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节睡眠程度的荷尔蒙。

As the world goes dark, this master switch tells our pineal gland to increase levels of the hormone melatonin in the bloodstream, sort of like a chemical lullaby.

天暗下来时，这个主开关告诉我们的松果体增加血液中的褪黑激素水平，有点像化学摇篮曲。

So when the Sun starts to set, it changes the light on your screen from white light to yellow light which simulates the Sun setting and allows melatonin to be produced naturally.

太阳下山后，它会把你屏幕的白调成黄，这个过程模拟晚降临，会让褪黑激素自然分泌。

The body clock responds to light cues, ramping up production of the hormone melatonin at night and switching it off when it senses light.

生理时钟对有所反应，在晚会加速荷尔蒙，褪黑激素的分泌，并在感应到线时关闭。

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

到晚，一种名为褪黑激素的激素水平开始增加，导致疲劳。

STEP 4 Take a melatonin supplement four or five hours before you go to bed on the night of the time change, to help you fall asleep; it's sold over-the-counter at drug stores.

即将改变时间的当天床睡觉前四五个小时服用褪黑激素替代品，帮助你入睡。药店专柜有售。

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

天黑时，这些细胞会触发褪黑激素的产生，就像在我们的大脑中一样。

The powerful anticarcinogen and antioxidant melatonin as well as the restorative “youth hormone” — Human Growth Hormone are secreted in their strongest doses between 10PM and 2AM.

强大的抗癌物质和抗氧化褪黑激素以及有“恢复青春激素”之称的人类生长激素分泌最多的时候是在晚十点到凌晨两点。

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

但是在晚，就会从松果体分泌褪黑激素。

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。

This natural color shift, combined with the decreasing brightness, tells our body to kick start the production of melatonin, which makes us feel sleepy.

这种自然的色温变化，加亮度的下降，会告诉我们的身体开始生产褪黑激素，使我们感到困倦。

As you go to sleep and finally begin to drift off, melatonin is secreted by the pineal gland which begins the sleep cycle, which happens multiple times through the night.

当你准备睡觉并开始熟睡时，松果体会分泌褪黑激素，松果体开始睡眠周期，整个晚会发生多次。

Our clocks are cued up by morning light, but as the supply of daylight dwindles in winter, melatonin may be released later and wear off later, the theory suggests.

该理论表明，我们的生理时钟是通过晨来调动的，但随着冬季日供应的减少，褪黑激素可能会较晚释放并逐渐消失。

But luckily, the release of melatonin is produced by a central gland so it affects the daily rhythms of every cell in your body simultaneously.

但幸运的是，褪黑激素的释放是由中央腺体产生的，因此它会同时影响体内每个细胞的日常节律。

They found that 65% of the children still used melatonin daily and that in 88% of cases, it was effective in inducing and maintaining better sleep.

他们发现，65%的儿童仍然每天使用褪黑激素，88%的病例中，褪黑激素能有效地诱导和维持更好的睡眠。

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，“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到困倦和减少焦虑。

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，睡眠中分泌的褪黑激素也比较少，而且自身内在的生物钟也受到影响。

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，为一安眠做好准备。

You want to keep your blinds open so that when the Sun rises, the natural white light can hit your body and prevent additional production of melatonin.

你需要打开你的窗帘，当太阳升起时，照射到你身体的线会阻止褪黑激素的进一步分泌。