Night Owl vs. Early Bird 🦉 | 夜猫子

甜甜阿杰，你看我今天这个黑眼圈，是不是能直接去演熊猫了？

A-Jie, look at these dark circles under my eyes today — I could basically go play a panda, right?

阿杰好家伙，都黑到快贴到下巴了。你昨天几点睡的？

Whoa, they're so dark they almost reach your chin. What time did you go to bed last night?

甜甜凌晨三点半。然后早八的课，我是踩着铃声冲进教室的。

Three thirty in the morning. And then for my 8 a.m. class, I ran into the room right as the bell was ringing.

阿杰三点半？那个点我已经睡了快五个小时了。

Three thirty? By that time I'd already been asleep for almost five hours.

甜甜所以我说我们俩根本就是两个物种。你是那种晚上九点半就开始打哈欠的人，我是越到半夜越精神的夜猫子。

That's why I say we're basically two different species. You're the type who starts yawning at nine thirty at night, and I'm a night owl who gets more awake the later it gets.

阿杰夜猫子，这个词用得好。就是那种白天没什么劲，一到晚上就活过来的人。

Night owl — good use of that word. It's someone who has no energy during the day and comes alive the moment night falls.

甜甜对，就是我本人。天一黑，我的电量直接从百分之十冲到百分之百。

Exactly, that's me. The moment it gets dark, my battery jumps straight from ten percent to a hundred percent.

阿杰那今天这期正好，咱俩一个夜猫子，一个早睡党，把这个作息问题好好掰扯掰扯。

Then today's episode is perfect — one night owl, one early-to-bed person — let's really hash out this whole sleep-schedule thing.

甜甜好啊！我倒要看看，你这个九点睡觉的老年人，能说出什么大道理。

Sure! I'd love to hear what great wisdom you, a nine-o'clock-bedtime old man, can come up with.

阿杰我这不叫老年人，我这叫作息健康。你先说，你半夜三点不睡，都在干嘛？

This isn't being an old man, this is called a healthy schedule. You go first — what are you even doing at three in the morning instead of sleeping?

甜甜干嘛？躺在床上刷手机啊。刷着刷着，一抬头，哎，怎么三点了。

Doing? Lying in bed scrolling on my phone. I scroll and scroll, then look up and — huh, how is it three already?

阿杰所以你也不是真有事，就是单纯地不想睡。

So it's not that you actually have something to do — you just plain don't want to sleep.

甜甜你这么一说好像有点扎心，但确实是。白天上课、开会、跟人聊天，一整天都不属于我自己。

Well, that stings a little when you put it that way, but it's true. Classes, meetings, talking to people — the whole day doesn't belong to me.

阿杰然后呢？

And then?

甜甜然后只有晚上，全世界都安静了，那几个小时才是我自己的。我舍不得睡，想多抢回来一点。

And then only at night, when the whole world goes quiet, do those few hours finally feel like mine. I can't bear to sleep — I want to grab a little of that time back.

阿杰你这个心理有个专门的说法，叫报复性熬夜。

There's actually a term for that mindset — revenge bedtime procrastination.

甜甜报复性熬夜！对对对，就是这个词，我经常在网上看到。

Revenge bedtime procrastination! Yes, yes, that's the one — I see it online all the time.

阿杰意思就是白天被工作和学习占满了，心里不甘心，晚上就用熬夜来找补，像是在跟白天报仇一样。

It means your day gets completely filled up with work and study, you feel cheated, so you stay up at night to make up for it — like you're getting revenge on the daytime.

甜甜太准了。我明明困得眼睛都睁不开了，但就是不肯放下手机，好像一睡着，这一天就白过了。

So accurate. I'm clearly so sleepy I can't keep my eyes open, but I just won't put the phone down — like the moment I fall asleep, the whole day was wasted.

阿杰我懂你这个感觉，但你这是在拿身体换那几个小时。

I get that feeling, but what you're really doing is trading your health for those few hours.

甜甜哎呀，道理我都懂。可是一到晚上，道理就不管用了。

Ugh, I know all the logic. But once night comes, logic just stops working.

