You are a professional translator from English to Farsi for Persian readers.
You are a highly skilled language professional specializing in making complex lectures accessible and engaging for diverse audiences. Your expertise lies in translating and transcribing nuanced content with exceptional clarity and accuracy, comparable to the high standards employed by huge platforms.
SourceLanguage is English and TargetLanguage is persian(fasi for Iranians).

 Your task involves translating <SourceLanguage>{{sourceLanguage}}</SourceLanguage> text into <TargetLanguage>{{targetLanguage}}</TargetLanguage>. Your translations should capture both the literal meaning and the cultural nuances of the original content in a single efficient pass.

Translation Process:
1. Comprehensive Translation: Perform a translation that:
   - Captures Essential Information: Ensures all critical details from the original text are accurately reflected.
   - Flows Naturally: Utilizes grammatical structures and idiomatic expressions that are native to <TargetLanguage>{{targetLanguage}}</TargetLanguage>, making the text relatable and engaging.
   - Adapts Culturally: Gives priority to cultural nuances over direct literal equivalence to ensure the content resonates with the target audience.
   - Maintains Consistency: Keeps technical and specialized terms consistent, adapting them contextually for the target audience.

Guidelines:
- Direct Correspondence: Ensure each lectures index exactly reflects the context and meaning of the original text.
- Tonal Alignment: Use language that aligns with the original's tone, whether informal or formal.
- Structural Adaptation: Modify sentence structures to enhance readability and coherence. Merging or splitting sentences is encouraged if it improves overall clarity.
- Consider the cultural context and idiomatic usage in <TargetLanguage>{{targetLanguage}}</TargetLanguage> to ensure the translation does not just convey the message but also the intent and tone of the original content.
- Additional instructions: <AdditionalInstructions>
</AdditionalInstructions>
This approach ensures the delivery of high-quality translations efficiently, making them true to the source while being accessible and engaging for viewers.

// You will only receive lectures and are only required to translate, no need for any replies.
- Always review for completeness, accuracy, and correct format.
1. Paraphrase the translated subtitles into more fluent sentences for Iranians
2.Translating principles:
-Engage readers. Vary sentences.Translate terms and concepts properly.
-Balance fidelity and adaptation. Resonate with audience. Preserve meaning.
3.Language:
-Translate meaning and concepts, not word-for-word. Use simple, culturally-appropriate Persian. Match original tone and expressions. Optimize for comprehension.
-Tone: formative, conversational.
-Replace cultural references with Persian ones.
-Consider Persian dialects. Use standard, widely-understood Persian.
8.Complex terms:
- Keep in mind the context and background knowledge necessary for understanding the content. Translate coherently, logically.
4.Proofreading and editing:
-Proofread and edit for grammar, punctuation and spelling. Ensure polished, professional result.
5. I want you to replace hard c2 and c1-level words and sentences with more beautiful and elegant, lower level Farsi words and sentences. Keep the meaning same, but make them more conversational tone. I want you to only reply the pure translated Farsi text and nothing else, do not write explanations.

remember doing it like you are an expert SEO-focused blog writer. Your task is to create the perfect blog post that ranks high on search engines and delivers valuable content to the reader using the script that i provide, for persian reader. The blog you give must be HTML formatted with proper SEO structure. Including proper SEO h2,h3,h4 tags on headings and bullet point/lists HTML if they choose to be used.

Easy to read + feels conversational
- Farsi grammar
- Internal linking opportunities
- Add headers/subheaders
- Keep it real, keep it fresh, and keep it engaging.
- 1st person
- Chop up complex tips into bullet points, lists, and bold highlights. This makes it a breeze for both people and search engines to skim through.
- Sprinkle in stories and examples like you're sharing insights over coffee with a pal.
- In the tonality of Alex Homrmozi, write this article
No fluff, nothing cringe, every sentence on a new line, no formal language, keep it neutral.
- Include the keyword in the headings + insert relevant semantically relevant keywords + LSIs throughout the content
- Simplify the language a bit more too.


here is the text that should be make an Farsi blog post from it:


--text start--
we're also going to talk about

the mirror image of sleep,
which is wakefulness.

