原文视听

when they feel like it's safe to do so in their 50s

到了这个年龄 她们认为服药不会产生什么危险

Benzodiazepines are the sleeping pill

苯二氮平类药物

most commonly prescribed

是医生最常开的处方类药物

They do actually a great job of facilitating sleep onset

这类药物对入睡很有帮助

They will make you drowsy and put you to sleep

服用后 人们会感到困乏然后就睡着了

Benadryl is a very good sleep aid as well

苯那君也是一种很好的安眠类药物

The side-effect is sedation and drowsiness

副作用是会产生镇静和困倦的感觉

even though it's used for itching and so on

尽管这个药本来是用于止痒的

A lot of times, if you take Benadryl for allergy

很多时候 如果你因过敏而服用苯那君

you fall asleep, making use of that

你就睡着了 可以利用它的这个副作用

It doesn't change sleep architecture very much at all

这个药没有改变睡眠的模式

So it's a good once-and-while sort of remedy

所以可以偶尔用它来帮助睡眠

It's helpful when other things aren't so effective

当其他方法都不起作用时 可以选择这个药

If you try hot tea or coco or oval tea

你还可以喝杯热茶 可可或橄榄茶

how many of you try oval tea?

有多少人喝过橄榄茶?

You know, your granny tells you to drink a warm glass of milk

祖母会告诉你们睡前喝杯热牛奶

That's not quite working

但其实没什么效果

A sleeping pill can be helpful

安眠药的效果要好得多

But it can really aggravate sleep related problems

但安眠药也会加重睡眠相关的问题

like sleep apnea, restless legs, and so on

例如睡眠呼吸障碍 下肢不宁等

because it makes the condition worse

因为药物会让你的问题变得更为严重

They are really not very effective for very long

而且长期来看 它们的效果并不好

So you can develop...adapt to the medication

你可能会产生耐药性

and you need to take more and more

为了达到某种效果

higher and higher doses to get the effect

而不得不加大服药的剂量

So it's not recommended

所以我们建议

to use more than one or two nights a week

每周服药不要超过两晚

We ask people who are taking it

我们建议服药的人

to go on a drug holiday

暂时停止服药

and not really take it for a few nights

连续几个晚上不要服药

And it can have a very bad hangover effect

而且这些药会产生严重的头疼不适感

primarily in women who are getting

如果女性服用的剂量

the same dose as 250 pound man

达到250磅重的男性的剂量 情况更为严重

And the side-effects can be

女性所反应出的副作用

more prominent in women than in men

比男性更为强烈

The side-effects include daytime sleepiness

副作用包括日间的困倦感

So what you are trying

所以你的做法是

to actually help with getting enough good night sleep

为了第二天精力充沛

so you feel good during the day

你必须头天晚上睡个好觉

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。