You wake in the wee hours because the cat's scratching at the door or you have to use the bathroom, then you toss and turn for three hours before dozing fitfully the rest of the night.
因?yàn)橛兄回堅(jiān)谧ラT或者你忍不住要上廁所，你在凌晨醒來，然后在床上翻來覆去三個時間才在夜里余下的時間斷斷續(xù)續(xù)地睡去。2
Despite being up late the night before, you're wide awake at 6 a.m., feeling like something the aforementioned cat dragged in.
盡管前一天晚上熬夜到很晚，你還是在早晨6點(diǎn)就醒來了，感覺就像上面提到的小貓進(jìn)來了似的。
You seem to get enough sleep, but you sleep poorly, wake up irritable, and feel tired all day.
你看起來得到了充足的睡眠，但你的睡眠很糟糕、猛然醒來、白天一整天都感覺很疲倦。
No matter how your sleep drama is playing out, chances are there's a physical problem -- or more than one -- at the root of it. The good news is, that also means there's likely a solution. Here, the top ten sleep problems and solutions that really work.
不管你的睡眠戲劇是以何種形式表演出來的，都有一個或更多根本上的身體問題。好消息是這意味著有可能的解決方法。這里列舉出前十名睡眠問題和有效的解決方案。
1. Middle-of-the-night waking
1、半夜醒來
The bane of post-menopausal women, repeated waking in the middle of the night sabotages your sleep in two ways: It prevents you from achieving deep, restful REM sleep; and the lost hours of sleep cut into your beauty rest.
卸妝后女性仍會愛到毒害，不斷的在半夜醒來以兩種方式妨害你的睡眠：它讓你無法達(dá)到平靜的快速眼運(yùn)睡眠階段；失去的睡眠時間打斷了你的美容覺。
What to do: As soon as you notice this happening, take steps to prevent it from becoming habitual. (Naturally, worrying that you won't be able to fall back asleep makes it harder to sleep.)
怎么做：一旦你意識到這種情況發(fā)生，采取方法阻止它變成慣常的行為。（當(dāng)然，擔(dān)心你不能安然入睡讓你入睡更加困難。）
Keep the room dark when you wake up. Keep a small book light or mini flashlight next to your bed and use it to navigate your way to the bathroom, or put a dim night-light in the bathroom and leave the door cracked, so you can find your way there. Whatever you do, don't turn on the overhead light in the bathroom once you're there.
當(dāng)你醒了要保持室內(nèi)黑暗。在你的床邊放一臺讀書燈或迷你手電筒，當(dāng)你去洗手間的時候用它們照明，或者在洗手間安置一盞昏暗的夜明燈并把門打開，這樣你就能找到去洗手間的方向。不管你怎么做，一旦你到了那，切忌打開浴室里的頂燈。
Don't turn on the TV or computer. Nope, not even for a few minutes -- the light from the screen "resets" your internal clock, stimulating your central nervous system and making it harder for you to fall back asleep.
不要打開電視或電腦。即便是幾分鐘都不可以--屏幕射出來的光線會重置你的生物鐘，刺激你的中樞神經(jīng)系統(tǒng)讓你更難再次安然入睡。
Don't eat unless you're truly hungry. Getting your digestive system revved up can keep you awake, so avoid snacking unless a growling stomach is going to keep you awake. Better yet, learn the foods that help you sleep as well as the foods that interfere with sleeping.
除非你確實(shí)很餓，不要吃東西。讓你的消化系統(tǒng)運(yùn)轉(zhuǎn)起來會讓你保持清醒，所以除非咕嚕咕嚕的肚子讓你無法入睡不要去吃點(diǎn)心。更好的方法是，了解什么是可以幫助你入睡的食物，以及什么食物會妨礙你睡眠。
Keep a pen and paper next to your bed. If you're often kept awake by racing thoughts and worries and you tend to make to-do lists in your head, keep a pen or pencil and a small pad of paper handy and write them down. As you put each item down on paper, imagine yourself setting aside that concern. (Again, use a book light; don't turn on the overhead or a bright bedside light to write.)
