原文视听

This is experimental evidence that is in support of the idea

这些试验证据支持了这样一种观点

that if you don't get enough sleep

即 如果你的睡眠不足

you might be less likely to engage in physical activity

那么你就不大可能参与体力活动

So here we have total activity count

这里是总的活动量

under the 8.5-hour condition v.s. 5.5-hour condition

分别显示8.5小时和5.5小时状态下的情况

and it was a significant decrease

这里出现了很大的增加

Now this was measured with actigraph placed on the waist

这些是腰部佩戴的活动记录仪采集的数据

That is a very good way to measure activity

这是一种测量活动情况的好方法

very well correlated with doubly labeled water

通过双标记水

with the oxygen consumption

以及耗氧量数据进行了很好的记录

very good way to measure total amount of activity

是一种测量运动总量的好方法

Because this technology has been used for many years

因为我们使用这种技术已经很多年了

there have been criteria that allow one

已经有了一个标准

to also know the extent

知道达到一个什么程度

to which someone is engaged in a very sedentary activity

才能说人们参与的是静态活动

or is there activity

或者动态活动

how much time that they have spent a light level of activity

他们在轻度活动上花费了多少时间

and how much time they spent

他们在中等或高等程度的体力活动中

on a moderate or vigorous level of physical activity

花费了多少时间

So that's the entire sample

这是整体的样本情况

But this is kind of interesting

结果很有意思

that it was explained completely by the regular exercises

因为在睡眠不足的情况下

under the sleep-deprivation condition

定期运动完全能够解释这一结果

Those arethere are the ones

这里显示的是

who had a dramatic decrease in the level of total activity

大幅度减少运动总量的人们的情况

whereas those who did not exercise regularly

没有参加定期运动的人

didn't have a change in the total activity count

其运动总量也没有变化

Here we see across the whole sample

从总体上来说

the total amount of time spent in sedentary

在睡眠不足的情况下 人们在静态运动

very low level activity increased 20 minutes a day after sleep deprivation

也就是低度运动上花费的时间每天增加20分钟

v.s. 8.5-hour sleep

相比于每天睡眠8.5小时的状况下

had slight decrease in the light level of activity

适当减少低度运动的总量

but a decrease of 20 minutes or so

每天减少20分钟

in the amount of moderate or physical activity per day

用于中度或体力活动的时间

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。