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Introduction

跨越时区旅行时，时差问题总是令人头疼。市面上各种形式的褪黑素产品宣称能有效缓解这一困扰，但它们真的有效吗？科学研究透露，褪黑素对于加速生物钟调整尤其有效，尤其是在东行航班之后。然而，不同的旅行方向和个体差异使得褪黑素的效果并非一概而论。本文深入探讨了褪黑素的实际作用和科学依据，让读者能更明智地选择是否使用这一补充剂。

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来源：2025年1月11日《The Economist》

Well informed

Does melatonin work for jet lag?

It can help. But it depends where youre going

DROP INTO any pharmacy in America and you will find jars of melatonin promising to relieve you of dreaded jet lag. There are tablets, pink gummies, potent-looking capsules—whatever appeals. But all you want to know is: does it work?

Melatonin is known as the "darkness hormone". When the sun goes down, it is released by the pineal gland in the brain. Production peaks in the middle of the night before slowly falling as the morning light returns. Although driven by the biological clock, rather than darkness itself, the emergence and disappearance of light helps regulate the clock each day and keeps melatonin production synchronised to the day-night cycle. The night-time increase in melatonin puts people into a pleasant state that makes it easier for them to fall asleep. And when people are given melatonin during the day, they get sleepy then, too.

Disrupted melatonin production can lead to sleep disorders. People who are blind, for example, do not have their biological clocks set by the changing light. Because the natural clock runs a little slower than the 24-hour cycle, their melatonin production can diverge from the external day-night cycle. Drifting melatonin peaks eventually make them sleep during the day, even against their best intentions.

Jet lag, similarly, can cause melatonin disruptions. One reason is that sleep is interrupted by the bright lights of the plane cabin, but the much more detrimental effect comes from arriving at a destination with a day-night cycle out of sync with your biological clock. The clock, and the melatonin, can take days to catch up.

Managing jet lag with melatonin supplements, therefore, has become popular. But understanding whether or not they work is hard. Experiments that mess with peoples biological clocks in a controlled way, and which also recreate real-life scenarios, are not easy to do. Many studies, for instance, have kept people from sleep by exposing them to bright lights all night. But that is not only a little cruel, it is not an ideal way to model sleep disruption.

Instead, scientists have given melatonin to people who were travelling anyway, such as air cabin staff, soldiers and scientists travelling to conferences. In those cases, the supplements do seem to work. A landmark paper that pooled the results of five randomised controlled trials in 2002 found that people given melatonin rate their jet-lag experience as half as bad as those who are given a placebo, on a scale from zero to 100.

"Melatonin is quite effective if you have to speed up your clock," says Derk-Jan Dijk, director of the Surrey Sleep Research Centre. "Its not good at slowing down your clock." That means taking melatonin may be more useful after eastward flights, when you have to go to bed sooner than your body wants to, than after westward flights, when you have to stay up. Fortunately for those with westward travel plans, there are other things you can do to help your biological clock adjust—gradually shifting the wake-sleep cycle in the days before the flight, for example, and getting natural sunlight and exercise during daytime hours at the destination, which helps adjust melatonin production.■

双语精读

Well informed

Does melatonin work for jet lag?

It can help. But it depends where youre going

信息详解：

褪黑素对缓解时差症有用吗？

确实有帮助，但效果取决于你的旅行目的地

1

DROP INTO anypharmacyin America and you will find jars ofmelatoninpromising torelieveyou ofdreadedjet lag. There are tablets, pink gummies, potent-lookingcapsules—whatever appeals. But all you want to know is: does it work?

走进美国的任何一家药店，你都会发现各种瓶装的褪黑素（Melatonin）产品，它们宣称能够缓解令人头疼的时差综合症。这些产品形式丰富，有片剂、粉红色软糖和看似效果强劲的胶囊，满足不同消费者的偏好。然而，你真正关心的是：它真的有效吗？

词汇精讲

pharmacy/ˈfɑːməsi/

名词，表示：药店；药房

英文释义：a store or shop where medicines are sold, often with a pharmacist to give advice.