在床頭放支筆和便簽。如果你腦中充斥著各種想法和焦慮而無法入睡，你可能在你的腦中計(jì)劃著一些要做的事情，在手邊放一支鋼筆或鉛筆和一份便箋薄把他們寫來來。當(dāng)你把每一條都寫下來了，想像著你把關(guān)心的事都放在一邊。（ 再一次，用一臺讀書燈；不要打開頂燈或旁邊的光線很強(qiáng)的燈。）
Do a simple isolation and relaxation exercise. Relax methodically, starting with your feet: Tense the muscles as hard as you can, then relax each area completely. Do the same with your calves, thighs, buttocks, hands, arms, and on up. By the time you get to your neck and head, you should have banished much of the tension.
做簡單的隔離和放松訓(xùn)練。系統(tǒng)地放松，從你的腳部開始：盡量拉緊你的肌肉，然后完全放松每一個部位。同樣的方法，放松你的小腿、大腿、臀部、手、臂和其他上面的部位。當(dāng)你放松到脖子和頭部的時候，你應(yīng)該已經(jīng)消除了大部分的緊張不安。
2、If you often wake up with a dull headache or sore jaw, you may be grinding your teeth or clenching your jaw while you sleep, a problem called bruxism. While less talked-about than many other conditions, bruxism is actually one of the most common sleep disorders.
2、如果你經(jīng)常醒來的時候有輕微的頭痛或下巴腫痛，你可能是在睡覺的時候磨牙或者緊閉牙關(guān)，被稱為夜間磨牙癥。與其他情況相比盡管不是熱門話題，夜間磨牙癥事實(shí)上是最為常見的一種睡眠障礙。
What to do: See your dentist for an exam. Bite problems are often a cause of bruxism, and it's a good idea to check for damage to your teeth. It's likely she'll suggest lifestyle changes, such as cutting out alcohol before bed. If you chew gum, stop -- the habitual chewing action can make it more likely you'll grind your teeth at night. Wearing a dental guard or splint at night is usually the next step for bruxism. Your dentist will fit you with a device that prevents your jaw from clenching. Other treatments include Botox injections to the jaw muscle, and a biofeedback device called Grindcare.
怎么做：去看牙醫(yī)做個檢查。咀嚼問題常常是夜間磨牙癥的一個原因，檢查有沒有牙齒損傷是個不錯的方法。他可能會建議你改變生活方式，比如睡前不要飲酒。如果你嚼口香糖——停下來——習(xí)慣性的咀嚼動作會讓你更可能在夜間磨牙。佩戴護(hù)齒牙夾板是治療夜間磨牙癥的第二步。你的牙醫(yī)會用一個設(shè)備來阻止你緊閉牙關(guān)。其他治療方法包括在下巴有肌肉中注射肉毒桿菌和Grindcare生物反饋器。
3、The natural internal clock that controls our 24-hour cycle of sleep and waking, circadian rhythms are easily upset by changes in schedule, and they're greatly affected by light and darkness. Jet lag is the best known circadian rhythm disorder, but this sensitive inner clock can also be disrupted by changes in routine resulting in an erratic sleep schedule.
3、控制我們24小時睡眠和清醒生理周期的自然生物鐘，生理的節(jié)奏很容易會被改變的時間表擾亂，他們深受光線和黑暗的影響。時差是我們最為熟悉的生理節(jié)奏失調(diào)現(xiàn)象，但敏感的生物鐘還會因我們睡眠時間不穩(wěn)定而陷于混亂。
What to do: If you suspect you have a circadian rhythm disorder, take steps to get your body onto a regular sleep schedule. Choose a bedtime and wake-up time that work for you, and follow the same routine each day, even on weekends. This can be tough for those who have to get up early during the week but like to stay up later on weekends, but do your best to craft a compromise between your work week and weekend habits. The important thing is to avoid the trap of sleeping from 10 p.m. to 6 a.m. during the week, then suddenly shifting to late nights and late mornings on the weekends. This will inevitably leave you with insomnia on Sunday night, which in turn sets you up to start the week exhausted on Monday morning.