阿杰你们年轻人现在还有个更夸张的说法，熬夜叫什么来着，修仙？

You young people have an even more dramatic term for it now — what do you call pulling an all-nighter, "cultivating immortality"?

甜甜哈哈哈你居然知道修仙！对，通宵不睡就叫修仙，好像熬着熬着就能得道成仙一样。

Hahaha, I can't believe you know "cultivating immortality"! Yeah, staying up all night is called "xiuxian," as if by staying up long enough you'll become an immortal.

阿杰说得挺好听，其实第二天就是一具行尸走肉。

Sounds lovely, but the next day you're basically a walking corpse.

甜甜那也没办法呀。我跟你讲，昨晚我本来十二点就想睡的，结果刷到一部剧，一口气看了四集。

Well, there's nothing I can do. I'm telling you, last night I meant to sleep at twelve, but then I stumbled onto a show and watched four episodes in one go.

阿杰你看，这就是问题。你不是不困，你是管不住自己。

See, that's the problem. It's not that you're not tired — it's that you can't control yourself.

甜甜被你说中了。那你呢？你晚上都几点睡？说出来别吓到我。

You nailed it. So what about you? What time do you sleep? Don't scare me when you say it.

阿杰一般十一点前就躺下了，十一点半差不多就睡着了。

Usually I'm lying down before eleven, and by eleven thirty I'm pretty much asleep.

甜甜天呐，十一点半。我十一点半可能刚点了第一份夜宵。

Oh my gosh, eleven thirty. At eleven thirty I've probably just ordered my first late-night snack.

阿杰夜宵？你半夜还吃东西？

A late-night snack? You eat in the middle of the night?

甜甜当然！熬夜怎么能不配夜宵呢？炸鸡、烧烤、泡面，这才是夜猫子的快乐。

Of course! How can you stay up without a late-night snack to go with it? Fried chicken, barbecue, instant noodles — that's the joy of being a night owl.

阿杰我听着都替你的胃难受。我晚上八点以后基本就不吃东西了。

Just hearing that makes my stomach hurt for you. After eight at night I basically don't eat anything.

甜甜八点以后不吃？那你不饿吗？

Nothing after eight? Aren't you hungry?

阿杰习惯了就不饿了。而且吃太晚，睡觉的时候胃还在工作，睡眠质量会变差。

Once you're used to it, you're not hungry. Besides, if you eat too late, your stomach is still working while you sleep, and your sleep quality gets worse.

甜甜睡眠质量……你这个词一出来，我就知道你是养生党。

Sleep quality... the moment you use a phrase like that, I know you're a wellness nut.

阿杰我不光是早睡党，我还真是有点养生。我办公室桌上就放着一个保温杯。

I'm not just an early sleeper, I really am a bit into wellness. There's an insulated thermos sitting right on my office desk.

甜甜保温杯里是不是还泡着枸杞？

And are there goji berries steeping in that thermos?

阿杰哈哈，被你猜到了，还真有枸杞。

Haha, you guessed it — there really are goji berries.

甜甜二十四岁的人，保温杯泡枸杞，你这个老古董的名号是摘不掉了。

Twenty-four years old, steeping goji berries in a thermos — you're never shaking off that "old-timer" label.

阿杰随便你怎么说。等你哪天熬夜熬到身体报警，你就懂我了。

Say whatever you like. The day your body sends out a warning from all the late nights, you'll understand me.

甜甜身体报警？有那么严重吗？

Your body sends out a warning? Is it really that serious?

阿杰你自己看看你的黑眼圈，这就是最轻的一种报警了。

Just look at your own dark circles — that's the mildest kind of warning there is.

甜甜这个……我一般靠化妆遮一遮，或者贴个眼膜，第二天就看不太出来了。

Well... I usually just cover them with makeup, or put on an eye mask, and by the next day you can barely tell.

阿杰遮得住黑眼圈，遮不住里面的问题。你有没有觉得最近记性变差了？

You can cover the dark circles, but not the problem behind them. Do you feel like your memory's gotten worse lately?

