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when they feel like it's safe to do so in their 50s
到了这个年龄 她们认为服药不会产生什么危险
Benzodiazepines are the sleeping pill
苯二氮平类药物
most commonly prescribed
是医生最常开的处方类药物
They do actually a great job of facilitating sleep onset
这类药物对入睡很有帮助
They will make you drowsy and put you to sleep
服用后 人们会感到困乏然后就睡着了
Benadryl is a very good sleep aid as well
苯那君也是一种很好的安眠类药物
The side-effect is sedation and drowsiness
副作用是会产生镇静和困倦的感觉
even though it's used for itching and so on
尽管这个药本来是用于止痒的
A lot of times, if you take Benadryl for allergy
很多时候 如果你因过敏而服用苯那君
you fall asleep, making use of that
你就睡着了 可以利用它的这个副作用
It doesn't change sleep architecture very much at all
这个药没有改变睡眠的模式
So it's a good once-and-while sort of remedy
所以可以偶尔用它来帮助睡眠
It's helpful when other things aren't so effective
当其他方法都不起作用时 可以选择这个药
If you try hot tea or coco or oval tea
你还可以喝杯热茶 可可或橄榄茶
how many of you try oval tea?
有多少人喝过橄榄茶?
You know, your granny tells you to drink a warm glass of milk
祖母会告诉你们睡前喝杯热牛奶
That's not quite working
但其实没什么效果
A sleeping pill can be helpful
安眠药的效果要好得多
But it can really aggravate sleep related problems
但安眠药也会加重睡眠相关的问题
like sleep apnea, restless legs, and so on
例如睡眠呼吸障碍 下肢不宁等
because it makes the condition worse
因为药物会让你的问题变得更为严重
They are really not very effective for very long
而且长期来看 它们的效果并不好
So you can develop...adapt to the medication
你可能会产生耐药性
and you need to take more and more
为了达到某种效果
higher and higher doses to get the effect
而不得不加大服药的剂量
So it's not recommended
所以我们建议
to use more than one or two nights a week
每周服药不要超过两晚
We ask people who are taking it
我们建议服药的人
to go on a drug holiday
暂时停止服药
and not really take it for a few nights
连续几个晚上不要服药
And it can have a very bad hangover effect
而且这些药会产生严重的头疼不适感
primarily in women who are getting
如果女性服用的剂量
the same dose as 250 pound man
达到250磅重的男性的剂量 情况更为严重
And the side-effects can be
女性所反应出的副作用
more prominent in women than in men
比男性更为强烈
The side-effects include daytime sleepiness
副作用包括日间的困倦感
So what you are trying
所以你的做法是
to actually help with getting enough good night sleep
为了第二天精力充沛
so you feel good during the day
你必须头天晚上睡个好觉
