帮助入眠的技巧和工具

Polysomnography records brain waves, breathing, blood oxygen levels and body movements during sleep.

多导睡眠监测仪记录睡眠期间的脑电波、呼吸、血氧水平和身体活动。

From sleep hygiene to sleep devices, there are a lot of tips and tools intended to help us get better sleep.

从睡眠卫生健康习惯到睡眠设备，有很多帮助我们获得更好睡眠的技巧和工具。

For starters medical experts say we should keep our TVs, computers and smartphones out of the room.

首先，医学专家说，我们应该把电视、电脑和智能手机放在房间外。

We should try to go to bed at the same time every night.

我们应该试着每晚在同一时间上床睡觉。

We shouldn't have caffeine or large meals before bedtime.

我们不应该在睡前摄入咖啡因或吃大餐。

It ought to be quiet, dark and comfortable where we sleep, and experts on the subject say the best sleep temperature is around 65 degrees Fahrenheit.

我们睡觉的地方应该是安静、黑暗和舒适的，该领域的专家表示，最佳睡眠温度是65华氏度左右。

There's not much debate about the health benefits of a good night's rest.

关于晚上好好休息对健康有好处，没有太多的争论。

There is debate about some of the devices available that aim to improve and measure sleep.

人们对现有的一些旨在改善和测量睡眠的设备存在争议。

Most of them are not approved by the U.S. Food and Drug Administration and critics say they're not as accurate as polysomnography.

其中大多数设备没有得到美国食品和药物管理局的批准，批评人士表示它们没有多导睡眠监测仪那么准确。

But that's usually done in a lab.

但这通常是在实验室里进行的。

Not everyone has the time, the equipment or the expertise to conduct a deep sleep study at home.

并不是每个人都有时间、设备或专业知识在家里进行深度睡眠研究。

So, the quest to develop user-friendly devices to do that continues.

因此，寻求开发用户友好型设备的努力仍在继续。

Imagine being able to fall asleep, anywhere you want, any time you want.

想象你可以随时随地入睡。

Ziv Peremen says he can do both.

齐夫·佩雷曼表示他能随时随地睡觉。

But this 33-year-old has a PhD in neurocognitive science and has spent years studying how our brains work.

但是这位33岁的佩雷曼是神经认知科学的博士，花了多年时间研究我们的大脑是如何工作的。

He knows some of us aren't so lucky.

他知道我们中有些人没那么幸运。

There are so many people that suffer for poor sleeping and even more suffer from poor quality of sleep because of snoring partner or having a newborn that wake up every three hours.

有太多的人因睡眠不佳而痛苦，更多的人因打呼噜的伴侣或每三个小时就会醒的新生儿而导致睡眠质量不佳。

I have both of those things.

这两种情况我都有。

Technology probably can't help me there.

在这方面，科技可能帮不了我。

But what it can do is help you better understand sleep behaviors, how long you sleep and how much you toss and turn.

但科技能做的是帮助你更好地了解睡眠行为，你睡了多久，以及你辗转反侧了多少回。

Beyond that, you'll probably need something more sophisticated than a store-bought tracker.

除此之外，你可能需要比商店买的追踪器更复杂的东西。

Today is our amazing solution for measuring sleep in wellness level.

这是今天我们测量睡眠健康水平的惊人设备。

All kinds of watches, mattresses.

各种手表、床垫。

But when you would like to measure all the aspect of sleep, here you have a gap.

但是，当你想要测量睡眠的所有方面时，你就有了误差。

And Peremen thinks this device could fill that gap, a band-aid like sleep tracker fitted with dozens of tiny sensors.

佩雷曼认为这种设备可以填补这一误差，这是一种类似创可贴的睡眠追踪器，配备了数十个微型传感器。

They pick up electrical activity in the body while you sleep, sending the data straight to a smart device, data like muscle activity, eye movement and even brain waves -- the kind of information you normally only get at a clinic.

这些设备可以在你睡觉的时候收集身体的电活动，将比如肌肉活动、眼睛运动甚至脑波这样的数据直接发送到智能设备，这类信息通常只有在诊所才能获得。

This you can use at home, by yourself, for a tenth of the cost of a professional sleep study, Peremen says.

佩雷曼表示你可以在家里独自使用这些数据，只需专业睡眠研究费用的十分之一。

The tracker is 10 years in the making and the reason Peremen co-founded his Israeli-based startup X-Trodes in 2020.

这款追踪器已经研发了10年，这也是佩雷曼在2020年与人共同创立了以色列的初创公司X-Trodes的原因。