01甜甜ā阿jié杰 ，nǐ你kàn看wǒ我jīn今tiān天zhè这gè个hēi黑yǎn眼quān圈 ，shì是bù不shì是néng能zhí直jiē接qù去yǎn演xióng熊māo猫le了 ？A-Jie, look at these dark circles under my eyes today — I could basically go play a panda, right?
02阿杰hǎo好jiā家huǒ伙 ，dōu都hēi黑dào到kuài快tiē贴dào到xià下bā巴le了 。nǐ你zuó昨tiān天jǐ几diǎn点shuì睡de的 ？Whoa, they're so dark they almost reach your chin. What time did you go to bed last night?
03甜甜líng凌chén晨sān三diǎn点bàn半 。rán然hòu后zǎo早bā八de的kè课 ，wǒ我shì是cǎi踩zhe着líng铃shēng声chōng冲jìn进jiào教shì室de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.
04阿杰sān三diǎn点bàn半 ？nà那gè个diǎn点wǒ我yǐ已jīng经shuì睡le了kuài快wǔ五gè个xiǎo小shí时le了 。Three thirty? By that time I'd already been asleep for almost five hours.
05甜甜suǒ所yǐ以wǒ我shuō说wǒ我men们liǎ俩gēn根běn本jiù就shì是liǎng两gè个wù物zhǒng种 。nǐ你shì是nà那zhǒng种wǎn晚shàng上jiǔ九diǎn点bàn半jiù就kāi开shǐ始dǎ打hā哈qiàn欠de的rén人 ，wǒ我shì是yuè越dào到bàn半yè夜yuè越jīng精shén神de的yè夜māo猫zi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.
06阿杰yè夜māo猫zi子 ，zhè这gè个cí词yòng用de得hǎo好 。jiù就shì是nà那zhǒng种bái白tiān天méi没shén什me么jìn劲 ，yī一dào到wǎn晚shàng上jiù就huó活guò过lái来de的rén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.
07甜甜duì对 ，jiù就shì是wǒ我běn本rén人 。tiān天yī一hēi黑 ，wǒ我de的diàn电liàng量zhí直jiē接cóng从bǎi百fēn分zhī之shí十chōng冲dào到bǎi百fēn分zhī之bǎi百 。Exactly, that's me. The moment it gets dark, my battery jumps straight from ten percent to a hundred percent.
08阿杰nà那jīn今tiān天zhè这qī期zhèng正hǎo好 ，zán咱liǎ俩yī一gè个yè夜māo猫zi子 ，yī一gè个zǎo早shuì睡dǎng党 ，bǎ把zhè这gè个zuò作xī息wèn问tí题hǎo好hǎo好bāi掰chě扯bāi掰chě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.
09甜甜hǎo好a啊 ！wǒ我dào倒yào要kàn看kàn看 ，nǐ你zhè这gè个jiǔ九diǎn点shuì睡jiào觉de的lǎo老nián年rén人 ，néng能shuō说chū出shén什me么dà大dào道lǐ理 。Sure! I'd love to hear what great wisdom you, a nine-o'clock-bedtime old man, can come up with.
10阿杰wǒ我zhè这bù不jiào叫lǎo老nián年rén人 ，wǒ我zhè这jiào叫zuò作xī息jiàn健kāng康 。nǐ你xiān先shuō说 ，nǐ你bàn半yè夜sān三diǎn点bù不shuì睡 ，dōu都zài在gàn干ma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?
11甜甜gàn干ma嘛 ？tǎng躺zài在chuáng床shàng上shuā刷shǒu手jī机a啊 。shuā刷zhe着shuā刷zhe着 ，yī一tái抬tóu头 ，āi哎 ，zěn怎me么sān三diǎn点le了 。Doing? Lying in bed scrolling on my phone. I scroll and scroll, then look up and — huh, how is it three already?
12阿杰suǒ所yǐ以nǐ你yě也bù不shì是zhēn真yǒu有shì事 ，jiù就shì是dān单chún纯de地bù不xiǎng想shuì睡 。So it's not that you actually have something to do — you just plain don't want to sleep.
13甜甜nǐ你zhè这me么yī一shuō说hǎo好xiàng像yǒu有diǎn点zhā扎xīn心 ，dàn但què确shí实shì是 。bái白tiān天shàng上kè课 、kāi开huì会 、gēn跟rén人liáo聊tiān天 ，yī一zhěng整tiān天dōu都bù不shǔ属yú于wǒ我zì自jǐ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.
14阿杰rán然hòu后ne呢 ？And then?
15甜甜rán然hòu后zhǐ只yǒu有wǎn晚shàng上 ，quán全shì世jiè界dōu都ān安jìng静le了 ，nà那jǐ几gè个xiǎo小shí时cái才shì是wǒ我zì自jǐ己de的 。wǒ我shě舍bù不de得shuì睡 ，xiǎng想duō多qiǎng抢huí回lái来yī一diǎn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.
16阿杰nǐ你zhè这gè个xīn心lǐ理yǒu有gè个zhuān专mén门de的shuō说fǎ法 ，jiào叫bào报fù复xìng性áo熬yè夜 。There's actually a term for that mindset — revenge bedtime procrastination.
17甜甜bào报fù复xìng性áo熬yè夜 ！duì对duì对duì对 ，jiù就shì是zhè这gè个cí词 ，wǒ我jīng经cháng常zài在wǎng网shàng上kàn看dào到 。Revenge bedtime procrastination! Yes, yes, that's the one — I see it online all the time.
18阿杰yì意sī思jiù就shì是bái白tiān天bèi被gōng工zuò作hé和xué学xí习zhàn占mǎn满le了 ，xīn心lǐ里bù不gān甘xīn心 ，wǎn晚shàng上jiù就yòng用áo熬yè夜lái来zhǎo找bǔ补 ，xiàng像shì是zài在gēn跟bái白tiān天bào报chóu仇yī一yàng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.
19甜甜tài太zhǔn准le了 。wǒ我míng明míng明kùn困de得yǎn眼jīng睛dōu都zhēng睁bù不kāi开le了 ，dàn但jiù就shì是bù不kěn肯fàng放xià下shǒu手jī机 ，hǎo好xiàng像yī一shuì睡zháo着 ，zhè这yī一tiān天jiù就bái白guò过le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.
20阿杰wǒ我dǒng懂nǐ你zhè这gè个gǎn感jué觉 ，dàn但nǐ你zhè这shì是zài在ná拿shēn身tǐ体huàn换nà那jǐ几gè个xiǎo小shí时 。I get that feeling, but what you're really doing is trading your health for those few hours.
21甜甜āi哎ya呀 ，dào道lǐ理wǒ我dōu都dǒng懂 。kě可shì是yī一dào到wǎn晚shàng上 ，dào道lǐ理jiù就bù不guǎn管yòng用le了 。Ugh, I know all the logic. But once night comes, logic just stops working.
22阿杰nǐ你men们nián年qīng轻rén人xiàn现zài在hái还yǒu有gè个gèng更kuā夸zhāng张de的shuō说fǎ法 ，áo熬yè夜jiào叫shén什me么lái来zhe着 ，xiū修xiān仙 ？You young people have an even more dramatic term for it now — what do you call pulling an all-nighter, "cultivating immortality"?
