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We saw that in the midlife women

我们看到很多中年妇女

when they didn't exercise

如果她们不锻炼

have more sleep complaints

她们经常会抱怨自己的睡眠不好

Exercise is something that tells your brain

锻炼可以向大脑传达一个信息

this is what activity is like

即这是一种活动

and then you have night time to settle down

晚上应该静下来

We don't know whether it's the actual physical activity

我们不太清楚促进睡眠的到底是生理活动

or the light exposure that you get outside

还是你在锻炼时

when you are exercising

所接受到的光线刺激

what's more important

不知道哪个因素起到了主要作用

but exposure to light and physical activity

但是早晨或下午

in the morning or early afternoon is important

接受阳光或从事体育锻炼确实非常重要

We don't want you to do physical activity before bedtime

我们不推荐睡前锻炼

because that's more arousing

因为你的大脑会因此而变得兴奋

Any of you have small children

如果你们有小孩子就知道

and you play with them before bedtime

如果睡前和他们玩耍

they are hyper and they are not gonna go to sleep

他们会变得亢奋 难以睡着

they are excited

因为他们很激动

And you become the same way

你也是一样的

The last R in B.E.T.T.E.R. B.E.T.T.E.R.

中最后一个R

sleep B.E.T.T.E.R. is for "rhythm"

是"节奏"

Keeping a consistent daily rhythm

你每天应该有一个固定的作息时间

for what time you eat meals, your social activities

什么时候吃饭 什么时候参加社交活动

for sleeping and for light exposures

什么时候睡觉 什么时候接触光线

It's really important

这些都非常的重要

We have a lot of clients who are in nursing home settings

我们的很多客户都住在养老院里

where they may not get a lot of light exposure

他们接触到的阳光就不太多

If you think about dual room

大家可以想象一下在一个双人房间里

where one elderly person's by the window

其中一位老年人的床在窗户旁边

and the other's by the door

而另一位则在门旁边

who's getting the light exposure and who isn't?

那么谁接触到的阳光更多呢?

who would you predict might have more sleep problems?

你们觉得谁更容易出现睡眠问题呢?

The one who's not getting the light exposure

肯定是接受较少阳光照射的那位

Social...and if you are in a nursing home setting

如果你居住在养老院里

eating routine meals are very important

那么定时吃饭就显得非常的重要了

and socializing at the same time every day

每天在固定的时间参加社交活动

is what helps keep them in train to the 24 hours

可以帮助你在24小时内保持有作息规律

And light exposure is important

接受阳光照射也很重要

Not in this room

这个房间肯定不行

This is just a cartoon that summarizes everything

这张漫画很说明问题

This is the sleep phases of the American female

反映出美国女性的不同睡眠阶段

She sleeps whenever she wants as an infant

婴儿时她想睡就睡

She's in bed by 8 o'clock

她8点就上床了

but she wants to stay up till midnight

但是半夜才睡着

Here in adolescence, she's up till midnight

青少年时期 她一直玩到半夜才睡觉

Then in midlife

到了中年

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。