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

激素是种大脑分泌用来调节睡眠程度荷尔蒙。

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

当光线昏暗时，你分泌较多激素，让你昏昏欲睡。

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

到了晚上，一种名为激素激素水平开始增加，导致疲劳。

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

天时，这些细胞触发激素产生，就像在我们大脑中一样。

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

但是在晚上，就从松果分泌激素。

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

当光线充足时，我们产生较少激素，而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.

这是因为光抑制激素，激素在昼夜节律中起着重要作用。

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

我们也有丰富激素，诱导睡眠荷尔蒙。

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

而当光线充足时，则所分泌激素减少。

Melatonin is the hormone of darkness.

激素是暗荷尔蒙。

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康生物技术公司产金属自动装置可以释放汽化维生素、咖啡因或激素。

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

晚上过多光线——从夏令时开始额外一小时——延迟激素增加。

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

这令人非常困惑，阻碍激素释放、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，激素对光敏感，在暗中增加，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，大脑有足够时间产生激素，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年另一项研究中，研究人员测量了激素水平，激素是一种调节我们昼夜节律激素。

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，“夜晚牛奶” 含有更多激素，激素已被证明可以帮助人们感到困倦和减少焦虑。

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，当天时，我们开始产生激素，一种帮助我们放松激素，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上升和下降来控制，例如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，睡眠中分泌激素也比较少，而且自内在生物钟也受到影响。