Now, these two phases of our life,

sleep and wakefulness,

govern everything about our
mental and physical health,

and we're not just gonna talk about

what's useful about sleep,

we're also gonna talk about
how to get better at sleeping,

and that will include how to
get better at falling asleep,

timing your sleep, and
accessing better sleep quality.

In doing so, we're also gonna discuss

how to get more focused
and alert in wakefulness,

so because sleep and
wakefulness are related,

we really can't have a
conversation about one

without the other.

Now, in keeping with this theme,

you may catch a few
snores in the background.

Unlike me, my bulldog, Costello,

can fall asleep anywhere, anytime,

and he happens to be sleeping
over there in the corner,

so if you hear snoring,
that's what that's about.

As always, I wanna just
mention that this podcast

is part of my effort to bring

zero-cost-to-consumer public education

about science and science-related tools,

it is unrelated to my
teaching and research roles

at Stanford School of Medicine.

Today's podcast is brought
to us by Helix mattresses,

having the proper sleep environment,

both the environment you're sleeping in

and the object you're sleeping on,

is critically important to
getting a good night's sleep.

Helix mattresses are a
little different than most

because they're matched to
your specific sleep needs,

as well as whether or not
you tend to run hot or cold

as you sleep through the night,

what position you sleep in, and so forth,

so if you go to their website,

they have a quiz that you can take

that matches you to
the particular mattress

that's gonna be best for your sleep needs.

I've always had a lot of trouble sleeping,

I'm one of these people
that can fall asleep easily,

but then I wake up

and I have a hard time
getting back to sleep,

and once I switched to a Helix mattress

that was precisely
matched to my sleep needs,

I found I could sleep through the night,

which has made a tremendous
difference for me.

If you wanna try Helix mattresses,

you can go to helixsleep.com/huberman,

and that will give you up to
$200 off on a mattress order,

as well as two pillows free
with your mattress order,

and of course, having the proper pillows

is just as important as
having the proper mattress.

Today's podcast is also
brought to us by Headspace,

Headspace is a meditation app

that teaches you how to meditate.

It's fair to say that now there's

a ton of research out there
in peer-reviewed journals

supporting the fact that
mindfulness meditation

can support mental and physical health,

but many people find it hard to meditate,

in fact, I'm one of these people.

I started meditating in my teens,

but then I would drop
it every few weeks or so

and then I'd get back to it

maybe the following week or every year,

I just was not very regular
about my meditation practice,

and then a few years ago I
was flying a lot for work

and I was on JetBlue flights,

and they have Headspace as
part of the choice of things

that you can watch on the TV screen,

and as I started
meditating more regularly,

what I found is my sleep was better,

I would arrive feeling more rested,

it was just a tremendous effects

on my work performance and
other aspects of my life.

If you wanna try Headspace,

you can go to headspace.com/specialoffer,

if you do that, you'll get one month

of all of Headspace's
meditations for free,

that's the best offer right now,

so if interested, go to
headspace.com/specialoffer.

So let's talk about sleep,

sleep is this incredible
period of our lives

where we are not conscious.

We might dream, we might
twitch, we might even wake up,

but in sleep, we are only in relation

to things that are happening
within our brain and body.

Outside sensory experience, in most cases,

can't really impact us,

and yet, sleep is this tremendously
important period of life

because it resets our ability

to be focused, alert,
and emotionally stable

in the wakeful period,

so we can't really talk
about wakefulness, focus,

motivation, mood, wellbeing

without thinking about sleep,

and that's why we're
devoting this entire month

to the discussion about sleep.

Now, we also can't talk about
sleep and think about sleep

without thinking about wakefulness

because it turns out that
the period that we call sleep

and the period we call wakefulness

are tethered to one another.

What we do in the waking state

determines when we fall asleep,

how quickly we fall asleep,

whether or not we stay asleep,

and how we feel when we
wake up the next day,

and today, we're going to talk mostly

about how to get better at sleeping,

and the reason for starting
the conversation that way

as opposed to just diving into
a lot of biology about sleep,

is because first of all,

there's a lot of information
out there already

about the biology of sleep.

We're gonna touch on a little bit of this,

things like stages of
sleep and sleep spindles,

melatonin, and dreaming,

but I think that by now,
most people are aware

that getting a really good night's sleep

on a consistent basis
is critically important,

but most people don't know how to do that.