23甜甜hā哈hā哈hā哈nǐ你jū居rán然zhī知dào道xiū修xiān仙 ！duì对 ，tōng通xiāo宵bù不shuì睡jiù就jiào叫xiū修xiān仙 ，hǎo好xiàng像áo熬zhe着áo熬zhe着jiù就néng能dé得dào道chéng成xiān仙yī一yàng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.
24阿杰shuō说de得tǐng挺hǎo好tīng听 ，qí其shí实dì第èr二tiān天jiù就shì是yī一jù具xíng行shī尸zǒu走ròu肉 。Sounds lovely, but the next day you're basically a walking corpse.
25甜甜nà那yě也méi没bàn办fǎ法ya呀 。wǒ我gēn跟nǐ你jiǎng讲 ，zuó昨wǎn晚wǒ我běn本lái来shí十èr二diǎn点jiù就xiǎng想shuì睡de的 ，jié结guǒ果shuā刷dào到yī一bù部jù剧 ，yī一kǒu口qì气kàn看le了sì四jí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.
26阿杰nǐ你kàn看 ，zhè这jiù就shì是wèn问tí题 。nǐ你bù不shì是bù不kùn困 ，nǐ你shì是guǎn管bù不zhù住zì自jǐ己 。See, that's the problem. It's not that you're not tired — it's that you can't control yourself.
27甜甜bèi被nǐ你shuō说zhòng中le了 。nà那nǐ你ne呢 ？nǐ你wǎn晚shàng上dōu都jǐ几diǎn点shuì睡 ？shuō说chū出lái来bié别xià吓dào到wǒ我 。You nailed it. So what about you? What time do you sleep? Don't scare me when you say it.
28阿杰yī一bān般shí十yī一diǎn点qián前jiù就tǎng躺xià下le了 ，shí十yī一diǎn点bàn半chà差bù不duō多jiù就shuì睡zháo着le了 。Usually I'm lying down before eleven, and by eleven thirty I'm pretty much asleep.
29甜甜tiān天nà呐 ，shí十yī一diǎn点bàn半 。wǒ我shí十yī一diǎn点bàn半kě可néng能gāng刚diǎn点le了dì第yī一fèn份yè夜xiāo宵 。Oh my gosh, eleven thirty. At eleven thirty I've probably just ordered my first late-night snack.
30阿杰yè夜xiāo宵 ？nǐ你bàn半yè夜hái还chī吃dōng东xī西 ？A late-night snack? You eat in the middle of the night?
31甜甜dāng当rán然 ！áo熬yè夜zěn怎me么néng能bù不pèi配yè夜xiāo宵ne呢 ？zhá炸jī鸡 、shāo烧kǎo烤 、pào泡miàn面 ，zhè这cái才shì是yè夜māo猫zi子de的kuài快lè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.
32阿杰wǒ我tīng听zhe着dōu都tì替nǐ你de的wèi胃nán难shòu受 。wǒ我wǎn晚shàng上bā八diǎn点yǐ以hòu后jī基běn本jiù就bù不chī吃dōng东xī西le了 。Just hearing that makes my stomach hurt for you. After eight at night I basically don't eat anything.
33甜甜bā八diǎn点yǐ以hòu后bù不chī吃 ？nà那nǐ你bù不è饿ma吗 ？Nothing after eight? Aren't you hungry?
34阿杰xí习guàn惯le了jiù就bù不è饿le了 。ér而qiě且chī吃tài太wǎn晚 ，shuì睡jiào觉de的shí时hòu候wèi胃hái还zài在gōng工zuò作 ，shuì睡mián眠zhì质liàng量huì会biàn变chà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.
35甜甜shuì睡mián眠zhì质liàng量 ……nǐ你zhè这gè个cí词yī一chū出lái来 ，wǒ我jiù就zhī知dào道nǐ你shì是yǎng养shēng生dǎng党 。Sleep quality... the moment you use a phrase like that, I know you're a wellness nut.
36阿杰wǒ我bù不guāng光shì是zǎo早shuì睡dǎng党 ，wǒ我hái还zhēn真shì是yǒu有diǎn点yǎng养shēng生 。wǒ我bàn办gōng公shì室zhuō桌shàng上jiù就fàng放zhe着yī一gè个bǎo保wēn温bēi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.
37甜甜bǎo保wēn温bēi杯lǐ里shì是bù不shì是hái还pào泡zhe着gǒu枸qǐ杞 ？And are there goji berries steeping in that thermos?
38阿杰hā哈hā哈 ，bèi被nǐ你cāi猜dào到le了 ，hái还zhēn真yǒu有gǒu枸qǐ杞 。Haha, you guessed it — there really are goji berries.
39甜甜èr二shí十sì四suì岁de的rén人 ，bǎo保wēn温bēi杯pào泡gǒu枸qǐ杞 ，nǐ你zhè这gè个lǎo老gǔ古dǒng董de的míng名hào号shì是zhāi摘bù不diào掉le了 。Twenty-four years old, steeping goji berries in a thermos — you're never shaking off that "old-timer" label.
40阿杰suí随biàn便nǐ你zěn怎me么shuō说 。děng等nǐ你nǎ哪tiān天áo熬yè夜áo熬dào到shēn身tǐ体bào报jǐng警 ，nǐ你jiù就dǒng懂wǒ我le了 。Say whatever you like. The day your body sends out a warning from all the late nights, you'll understand me.
41甜甜shēn身tǐ体bào报jǐng警 ？yǒu有nà那me么yán严zhòng重ma吗 ？Your body sends out a warning? Is it really that serious?
42阿杰nǐ你zì自jǐ己kàn看kàn看nǐ你de的hēi黑yǎn眼quān圈 ，zhè这jiù就shì是zuì最qīng轻de的yī一zhǒng种bào报jǐng警le了 。Just look at your own dark circles — that's the mildest kind of warning there is.
43甜甜zhè这gè个 ……wǒ我yī一bān般kào靠huà化zhuāng妆zhē遮yī一zhē遮 ，huò或zhě者tiē贴gè个yǎn眼mó膜 ，dì第èr二tiān天jiù就kàn看bù不tài太chū出lái来le了 。Well... I usually just cover them with makeup, or put on an eye mask, and by the next day you can barely tell.
44阿杰zhē遮de得zhù住hēi黑yǎn眼quān圈 ，zhē遮bù不zhù住lǐ里miàn面de的wèn问tí题 。nǐ你yǒu有méi没yǒu有jué觉de得zuì最jìn近jì记xìng性biàn变chà差le了 ？You can cover the dark circles, but not the problem behind them. Do you feel like your memory's gotten worse lately?
45甜甜hái还zhēn真yǒu有 ！wǒ我jīng经cháng常zǒu走dào到sù宿shě舍mén门kǒu口 ，tū突rán然xiǎng想bù不qǐ起lái来zì自jǐ己yào要ná拿shén什me么 。Actually, yes! I often walk to my dorm door and suddenly can't remember what I came to get.
