VOA常速英语:Dream Doctor

Hi, Im Dr. Aarithi Vemana, co-director of the Pediatric and Adolescent Sleep Center.
你好，我是Aarithi Vemana医生，儿科和青少年睡眠中心的联合主任。
The Covid 19 pandemic has had a huge impact on everyones 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.
现在我们在家里确实有更多的时间专注于睡眠，但在压力大的时期睡眠却并非易事。
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.
所以我想花点时间和你们谈谈要养成一个良好的睡眠时间表，以及如何在隔离期内保持这个睡眠时间表。
Start off by having a good bedtime routine.
首先要从养成一个良好的就寝时间开始。
And that bedtime routine doesnt have to be anything complicated,but it should be the same few steps done in the same order at the same time every night.
就寝时间的安排不一定要很复杂，但应该是每晚同一时间以同样的顺序完成的同样的几个步骤。
This helps your brain realized that its 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 youre 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，并保持自己的时间表。
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 youre putting your screens away about an hour before you go to bed.
到了晚上，一定要在睡觉前一个小时左右把电子设备收起来。
This helps to minimize your blue light exposure and thats important,because blue light can trick your brain into thinking that its daylight outside.
这有助于最大限度地减少蓝光，这一点很重要，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 were looking at on the screens can be very stressful,and can be very anxiety provoking for young ones.
但更重要的是，在令人紧张的新冠肺炎疫情期间，我们在屏幕上看到的内容可能会非常有压力，可能会让年轻人非常焦虑。
So instead of using screens, spend some time together as a family.
因此，与其使用电子设备，不如和一家人花一些时间在一起。
Talk about all the good things that have happened during the day and focus on the positive.
谈论一天中发生的所有好事，把重点放在积极的方面。
This will talk to distress everyones brains right before bedtime.
这会让每个人的大脑在睡前放松下来。
If youre still having trouble, reading or guided relaxation is a great option,to help focus your brain on something thats not related to Covid 19.
如果你仍然有问题，也可以试着阅读或在他人指导下有意识的放松，这可以帮助你的大脑专注于与新冠肺炎无关的事情。
I hope everyone stays home and that they stay healthy.
希望每个人都待在家里，保持健康。