原文视听

That's fine

这很好

but you can't really make up chronic sleep debt

但要弥补平时的睡眠不足

from a night or two on the weekend of sleeping

决不能靠周末多睡一两个小时

It's really the sleep during the week that's important

平时的睡眠时间才是最重要的

We'll go through a little bit about

我一会儿会讲到

why and how much sleep you need in a few minutes

为什么以及你需要睡多长时间

We actually looked at objective sleep data

我们刚刚讲到了睡眠的客观研究数据

as well as that self...the Pittsburg Sleep Quality Index

以及匹兹堡睡眠质量指数

PSQI score

也就是PSQI

I don't usually lecture in the evening

我一般不在晚上讲课

Can you tell?

你们看出来我不太清醒了吗

We also use objective measure

我们也使用客观的调查手段

but instead of bringing them in the lab

我们没有让患者到实验室来参加调查

or studying their sleep at home

也没有在她们家里实施研究

we used a wrist monitor

我们使用了一种腕部检测仪

that will actually calculate wake and sleep

计算她们的苏醒和睡眠时间

and it's on accelerometer

这是一种加速表

that gets the speed of movements

可以计算出运动的速度

as well as how much movement there is

以及运动的次数

and look at the minute before and the minute after

测量睡着前后一分钟的情况

and quantify their sleep

从而对睡眠进行量化分析

much better than you can do on your own

这比你自己去测量要准确得多

So this is an example of output at 6 o'clock

这里显示的是6点的数据

or 18:00 hours

也就是18:00的时候

she put it on

她戴上了监控仪

she took a little nap around dinner

晚餐前打了个盹

the news, whatever, watching TV maybe

然后看新闻 看电视

Woke up and then went to bed

醒来后上床睡觉

And then there are times when you move during the night

然后是夜间到运动次数

This bar here is scored sleep

这里显示的是睡眠得分

There's a few little awakenings but not much

醒来了几次 但次数不多

Then during the day, lots of physical activity

然后白天 从事了很多体力活动

This night, she reported two hot flushes during the night

这一晚 她自述出现了两次潮热

So there's normal waking, daytime activity

所以有正常的苏醒时间和日间活动

but the two hot flushes occur at 24:00

但两次潮热 第一次发生于24:00左右

or just after the midnight and then at 2 in the morning

也就是刚过午夜 另一次则是凌晨2点

And again, about 4 when she woke up

4点她再次醒来

and then just got up

然后就起床了

So what she said she experienced during the night

所以她自述

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。