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So when we were doing a study of women with HIV infection

当我们研究被HIV病毒感染的女性时

and trying to help their sleep problems

我们希望帮助她们更好的睡眠

we developed a "Sleeping B.E.T.T.E.R."

我们开发了一个"B.E.T.T.E.R."方法

"BETTER" actually stands for something

这里面每个字母都有特定的意思

I'll go through with you

我会一一给大家讲解

One of our patients designed and did the cover for the booklet

我们的一位患者设计并制作了手册的封面

and this is what "Sleeping B.E.T.T.E.R." look like to her

她这样看待"睡眠B.E.T.T.E.R."方法的

We use that for our booklet after that

我们后来也采用了她的这个设计

Sleep hygiene, sleep B.E.T.T.E.R.

"睡眠B.E.T.T.E.R."方法当中

the "B" stands for the "bedroom environment"

B的意思是"卧室环境"

So you need obviously a comfortable bed

所以你需要一个舒适的床

and a comfortable mattress

以及一个舒适的床垫

You need to feel safe and secure in the room

在床上你有安全感

It needs to be cool rather than warm

卧室应该凉爽而不是温暖

and dark rather than light

光线较暗 而不是很亮

Comfortable bed is sort of obvious

舒适的床很好理解

Safe and secure

安全感

maybe there is a good reason for a lot of the women

很多女性半夜醒来 或者无法入睡

who wake up during the night or can't fall asleep

都是因为她们没有安全感

really feeling unsafe

这就是为什么需要一个有安全感的环境

If you think about PTSD or post-traumatic stress disorder

大家可以想象创伤后紧张症

and violence against women, and intimate partner violence

来自伴侣的针对女性的暴力行为

that occurs when women are asleep

当女性睡着时

and they are awaken suddenly in a violent attack

她们可能因为突然的暴力袭击而醒来

So feeling safe and secure is an issue particularly for women

所以安全感对女性来说非常重要

Cool rather than warm

凉爽而不温暖

There have been some studies done on women

一些研究对绝经后女性

who had menopausal hot flushes

半夜产生的潮热感进行了研究

If you sleep in a room at 16 degrees centigrade

如果你睡觉的房间温度只有16摄氏度

which is freezing cold

冻得发抖

You don't have hot flushes

那么你就不会潮热了

So if you want to try that, go ahead

如果大家想试试也可以

We haven't studied that very much

我们对这个问题研究得不多

but if you are in a cool environment

但如果你睡觉的环境比较凉爽

you are more likely to have a better night sleep

那么晚上睡好觉的可能性就越大

and of course, dark instead of light

当然房间应该昏暗 不应该太亮

because of what I talked about with melatonin secretion

这是因为我前面提到的褪黑素的分泌问题

Eating is another component

饮食是B.E.T.T.E.R.中的第二点

We just have this lastly

我们刚才已经谈到了

but I want to talk a little bit about diet

但我还想再讲讲饮食方面的问题

If you have a protein snack in the evening before bed

如果上床前的加餐富含蛋白质

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。