In fact, I'm guessing that
very few of you out there

are consistently getting
seven to nine hours

of really terrific sleep,
waking up feeling rested

and like you're ready to attack the day,

and being able to go through the day

feeling focused and alert

without dips in energy or focus,

so if you're like most
people, which includes me,

you have some challenges with sleep

at least every third or fifth night or so

and maybe even more often,

so we're really gonna go tool-heavy today

and talk about tools that
can help you fall asleep,

sleep better, and emerge from
sleep feeling more rested,

and we're gonna do that by
grounding our discussion of tools

in peer-reviewed studies,

mostly from the last 10 years,

although some even more recent than that,

and we're gonna start by
discussing what is sleep

and what governs the timing
of the onset of sleep,

in other words, what makes you get sleepy

at a particular time of day.

So what determines how well we sleep

and the quality of our wakeful state?

Turns out that's governed by two forces,

the first force is a chemical force,

it's called adenosine.

Adenosine is a molecule in
our nervous system and body

that builds up the longer we are awake,

so if you've just slept for 8, or 9,

or 10 really deep, restful hours,

adenosine is gonna be very
low in your brain and body.

If, however, you've been awake
for 10, 15, or more hours,

adenosine levels are
going to be much higher.

Adenosine creates a sort of
sleep drive or a sleep hunger,

and actually, hunger is
the appropriate word here

because for most of what
we're gonna discuss today,

we can think of it in an
analogous way to nutrition.

Your nutrition and how well you feel

after you eat certain foods,

your overall level of fitness

and your cellular health
and your heart health

isn't governed by any one food item

that you might eat or not eat,

it's governed by a number
of different factors,

how often you eat, how much you eat,

which items you eat, et cetera,

and what works best for you.

In the same way, your
sleep and your wakefulness

are the product of kind of the average

of a number of different behaviors,

how long you've been awake is a key one

because of this molecule, adenosine.

So the reason you get sleepy
when you've been up for a while

is because adenosine
is creeping up steadily

the longer you've been awake,

and a good way to remember
this and think about adenosine

is to think about caffeine.

Caffeine, for most people,

except a very small percentage of people,

wakes them up, it makes
them feel more alert,

in fact, some people are
so sensitive to caffeine

that they feel jittery if they drink it

even in small amounts,

other people can drink
large amounts of caffeine

and not feel jittery at all.

Caffeine acts as an adenosine antagonist,

what that means is that
when you ingest caffeine,

whether or not it's coffee or soda or tea,

or in any other form,

it binds to the adenosine receptor,

it sort of parks there just like a car

would park in a given parking slot,

and therefore, adenosine
can't park in that slot.

Now, when caffeine parks in
the adenosine receptor slot,

nothing really happens
downstream of that receptor,

the receptor can't engage

the normal cellular
functions of making that cell

and you feel sleepy.

So the reason caffeine wakes you up

is because it blocks
the sleepiness receptor,

it blocks the sleepy signal,

and this is why when
that caffeine wears off,

adenosine will bind to that receptor,

sometimes with even greater,
what we call affinity,

and you feel the crash,
you feel especially tired.

Now, I'm not here to demonize
caffeine, I love caffeine,

and I drink it in the morning

and I drink it in the afternoon,

but I'm one of these people

that, either because of my tolerance

or because of some genetic variations

that exist among people

in terms of their adenosine receptors,

I can drink caffeine

as late as 4:00 or 5:00
p.m. in the evening

and still fall asleep just fine.

Some people can't have any caffeine at all

or can't have any caffeine past 11:00 a.m.

or else their sleep is totally disrupted.

All of this has to do
with the relationship

between adenosine and
these adenosine receptors,

genetic variation,

things that are very hard to
find out except experimentally,

meaning each of you needs to decide

and figure out for yourselves

whether or not you can tolerate caffeine

and at what times of day
you can tolerate caffeine

in order to still fall asleep
easily and get good sleep,

so rather than demonize caffeine,

or say that everyone can
drink caffeine until late,

you need to figure out
what's right for you.

Caffeine has a lot of health benefits,

it also, for some people,

can be problematic for health,

it can raise blood pressure, et cetera,

caffeine increases this molecule

that's a neuromodulator
that we call dopamine,

we discussed this in episode one,

which tends to make us
feel good, motivated,

and give us energy

because, as you may have
learned in episode one,

dopamine is related to
another neuromodulator

called epinephrine, which gives us energy,

in fact, epinephrine
is made from dopamine.

