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circadian rhythms昼夜节律
Yes. Well, today we’re talking about the biological reason for this – it’s all about circadian rhythms.是的。今天我们讨论早起的生理原因，这和昼夜节律有关。
regulates our body functions控制着我们的躯体功能
They are produced by a so-called body clock in our brains that regulates our body functions:our body temperature, sleepiness and alertness, hunger, and hormone levels.昼夜节律由大脑中所谓的生物钟产生，控制着我们的躯体功能，如我们身体温度、睡眠、警觉、饥饿和荷尔蒙水平。
high-speedtravel across different time zones跨不同时区的高速飞行
Good point – jet lag is the disruption of our circadian rhythms caused by high-speed travel across different time zones,which can cause tiredness and sleep problems.没错，时差是由跨不同时区的高速飞行造成的昼夜节律紊乱，会导致疲惫和睡眠问题。
modulate in some way可以帮助调节
We do think that exercise and food, caffeine, may be able to modulate in some way,so has some influence on circadian timing.我们认为锻炼、食物、可以帮助调节。
well-balanced meals at regular times每天有规律的吃营养均衡的三餐

So eating three well-balanced meals at regular times each day can help your body clock adapt to an unusual schedule.所以每天有规律的吃营养均衡的三餐，可以帮助你的生物钟适应不寻常的作息规律。
help you feel more alert可以让你更精神
Taking napsjust before you start a night shift can help you feel more alert.
在上夜班前短暂的睡一觉也可以让你更精神。
keepto the same sleep schedule保持相同的睡眠规律
And keeping to the same sleep schedule every day will also help.每天保持相同的睡眠规律也可以帮助适应。