原文视听

now menopause is one reason

绝经是造成这一情况的原因之一

but there could be other reasons that you may not know

但可能还有一些你不知道的原因

what's waking you up at night

也会导致你在半夜醒来

I had one case

我有一个患者

a very bizarre case

他的情况很奇怪

where he said I wake at 3:10 every night

他说我每晚准时3:10醒来

I said, ok, really?

我说 真的吗

Do you have to go to the bathroom?

你是因为要上厕所吗?

No, I'm not hungry, I'm not thirsty

不是 我既不饿 也不渴

I don't have any problems

我没有任何问题

I wake up at 3:10

但我每晚都会在3:10醒来

and it's driving me crazy

我都快疯了

and I need to do something

我该怎么办

So we did a traditional, you know, keep a 2-week diary

我们要求他做一个传统的两周日记

and see he was waking up 3:10 most nights

发现他的确每晚都在3:10醒来

couple of nights a week

一周有几天都是如此

So we were...both of us very puzzle by this

所以我们也感到很疑惑

Usually they will come back in two weeks

很多时候患者两周后会回来告诉我们

and say I don't need you

我不需要你们的帮助了

I figure it all out from self-monitoring

通过自我检测 观察自己的睡眠模式

and looking at their own patterns

我已经知道怎么回事了

but we were both still puzzled

但这个病人的情况让我们摸不着头脑

So I said

然后我说

why don't you do me a favor for the next couple of nights

你能不能在接下来的几天夜里帮我个忙

just set your alarm for 3:05 and see what happens

定一个3:05的闹钟 看看到底怎么回事

And sure enough, it was the neighbor upstairs

结果是因为楼上的邻居

who was putting on his boots

他每晚半夜出去工作之前

in the middle of the night to go to work

都会穿靴子

So I don't know what happened with the neighbor

我不知道邻居的情况是怎么回事

but you never know, you never know

但是人们可能并不了解

what's causing these awakenings at night

到底是什么造成了他们半夜醒来

That was pretty dramatic

这是一个极端的病例

What I usually suggest is that

我通常给出的建议是

if you don't have a bed partner

如果你没有床伴

who is listening or watching you sleep

能够听见或看到你的睡眠情况

you can actually tape record or video tape your sleep

那么你可以自己给自己的睡眠录像

and look at it and see what you see

然后回过头来看到底是怎么回事

You may find you are kicking a lot

你可能发现你自己经常踢腿

and every time you kick your arms and legs

而每次伸展四肢时

your brain is aroused

你的大脑就被刺激了

It's awake

大脑会醒来

It's not in deep sleep or light sleep

大脑没有处在深度或浅度睡眠之中

it's awake

而是已经醒来

You might find that you are snoring

你可能还会发现自己打呼噜

A lot of people find that

很多人都发现了

课程简介和演讲视频

课程简介
本套课程讲解了睡眠对健康的多重影响。睡眠不足会改变身体的内分泌系统，打破激素的平衡，扰乱大脑对食物的选择和摄取从而引发肥胖，严重影响胰岛素的平衡进而引发糖尿病。不同年龄段的人群有不同的睡眠需求，一般而言，年轻人的睡眠需求高于老年人，但所有成年人都应保证每天8小时的睡眠时间。老年人的睡眠时间减少并不是生理变化的自然结果，而是其他疾病造成的影响，衰老本身并不会降低睡眠需求。常见的睡眠障碍包括失眠、睡眠呼吸障碍、四肢不宁综合症、快速眼动期行为失调，患者需要就具体的睡眠障碍咨询专业的睡眠医生，确诊后有针对性的改善睡眠，进而提高整体的健康状况。不同的睡眠障碍有不同的治疗方式，但认知行为疗法是所有治疗方法的首选，其次是器械治疗、药物治疗以及外科手术治疗。患者应养成良好的睡眠习惯，培养“睡眠卫生习惯”，改善睡眠质量，尽量避免擅自用药和药物滥用。