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It suppresses the deep sleep stages

和其他C&S抑制剂一样

much like any other C&S depressant

酒精也会抑制深度睡眠

So avoiding alcohol is important

所以避免酒精也非常的重要

We have a lot of shift workers

很多三班倒的员工

who actually go home in the morning

早上回家之前

and drink alcohol to help them fall asleep

会喝点酒帮助自己入睡

or go to the bars that are open on night

或者到通宵开放的酒吧去喝酒

and then drink and go home to go to sleep

然后回家睡觉

but it really fragments your sleep terribly

但酒精会严重打断你的睡眠

Tension

然后是紧张

Now this is a really important area of relaxation prior to sleep

睡前放松非常的重要

you don't want to read a murder mystery at bedtime

睡前不要读凶杀小说

If you are like me

要是我

I never go to sleep

如果没弄清楚谁是凶手

if I am that worried about who've done it

我肯定睡不着

I like to settle down

我喜欢静下心来

take a warm bath, read a good book

洗个热水澡 看本好书

have a warm glass of milk, something to help relax

喝杯热牛奶 做些有利于放松的事情

and get that routine going to help me sleep

然后按部就班的就寝

Time in bed

准时上床睡觉

trying to sleep is a big issue

这在认知行为疗法治疗睡眠障碍中

with cognitive behavioral therapy in sleep

是一个很大的问题

You don't want you to associate the bed with restless sleeping

不要把床和焦躁不安联系在一起

and tossing and turning and thinking

和翻来覆去 东想西想联系在一起

and cogitating and catastrophizing

和冥思苦想以及妄想联系在一起

You want to get up, go to another room

这时你应该起来 到另一个房间去

read quietly

静静的读一本书

and not associate the bed with having trouble going to sleep

不要把床和无法睡觉联系在一起

only go back to bed when you are sleepy

只有想睡觉和做好睡觉准备了

and ready to go to sleep

才到床上去

it may take a few nights

可能一开始几个晚上都是如此

but get up, go somewhere else

但你都应该起来 到其他地方去

go back to bed when you feel sleepy

然后想睡觉的时候才回到床上去

If you are not sleeping, get up again

如果你还不想睡 那么就再起来

You will get a lot of books read

你可能读了很多书

and then you will get sleepy the next night and go to sleep

然后第二天晚上感到很困 然后就睡着了

but it takes some work with cognitive behavioral therapy

但认知行为疗法还需要做很多工作

and therapist to help you through those kinds of problems

治疗师会帮助你克服这些困难的

But if you wake up early, get up, get going

如果你醒得很早 那么就应该起来

don't spend your time tossing and turning

不要在床上翻来覆去

and feeling exhausted

把自己搞得筋疲力尽

Exercise is very important for sleep

锻炼是睡眠的另一个重要内容

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。