Name: TEDx】理解 "如何才能睡得更好"｜Vyga Kaufmann博士｜TEDxBoulder (【TEDx】Understanding "How do I Sleep Better" | Dr. Vyga Kaufmann | TEDxBoulder)
Uploaded: 2021-01-14T07:00:11.000Z
Duration: 11 min 26 s

The early part of my career as a clinical psychologist

在我最初的職涯中，我是一名臨床的心理學家

基礎被動語態

was spent in addiction research and treatment,

So when I reflect on my path, I feel as if I can legitimately say

所以，當我回想到過去的時光，我就覺得我可以很合理的稱這段時間為：

that I went from helping people become conscious to helping people become unconscious.

我從幫助人們變得清醒到幫助人們變得無意識

I think that sleep is so fascinating and it's exquisitely complex.

睡眠這件事是如此的令人著迷且複雜

For people navigating that sleep treatment world, though,

即使對於那些航行於睡眠治療世界的人而言

trying to figure out what to do can be very daunting.

「該如何去做」這件事，令他們感到畏懼

that some of the most effective treatments for insomnia were over 20 years old.

一些治療失眠最有效的方式竟都有超過20年的歷史

When I shared this with one of my clients, his response caught me off-guard.

當我向一位病患講述這件事時，他的反應讓我措手不及

He said, "Why is it then that you are my last stop, when you should have been my first stop?"

他說：「為什麼那是你的最後一站，你應該要是我的第一站呀！」

The night of sleeplessness here and there is actually normal.

Losing sleep over a broken heart - normal.

Losing sleep because your mind pops awake with one more idea

to add it to your big presentation tomorrow - normal.

可以加到明天的演說上，所以失眠了——很正常

But hopefully, we also know how great it feels to have a really good night of sleep.

但是，幸好，我們也還知道擁有一覺好眠是多麼棒的一件事

And because I know how great it is to have a good night of sleep,

因為我知道可以好好睡一覺的感覺有多棒

所以當你講到健康與整體壽命的議題時

that sleep only recently has joined the conversation when you talk about health and overall longevity.

我總是對於「睡眠竟是最近才被加進這個話題中」感到驚奇

"Isn't there some way I can hack into my sleep,

「沒有什麼方式是我可以駭進我的睡眠中

to somehow squeeze it down significantly,

so that I can just maybe go straight into, you know, the good stages, where the benefits are?"

這樣就能直接到達對我有益的良好睡眠階段？」

Fair enough. Good question. The answer is no.

非常好，好問題。但答案是沒辦法

It turns out a great deal of housekeeping is taking place while we sleep.

這會變成，當我們處於睡眠狀態時，有很多家事正在運作

And sleep is much more complex than just a lack of consciousness.

睡眠這件事比單單沒有意識還要更複雜

When you get into bed, and you pull up the covers,

with your exhale of all the concerns for the day.

隨著呼氣使整天下來的擔憂散出

As you close your eyes, sleep begins to unfold in a series of stages

當你閉上眼睛時，睡眠就開始展開成一系列的階段

that increase in depths as the night goes on.

to orchestrate all the processes that are needed to derive all the benefits of sleep.

來協調出睡眠所有好處所需的全部過程

For example, we know that sleep is incredibly important for immune functioning.

例如，我們知道睡眠對於免疫系統來說極為重要

Get a lot of consistent sleep, you're more likely to resist infection.

有了良好的睡眠，就比較能對抗感染

If you get sleep while you're sick, you're more likely to recover.

如果在生病時睡一覺，會比較容易復原

Recent evidence suggest that your brain even has its own dedicated waste removal system,

近代的證據顯示，大腦甚至擁有自己的廢物專用清除系統

And this is the system that works primarily while we're asleep

這個主要運作於我們睡覺的時候

to remove the gunk out of our brains that seem to contribute to diseases such as dementia.

來將看起來會讓你生病，例如癡呆症的泥流，清除到我們的大腦之外

So really there is no consensus about why we sleep.