如何做：如果你推測你有生理節(jié)奏失調(diào)癥狀，采取有規(guī)律的睡眠時間的措施。選擇一個對你有用的睡眠時間和起床時間，每天按照這個時間做，即便是在周末。這對那些工作日起來很早但周末熬夜到很晚的人有些艱難，但盡你最大努力在工作日和周末之間規(guī)劃出一個折中方案。重要的是要避免陷入工作日時晚上10點(diǎn)睡覺早晨6點(diǎn)起床，然后周末的時候熬夜到很晚，早晨又睡到很晚的困境中去。這必然會讓你在周日夜里失眠，進(jìn)一步讓你在周一早晨感到很疲倦。
The other technique experts advise is to stimulate your circadian rhythms with bright light and exercise during the day. Go outside for a stint of bright sunlight in the afternoon, and get some aerobic exercise each day. Helping your body feel more "awake" during the day resets your circadian clock so that your body is ready for sleep at bedtime.
其他技術(shù)專家建議采用強(qiáng)光來刺激生物節(jié)奏和白天鍛煉的方法。每天，到外面沐浴午后一星半點(diǎn)的陽光，度做些有氧運(yùn)動。讓你的身體在白天的時候更清醒，這樣會重置你的生物鐘，到睡覺時你也就容易入睡了。
4、waking up in the middle of the night to use the bathroom is such a common problem it has a name: nocturia. As we get older, our bodies' ability to hold fluids for long periods decreases, thanks to a decline in antidiuretic hormones. According to the National Sleep Foundation, 65 percent of older adults have sleep deprivation resulting from waking up frequently to use the bathroom.
4、半夜醒來上廁所是非常普遍的一個問題，它有一個名字叫夜尿癥。當(dāng)我們老了，因?yàn)榭估蚣に氐臏p少我們的身體長時間控制尿液的能力會下降。根據(jù)睡眠基金會的數(shù)據(jù)，65%的老年人因?yàn)橐归g頻繁如廁而睡眠不足。
What to do: The best way to approach this issue is to try not to wake up in the first place. To do that, look at how often you're waking up and what's contributing to that. Men: Get your prostate checked, since inflammation of the prostate, benign prostatic hyperplasia (BPN), and prostate tumors can all cause this symptom. In women, frequent urination can go hand in hand with urinary issues such as incontinence, an overactive bladder, urinary tract infections, or cystitis. So see your doctor to be checked for these problems. Urinary tract problems, such as an overactive bladder, can be helped with Kegel exercises. Both men and women can learn these exercises to strengthen the muscles at the neck of the bladder.
怎么做：最好的解決這個問題的方法是首先盡量不要起床。要做到這一點(diǎn)，考慮你多久起床一次和造成這一現(xiàn)象的原因。男性：檢查前列腺，因?yàn)榍傲邢傺装Y（良性前列腺增生癥）和前列腺腫瘤都會造成這一癥狀。女性：頻尿可能跟一系列泌尿癥狀如失禁、膀胱過動癥、尿道發(fā)炎或膀胱炎有關(guān)。所以看醫(yī)生去檢查這些問題。尿路病癥比如膀胱過動癥可以通過凱格爾健肌運(yùn)動得到改善。男性和女性都可以學(xué)習(xí)這些鍛煉來加強(qiáng)膀胱頸部的肌肉。
It's also possible, though, that normal aging is decreasing your body's ability to retain fluids. Here are the strategies experts suggest to relieve pressure on the bladder:
然而，正常的老齡化讓你的身體保留尿液的功能減小也是有可能的。以下是專家們建議用來減輕膀胱壓力的策略：
Don't drink liquids for three hours before bedtime.
睡眠前三個小時不要飲用液體。
Cut down consumption of coffee and tea, which irritate the bladder.
減少飲用咖啡和茶，它們會刺激膀胱。
Don't eat foods with high liquid content, such as soup or fruit, for dinner or after dinner.
如果這是唯一的問題，抗利尿的處方可以減少夜間排尿。
5、Not all snoring is sleep apnea, though heavy snoring is a sign that you should have a sleep test for obstructive sleep apnea. It can also be, well, just snoring. But snoring itself can interrupt sleep enough to prevent you from getting enough restorative rest.
