辦法幫他們恢復 健康的深層睡眠，

and in doing so, can we salvage aspects of their learning

同時也能挽回他們在學習

and memory function?

以及記憶方面的功能嗎？

That is my real hope now.

這是我現在最大的希望，

That's one of our moon-shot goals, as it were.

有點像是登上月球之類的 遠大志向吧。

So that's an example of sleep for your brain,

所以這是睡眠之於腦部的例子，

but sleep is just as essential for your body.

但睡眠對你的身體也同等重要。

We've already spoken about sleep loss and your reproductive system.

前面已經提到缺乏睡眠 對生殖能力的影響，

Or I could tell you about sleep loss and your cardiovascular system,

我也可以說說缺乏睡眠 與心血管系統的關聯，

and that all it takes is one hour.

關鍵就只是一個小時的差別。

Because there is a global experiment performed on 1.6 billion people

全球有 70 個國家 16 億人口

across 70 countries twice a year,

每年兩次被當做

and it's called daylight saving time.

所謂「日光節約時間」的實驗品。

Now, in the spring, when we lose one hour of sleep,

春天，當我們少掉一個小時的睡眠，

we see a subsequent 24-percent increase in heart attacks that following day.

隔天早上心臟病發的人數 就上升 24 個百分比 。

In the autumn, when we gain an hour of sleep,

秋天，當我們多了一個小時的睡眠，

we see a 21-percent reduction in heart attacks.

心臟病發的比率下降約 21 個百分比。

Isn't that incredible?

不可思議，對嗎？

And you see exactly the same profile for car crashes, road traffic accidents,

而且同樣的數字也呈現在 車禍及其他交通事故，

even suicide rates.

甚至自殺率上。

But as a deeper dive, I want to focus on this:

再看深一點，我想強調的是

sleep loss and your immune system.

睡眠不足與免疫系統的關係。

And here, I'll introduce these delightful blue elements in the image.

請大家看一下圖上這些 賞心悅目的藍色元素。

They are called natural killer cells,

它們被稱為自然殺手細胞，

and you can think of natural killer cells almost like the secret service agents

你可以把它們想像成

免疫系統中的情報局特工。

of your immune system.

They are very good at identifying dangerous, unwanted elements

它們擅長辨識出危險 且身體不需要的元素，

and eliminating them.

然後將之消滅。

In fact, what they're doing here is destroying a cancerous tumor mass.

在這張圖上，它們正在摧毀 一個具癌細胞的腫瘤。

So what you wish for is a virile set of these immune assassins

這正是我們的免疫系統 無時無刻所需要的

at all times,

防禦殺手，

and tragically, that's what you don't have if you're not sleeping enough.

可惜，如果你睡眠不足， 你就沒有這些防禦殺手。

So here in this experiment,

在這個實驗中，

you're not going to have your sleep deprived for an entire night,

被實驗的對象並非整夜不眠，

you're simply going to have your sleep restricted to four hours

而是限制整晚睡眠

for one single night,

不超過四小時，

and then we're going to look to see what's the percent reduction

我們再去觀察免疫細胞的活動力

in immune cell activity that you suffer.

下降了多少百分比。

And it's not small -- it's not 10 percent,

我們看到的數目不小，不是 10%，

it's not 20 percent.

也不是 20%。

There was a 70-percent drop in natural killer cell activity.

自然殺手細胞的活動力 整整降低了 70% 。

That's a concerning state of immune deficiency,

這樣免疫力缺乏的狀態令人憂心，

and you can perhaps understand why we're now finding

你就可以理解為什麼我們要尋找

significant links between short sleep duration

睡眠不足與多種癌症發生機率

and your risk for the development of numerous forms of cancer.

兩者間的重大關聯。

Currently, that list includes cancer of the bowel,

目前的清單上包括大腸癌，

cancer of the prostate and cancer of the breast.

前列腺癌以及乳癌。

In fact, the link between a lack of sleep and cancer is now so strong

事實上，缺乏睡眠 與癌症之間的關聯如此重大，

that the World Health Organization

世界衛生組織

has classified any form of nighttime shift work

已經將任何形式的夜班工作列為

as a probable carcinogen,

可能的致癌因子，

because of a disruption of your sleep-wake rhythms.

因為夜班工作完全打亂 正常的睡眠與清醒的作息。

So you may have heard of that old maxim

或許你有聽過那句老話，

that you can sleep when you're dead.

你可以等你死了再睡個夠。

Well, I'm being quite serious now --

嗯，我要很認真地說，

it is mortally unwise advice.

這句話真的很不明智。

We know this from epidemiological studies across millions of individuals.

我們從對數百萬人的 流行病學研究中得知

There's a simple truth:

一個簡單的事實：

the shorter your sleep, the shorter your life.

睡眠時間愈短，生命也就愈短。

Short sleep predicts all-cause mortality.

