健康衛(wèi)生 - 健康：睡不好？老失眠？
這些可能就是導(dǎo)致你失眠的真相
圖文： 網(wǎng)絡(luò) 編輯： 小絲
Sleep difficulties are a common problem for millions of adults. Even if you can get to sleep, you might have trouble staying asleep. Does this sound familiar? You drift off to dreamland, but find yourself wide awake at 3 a.m., or maybe you wake up every few hours throughout the night. Adequate sleep is supposed to leave you feeling refreshed and ready to start your day. But if your sleep is interrupted, you’re likely to feel fatigued and sleepy the next day. So what gives? There are several factors that may interfere with getting your zzz’s including the following:
數(shù)百萬(wàn)成年人受到睡眠問(wèn)題的困擾。即使你能夠睡著，往往也可能睡不沉。聽起來(lái)很耳熟?你睡著了，結(jié)果凌晨三點(diǎn)又醒了，或者你每隔幾個(gè)小時(shí)就會(huì)醒一次。充足的睡眠理應(yīng)讓你軟然一新，并使你為新的一天做好準(zhǔn)備。但如果你的睡眠質(zhì)量不高，第二天你就會(huì)感到疲勞和昏昏欲睡。這到底是什么造成的呢?下面列出了幾點(diǎn)會(huì)影響你正常睡眠的原因：
1. Too much caffeine:
攝入了過(guò)多的咖啡因：
You probably already know caffeine is a stimulant and can affect your ability to fall asleep. But it can also lead to poor quality sleep including waking up in the middle of the night. Caffeine has a three to five-hour half-life, which means it takes your body that many hours to get rid of half the caffeine you consumed. The bottom line is you may feel the effects of caffeine several hours after you consume it. Keep in mind, energy drinks, cola, chocolate and certain teas also contain caffeine. Your best bet is to avoid caffeine about six hours before bed.
你可能已經(jīng)知道咖啡因是一種刺激物且能防止你打瞌睡。但是它同樣會(huì)造成睡眠質(zhì)量不佳，會(huì)讓你睡到半夜就清醒?？Х纫虻陌胨テ谕ǔＳ?-5個(gè)小時(shí)，這意味著如果你攝入了咖啡因就需要這么長(zhǎng)的時(shí)間來(lái)排出其中的一般。結(jié)果是，攝入咖啡的幾個(gè)小時(shí)后你仍能感受到咖啡因的效力。要記住功，能性飲料、可樂(lè)、巧克力、還有特定的茶葉都含有咖啡因，睡前大約六小時(shí)就最好不要碰還有含有咖啡因的食物。
2. Stress:
壓力：
Stress and lack of sleep seem to go hand in hand. If you’re stressed, it can be hard to sleep well and may lead to middle of the night insomnia. When you don’t get enough sleep, that can also lead to more stress and it becomes a vicious cycle. According to the American Psychological Association, adults who get less than eight hours of sleep each night report higher levels of stress symptoms than those who sleep longer. Although it can be easier said than done, it’s important to unwind and unplug before bed.
壓力和缺覺(jué)從來(lái)都是一起來(lái)的。如果你感到壓力大，那么晚上就睡不好，會(huì)半夜失眠。你睡不好，又會(huì)覺(jué)得壓力很大，然后就造成惡性循環(huán)。按照美國(guó)心理學(xué)協(xié)會(huì)的研究表明，每天誰(shuí)不滿8個(gè)小時(shí)的成人比每天能睡的滿8個(gè)小時(shí)或是更長(zhǎng)的成人，感覺(jué)到更大的壓力。盡管說(shuō)的比做的容易，但是睡前的放松會(huì)讓你有好的睡眠。
3. Sleep environment:
睡覺(jué)的環(huán)境：
Your sleep environment can contribute to poor sleep. For example, loud noises can jolt you from a sound sleep or light peeking through the shades can wake you. Fortunately, there are ways to make your bedroom more sleep-friendly. Invest in a quality mattress and comfy bedding and consider keeping your bedroom cool, which most people find helps sleep. Make sure your curtains are heavy enough to block out sunlight and use a white noise machine or earplugs to block sounds from outside.
