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can actually cause that hangover a long term
但结果第二天你头疼了很长时间
Side-effect of daytime of sleepiness
副作用是白天感到很困乏
usually because Benzodiazepines have longer half life
通常因为苯二氮平类药物的半排出期较长
So sedation, built-up tolerance
镇静作用 逐渐形成的耐药性都属于副作用
It can actually cause some depression
还会引发抑郁感
and memory impairment
和记忆力损伤
We had a big sleep conference in Copenhagen one year
一年前我们在哥本哈根召开了一个睡眠大会
when Halcion was coming out on the market
当时酣乐欣刚刚面市
and some of the sleep researchers were taking it
有的睡眠研究专家服用了这个药物
and they couldn't remember the trip
然后他们就把行程忘记了
They thought...I mean that was one of the main problems with it
所以这是这个药所带来的一个大问题
So there are some nasty side-effects and problems
苯二氮平类药物
with Benzodiazepines
有很多非常糟糕的副作用和问题
Some of the more short acting non-Benzodiazepines
如果你想睡好觉
are worth actually looking at
还有很多短期作用的非苯二氮平类药物
if you need to to get a good night sleep
值得你去尝试
let's say you know you are giving a lecture tonight
例如今晚你要开一场讲座
and you want to sleep really well last night
你想头一天晚上睡个好觉
and make sure you are restful today
确保今天感觉神清气爽
I probably take Zolpidem and Ambien
那么我可能会服用唑吡坦和安必恩
They are very short acting
这类药物的作用时间很短
and don't interfere with the sleep architecture
而且不会改变早前我给大家展示的
that I showed you earlier
人体的睡眠结构
Sonata is very short acting
索纳塔的起效时间也很短
so if you wake up multiple times during the night
所以如果你夜间经常醒来
you could take some Sonata once or twice
那么你可以在傍晚时
in the evening
服用一两次索纳塔
Rozerem is actually a melatonin receptor in the brain
雷美替胺是大脑中的一种褪黑素受体
so it's very effective if you are shift worker
如果你需要倒班
or if you are trying to do some travel across time zones
或者需要穿越时区
and have a restful vacation
享受一个惬意的假期 这个药非常有效
So there are some sleep medications
所以有很多的睡眠类药物
I don't endorse them
我不是推崇这些药物
It's much better to deal with your sleep
治疗睡眠障碍
in a more behavioral way
更好的方法是行为疗法
So I'm gonna talk about some of those issues
最后几分钟
in the last few minutes
我打算讲一讲行为疗法
Replacing the sleeping pills with the sleep hygiene
人们发现 不用睡眠类药物
has been found
而注意睡眠卫生
and lots of med announce it to be very effective
是一种非常有效的方法
and for long term use
而且睡眠卫生可以产生长期的效果
They much prefer sleep hygiene
和睡眠类药物相比
and cognitive behavioral therapy to sleeping pills
研究人员更推崇睡眠卫生和认知行为疗法
