原文视听

If you've learnt deep muscle relaxation or mindfulness

你们也可以尝试深度肌肉放松和心智知觉训练

it's interesting to take these classes

上这些课程很有意思

I have the Osher Center has mindfulness

奥歇尔中心就有一个

based stress reduction classes that they have in the evening

晚间的心智知觉和减压课程

It's interesting that these are often in the evening

有趣的是 这些课程都安排在晚上

and you will hear people falling asleep

你会听见有的学员睡着了

When they are in the...

当他们睡着时

you know, the teachers will go by

老师会走到他们身边

and they kind of nudge people

捅一捅他们

because they will start snoring or something

因为有的人已经开始打呼了

But some of that is sleep deprivation

但很多人都是因为睡眠不足而引起的

If you take a yoga class

如果你参加瑜伽课程

you are just doing a body scan

你可以对全身做一个扫描

and trying to relax and immediately fall asleep

尝试放松 然后很快入睡

That would be the sign

这是一个信号

but that is something that this gentleman mentioned

但那位男士提到

that is something that can be helpful for the B.E.T.

B.E.T.中的很多建议都非常有帮助

it think it was the first "T" that Kathryn mentioned

凯瑟琳提到了第一个T

So I want to give you some homework

所以我想给大家布置一个作业

I'd like you to pay attention to

我想让大家关注一下

some of your sleep patterns this week

你们这一周的睡眠情况

Does anyone have...before we close

在我们结束讲座前

and we will repeat it for the tape

我们会给这次讲座录像

Does anyone have something

有没有人发现

that they've found really help them sleep?

什么东西特别有利于睡眠?

yes, lady in the back

后面那位女士

Chamomile tea, very very good

甘菊茶 很好

There are some data to support that

这是有数据支持的

just like there's data to support meditation

冥想的作用也是有数据支持的

One more hand

还有呢

Oh, yes, valerian root

是的 缬草根

These are some suggestions

这就说明

that herbal remedies that people have found to be helpful

草药对人们的睡眠是有帮助的

There are actually quite few of those

还有一些其他的草药

and data to support those

而且它们都得到了研究数据的支持

What I want you to do between this week and next week

我希望大家在这周和下周之间

is pay a little attention to your sleep patterns

留心观察一下你们的睡眠状况

whether or not you are waking up

你半夜醒过来的原因

because of heavy boots

是因为楼上的大靴子吗

or some people wake up around 3 in the morning

你凌晨3点醒来

because they have alcohol

是因为你喝了酒吗

That's when it begins to wear off

酒精让你无法入睡

So I'll think

有人说

gee, I took that glass of wine to help me get to sleep

我喝了杯葡萄酒想好好睡一觉

why did I wake up at 3?

为什么我3点就醒了?

And it's a lot as Dr. Lee would say

李博士已经告诉了大家原因

So thank you all for coming

谢谢大家今晚能来参加讲座

See you next week

下周再见

We'll talk about we are getting into some issues

我们下周的讲座内容是

around mental health, depression

精神健康 抑郁

and being mindful of the heart

和关注自己的心灵

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。