例句：I stopped by thepharmacyto pick up some painkillers after work. 下班后我去药店买了些止痛药。

固定搭配：pharmacytechnician 药剂师助手

同义替换：drugstore 药店

melatonin/ˌmɛləˈtəʊnɪn/

名词，表示：褪黑素

英文释义：a hormone that helps regulate sleep and is often used as a supplement to improve sleep quality.

例句：Some people takemelatoninto help them sleep better during long flights. 有些人服用褪黑素来帮助他们在长途飞行中更好地入睡。

固定搭配：melatoninsupplement 褪黑素补充剂

relieve/rɪˈliːv/

动词，表示：缓解；减轻

英文释义：to make pain, stress, or an unpleasant feeling less severe.

例句：She used a cold compress torelieveher headache. 她用冷敷来缓解头痛。

固定搭配：relievestress 缓解压力；relievepain 减轻疼痛

同义替换：ease 缓和；alleviate 减轻

dreaded/ˈdrɛdɪd/

形容词，表示：令人害怕的；可怕的

英文释义：causing fear or worry, often because of past negative experiences.

例句：He was trying to avoid thedreadedlong lines at the airport. 他试图避开机场里令人头疼的长龙队伍。

固定搭配：dreadeddisease 可怕的疾病；dreadedtask 令人害怕的任务

同义替换：terrible 可怕的

jet lag/dʒɛt læɡ/

短语，表示：时差反应

英文释义：a feeling of tiredness and confusion caused by traveling across several time zones.

例句：After a 12-hour flight, she experienced severejet lagand couldn’t stay awake during the day. 在12小时的飞行后，她出现了严重的时差反应，白天无法保持清醒。

capsule/ˈkæpsjuːl/

名词，表示：胶囊

英文释义：a small container, usually made of gelatin, that holds medicine in a dose form.

例句：The doctor prescribedcapsulesto be taken twice a day after meals. 医生开了每天饭后服用两次的胶囊药物。

2

Melatonin is known as the "darknesshormone". When the sun goes down, it is released by thepineal glandin the brain.Productionpeaks in the middle of the night before slowly falling as the morning light returns. Although driven by thebiological clock, rather than darkness itself, theemergenceanddisappearanceof light helps regulate the clock each day and keeps melatonin productionsynchronisedto the day-night cycle. The night-time increase in melatonin puts people into a pleasant state that makes it easier for them to fall asleep. And when people are given melatonin during the day, they get sleepy then, too.

褪黑素（Melatonin）被称为黑暗激素。当太阳落山后，大脑中的松果体（Pineal Gland）开始分泌这种激素，其分泌量在午夜达到顶峰，然后随着清晨阳光的到来逐渐减少。虽然褪黑素的分泌由生物钟控制，而非直接受黑暗影响，但光线的出现和消失每天都会调节生物钟，从而确保褪黑素的分泌与昼夜周期保持同步。夜间褪黑素水平的上升，会让人处于一种放松的状态，更容易入睡。而如果在白天服用褪黑素，人们同样会感到困倦。

词汇精讲

hormone/ˈhɔːməʊn/

名词，表示：激素

英文释义：a chemical substance produced in the body that regulates and controls the activity of certain cells or organs.

例句：Melatonin is ahormonethat plays a key role in regulating sleep and wake cycles. 褪黑素是一种激素，在调节睡眠和清醒周期中起重要作用。

pineal gland/ˈpaɪnɪəl ɡlænd/

短语，表示：松果体

英文释义：a small pea-shaped gland in the brain that produces and regulates hormones, including melatonin.

例句：Thepineal glandis responsible for releasing melatonin when it gets dark. 松果体负责在黑暗时释放褪黑素。

production/prəˈdʌkʃən/

名词，表示：生产；制造

英文释义：the process of creating or generating something, such as a substance or product.

例句：Theproductionof melatonin increases at night and decreases during the day. 褪黑素的生产在夜间增加，白天减少。

同义替换：generation 生成

biological clock/ˌbaɪəˈlɒdʒɪkl klɒk/

短语，表示：生物钟

英文释义：an internal system in the body that controls natural processes like sleep, wakefulness, and other daily rhythms.

