原文视听

When there is light, don't secrete in melatonin

当有光的时候 不要分泌褪黑素

When it's dark

当周围变得黑暗

secrete melatonin

大脑开始分泌褪黑素

So melatonin is our hormone

所以褪黑素是一种激素

for knowing whether it's day or night

让人们知道周围是白天还是黑夜

and whether we should be asleep or awake

我们应该睡觉还是醒来

Melatonin is often in our healthy food stores

褪黑素可以在保健食品商店买到

and over the counter remedies for sleep problems

是获得批准的治疗睡眠障碍的药物

But it's really meant to be a hormone

但褪黑素其实是一种激素

that signals that it's getting dark outside

告诉大脑外面已经天黑了

now that's time to go to sleep

现在该睡觉了

so the best use of melatonin is the sublingual type

所以褪黑素最佳的用法是舌下给药

that you put under your tongue

也就是把药物放在舌头下面

that's very very very low dose

使用的剂量非常非常非常小

You take that when it's getting dark

然后你的大脑接受到天黑的信号

and then you get naturally sleepy in the right time zone

然后在正确的时区里 你会自然而然的感到困倦

So it's very effective for jet lag

所以褪黑素对克服时差很有效果

for shift workers

需要倒班工作的人

for anyone who's actually traveling out of their time zone

需要到别的时区去

and needs to be alert oriented

并且保持警醒的人都可以使用

It can be quite effective

褪黑素比较有效

but it's not a sleeping pill

但它不是安眠药

even though it's marketed that way

尽管在投入市场时是这样宣传的

So the point of this slide two

所以这张幻灯片说明了一点

is that when it's dark

当外面天黑时

and you are secreting melatonin

人们便开始分泌褪黑素

and your brain says it's night time

你的大脑认为已经到了晚上

and I'm getting sleepy and I should go to sleep

我感到很困 应该睡觉了

How many of you have the bright light's on

你们有多少人喜欢把灯开得很亮

and you are reading at bedtime

睡觉前还要看一会儿书

and you are doing these

这样做的结果是

getting your brain very confused

你的大脑信号被打乱了

about whether it's day or night

分不清到底是白天还是黑夜

That little pulse of night light can wake you up

夜间一点点灯光都会让人们醒来

and alert you

让人们重新变得警醒

and have your brain think it's daytime now

让大脑认为现在已经天亮了

and you are awake and ready to start

应该醒来 然后大脑便做好了醒来的准备

So light at night should be very very minimal

所以夜间到灯光应该越暗越好

a night light when you need it

如果你在夜间需要开灯

a flash light would work fine

那么闪光灯就可以了

but not turn on the light

但不要打开电灯

and go explore the house

然后在屋子里走来走去

and get yourself all awake and eat

把自己搞得很清醒 也不要吃东西

The light from the refrigerator is too much light at night

冰箱的灯光在夜间就显得过亮

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。