46阿杰zhè这jiù就shì是cháng长qī期shuì睡bù不gòu够 ，nǎo脑zi子méi没xiū休xī息hǎo好 。That's from long-term lack of sleep — your brain hasn't rested properly.
47甜甜āi哎 ，bié别shuō说le了bié别shuō说le了 ，yuè越shuō说wǒ我yuè越huāng慌 。Ugh, stop, stop — the more you talk, the more panicked I get.
48阿杰huāng慌shì是hǎo好shì事 ，shuō说míng明nǐ你hái还zhī知dào道pà怕 。hěn很duō多rén人shì是áo熬yè夜áo熬dào到tóu头fà发dà大bǎ把dà大bǎ把diào掉cái才kāi开shǐ始huāng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.
49甜甜diào掉tóu头fà发 ！zhè这gè个wǒ我pà怕 。wǒ我zuì最pà怕de的jiù就shì是nián年jì纪qīng轻qīng轻xiān先tū秃le了 。Losing hair! That scares me. My biggest fear is going bald while I'm still young.
50阿杰nà那nǐ你jiù就gèng更děi得zhù注yì意le了 。áo熬yè夜shì是diào掉tóu头fà发de的yī一gè个zhòng重yào要yuán原yīn因 ，hěn很duō多rén人èr二shí十jǐ几suì岁fà发jì际xiàn线jiù就wǎng往hòu后pǎo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.
51甜甜fà发jì际xiàn线wǎng往hòu后pǎo跑 ，nǐ你zhè这gè个shuō说fǎ法hǎo好xíng形xiàng象 ，hǎo好xiàng像tóu头fà发zài在táo逃pǎo跑yī一yàng样 。"The hairline creeping back" — that's such a vivid way to put it, like your hair is running away.
52阿杰kě可bù不shì是ma嘛 。děng等tā它pǎo跑le了 ，nǐ你xiǎng想ràng让tā它huí回lái来 ，kě可jiù就nán难le了 。Exactly. Once it runs off, getting it to come back is really hard.
53甜甜hǎo好kě可pà怕 。nà那wǒ我wèn问nǐ你 ，nǐ你zǎo早shuì睡zǎo早qǐ起zhè这me么duō多nián年 ，shì是bù不shì是jīng精shén神tè特bié别hǎo好 ？So scary. Let me ask you — after all these years of early to bed and early to rise, do you feel really energetic?
54阿杰shuō说zhēn真de的 ，chā差bié别hěn很dà大 。wǒ我zǎo早shàng上qī七diǎn点zì自rán然xǐng醒 ，bù不yòng用nào闹zhōng钟 ，qǐ起lái来zhěng整gè个rén人shì是qīng清xǐng醒de的 。Honestly, the difference is huge. I wake up naturally at seven, no alarm, and I'm fully clear-headed when I get up.
55甜甜zì自rán然xǐng醒 ？bù不yòng用nào闹zhōng钟 ？zhè这wǒ我wán完quán全wú无fǎ法xiǎng想xiàng象 。Wake up naturally? No alarm? I literally can't imagine that.
56阿杰duì对a啊 ，shēng生wù物zhōng钟yī一dàn旦wěn稳dìng定le了 ，dào到diǎn点tā它zì自jǐ己jiù就bǎ把nǐ你jiào叫xǐng醒le了 。Yeah, once your body clock is stable, it wakes you up on its own right on time.
57甜甜shēng生wù物zhōng钟 ，jiù就shì是shēn身tǐ体lǐ里nà那gè个guǎn管shuì睡jiào觉hé和qǐ起chuáng床de的shí时zhōng钟 ，duì对ba吧 。The body clock — that's the internal clock that controls sleeping and waking, right?
58阿杰méi没cuò错 。nǐ你tiān天tiān天zuò作xī息luàn乱qī七bā八zāo糟 ，nǐ你de的shēng生wù物zhōng钟zǎo早jiù就bèi被nǐ你gǎo搞huài坏le了 。Exactly. Your schedule is a total mess every day, so you wrecked your body clock ages ago.
59甜甜wǒ我de的shēng生wù物zhōng钟kě可néng能yǐ已jīng经pǎo跑dào到guó国wài外qù去le了 ，gēn跟wǒ我chà差le了hǎo好jǐ几gè个shí时qū区 。My body clock has probably run off to another country — it's several time zones off from me.
60阿杰hā哈hā哈 ，zhè这gè个bǐ比yù喻wǒ我gěi给mǎn满fēn分 。nǐ你xiàn现zài在shì是shēn身tǐ体zài在zhōng中guó国 ，zuò作xī息zài在niǔ纽yuē约 。Haha, full marks for that metaphor. Right now your body's in China but your schedule's in New York.
61甜甜suǒ所yǐ以měi每tiān天zǎo早bā八duì对wǒ我lái来shuō说 ，jiù就xiàng像shì是niǔ纽yuē约shí时jiān间de的líng凌chén晨pá爬qǐ起lái来shàng上kè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.
62阿杰nà那nǐ你kě可tài太cǎn惨le了 。zǎo早qǐ起de的niǎo鸟ér儿yǒu有chóng虫chī吃 ，nǐ你zhè这zhī只niǎo鸟lián连yǎn眼jīng睛dōu都zhēng睁bù不kāi开 。That's rough. The early bird gets the worm, but your bird can't even keep its eyes open.
63甜甜bié别tí提zǎo早qǐ起de的niǎo鸟ér儿le了 ，wǒ我zǎo早shàng上jiù就shì是nà那zhī只zuì最xiǎng想lài赖chuáng床de的niǎo鸟 。Don't even mention the early bird — in the morning I'm the bird that most wants to stay in bed.
64阿杰lài赖chuáng床shì是ba吧 ，wǒ我cāi猜nǐ你de的nào闹zhōng钟děi得xiǎng响wǔ五liù六gè个cái才qǐ起de得lái来 。Staying in bed, huh — I bet your alarm has to go off five or six times before you can get up.
65甜甜wǔ五liù六gè个dōu都shì是shǎo少de的 。wǒ我yī一bān般dìng定shí十gè个nào闹zhōng钟 ，měi每gé隔wǔ五fēn分zhōng钟yī一gè个 。Five or six is on the low end. I usually set ten alarms, one every five minutes.
66阿杰dìng定nà那me么duō多yǒu有yòng用ma吗 ？Does setting that many even help?
67甜甜méi没yòng用 。wǒ我huì会zài在bàn半shuì睡bàn半xǐng醒zhī之jiān间 ，yī一gè个yī一gè个bǎ把tā它men们quán全àn按diào掉 ，rán然hòu后jì继xù续shuì睡 。Nope. Half-asleep, I turn them off one by one and then keep sleeping.
68阿杰suǒ所yǐ以nà那shí十gè个nào闹zhōng钟 ，jiù就shì是xiǎng响gěi给nǐ你de的shì室yǒu友tīng听de的 。So those ten alarms are basically ringing for your roommate to hear.
69甜甜hā哈hā哈hā哈 ，wǒ我shì室yǒu友yǐ已jīng经bèi被wǒ我xùn训liàn练de得bǐ比wǒ我xiān先xǐng醒le了 。tā她xiàn现zài在tīng听dào到líng铃shēng声 ，huì会zhí直jiē接guò过lái来pāi拍wǒ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.
