評論
打印
We saw that in the midlife women
我們看到很多中年婦女
when they didn't exercise
如果她們不鍛煉
have more sleep complaints
她們經常會抱怨自己的睡眠不好
Exercise is something that tells your brain
鍛煉可以向大腦傳達一個信息
this is what activity is like
即這是一種活動
and then you have night time to settle down
晚上應該靜下來
We don't know whether it's the actual physical activity
我們不太清楚促進睡眠的到底是生理活動
or the light exposure that you get outside
還是你在鍛煉時
when you are exercising
所接受到的光線刺激
what's more important
不知道哪個因素起到了主要作用
but exposure to light and physical activity
但是早晨或下午
in the morning or early afternoon is important
接受陽光或從事體育鍛煉確實非常重要
We don't want you to do physical activity before bedtime
我們不推薦睡前鍛煉
because that's more arousing
因為你的大腦會因此而變得興奮
Any of you have small children
如果你們有小孩子就知道
and you play with them before bedtime
如果睡前和他們玩耍
they are hyper and they are not gonna go to sleep
他們會變得亢奮 難以睡著
they are excited
因為他們很激動
And you become the same way
你也是一樣的
The last R in B.E.T.T.E.R. B.E.T.T.E.R.
中最后一個R
sleep B.E.T.T.E.R. is for "rhythm"
是"節奏"
Keeping a consistent daily rhythm
你每天應該有一個固定的作息時間
for what time you eat meals, your social activities
什么時候吃飯 什么時候參加社交活動
for sleeping and for light exposures
什么時候睡覺 什么時候接觸光線
It's really important
這些都非常的重要
We have a lot of clients who are in nursing home settings
我們的很多客戶都住在養老院里
where they may not get a lot of light exposure
他們接觸到的陽光就不太多
If you think about dual room
大家可以想象一下在一個雙人房間里
where one elderly person's by the window
其中一位老年人的床在窗戶旁邊
and the other's by the door
而另一位則在門旁邊
who's getting the light exposure and who isn't?
那么誰接觸到的陽光更多呢?
who would you predict might have more sleep problems?
你們覺得誰更容易出現睡眠問題呢?
The one who's not getting the light exposure
肯定是接受較少陽光照射的那位
Social...and if you are in a nursing home setting
如果你居住在養老院里
eating routine meals are very important
那么定時吃飯就顯得非常的重要了
and socializing at the same time every day
每天在固定的時間參加社交活動
is what helps keep them in train to the 24 hours
可以幫助你在24小時內保持有作息規律
And light exposure is important
接受陽光照射也很重要
Not in this room
這個房間肯定不行
This is just a cartoon that summarizes everything
這張漫畫很說明問題
This is the sleep phases of the American female
反映出美國女性的不同睡眠階段
She sleeps whenever she wants as an infant
嬰兒時她想睡就睡
She's in bed by 8 o'clock
她8點就上床了
but she wants to stay up till midnight
但是半夜才睡著
Here in adolescence, she's up till midnight
青少年時期 她一直玩到半夜才睡覺
Then in midlife
到了中年
