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What to Do When You Can’t Fall Asleep May Surprise You

題材：社會(huì)與生活類

出處：SA《科學(xué)美國(guó)人》

[1] We’ve all been there: lying in bed wide awake and desperately wondering how to get to dreamland. In fact, scientists say it’s pretty normal to have a little trouble falling asleep or staying asleep from time to time.

譯文【我們都有過(guò)這樣的經(jīng)歷：躺在床上完全醒著，絕望地想知道如何進(jìn)入夢(mèng)境。事實(shí)上，科學(xué)家表示，偶爾入睡或保持睡眠有點(diǎn)困難是很正常的。】

[2] “There’s this expectation that we should just go to sleep and stay sleeping for seven to eight hours,” says Roxanne Prichard, a neuroscientist at the University of St. Thomas, Minnesota. “That’s just not biologically supported with how humans sleep.”

譯文【明尼蘇達(dá)州圣托馬斯大學(xué)的神經(jīng)科學(xué)家羅克珊·普里查德說(shuō):“人們期望我們應(yīng)該睡覺(jué)，并保持7到8個(gè)小時(shí)的睡眠?！薄斑@與人類的睡眠方式不符?！薄?/p>

[3] While having trouble drifting off to sleep isn’t unusual, it still can be frustrating. Fortunately sleep experts are gaining an increasingly strong understanding of what’s happening in the brain during the process—and they say you can use that knowledge to increase your chances of catching some z’s, even when sleep feels elusive.

譯文【雖然難以入睡并不罕見(jiàn)，但它仍然會(huì)讓人沮喪。幸運(yùn)的是，睡眠專家對(duì)大腦在這個(gè)過(guò)程中發(fā)生的事情有了越來(lái)越深入的了解——他們說(shuō)，你可以利用這些知識(shí)來(lái)增加你睡個(gè)好覺(jué)的機(jī)會(huì)，即使你覺(jué)得難以入睡。

【重點(diǎn)詞匯】

drift off 慢慢地睡去

[4] “It’s very uncommon for people to be able to just transition from being awake and active to falling asleep right away,” says Kim Hutchison, a sleep medicine specialist at Oregon Health & Science University.

譯文【俄勒岡健康與科學(xué)大學(xué)的睡眠醫(yī)學(xué)專家金·哈奇森說(shuō):“很少有人能夠從清醒和活躍的狀態(tài)立即過(guò)渡到入睡的狀態(tài)?！薄?/p>

【重點(diǎn)詞匯】

transition /tr?n?z??(?)n/ n. 過(guò)渡

[5] Falling asleep is a big shift for your brain. When conditions are good, hitting the sack allows your brain activity to slow down and become more orderly, and your brain waves synchronize, Prichard says. This switch is governed in part by environmental cues, such as light or temperature. A hot summer night or a bright streetlamp seeping through the window can interfere. The process of nodding off can also be affected by your emotions.

譯文【入睡對(duì)你的大腦來(lái)說(shuō)是一個(gè)很大的過(guò)渡。普里查德說(shuō)，在條件良好的情況下，睡覺(jué)可以讓你的大腦活動(dòng)放慢速度，變得更加有序，你的腦電波也會(huì)與之同步。這種轉(zhuǎn)換在一定程度上受環(huán)境因素的影響，比如光線或溫度。炎熱的夏夜或從窗戶透進(jìn)來(lái)的明亮的路燈都會(huì)對(duì)此產(chǎn)生干擾。打盹的過(guò)程也會(huì)受到情緒的影響?！?/p>

【重點(diǎn)詞匯】

synchronize /?s??kr?na?z/ v. （使）同步

interfere /??nt??f??(r)/ v. 干涉

【6】“You need to feel both physically and psychologically safe to sleep,” Prichard says. “If there’s something that you are really worried about, if you are sleeping next to someone you don’t trust, if you’re worried that the newborn that you’re caring for might stop breathing, it’s going to be hard to fall asleep.”

