Melatonin is a hormone secreted by the brain, and is critical in regulating your sleep.

褪黑激素是种大脑分泌用来调睡眠程度的荷尔蒙。

When it's dark, your body produces more melatonin, making you sleepy.

当光线昏暗时，你的身体分泌较多褪黑激素，让你昏昏欲睡。

By evening, levels of a hormone called melatonin begin to increase, leading to tiredness.

了晚上，一种名为褪黑激素的激素水平开始增加，导致疲劳。

When it's dark, those cells trigger the production of melatonin, just like in our brains.

天黑时，这些细胞触发褪黑激素的产生，就像在我们的大脑一样。

But with nightfall comes the release of sleepy melatonin hormones from the pineal gland.

但是在晚上，就从松果体分泌褪黑激素。

And when it's light, we produce less melatonin which encourages us to stay awake.

当光线充足时，我们产生较少的褪黑激素，而褪黑激素帮助我们保持清醒。

That's because light suppresses melatonin, a hormone that plays an important role in circadian rhythm.

这是因为光抑制褪黑激素，褪黑激素在昼夜起着重要作用。

We also have an abundance of melatonin, the hormone that induces sleep.

我们也有丰富的褪黑激素，诱导睡眠的荷尔蒙。

And when it's light, the production of melatonin drops.

而当光线充足时，身体则所分泌的褪黑激素减少。

Melatonin is the hormone of darkness.

褪黑激素是黑暗的荷尔蒙。

These slim metal dispensers from Inhale Health of Beverly Hills Biotech Company release vaporized vitamins, caffeine or melatonin.

这些贝弗利山名为吸的生物技术公司产的金属自动装置可以释放汽化维生素、咖啡因或褪黑激素。

Too much light in the evening — that extra hour from daylight saving time — delays the melatonin increase.

晚上过多的光线——从夏令时开始的额外一小时——延迟褪黑激素的增加。

This can be very confusing, preventing the release of melatonin and the onset of sleep.

这令人非常困惑，阻碍褪黑激素的释放、妨碍进入睡眠。

Melatonin for example is sensitive to light, increases with darkness, and helps us to settle into a deep sleep.

例如，褪黑激素对光敏感，在黑暗增加，并帮助我们进入深度睡眠。

During this 60-minute window, your brain has enough time to produce melatonin and prepare for a night of restful slumber.

在这 60 分钟内，大脑有足够的时间产生褪黑激素，为一夜安眠做好准备。

In another study from 2013, researchers measured levels of melatonin, a hormone that regulates our circadian rhythm, throughout the day.

在2013年的另一项研究，研究人员测量了褪黑激素的水平，褪黑激素是一种调我们昼夜的激素。

Researchers have discovered that " night milk" contains more melatonin, which has been proven to help people feel sleepy and reduce anxiety.

研究人员发现，“夜晚的牛奶” 含有更多的褪黑激素，褪黑激素已被证明可以帮助人们感困倦和减少焦虑。

And for humans, when it gets dark, our bodies start producing melatonin, a hormone that helps us relax so we can sleep.

对人类来说，当天黑时，我们的身体开始产生褪黑激素，一种帮助我们放松的激素，这样我们就可以睡觉了。

They are managed by the rise and fall of certain chemicals such as the hormones melatonin and cortisol, and the neurotransmitter adenosine.

它们由某些化学物质的上升和下降来控制，例如褪黑激素和皮质醇激素以及神经递质腺苷。

Participants reading the iPad took about 10 minutes longer to fall asleep, secreted less sleep-inducing melatonin, and shifted their internal circadian clock.

而平板组要花大约10多分钟才能入睡，睡眠分泌的褪黑激素也比较少，而且自身内在的生物钟也受影响。