甜甜还真有！我经常走到宿舍门口，突然想不起来自己要拿什么。

Actually, yes! I often walk to my dorm door and suddenly can't remember what I came to get.

阿杰这就是长期睡不够，脑子没休息好。

That's from long-term lack of sleep — your brain hasn't rested properly.

甜甜哎，别说了别说了，越说我越慌。

Ugh, stop, stop — the more you talk, the more panicked I get.

阿杰慌是好事，说明你还知道怕。很多人是熬夜熬到头发大把大把掉才开始慌。

Panic is a good thing — it means you still know to be scared. A lot of people don't start panicking until their hair is falling out in clumps.

甜甜掉头发！这个我怕。我最怕的就是年纪轻轻先秃了。

Losing hair! That scares me. My biggest fear is going bald while I'm still young.

阿杰那你就更得注意了。熬夜是掉头发的一个重要原因，很多人二十几岁发际线就往后跑。

Then you'd better be even more careful. Staying up late is a major cause of hair loss — a lot of people's hairlines start creeping back in their twenties.

甜甜发际线往后跑，你这个说法好形象，好像头发在逃跑一样。

"The hairline creeping back" — that's such a vivid way to put it, like your hair is running away.

阿杰可不是嘛。等它跑了，你想让它回来，可就难了。

Exactly. Once it runs off, getting it to come back is really hard.

甜甜好可怕。那我问你，你早睡早起这么多年，是不是精神特别好？

So scary. Let me ask you — after all these years of early to bed and early to rise, do you feel really energetic?

阿杰说真的，差别很大。我早上七点自然醒，不用闹钟，起来整个人是清醒的。

Honestly, the difference is huge. I wake up naturally at seven, no alarm, and I'm fully clear-headed when I get up.

甜甜自然醒？不用闹钟？这我完全无法想象。

Wake up naturally? No alarm? I literally can't imagine that.

阿杰对啊，生物钟一旦稳定了，到点它自己就把你叫醒了。

Yeah, once your body clock is stable, it wakes you up on its own right on time.

甜甜生物钟，就是身体里那个管睡觉和起床的时钟，对吧。

The body clock — that's the internal clock that controls sleeping and waking, right?

阿杰没错。你天天作息乱七八糟，你的生物钟早就被你搞坏了。

Exactly. Your schedule is a total mess every day, so you wrecked your body clock ages ago.

甜甜我的生物钟可能已经跑到国外去了，跟我差了好几个时区。

My body clock has probably run off to another country — it's several time zones off from me.

阿杰哈哈，这个比喻我给满分。你现在是身体在中国，作息在纽约。

Haha, full marks for that metaphor. Right now your body's in China but your schedule's in New York.

甜甜所以每天早八对我来说，就像是纽约时间的凌晨爬起来上课。

So every 8 a.m. class, for me, is like dragging myself up in the middle of the night New York time to go study.

阿杰那你可太惨了。早起的鸟儿有虫吃，你这只鸟连眼睛都睁不开。

That's rough. The early bird gets the worm, but your bird can't even keep its eyes open.

甜甜别提早起的鸟儿了，我早上就是那只最想赖床的鸟。

Don't even mention the early bird — in the morning I'm the bird that most wants to stay in bed.

阿杰赖床是吧，我猜你的闹钟得响五六个才起得来。

Staying in bed, huh — I bet your alarm has to go off five or six times before you can get up.

甜甜五六个都是少的。我一般定十个闹钟，每隔五分钟一个。

Five or six is on the low end. I usually set ten alarms, one every five minutes.

阿杰定那么多有用吗？

Does setting that many even help?

甜甜没用。我会在半睡半醒之间，一个一个把它们全按掉，然后继续睡。

Nope. Half-asleep, I turn them off one by one and then keep sleeping.

阿杰所以那十个闹钟，就是响给你的室友听的。

So those ten alarms are basically ringing for your roommate to hear.