睡眠短少也預告了各種可能的死亡率。

And if increasing your risk for the development of cancer

而且假如得到癌症

or even Alzheimer's disease

或阿茲海默症的風險提高

were not sufficiently disquieting,

還不夠讓你憂心的話，

we have since discovered that a lack of sleep will even erode

我們還發現了 缺乏睡眠最終也會侵蝕

the very fabric of biological life itself,

人體生理功能的結構──

your DNA genetic code.

你的遺傳基因密碼。

So here in this study, they took a group of healthy adults

這份研究中的實驗對象是 一群健康的成人，

and they limited them to six hours of sleep a night

他們被限制每晚只能睡六個小時，

for one week,

實驗持續一個星期，

and then they measured the change in their gene activity profile

之後我們測量了他們的 基因活動方面的改變，

relative to when those same individuals

再與同樣這批人

were getting a full eight hours of sleep a night.

每晚可以睡足八小時的數據相比。

And there were two critical findings.

我們有兩個重要的發現。

First, a sizable and significant 711 genes

首先，有總數多達 711 個基因的

were distorted in their activity,

活動力被扭曲了，

caused by a lack of sleep.

因為缺乏睡眠。

The second result was that about half of those genes

第二個發現是， 那些基因中約有半數，

were actually increased in their activity.

活動力增強了。

The other half were decreased.

另一半則是削弱了。

Now those genes that were switched off by a lack of sleep

那些因為缺乏睡眠而被關掉的基因

were genes associated with your immune system,

是與免疫系統相關的基因，

so once again, you can see that immune deficiency.

你可以再次清楚看到那個免疫缺陷。

In contrast, those genes that were actually upregulated

相對來說，那些因為睡眠不足 而被迫提高活動力的基因，

or increased by way of a lack of sleep,

或是總數增加的基因，

were genes associated with the promotion of tumors,

即是那些促進腫瘤形成的基因，

genes associated with long-term chronic inflammation within the body,

和體內長期發炎有關的基因，

and genes associated with stress,

還有那些與壓力相關的基因，

and, as a consequence, cardiovascular disease.

想當然爾，它們也與心血管疾病相關。

There is simply no aspect of your wellness

你的健康基本上完全不可能

that can retreat at the sign of sleep deprivation

在缺乏睡眠的狀態下

and get away unscathed.

安然無恙，毫髮無傷。

It's rather like a broken water pipe in your home.

就像是你家有個水管破了一樣。

Sleep loss will leak down into every nook and cranny

缺乏睡眠的問題 就像水流至每個角落及裂縫，

of your physiology,

造成你生理上的問題，

even tampering with the very DNA nucleic alphabet

甚至竄改你 DNA 中的核酸字母，

that spells out your daily health narrative.

將你的日常健康敘事重新排列組合。

And at this point, you may be thinking,

講到這裡，你可能會想：

"Oh my goodness, how do I start to get better sleep?

「我的天！那要如何開始優質睡眠？

What are you tips for good sleep?"

你有什麼祕訣嗎？」

Well, beyond avoiding the damaging and harmful impact

除了避免酒精與咖啡因這類

of alcohol and caffeine on sleep,

對睡眠有害無益的飲料外，

and if you're struggling with sleep at night,

如果你本來就是晚上難睡的人，

avoiding naps during the day,

盡量避免白天時睡覺。

I have two pieces of advice for you.

我另外還有兩個建議。

The first is regularity.

第一個是規律。

Go to bed at the same time, wake up at the same time,

固定時間上床，固定時間起床，

no matter whether it's the weekday or the weekend.

週間週末都一樣。

Regularity is king,

規律是王道，

and it will anchor your sleep

它能幫你的睡眠穩定下來，

and improve the quantity and the quality of that sleep.

同時改善睡眠的質與量。

The second is keep it cool.

第二個是涼爽的室溫。

Your body needs to drop its core temperature

你的身體核心溫度需要降低

by about two to three degrees Fahrenheit to initiate sleep

大約華氏兩三度去啟動睡眠狀態，

and then to stay asleep,

之後繼續保持在睡眠狀態中，

and it's the reason you will always find it easier

這也就是我們總是覺得

to fall asleep in a room that's too cold

臥室涼爽時會比在高溫時

than too hot.

容易入睡的原因。

So aim for a bedroom temperature of around 65 degrees,

所以盡量將房間的溫度 控制在華氏 65 度左右，

or about 18 degrees Celsius.

攝氏大約是 18 度。

That's going to be optimal for the sleep of most people.

對大部分的人來說 這是最理想的睡眠溫度。

And then finally, in taking a step back, then,

最後，再講回來，

what is the mission-critical statement here?

那我們關鍵任務的目標是什麼？

Well, I think it may be this:

嗯，我想應該可以這麼說：

sleep, unfortunately, is not an optional lifestyle luxury.

睡眠並不是奢華生活的選項。

Sleep is a nonnegotiable biological necessity.

睡眠是一個不容改變的生理需求。

It is your life-support system,

它是你的維生系統，

and it is Mother Nature's best effort yet at immortality.

