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If you've learnt deep muscle relaxation or mindfulness
你们也可以尝试深度肌肉放松和心智知觉训练
it's interesting to take these classes
上这些课程很有意思
I have the Osher Center has mindfulness
奥歇尔中心就有一个
based stress reduction classes that they have in the evening
晚间的心智知觉和减压课程
It's interesting that these are often in the evening
有趣的是 这些课程都安排在晚上
and you will hear people falling asleep
你会听见有的学员睡着了
When they are in the...
当他们睡着时
you know, the teachers will go by
老师会走到他们身边
and they kind of nudge people
捅一捅他们
because they will start snoring or something
因为有的人已经开始打呼了
But some of that is sleep deprivation
但很多人都是因为睡眠不足而引起的
If you take a yoga class
如果你参加瑜伽课程
you are just doing a body scan
你可以对全身做一个扫描
and trying to relax and immediately fall asleep
尝试放松 然后很快入睡
That would be the sign
这是一个信号
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.中的很多建议都非常有帮助
it think it was the first "T" that Kathryn mentioned
凯瑟琳提到了第一个T
So I want to give you some homework
所以我想给大家布置一个作业
I'd like you to pay attention to
我想让大家关注一下
some of your sleep patterns this week
你们这一周的睡眠情况
Does anyone have...before we close
在我们结束讲座前
and we will repeat it for the tape
我们会给这次讲座录像
Does anyone have something
有没有人发现
that they've found really help them sleep?
什么东西特别有利于睡眠?
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
这是有数据支持的
just like there's data to support meditation
冥想的作用也是有数据支持的
One more hand
还有呢
Oh, yes, valerian root
是的 缬草根
These are some suggestions
这就说明
that herbal remedies that people have found to be helpful
草药对人们的睡眠是有帮助的
There are actually quite few of those
还有一些其他的草药
and data to support those
而且它们都得到了研究数据的支持
What I want you to do between this week and next week
我希望大家在这周和下周之间
is pay a little attention to your sleep patterns
留心观察一下你们的睡眠状况
whether or not you are waking up
你半夜醒过来的原因
because of heavy boots
是因为楼上的大靴子吗
or some people wake up around 3 in the morning
你凌晨3点醒来
because they have alcohol
是因为你喝了酒吗
That's when it begins to wear off
酒精让你无法入睡
So I'll think
有人说
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觉
why did I wake up at 3?
为什么我3点就醒了?
And it's a lot as Dr. Lee would say
李博士已经告诉了大家原因
So thank you all for coming
谢谢大家今晚能来参加讲座
See you next week
下周再见
We'll talk about we are getting into some issues
我们下周的讲座内容是
around mental health, depression
精神健康 抑郁
and being mindful of the heart
和关注自己的心灵
