CNN中英双语新闻––如何治疗失眠困扰

Holiday stress. Work problems. Money concerns. Family issues — the worries that can keep you up at night are infinite. Develop a sleep debt from those worries, and you’ll pay a price in your ability to think, plan and manage your emotions.

节日的压力、工作上的问题、资金的担忧、家庭中的问题——让你夜不能寐的担忧是无限的。如果你因为这些担忧而欠下了睡眠债，那么你将为思考、计划和管理情绪的能力付出代价。

What to do?

要怎么做？

First, don’t reach for a sleeping aid to fix the problem, Dasgupta said.

Dasgupta说首席那我们不能依靠安眠药来解决问题。

“Sleep medications are seldom the solution for chronically poor sleep and impaired daytime functioning,” he said. “Long-term use of certain sleeping aids can lead to dependency, making users unable to sleep without pills, and there are withdrawal effects that impair cognition even after the drugs have been stopped.”

他说：“睡眠药物很少能解决长期睡眠不足和日间功能受损的问题。长期使用某些安眠药可能会导致依赖，让使用者在没有药物的情况下无法入睡。甚至在停药后也会产生影响认知能力的戒断效应。”

①chronically：

[krɒnɪkli]

慢性的

②impaire：

英 [ɪmˈpeə(r)] 美 [ɪmˈper]

损害;削弱

③cognition：

英 [kɒɡˈnɪʃn] 美 [kɑːɡˈnɪʃn]

认知;感知;认识

Instead, start with making sure that you don’t have an underlying illness or are taking a medication that might affect your ability to sleep.

相反的，首先要确保你没有潜在的疾病，或者正在服用可能影响睡眠的药物。

underlie：

英 [ˌʌndəˈlaɪ] 美 [ˌʌndərˈlaɪ]

构成…的基础;作为…的原因

“In addition to primary sleep disorders such as obstructive sleep apnea and insomnia, there are many other issues that can cause daytime fatigue, such as diabetes, heart disease and chronic pain issues,” Dasgupta said.

Dasgupta说：“除了阻塞性睡眠呼吸暂停和失眠等原发性睡眠障碍外，还有许多其他问题会导致白天疲劳，如糖尿病、心脏病和慢性疼痛。”

①disorder：

英 [dɪsˈɔːdə(r)] 美 [dɪsˈɔːrdər]

混乱;紊乱;疾病

②obstructive：

英[əbˈstrʌktɪv]美[əbˈstrʌktɪv]

阻碍;阻挠

③apnea：

美 [ˈæpniə]

呼吸暂停；窒息

④insomnia：

英[ɪnˈsɒmniə]美[ɪnˈsɑːmniə]

失眠

⑤fatigue：

英 [fəˈtiːɡ] 美 [fəˈtiːɡ]

劳累;厌倦

Then prioritize sleep — make it as important as eating, exercising, showering and all the other things you do on a daily basis.

然后让睡眠的优先级提升——让它和吃饭、锻炼、洗澡以及其他你每天要做的事情一样重要。

“Consider sleep to be a pillar of health,” Kolla said. “Make sure your bedroom environment is quiet, dark and comfortable. If you are consistently sleeping poorly and this is impacting your daytime functioning, consider speaking to a sleep specialist.”

Kolla说：“把睡眠视为健康的支柱。确保你的卧室环境安静、黑暗、舒适。如果你一直睡不好并且影响到了你白天的机能，请考虑把病情告诉睡眠专家。”

The American Academy of Sleep Medicine advises that if you’re an adult between the ages of 18 and 60, you are supposed to get seven or more hours of sleep each night. But according to the US Centers for Disease Control and Prevention, a third of US adults get fewer than seven hours of sleep per night.

美国睡眠医学学会建议，18岁到60岁之间的成年人每晚的睡眠时间要多于7个小时。但根据美国疾病控制和预防中心的数据，三分之一的美国成年人每晚睡眠时间少于7小时。

“We should set healthy sleep goals, including trying to go to bed at the same time most nights and aiming for seven to eight hours of sleep,” Knutson said. “Also, we should allow ourselves a transition period to unwind and relax between active wake and sleep.”

Knutson说：“我们应该制定健康的睡眠目标，包括我们应该在大部分的晚上尽量在同一时间上床，并争取睡7到8个小时。此外，我们应该给自己一个过渡期，让自己在主动醒来和睡眠之间宽衣放松。”

When it comes to all those worries, stress management expert Ackrill has some tips for coping: Don’t leave your mind to ruminate on something while you sleep — close the day by capturing what you need to remember in a list. Write down worries so you can dump them out before bed.

当谈到所有的担忧时，压力管理专家Ackrill有一些应对建议：不要让你的大脑在睡觉时思考一些事情——通过在列表中记录你需要记住的事情来结束一天。写下你的担忧，这样你就可以在睡前把它们丢掉。

“Recognize when you are layering worries and don’t beat yourself up,” she said. “Don’t worry about not sleeping or feeling worried. Instead, consider some sort of ‘active relaxation’ practice, such as breath work, progressive relaxation or meditation.”

她说：“当你把忧虑层层叠加时，要认识到这一点，不要自责。不要担心睡不着或焦虑。相反考虑一些‘主动放松’的练习，比如呼吸练习、渐进式放松或冥想。”

Practice positivity, but not the toxic version that is really denial, she added.

她补充说，要练习积极地练习，而不是抱有消极的否定态度。

翻译：老戴

编辑：老张

全网搜索：老戴讲英语

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