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00:00
Translator: Leslie Gauthier
Reviewer: Joanna Pietrulewicz
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譯者: 庭芝 梁
審譯者: Claire Wei
00:12
It's six o'clock in the morning,
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早上六點鐘,
00:14
pitch black outside.
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外面仍然一片漆黑。
00:16
My 14-year-old son
is fast asleep in his bed,
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我十四歲的兒子在床上熟睡著,
00:19
sleeping the reckless,
deep sleep of a teenager.
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這個十幾歲的小子睡得又深又沉。
00:23
I flip on the light and physically
shake the poor boy awake,
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我打開燈,將這個可憐的男孩搖醒,
00:27
because I know that,
like ripping off a Band-Aid,
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因為我知道「長痛不如短痛」,
00:30
it's better to get it over with quickly.
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最好的方式是趕快讓他醒來。
00:32
(Laughter)
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(笑聲)
00:34
I have a friend who yells "Fire!"
just to rouse her sleeping teen.
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我有一個朋友會大喊「開火!」
只是為了叫醒她的孩子。
00:38
And another who got so fed up
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我的另一朋友更是無奈,
00:40
that she had to dump cold water
on her son's head
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因為她必須把冷水倒在
她兒子的頭上,
00:43
just to get him out of bed.
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只是為了讓他離開床鋪。
00:46
Sound brutal ...
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聽起來很殘酷......
00:48
but perhaps familiar?
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但也許覺得有點熟悉?
00:51
Every morning I ask myself,
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每天早晨我問自己:
00:54
"How can I --
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「明明我知道各種睡眠的知識,
00:55
knowing what I know
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00:57
and doing what I do for a living --
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而且我賴以為生的工作
就是與睡眠有關,
01:00
be doing this to my own son?"
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但是我怎麼能這樣
對待自己的兒子?」
01:02
You see,
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你明白了吧,
01:04
I'm a sleep researcher.
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我是一位睡眠的研究者。
01:05
(Laughter)
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(笑聲)
01:08
So I know far too much about sleep
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所以我很清楚睡眠的重要性,
01:09
and the consequences of sleep loss.
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以及睡眠不足所導致的後果。
01:12
I know that I'm depriving my son
of the sleep he desperately needs
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我知道我正在剝奪
我兒子所需要的睡眠,
01:16
as a rapidly growing teenager.
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那對於正處於快速成長階段的
青少年來說,是非常需要的。
01:19
I also know that by waking him up
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我也知道,我在他生理時鐘的自然醒
01:21
hours before his natural
biological clock tells him he's ready,
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數小時前將我兒子叫醒,
01:26
I'm literally robbing him
of his dreams --
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我正在剝奪了他的美夢──
01:29
the type of sleep most associated
with learning, memory consolidation
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而這種睡眠型態與學習、記憶固化
01:35
and emotional processing.
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和情感處理是息息相關的。
01:37
But it's not just my kid
that's being deprived of sleep.
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但是,不只是我的孩子
被剝奪了睡眠。
01:41
Sleep deprivation among
American teenagers is an epidemic.
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在美國的青少年之中,
睡眠不足是普遍流行的現象。
01:46
Only about one in 10 gets
the eight to 10 hours of sleep per night
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只有約 1/10 的青少年,
每天晚上的睡眠時間
能夠達到睡眠科學家和小兒科醫生
所建議的 8 至 10 個小時,
01:50
recommended by sleep scientists
and pediatricians.
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01:55
Now, if you're thinking to yourself,
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現在,如果你回想自己的情況,
01:56
"Phew, we're doing good,
my kid's getting eight hours,"
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「唷,我們家還不錯,
我的孩子有睡到 8 個小時。」
02:00
remember,
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要記得,
02:01
eight hours is
the minimum recommendation.
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八個小時是建議的最低標準。
02:04
You're barely passing.
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你只是剛好及格而已。
02:06
Eight hours is kind of like
getting a C on your report card.
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「每晚睡八個小時」就像是
在成績單上得到 C 而已。
02:10
There are many factors
contributing to this epidemic,
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有許多原因使得
睡眠不足的情況普遍蔓延,
02:14
but a major factor preventing teens
from getting the sleep they need
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但是讓青少年得不到需要的睡眠,
02:18
is actually a matter of public policy.
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實際上的主因是公共政策。
02:21
Not hormones, social lives or Snapchat.