5、并不是所有的打鼾都是睡眠呼吸中止癥，盡管如雷的鼾聲說明你需要做阻塞性睡眠呼吸暫停綜合癥的測試。也可能就僅僅是打鼾而已。但是打鼾本身會嚴(yán)重妨礙睡眠，阻止你獲得足夠的有效的休息。
What to do: The medical procedures used to treat snoring are fairly invasive, so try lifestyle changes first. Changes you can make to prevent snoring include:
如何做：治療打鼾的醫(yī)療過程相當(dāng)有侵害性的，所以先試著改變生活方式。防止你打鼾的改變包括以下：
Lose weight. Even taking off ten pounds can eradicate snoring, experts say.
減肥。專家說：即使減輕10磅也會消滅打鼾癥狀。
Change your sleep position. Use pillows to prop yourself on your side, or attach a tennis ball with a rubber band to the back of a T-shirt to keep from turning over on your back.
改變睡眠姿勢。用枕頭支撐著保持側(cè)身躺，或者用橡皮筋在你體恤衫的后面系一個網(wǎng)球來防止你仰面躺著。
Avoid alcohol. The deeper initial sleep and dehydration activate snoring.
避免飲酒。深度的睡眠初級狀態(tài)和脫水會觸發(fā)打鼾。
Don't use sleeping pills or sedatives. They relax the muscles of the throat, increasing snoring.
不要服用安眠藥或鎮(zhèn)靜劑。他們會放松喉部肌肉，加重打鼾癥狀。
If these aren't enough, the doctor may recommend a dental appliance (one brand is Silent Nite Snore Guard); radiofrequency ablation of the soft palate, which clears tissue out of the way; or laser-assisted uvuloplasty, a surgical procedure that removes the uvula and surrounding tissue behind the palate, opening the airways.
如果這些還不夠的話，醫(yī)生會推薦一種牙科用具（其中的一個牌子是安靜夜間打鼾衛(wèi)士);射頻消融柔軟的上顎，清除擋住道路的組織；或者采用激光輔助術(shù)——一種移除小舌和上顎后部周圍組織的外科手術(shù)來打開氣道。
6、If your snoring is loud and uneven, erupts in snorts, or you sound like you're catching your breath or there are gaps in your breathing, these are signs of obstructive sleep apnea, the most severe type of sleep-disordered breathing. People with sleep apnea stop breathing repeatedly during their sleep because of a blockage in the mouth or throat, most commonly the soft tissues in the back of the throat, which collapse and close off.
6、如果你鼾聲如雷且不均勻，鼾聲突然爆發(fā)，或者你聽起來像是在喘氣或在呼吸之間有間隙，這些都是阻塞性睡眠呼吸暫停綜合癥的標(biāo)志，這種癥狀是最嚴(yán)重的睡眠呼吸障礙。因?yàn)榭谥谢蚝聿慷氯?，患有阻塞性睡眠呼吸暫停綜合癥的人在睡眠中會反復(fù)地停止呼吸，通常的情況是喉部后面的軟組織折疊或關(guān)閉了。
What to do: This condition requires evaluation by an otolaryngologist, who can look at your nose, mouth, and throat to see what's interrupting your breathing and how to repair that process. You'll also need a sleep test in which your oxygen levels are measured. Often, the first treatment doctors will recommend is a Continuous Positive Airway Pressure (CPAP) device, a specially designed nasal mask that blows air directly into your airways. Studies have shown CPAP masks to be extremely effective in treating sleep apnea. However, many people don't like wearing them -- and, of course, it doesn't work if you don't wear it.