So let's just take a step back

and think about what we're talking about

when we're talking about sleepiness,

sleepiness is driven by
increases in adenosine

that happen naturally,

caffeine prevents the adenosine

from having its action of making us sleepy

by blocking that receptor,

so it gives us energy and it
increases our dopamine levels,

but some people can't
tolerate caffeine very well,

other people can tolerate it just fine,

so you need to determine
that experimentally.

All the data say there's
tremendous variation,

and right now, the only
way that I'm aware of

for you to decide whether or not

caffeine is a good or a bad thing for you,

and whether or not you should ingest it

at a given time of day or at all

is really to figure that out on your own,

in fact, there's a small subset of people

that can drink caffeine until very late

and they have no trouble falling asleep

because they actually have a mutant form

of the adenosine receptor,

so in keeping with the theme

of science and science-related tools,

this is one of those cases

where I can't give you a
one-size-fits-all prescription

except to say you need to
experiment with caffeine

in a way that's safe for you

and explore that and figure
out what works for you,

and then stick with that.

Okay, so adenosine is
driving this sleep hunger,

when adenosine is low,

it's like we're well-fed,
we're not very hungry,

and when adenosine is high,

it's like we're fasted for a long time

and we tend to be very hungry,

so that when adenosine is high,

we really wanna fall asleep.

If you want, I'm not suggesting
you do this experiment,

but you can do it,

you can stay up for four more hours

than you're used to staying up

and you'll find that
you're very, very sleepy.

That's because adenosine is building up

at levels higher and higher

because you've been awake
for those extra four hours.

However, if you've ever
pulled an all-nighter,

you'll notice something interesting,

as morning rolls around,

you'll suddenly feel an increase

in your energy and alertness again,

even though adenosine has been building up

for the entire night.

Now, why is that?

The reason that is is because
there's a second force

which is governing when you
sleep and when you're awake,

and that force is a
so-called circadian force,

circadian means about a
day or about 24 hours,

and inside all of us is a clock

that exists in your brain and my brain,

and the brain of every
animal that we're aware of,

that determines when we want to be sleepy

and when we want to be awake.

Just think about it,

we don't go through the day

wanting to fall asleep every 30 minutes

and then feeling like we're wide awake,

our sleep and our period of sleepiness

tends to be condensed into one block,

typically one 6- to 10-hour block,

although there's also variation

in terms of how much people want to sleep,

and we're going to discuss

how you can diagnose
your absolute sleep need

as well as how to recover
sleep that you've lost.

That block of sleep

and when it falls within
each 24-hour cycle

is governed by a number
of different things,

but the most powerful thing

that's governing when
you want to be asleep

and when you want to be awake is light,

and in particular, it's
governed by sunlight,

and I can't emphasize enough

how important and how
actionable this relationship is

between light and when you want to sleep.

It's quite simple on the face of it

and it's quite simple to resolve,

but people tend to make a big mess

of this whole circadian
literature, frankly,

so let's just break it
down from the standpoint

of what's going on in your brain and body

as you go through one 24-hour day.

Let's start with waking,

so regardless of how
well you slept at night

or whether or not you were up all night,

most people tend to wake up

sometime around when the sun rises,

maybe not right at sunrise,

but within an hour or two
or maybe three of sunrise.

Now, I realize there
are night-shift workers

and there are people traveling
and experiencing jet lag

where this is not going to be the case,

we are gonna deal with
jet lag and shift work

at the end of this podcast,

but for most people, we tend to wake up

about the time that the
sun is rising or so,

and as we do that,

adenosine levels tend to
be low if we've been asleep

for reasons that you now understand,

and our system generates
an internal signal

that is in the form of a hormone.

Now, I've talked a lot about

neuromodulators and neurotransmitters,

I haven't talked a lot about
hormones yet on this podcast.

The definition of a hormone
is it's a substance,

a chemical that's released
from one organ in your body

that goes and acts on other
organs elsewhere in your body,

including your nervous system.

When you wake up in the morning,

you wake up because a particular
hormone called cortisol

is released from your adrenal glands,

your adrenal glands sit
right above your kidneys,

and there's a little pulse of cortisol.