甜甜哈哈哈，我室友已经被我训练得比我先醒了。她现在听到铃声，会直接过来拍我。

Hahaha, I've trained my roommate to wake up before I do. Now when she hears the alarm, she comes over and smacks me.

阿杰你这不是闹钟，你这是请了个人工闹钟。

That's not an alarm clock — you've hired a human alarm clock.

甜甜对，纯人工，还带拍打功能的。可是就算这样，我起床之后还是特别难受。

Right, fully manual, with a smacking function too. But even so, I still feel awful after getting up.

阿杰那种感觉是不是像被人从水里捞出来一样？

Is that feeling like being fished out of the water?

甜甜太对了！头是懵的，眼睛是肿的，脾气还特别大，谁碰我我跟谁急。

Exactly! My head's foggy, my eyes are puffy, and I'm so irritable that whoever bothers me gets snapped at.

阿杰这个叫起床气。睡不够的人，起床气都特别重。

That's called morning grumpiness. People who don't sleep enough have really bad morning grumpiness.

甜甜起床气，我可太有了。我早上前半个小时基本不能跟人说话，一说话就想吵架。

Morning grumpiness — oh, I've got tons of it. For the first half hour I basically can't talk to anyone; the moment I speak, I want to pick a fight.

阿杰所以你看，你这一整个上午，其实都是在还昨天晚上欠下的债。

So you see, your whole morning is really just repaying the debt you racked up last night.

甜甜还债……你把睡觉说得跟借钱一样。

Repaying debt... you make sleeping sound like borrowing money.

阿杰本来就是。睡眠是会欠债的，你今天少睡三个小时，这三个小时它记着账呢。

It basically is. Sleep builds up debt — if you sleep three hours less today, your body keeps a tab on those three hours.

甜甜那我周末补回来不就行了？我周末能一口气睡到中午十二点。

Then I'll just make it up on the weekend, right? On weekends I can sleep straight through till noon.

阿杰这就是最大的误会。你以为睡眠债能补回来，其实补不回来。

That's the biggest misconception. You think you can pay back sleep debt, but you actually can't.

甜甜真的假的？我周末睡那么久，睡醒明明感觉满血复活了呀。

Seriously? I sleep so long on weekends, and when I wake up I clearly feel fully recharged.

阿杰那只是当下舒服。你平时熬夜，周末狂睡，这样一松一紧，你的生物钟更乱了。

That's just comfortable in the moment. You stay up all week, then sleep like crazy on weekends — that back-and-forth throws your body clock off even more.

甜甜所以我周一早上永远最痛苦，是因为周末把作息又打乱了一遍？

So Monday mornings are always the worst because the weekend messed up my schedule all over again?

阿杰对，这个还有个词，叫社交时差。周末晚睡晚起，等于每周都给自己倒一次时差。

Right, and there's a term for this too — social jet lag. Sleeping and waking late on weekends is like giving yourself jet lag every single week.

甜甜社交时差！又学到一个词。我感觉我不是在录节目，我是在上健康课。

Social jet lag! Another new term. I feel like I'm not recording a show, I'm taking a health class.

阿杰那你可得好好听。这门课的学费，是用头发和黑眼圈交的。

Then you'd better listen closely. The tuition for this class is paid in hair and dark circles.

甜甜哎哟，你今天嘴怎么这么毒。那我反过来问你，你早睡就没有代价吗？

Ouch, why is your mouth so savage today? Let me flip it around — does going to bed early have no downsides?

阿杰什么代价？

What downsides?

甜甜比如，你晚上九点多就困了，那朋友约你出去吃饭、看夜场电影，你不就全错过了？

Like, if you're already sleepy a little after nine at night, then when friends invite you out to dinner or a late movie, don't you miss all of it?

阿杰这个……你还真说到了一个点。

Well... you actually have a point there.

甜甜哈哈，被我抓到了吧！你们早睡党也不是全是好处。

Haha, caught you! You early sleepers don't have it all good either.

阿杰确实，我有时候朋友半夜发消息给我，我第二天早上才回，人家都以为我把他们删了。

True. Sometimes a friend messages me in the middle of the night, and I don't reply until the next morning — they all think I've deleted them.