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而不是因為孩子們的
荷爾蒙、社交生活,
或是照片分享軟體
Snapchat 所造成的。
02:27
Across the country,
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在全國各地,
02:28
many schools are starting
around 7:30am or earlier,
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許多學校都規定
早上七點半左右到校,
有的甚至更早;
02:33
despite the fact that major
medical organizations recommend
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儘管各大醫療機構都提出建議,
02:37
that middle and high school
start no earlier than 8:30am.
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國高中不應該在
早上八點半之前上課。
02:43
These early start policies
have a direct effect on how much --
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過早到校上課的規定,
直接影響到美國的青少年,
02:47
or really how little sleep
American teenagers are getting.
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讓他們的睡眠時間愈來愈少。
02:52
They're also pitting
teenagers and their parents
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這些規定也使得
青少年和他們的父母,
02:56
in a fundamentally unwinnable fight
against their own bodies.
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一直在這場贏不了的戰爭當中,
與自己的身體健康對抗。
03:01
Around the time of puberty,
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在青春期的時候,
03:03
teenagers experience a delay
in their biological clock,
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青少年的生理時鐘會被延緩,
03:06
which determines when we feel most awake
and when we feel most sleepy.
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而這決定了我們何時感覺到清醒,
以及何時感覺到疲倦。
03:11
This is driven in part by a shift
in the release of the hormone melatonin.
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而這是由於釋放
褪黑激素的時間差所造成的。
03:15
Teenagers' bodies wait to start releasing
melatonin until around 11pm,
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青少年的體內
會等到晚上 11 點左右
才開始釋放褪黑激素,
03:21
which is two hours later than what
we see in adults or younger children.
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這比我們一般大人或小孩
晚了 2 個小時。
03:27
This means that waking a teenager up
at 6am is the biological equivalent
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這意味著早上六點醒來的青少年,
他的生理狀況相當於
凌晨四點醒來的成年人。
03:33
of waking an adult up at 4am.
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03:37
On the unfortunate days
when I have to wake up at 4am,
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在某些悲慘的日子裡,
我必須在凌晨四點起床,
03:41
I'm a zombie.
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那時我就像是個殭屍。
03:42
Functionally useless.
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一無是處。
03:44
I can't think straight,
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我的思緒混亂,
03:46
I'm irritable,
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情緒煩躁,
03:47
and I probably shouldn't be driving a car.
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或許我連車都開不好。
03:51
But this is how many American
teenagers feel every single school day.
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然而,這是許多美國青少年
每天上學時的感受。
03:56
In fact, many of the, shall we say,
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事實上我們可以說,
03:59
unpleasant characteristics
that we chalk up to being a teenager --
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青少年有許多令人討厭的特質:
04:03
moodiness, irritability,
laziness, depression --
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例如情緒化、焦躁、懶惰、憂鬱──
04:06
could be a product
of chronic sleep deprivation.
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這些都是長期睡眠不足所造成的。
04:10
For many teens
battling chronic sleep loss,
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對許多青少年來說,
要對抗長期性的睡眠不足,
04:13
their go-to strategy to compensate
is consuming large quantities of caffeine
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他們的補償方式
是藉由超大杯星冰樂
或是能量飲料,
04:19
in the form of venti frappuccinos,
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來攝取大量的咖啡因。
04:21
or energy drinks and shots.
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04:23
So essentially,
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所以基本上,
04:25
we've got an entire population
of tired but wired youth.
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我們讓所有的青少年
變得疲憊而且焦躁不安。
04:33
Advocates of sleep-friendly
start times know
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主張友善睡眠與延後上課的
倡導者瞭解到,
04:37
that adolescence is a period
of dramatic brain development,
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青春期正是大腦劇烈發展的時期,
04:40
particularly in the parts of the brain
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特別是大腦結構當中,
04:42
that are responsible for those
higher order thinking processes,
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負責處理高層次思考的區域,
04:46
including reasoning, problem-solving
and good judgment.
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會進行推理,問題解決
和良好的判斷。
04:51
In other words, the very type
of brain activity that's responsible
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換句話說,這種
特殊型態的大腦活動,
04:54
for reining in those impulsive
and often risky behaviors
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負責管控各種青春期所特有的
04:58
that are so characteristic of adolescence
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衝動與危險行為,
05:01
and that are so terrifying
to us parents of teenagers.
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而這也是我們這些
青少年的父母所擔心的。
05:06
They know that like the rest of us,
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他們知道,就像我們其他人一樣,
05:08
when teenagers don't
get the sleep they need,
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當青少年缺乏所需要的充足睡眠時,
05:10
their brains, their bodies
and behaviors suffer
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他們的大腦、身體和行為表現
05:13
with both immediate and lasting effects.
