評論
打印
As you fall asleep and go into deep sleep
睡著之后就進(jìn)入了深度睡眠
you'll notice that the first REM period
大家注意到第一個(gè)快速眼動期
is about 90 minutes
大約可以持續(xù)90分鐘
As we get older
隨著年齡的增長
these REM periods get closer together across the night
一晚上的快速眼動期之間的間隔越來越短
and we lose these deep sleep stage as the night goes on
我們逐漸失去深度睡眠階段
We all would do this even in our youth
這種情況甚至可能出現(xiàn)在青年時(shí)期
but as we get older
但隨著我們年齡的增長
we have very little deep sleep stages
我們的深度睡眠階段變得越來越少
and most of our sleep is stage 1 and 2
我們的睡眠狀態(tài)大多為第一和第二階段的淺睡
a little bit of awake time
然后是短暫的蘇醒時(shí)間
1 and 2, and 1 and 2 and so on
然后第一和第二階段交替出現(xiàn)
So I will explain a little bit about
我會簡單的講到
why older people wake up more
為什么老年人的蘇醒時(shí)間比較多
They are not getting the deep sleep stages
他們無法達(dá)到深度睡眠階段
where you are really not hearing a lot of noises
深度睡眠階段 人們是聽不見噪音的
protects your sleep
這是對睡眠的一種保護(hù)
As we get older without these deep sleep
年齡的增長使我們喪失了深度睡眠
little noises are more likely to wake us up
淺睡狀態(tài)下和快速眼動期
in light sleep and in REM sleep
一丁點(diǎn)響動都會吵醒我們
and so we wake up
醒來之后
and then we start all over again with stage 1 and 2
我們又必須重新開始第一和第二階段睡眠
and never get into deep sleep
再也無法進(jìn)入深度睡眠
The end of the night after 7 hours
7個(gè)小時(shí)之后
if you spend more time in bed
如果你還呆在床上
and you are in and out of stage 2 or light sleep
那么你就在第二階段徘徊
and wake and light sleep and wake
醒來 淺睡 再醒來
it's very exhausting
這個(gè)過程十分耗費(fèi)精力
So the idea of good sleep hygiene
所以良好的睡眠衛(wèi)生
is to get up when you wake up
要求你一旦醒來立刻起床
get up and start the day and do something
開始一天的工作
make more use of the day
更好的利用這一天的時(shí)間
If you lie in bed going in and out of light sleep
如果你躺在床上 不斷從淺睡中醒來
you get more and more tired
你會感到更加疲勞
rather than more and more rested
而不是更加的精力充沛
What I've learnt in my research over time
經(jīng)過長時(shí)間的研究
is that there's really no place like home
我發(fā)現(xiàn)只有家才是最適合睡覺的地方
I originally started with my dissertation
我剛開始寫博士論文時(shí)
I studied women across the menstrual cycles
我研究的對象是女性的月經(jīng)周期
and brought them into a sleep laboratory
我讓被試驗(yàn)者來到睡眠實(shí)驗(yàn)室
actually nice wall paper
實(shí)驗(yàn)室貼滿了漂亮的墻紙
they could bring their own pillows
被試驗(yàn)者可以自帶枕頭
everything was nice but they...
一切都布置得非常的舒服 但...