甜甜这就是我说的嘛。晚上才是社交的黄金时间，你九点就下线，等于错过了一整个热闹的世界。

That's exactly what I mean. Night is the prime time for socializing — you go offline at nine, so you miss a whole lively world.

阿杰所以我也不是让你完全不熬夜，人偶尔熬一次，为了看场球、赶个重要的活儿，这都正常。

So I'm not telling you to never stay up. Staying up once in a while — for a big game, or to finish an important task — that's all normal.

甜甜对嘛，偶尔熬一次和天天熬，是两回事。

Right, staying up once in a while and staying up every day are two different things.

阿杰没错，区别就在于，你是偶尔失控，还是每天都失控。

Exactly. The difference is whether you lose control occasionally or lose control every day.

甜甜那我可能……属于每天都有点失控的那种。

Then I might be... the kind who loses control a little every day.

阿杰所以问题不是熬夜本身，是你根本没有一个能停下来的点。

So the problem isn't staying up itself — it's that you have no point where you can stop.

甜甜能停下来的点，这个说法好。就是说，我得给自己定一个"到这就必须睡"的时间。

"A point where you can stop" — I like that. So I need to set myself a time that means "at this point I have to sleep."

阿杰对，比如你告诉自己，一点必须放下手机，不管剧看到哪，游戏打到哪。

Right, like telling yourself: at one o'clock the phone goes down, no matter where you are in the show or the game.

甜甜说起来容易，做起来太难了。手机就像有魔法，一点根本停不下来。

Easier said than done. The phone is like it's got magic — once I start, I just can't stop.

阿杰那你就把手机放远一点。我睡前会把手机扔到客厅充电，不放在床头。

Then put the phone farther away. Before bed I toss my phone in the living room to charge, not by the bed.

甜甜把手机扔到客厅？那也太狠了吧。手机不在身边，我会没有安全感的。

Toss the phone in the living room? That's too harsh. Without my phone next to me, I feel insecure.

阿杰一开始是会难受，但坚持几天，你会发现躺下就是睡觉，睡得特别快。

It's uncomfortable at first, but after a few days you'll find that lying down means sleeping, and you fall asleep really fast.

甜甜我懂这个道理。可是每次手机一拿起来，我就跟中了魔一样。

I understand the logic. But every time I pick up the phone, it's like I'm possessed.

阿杰所以关键是别让自己有拿起来的机会。你连拿都拿不到，自然就睡了。

So the key is to not give yourself the chance to pick it up. If you can't even reach it, you'll naturally fall asleep.

甜甜听起来是个好办法。不过我有个更现实的问题——就算我十二点躺下，我也睡不着啊。

That sounds like a good method. But I have a more practical problem — even if I lie down at twelve, I can't fall asleep.

阿杰睡不着，是因为你的身体已经习惯了半夜三点才关机。

You can't fall asleep because your body is already used to not shutting down until three in the morning.

甜甜对，我一躺下脑子反而更清醒，各种事情在脑子里转来转去。

Right, the moment I lie down my mind actually gets clearer, with all kinds of things spinning around in my head.

阿杰这也是熬夜的后遗症。你越晚睡，身体越以为晚上就该醒着。

That's another side effect of staying up. The later you sleep, the more your body thinks it's supposed to be awake at night.

甜甜那我要怎么把它调回来？总不能一下子从三点改到十一点吧。

So how do I adjust it back? I obviously can't jump from three to eleven all at once.

阿杰不能一下子改，得慢慢来。比如你这周先争取一点睡，下周提前到十二点半，一点一点往前挪。

You can't change it all at once — you have to go slowly. Like, this week aim for one o'clock, next week move it up to twelve thirty, shifting it earlier bit by bit.

甜甜哦，就像慢慢往回搬时间，不能一步到位。

Oh, like slowly moving the time back, not all in one step.

阿杰对。你的生物钟是被你花了好几个月搞乱的，你也得给它几个星期慢慢调回来。

Right. You spent several months messing up your body clock, so you have to give it a few weeks to slowly adjust back.

