Multiple studies have shown adequate sleep for college-age students is about eight hours a night, yet as many as 70 percent of college students don’t get that much shuteye.
很多研究表明對(duì)于大學(xué)生來(lái)說(shuō)每晚8個(gè)小時(shí)的睡眠是最佳時(shí)間,，然而高達(dá)70%的大學(xué)生并沒(méi)有睡足8小時(shí)。
Experts and students agree the trend is not good — and there’s plenty of research to back up that claim. In response, some institutions are putting sleep on the curriculum with classes designed to teach students the basic neuroscience behind sleep and how it affects both physical and mental functions of our well being in our daily lives. It’s a growing trend that includes the University of Missouri, Stanford University, and New York University.
專家和學(xué)生們都贊同這并不是一個(gè)好趨勢(shì)——這已經(jīng)得到了很多研究的證明,。鑒于此,，一些學(xué)校開(kāi)始開(kāi)設(shè)睡眠課，教授學(xué)生與睡眠有關(guān)的神經(jīng)系統(tǒng)科學(xué)的基本知識(shí),，以及睡眠如何從生理和心理上影響我們的日常生活,。
While some of the classes are recent — NYU first started offering their sleep course in 2012 — others are older. Stanford’s course, “Sleep and Dreams,” was one of the first of its kind in the country and has been offered since 1970.
一些睡眠課是近幾年來(lái)才開(kāi)設(shè)的，如紐約州立大學(xué)于2012年開(kāi)設(shè)睡眠課,；而另一些則年代相對(duì)久遠(yuǎn),，如斯坦佛的“睡眠與夢(mèng)”，就是此類課程的先行者,，自1970年就已經(jīng)開(kāi)設(shè),。
Students want to learn about sleep
學(xué)生希望學(xué)習(xí)睡眠知識(shí)
“Sleep behavior is inherently interesting. Students want to learn about it — even though they do it every night, it’s a mystery to them,” said Dennis Miller, an associate professor in the department of psychological sciences at the University of Missouri who teaches a course called “Sleep and Sleep Disorders.” “Students learn a lot about themselves through the class; they gain insight into their own sleep behavior and about managing their daily lives better.”
“睡眠行為本身就很有意思。學(xué)生們希望學(xué)習(xí)相關(guān)知識(shí)——即便他們每天都要睡覺(jué),，但睡眠對(duì)于他們來(lái)說(shuō)仍是一個(gè)謎團(tuán),，”密蘇里大學(xué)心理科學(xué)院的副教授丹尼斯·米勒說(shuō)。目前,，他教授一門名為“睡眠與睡眠紊亂”的課程,。“通過(guò)課堂學(xué)習(xí),，學(xué)生們可以對(duì)自身有更多的了解,，通過(guò)了解自己的睡眠行為,，從而更好地管理自己的日常生活�,！�
Missouri offers the sleep class as an online course to any undergraduate student enrolled at the school and students enrolled in one of the university’s web-based Mizzou Online degree programs. The course is designed to teach students about the science of sleep, as well as its applications to students’ daily lives, Miller explained. Students learn what happens to the brain and the body when we sleep, what common sleep disorders are, and how sleep disorders are managed and treated.
密蘇里大學(xué)則為本校的在校學(xué)生提供在線睡眠課程,，學(xué)生可以在“密蘇里哥倫比亞大學(xué)在線”的學(xué)位課程上選修此門課程。
Students learn about sleep science, hygiene, evolution, and dreams
學(xué)生學(xué)習(xí)睡眠科學(xué),、睡眠衛(wèi)生,、睡眠演變以及睡眠與夢(mèng)的相關(guān)知識(shí)
NYU’s sleep course, “While You Were Sleeping” was inspired in part by the success of the course at Stanford, said Jess Shatkin, a professor of child and adolescent psychiatry and pediatrics at the NYU School of Medicine. In addition to covering the science of sleep and how students can better manage their own sleep, Shatkin’s course also touches on the evolution of sleep, sleep disorders and treatments, and dreams, he explained.
紐約州立大學(xué)的睡眠課，名為“睡眠狀態(tài)下的你”,。該校醫(yī)學(xué)院兒童青少年精神病學(xué)的教授杰斯·沙特金說(shuō),，這一課程開(kāi)設(shè)一部分原因是因受到斯坦佛課程的啟發(fā),。沙特金解釋,，他的課程除了教授基本的睡眠科學(xué)以及幫助學(xué)生更好地管理自己的睡眠之外，還講授睡眠演變,、睡眠紊亂和治療以及睡眠與夢(mèng)境相關(guān)知識(shí),。
“I wanted to build a class that was solid academically, but still fun,” Shatkin said. The course is structured so that students first learn about the science of sleep, then they learn about what happens to the body during sleep and the consequences of going without. Then, later in the course, they learn about sleep hygiene — and everything they can do to actually get better sleep, he said.
