第3070期:The secret to a good night's sleep every night.

Hi, I'm Dr. Aarthi Vemana, co-director of the Pediatric and Adolescent Sleep Center.我是阿尔蒂·韦马纳医生，儿科与青少年睡眠中心的联合主任。The COVID-19 pandemic has had a huge impact on everyone's daily lives.新冠肺炎疫情对每个人的日常生活都产生了巨大的影响。Now, we do have more time at home to focus on sleep, but sleep is really difficult in stressful periods.现在，我们确实有更多的时间待在家里专注于睡眠，但在压力大的时期，入睡真的很难。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. Start off by having a good bedtime routine.我想花点时间跟大家聊聊保持良好作息，以及在隔离期间如何维持这种作息。首先要养成一个良好的睡前习惯。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.睡前安排不必复杂，但每晚都应该在同一时间按照相同的顺序完成相同的几个步骤。This helps your brain realize that it's time to wind down to go to sleep.这会帮助你的大脑意识到是时候放松下来睡觉了。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，确保你每天大约在同一时间起床，并让自己保持规律作息。That schedule should include exercise and that exercise is best done during the daytime, if possible.该时间表应该包括锻炼，如果可能的话，最好在白天进行锻炼。At night, make sure that you're putting your screens away about an hour before you go to bed.晚上，确保在睡前大约一小时就把电子设备收起来。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.这有助于减少你接触蓝光的时间，这很重要，因为蓝光会欺骗你的大脑，让你以为外面还是白天。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，在充满压力的新冠疫情期间，我们在屏幕上看到的内容可能非常令人紧张，可能会让年轻人非常焦虑。So, instead of using screens, spend some time together as a family.与其使用电子设备，不如一家人一起共度一些时光。Talk about all the good things that have happened during the day and focus on the positive. This will help to distress everyone's brains right before bedtime.聊聊白天发生的所有好事，关注积极的方面。这将有助于在就寝前让大脑放松。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.如果你仍然有困扰，阅读或引导式放松是个不错的选择，能帮助你的大脑专注于与新冠疫情无关的事情。I hope everyone stays home and that they stay healthy. 希望每个人都待在家里，保持健康。