怎么做：這種狀況需要耳鼻喉科專家的評估，他們會檢查你的鼻子、口腔和喉嚨來觀察什么妨礙了你的呼吸，以及如何修復(fù)這一過程。你還需要做一項(xiàng)睡眠測試，在檢驗(yàn)中需要測量你的氧氣含量水平。通常，醫(yī)生們會推薦的第一個治療方案是持續(xù)氣道正壓通氣設(shè)備，它是用來一個特別設(shè)計(jì)的直接向氣道吹氣的鼻罩。研究已經(jīng)表明持續(xù)氣道正壓通氣鼻罩治療阻塞性睡眠呼吸暫停綜合癥是十分有效的。然而，許多人不喜歡佩帶他們——當(dāng)然，如果你不佩帶他們，它就不會起作用了。
If sleeping with a mask on doesn't work for you, other options are surgery; oral appliances; and newer, minimally invasive outpatient surgical treatments. These include the Pillar procedure, which involves using permanent stitches to firm up the soft palate; coblation, which uses radiofrequency to shrink nasal tissues; and even use of a carbon dioxide laser to shrink the tonsils.
如果佩帶鼻罩對你不起作用，其他的選擇還有手術(shù)；齒科矯正裝置；更新的輕微侵入性的門診外科手術(shù)。這些包括支柱程序，即用永遠(yuǎn)的縫線把軟腭固定?。幌谛g(shù)——用射頻技術(shù)使鼻內(nèi)組織縮??；甚至可以用二氧化碳激光器來收縮扁桃體。
Sort of a milder cousin of sleep apnea, UARS occurs when some type of resistance slows or blocks air in the nasal passages. The most common causes are mild nasal congestion or a tongue position during sleep that blocks breathing. Because the resistance makes it harder work simply to breathe, your body is half-waking up over and over again during the night, so you don't feel refreshed in the morning.
跟阻塞性睡眠呼吸暫停綜合癥類似的一種更溫和的癥狀是呼吸道阻力綜合癥，當(dāng)一些類型的阻力減慢或堵塞鼻腔通道的空氣傳送時就會發(fā)生這種癥狀。最為常見的病因是輕微的鼻壅塞或者是睡眠中舌頭的位置也會堵塞呼吸。因?yàn)樽枇尯唵蔚暮粑兊闷D難，夜間的時候你的身體反復(fù)地處于半睡半醒狀態(tài)，所以早晨的時候你就會感覺沒有精神。
7、If you have a narrow face, small jaw, thin neck, or you wore braces as a child for overcrowded teeth, you're more likely to have UARS. If you've found over the years that you simply can't sleep on your back without waking up, it's likely that the reason is UARS.
7、如果你面龐窄，下巴小，脖子細(xì)，或者小的時候因?yàn)檠例X太擠就戴了牙套，你就更可能患呼吸道阻力綜合癥。如果多年來你發(fā)現(xiàn)你躺著的話就是睡不著，那原因可能就是呼吸道阻力綜合癥。
What to do: Many people benefit from breathing strips, such as Breathe Right strips, or the nasal dilator Nozovent. Other self-care steps to try include irrigating the nasal passages with a saline nasal spray and taking a nonsedating allergy medication such as Claritin if you suspect congestion from allergies.
如何做：許多人都從呼吸貼中受益，比如：呼吸輔助貼或者鼻擴(kuò)張器Nozovent. 其他可以嘗試的自助措施包括用含鹽的噴鼻劑沖洗鼻腔通道或服用不具有鎮(zhèn)靜作用的過敏藥，比如克敏能，如果你推測你的鼻塞是由過敏癥引起的。
Ask your doctor for a referral to an ear, nose, and throat (ENT) specialist, who can evaluate whether you're a candidate for Continuous Positive Airway Pressure (CPAP), a specially designed nasal mask that prevents your nasal passages from collapsing and delivers air directly into your airway. If tongue position during sleep is causing your UARS, the doctor may recommend a dental device that pushes the jaw and tongue forward and prevents the tongue from blocking the opening to the throat.
讓你的醫(yī)生詢問一個耳鼻喉科專家，讓他來評估你是否可以做持續(xù)氣道正壓勇氣的應(yīng)試者，這是個專家設(shè)計(jì)的鼻罩用來阻止你的鼻腔通道塌下來并直接把空氣送入你的氣道。如果睡眠時你舌頭的位置是患呼吸道阻力綜合癥的原因，醫(yī)生可能會推薦一種牙齒裝置向前推著下顎和舌頭，并防止舌頭阻塞喉部的通路。
8、A nocturnal movement disorder, restless leg syndrome can feel like itchiness, tingling, or prickling that makes you feel like you have to move your legs. Your legs may also move without your control while you sleep. You may or may not be aware of waking during the night, but restless leg syndrome causes sleep problems by preventing deep, restful sleep.