70阿杰nǐ你zhè这bù不shì是nào闹zhōng钟 ，nǐ你zhè这shì是qǐng请le了gè个rén人gōng工nào闹zhōng钟 。That's not an alarm clock — you've hired a human alarm clock.
71甜甜duì对 ，chún纯rén人gōng工 ，hái还dài带pāi拍dǎ打gōng功néng能de的 。kě可shì是jiù就suàn算zhè这yàng样 ，wǒ我qǐ起chuáng床zhī之hòu后hái还shì是tè特bié别nán难shòu受 。Right, fully manual, with a smacking function too. But even so, I still feel awful after getting up.
72阿杰nà那zhǒng种gǎn感jué觉shì是bù不shì是xiàng像bèi被rén人cóng从shuǐ水lǐ里lāo捞chū出lái来yī一yàng样 ？Is that feeling like being fished out of the water?
73甜甜tài太duì对le了 ！tóu头shì是měng懵de的 ，yǎn眼jīng睛shì是zhǒng肿de的 ，pí脾qì气hái还tè特bié别dà大 ，shuí谁pèng碰wǒ我wǒ我gēn跟shuí谁jí急 。Exactly! My head's foggy, my eyes are puffy, and I'm so irritable that whoever bothers me gets snapped at.
74阿杰zhè这gè个jiào叫qǐ起chuáng床qì气 。shuì睡bù不gòu够de的rén人 ，qǐ起chuáng床qì气dōu都tè特bié别zhòng重 。That's called morning grumpiness. People who don't sleep enough have really bad morning grumpiness.
75甜甜qǐ起chuáng床qì气 ，wǒ我kě可tài太yǒu有le了 。wǒ我zǎo早shàng上qián前bàn半gè个xiǎo小shí时jī基běn本bù不néng能gēn跟rén人shuō说huà话 ，yī一shuō说huà话jiù就xiǎng想chǎo吵jià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.
76阿杰suǒ所yǐ以nǐ你kàn看 ，nǐ你zhè这yī一zhěng整gè个shàng上wǔ午 ，qí其shí实dōu都shì是zài在huán还zuó昨tiān天wǎn晚shàng上qiàn欠xià下de的zhài债 。So you see, your whole morning is really just repaying the debt you racked up last night.
77甜甜huán还zhài债 ……nǐ你bǎ把shuì睡jiào觉shuō说de得gēn跟jiè借qián钱yī一yàng样 。Repaying debt... you make sleeping sound like borrowing money.
78阿杰běn本lái来jiù就shì是 。shuì睡mián眠shì是huì会qiàn欠zhài债de的 ，nǐ你jīn今tiān天shǎo少shuì睡sān三gè个xiǎo小shí时 ，zhè这sān三gè个xiǎo小shí时tā它jì记zhe着zhàng账ne呢 。It basically is. Sleep builds up debt — if you sleep three hours less today, your body keeps a tab on those three hours.
79甜甜nà那wǒ我zhōu周mò末bǔ补huí回lái来bù不jiù就xíng行le了 ？wǒ我zhōu周mò末néng能yī一kǒu口qì气shuì睡dào到zhōng中wǔ午shí十èr二diǎn点 。Then I'll just make it up on the weekend, right? On weekends I can sleep straight through till noon.
80阿杰zhè这jiù就shì是zuì最dà大de的wù误huì会 。nǐ你yǐ以wéi为shuì睡mián眠zhài债néng能bǔ补huí回lái来 ，qí其shí实bǔ补bù不huí回lái来 。That's the biggest misconception. You think you can pay back sleep debt, but you actually can't.
81甜甜zhēn真de的jiǎ假de的 ？wǒ我zhōu周mò末shuì睡nà那me么jiǔ久 ，shuì睡xǐng醒míng明míng明gǎn感jué觉mǎn满xuè血fù复huó活le了ya呀 。Seriously? I sleep so long on weekends, and when I wake up I clearly feel fully recharged.
82阿杰nà那zhǐ只shì是dāng当xià下shū舒fú服 。nǐ你píng平shí时áo熬yè夜 ，zhōu周mò末kuáng狂shuì睡 ，zhè这yàng样yī一sōng松yī一jǐn紧 ，nǐ你de的shēng生wù物zhōng钟gèng更luàn乱le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.
83甜甜suǒ所yǐ以wǒ我zhōu周yī一zǎo早shàng上yǒng永yuǎn远zuì最tòng痛kǔ苦 ，shì是yīn因wèi为zhōu周mò末bǎ把zuò作xī息yòu又dǎ打luàn乱le了yī一biàn遍 ？So Monday mornings are always the worst because the weekend messed up my schedule all over again?
84阿杰duì对 ，zhè这gè个hái还yǒu有gè个cí词 ，jiào叫shè社jiāo交shí时chā差 。zhōu周mò末wǎn晚shuì睡wǎn晚qǐ起 ，děng等yú于měi每zhōu周dōu都gěi给zì自jǐ己dǎo倒yī一cì次shí时chā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.
85甜甜shè社jiāo交shí时chā差 ！yòu又xué学dào到yī一gè个cí词 。wǒ我gǎn感jué觉wǒ我bù不shì是zài在lù录jié节mù目 ，wǒ我shì是zài在shàng上jiàn健kāng康kè课 。Social jet lag! Another new term. I feel like I'm not recording a show, I'm taking a health class.
86阿杰nà那nǐ你kě可děi得hǎo好hǎo好tīng听 。zhè这mén门kè课de的xué学fèi费 ，shì是yòng用tóu头fà发hé和hēi黑yǎn眼quān圈jiāo交de的 。Then you'd better listen closely. The tuition for this class is paid in hair and dark circles.
87甜甜āi哎yō哟 ，nǐ你jīn今tiān天zuǐ嘴zěn怎me么zhè这me么dú毒 。nà那wǒ我fǎn反guò过lái来wèn问nǐ你 ，nǐ你zǎo早shuì睡jiù就méi没yǒu有dài代jià价ma吗 ？Ouch, why is your mouth so savage today? Let me flip it around — does going to bed early have no downsides?
88阿杰shén什me么dài代jià价 ？What downsides?
89甜甜bǐ比rú如 ，nǐ你wǎn晚shàng上jiǔ九diǎn点duō多jiù就kùn困le了 ，nà那péng朋yǒu友yuē约nǐ你chū出qù去chī吃fàn饭 、kàn看yè夜chǎng场diàn电yǐng影 ，nǐ你bù不jiù就quán全cuò错guò过le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?
90阿杰zhè这gè个 ……nǐ你hái还zhēn真shuō说dào到le了yī一gè个diǎn点 。Well... you actually have a point there.
91甜甜hā哈hā哈 ，bèi被wǒ我zhuā抓dào到le了ba吧 ！nǐ你men们zǎo早shuì睡dǎng党yě也bù不shì是quán全shì是hǎo好chù处 。Haha, caught you! You early sleepers don't have it all good either.
