譯者導言 | Translator's Preface
我們總說「睡一覺就好了」，但究竟是什麼讓睡眠成為身心的療癒之所？
這篇文章吸引我的地方在於，它以詩意又具科學性的方式，揭示夢境與激素之間那場「夜裡的交響樂」。從生長激素的默默修復，到皮質醇在黎明前的甦醒，再到 REM 睡眠中大腦的創造與重整——原來每一次夢，不只是腦內劇場的放映，更是生命自我修復的篇章。我想把這篇譯文獻給那些常被失眠、焦慮或壓力困擾的人：希望它能提醒我們，夜裡的沉睡並非虛無，而是一場溫柔的修復儀式。
We often say, “A good night’s sleep makes everything better.” But what truly happens when the body rests and the mind dreams?
What drew me to this article is its poetic yet scientific portrayal of the “nocturnal symphony” between hormones and dreams. From the quiet repair work of growth hormone to cortisol’s dawn awakening, and the creative orchestration of REM sleep—each dream becomes more than a passing illusion; it is the mind’s way of healing itself.I dedicate this translation to anyone struggling with sleeplessness, anxiety, or stress. May it remind us that rest is not an absence, but a gentle act of restoration.
以下是作者介紹：
陳偉任 醫師
- 凱旋醫院成人精神科 主任
- 國立高雄師範大學諮商心理與復健諮商研究所 助理教授
- 中華團體心理治療學會 理事
- 台灣阿德勒心理學會 理事
- 阿德勒生涯教練/親師諮詢師/親子生活教練 講師暨督導
- 國立高雄師範大學諮商心理與復健諮商研究所 博士
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📚 原文出處：
陳偉任 (2025)。激素與夢境的奇幻交響樂：從深度睡眠到清晨覺醒。 陳偉任醫師心晴小站https://chenweijen.blogspot.com/2025/02/blog-post_81.html。
✍️ 譯者：許甄芸（Calista Hsu）
⚖️ 版權聲明：本譯文僅作為學習與非商業用途。原文著作權歸原作者所有，翻譯已取得授權 / 或標註「僅為教育用途翻譯」。
🔍 譯者註：部分語句為了語意流暢略有改寫，非逐字直譯。
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The Enchanted Symphony of Hormones and Dreams: From Deep Sleep to Dawn Awakening
Have you ever wondered why some people awaked and feel “wow, the last night dream was just like adventure movie”. But sometimes we can recall nothing after awake? In fact, behind it all lies a magnificent dance between hormones and the brain. Let’s dive into the enchanting “symphony of hormones and dreams” that unfolds each night! (further reading: The Memory Adventure: A Duet Between the Hippocampus and the Neocortex )
1. growth hormone: The Night's Healing Magician
First to take the stage is growth hormone—the “healing magician of the night.” During deep sleep (stages 3 and 4, also known as slow-wave sleep), it performs its nightly masterpiece. As we drift into the embrace of deep slumber, growth hormone quietly repairs cells, strengthens the immune system, and regulates metabolism. It works like a diligent night-shift worker, tidying up the body while we rest, so we can wake refreshed and recharged the next morning. (Further reading: Unlocking the Brain’s Infinite Potential – The Miracle of Neuroplasticity)
2. Cortisol: The Morning Fuel Station
Next on stage is cortisol, often called the “stress hormone”—but it’s far more than just a sign of stress! In the latter half of the night, cortisol levels gradually rise, reaching their peak around dawn. It’s like refueling your body with a full tank of energy, so when the morning alarm rings, you’re instantly charged and ready to take on a brand-new day.
3. REM Sleep: The Creative Stage of Dreams
In this nightly journey, the most dramatic act is REM sleep—the stage where dreams take center stage in the brain’s creative theater. During this phase, the mind is surprisingly lively, as if a private play is unfolding inside your head. Most of our dreams are born right here. Interestingly, cortisol experiences a small peak during REM sleep, helping the brain reorganize and integrate the emotions and memories of the day. Imagine it as a skilled DJ, mixing your daily memories into dreamlike rhythms while turning down the “noise” of stress and negative feelings.
4. Emotional Regulation and Creativity in Dreams
These “brain remixes” aren’t just about staging wild, cinematic dreams—they also play a vital role in emotional regulation. During REM sleep, the brain exists in a low–norepinephrine environment, allowing it to replay potentially distressing memories with reduced emotional intensity. By the time you wake, yesterday’s pain or stress often feels less sharp. Even more fascinating, this dreamlike “creative chaos” helps the brain weave together unrelated memory fragments, sparking unexpected bursts of creativity. (Further reading: The Revolutionary Treatment for Depression — Inside Kaohsiung Municipal Kai-Syuan Hospital’s rTMS Therapy)
5. When Hormones Fall Out of Tune: The Little Glitches in Our Dreams
However, when stress accumulates over time or sleep becomes insufficient, things begin to lose their harmony. The body’s cortisol regulation system falters, and high nighttime cortisol levels throw this symphony off balance, triggering a cascade of effects:
- Difficulty Falling Asleep
Elevated cortisol keeps the body in a “fight or flight” mode, making it hard to relax and drift into sleep.
- Reduced Deep Sleep
Excess cortisol suppresses slow-wave sleep, causing fragmented rest and diminished restorative functions.