8、夜行運(yùn)動性障礙，不寧腿綜合癥會引起發(fā)癢感覺、麻刺感或刺痛感，讓你感覺你必須抖動你的腿。你的腿可能在你睡著的時候不受你控制的抖動。在白天醒來的時候你可能會意識到，也可能意識不到這種現(xiàn)象，但是通過妨礙你進(jìn)入深層的安穩(wěn)的睡眠，不寧腿綜合癥會引發(fā)睡眠問題。
What to do: Ask your doctor if your restless leg syndrome might be caused by another health condition or by a medication you're taking. Diabetes, arthritis, peripheral neuropathy, anemia, vitamin B deficiency, thyroid disease, and kidney problems can all contribute to restless leg syndrome. Medications that can cause restless leg syndrome as a side effect include antidepressants, antihistamines, and lithium. Treating the underlying condition or changing medications may banish the symptoms. Restless leg syndrome has been linked to deficiencies in iron and B vitamins, particularly folate, so talk to your doctor about boosting your intake of these nutrients.
怎么做：詢問你的醫(yī)生你的不寧腿綜合癥是否是其他健康問題或者是你正在服用的藥物引起的。糖尿病、關(guān)節(jié)炎、周圍神經(jīng)病變、貧血、維生素B不足、甲狀腺疾病和腎臟問題都會引發(fā)不寧腿綜合癥。而服用抗抑郁藥、抗組胺劑、鋰等藥物都能引發(fā)不寧腿綜合癥的副作用。不寧腿綜合癥一直與鐵和維生素B不足、特別是葉酸的不足聯(lián)系在一起，所以與醫(yī)生談?wù)撎岣哌@些營養(yǎng)的攝入。
Treatment for restless leg syndrome usually involves taking one of several drugs developed for Parkinson's, such as pramipexole, ropinirole, L-dopa/carbidopa, bromocriptine, and pergolide, all of which have been shown to reduce or eliminate the muscle jerks. Some doctors prescribe Clonazepam, a benzodiazepine, to help people sleep more deeply.
不寧腿綜合癥的治療通常都包括服用幾種用來治療帕金森氏病患的藥物，比如：普拉克索、羅匹尼羅、左旋多巴/卡比多巴、溴麥角環(huán)肽和培高利特，所有的這些藥物都表明可以減輕或消除肌肉抽搐。一些醫(yī)生開出氯硝安定（一種苯二氮）來幫助人們睡得更深。
9、As suggested by its name, PLMD is an involuntary movement disorder. (An older name, nocturnal myoclonus, is rarely used anymore.) People with this problem experience sudden, involuntary leg movements during the night, such as kicking or jerking. The difference between this and restless leg syndrome is that, unless the kicking wakes you up, you don't know you're doing it. You don't experience the tingling and discomfort that leads you to consciously move your legs, as with restless leg syndrome. At least 80 percent of people with restless leg syndrome have PLMD, but the reverse isn't true.
9、就像他的名字所暗示的，周期性肢體運(yùn)動障礙是一種無意識的運(yùn)動失調(diào)。（它的舊名字夜間肌肉抽動已經(jīng)很少使用了。）有這一問題的人在夜間會經(jīng)歷突然無意識的腿部運(yùn)動，比如踢或痙攣。它和不寧腿綜合癥的區(qū)別是，除非踢的動作讓你醒來，你不會知道你這么做了。你不會像不寧腿綜合癥患者那樣，經(jīng)歷麻刺等不舒服的感覺，讓你有意識的移動雙腿。至少80%的患有不寧腿綜合癥的人患有周期性肢體運(yùn)動障礙，但反過來就不正確了。
What to do: See a doctor, who will likely first check you for underlying conditions related to PLMD. Diabetes, thyroid disorders, anemia, and a number of other conditions can cause PLMD. If you do have another condition, the doctor will treat it and see if the PLMD goes away. The next step is to control the involuntary movements with medication. Drugs that suppress muscle contractions work well for preventing PLMD. The doctor may also prescribe medication to help you sleep more deeply, with the idea of preventing the involuntary movements from keeping you in light sleep.