92阿杰què确shí实 ，wǒ我yǒu有shí时hòu候péng朋yǒu友bàn半yè夜fā发xiāo消xī息gěi给wǒ我 ，wǒ我dì第èr二tiān天zǎo早shàng上cái才huí回 ，rén人jiā家dōu都yǐ以wéi为wǒ我bǎ把tā他men们shān删le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.
93甜甜zhè这jiù就shì是wǒ我shuō说de的ma嘛 。wǎn晚shàng上cái才shì是shè社jiāo交de的huáng黄jīn金shí时jiān间 ，nǐ你jiǔ九diǎn点jiù就xià下xiàn线 ，děng等yú于cuò错guò过le了yī一zhěng整gè个rè热nào闹de的shì世jiè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.
94阿杰suǒ所yǐ以wǒ我yě也bù不shì是ràng让nǐ你wán完quán全bù不áo熬yè夜 ，rén人ǒu偶ěr尔áo熬yī一cì次 ，wèi为le了kàn看chǎng场qiú球 、gǎn赶gè个zhòng重yào要de的huó活ér儿 ，zhè这dōu都zhèng正cháng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.
95甜甜duì对ma嘛 ，ǒu偶ěr尔áo熬yī一cì次hé和tiān天tiān天áo熬 ，shì是liǎng两huí回shì事 。Right, staying up once in a while and staying up every day are two different things.
96阿杰méi没cuò错 ，qū区bié别jiù就zài在yú于 ，nǐ你shì是ǒu偶ěr尔shī失kòng控 ，hái还shì是měi每tiān天dōu都shī失kòng控 。Exactly. The difference is whether you lose control occasionally or lose control every day.
97甜甜nà那wǒ我kě可néng能 ……shǔ属yú于měi每tiān天dōu都yǒu有diǎn点shī失kòng控de的nà那zhǒng种 。Then I might be... the kind who loses control a little every day.
98阿杰suǒ所yǐ以wèn问tí题bù不shì是áo熬yè夜běn本shēn身 ，shì是nǐ你gēn根běn本méi没yǒu有yī一gè个néng能tíng停xià下lái来de的diǎn点 。So the problem isn't staying up itself — it's that you have no point where you can stop.
99甜甜néng能tíng停xià下lái来de的diǎn点 ，zhè这gè个shuō说fǎ法hǎo好 。jiù就shì是shuō说 ，wǒ我děi得gěi给zì自jǐ己dìng定yī一gè个 "dào到zhè这jiù就bì必xū须shuì睡 "de的shí时jiān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."
100阿杰duì对 ，bǐ比rú如nǐ你gào告sù诉zì自jǐ己 ，yī一diǎn点bì必xū须fàng放xià下shǒu手jī机 ，bù不guǎn管jù剧kàn看dào到nǎ哪 ，yóu游xì戏dǎ打dào到nǎ哪 。Right, like telling yourself: at one o'clock the phone goes down, no matter where you are in the show or the game.
101甜甜shuō说qǐ起lái来róng容yì易 ，zuò做qǐ起lái来tài太nán难le了 。shǒu手jī机jiù就xiàng像yǒu有mó魔fǎ法 ，yī一diǎn点gēn根běn本tíng停bù不xià下lái来 。Easier said than done. The phone is like it's got magic — once I start, I just can't stop.
102阿杰nà那nǐ你jiù就bǎ把shǒu手jī机fàng放yuǎn远yī一diǎn点 。wǒ我shuì睡qián前huì会bǎ把shǒu手jī机rēng扔dào到kè客tīng厅chōng充diàn电 ，bù不fàng放zài在chuáng床tóu头 。Then put the phone farther away. Before bed I toss my phone in the living room to charge, not by the bed.
103甜甜bǎ把shǒu手jī机rēng扔dào到kè客tīng厅 ？nà那yě也tài太hěn狠le了ba吧 。shǒu手jī机bù不zài在shēn身biān边 ，wǒ我huì会méi没yǒu有ān安quán全gǎn感de的 。Toss the phone in the living room? That's too harsh. Without my phone next to me, I feel insecure.
104阿杰yī一kāi开shǐ始shì是huì会nán难shòu受 ，dàn但jiān坚chí持jǐ几tiān天 ，nǐ你huì会fā发xiàn现tǎng躺xià下jiù就shì是shuì睡jiào觉 ，shuì睡de得tè特bié别kuài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.
105甜甜wǒ我dǒng懂zhè这gè个dào道lǐ理 。kě可shì是měi每cì次shǒu手jī机yī一ná拿qǐ起lái来 ，wǒ我jiù就gēn跟zhòng中le了mó魔yī一yàng样 。I understand the logic. But every time I pick up the phone, it's like I'm possessed.
106阿杰suǒ所yǐ以guān关jiàn键shì是bié别ràng让zì自jǐ己yǒu有ná拿qǐ起lái来de的jī机huì会 。nǐ你lián连ná拿dōu都ná拿bù不dào到 ，zì自rán然jiù就shuì睡le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.
107甜甜tīng听qǐ起lái来shì是gè个hǎo好bàn办fǎ法 。bù不guò过wǒ我yǒu有gè个gèng更xiàn现shí实de的wèn问tí题 ——jiù就suàn算wǒ我shí十èr二diǎn点tǎng躺xià下 ，wǒ我yě也shuì睡bù不zháo着a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.
108阿杰shuì睡bù不zháo着 ，shì是yīn因wèi为nǐ你de的shēn身tǐ体yǐ已jīng经xí习guàn惯le了bàn半yè夜sān三diǎn点cái才guān关jī机 。You can't fall asleep because your body is already used to not shutting down until three in the morning.
109甜甜duì对 ，wǒ我yī一tǎng躺xià下nǎo脑zi子fǎn反ér而gèng更qīng清xǐng醒 ，gè各zhǒng种shì事qíng情zài在nǎo脑zi子lǐ里zhuǎn转lái来zhuǎn转qù去 。Right, the moment I lie down my mind actually gets clearer, with all kinds of things spinning around in my head.
110阿杰zhè这yě也shì是áo熬yè夜de的hòu后yí遗zhèng症 。nǐ你yuè越wǎn晚shuì睡 ，shēn身tǐ体yuè越yǐ以wéi为wǎn晚shàng上jiù就gāi该xǐng醒zhe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.
111甜甜nà那wǒ我yào要zěn怎me么bǎ把tā它tiáo调huí回lái来 ？zǒng总bù不néng能yī一xià下zi子cóng从sān三diǎn点gǎi改dào到shí十yī一diǎn点ba吧 。So how do I adjust it back? I obviously can't jump from three to eleven all at once.
112阿杰bù不néng能yī一xià下zi子gǎi改 ，děi得màn慢màn慢lái来 。bǐ比rú如nǐ你zhè这zhōu周xiān先zhēng争qǔ取yī一diǎn点shuì睡 ，xià下zhōu周tí提qián前dào到shí十èr二diǎn点bàn半 ，yī一diǎn点yī一diǎn点wǎng往qián前nuó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.
113甜甜ó哦 ，jiù就xiàng像màn慢màn慢wǎng往huí回bān搬shí时jiān间 ，bù不néng能yī一bù步dào到wèi位 。Oh, like slowly moving the time back, not all in one step.
