評論
打印
If you've learnt deep muscle relaxation or mindfulness
你們也可以嘗試深度肌肉放松和心智知覺訓練
it's interesting to take these classes
上這些課程很有意思
I have the Osher Center has mindfulness
奧歇爾中心就有一個
based stress reduction classes that they have in the evening
晚間的心智知覺和減壓課程
It's interesting that these are often in the evening
有趣的是 這些課程都安排在晚上
and you will hear people falling asleep
你會聽見有的學員睡著了
When they are in the...
當他們睡著時
you know, the teachers will go by
老師會走到他們身邊
and they kind of nudge people
捅一捅他們
because they will start snoring or something
因為有的人已經開始打呼了
But some of that is sleep deprivation
但很多人都是因為睡眠不足而引起的
If you take a yoga class
如果你參加瑜伽課程
you are just doing a body scan
你可以對全身做一個掃描
and trying to relax and immediately fall asleep
嘗試放松 然后很快入睡
That would be the sign
這是一個信號
but that is something that this gentleman mentioned
但那位男士提到
that is something that can be helpful for the B.E.T.
B.E.T.中的很多建議都非常有幫助
it think it was the first "T" that Kathryn mentioned
凱瑟琳提到了第一個T
So I want to give you some homework
所以我想給大家布置一個作業
I'd like you to pay attention to
我想讓大家關注一下
some of your sleep patterns this week
你們這一周的睡眠情況
Does anyone have...before we close
在我們結束講座前
and we will repeat it for the tape
我們會給這次講座錄像
Does anyone have something
有沒有人發現
that they've found really help them sleep?
什么東西特別有利于睡眠?
yes, lady in the back
后面那位女士
Chamomile tea, very very good
甘菊茶 很好
There are some data to support that
這是有數據支持的
just like there's data to support meditation
冥想的作用也是有數據支持的
One more hand
還有呢
Oh, yes, valerian root
是的 纈草根
These are some suggestions
這就說明
that herbal remedies that people have found to be helpful
草藥對人們的睡眠是有幫助的
There are actually quite few of those
還有一些其他的草藥
and data to support those
而且它們都得到了研究數據的支持
What I want you to do between this week and next week
我希望大家在這周和下周之間
is pay a little attention to your sleep patterns
留心觀察一下你們的睡眠狀況
whether or not you are waking up
你半夜醒過來的原因
because of heavy boots
是因為樓上的大靴子嗎
or some people wake up around 3 in the morning
你凌晨3點醒來
because they have alcohol
是因為你喝了酒嗎
That's when it begins to wear off
酒精讓你無法入睡
So I'll think
有人說
gee, I took that glass of wine to help me get to sleep
我喝了杯葡萄酒想好好睡一覺
why did I wake up at 3?
為什么我3點就醒了?
And it's a lot as Dr. Lee would say
李博士已經告訴了大家原因
So thank you all for coming
謝謝大家今晚能來參加講座
See you next week
下周再見
We'll talk about we are getting into some issues
我們下周的講座內容是
around mental health, depression
精神健康 抑郁
and being mindful of the heart
和關注自己的心靈