例句：Thebiological clockhelps regulate the timing of melatonin release based on the day-night cycle. 生物钟帮助根据昼夜循环调节褪黑素的释放时间。

同义替换：circadian rhythm 昼夜节律；internal clock 内在时钟

emergence/ɪˈmɜːdʒəns/

名词，表示：出现；显现

英文释义：the process of coming into view, existence, or importance.

例句：Theemergenceof light in the morning signals the brain to reduce melatonin production. 早晨光线的出现向大脑发出信号，减少褪黑素的产生。

同义替换：appearance 出现

disappearance/ˌdɪsəˈpɪərəns/

名词，表示：消失；消退

英文释义：the act or process of something ceasing to be visible or existing.

例句：Thedisappearanceof light at night triggers the release of melatonin. 夜晚光线的消失触发了褪黑素的释放。

固定搭配：suddendisappearance突然消失

同义替换：vanishing 消失；fading 褪去

synchronised/ˈsɪŋkrənaɪzd/

形容词，表示：同步的；协调的

英文释义：happening at the same time or working in harmony with something else.

例句：Melatonin production issynchronisedwith the natural day-night cycle to regulate sleep. 褪黑素的产生与自然的昼夜循环同步，以调节睡眠。

固定搭配：synchronisedtiming 同步时间；synchronisedsystem 同步系统

同义替换：coordinated 协调的

3

Disrupted melatonin production can lead tosleep disorders. People who are blind, for example, do not have theirbiologicalclocks set by the changing light. Because the natural clock runs a little slower than the 24-hour cycle, their melatonin production candiverge fromtheexternalday-night cycle. Drifting melatonin peaks eventually make them sleep during the day, even against their bestintentions.

褪黑素（Melatonin）分泌的紊乱可能会引发睡眠障碍。例如，盲人由于无法通过光线的变化来调整生物钟。因为人体的自然生物钟运转速度略慢于24小时的昼夜周期，他们的褪黑素分泌可能会逐渐与外界的昼夜节律脱节。随着褪黑素分泌高峰逐渐偏离正常时间，即使他们尽力调整，也可能最终在白天入睡。

词汇精讲

sleep disorder/sliːp dɪsˈɔːdə/

名词短语，表示：睡眠障碍

英文释义：a condition that affects a person’s ability to sleep well on a regular basis.

例句：Stress and irregular schedules are common causes ofsleep disorders.压力和不规律的作息是导致睡眠障碍的常见原因。

biological/ˌbaɪəˈlɒdʒɪkl/

形容词，表示：生物的；与生命活动有关的

英文释义：relating to living organisms or their processes.

例句：Thebiologicalclock helps regulate our body’s daily activities, such as eating and sleeping. 生物钟帮助调节我们身体的日常活动，比如进食和睡眠。

固定搭配：biologicalclock 生物钟；biologicalprocess 生物过程

diverge from/daɪˈvɜːdʒ frəm/

短语，表示：偏离；脱离

英文释义：to move away from a set path, standard, or norm.

例句：When melatonin productiondiverges fromthe natural cycle, it can disrupt sleep patterns. 当褪黑素的产生偏离自然循环时，会扰乱睡眠规律。

固定搭配：diverge fromthe norm 偏离常规

external/ɪkˈstɜːnl/

形容词，表示：外部的；外界的

英文释义：coming from or existing outside of something.

例句：Externalfactors, such as light exposure, play a key role in regulating melatonin production. 外部因素，比如光照，对调节褪黑素的产生起着重要作用。

固定搭配：externalstimuli 外部刺激

同义替换：outside 外部的

intention/ɪnˈtɛnʃən/

名词，表示：意图；打算

英文释义：a plan or aim to do something.

例句：Despite their bestintentions, people with disrupted melatonin cycles may struggle to follow a normal schedule. 尽管有最好的意图，褪黑素周期紊乱的人可能很难遵循正常的作息。

固定搭配：goodintention善意；clearintention明确的意图

同义替换：aim 目标

4

Jet lag, similarly, can cause melatonindisruptions. One reason is that sleep isinterruptedby the bright lights of theplane cabin, but the much moredetrimentaleffect comes from arriving at a destination with a day-night cycleout of syncwith your biological clock. The clock, and the melatonin, can take days tocatch up.