114阿杰duì对 。nǐ你de的shēng生wù物zhōng钟shì是bèi被nǐ你huā花le了hǎo好jǐ几gè个yuè月gǎo搞luàn乱de的 ，nǐ你yě也děi得gěi给tā它jǐ几gè个xīng星qī期màn慢màn慢tiáo调huí回lái来 。Right. You spent several months messing up your body clock, so you have to give it a few weeks to slowly adjust back.
115甜甜míng明bái白le了 。nà那bái白tiān天ne呢 ？bái白tiān天yǒu有shén什me么néng能bāng帮wǒ我zǎo早diǎn点kùn困de的bàn办fǎ法ma吗 ？Got it. What about daytime? Is there anything during the day that can help me get sleepy earlier?
116阿杰bái白tiān天duō多shài晒tài太yáng阳 ，tè特bié别shì是zǎo早shàng上 。shài晒dào到tài太yáng阳 ，shēn身tǐ体cái才zhī知dào道xiàn现zài在shì是bái白tiān天 ，wǎn晚shàng上cái才huì会zhǔn准shí时kùn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.
117甜甜shài晒tài太yáng阳hái还yǒu有zhè这gè个zuò作yòng用 ？wǒ我yǐ以wéi为shài晒tài太yáng阳zhǐ只shì是wèi为le了bù不quē缺gài钙 。Sunlight does that too? I thought getting sun was just so you don't run low on calcium.
118阿杰tài太yáng阳duì对shēng生wù物zhōng钟de的yǐng影xiǎng响tè特bié别dà大 。nǐ你bái白tiān天yī一zhí直dāi待zài在sù宿shě舍lā拉zhe着chuāng窗lián帘 ，shēn身tǐ体gēn根běn本fēn分bù不qīng清bái白tiān天hēi黑yè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.
119甜甜zhè这me么yī一shuō说 ，wǒ我sù宿shě舍chuāng窗lián帘què确shí实jī基běn本méi没lā拉kāi开guò过 。wǒ我men们sù宿shě舍bái白tiān天dōu都shì是hēi黑de的 。Now that you mention it, my dorm curtains really almost never get opened. Our dorm is dark even during the day.
120阿杰nà那jiù就duì对le了 ，nǐ你děng等yú于zì自jǐ己gěi给zì自jǐ己zào造le了yī一gè个yǒng永yuǎn远de的yè夜wǎn晚 。Well there you go — you've basically built yourself an endless night.
121甜甜wǒ我gěi给zì自jǐ己zào造le了yī一gè个yǒng永yuǎn远de的yè夜wǎn晚 ……tīng听qǐ起lái来hǎo好làng浪màn漫 ，qí其shí实shì是zài在hài害zì自jǐ己 。I've built myself an endless night... it sounds so romantic, but really I'm hurting myself.
122阿杰hā哈hā哈 ，nǐ你zhè这gè个zǒng总jié结néng能lì力kě可yǐ以de的 。nà那hái还yǒu有yī一gè个 ，jiù就shì是bái白tiān天bié别hē喝tài太duō多kā咖fēi啡 。Haha, your summarizing skills aren't bad. One more thing — don't drink too much coffee during the day.
123甜甜zhè这gè个wǒ我zuò做bù不dào到 。wǒ我xiàn现zài在wán完quán全shì是kào靠kā咖fēi啡xù续mìng命de的 ，yī一tiān天bù不hē喝sān三bēi杯 ，wǒ我gēn根běn本chēng撑bù不zhù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.
124阿杰kā咖fēi啡xù续mìng命 ，zhè这gè个cí词wǒ我yě也cháng常tīng听rén人shuō说 。kě可shì是nǐ你xiǎng想xiǎng想 ，nǐ你wèi为shén什me么xū需yào要kā咖fēi啡xù续mìng命 ？"Running on coffee" — I hear people say that a lot too. But think about it: why do you need coffee to keep going?
125甜甜yīn因wèi为 ……wǒ我wǎn晚shàng上méi没shuì睡hǎo好 ？Because... I didn't sleep well at night?
126阿杰duì对a啊 。nǐ你wǎn晚shàng上bù不shuì睡 ，bái白tiān天yòng用kā咖fēi啡yìng硬chēng撑 ，chēng撑dào到wǎn晚shàng上yòu又jīng精shén神le了 ，rán然hòu后yòu又shuì睡bù不zháo着 ，zhè这jiù就chéng成le了yī一gè个quān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.
127甜甜yī一gè个sǐ死xún循huán环 ！wǒ我áo熬yè夜 ，suǒ所yǐ以bái白tiān天kùn困 ，suǒ所yǐ以hē喝kā咖fēi啡 ，suǒ所yǐ以wǎn晚shàng上yòu又shuì睡bù不zháo着 ，suǒ所yǐ以yòu又áo熬yè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.
128阿杰méi没cuò错 ，nǐ你yào要zuò做de的jiù就shì是zài在mǒu某gè个dì地fāng方 ，bǎ把zhè这gè个quān圈jiǎn剪duàn断 。Exactly. What you need to do is cut this loop somewhere.
129甜甜nà那wǒ我cóng从nǎ哪jiǎn剪ne呢 ？So where do I cut it?
130阿杰zuì最hǎo好jiǎn剪de的dì地fāng方 ，jiù就shì是xià下wǔ午sān三diǎn点yǐ以hòu后bù不zài再hē喝kā咖fēi啡 。ràng让shēn身tǐ体dào到wǎn晚shàng上néng能zì自rán然de地kùn困xià下lái来 。The easiest place to cut is: no more coffee after three in the afternoon. Let your body get naturally sleepy by night.
131甜甜xià下wǔ午sān三diǎn点yǐ以hòu后bù不hē喝kā咖fēi啡 。hǎo好 ，zhè这gè个wǒ我kě可yǐ以shì试shì试 ，zhì至shǎo少bǐ比ràng让wǒ我rēng扔shǒu手jī机róng容yì易diǎn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.
132阿杰yī一bù步yī一bù步lái来ma嘛 。nǐ你bù不yòng用yī一yè夜zhī之jiān间biàn变chéng成zǎo早qǐ起dǎng党 ，nǐ你xiān先cóng从bié别nà那me么wǎn晚shuì睡kāi开shǐ始 。One step at a time. You don't have to become an early riser overnight — start by just not sleeping so late.
133甜甜shuō说dào到zǎo早qǐ起dǎng党 ，wǒ我yī一zhí直yǒu有gè个wèn问tí题xiǎng想wèn问nǐ你 。nǐ你měi每tiān天liù六qī七diǎn点qǐ起lái来 ，zǎo早shàng上nà那me么duō多shí时jiān间 ，nǐ你dōu都gàn干ma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?
134阿杰zhè这jiù就shì是zǎo早qǐ起zuì最shuǎng爽de的dì地fāng方 。wǒ我zǎo早shàng上yǒu有yī一duàn段wán完quán全shǔ属yú于zì自jǐ己de的 、tè特bié别ān安jìng静de的shí时jiān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.
135甜甜shǔ属yú于zì自jǐ己de的shí时jiān间 ？zhè这bù不shì是wǒ我áo熬yè夜de的lǐ理yóu由ma吗 ，zěn怎me么bèi被nǐ你qiǎng抢zǒu走le了 。Time that's your own? Isn't that my reason for staying up late — how did you steal it?