譯文【“你需要在身體和心理上都感到安全才能睡覺(jué)，”普里查德說(shuō)?！叭绻阏娴暮軗?dān)心什么事情，或是如果你睡在一個(gè)你不信任的人旁邊，又或是如果你擔(dān)心你照顧的新生兒可能會(huì)停止呼吸，那么你就很難入睡。”】

【7】That’s why anxiety and stress are key culprits when people are unable to fall and stay asleep—and why relaxation is a crucial tool for easing into slumber. Hutchison and Prichard both say that the key, whether you’re struggling to sleep just as you’re heading to bed or after waking up in the middle of the night, is to limit the amount of time you spend lying awake fretting about not being asleep

譯文【這就是為什么焦慮和壓力是人們無(wú)法入睡和保持睡眠狀態(tài)的罪魁禍?zhǔn)?，也是為什么放松是進(jìn)入睡眠的關(guān)鍵工具。Hutchison和Prichard都說(shuō)，無(wú)論你是在上床睡覺(jué)的時(shí)候還是在半夜醒來(lái)后掙扎著入睡，關(guān)鍵是要限制你躺在床上為睡不著而煩惱的時(shí)間?！?/p>

【重點(diǎn)詞匯】

culprit /?k?lpr?t/ n. 引起問(wèn)題的事物

slumber /?sl?mb?(r)/ n. 睡眠

fret about為……煩惱

【8】“If you’re unable to fall asleep in what seems like or feels like 20 minutes or so, or you feel your body getting more amped up because you’re getting anxious that you’re not falling asleep, then I would recommend getting out of bed and sitting somewhere quietly with dim light and just relaxing, doing something boring,” Hutchison says.

譯文【Hutchison說(shuō):“如果你在20分鐘左右的時(shí)間內(nèi)無(wú)法入睡，或者你覺(jué)得自己的身體變得更加活躍，那是因?yàn)槟銓?duì)自己無(wú)法入睡感到焦慮，那么我建議你離開(kāi)床，坐在昏暗的燈光下安靜地放松，做一些無(wú)聊的事情?！薄?/p>

【重點(diǎn)詞匯】

amped up充滿活力的

【9】You could use the time to read, listen to calming music, drink some chamomile tea or do breathing exercises—anything that slows and comforts your body and mind, Hutchison and Prichard say. Avoid snacking, exercise and screens.

譯文【Hutchison和Prichard說(shuō)，你可以利用這段時(shí)間來(lái)閱讀，聽(tīng)一些平靜的音樂(lè)，喝一些甘菊茶或做一些呼吸練習(xí)——任何讓你的身心放松下來(lái)的事情。避免吃零食、鍛煉和看屏幕?！?/p>

【重點(diǎn)詞匯】

chamomile /?k?m?ma?l/ n. 甘菊

【10】It’s also important to resist the urge to fixate on worries, concerns or challenges, both experts say, especially in the middle of the night. Not only will those thoughts keep you awake, you also probably won’t make much progress on what’s keeping you up because your prefrontal cortex, a part of the brain that excels at planning and analysis, doesn’t get as much blood at night.

譯文【兩位專家都說(shuō)，抑制對(duì)憂慮、擔(dān)憂或挑戰(zhàn)的執(zhí)迷也很重要，尤其是在半夜。這些想法不僅會(huì)讓你保持清醒，而且可能也不會(huì)在讓你保持清醒的事情上取得多大進(jìn)展，因?yàn)槟愕那邦~皮質(zhì)，大腦中擅長(zhǎng)計(jì)劃和分析的部分，在晚上沒(méi)有那么多的血液供它運(yùn)作?！?/p>

【重點(diǎn)詞匯】

fixate on 專注于

【11】An emerging hypothesis suggests the brain isn’t well suited for cognitive processing in the wee hours, Prichard says. “The mind, after midnight..., is less equipped to problem-solve and more prone to find problems,” she explains. “It’s really easy to wake up in the middle of the night and freak yourself out about something that you could probably problem-solve more effectively later.”

譯文【Prichard說(shuō)，一個(gè)新出現(xiàn)的假設(shè)表明，大腦不太適合在凌晨進(jìn)行認(rèn)知處理?！拔缫惯^(guò)后……我們的大腦解決問(wèn)題的能力減弱，更容易發(fā)現(xiàn)問(wèn)題”，她解釋說(shuō)?！拔覀兒苋菀自诎胍剐褋?lái)，為一些本來(lái)可以更有效地解決的問(wèn)題而驚慌失措。”】

【重點(diǎn)詞匯】

prone to易于（受某事物影響或做某事）的

【12】Sleep aids and supplements, such as melatonin, are commonly used to fall asleep, but Prichard likes to advise people to use relaxation practices instead. “I want people to learn sleep skills, not pills,” she says.

