My sleep cycle's totally out of whack.

我的睡眠周期已经乱套了。

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

帮助调节睡眠周期的褪黑素也减少了。

Your work cycle functions like your sleep cycle.

工作周期的功能就像睡眠周期一样。

The end of REM signals the completion of a sleep cycle.

快速眼动的结束标志着睡眠周期的结束。

From sleep cycles to hibernation, light regulates most of life on Earth.

不论是睡眠周期还是冬眠，光调节着地球上大部分生命的活动规律。

This complicated process affects every stage of your sleep cycle.

这个复杂的过程影响着你睡眠周期的每个阶段。

It is completing a full sleep cycle including REM sleep.

它包含一个完整的睡眠周期，包括快速眼动期睡眠。

It also disrupts the sleep cycle giving the disease its name.

还能破坏睡眠周期，这种病因此得名。

Artificial light can have serious effects on our sleep cycle.

人造光会对我们的睡眠周期造成深刻的影响。

An irregular sleep cycle leaves you feeling foggy, fatigued and unproductive.

不规律的睡眠周期会让你感觉昏昏沉沉、疲惫不堪、工作效率低下。

You might not believe it, but it's negatively affecting your sleep cycle.

你也许不信 但它对睡眠周期有负面影响。

That they disrupt our sleep cycles and cause a number of other health problems.

这会扰乱我们的睡眠周期，并导致其他一些健康问题。

Instead, they were feeling it almost two hours later, pushing back their whole sleep cycle.

相反，他们在两个小时后才会有这种感觉，即把整个睡眠周期往后推。

So get a good night's sleep and keep your sleep cycle consistent.

因此，要有一个良好的睡眠，并保持睡眠周期。

Luckily, there's an easy way to keep your sleep cycle intact.

幸运的是，有一种简单的方法可以让你的睡眠周期保持不变。

Try to get some sunlight during the day so that your sleep cycle is accurately calibrated.

白天尽量多晒晒太阳，这样你的睡眠周期就能被精确地校准。

Early bird or night owl? How your sleep cycle puts you at risk of heart disease and diabetes.

早起的鸟儿还是夜猫子？你的睡眠周期如何使你面临心脏病和糖尿病的风险。

If you have caffeine too late in the day, that energy boost can interfere with your sleep cycle.

如果你在一天中过晚地摄入咖啡因，这种能量的提升会干扰你的睡眠周期。

But the problem with alarms is that they often interrupt your sleep cycle and cut these processes short.

但问题是闹钟会打断你的睡眠周期，强迫缩短清醒程序。

Sleep Consolidation If you want to strengthen your memory, you need a healthy sleep cycle.

巩固睡眠如果你想加强记忆，你需要一个健康的睡眠周期。