甜甜明白了。那白天呢？白天有什么能帮我早点困的办法吗？

Got it. What about daytime? Is there anything during the day that can help me get sleepy earlier?

阿杰白天多晒太阳，特别是早上。晒到太阳，身体才知道现在是白天，晚上才会准时困。

Get more sun during the day, especially in the morning. When you get sunlight, your body knows it's daytime, and then at night it gets sleepy on schedule.

甜甜晒太阳还有这个作用？我以为晒太阳只是为了不缺钙。

Sunlight does that too? I thought getting sun was just so you don't run low on calcium.

阿杰太阳对生物钟的影响特别大。你白天一直待在宿舍拉着窗帘，身体根本分不清白天黑夜。

Sunlight has a huge effect on your body clock. If you stay in your dorm all day with the curtains drawn, your body can't tell day from night at all.

甜甜这么一说，我宿舍窗帘确实基本没拉开过。我们宿舍白天都是黑的。

Now that you mention it, my dorm curtains really almost never get opened. Our dorm is dark even during the day.

阿杰那就对了，你等于自己给自己造了一个永远的夜晚。

Well there you go — you've basically built yourself an endless night.

甜甜我给自己造了一个永远的夜晚……听起来好浪漫，其实是在害自己。

I've built myself an endless night... it sounds so romantic, but really I'm hurting myself.

阿杰哈哈，你这个总结能力可以的。那还有一个，就是白天别喝太多咖啡。

Haha, your summarizing skills aren't bad. One more thing — don't drink too much coffee during the day.

甜甜这个我做不到。我现在完全是靠咖啡续命的，一天不喝三杯，我根本撑不住。

That one I can't do. I'm completely running on coffee right now — without three cups a day, I just can't make it.

阿杰咖啡续命，这个词我也常听人说。可是你想想，你为什么需要咖啡续命？

"Running on coffee" — I hear people say that a lot too. But think about it: why do you need coffee to keep going?

甜甜因为……我晚上没睡好？

Because... I didn't sleep well at night?

阿杰对啊。你晚上不睡，白天用咖啡硬撑，撑到晚上又精神了，然后又睡不着，这就成了一个圈。

Exactly. You don't sleep at night, you push through the day on coffee, by night you're wired again, and then you can't sleep — and it becomes a loop.

甜甜一个死循环！我熬夜，所以白天困，所以喝咖啡，所以晚上又睡不着，所以又熬夜。

A vicious cycle! I stay up, so I'm tired during the day, so I drink coffee, so I can't sleep at night, so I stay up again.

阿杰没错，你要做的就是在某个地方，把这个圈剪断。

Exactly. What you need to do is cut this loop somewhere.

甜甜那我从哪剪呢？

So where do I cut it?

阿杰最好剪的地方，就是下午三点以后不再喝咖啡。让身体到晚上能自然地困下来。

The easiest place to cut is: no more coffee after three in the afternoon. Let your body get naturally sleepy by night.

甜甜下午三点以后不喝咖啡。好，这个我可以试试，至少比让我扔手机容易点。

No coffee after three p.m. Okay, I can try that — at least it's easier than making me toss my phone across the room.

阿杰一步一步来嘛。你不用一夜之间变成早起党，你先从别那么晚睡开始。

One step at a time. You don't have to become an early riser overnight — start by just not sleeping so late.

甜甜说到早起党，我一直有个问题想问你。你每天六七点起来，早上那么多时间，你都干嘛？

Speaking of early risers, there's something I've always wanted to ask. You get up at six or seven — with all that morning time, what do you even do?

阿杰这就是早起最爽的地方。我早上有一段完全属于自己的、特别安静的时间。

That's the best part of getting up early. In the morning I have a stretch of time that's completely my own — really quiet.

甜甜属于自己的时间？这不是我熬夜的理由吗，怎么被你抢走了。

Time that's your own? Isn't that my reason for staying up late — how did you steal it?