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都會受到立即、持續的影響。
05:17
They can't concentrate,
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他們無法集中精神,
05:18
their attention plummets
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他們的注意力下降,
05:20
and many will even show
behavioral signs that mimic ADHD.
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許多人甚至會出現
類似過動症的行為。
05:26
But the consequences of teen sleep loss
go well beyond the classroom,
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但是,青少年睡眠不足的後遺症
不只發生在課堂學習,
05:30
sadly contributing to many
of the mental health problems
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更遺憾的是導致了在青春期
05:34
that skyrocket during adolescence,
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出現了許多精神健康問題,
05:36
including substance use,
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包括物質濫用、
05:38
depression and suicide.
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憂鬱症和自殺等問題。
05:42
In our work with teens
from LA Unified School District,
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在一項對於洛杉磯聯合學區
青少年所進行的研究,
05:45
we found that teens with sleep problems
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我們發現有睡眠問題的青少年當中,
05:47
were 55 percent more likely
to have used alcohol in the past month.
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有超過 55% 的人
在過去一個月曾經酗酒。
05:52
In another study with over
30,000 high school students,
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另外一項針對三萬多名
高中生的研究發現,
05:56
they found that
for each hour of lost sleep,
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每減少一小時睡眠時間,
06:00
there was a 38 percent increase
in feeling sad or hopeless,
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青少年的沮喪或無助感
會增加 38%,
06:05
and a 58 percent increase
in teen suicide attempts.
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自殺的傾向也增加了 58% 。
06:10
And if that's not enough,
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影響還不止這些,
06:12
teens who skip out on sleep
are at increased risk
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忽視睡眠的青少年,
會有更高的機率罹患各種疾病,
06:15
for a host of physical health problems
that plague our country,
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06:19
including obesity,
heart disease and diabetes.
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包括肥胖、心臟病和糖尿病。
06:24
Then there's the risk
of putting a sleep-deprived teen,
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然後,對於一個睡眠不足的青少年,
06:27
with a newly minted driver's license,
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當他剛剛考取駕照,駕駛著汽車時,
還會出現另一種風險。
06:30
behind the wheel.
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06:31
Studies have shown that getting five hours
or less of sleep per night
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研究顯示,每晚的睡眠時間
不到五個小時,
06:36
is the equivalent of driving with a blood
alcohol content above the legal limit.
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就相當於血液中的酒精含量
超過法定標準的酒駕行為。
06:48
Advocates of sleep-friendly start times,
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主張友善睡眠、
延後上學時間的倡導者,
06:50
and researchers in this area,
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以及這個領域的研究人員,
06:52
have produced tremendous science
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已經產出大量的科學證據,
06:54
showing the tremendous benefits
of later start times.
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顯示延後上課時間具有巨大效益。
06:58
The findings are unequivocal,
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這些發現是很明確的,
07:01
and as a sleep scientist,
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身為一位睡眠科學家,
07:02
I rarely get to speak
with that kind of certainty.
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我很少說出如此肯定的結論。
07:06
Teens from districts
with later start times get more sleep.
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實施延後上課的地區,
青少年能得到更多的睡眠時間。
07:10
To the naysayers who may think
that if schools start later,
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持反對意見者可能認為,
如果學校延後上課時間,
07:14
teens will just stay up later,
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青少年也會較晚入睡;
07:16
the truth is,
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事實上,
07:18
their bedtimes stay the same,
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他們入睡的時間並未改變,
07:19
but their wake-up times get extended,
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但是因為起床的時間延後了,
07:22
resulting in more sleep.
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所以睡眠更為充足。
07:25
They're more likely to show up for school;
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他們更願意到學校上課,
07:27
school absences dropped
by 25 percent in one district.
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其中一個地區的學校
曠課率下降了 25% 。
07:31
And they're less likely to drop out.
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因此學生更不會放棄課業。
07:34
Not surprisingly,
they do better academically.
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不出所料的,
他們的課業表現也更好。
07:37
So this has real implications
for reducing the achievement gap.
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所以這也對於減少成績落差
帶來實際的效益。
07:42
Standardized test scores
in math and reading
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在數學和閱讀的標準化測驗中,
07:45
go up by two to three percentage points.
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成績也提升了兩到三個百分點。
07:48
That's as powerful as reducing class sizes
by one-third fewer students,
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效果相當於將班級學生人數
減少三分之一,
07:53
or replacing a so-so teacher
in the classroom
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或是以一位非常傑出的教師
07:56
with a truly outstanding one.
