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

褪黑种大脑分用来调节睡眠程度的荷尔蒙。

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

这因为光抑制褪黑，褪黑在昼夜节律中起着重要作用。

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，而褪黑帮助我们保持清醒。

Melatonin is the hormone of darkness.

褪黑黑暗的荷尔蒙。

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

但在晚上，就会从松果体分褪黑。

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

我们也有丰富的褪黑，睡眠的荷尔蒙。

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

这会令人非常困惑，阻碍褪黑的释放、妨碍进入睡眠。

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

而当光线充足时，身体则所分的褪黑会减少。

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

到了晚上，一种名为褪黑的水平开始增加，致疲劳。

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

当光线昏暗时，你的身体会分较多褪黑，让你昏昏欲睡。

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的产生，就像在我们的大脑中一样。

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

在2013年的另一项研究中，研究人员测量了褪黑的水平，褪黑一种调节我们昼夜节律的。

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，褪黑已被证明可以帮助人们感到困倦和减少焦虑。

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

例如，褪黑对光敏感，在黑暗中增加，并帮助我们进入深度睡眠。

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——会延迟褪黑的增加。

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，为一夜安眠做好准备。

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的生物技术公司产的金属自动装置可以释放汽化维生、咖啡因或褪黑。

What's more, this study found that 92% of those who stopped taking melatonin saw their delayed sleep onset come back.

更重要的，这项研究发现92%停止服用褪黑的人，他们延迟的睡眠得到恢复。

The hypothalamus then halts the production of melatonin, a hormone that triggers sleep.

下丘脑随后会停止褪黑的产生，褪黑一种引发睡眠的。

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，88%的病例中，褪黑能有效地和维持更好的睡眠。