阿杰哈哈，你在夜里找的东西，我在清晨就找到了，而且还不用牺牲睡眠。

Haha, what you look for in the night, I find in the early morning — and I don't have to sacrifice sleep for it.

甜甜这话说得……有点气人，但好像挺有道理。

The way you put that is... kind of annoying, but it actually makes sense.

阿杰我早上会慢慢喝杯水，看会儿书，出去走一走，等于上班之前先给自己充了个电。

In the morning I slowly drink a glass of water, read for a bit, go for a walk — it's like charging myself up before work.

甜甜等一下，你早上还出去走路？几点？

Wait, you go out for a walk in the morning too? What time?

阿杰六点半左右。这个点街上没什么人，空气也好，走一圈整个人特别清爽。

Around six thirty. At that hour there's hardly anyone on the streets, the air is nice, and one loop leaves me feeling really refreshed.

甜甜六点半的马路……我上次见到六点半，还是因为我还没睡。

The streets at six thirty... the last time I saw six thirty, it was because I hadn't slept yet.

阿杰这就是我们最大的区别了。同样一个六点半，你是准备睡，我是准备开始新的一天。

That's the biggest difference between us. At the very same six thirty, you're getting ready to sleep, and I'm getting ready to start a new day.

甜甜同一个时间，两个世界。我觉得这句话可以当今天这期的标题了。

Same time, two worlds. I think that line could be the title of today's episode.

阿杰可以啊。其实夜猫子和早起党，没有谁对谁错，关键是这个作息适不适合你的生活。

Sure. Honestly, night owls and early risers — neither is right or wrong. What matters is whether the schedule fits your life.

甜甜这话我爱听。所以你的意思是，我要是能一直熬夜还身体倍儿棒，其实也没什么？

Now that's what I like to hear. So you're saying, if I could stay up all the time and still be perfectly healthy, it'd actually be fine?

阿杰前提是你真能身体倍儿棒。可惜的是，绝大多数人熬着熬着，身体都会先扛不住。

As long as you really stay perfectly healthy. Unfortunately, for most people, staying up night after night, the body gives out first.

甜甜又被你绕回来了。你这个人，兜多大一圈都能绕回到让我早睡。

You've circled back on me again. No matter how big a loop you take, you always come back to making me sleep early.

阿杰因为我是真心觉得，你现在这个作息，是在提前透支以后的健康。

Because I genuinely believe that your current schedule is spending your future health in advance.

甜甜提前透支……好吧，这次我认真听进去了。那你觉得，几点睡才算不熬夜？

Spending it in advance... okay, this time I really took it in. So in your view, what time counts as not staying up late?

阿杰一般来说，晚上十一点前睡，就算比较健康的了。超过十二点，基本就算熬夜。

Generally speaking, sleeping before eleven at night counts as fairly healthy. Past twelve is basically staying up late.

甜甜十一点……那按这个标准，我这辈子基本没有不熬夜的一天。

Eleven... by that standard, I've basically never had a single day in my life without staying up late.

阿杰所以你的目标不用定太高，你能稳定在十二点半睡，对你来说就已经是巨大的进步了。

So you don't need to set the bar too high. If you can consistently sleep at twelve thirty, that's already huge progress for you.

甜甜十二点半，听起来好像……真的有可能做到。

Twelve thirty... that actually sounds like something I could really do.

阿杰对，别一上来就要求自己十一点睡，那你做不到就会放弃。先定一个跳一跳能够到的目标。

Right. Don't demand eleven o'clock right off the bat — you'll fail and give up. Set a goal you can reach with a little stretch.

甜甜跳一跳能够到的目标，这个说法我喜欢。做人嘛，不能为难自己。

A goal you can reach with a little stretch — I like that phrase. In life, you shouldn't make things too hard on yourself.

阿杰哈哈，但也不能太放过自己。你之前就是对自己太好了，才熬成现在这样。

Haha, but you also can't let yourself off too easy. You were too good to yourself before, and that's how you ended up like this.

