評論
打印
So when we were doing a study of women with HIV infection
當我們研究被HIV病毒感染的女性時
and trying to help their sleep problems
我們希望幫助她們更好的睡眠
we developed a "Sleeping B.E.T.T.E.R."
我們開發了一個"B.E.T.T.E.R."方法
"BETTER" actually stands for something
這里面每個字母都有特定的意思
I'll go through with you
我會一一給大家講解
One of our patients designed and did the cover for the booklet
我們的一位患者設計并制作了手冊的封面
and this is what "Sleeping B.E.T.T.E.R." look like to her
她這樣看待"睡眠B.E.T.T.E.R."方法的
We use that for our booklet after that
我們后來也采用了她的這個設計
Sleep hygiene, sleep B.E.T.T.E.R.
"睡眠B.E.T.T.E.R."方法當中
the "B" stands for the "bedroom environment"
B的意思是"臥室環境"
So you need obviously a comfortable bed
所以你需要一個舒適的床
and a comfortable mattress
以及一個舒適的床墊
You need to feel safe and secure in the room
在床上你有安全感
It needs to be cool rather than warm
臥室應該涼爽而不是溫暖
and dark rather than light
光線較暗 而不是很亮
Comfortable bed is sort of obvious
舒適的床很好理解
Safe and secure
安全感
maybe there is a good reason for a lot of the women
很多女性半夜醒來 或者無法入睡
who wake up during the night or can't fall asleep
都是因為她們沒有安全感
really feeling unsafe
這就是為什么需要一個有安全感的環境
If you think about PTSD or post-traumatic stress disorder
大家可以想象創傷后緊張癥
and violence against women, and intimate partner violence
來自伴侶的針對女性的暴力行為
that occurs when women are asleep
當女性睡著時
and they are awaken suddenly in a violent attack
她們可能因為突然的暴力襲擊而醒來
So feeling safe and secure is an issue particularly for women
所以安全感對女性來說非常重要
Cool rather than warm
涼爽而不溫暖
There have been some studies done on women
一些研究對絕經后女性
who had menopausal hot flushes
半夜產生的潮熱感進行了研究
If you sleep in a room at 16 degrees centigrade
如果你睡覺的房間溫度只有16攝氏度
which is freezing cold
凍得發抖
You don't have hot flushes
那么你就不會潮熱了
So if you want to try that, go ahead
如果大家想試試也可以
We haven't studied that very much
我們對這個問題研究得不多
but if you are in a cool environment
但如果你睡覺的環境比較涼爽
you are more likely to have a better night sleep
那么晚上睡好覺的可能性就越大
and of course, dark instead of light
當然房間應該昏暗 不應該太亮
because of what I talked about with melatonin secretion
這是因為我前面提到的褪黑素的分泌問題
Eating is another component
飲食是B.E.T.T.E.R.中的第二點
We just have this lastly
我們剛才已經談到了
but I want to talk a little bit about diet
但我還想再講講飲食方面的問題
If you have a protein snack in the evening before bed
如果上床前的加餐富含蛋白質