譯文【人們通常使用褪黑素等助眠劑和補(bǔ)充劑來(lái)入睡，但普里查德喜歡建議人們用放松練習(xí)來(lái)代替?！拔蚁Ｍ藗儗W(xué)習(xí)睡眠技巧，而不是通過(guò)藥物，”她說(shuō)。】

【13】If basic relaxation strategies fail to calm your brain, both Prichard and Hutchison recommend cognitive-behavioral therapy for insomnia.

譯文【如果基本的放松策略不能讓你的大腦平靜下來(lái)，普里查德和哈奇森都建議用認(rèn)知行為療法來(lái)治療失眠。】

【重點(diǎn)詞匯】

insomnia /?n?s?mni?/ n. 失眠

【14】Even if your night’s rest is incomplete, avoid the urge to make up for it by sleeping in or napping the next day, Hutchison says, because that can backfire. To fall asleep more quickly the next night and get back on track, it’s important for your brain to crave sleep. “If you nap during the day, especially longer naps, then your brain gets little snippets of sleep and will be less likely to fall asleep quickly at bedtime,” she says.

譯文【Hutchison說(shuō)，即使你晚上沒(méi)有得到充分的休息，也不要急于在第二天睡個(gè)懶覺(jué)或打個(gè)盹來(lái)彌補(bǔ)，因?yàn)檫@樣做可能會(huì)適得其反。為了在第二天晚上更快入睡并回到正軌，你的大腦渴望睡眠是很重要的。她說(shuō):“如果你在白天小睡，尤其是長(zhǎng)時(shí)間的小睡，那么你的大腦就會(huì)得到一小段睡眠，在睡覺(jué)時(shí)就不太可能很快入睡?！薄?/p>

【重點(diǎn)詞匯】

backfire /?b?k?fa??(r)/ v. 產(chǎn)生事與愿違的不良（或危險(xiǎn)）后果

crave /kre?v/ v. 渴望

【15】Although Hutchinson and Prichard emphasize that occasional sleep struggles are normal, they recommend seeing a doctor if the situation continues or if it interferes with your ability to function during the day, which could indicate something physiological is at play. “In general, if you’re having problems falling asleep for three nights or more per week, then we would consider that problematic, but it also needs to interfere with your daytime functioning,” Hutchison says.

譯文【雖然哈欽森和普里查德強(qiáng)調(diào)，偶爾的睡眠困難是正常的，但他們建議，如果這種情況持續(xù)下去，或者如果它干擾了你白天的工作能力——這可能表明有生理因素在起作用?！耙话銇?lái)說(shuō)，如果你每周有三個(gè)晚上或更多的時(shí)間失眠，那么我們會(huì)認(rèn)為這是有問(wèn)題的，但它也會(huì)干擾你白天的工作，”Hutchison說(shuō)。】

【重點(diǎn)詞匯】

occasional /??ke???n(?)l/ adj. 偶爾的

【結(jié)構(gòu)分析】

讓步狀語(yǔ)從句：Although Hutchinson and Prichard emphasize…

賓語(yǔ)從句：that occasional sleep struggles are normal

條件狀語(yǔ)從句1：if the situation continues

條件狀語(yǔ)從句2：if it interferes with your ability to function during the day

非限制性定語(yǔ)從句：which could indicate something physiological is at play.

【16】For most sleep seekers, if something is keeping you up at night, it’s no help trying to force yourself to sleep. The best trick may be to simply preoccupy your mind until slumber comes naturally譯文【對(duì)于大多數(shù)尋求睡眠的人來(lái)說(shuō)，如果有什么事情讓你在晚上睡不著，強(qiáng)迫自己睡覺(jué)是沒(méi)有用的。最好的方法可能就是讓你的大腦集中注意力，直到你自然入睡?！?/p>

【重點(diǎn)詞匯】

preoccupy /pri??kjupa?/ v. 占據(jù) （某人的思緒）

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