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取代原本教室裡的普通老師。
08:00
Their mental and physical health improves,
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當學生的身心健康得到改善,
08:02
and even their families are happier.
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甚至他們的家庭也會更加快樂。
08:05
I mean, who wouldn't enjoy a little
more pleasantness from our teens,
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我的意思是,有誰不喜歡
讓我們的孩子擁有多一些快樂,
08:10
and a little less crankiness?
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以及少一些任性、焦躁呢?
08:12
Even their communities are safer
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甚至,他們的社區變得更加安全,
08:14
because car crash rates go down --
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因為車禍肇事率下降了——
08:17
a 70 percent reduction in one district.
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其中一個地區甚至減少了 70% 。
08:21
Given these tremendous benefits,
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看到這麼多明顯的效益,
08:23
you might think,
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您可能會認為,
08:25
well, this is a no-brainer, right?
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這是個顯而易見的好主意,對吧?
08:27
So why have we as a society
failed to heed this call?
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那為什麼我們的社會
卻不響應這個提議呢?
08:33
Often the argument against later
start times goes something like this:
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反對延後上課時間的論點
通常是這樣的:
08:37
"Why should we delay
start times for teenagers?
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「為什麼要延後青少年的上課時間?
08:40
We need to toughen them up
so they're ready for the real world!"
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我們需要的是鍛鍊他們,
讓他們適應這個現實世界!」
08:44
But that's like saying
to the parent of a two-year-old,
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但是這種說法,就像是對著
一位兩歲幼兒的父母說:
08:46
"Don't let Johnny nap,
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「不要讓強尼睡午覺,
08:48
or he won't be ready for kindergarten."
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否則他會無法適應幼兒園生活。」
08:50
(Laughter)
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(笑聲)
08:53
Delaying start times also presents
many logistical challenges.
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延後上課時間,也面臨許多
日常營運上的挑戰。
08:57
Not just for students and their families,
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不僅僅是對於學生和他們的家庭,
09:00
but for communities as a whole.
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而是包含整個社區。
09:02
Updating bus routes,
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需要更改公車路線,
09:04
increased transportation costs,
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增加各種交通成本,
09:06
impact on sports,
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影響課前與課後的
09:07
care before or after school.
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運動時間與照顧服務。
當延後上課時間引發爭論時,
09:10
These are the same concerns
that come up in district after district,
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這些問題也會在愈來愈多的學區,
09:14
time and again around the country
166
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1976
09:16
as school start times are debated.
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甚至是全國各地一再出現。
09:19
And they're legitimate concerns,
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這些關切是合理的,
09:22
but these are problems
we have to work through.
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但也都是我們必須克服的問題。
09:25
They are not valid excuses
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它們並不能成為失敗的藉口,
09:28
for failing to do the right thing
for our children,
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去阻止我們為孩子作出正確的決定,
09:31
which is to start middle and high schools
no earlier than 8:30am.
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也就是將國、高中延後到
早上八點半開始上課。
09:37
And in districts around the country,
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而在全國大大小小的學區當中,
09:39
big and small,
who have made this change,
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當他們願意做出改變時,
09:42
they found that these fears
are often unfounded
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他們會發現這些恐懼往往毫無根據,
09:45
and far outweighed by the tremendous
benefits for student health
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取而代之的是巨大的效益,
例如學生的健康、
09:50
and performance,
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學業表現,
以及整體的公共安全。
09:52
and our collective public safety.
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09:55
So tomorrow morning,
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所以在明天早上,
09:57
when coincidentally we get
to set our clocks back by an hour
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我們不約而同的把鬧鈴時間
往後調一個小時,
10:03
and you get that delicious
extra hour of sleep,
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你會多得到一個小時甜美的睡眠,
10:09
and the day seems a little longer,
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讓你感覺到這一天似乎更長了,
10:11
and a little more full of hope,
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並且充滿了更多的希望。
10:14
think about the tremendous power of sleep.
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想像一下睡眠帶來的巨大效益,
10:19
And think about what a gift it would be
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也想像一下,如果我們的孩子
能夠睡到自然醒,
10:21
for our children to be able
to wake up naturally,
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與他們自己的生理時鐘一致,
10:25
in harmony with their own biology.
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這將會是多麼珍貴的禮物。
10:29
Thank you,
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謝謝,
10:30
and pleasant dreams.
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祝大家有個愉快的好夢。
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