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Fitbits, the local San Francisco company

这是旧金山当地的一家公司

their nice accelerometer

生产的检测仪

If you look at those types of monitors

大家可以看看这类检测仪

they are 3-dimentional accelerometers

是一种三维检测仪

so they are getting the speed of...

测量你的速度...

thank you, there is one

谢谢 那边就有人戴了一个

They are getting the speed of your movement

这个仪器检测你的运动速度

as well as whether you are going uphill or downhill

比如你的上山和下山的速度

So they are very good for daytime activity monitoring

所以非常便于对白天的运动进行测量

much more valid than a pedometer

和步程仪很相似

But pedometer, if you use the pedometer

但步程仪显示的是

it tells you how many steps you are taking

你走了多少步

and you can self-monitor

你也可以自己监测

The question is about designing an intervention

她的问题是能不能设计一些干预手段

using meditation, slowing down your breathing

如冥想 降低呼吸频率

slowing down your heart rate and help with sleep

放缓心跳速度 从而达到帮助睡眠的作用

It didn't come up in our work

我们没有尝试过

We ask women what kinds of physical activity they did

我们询问这些妇女从事了哪些体育活动

A lot of them, as you can imagine in the Bay Area

大家可以想到 在湾区

did yoga as a form of physical activity

很多人都参加了瑜伽运动

They didn't really talk about it too much

她们没有多讲

but there have been a few studies

但有一些关于这方面的研究

One very old study of paced breathing

有一个比较早的研究

that helped menopausal symptoms

发现节奏性呼吸对缓解更年期症状有帮助

Then some are really picking up on yoga breathing

有的实施瑜伽呼吸

to help decrease arousal

是为了降低大脑的兴奋度

Estrogen is an interesting hormone

雌激素是一种有趣的激素

It's Greek for " to make frenzy"

在希腊语中的意思是"让人疯狂"

Do you know that

你们知道吗

So when you go in through menopause

所以当你进入更年期

and estrogen fluctuates

雌激素水平开始波动时

it can be problematic probably

那么副交感神经和交感神经

in terms of parasympathetic and sympathetic nervous system

都可能会出现一些问题

So I would think it has probably some really important link

所以我认为它们之间存在一些重大的联系

Metabolically, you could test it, sure

你可以测试代谢水平

The problem with that is

但问题在于

whatever we try to do during the day to help is gonna help

你白天做的努力的确有帮助

but it doesn't mean it's gonna help

但这并不意味着

once you go to bed or go to sleep

你上床后能够很快的睡着

it's a different part of your brain that's working

因为掌管这两方面的是大脑的不同部位

and you can't really control it

而你对此无法控制

But as much as you can do to relax and downshift

但如果你能够放松 放慢节奏

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。