136阿杰hā哈hā哈 ，nǐ你zài在yè夜lǐ里zhǎo找de的dōng东xī西 ，wǒ我zài在qīng清chén晨jiù就zhǎo找dào到le了 ，ér而qiě且hái还bù不yòng用xī牺shēng牲shuì睡mián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.
137甜甜zhè这huà话shuō说de得 ……yǒu有diǎn点qì气rén人 ，dàn但hǎo好xiàng像tǐng挺yǒu有dào道lǐ理 。The way you put that is... kind of annoying, but it actually makes sense.
138阿杰wǒ我zǎo早shàng上huì会màn慢màn慢hē喝bēi杯shuǐ水 ，kàn看huì会ér儿shū书 ，chū出qù去zǒu走yī一zǒu走 ，děng等yú于shàng上bān班zhī之qián前xiān先gěi给zì自jǐ己chōng充le了gè个diàn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.
139甜甜děng等yī一xià下 ，nǐ你zǎo早shàng上hái还chū出qù去zǒu走lù路 ？jǐ几diǎn点 ？Wait, you go out for a walk in the morning too? What time?
140阿杰liù六diǎn点bàn半zuǒ左yòu右 。zhè这gè个diǎn点jiē街shàng上méi没shén什me么rén人 ，kōng空qì气yě也hǎo好 ，zǒu走yī一quān圈zhěng整gè个rén人tè特bié别qīng清shuǎng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.
141甜甜liù六diǎn点bàn半de的mǎ马lù路 ……wǒ我shàng上cì次jiàn见dào到liù六diǎn点bàn半 ，hái还shì是yīn因wèi为wǒ我hái还méi没shuì睡 。The streets at six thirty... the last time I saw six thirty, it was because I hadn't slept yet.
142阿杰zhè这jiù就shì是wǒ我men们zuì最dà大de的qū区bié别le了 。tóng同yàng样yī一gè个liù六diǎn点bàn半 ，nǐ你shì是zhǔn准bèi备shuì睡 ，wǒ我shì是zhǔn准bèi备kāi开shǐ始xīn新de的yī一tiān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.
143甜甜tóng同yī一gè个shí时jiān间 ，liǎng两gè个shì世jiè界 。wǒ我jué觉de得zhè这jù句huà话kě可yǐ以dāng当jīn今tiān天zhè这qī期de的biāo标tí题le了 。Same time, two worlds. I think that line could be the title of today's episode.
144阿杰kě可yǐ以a啊 。qí其shí实yè夜māo猫zi子hé和zǎo早qǐ起dǎng党 ，méi没yǒu有shuí谁duì对shuí谁cuò错 ，guān关jiàn键shì是zhè这gè个zuò作xī息shì适bù不shì适hé合nǐ你de的shēng生huó活 。Sure. Honestly, night owls and early risers — neither is right or wrong. What matters is whether the schedule fits your life.
145甜甜zhè这huà话wǒ我ài爱tīng听 。suǒ所yǐ以nǐ你de的yì意sī思shì是 ，wǒ我yào要shì是néng能yī一zhí直áo熬yè夜hái还shēn身tǐ体bèi倍ér儿bàng棒 ，qí其shí实yě也méi没shén什me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?
146阿杰qián前tí提shì是nǐ你zhēn真néng能shēn身tǐ体bèi倍ér儿bàng棒 。kě可xī惜de的shì是 ，jué绝dà大duō多shù数rén人áo熬zhe着áo熬zhe着 ，shēn身tǐ体dōu都huì会xiān先káng扛bù不zhù住 。As long as you really stay perfectly healthy. Unfortunately, for most people, staying up night after night, the body gives out first.
147甜甜yòu又bèi被nǐ你rào绕huí回lái来le了 。nǐ你zhè这gè个rén人 ，dōu兜duō多dà大yī一quān圈dōu都néng能rào绕huí回dào到ràng让wǒ我zǎo早shuì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.
148阿杰yīn因wèi为wǒ我shì是zhēn真xīn心jué觉de得 ，nǐ你xiàn现zài在zhè这gè个zuò作xī息 ，shì是zài在tí提qián前tòu透zhī支yǐ以hòu后de的jiàn健kāng康 。Because I genuinely believe that your current schedule is spending your future health in advance.
149甜甜tí提qián前tòu透zhī支 ……hǎo好ba吧 ，zhè这cì次wǒ我rèn认zhēn真tīng听jìn进qù去le了 。nà那nǐ你jué觉de得 ，jǐ几diǎn点shuì睡cái才suàn算bù不áo熬yè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?
150阿杰yī一bān般lái来shuō说 ，wǎn晚shàng上shí十yī一diǎn点qián前shuì睡 ，jiù就suàn算bǐ比jiào较jiàn健kāng康de的le了 。chāo超guò过shí十èr二diǎn点 ，jī基běn本jiù就suàn算áo熬yè夜 。Generally speaking, sleeping before eleven at night counts as fairly healthy. Past twelve is basically staying up late.
151甜甜shí十yī一diǎn点 ……nà那àn按zhè这gè个biāo标zhǔn准 ，wǒ我zhè这bèi辈zi子jī基běn本méi没yǒu有bù不áo熬yè夜de的yī一tiān天 。Eleven... by that standard, I've basically never had a single day in my life without staying up late.
152阿杰suǒ所yǐ以nǐ你de的mù目biāo标bù不yòng用dìng定tài太gāo高 ，nǐ你néng能wěn稳dìng定zài在shí十èr二diǎn点bàn半shuì睡 ，duì对nǐ你lái来shuō说jiù就yǐ已jīng经shì是jù巨dà大de的jìn进bù步le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.
153甜甜shí十èr二diǎn点bàn半 ，tīng听qǐ起lái来hǎo好xiàng像 ……zhēn真de的yǒu有kě可néng能zuò做dào到 。Twelve thirty... that actually sounds like something I could really do.
154阿杰duì对 ，bié别yī一shàng上lái来jiù就yào要qiú求zì自jǐ己shí十yī一diǎn点shuì睡 ，nà那nǐ你zuò做bù不dào到jiù就huì会fàng放qì弃 。xiān先dìng定yī一gè个tiào跳yī一tiào跳néng能gòu够dào到de的mù目biāo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.
155甜甜tiào跳yī一tiào跳néng能gòu够dào到de的mù目biāo标 ，zhè这gè个shuō说fǎ法wǒ我xǐ喜huān欢 。zuò做rén人ma嘛 ，bù不néng能wéi为nán难zì自jǐ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.
156阿杰hā哈hā哈 ，dàn但yě也bù不néng能tài太fàng放guò过zì自jǐ己 。nǐ你zhī之qián前jiù就shì是duì对zì自jǐ己tài太hǎo好le了 ，cái才áo熬chéng成xiàn现zài在zhè这yàng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.
157甜甜xíng行xíng行xíng行 ，shuō说bù不guò过nǐ你 。nà那wǒ我men们lái来zuò做gè个zǒng总jié结ba吧 ，jīn今tiān天nǐ你kě可jiāo教le了wǒ我bù不shǎo少cí词 。Fine, fine, I can't out-argue you. Let's do a recap — you really taught me quite a few words today.