- Disrupted REM Sleep
High cortisol can shatter the flow of REM sleep, leading to disjointed dreams, overly intense emotions, or even nightmares.
(1) Fragmented Dreams
Under normal conditions, REM sleep produces smooth, story-like dreams. But when cortisol levels rise too high:
The duration of REM sleep shortens, and interruptions increase within each cycle.As a result, dreams become choppy, scenes shift rapidly, and coherent storylines are harder to form.
(2) Emotionally Intense Dreams
One of REM sleep’s key functions is to process and regulate the emotions we experience during the day. However, when cortisol levels are excessive:
The amygdala, the brain’s emotional alarm center for fear and anxiety, becomes overactive, making dreams more dramatic, anxious, or emotionally charged. (Further reading: When Psychology Meets Neuroscience – How Childhood Experiences Shape the Amygdala)
Meanwhile, the prefrontal cortex, responsible for rational thinking and emotional control, becomes less effective, leaving dreams more chaotic and emotionally raw.
(3) Nightmares
Because the brain reprocesses memories during REM sleep, high cortisol levels can overactivate stress- and trauma-related memories, increasing the likelihood of nightmares.
People with PTSD often have elevated cortisol levels; their REM sleep is frequently interrupted by trauma-related recollections, resulting in recurring nightmares.(Further reading: When Psychology Meets Neuroscience – Healing the Amygdala from Childhood Wounds)
These disruptions not only disturb the rhythm of the night but can also trigger a vicious cycle of stress and sleep disturbance, ultimately harming mental health:
Stress → Elevated Cortisol → Interrupted Sleep → Fragmented Dreams or Nightmares → Impaired Emotional Regulation → Increased Anxiety or Stress → Higher Cortisol → Worsened Insomnia and Sleep Disorders
6. Restoring Harmony: How to Improve Sleep and Manage Stress
To bring balance back to your dream symphony and reduce nightmares, the following strategies can help lower nighttime cortisol levels:
- Improve Sleep Hygiene:
- Maintain consistent sleep and wake times to regulate your biological clock.
- Avoid screens before bed to reduce blue light’s suppression of melatonin.
- Create a comfortable sleep environment by minimizing noise and adjusting temperature and lighting.
- Reduce Sources of Stress:
- Mindfulness & Meditation: Research shows mindfulness meditation lowers cortisol and improves sleep quality. (Further reading: Adler’s Guide to Raising Responsible and Resilient Children — A Parent’s Awakening)
- Exercise (Avoid Intense Workouts Before Bed): Regular activity helps regulate the HPA axis and normalize cortisol levels.
- Psychotherapy (e.g., Cognitive Behavioral Therapy, CBT): For chronic stress or PTSD, CBT effectively reduces stress and helps restore healthy REM patterns.
- Diet and Nutrition:
- Avoid caffeine and alcohol: caffeine stimulates cortisol release, while alcohol disrupts REM sleep despite inducing drowsiness.
- Supplement with magnesium and melatonin: magnesium calms the nervous system, and melatonin supports circadian rhythm regulation, helping cortisol decline naturally at night.
Conclusion
Sleep is a full-scale performance for both body and mind: growth hormone works diligently in the depths of night, cortisol fuels your dawn awakening, and REM sleep showcases the boundless creativity of dreams.
By maintaining healthy sleep habits and managing stress effectively, you allow this nocturnal symphony to play smoothly once more.So the next time you drift into slumber, look forward to that magical, healing dream journey—one that fills every morning with renewed hope and vitality.
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📝 譯者手記
在翻譯這篇文章時，我最著迷的是它將「大腦科學」與「夢的詩意」交織在一起。原文的語氣既有研究的嚴謹，也有夜色般的柔軟，因此在譯文中，我努力保留這份平衡。像「the symphony of hormones and dreams」這樣的比喻，我選擇以「激素與夢境的交響樂」呈現，希望能讓讀者在閱讀科學知識的同時，也感受到文字的節奏與溫度。
另外，在翻譯「REM 睡眠」與「皮質醇」相關段落時，我特別注意讓醫學術語自然融入敘事，不顯突兀。畢竟，這篇文章並不只是知識的轉述，更像是一場關於「人類如何在夢中修復自己」的心靈對話。
📝 Translator's Note
While translating this piece, I was fascinated by how it wove neuroscience with the poetry of dreams. The original text carries both scientific precision and a soft, nocturnal rhythm, so my goal was to preserve that balance in tone. For phrases like “the symphony of hormones and dreams,” I chose to render it literally, hoping readers could sense not only the science but also the music of the language itself.
When working on sections about REM sleep and cortisol, I focused on keeping technical terms fluid and organic within the narrative. To me, this article is more than an explanation of biological processes—it’s a quiet reflection on how the human mind heals itself in the world of dreams
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思考問題 | Reflection Questions
- 💤 當你做夢時，大腦正在為你修復還是重演？When you dream, do you think your brain is healing you or replaying what you couldn’t let go of?
- 🌕 如果夢境真能整理情緒與記憶，那麼哪一個夢讓你在醒來後感覺更平靜、更完整？If dreams truly help organize our emotions and memories, which dream has ever left you feeling calmer and more whole upon waking?
延伸閱讀 | Further Reading
