VOA常速 好夢醫生

作者:admin

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2020-6-17 10:48

VOA常速 好夢醫生

00:00

Hi, I'm Dr. Aarithi Vemana, co-director of the Pediatric and Adolescent Sleep Center. 嗨,我是Aarithi Vemana醫生,是兒童和青少年睡眠中心的聯合主任。
The Covid 19 pandemic has had a huge impact on everyone's daily lives. 新冠肺炎疫情對每個人的日常生活都產生了巨大的影響。
Now we do have more time at home to focus on sleep,but sleep is really difficult in stressful periods. 現在我們在家里確實有更多的時間可以專注于睡眠,但是在壓力大的時期,睡眠變得很困難。
So I wanted to take a few moments to talk to you guys about having a good sleep schedule,and how to maintain that sleep schedule during the quarantine period. 所以我想要花點時間和你們談談一個好的睡眠計劃,以及在隔離期間該如何保持這個睡眠計劃。
Start off by having a good bedtime routine. 首先從擁有一個好的就寢安排開始。
And that bedtime routine doesn't have to be anything complicated,but it should be the same few steps done in the same order at the same time every night. 就寢安排不必很復雜,應該是每晚在同一時間按同樣的順序進行同樣的步驟。
This helps your brain realized that it's time to wind down to go to sleep. 這有助于讓你的大腦意識到是時候放松下來睡覺了。
The next morning, make sure that you're waking up around the same time every day,and keep yourself on a schedule. 第二天早上,確保你每天都在大概相同的時間醒來,并保持自己的計劃。
That schedule should include exercise and that exercise is best done during the daytime if possible. 這份計劃表應該包括鍛煉,如果可能的話,最好在白天進行。
At night, make sure that you're putting your screens away about an hour before you go to bed. 晚上睡前一小時,一定要把電子設備都收起來。
This helps to minimize your blue light exposure and that's important,because blue light can trick your brain into thinking that it's daylight outside. 這有助于使你的藍光照射最小化,這很重要,因為藍光會欺騙你的大腦,讓你以為外面是白天。
But more importantly during these stressful Covid 19 times,the content of what we're looking at on the screens can be very stressful,and can be very anxiety provoking for young ones. 但更重要的是在十分有壓力的新冠肺炎疫情時期,我們在電子設備上看到的內容會是十分令人緊張的,可能會使年輕人變得很焦慮。
So instead of using screens, spend some time together as a family. 因此,與其使用電子設備,不如與家人待在一起度過一段時間。
Talk about all the good things that have happened during the day and focus on the positive. 談論一天之間發生的所有好事,尤其是關注積極的事。
This will talk to distress everyone's brains right before bedtime. 這會讓每個人的大腦在睡前放松下來。
If you're still having trouble, reading or guided relaxation is a great option,to help focus your brain on something that's not related to Covid 19. 如果你還存在問題,閱讀或者在指導下放松也是很好的選擇,這會有助于讓你的大腦專注于一些與冠狀病毒無關的事。
I hope everyone stays home and that they stay healthy. 我希望每個人都待在家里,保持健康。

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