原文视听

can actually cause that hangover a long term

但结果第二天你头疼了很长时间

Side-effect of daytime of sleepiness

副作用是白天感到很困乏

usually because Benzodiazepines have longer half life

通常因为苯二氮平类药物的半排出期较长

So sedation, built-up tolerance

镇静作用 逐渐形成的耐药性都属于副作用

It can actually cause some depression

还会引发抑郁感

and memory impairment

和记忆力损伤

We had a big sleep conference in Copenhagen one year

一年前我们在哥本哈根召开了一个睡眠大会

when Halcion was coming out on the market

当时酣乐欣刚刚面市

and some of the sleep researchers were taking it

有的睡眠研究专家服用了这个药物

and they couldn't remember the trip

然后他们就把行程忘记了

They thought...I mean that was one of the main problems with it

所以这是这个药所带来的一个大问题

So there are some nasty side-effects and problems

苯二氮平类药物

with Benzodiazepines

有很多非常糟糕的副作用和问题

Some of the more short acting non-Benzodiazepines

如果你想睡好觉

are worth actually looking at

还有很多短期作用的非苯二氮平类药物

if you need to to get a good night sleep

值得你去尝试

let's say you know you are giving a lecture tonight

例如今晚你要开一场讲座

and you want to sleep really well last night

你想头一天晚上睡个好觉

and make sure you are restful today

确保今天感觉神清气爽

I probably take Zolpidem and Ambien

那么我可能会服用唑吡坦和安必恩

They are very short acting

这类药物的作用时间很短

and don't interfere with the sleep architecture

而且不会改变早前我给大家展示的

that I showed you earlier

人体的睡眠结构

Sonata is very short acting

索纳塔的起效时间也很短

so if you wake up multiple times during the night

所以如果你夜间经常醒来

you could take some Sonata once or twice

那么你可以在傍晚时

in the evening

服用一两次索纳塔

Rozerem is actually a melatonin receptor in the brain

雷美替胺是大脑中的一种褪黑素受体

so it's very effective if you are shift worker

如果你需要倒班

or if you are trying to do some travel across time zones

或者需要穿越时区

and have a restful vacation

享受一个惬意的假期 这个药非常有效

So there are some sleep medications

所以有很多的睡眠类药物

I don't endorse them

我不是推崇这些药物

It's much better to deal with your sleep

治疗睡眠障碍

in a more behavioral way

更好的方法是行为疗法

So I'm gonna talk about some of those issues

最后几分钟

in the last few minutes

我打算讲一讲行为疗法

Replacing the sleeping pills with the sleep hygiene

人们发现 不用睡眠类药物

has been found

而注意睡眠卫生

and lots of med announce it to be very effective

是一种非常有效的方法

and for long term use

而且睡眠卫生可以产生长期的效果

They much prefer sleep hygiene

和睡眠类药物相比

and cognitive behavioral therapy to sleeping pills

研究人员更推崇睡眠卫生和认知行为疗法

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。