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As you fall asleep and go into deep sleep
睡着之后就进入了深度睡眠
you'll notice that the first REM period
大家注意到第一个快速眼动期
is about 90 minutes
大约可以持续90分钟
As we get older
随着年龄的增长
these REM periods get closer together across the night
一晚上的快速眼动期之间的间隔越来越短
and we lose these deep sleep stage as the night goes on
我们逐渐失去深度睡眠阶段
We all would do this even in our youth
这种情况甚至可能出现在青年时期
but as we get older
但随着我们年龄的增长
we have very little deep sleep stages
我们的深度睡眠阶段变得越来越少
and most of our sleep is stage 1 and 2
我们的睡眠状态大多为第一和第二阶段的浅睡
a little bit of awake time
然后是短暂的苏醒时间
1 and 2, and 1 and 2 and so on
然后第一和第二阶段交替出现
So I will explain a little bit about
我会简单的讲到
why older people wake up more
为什么老年人的苏醒时间比较多
They are not getting the deep sleep stages
他们无法达到深度睡眠阶段
where you are really not hearing a lot of noises
深度睡眠阶段 人们是听不见噪音的
protects your sleep
这是对睡眠的一种保护
As we get older without these deep sleep
年龄的增长使我们丧失了深度睡眠
little noises are more likely to wake us up
浅睡状态下和快速眼动期
in light sleep and in REM sleep
一丁点响动都会吵醒我们
and so we wake up
醒来之后
and then we start all over again with stage 1 and 2
我们又必须重新开始第一和第二阶段睡眠
and never get into deep sleep
再也无法进入深度睡眠
The end of the night after 7 hours
7个小时之后
if you spend more time in bed
如果你还呆在床上
and you are in and out of stage 2 or light sleep
那么你就在第二阶段徘徊
and wake and light sleep and wake
醒来 浅睡 再醒来
it's very exhausting
这个过程十分耗费精力
So the idea of good sleep hygiene
所以良好的睡眠卫生
is to get up when you wake up
要求你一旦醒来立刻起床
get up and start the day and do something
开始一天的工作
make more use of the day
更好的利用这一天的时间
If you lie in bed going in and out of light sleep
如果你躺在床上 不断从浅睡中醒来
you get more and more tired
你会感到更加疲劳
rather than more and more rested
而不是更加的精力充沛
What I've learnt in my research over time
经过长时间的研究
is that there's really no place like home
我发现只有家才是最适合睡觉的地方
I originally started with my dissertation
我刚开始写博士论文时
I studied women across the menstrual cycles
我研究的对象是女性的月经周期
and brought them into a sleep laboratory
我让被试验者来到睡眠实验室
actually nice wall paper
实验室贴满了漂亮的墙纸
they could bring their own pillows
被试验者可以自带枕头
everything was nice but they...
一切都布置得非常的舒服 但...