怎么做：看醫(yī)生，他會首先檢查潛在的與周期性肢體運(yùn)動障礙相關(guān)的情況，糖尿病、甲狀腺機(jī)能障礙、貧血和一些其他疾病會導(dǎo)致周期性肢體運(yùn)動障礙。如果你確實(shí)有其他疾病，醫(yī)生將會治療它并觀察周期性肢體運(yùn)動障礙是否會消失。下一步就是用藥物來控制無意識的運(yùn)動。抑制肌肉收縮的藥物可以有效的阻止周期性肢體運(yùn)動障礙。醫(yī)生可能還會給你開那種能幫你睡得更深的藥，思想來源于防止無意識運(yùn)動，從而讓你不再處于輕度睡眠狀態(tài)。
10、A catch-all term for the inability to fall or stay asleep, insomnia is -- as sufferers know -- a very serious problem. It's insomnia whenever something, whether it's physical pain, anxiety, or an underlying condition, prevents you from falling asleep within a reasonable amount of time or staying asleep long enough to achieve a good night's sleep.
10、對不能進(jìn)入或保持睡眠狀態(tài)的一個籠統(tǒng)的稱謂是失眠——就像患者們知道的——是一個嚴(yán)重的問題。不管是身體的疼痛、焦慮或者潛在的情況使你在適當(dāng)?shù)臅r間內(nèi)不能入睡或不能保持睡眠狀態(tài)足夠長的時間進(jìn)而進(jìn)入安穩(wěn)的睡眠狀態(tài)，這就是失眠。
What to do: Talk to experts about insomnia, and you'll be told to practice good "sleep hygiene." What this means is that you need to take your insomnia seriously and look at your sleep habits and physical surroundings to see what might be preventing you from sleeping well. Start with your evening habits: What do you do in the hours before bed? Eliminate late-night eating, drinking, and computer use and your chances of falling asleep quickly and sleeping soundly are much greater. Use the last hour before bed to do things that relax you, like taking a warm bath, meditating, or reading.
怎么做：跟專家談你的失眠，他會告訴你保持良好的睡眠衛(wèi)生。這意味著你需要認(rèn)真的對待你的失眠問題，并檢查你的睡眠習(xí)慣和外在的環(huán)境來確定可能妨礙你睡眠良好的因素。先從睡眠習(xí)慣開始：上床前的幾個時間內(nèi)你在做什么？深夜不要吃東西、不要喝東西、不玩電腦，這樣你快速進(jìn)入和保持舒適的睡眠狀態(tài)的機(jī)率就會更大。在上床前的一小時里做些可以讓你放松的事情，比如洗個溫水浴、冥想或者讀書。
Next take a look at your bedroom. Is it completely dark? If not, find the light sources and eliminate them. This might mean taking big steps, like hanging light-blocking shades, or small steps, like putting duct tape over the tiny lights in smoke alarms.
接著檢查你的臥室：它是不是徹底的黑暗？如果不是，找出光源并移除它。這也許意味著你要采取大的措施，像掛一個遮光的燈罩，或者小的步驟，比如用布基膠帶遮住煙霧報警器發(fā)出的微光。
Now consider noise. If a ticking clock disturbs you, buy one that doesn't tick, or use your phone. Turn clock radios and MP3 players to the wall and cover lighted screens. Lay in supplies of earplugs, eye masks, and anything else that helps screen out light as well as sound. Some people find a fan or white-noise machine is soothing and blocks out street noise. If you don't like wearing earplugs or an eye mask when you fall asleep, keep them on your bedside table in case you wake up later. Many people find they're more sensitive to light and sound in the middle of the night.
Experts also recommend using your bedroom only for sleeping and sex. If you've got papers strewn around or you bring your laptop to bed, you bring that stress with you when you go to sleep.
專家們還建議只有當(dāng)你睡覺和XX的時候才使用臥室。如果你的臥室里到處都是文件或者你把手提電腦帶到了床上，那你就等于是帶著那份壓力入睡的。
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