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That can help...
那么有助于...
We used to actually talk about tryptophan
我们过去讲到色氨酸
and a snack of tryptophan or L-tryptophan tablets
色氨酸食物或左旋色氨酸药物
which have been taken off the market
现在这些药物已经不允许销售了
because of contamination and liver failure problems
因为它们会对肝脏造成损害
but essentially tryptophan is a nice amino acid in protein
但色氨酸本身是蛋白质中的一种氨基酸
in any kind of protein
任何蛋白质中都有
It's a good snack
所以是一种很好的食物
It helps that serotonergic pathway and sleep onset
它可以激活血清素 有利于人们入睡
Melatonin and serotonin are working in synchrony
褪黑素和血清素同时发挥作用
so it's important that you have a good balance diet of protein
所以蛋白质平衡的饮食非常的重要
When people are mal-nourished, starving
当人处于营养不良状况时 饥饿
sleep is very disrupted
那么他们的睡眠就会受到影响
But when people are well nourished
但如果人们的营养情况良好
it's pretty good
那么他们睡得也很好
Avoid caffeine within 4 to 6 hours of bedtime is very important
睡前4到6小时避免咖啡因也很重要
Caffeine is a stimulant
咖啡因属于兴奋剂
But I have some patients who tell me
但有患者告诉我
I can drink coffee at bedtime
我睡前可以喝咖啡
it doesn't bother me at all
一点也不影响我睡着
Then I think, ok, what time did you have your coffee?
然后我问他 你什么时候喝咖啡?
Well, 10 o'clock
他说 晚上10点
so what happens when you wake up at 2?
我又问他 那么你半夜2点醒来会做什么?
How do you know I wake up at 2?
他说 你怎么知道我2点会醒来?
It's the half life of caffeine
咖啡因的半排出期就是这个时候
wearing off and kicking in and so on
有一半被代谢掉了 另一半继续起作用
That's particularly a problem
这就是问题所在
But if someone is very sleep deprived
但如果这个人的睡眠不足
of course they can fall asleep whether they had coffee or not
当然不管喝没喝咖啡他都会睡着
But it's when you avoid it all together is the best remedy
但最好的办法是不要喝
Older people usually have to stop drinking coffee after noon
老年人中午之后就不要喝咖啡了
after 12
也就是中午12点以后
because the half life of caffeine is longer and longer
因为随着我们年龄的增长
as we get older
咖啡的半排出期会变得越来越长
Some younger people have shorter half life
年轻人的半排出期较短
so you can metabolize it much faster
因为他们的代谢速度较快
Avoid alcohol, especially before bedtime, is important
不要饮酒 特别是睡觉前 这点很重要
Alcohol does help you fall asleep
酒精的确可以帮助你入睡
It's a good sedative
有很好的镇静作用
It puts you to sleep
可以让你睡着
but it's very disruptive of the sleep stages
但是会打乱睡眠阶段
and it suppresses the REM sleep
抑制快速眼动期
