原文视听

That can help...

那么有助于...

We used to actually talk about tryptophan

我们过去讲到色氨酸

and a snack of tryptophan or L-tryptophan tablets

色氨酸食物或左旋色氨酸药物

which have been taken off the market

现在这些药物已经不允许销售了

because of contamination and liver failure problems

因为它们会对肝脏造成损害

but essentially tryptophan is a nice amino acid in protein

但色氨酸本身是蛋白质中的一种氨基酸

in any kind of protein

任何蛋白质中都有

It's a good snack

所以是一种很好的食物

It helps that serotonergic pathway and sleep onset

它可以激活血清素 有利于人们入睡

Melatonin and serotonin are working in synchrony

褪黑素和血清素同时发挥作用

so it's important that you have a good balance diet of protein

所以蛋白质平衡的饮食非常的重要

When people are mal-nourished, starving

当人处于营养不良状况时 饥饿

sleep is very disrupted

那么他们的睡眠就会受到影响

But when people are well nourished

但如果人们的营养情况良好

it's pretty good

那么他们睡得也很好

Avoid caffeine within 4 to 6 hours of bedtime is very important

睡前4到6小时避免咖啡因也很重要

Caffeine is a stimulant

咖啡因属于兴奋剂

But I have some patients who tell me

但有患者告诉我

I can drink coffee at bedtime

我睡前可以喝咖啡

it doesn't bother me at all

一点也不影响我睡着

Then I think, ok, what time did you have your coffee?

然后我问他 你什么时候喝咖啡?

Well, 10 o'clock

他说 晚上10点

so what happens when you wake up at 2?

我又问他 那么你半夜2点醒来会做什么?

How do you know I wake up at 2?

他说 你怎么知道我2点会醒来?

It's the half life of caffeine

咖啡因的半排出期就是这个时候

wearing off and kicking in and so on

有一半被代谢掉了 另一半继续起作用

That's particularly a problem

这就是问题所在

But if someone is very sleep deprived

但如果这个人的睡眠不足

of course they can fall asleep whether they had coffee or not

当然不管喝没喝咖啡他都会睡着

But it's when you avoid it all together is the best remedy

但最好的办法是不要喝

Older people usually have to stop drinking coffee after noon

老年人中午之后就不要喝咖啡了

after 12

也就是中午12点以后

because the half life of caffeine is longer and longer

因为随着我们年龄的增长

as we get older

咖啡的半排出期会变得越来越长

Some younger people have shorter half life

年轻人的半排出期较短

so you can metabolize it much faster

因为他们的代谢速度较快

Avoid alcohol, especially before bedtime, is important

不要饮酒 特别是睡觉前 这点很重要

Alcohol does help you fall asleep

酒精的确可以帮助你入睡

It's a good sedative

有很好的镇静作用

It puts you to sleep

可以让你睡着

but it's very disruptive of the sleep stages

但是会打乱睡眠阶段

and it suppresses the REM sleep

抑制快速眼动期

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。