时差反应（Jet Lag）同样会引发褪黑素（Melatonin）分泌紊乱。其原因之一是飞机舱内明亮的灯光干扰了睡眠， 但更为严重的影响在于，当你抵达目的地后，那里昼夜节律与自身生物钟不一致。这种紊乱可能需要数天时间才能让生物钟和褪黑素分泌重新与当地的昼夜周期同步。

词汇精讲

disruption/dɪsˈrʌpʃən/

名词，表示：中断；干扰

英文释义：a disturbance or problem that interrupts a process, activity, or system.

例句：Thedisruptionof melatonin production can lead to difficulty falling asleep. 褪黑素生成的中断可能导致难以入睡。

同义替换：interruption 中断；disturbance 干扰

interrupt/ˌɪntəˈrʌpt/

动词，表示：打断；中断

英文释义：to stop or hinder something from continuing as usual.

例句：The loud announcementinterruptedeveryone’s sleep on the plane. 飞机上的大声广播打断了所有人的睡眠。

同义替换：disturb 打扰；disrupt 中断

plane cabin /pleɪn ˈkæbɪn/

名词短语，表示：飞机客舱

英文释义：the interior space of an airplane where passengers sit.

例句：The bright lights in theplane cabinmade it hard to fall asleep during the flight. 飞机客舱内的明亮灯光让人难以入睡。

detrimental/ˌdɛtrɪˈmɛntl/

形容词，表示：有害的；不利的

英文释义：causing harm or damage.

例句：Jet lag can have adetrimentaleffect on travelers’ sleep and overall health. 时差反应可能对旅行者的睡眠和整体健康产生不利影响。

固定搭配：detrimental effect 不利影响

同义替换：harmful 有害的

out of sync/aʊt əv sɪŋk/

短语，表示：不同步；不协调

英文释义：not happening at the same time or in harmony with something else.

例句：After the flight, his biological clock wasout of syncwith the local time. 飞行后，他的生物钟与当地时间不同步。

catch up/kætʃ ʌp/

短语，表示：赶上；跟上

英文释义：to reach the same level or standard as someone or something else, often after falling behind.

例句：It took her three days tocatch up withthe local time after arriving in a new country. 到达新国家后，她花了三天时间才跟上当地的时间。

固定搭配：catch up on 补上；catch up with 跟上……

5

Managing jet lag with melatoninsupplements, therefore, has become popular. But understanding whether or not they work is hard. Experiments thatmess withpeoples biological clocks in a controlled way, and which also recreate real-lifescenarios, are not easy to do. Many studies, for instance, have kept people from sleep by exposing them to bright lights all night. But that is not only a littlecruel, it is not an ideal way to model sleep disruption.

因此，利用褪黑素（Melatonin）补充剂来缓解时差反应（Jet Lag）已变得相当流行。然而，要判断这种方法是否有效并非易事。在受控条件下设计实验，既要干扰人体的生物钟，又要尽量模拟真实生活场景，这本身就很困难。例如，不少研究通过让受试者整夜暴露在强光下来剥夺睡眠。然而，这种方法不仅略显残酷，而且也不是一种理想的睡眠紊乱模拟方式。

词汇精讲

supplement/ˈsʌplɪmənt/

名词，表示：补充物；补剂

英文释义：a thing added to something else to improve or complete it, especially a dietary product.

例句：Many travelers take melatoninsupplementsto help them adjust to new time zones. 许多旅行者服用褪黑素补充剂来帮助他们适应新的时区。

固定搭配：dietarysupplement营养补充剂；take asupplement服用补剂

同义替换：addition 补充

mess with/mɛs wɪð/

短语，表示：干扰；乱动

英文释义：to interfere with or handle something in a way that may cause problems or changes.