睡覺(jué)的環(huán)境也可能是糟糕睡眠的原因。突如其來(lái)的噪音會(huì)把你從沉睡中吵醒，或是昏暗中的出現(xiàn)的光線也會(huì)讓你醒來(lái)。幸運(yùn)的是，這里我們提供了幾個(gè)營(yíng)造睡眠環(huán)境的妙招。下點(diǎn)血本買個(gè)質(zhì)量好的床墊和舒適的床上用品，保證臥室清涼，很多人都發(fā)現(xiàn)這樣對(duì)于睡眠很管用。窗簾要夠厚且保證遮光，用白噪音發(fā)生器或是耳塞來(lái)組個(gè)外來(lái)噪音。
4. An aching back:
背痛：
Back pain can disrupt sleep and leave you struggling to find a comfortable position. If you have chronic back pain, it’s important to treat the underlying cause. Also, your sleep position can make a big difference in your comfort level. The right position for you may depend on whether your upper or lower back ache. To take the pressure off your back, the Mayo Clinic recommends sleeping on your side with your knees slightly pulled up towards your chest with a pillow between your knees.
背痛會(huì)打斷你的睡眠，你在床上輾轉(zhuǎn)反側(cè)就為找到一個(gè)舒服的姿勢(shì)睡覺(jué)。如果你患有慢性背部疼痛，那么你很有必要去查出潛在原因。其次，不同疼痛程度，睡覺(jué)的姿勢(shì)也大有講究，正確的睡覺(jué)姿勢(shì)取決于你是上背部疼還是下背部疼。為了減輕你背部的壓力，Mayo診所推薦側(cè)睡姿勢(shì)，且膝蓋朝胸部彎曲，在膝蓋間夾一個(gè)枕頭的睡覺(jué)姿勢(shì)。
5. Hormones:
荷爾蒙：
Your hormones play a role in several functions including sleep. When there is an imbalance or a fluctuation, shifting hormones can contribute to sleep disturbances. A woman’s menstrual cycle, pregnancy, perimenopause and menopause often cause hormonal changes that may affect their quality of sleep. For example, decreased estrogen can lead to hot flashes, which wake you up at 2 a.m. You can’t always control your hormones, but you can make your environment conducive for sleep, unwind before bed and stick to the same sleep schedule. If those strategies don’t help, talk with your doctor. Hormonal replacement therapy or additional treatment may be an option.
你的荷爾蒙有諸多功能，其中就包括睡覺(jué)。如果荷爾蒙分泌不平衡或是有波動(dòng)，則會(huì)造成你的睡眠紊亂，婦女的經(jīng)期，懷孕，停經(jīng)，還有更年期通常都會(huì)造成體內(nèi)荷爾蒙變化從而影響睡眠質(zhì)量。比如，雌性激素分泌的降低會(huì)導(dǎo)致潮熱，讓你在半夜兩點(diǎn)醒來(lái)。你不能控制自己的荷爾蒙，但你可以創(chuàng)造一個(gè)利于睡眠的環(huán)境，身體放松，并堅(jiān)持規(guī)律的作息。如果以上都不管用，那就要去看醫(yī)生，荷爾蒙代替治療或者其他的附加治療都是可供選擇的。
6. Alcohol:
酒精：
If you enjoy a cocktail before bedtime, you know alcohol may help you get to sleep. But the bad news is it actually can interfere with your quality of sleep. As the alcohol metabolizes and the effects wear off, it prevents deep sleep, which causes restless sleep throughout the night. Consider limiting alcohol a few hours before you hit the sack.
如果你喜歡睡前來(lái)杯雞尾酒，你應(yīng)該知道它能讓你更容易入睡。但壞消息是，酒精會(huì)影響你的睡眠質(zhì)量。隨著酒精在體內(nèi)進(jìn)行新陳代謝并逐漸被消耗殆盡，它會(huì)妨礙你進(jìn)入深度睡眠，這會(huì)讓你一晚上都睡不安穩(wěn)。要保證好的睡眠質(zhì)量，那么在睡前幾小時(shí)最好不要飲酒。
7. Eating too late:
吃的太晚：
A light midnight snack may be fine, but a heavy meal too close to bedtime may leave you tossing and turning during the night. Eating large portions before you turn in for the night can lead to indigestion and acid reflux. If you want a snack before bed, keep it light and stay away from spicy and greasy foods.
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制作日期：2017.04.09.
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