“我希望這門課不僅學(xué)術(shù)性強(qiáng)，而且非常有趣,，”沙特金說(shuō),。他解釋，課程的設(shè)置是先讓學(xué)生了解睡眠科學(xué),，然后讓他們知道人處于睡眠狀態(tài)時(shí)身體的狀況以及不睡的后果,。本門課的后階段則教授睡眠衛(wèi)生，以及如何擁有高質(zhì)量睡眠,。
作者: 冬咚 時(shí)間: 2016-4-26 16:44
“We talk about everything from caffeine use and the role of exercise to what temperature your bedroom should be,” Shatkin explained. “And we teach relaxation exercises — meditation and breathing techniques — to help them fall asleep.”
“我們談?wù)摳鱾�(gè)方面,，從咖啡因的攝入、運(yùn)動(dòng)的作用到臥室的溫度,，”沙特金解釋說(shuō),。“我們也會(huì)教授一些放松練習(xí)——冥想和呼吸技巧——幫助學(xué)生更好入睡,�,！�
“I learned basically everything about sleep”
“我學(xué)到了所有的睡眠基本知識(shí)”
Cynthia Haddad, who graduated from NYU in 2015 and took the course over the summer of 2013, signed up because it was cross-listed under a minor she planned to pursue.
紐約州立大學(xué)15屆畢業(yè)生辛西婭·哈達(dá)德在2013年夏天報(bào)名學(xué)習(xí)了學(xué)校的睡眠課，因?yàn)檫@是一門向未成年人開(kāi)設(shè)的跨學(xué)科交叉課程,，正是她計(jì)劃要學(xué)習(xí)的,。
“I learned basically everything about the significance of sleep,” Haddad told HuffPost. “We learned about how sleep affects our bodies. … We learned about how sleep affects us in our waking hours — the brain, the body, emotionally.”
“我學(xué)到了一切關(guān)于睡眠重要性的基本知識(shí)，”哈達(dá)德告訴赫芬頓郵報(bào),。 “我們了解了睡眠如何影響我們的身體,。……也了解了睡眠如何影響我們的日�,！竽X,、身體以及情緒,。”
The course absolutely changed my sleep habits
睡眠課完全改變了我的睡眠習(xí)慣
“The course absolutely changed my sleep habits,” Haddad added. “I learned the following and try to keep to these rules: Do not use devices up to an hour before bed; no caffeine past noon; and use the bed only for sleep and sex — so that when you get into bed, your body knows it wants to sleep.”
“睡眠課完全改變了我的睡眠習(xí)慣,，”哈達(dá)德說(shuō),。 “我學(xué)會(huì)了以下規(guī)則并盡量遵從：睡前一小時(shí)不要使用電子設(shè)備；午后不攝入咖啡因,；床只為兩個(gè)目的：睡覺(jué)和性生活——這樣當(dāng)躺上床時(shí),，你的身體就知道你要睡覺(jué)了�,！�
Students sleep 22 minutes longer
學(xué)生平均每晚多睡22分鐘
Haddad was not the only one who slept better after the course. To determine how effective the lesson plans were in actually improving sleep quality among students in the course, Shatkin and his colleagues compared sleep quantity and quality between NYU students enrolled in the class in the fall 2014 semester and NYU students enrolled in coursework other than the sleep course. They found sleep for the students taking “While You Were Sleeping” did, in fact, improve.
哈達(dá)德不是學(xué)完該課程后唯一一位睡眠有所提高的學(xué)生,。為了探究該門課程是否真的能有效提高學(xué)生的睡眠質(zhì)量，沙特金和他的同事們對(duì)比了本校2014年秋季學(xué)期學(xué)了此門課程和未學(xué)習(xí)此課程的學(xué)生的睡眠時(shí)間和睡眠質(zhì)量,。他們發(fā)現(xiàn)選修了睡眠課“睡眠狀態(tài)下的你”的學(xué)生的睡眠確實(shí)提高了,。
Students enrolled in the sleep course slept 22 minutes longer per night on average two months after taking the course compared with their sleep before the course, and the students fell asleep nine minutes faster per night after the course, according to the findings, which were presented at the American Academy of Child and Adolescent Psychiatry’s annual meeting last year. And better sleep hygiene for all of the students was associated with fewer depressive symptoms — meaning the results imply that the course, by improving sleep, could also help decrease depression and anxiety, Shatkin said.
調(diào)查結(jié)果顯示，選修了睡眠課的學(xué)生在學(xué)習(xí)此課程兩個(gè)月后,，較學(xué)習(xí)之前相比,，平均每晚多睡22分鐘，每晚早9分鐘入睡,。這一結(jié)果也被公布在《美國(guó)兒童青少年精神病學(xué)會(huì)》去年的年度會(huì)議上,。夏特金表示，對(duì)于所有學(xué)生來(lái)說(shuō),，更好的睡眠衛(wèi)生與更少的抑郁癥狀有關(guān)——這表明,，本次調(diào)查結(jié)果暗示，本門課程通過(guò)改善睡眠,，也有助于減少抑郁和焦慮,。（愛(ài)語(yǔ)吧）