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That's fine
这很好
but you can't really make up chronic sleep debt
但要弥补平时的睡眠不足
from a night or two on the weekend of sleeping
决不能靠周末多睡一两个小时
It's really the sleep during the week that's important
平时的睡眠时间才是最重要的
We'll go through a little bit about
我一会儿会讲到
why and how much sleep you need in a few minutes
为什么以及你需要睡多长时间
We actually looked at objective sleep data
我们刚刚讲到了睡眠的客观研究数据
as well as that self...the Pittsburg Sleep Quality Index
以及匹兹堡睡眠质量指数
PSQI score
也就是PSQI
I don't usually lecture in the evening
我一般不在晚上讲课
Can you tell?
你们看出来我不太清醒了吗
We also use objective measure
我们也使用客观的调查手段
but instead of bringing them in the lab
我们没有让患者到实验室来参加调查
or studying their sleep at home
也没有在她们家里实施研究
we used a wrist monitor
我们使用了一种腕部检测仪
that will actually calculate wake and sleep
计算她们的苏醒和睡眠时间
and it's on accelerometer
这是一种加速表
that gets the speed of movements
可以计算出运动的速度
as well as how much movement there is
以及运动的次数
and look at the minute before and the minute after
测量睡着前后一分钟的情况
and quantify their sleep
从而对睡眠进行量化分析
much better than you can do on your own
这比你自己去测量要准确得多
So this is an example of output at 6 o'clock
这里显示的是6点的数据
or 18:00 hours
也就是18:00的时候
she put it on
她戴上了监控仪
she took a little nap around dinner
晚餐前打了个盹
the news, whatever, watching TV maybe
然后看新闻 看电视
Woke up and then went to bed
醒来后上床睡觉
And then there are times when you move during the night
然后是夜间到运动次数
This bar here is scored sleep
这里显示的是睡眠得分
There's a few little awakenings but not much
醒来了几次 但次数不多
Then during the day, lots of physical activity
然后白天 从事了很多体力活动
This night, she reported two hot flushes during the night
这一晚 她自述出现了两次潮热
So there's normal waking, daytime activity
所以有正常的苏醒时间和日间活动
but the two hot flushes occur at 24:00
但两次潮热 第一次发生于24:00左右
or just after the midnight and then at 2 in the morning
也就是刚过午夜 另一次则是凌晨2点
And again, about 4 when she woke up
4点她再次醒来
and then just got up
然后就起床了
So what she said she experienced during the night
所以她自述