158阿杰nà那nǐ你shǔ数shù数 ，jīn今tiān天dōu都xué学dào到le了nǎ哪xiē些 。Then count them up — what did you learn today?
159甜甜shǒu首xiān先shì是yè夜māo猫zi子 ，wǎn晚shàng上jīng精shén神 、bái白tiān天méi没jìn劲de的rén人 ，jiù就shì是wǒ我 。First there's "night owl" — someone energetic at night and drained during the day. That's me.
160阿杰duì对 ，hái还yǒu有tā它de的fǎn反miàn面 。Right, and its opposite.
161甜甜zǎo早shuì睡dǎng党 、zǎo早qǐ起dǎng党 ，jiù就shì是nǐ你zhè这zhǒng种lǎo老 ……bù不duì对 ，shì是zuò作xī息jiàn健kāng康de的rén人 。Early sleeper, early riser — that's your kind of old... no wait, the kind with a healthy schedule.
162阿杰zhè这cì次gǎi改kǒu口gǎi改de得bù不cuò错 。Nice save there.
163甜甜hái还yǒu有bào报fù复xìng性áo熬yè夜 ，bái白tiān天tài太lèi累 ，wǎn晚shàng上bù不gān甘xīn心 ，yòng用áo熬yè夜zhǎo找bǔ补zì自jǐ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.
164阿杰zhè这gè个cí词xiàn现zài在tài太duō多rén人zhòng中zhāo招le了 。Way too many people fall for that one these days.
165甜甜hái还yǒu有hēi黑yǎn眼quān圈 、diào掉tóu头fà发 、fà发jì际xiàn线wǎng往hòu后pǎo跑 ，zhè这xiē些dōu都shì是áo熬yè夜gěi给shēn身tǐ体fā发de的jǐng警bào报 。Then dark circles, hair loss, a receding hairline — these are all warnings your body sends from staying up late.
166阿杰jì记de得zuì最láo牢de的yǒng永yuǎn远shì是zuì最xià吓rén人de的nà那jǐ几gè个 。The ones you remember best are always the scariest ones.
167甜甜hā哈hā哈 ，yīn因wèi为pà怕ya呀 。hái还yǒu有shēng生wù物zhōng钟 ，shēn身tǐ体lǐ里guǎn管shuì睡jiào觉qǐ起chuáng床de的zhōng钟 ，bèi被wǒ我gǎo搞de得pǎo跑dào到niǔ纽yuē约qù去le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.
168阿杰hái还yǒu有nà那gè个nǐ你zuì最shě舍bù不de得de的 。And the one you're most reluctant to give up.
169甜甜kā咖fēi啡xù续mìng命 ！hái还yǒu有nà那gè个sǐ死xún循huán环 ——áo熬yè夜 、hē喝kā咖fēi啡 、yòu又shuì睡bù不zháo着 ，zhuǎn转gè个bù不tíng停 。Running on coffee! And that vicious cycle — staying up, drinking coffee, then not being able to sleep, spinning round and round.
170阿杰zhè这yī一kè课de的guān关jiàn键 ，qí其shí实jiù就shì是xiǎng想bàn办fǎ法bǎ把zhè这gè个quān圈jiǎn剪duàn断 。The key to this lesson is really just finding a way to cut that loop.
171甜甜wǒ我jì记zhù住le了 。xià下wǔ午sān三diǎn点yǐ以hòu后bù不hē喝kā咖fēi啡 ，shuì睡qián前bǎ把shǒu手jī机rēng扔yuǎn远yī一diǎn点 ，yī一diǎn点yī一diǎn点wǎng往qián前tiáo调zuò作xī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.
172阿杰nǐ你jīn今tiān天yào要shì是zhēn真néng能jì记zhù住zhè这jǐ几tiáo条 ，zhè这qī期jié节mù目jiù就méi没bái白lù录 。If you can really remember these few points today, then this episode wasn't recorded for nothing.
173甜甜nà那bì必xū须jì记zhù住 。bù不guò过shuō说zhēn真de的 ，ràng让wǒ我jīn今wǎn晚jiù就zǎo早shuì睡 ，wǒ我kě可néng能hái还shì是zuò做bù不dào到 。I'll definitely remember. But honestly, asking me to sleep early tonight — I probably still can't do it.
174阿杰méi没guān关xì系 ，wǒ我bù不qiú求nǐ你jīn今wǎn晚jiù就biàn变 ，wǒ我jiù就qiú求nǐ你jīn今wǎn晚bǐ比zuó昨wǎn晚zǎo早shuì睡bàn半xiǎo小shí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.
175甜甜zǎo早shuì睡bàn半xiǎo小shí时 ……zhè这gè个yào要qiú求 ，wǒ我miǎn勉qiǎng强kě可yǐ以dá答yīng应nǐ你 。Half an hour earlier... that request, I can just barely agree to.
176阿杰nà那jiù就shuō说dìng定le了 。nǐ你jīn今wǎn晚sān三diǎn点biàn变chéng成liǎng两diǎn点bàn半 ，yě也suàn算nǐ你yíng赢 。Then it's settled. If tonight you turn three o'clock into two thirty, that still counts as a win for you.
177甜甜hā哈hā哈 ，zhè这mù目biāo标shì是gòu够dī低de的 。hǎo好 ，nà那wǒ我men们jīn今tiān天jiù就liáo聊dào到zhè这lǐ里 。gǎn感xiè谢dà大jiā家yī一zhí直tīng听dào到zhè这lǐ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!
178阿杰rú如guǒ果nǐ你yě也shì是gè个gǎi改bù不diào掉de的yè夜māo猫zi子 ，huò或zhě者nǐ你shēn身biān边jiù就yǒu有zhè这me么yī一gè个rén人 ，huān欢yíng迎zài在píng评lùn论qū区gào告sù诉wǒ我men们 ，nǐ你yī一bān般jǐ几diǎn点shuì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.
179甜甜duì对 ，yě也kě可yǐ以shuō说shuō说nǐ你yǒu有méi没yǒu有shén什me么zǎo早shuì睡de的hǎo好bàn办fǎ法 ，jiù救jiù救wǒ我zhè这zhǒng种shí十gè个nào闹zhōng钟dōu都jiào叫bù不xǐng醒de的rén人 。Yeah, and share any good tricks you have for sleeping early — save someone like me who even ten alarms can't wake up.
180阿杰nà那wǒ我men们xià下qī期zài再jiàn见 。yě也xī希wàng望jīn今wǎn晚de的nǐ你 ，néng能bǐ比zuó昨wǎn晚zǎo早yī一diǎn点diǎn点 ，fàng放xià下shǒu手jī机 ，hǎo好hǎo好shuì睡gè个jiào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.
181甜甜wǎn晚ān安la啦 ，gè各wèi位yè夜māo猫zi子hé和zǎo早qǐ起dǎng党 ，wǒ我men们xià下qī期jié节mù目 ，shuì睡bǎo饱le了zài再jiàn见 ！Good night, all you night owls and early risers — see you next episode, after we've slept our fill!