甜甜行行行，说不过你。那我们来做个总结吧，今天你可教了我不少词。

Fine, fine, I can't out-argue you. Let's do a recap — you really taught me quite a few words today.

阿杰那你数数，今天都学到了哪些。

Then count them up — what did you learn today?

甜甜首先是夜猫子，晚上精神、白天没劲的人，就是我。

First there's "night owl" — someone energetic at night and drained during the day. That's me.

阿杰对，还有它的反面。

Right, and its opposite.

甜甜早睡党、早起党，就是你这种老……不对，是作息健康的人。

Early sleeper, early riser — that's your kind of old... no wait, the kind with a healthy schedule.

阿杰这次改口改得不错。

Nice save there.

甜甜还有报复性熬夜，白天太累，晚上不甘心，用熬夜找补自己。

Then there's revenge bedtime procrastination — too tired during the day, unwilling to let go at night, staying up to make it up to yourself.

阿杰这个词现在太多人中招了。

Way too many people fall for that one these days.

甜甜还有黑眼圈、掉头发、发际线往后跑，这些都是熬夜给身体发的警报。

Then dark circles, hair loss, a receding hairline — these are all warnings your body sends from staying up late.

阿杰记得最牢的永远是最吓人的那几个。

The ones you remember best are always the scariest ones.

甜甜哈哈，因为怕呀。还有生物钟，身体里管睡觉起床的钟，被我搞得跑到纽约去了。

Haha, because they're scary. Then the body clock — the internal clock that controls sleeping and waking — which I sent running off to New York.

阿杰还有那个你最舍不得的。

And the one you're most reluctant to give up.

甜甜咖啡续命！还有那个死循环——熬夜、喝咖啡、又睡不着，转个不停。

Running on coffee! And that vicious cycle — staying up, drinking coffee, then not being able to sleep, spinning round and round.

阿杰这一课的关键，其实就是想办法把这个圈剪断。

The key to this lesson is really just finding a way to cut that loop.

甜甜我记住了。下午三点以后不喝咖啡，睡前把手机扔远一点，一点一点往前调作息。

I've got it. No coffee after three p.m., toss the phone farther away before bed, and shift my schedule earlier bit by bit.

阿杰你今天要是真能记住这几条，这期节目就没白录。

If you can really remember these few points today, then this episode wasn't recorded for nothing.

甜甜那必须记住。不过说真的，让我今晚就早睡，我可能还是做不到。

I'll definitely remember. But honestly, asking me to sleep early tonight — I probably still can't do it.

阿杰没关系，我不求你今晚就变，我就求你今晚比昨晚早睡半小时。

That's okay. I'm not asking you to change tonight — I'm just asking you to sleep half an hour earlier than last night.

甜甜早睡半小时……这个要求，我勉强可以答应你。

Half an hour earlier... that request, I can just barely agree to.

阿杰那就说定了。你今晚三点变成两点半，也算你赢。

Then it's settled. If tonight you turn three o'clock into two thirty, that still counts as a win for you.

甜甜哈哈，这目标是够低的。好，那我们今天就聊到这里。感谢大家一直听到这里！

Haha, that's a nice low bar. Okay, let's leave it here for today. Thanks so much for listening all the way through!

阿杰如果你也是个改不掉的夜猫子，或者你身边就有这么一个人，欢迎在评论区告诉我们，你一般几点睡。

If you're a night owl who can't quit either, or you have someone like that around you, tell us in the comments what time you usually sleep.

甜甜对，也可以说说你有没有什么早睡的好办法，救救我这种十个闹钟都叫不醒的人。

Yeah, and share any good tricks you have for sleeping early — save someone like me who even ten alarms can't wake up.

阿杰那我们下期再见。也希望今晚的你，能比昨晚早一点点，放下手机，好好睡个觉。

See you next time. And I hope that tonight, you can put down your phone a little earlier than last night and get a good night's sleep.

甜甜晚安啦，各位夜猫子和早起党，我们下期节目，睡饱了再见！

Good night, all you night owls and early risers — see you next episode, after we've slept our fill!

5 questions · up to 50 points