原文视听

Here is something I think is worth mentioning too is

这里还有一个值得我提及的问题

there is just one example

只是一个例子

This has been shown consistently in the literature

而且研究文献中也反复提及这个例子

Almost invariably you have probably seen

而且在有关运动和睡眠的建议中

recommendations about exercise and sleep

你也看到过这个例子

and almost invariably Kaven is mentioned that well

前面凯文也毫无例外的提到了这个例子

Yes, sleep might help

的确 睡眠可能是有益的(此处为口误)

The exercise might help you sleep

运动有益于睡眠

but you'd better avoid exercise at night, right?

但夜间最好避免运动 对吗

Because it is going to disturb your sleep

因为运动会扰乱你的睡眠

that is not what evidence has shown scientifically

但并没有科学证据证明这点

neither in surveys, nor in experiments

调查和试验都没有证明这点

There is just one example

只有一个案例

These were sedentary students

这是些从事静态运动的学生

and they exercised

然后他们从事了运动

here bedtime was at 11:30

他们睡觉的时间是11:30

so they ended with fairly moderate exercise

睡觉前他们从事了中等强度的运动

and then just 2 hours before bedtime

和睡觉时间间隔了2个小时

and then took 6 minutes to fall asleep

然后他们用了6分钟就睡着了

which was better than exercise in the morning or afternoon

比早上或下午运动的效果好

and they also exercised at night

他们晚上运动

was better in terms

他们的主观睡眠和慢波睡眠

of improving subjective sleep and slow-wave sleep

都有了改善

so this is an interesting thing

所以这是个有趣的发现

that we want to explore a little bit further too

我们希望能对此做进一步的研究

What aboutin terms of weight management

关于体重管理

if we replace sedentary activity

如果我们能够替换静态活动

which has to be particularly prevalent late at night

人们在夜晚通常从事静态活动

What if we replace that with exercise?

那么如果我们用运动去替换静态活动呢?

Not only replace some of the sedentary activity

不光是用运动去替换静态活动

but also add exercise

而且增加运动量

and see if that also improves the sleep

看看会不会改善睡眠

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。