There's also a pulse of some,

and when I say a pulse,

I just mean the release of a little bit,

there's also a pulse of
epinephrine, which is adrenaline,

from your adrenals and also in your brain,

and you feel awake.

Now, that pulse of cortisol
and adrenaline and epinephrine

might come from your alarm clock,

it might come from you
naturally waking up,

but it tends to alert your
whole system in your body

that it's time to
increase your heart rate,

it's time to start tensing your muscles,

it's time to start moving about.

It's very important
that that cortisol pulse

come early in the day,

or at least, early in your
period of wakefulness,

I say that because some people
are waking up at 8:00 p.m.

and are sleeping all day,

but it's very important
that that pulse of cortisol

occur early in the day and
that it happens all at once,

it sort of sets a rising tide
of cortisol in your system.

Now, many of you have
probably heard about cortisol

in relation to stress,

and indeed, as we go through
our day and our life,

different stressors, different
events happen in our life

that make us feel more alert.

Some of the more stressful ones

might be looking at your credit card bill

and seeing what seems to
be a fraudulent charge,

or looking at your phone

and suddenly seeing a text that something

you thought was gonna
happen at a particular time

is not gonna happen,

or you're running late,

those will tend to increase norepinephrine

and epinephrine and
adrenaline in your system,

and if they're severe enough,

you'll start getting
some pulses of cortisol

released from your adrenals
throughout the day,

but there's this normal,
healthy rising tide of cortisol

that happens early in the day,

and I say healthy because it wakes you up,

it makes you feel alert,

and it makes you feel able
to move and wanting to move

and to go about your day
for work, for exercise,

for school, for social
relations, et cetera.

So when you wake up in the morning

is when that cortisol pulse takes off,

and something else important happens,

a timer is set in your body
and in your nervous system

that dictates when a different
hormone called melatonin,

which makes you sleepy,

will be secreted from a
particular brain region,

so let's talk about that.

When you wake up in the morning

and you experience that rise in cortisol,

there's a timer that starts going,

and these are cellular timers

and they're dictated by the relation

between different organs in your body,

that says to your brain and body

that in about 12 to 14 hours,

a different hormone, this
hormone we're calling melatonin,

will be released from your pineal gland.

So there's two mechanisms here,

a wakefulness signal
and a sleepiness signal,

and the wakefulness signal
triggers the onset of the timer

for the sleepiness signal.

Now, that sleepiness signal
that we call melatonin

that's released from the pineal

comes only from the pineal.

Unless you're taking exogenous melatonin,

you're supplementing with melatonin,

the only source of melatonin in your body

is going to be this pineal gland,

so let's talk about the
pineal gland for a second.

The pineal gland is a gland

that sits kind of in the
little structure near,

for the aficionados out there,

it's kind of near the fourth ventricle,

it's about the size of a pea,

Descartes, the philosopher,

said that the pineal was
the seat of the soul,

he said that because it's

one of the few structures
in the human brain

that there's only one of them,

you know, most structures,

there's one on either side of the brain,

so-called bihemispheric,

but the pineal, there's only one.

I don't know anything about souls, really,

certainly not the science of souls,

but I think it's very unlikely

that the pineal is the seat of the soul,

but it is a very interesting organ

because it's the only organ in our body

that releases melatonin,

and that melatonin makes us
sleepy and lets us fall asleep.

--text end--

the first chunk of the text inserted above, its not the end of it, i will provide next chunk in later, for now craft the Farsi blog post for that part with instructions provided.

محتوای پست بلاگ رو به‌صورت محاوره‌ای و دوستانه بنویس. لحن باید شبیه به مکالمه‌ی روزمره و خودمونی باشه، جوری که انگار داری با یک دوست حرف می‌زنی. از اصطلاحات ساده و روان استفاده کن و موضوع رو طوری توضیح بده که برای هر کسی قابل‌فهم باشه. از جملات کوتاه و مستقیم استفاده کن و پیچیدگی‌های زبانی رو حذف کن. خواننده باید حس کنه داره با یه دوست صمیمی حرف می‌زنه که اطلاعات رو به شکلی ساده و جذاب براش باز می‌کنه.

پاسخ ات باید حداقل 3500کلمه باشه.