How caffeine and alcohol affect your sleep | Sleeping with Science, a TED series

824,900 views ・ 2020-09-02

TED


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00:00
Many of us like to start the day with a cup of coffee
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譯者: Yi-Ping Cho (Marssi) 審譯者: Regina Chu
很多人都喜歡以喝杯咖啡展開一天,
00:03
and perhaps end the day with a glass of wine
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然後也許用葡萄酒或其它酒精飲料 來為一日做結。
00:06
or some other kind of alcoholic drink.
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00:09
But it turns out that these two substances,
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但酒精和咖啡因這兩種物質
00:11
alcohol and caffeine, can have surprising impacts on our sleep.
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可能會嚴重影響你的睡眠。
00:16
[Sleeping with Science]
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【睡眠與科學】
00:19
(Music)
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(音樂)
00:21
Let's start with caffeine.
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我們先談咖啡因。
00:24
Caffeine is in a class of drugs
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咖啡被歸類在一種藥裡,
00:26
that we call the psychoactive stimulants.
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我們稱之為精神興奮劑。
00:29
And everyone knows that caffeine can make them more alert.
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每個人都知道咖啡因讓人更敏銳,
00:33
It can wake them up.
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能夠喚醒自己。
00:35
But there are at least two additional,
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但咖啡因有至少兩種隱藏的額外特質,
00:37
hidden features of caffeine
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00:39
that some people may not be aware of.
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大部分的人都沒意識到。
00:42
The first is the duration of action of caffeine.
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第一是關於咖啡因發揮作用的時間。
00:47
Caffeine, for the average adult,
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咖啡因對一般成人來說,
00:49
will have what we call a half-life
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會有我們所謂的半衰期,
00:51
of about five to six hours.
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長達五到六小時。
00:53
What that means is that after about five to six hours
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意即在五到六小時之後,
00:57
50 percent of that caffeine that you had
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你攝取的半數咖啡因
01:00
is still circulating in your system.
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還在你的身體裡循環。
01:03
What that also means is that caffeine has a quarter-life
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這也意謂著還有四分之一咖啡因
01:08
of about 10 to 12 hours.
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在十到十二小時之後還在。
01:11
In other words, let's say that you have a cup of coffee
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換句話說,假設 你在下午兩點喝了杯咖啡。
01:14
at 2pm in the evening.
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01:16
It could be that almost a quarter of that caffeine
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有可能將近四分之一的咖啡因
01:20
is still swilling around in your brain at midnight.
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大半夜裡還在你的大腦裡流動。
01:24
And as a result, it can make it harder for an individual
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結果可能會讓人難以入睡,
01:27
to fall asleep or even stay asleep soundly
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或整晚難以安然沉睡。
01:31
throughout the night.
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01:32
So that's the first feature of caffeine.
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這是咖啡因的第一個特色。
01:35
The second issue with caffeine
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第二個問題是咖啡因
01:37
is that it can change the quality of your sleep.
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可能會影響你的睡眠品質。
01:41
Now some people will tell me
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很多人會說:「我這種人
01:43
that I'm one of those individuals
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01:44
who can have an espresso with dinner,
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晚餐喝義式咖啡
01:47
and I fall asleep fine, and I can stay asleep.
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也能夠順利入眠,整晚熟睡。」
01:50
But even if that's true, it turns out
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但即使此話當真,
咖啡因還是可能減少
01:53
that caffeine can actually decrease the amount
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01:56
of deep, non-rapid eye movement sleep that we have,
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我們深層、非快速動眼期的睡眠量,
01:59
stages three and four of non-REM sleep.
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也就是非快速動眼期的第三四階段。
02:03
That's that sort of restorative deep sleep.
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那就是有恢復作用的深度睡眠。
02:06
And as a consequence, you can wake up the next morning,
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後果是你隔天一早醒來可能
02:09
and you don't feel refreshed,
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不覺得神清氣爽,
02:11
you don't feel restored by your sleep.
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一覺醒來沒有煥然一新的感覺。
02:13
But you don't remember waking up,
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但是你不記得醒來,
02:15
you don't remember struggling to fall asleep,
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不記得難以入眠,
02:18
so you don't make the connection,
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所以也就不會有此聯想,
02:20
but nevertheless you may then find yourself
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不過你可能會發現自己
02:23
reaching for two cups of coffee in the morning to wake up
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早上喝兩杯咖啡來喚醒自己,
02:26
rather than one.
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而非只喝一杯。
