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And again, differences between the regular exercisers

然后再看看

and those who do not exercise regularly

定期锻炼的人和不定期锻炼的人之间的区别

so here we see the regular exercisers

我们看到 定期锻炼的人

had quite a big reduction in the amount of time

他们的中度或高强度体育锻炼的时间

they spent in moderate or vigorous physical activity

出现了很大的缩减

They had an increase in the level, not doing the whole lot

而另一方面 虽然没有完全发生改变

but also not completely sedentary

但也不是完全转向了静态活动

whereas the non-exercisers had a little bit of decrease in there

而不锻炼的人在这里则出现了一些缩减

Ok, I nowwe are getting to the other issue

现在我们已经触及了另一个问题

about how exercise is beingis

即运动如何

a large literature indicating that exercise can promote sleep

有很多研究文献证明运动能够促进睡眠

This has been known for many years

这是人们长期以来已经知道了的事实

This I thinkyou know, is just a survey

这是一项调查

I think it's a very compelling survey

我认为这是一个引人注意的调查

They were asking these random sample in Finland

研究人员在芬兰随机寻找调查对象

they asked this open-ended question

让他们回答这个开放问题

So it wasn't any kind of loaded question about exercise

所以这不是关于运动的选择题

They list in order of importance

他们将结果按重要性进行了排列

three habits or behaviors which one perceived

要求人们列出哪三种习惯或行为

to best improve falling asleep or improve the quality of sleep

能够提高入睡速度或提高睡眠质量

exercise, as we see, is the No.1 behavior

我们看到 运动是排名第一的行为

I think this is particularly interesting now

我认为这个问题现在非常有意思

because there is more focus on

因为现在有越来越多的人关注

so-called "patient centered assessment of sleep"

所谓的"以患者为中心的睡眠评估"

Maybe instead of really looking at EEG and so on

可能除了检测患者的EEG水平之外

that we are paying attention to

我们开始注意到

what patients and subjects are telling us

患者告诉我们的信息

about how something might improve their sleep

即什么东西能够改善他们的睡眠

and this has consistently been found

人们越来越多的发现

that exercise seems to be

运动是改善睡眠的

one of the most important behaviors for promoting sleep

最重要的行为之一

I just discuss some other studies

我再给大家看看其他研究

One of the limitations of literature on exercise and sleep

关注运动与睡眠的研究文献有一个局限

is that a lot of studies only look at the good sleepers

即它们都只关注了睡眠良好的人群

though there could be ceiling effect

尽管这中间存在一个"天花板效应"

you are already sleeping fine

你已经睡得很好了

that exercise or anything else is not going to improve sleep that much

运动或其他手段对睡眠的改善作用不大

So we reviewed the literature a while back

我们一会儿会回来看看这些研究

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。