因此，對於我們為什麼會睡覺並沒有一致的解釋

We don't really know why we spend the third of our life doing it,

我們並不十分了解，為什麼我們花了三分之一的人生來做這件事

is just as the three trimesters  of pregnancy can't be whittled down

就像懷孕三個月不能只為了想要

it seems like sleep and the benefits of it also have an optimum period of gestation,

睡眠還有睡眠所帶來的好處也有最適合的孕育期

So, while some people are looking to get rid of sleep,

there are other people that would do anything to get more of it.

此時，有另一批人會試著做任何事情，只為了多睡一些

To them, sleep is not consistently rejuvenating, satisfying,

對於他們而言，睡眠沒辦法復原、滿足

Now, that word doesn't always resonate with people.

這個詞無法總是讓人們產生共鳴

If you ask them, they're saying, "No, no, I don't have insomnia."

如果你去問他們，他們會說：「不，不，我沒有失眠」

"I don't look like this guy, so how bad off can I be?"

「我看起來又不像這個怪人，我會變得多糟？」

It turns out a diagnosis of insomnia doesn't depend on how bleary-eyed you are,

結果證明，一份失眠診斷書，不是仰賴於你看起來多睡眼惺忪

or even on the number of hours of sleep that you get.

If you consistently don't feel as if your sleep is rejuvenating,

如果你一直不覺得你的睡眠有讓你休息復原到

or if more days that not you feel as if you're having a hard time falling asleep, staying asleep,

或是，如果有很多天，你都覺得好像很難入眠、熟睡

or you're unintentionally waking up too early,

And don't fall into the trap of thinking that whatever is happening with you,

that it makes sense that you have some chronic sleep loss.

讓自己以為「無論身上正在發生什麼都很合理，自己只是有一些慢性睡眠障礙」

sleep problems that occurred in the context of major life stress,

在主要生活壓力、醫學或精神病學條件下發生的睡眠問題

or medical or psychiatric conditions was largely ignored.

It was thought that if some sort of medical issue would be resolved,

一般認為，如果某些類型的藥物問題可以被解決

that eventually sleep would fall into place.

Sometimes, even when the primary issue is resolved, insomnia persists.

有時候，即使主要的問題已經解決了，失眠依然持續

And the reason for that is that insomnia and a lot of other symptoms are mutually exacerbating.

原因是失眠和很多其他的症狀是一同惡化的

What that means is that they're intertwined.

that half of the 18 million Americans who have major depressive disorder,

在備受嚴重抑鬱症所苦的一千八百萬個美國人中，有一半的人

If you intervene at the level of depression,

But the evidence linking the relationship between insomnia and depression suggest that

但連結失眠和抑鬱之間關係的證據顯示出

that people can get relief from those symptoms of depression,

人們在抑鬱上的症狀則能得到舒緩

and you can even prevent further episodes.

Insomnia is not just a symptom; insomnia is a disorder.

失眠不僅僅是一個症狀，它還是一個失調的現象

And when it occurs, it should be assessed and treated as the first-line problem.

當它發生時，它應該要被視為最主要的問題

Now, when people do seek treatment, they usually receive a medication,

現今，當人們想尋求治療時，他們往往都可以得到藥物治療

If you have a stressful meeting with your boss tomorrow, pop a pill;

如果你明天和老闆有個讓你壓力頗大的會議，吃下一粒藥

But oftentimes, people don't want to have to rely on anything,

但是，時常，人們都不想要依賴任何事物

especially over the long term, in order to get a good night of sleep.

尤其是很長的一段時間，只為了得到一夜好眠

and that is that healthy sleep is largely shaped by the things that we do,

那就是，好的睡眠是由我們所做的事情、

藉由我們的選擇、行為來塑形的

So in this way, the best sleep medicine is our behavior, behavioral medicine.

所以就這樣來看，最好的睡眠良藥是我們的行為，行為醫學

Cognitive behavioral therapy for insomnia,

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TEDx】理解 "如何才能睡得更好"｜Vyga Kaufmann博士｜TEDxBoulder (【TEDx】Understanding "How do I Sleep Better" | Dr. Vyga Kaufmann | TEDxBoulder)

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