例句：Changing your sleep schedule too often canmess withyour biological clock. 频繁改变睡眠时间可能会干扰你的生物钟。

固定搭配：mess withsomeone’s schedule 干扰某人的时间安排

同义替换：interfere with 干扰

scenario/sɪˈnɑːriəʊ/

名词，表示：情境；方案

英文释义：a specific situation or sequence of events that could happen or be imagined.

例句：The experiment was designed to simulate real-lifescenariosof sleep disruption. 这项实验旨在模拟睡眠中断的现实情境。

固定搭配：real-lifescenario现实情境；worst-casescenario最坏的情况

同义替换：situation 情况；circumstance 情境

cruel/ˈkruːəl/

形容词，表示：残酷的；无情的

英文释义：causing pain or suffering to others, often intentionally or unnecessarily harsh.

例句：Forcing someone to stay awake all night under bright lights seems like acruelexperiment. 让人整夜在强光下保持清醒看起来像是个残酷的实验。

固定搭配：cruelpunishment 残酷的惩罚

同义替换：harsh 残酷的；inhumane 不人道的

6

Instead, scientists have given melatonin to people who were travelling anyway, such as air cabin staff, soldiers and scientists travelling toconferences. In those cases, the supplements do seem to work. Alandmarkpaper thatpooledthe results of fiverandomisedcontrolled trials in 2002 found that people given melatonin rate their jet-lag experience as half as bad as those who are given aplacebo, on ascalefrom zero to 100.

相较于模拟实验，科学家选择将褪黑素（Melatonin）用于那些本就需要旅行的人群，例如航空机组人员、士兵以及前往参加学术会议的科研人员。在这些情况下，褪黑素补充剂似乎确实有效。2002年发表的一篇里程碑式论文汇总了五项随机对照试验的结果，研究发现，在零到一百的评分体系中，服用褪黑素的人对时差反应的感受评分仅为服用安慰剂（Placebo）者的一半。

词汇精讲

conference/ˈkɒnfərəns/

名词，表示：会议；研讨会

英文释义：a formal meeting where people discuss specific topics, often related to business, science, or academics.

例句：The scientist attended an internationalconferenceto present her research findings. 这位科学家参加了一个国际会议，展示她的研究成果。

固定搭配：attend aconference参加会议；conferenceroom 会议室

同义替换：meeting 会议；seminar 研讨会

landmark/ˈlændmɑːk/

名词，表示：里程碑；重大事件

英文释义：an important event or discovery that marks a turning point or significant progress.

例句：The publication of this research was alandmarkin the study of sleep disorders. 这项研究的发表是睡眠障碍研究中的一个里程碑。

固定搭配：landmarkevent 重大事件

同义替换：milestone 里程碑；breakthrough 突破

pool/puːl/

动词，表示：汇集；集中

英文释义：to combine resources, data, or efforts from multiple sources for a common purpose.

例句：The researcherspooleddata from several studies to draw more accurate conclusions. 研究人员汇集了多项研究的数据以得出更准确的结论。

固定搭配：poolresources 汇集资源

randomised/ˈrændəmaɪzd/

形容词，表示：随机的

英文释义：arranged or chosen in a way that is not planned or controlled, often used in scientific experiments to ensure fairness.

例句：The participants were placed inrandomisedgroups to eliminate bias in the study. 参与者被分配到随机分组中，以消除研究中的偏差。

固定搭配：randomisedtrial 随机试验

placebo/pləˈsiːbəʊ/

名词，表示：安慰剂

英文释义：a substance with no therapeutic effect, used as a control in testing new drugs or treatments.

例句：Half of the participants were given aplacebo, while the other half received the actual medication. 一半的参与者服用了安慰剂，而另一半服用了真正的药物。

固定搭配：placeboeffect 安慰剂效应

scale/skeɪl/

名词，表示：范围；等级

英文释义：a system or series of levels used to measure or compare things.

