評(píng)論
打印
That can help...
那么有助于...
We used to actually talk about tryptophan
我們過去講到色氨酸
and a snack of tryptophan or L-tryptophan tablets
色氨酸食物或左旋色氨酸藥物
which have been taken off the market
現(xiàn)在這些藥物已經(jīng)不允許銷售了
because of contamination and liver failure problems
因?yàn)樗鼈儠?huì)對(duì)肝臟造成損害
but essentially tryptophan is a nice amino acid in protein
但色氨酸本身是蛋白質(zhì)中的一種氨基酸
in any kind of protein
任何蛋白質(zhì)中都有
It's a good snack
所以是一種很好的食物
It helps that serotonergic pathway and sleep onset
它可以激活血清素 有利于人們?nèi)胨?/p>
Melatonin and serotonin are working in synchrony
褪黑素和血清素同時(shí)發(fā)揮作用
so it's important that you have a good balance diet of protein
所以蛋白質(zhì)平衡的飲食非常的重要
When people are mal-nourished, starving
當(dāng)人處于營(yíng)養(yǎng)不良狀況時(shí) 饑餓
sleep is very disrupted
那么他們的睡眠就會(huì)受到影響
But when people are well nourished
但如果人們的營(yíng)養(yǎng)情況良好
it's pretty good
那么他們睡得也很好
Avoid caffeine within 4 to 6 hours of bedtime is very important
睡前4到6小時(shí)避免咖啡因也很重要
Caffeine is a stimulant
咖啡因?qū)儆谂d奮劑
But I have some patients who tell me
但有患者告訴我
I can drink coffee at bedtime
我睡前可以喝咖啡
it doesn't bother me at all
一點(diǎn)也不影響我睡著
Then I think, ok, what time did you have your coffee?
然后我問他 你什么時(shí)候喝咖啡?
Well, 10 o'clock
他說 晚上10點(diǎn)
so what happens when you wake up at 2?
我又問他 那么你半夜2點(diǎn)醒來會(huì)做什么?
How do you know I wake up at 2?
他說 你怎么知道我2點(diǎn)會(huì)醒來?
It's the half life of caffeine
咖啡因的半排出期就是這個(gè)時(shí)候
wearing off and kicking in and so on
有一半被代謝掉了 另一半繼續(xù)起作用
That's particularly a problem
這就是問題所在
But if someone is very sleep deprived
但如果這個(gè)人的睡眠不足
of course they can fall asleep whether they had coffee or not
當(dāng)然不管喝沒喝咖啡他都會(huì)睡著
But it's when you avoid it all together is the best remedy
但最好的辦法是不要喝
Older people usually have to stop drinking coffee after noon
老年人中午之后就不要喝咖啡了
after 12
也就是中午12點(diǎn)以后
because the half life of caffeine is longer and longer
因?yàn)殡S著我們年齡的增長(zhǎng)
as we get older
咖啡的半排出期會(huì)變得越來越長(zhǎng)
Some younger people have shorter half life
年輕人的半排出期較短
so you can metabolize it much faster
因?yàn)樗麄兊拇x速度較快
Avoid alcohol, especially before bedtime, is important
不要飲酒 特別是睡覺前 這點(diǎn)很重要
Alcohol does help you fall asleep
酒精的確可以幫助你入睡
It's a good sedative
有很好的鎮(zhèn)靜作用
It puts you to sleep
可以讓你睡著
but it's very disruptive of the sleep stages
但是會(huì)打亂睡眠階段
and it suppresses the REM sleep
抑制快速眼動(dòng)期