也是大自然帶給人類 不老的最好方法。

And the decimation of sleep throughout industrialized nations

工業化國家普遍面臨 睡眠大幅銳減的問題，

is having a catastrophic impact on our health, our wellness,

這正對我們的身心健康 造成災難性的衝擊，

even the safety and the education of our children.

甚至危及到我們 下一代的安全及教育。

It's a silent sleep loss epidemic,

這個悄然無聲的睡眠不足疫情，

and it's fast becoming one of the greatest public health challenges

正迅速成為人們在 21 世紀面臨的

that we face in the 21st century.

公共衛生方面的最大挑戰之一。

I believe it is now time for us to reclaim our right

我相信現在是拿回權力的時候了，

to a full night of sleep,

對每晚享有充足的睡眠

and without embarrassment

並不需要感到不好意思

or that unfortunate stigma of laziness.

也不要擔心招來被視為懶惰的恥辱。

And in doing so, we can be reunited with the most powerful elixir of life,

這樣才能拿回生命賦予的 最強大的萬能藥，

the Swiss Army knife of health, as it were.

就像是一把健康專用方面的 萬能瑞士刀一樣。

And with that soapbox rant over,

我在此登高一呼就到這裡為止，

I will simply say, good night, good luck,

最後祝各位晚安，好運，

and above all ...

更重要的是……

I do hope you sleep well.

祝大家都睡得好。

Thank you very much indeed.

非常謝謝各位。

(Applause)

（掌聲）

Thank you.

謝謝。

(Applause)

（掌聲）

Thank you so much.

非常謝謝大家。

David Biello: No, no, no. Stay there for a second.

比艾羅：等等，先別走。

Good job not running away, though. I appreciate that.

謝謝留下來多講幾句話。

So that was terrifying.

今天的主題太可怕了。

Matt Walker: You're welcome. DB: Yes, thank you, thank you.

馬特‧沃克：不客氣。 比艾羅：謝謝。

Since we can't catch up on sleep, what are we supposed to do?

比：如果補眠是沒有幫助的， 那我們能做什麼呢？

What do we do when we're, like, tossing and turning in bed late at night

例如，當我們晚上在床上 翻來覆去無法入睡，

or doing shift work or whatever else?

或因為上夜班或其他因素 不能睡覺怎麼辦？

MW: So you're right, we can't catch up on sleep.

馬：你說對了，補眠不能解決問題。

Sleep is not like the bank.

睡眠跟銀行貸款不一樣。

You can't accumulate a debt

你不能累積債務，

and then hope to pay it off at a later point in time.

期望之後再來一次還清。

I should also note the reason that it's so catastrophic

我應該也要指出問題之所以如此嚴重

and that our health deteriorates so quickly,

以及健康惡化如此之快的原因，

first, it's because human beings are the only species

首先，人類這個物種大概是唯一

that deliberately deprive themselves of sleep

會自己剝奪自己的睡眠

for no apparent reason.

且沒有明顯的理由。

DB: Because we're smart.

比：因為我們很聰明。

MW: And I make that point because it means that Mother Nature,

馬：我講這一點是因為大自然

throughout the course of evolution,

在整個進化過程中，

has never had to face the challenge of this thing called sleep deprivation.

從來沒有面臨過 「睡眠剝奪」的挑戰。

So she's never developed a safety net,

所以也沒有發展出安全網，

and that's why when you undersleep,

因此當你缺乏睡眠時，

things just sort of implode so quickly, both within the brain and the body.

你的腦部與身體 很快就崩潰無法招架。

So you just have to prioritize.

所以你只能用輕重緩急 決定優先順序。

DB: OK, but tossing and turning in bed,

比：好，可是當我在床上輾轉難眠時，

what do I do?

我能做什麼？

MW: So if you are staying in bed awake for too long,

馬：當你躺在床上很久仍了無睡意，

you should get out of bed and go to a different room

不如起床，去另一個房間

and do something different.

做點什麼不同的事。

The reason is because your brain will very quickly associate your bedroom

不然你的大腦很快就會把你的臥室

with the place of wakefulness,

跟清醒狀態連結在一起，

and you need to break that association.

你必須打破那個連結。

So only return to bed when you are sleepy,

當你睡意來了再回去臥室，

and that way you will relearn the association that you once had,

那樣子你才能重建以前的連結──

which is your bed is the place of sleep.

也就是床等於睡覺之處。

So the analogy would be,

這也有點類似，

you'd never sit at the dinner table, waiting to get hungry,

你不會去坐在餐桌等飢餓感，

so why would you lie in bed, waiting to get sleepy?

所以你為什麼要躺在床上等睡意？

DB: Well, thank you for that wake-up call.

比：嗯，謝謝你的醒世之喚。

Great job, Matt.

很棒的演說，馬特。

MW: You're very welcome. Thank you very much.

馬：不客氣。謝謝大家。