例句：The patients rated their pain on ascalefrom one to ten. 患者在1到10的等级中评估了他们的疼痛程度。

固定搭配：on ascaleof 在……范围内；ratingscale评分等级

同义替换：range 范围；level 等级

7

"Melatonin is quiteeffectiveif you have tospeed upyour clock," says Derk-Jan Dijk,directorof the Surrey Sleep Research Centre. "Its not good at slowing down your clock." That means taking melatonin may be more useful aftereastwardflights, when you have to go to bed sooner than your body wants to, than after westward flights, when you have to stay up. Fortunately for those with westward travel plans, there are other things you can do to help your biological clock adjust—gradually shifting the wake-sleep cycle in the days before the flight, for example, and getting natural sunlight and exercise during daytime hours at thedestination, which helps adjust melatonin production.■

如果你需要加快生物钟的节奏，褪黑素（Melatonin）是相当有效的，萨里大学睡眠研究中心（Surrey Sleep Research Centre）主任德克-扬·迪克（Derk-Jan Dijk）表示，但它并不擅长减缓生物钟的节奏。  这意味着，服用褪黑素在东向飞行后可能更有帮助，因为东向飞行需要你比平常更早入睡，而在西向飞行后，情况则相反，因为西向飞行需要你延长清醒时间。对于那些计划西向旅行的人来说，幸运的是，还有其他方法可以帮助调整生物钟。例如，在飞行前几天逐步调整起床和睡眠时间，或者在目的地的白天多接受自然阳光并进行运动，这有助于调节体内褪黑素的分泌。■

词汇精讲

effective/ɪˈfɛktɪv/

形容词，表示：有效的；起作用的

英文释义：producing the desired result or outcome.

例句：Melatonin iseffectivein helping travelers adjust to new time zones after long flights. 褪黑素在帮助旅行者适应长途飞行后的新时区方面很有效。

固定搭配：effectivemethod 有效的方法

speed up/spiːd ʌp/

短语动词，表示：加快；加速

英文释义：to increase the rate at which something happens or moves.

例句：Taking melatonin can helpspeed upthe adjustment to a new sleep schedule after traveling. 服用褪黑素可以加快适应新睡眠时间表的过程。

固定搭配：speed upthe process 加快进程

同义替换：accelerate 加速；hasten 加快

director/dɪˈrɛktə/

名词，表示：主管；主任

英文释义：a person in charge of an organization, department, or project.

例句：Thedirectorof the research center emphasized the importance of natural sunlight in adjusting sleep cycles. 研究中心的主管强调了自然阳光对调整睡眠周期的重要性。

固定搭配：researchdirector研究主管

eastward/ˈiːstwəd/

形容词/副词，表示：向东的；朝东的

英文释义：toward the east or in the direction of the east.

例句：Eastwardflights are often harder to adjust to because they require going to bed earlier. 向东的航班往往更难适应，因为它们需要更早入睡。

destination/ˌdɛstɪˈneɪʃən/

名词，表示：目的地；终点

英文释义：the place to which someone or something is going or being sent.

例句：Adjusting your biological clock before arriving at your destination canminimizejet lag. 在到达目的地前调整生物钟可以减少时差反应。

固定搭配：traveldestination旅行目的地

及时复习，大脑再加工

敲黑板划重点

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知识存储越困难，知识提取越容易（短文助记）

Tom, a director, dreaded the jet lag that always accompanied his eastward trips for international conferences. This time, as he prepared to catch a flight to a landmark conference in Tokyo, he decided to experiment with melatonin, a hormone known to help synchronize the biological clock.

Melatonin production in the pineal gland usually helps regulate sleep, but jet lag disrupts this natural rhythm, making the biological clock out of sync with the destinations time zone. Aware of this, Tom visited a pharmacy and bought a bottle of melatonin capsules. He learned that melatonin could effectively speed up the adjustment of his sleep cycle, especially when traveling eastward where the disruption to his usual sleep pattern was most detrimental.

On the plane cabin, Tom took a melatonin capsule intending to relieve the emergence of sleep disorder symptoms and synchronize his sleep schedule with Tokyos time zone. He hoped to avoid the cruel scenario where jet lag would interrupt his ability to participate effectively at the conference.

By the time he landed, Tom felt more in tune with the local time. The melatonin seemed to work as he managed to catch up on sleep and felt less out of sync. Grateful for the relief, he was ready to dive into the conference activities without the usual battle against jet lag.

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