He fell in love with what he thought was a beautiful garden fairy, but then it turned out to be just a really big dragonfly.

他愛上了一個他認為是美麗的花園仙子，但後來發現那只是一隻非常大的蜻蜓。

Triangle Bob can't see very well.

Triangle Bob 的視力不太好。

Anyway, a frog ate the dragonfly and Triangle Bob went to bed extremely depressed.

總之，一隻青蛙吃掉了蜻蜓，Triangle Bob 非常沮喪地上床睡覺了。

We all feel sad sometimes, but what happens when you go to bed feeling down?

我們有時都會感到悲傷，但當你情緒低落地上床睡覺時會發生什麼呢？

Maybe you fought with a friend, fell in love with the dragonfly and it became someone's dinner, or just felt overwhelmed.

也許你和朋友吵架了，也許你愛上了蜻蜓，結果它成了別人的晚餐，也許你只是感到不知所措。

These negative feelings can be exacerbated when you're free of distractions and when you're tired.

當你心無旁騖、疲憊不堪時，這些負面情緒就會加劇。

Whatever the cause, sadness at bedtime can affect your mind, body, and even your long-term health.

無論原因是什麼，睡前憂傷都會影響你的身心，甚至影響你的長期健康。

So let's explore what happens when you go to sleep sad and how to break the cycle.

所以，讓我們來探討一下當你傷心入睡時會發生什麼，以及如何打破這種循環。

Hey there, welcome to Life Noggin.

你好，歡迎來到 Life Noggin。

When you go to bed feeling sad, it's much harder to fall asleep because of what's happening in your brain.

當你上床睡覺時感到悲傷，你就很難入睡，因為你的大腦正在發生變化。

And I'm not talking about obsessing over whatever is making you feel down, at least not just that.

我說的不是糾結於任何讓你感到沮喪的事情，至少不是這樣。

Emotions related to sadness, like anxiety and stress, are associated with increased levels of cortisol, which makes you feel awake and alert.

與悲傷有關的情緒，如焦慮和壓力，會導致皮質醇水準升高，而皮質醇會讓人感到清醒和警覺。

They're also associated with decreased levels of serotonin, a hormone that makes you feel focused and calm, and what produces melatonin, which regulates your sleep-wake cycle.

它們還與血清素水準的下降有關，血清素是一種能讓人感到專注和平靜的激素，也是產生褪黑激素的物質，而褪黑激素能調節睡眠-覺醒週期。

Studies on brain scans have also found that sadness is associated with increased activity in certain brain regions, such as the thalamus, which plays a role in keeping you awake and alert, and the amygdala, which is responsible for processing emotions and can make you feel anxious, fearful, or angry.

對大腦掃描的研究還發現，悲傷與某些腦區的活動增加有關，如丘腦和杏仁核，前者負責保持清醒和警覺，後者負責處理情緒，會讓人感到焦慮、恐懼或憤怒。

So instead of feeling calm and your body naturally winding down into a peaceful slumber, you're left wide awake, staring at your ceiling, worrying over whatever's making you sad.

所以，你不會感到平靜，身體也不會自然而然地進入寧靜的睡眠狀態，而是會清醒地盯著天花板，為任何讓你傷心的事情擔憂。

Could be the dragonfly thing, who knows?

可能是蜻蜓的緣故，誰知道呢？

You can see how this can really mess up your sleep quality, which will make you feel even worse the next day.

由此可見，這真的會擾亂你的睡眠品質，讓你第二天感覺更糟糕。

In addition to affecting your cognitive abilities, like your memory and attention, studies have found that poor sleep, including staying up late or sleeping less than usual, leads to poor mental health.

除了影響記憶力和注意力等認知能力外，研究還發現，睡眠品質差，包括熬夜或睡得比平時少，會導致心理健康狀況不佳。

That's because less sleep means less REM sleep, which is strongly linked with mood regulation.

這是因為睡眠減少意味著快速眼動睡眠減少，而快速眼動睡眠與情緒調節密切相關。

This can turn into a dangerous cycle.

這會變成一個危險的循環。

A poor night's sleep will make you feel tired and unfocused, resulting in another night of negative thoughts, stress, and anxiety, keeping you awake again.

晚上睡不好會讓你感到疲倦，注意力不集中，導致你在另一個晚上產生消極的想法、壓力和焦慮，讓你再次無法入睡。

As this cycle continues, and you continue to struggle to fall asleep, your risk for mental health disorders increases.

隨著這種循環的持續，你繼續為入睡而掙扎，你患精神疾病的風險就會增加。

People who suffer from insomnia are five times more likely to develop depression and 20 times more likely to develop panic disorder, which is a type of anxiety disorder.

失眠症患者患抑鬱症的機率是普通人的五倍，患恐慌症（焦慮症的一種）的機率是普通人的 20 倍。

Chronic poor sleep can also have lasting effects on other parts of your body.

長期睡眠不足也會對身體其他部位產生持久影響。

It could increase the likelihood of developing dementia, heart disease, type 2 diabetes, obesity, and certain cancers, such as breast, colon, ovarian, and prostate cancer.

它會增加患痴呆症、心臟病、第二型糖尿病、肥胖症和某些癌症（如乳腺癌、結腸癌、卵巢癌和前列腺癌）的可能性。

Luckily, there are ways to break the cycle, such as limiting screen time, establishing a calming bedtime routine, avoiding certain foods or drinks before bed, and practicing mindfulness.

幸運的是，有一些方法可以打破這種惡性循環，比如限制螢幕時間、建立平靜的睡前常規、避免睡前吃某些食物或喝某些飲料，以及練習正念。

I told Triangle Bob to write down what he's grateful for right before bed.

我讓 Triangle Bob 在睡前寫下他的感激之情。

It was so sweet.

太溫馨了。

He wrote all of his friends' names and then the word pizza bagel 15 times.

他寫下了所有朋友的名字，然後寫了 15 次披薩麵包圈。

Anyway, if you continue to feel sad and struggle to sleep, you may want to seek out professional support to improve your emotional health, because going to sleep sad doesn't just affect your night.

總之，如果你繼續感到悲傷，難以入睡，你可能需要尋求專業支持來改善你的情緒健康，因為悲傷入睡不僅僅會影響你的夜晚。

It can have a lasting impact on your overall well-being.

它會對你的整體健康產生持久的影響。

So what strategies help calm your mind?

那麼，什麼樣的策略能讓你的頭腦冷靜下來呢？

Are you somebody that goes to sleep sad?

你會傷心地入睡嗎？

If you're comfortable with it, talk about it in the comments, and let's be there for each other.

如果你覺得合適，可以在評論中談談，讓我們互相支持。