评论
打印
So when we were doing a study of women with HIV infection
当我们研究被HIV病毒感染的女性时
and trying to help their sleep problems
我们希望帮助她们更好的睡眠
we developed a "Sleeping B.E.T.T.E.R."
我们开发了一个"B.E.T.T.E.R."方法
"BETTER" actually stands for something
这里面每个字母都有特定的意思
I'll go through with you
我会一一给大家讲解
One of our patients designed and did the cover for the booklet
我们的一位患者设计并制作了手册的封面
and this is what "Sleeping B.E.T.T.E.R." look like to her
她这样看待"睡眠B.E.T.T.E.R."方法的
We use that for our booklet after that
我们后来也采用了她的这个设计
Sleep hygiene, sleep B.E.T.T.E.R.
"睡眠B.E.T.T.E.R."方法当中
the "B" stands for the "bedroom environment"
B的意思是"卧室环境"
So you need obviously a comfortable bed
所以你需要一个舒适的床
and a comfortable mattress
以及一个舒适的床垫
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
卧室应该凉爽而不是温暖
and dark rather than light
光线较暗 而不是很亮
Comfortable bed is sort of obvious
舒适的床很好理解
Safe and secure
安全感
maybe there is a good reason for a lot of the women
很多女性半夜醒来 或者无法入睡
who wake up during the night or can't fall asleep
都是因为她们没有安全感
really feeling unsafe
这就是为什么需要一个有安全感的环境
If you think about PTSD or post-traumatic stress disorder
大家可以想象创伤后紧张症
and violence against women, and intimate partner violence
来自伴侣的针对女性的暴力行为
that occurs when women are asleep
当女性睡着时
and they are awaken suddenly in a violent attack
她们可能因为突然的暴力袭击而醒来
So feeling safe and secure is an issue particularly for women
所以安全感对女性来说非常重要
Cool rather than warm
凉爽而不温暖
There have been some studies done on women
一些研究对绝经后女性
who had menopausal hot flushes
半夜产生的潮热感进行了研究
If you sleep in a room at 16 degrees centigrade
如果你睡觉的房间温度只有16摄氏度
which is freezing cold
冻得发抖
You don't have hot flushes
那么你就不会潮热了
So if you want to try that, go ahead
如果大家想试试也可以
We haven't studied that very much
我们对这个问题研究得不多
but if you are in a cool environment
但如果你睡觉的环境比较凉爽
you are more likely to have a better night sleep
那么晚上睡好觉的可能性就越大
and of course, dark instead of light
当然房间应该昏暗 不应该太亮
because of what I talked about with melatonin secretion
这是因为我前面提到的褪黑素的分泌问题
Eating is another component
饮食是B.E.T.T.E.R.中的第二点
We just have this lastly
我们刚才已经谈到了
but I want to talk a little bit about diet
但我还想再讲讲饮食方面的问题
If you have a protein snack in the evening before bed
如果上床前的加餐富含蛋白质