02:28
So that's caffeine, but now let's move on to alcohol,
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這是咖啡因,現在我們來談酒精。
02:33
because alcohol is perhaps one
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因為酒精也許是
02:35
of the most misunderstood sleep aids out there.
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最容易被誤認為助眠物的東西。
02:39
In fact, it's anything but a sleep aid.
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其實酒精完全不能助眠。
02:42
And it can be problematic for your sleep
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酒精可能對你的睡眠造成問題,
02:44
in at least three different ways.
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至少可以從三方面看得出來。
02:47
First, alcohol is in a class of drugs
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第一,酒精被歸類在 我們所謂鎮靜劑的藥物裡。
02:49
that we call the sedatives.
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02:52
But sedation is not sleep.
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但鎮靜並非睡覺。
02:55
And studies teach us that those two things
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研究顯示這兩件事非常不同。
02:57
are really quite different.
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02:59
Sedation is a case
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鎮靜這種狀態
03:00
where we're simply switching off the firing
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就是我們關掉腦細胞激發狀態,
03:04
of the brain cells, particularly in the cortex.
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尤其是皮質裡的腦細胞。
03:07
And that's not natural sleep.
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這樣並非自然睡眠。
03:10
In fact, during deep non-rapid eye movement sleep,
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其實在非快速動眼睡眠期間,
03:13
for example, the brain has this remarkable coordination
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大腦有非常強大的協調能力,
03:18
of hundreds of thousands of cells
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讓幾十萬個細胞
03:20
that all of a sudden fire together,
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一瞬間同時激發,
03:23
and then they all go silent,
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然後一起沉靜,
03:24
and then they all fire together, and then they go silent,
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然後又一起激發,一起沉靜,
03:27
producing these big, powerful brainwaves
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在非快速動眼期間製造強大的腦波。
03:30
of deep non-REM sleep.
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03:32
And so that's the first way
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這是酒精會有的第一種問題,
03:34
in which alcohol can be problematic.
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03:36
We're mistaking sedation for deep sleep.
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也就是我們誤把鎮靜當做熟睡。
03:40
The second problem with alcohol
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酒精的第二個問題
03:42
is that it can actually fragment your sleep.
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在於酒精會讓你的睡眠斷斷續續。
03:45
Alcohol can actually trigger and activate during sleep
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酒精會在睡眠期間引發、活化
03:49
what we call the fight or flight branch
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我們神經系統中所謂戰或逃的區塊,
03:52
of the nervous system,
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03:53
which will therefore wake you up more frequently
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因此就會在夜裡更頻繁喚醒你。
03:56
throughout the night.
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03:58
And alcohol can even increase the amount
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酒精甚至可以增加
04:00
of alerting chemicals that are released by the brain,
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大腦分泌的警覺化學物質。
04:04
once again fragmenting your sleep.
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同樣會讓你睡眠斷續。
04:06
The third and final issue with alcohol and sleep
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酒精影響睡眠的第三個問題
04:11
is that alcohol can actually block
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是酒精會阻礙你的快速動眼期睡眠,
04:13
your rapid eye movement sleep, or your dream sleep.
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也就是你作夢的睡眠。
04:16
And as we'll learn in subsequent episodes,
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下一個單元我們會學到
04:19
REM sleep, or rapid eye movement sleep, dream sleep,
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快速動眼期睡眠,即作夢期睡眠,
04:22
provides a collection of benefits,
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會在許多方面帶來諸多助益,
04:24
things such as your emotional
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像是你的情緒和心理健康,
04:26
and mental health, even creativity.
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甚至是你的創造力。
04:30
Now I'm not here to tell anyone how to live.
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我在這邊不是想跟各位說 要怎麼生活。
04:33
I don't want to be puritanical.
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我不想過得很拘謹。
04:35
I'm just a scientist.
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我只是個科學家。
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What I want to try and do is provide you
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我想嘗試做的是提供各位資訊,
04:40
with the information about the relationship
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讓各位了解咖啡因、 酒精和睡眠的關係,
04:43
between caffeine and alcohol on your sleep
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04:46
so then you can make an informed choice
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如此一來你就可以 有足夠的資訊幫你決定
04:49
as to how best you want to live your life
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怎麼生活才是最好的,
04:52
when you're trying to prioritize your sleep health.
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並試圖提升睡眠健康重要性。
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