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Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series

https://www.youtube.com/watch?v=-OBCwiPPfEU

Here is the translation of the text to Chinese:episode on sleep optimization:1. 睡眠是一种复杂的生物过程，包括非 быстрый眼径（NREM）和快速眼径（REM）睡眠。2. 身体的 circadian ритmus 发挥着重要作用，通过分子释放药物如adenosine和melatonin来控制睡眠。3. cortisol水平自然mente下降，但可以受到潜在事件或刺激的影响。4. 大多数成人需要每晚7-9小时睡眠，以保持最好的健康和性能。5. 良好睡眠质量与Quantity一样重要，有研究表明睡不好的情况可能会导致多种negative健康后果，包括肥胖、心血管疾病和 mentally health problems。6. 良好睡眠有四个macro 因素：量、质量、定期性、时间。7. 生物和 ней로chemical interactions在控制睡眠过程中发挥着重要作用，例如serotonin和norepinephrine的释放帮助引起relaxation和休息。8. 干扰身体自然的睡眠-落笼征程，如保持夜晚或使用电子设备在床前，可能会导致一种称为"tired but wired"的状态，具有困难入睡和全体健康的negative影响。9. 优化睡眠需要同步身体自然的睡眠-落笼征程，以及发展好的睡眠规范，例如遵循固定睡眠时间表，避免氮和酒精在床前。10. 改善睡眠可以对全体健康和质量产生positive影响，包括提高认知功能、改善情绪调节能力和增进体育表现。

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