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We saw that in the midlife women
我们看到很多中年妇女
when they didn't exercise
如果她们不锻炼
have more sleep complaints
她们经常会抱怨自己的睡眠不好
Exercise is something that tells your brain
锻炼可以向大脑传达一个信息
this is what activity is like
即这是一种活动
and then you have night time to settle down
晚上应该静下来
We don't know whether it's the actual physical activity
我们不太清楚促进睡眠的到底是生理活动
or the light exposure that you get outside
还是你在锻炼时
when you are exercising
所接受到的光线刺激
what's more important
不知道哪个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
接受阳光或从事体育锻炼确实非常重要
We don't want you to do physical activity before bedtime
我们不推荐睡前锻炼
because that's more arousing
因为你的大脑会因此而变得兴奋
Any of you have small children
如果你们有小孩子就知道
and you play with them before bedtime
如果睡前和他们玩耍
they are hyper and they are not gonna go to sleep
他们会变得亢奋 难以睡着
they are excited
因为他们很激动
And you become the same way
你也是一样的
The last R in B.E.T.T.E.R. B.E.T.T.E.R.
中最后一个R
sleep B.E.T.T.E.R. is for "rhythm"
是"节奏"
Keeping a consistent daily rhythm
你每天应该有一个固定的作息时间
for what time you eat meals, your social activities
什么时候吃饭 什么时候参加社交活动
for sleeping and for light exposures
什么时候睡觉 什么时候接触光线
It's really important
这些都非常的重要
We have a lot of clients who are in nursing home settings
我们的很多客户都住在养老院里
where they may not get a lot of light exposure
他们接触到的阳光就不太多
If you think about dual room
大家可以想象一下在一个双人房间里
where one elderly person's by the window
其中一位老年人的床在窗户旁边
and the other's by the door
而另一位则在门旁边
who's getting the light exposure and who isn't?
那么谁接触到的阳光更多呢?
who would you predict might have more sleep problems?
你们觉得谁更容易出现睡眠问题呢?
The one who's not getting the light exposure
肯定是接受较少阳光照射的那位
Social...and if you are in a nursing home setting
如果你居住在养老院里
eating routine meals are very important
那么定时吃饭就显得非常的重要了
and socializing at the same time every day
每天在固定的时间参加社交活动
is what helps keep them in train to the 24 hours
可以帮助你在24小时内保持有作息规律
And light exposure is important
接受阳光照射也很重要
Not in this room
这个房间肯定不行
This is just a cartoon that summarizes everything
这张漫画很说明问题
This is the sleep phases of the American female
反映出美国女性的不同睡眠阶段
She sleeps whenever she wants as an infant
婴儿时她想睡就睡
She's in bed by 8 o'clock
她8点就上床了
but she wants to stay up till midnight
但是半夜才睡着
Here in adolescence, she's up till midnight
青少年时期 她一直玩到半夜才睡觉
Then in midlife
到了中年
