半夜醒來睡不著怎麼辦？

12 人贊了文章

We』ve all been there: You fall asleep just fine after a long day of work, but at around 2 a.m., something happens. You』re suddenly wide awake, and no matter how many sheep you count or glasses of warm milk you down, nothing seems to get you back to bed. While most people associate insomnia with the inability to fall asleep in the first place, it also applies to people who find themselves unable to fall back to sleep after waking up in the middle of the night.

我們都有過這樣的經歷：在繁忙的一天過後，我們倒床就睡，可是到半夜兩點，這種狀況就出現了，你突然間變得異常清醒，不論你數了多久的羊或喝了多少熱牛奶，都沒有任何的作用。很多人將失眠和入睡困難聯繫在一起，其實半夜出現的入睡困難也屬於失眠癥狀之一。

According to the American Academy of Sleep Medicine, 30 to 35 percent of U.S. adults experience "brief symptoms" of insomnia, while 10 percent suffer chronically, with symptoms three or more times a week for at least three months. Though some severe cases may prompt a visit to the doctor, the occasional occurrence can be helped with these five science-backed tips.

根據美國睡眠醫學學會，美國30%-35%的成人都經歷過失眠的「短暫癥狀」，有10%是長期失眠者，他們一周失眠三次或三次以上，歷時至少三個月。雖然嚴重失眠可能會需要進行治療，但如果癥狀不是很明顯的話，以下五種科學小貼士就可以幫你解除失眠帶來的困擾。

1. PUT THE CELLPHONE AWAY.

不要玩手機

When you』re trying to fall back to sleep in the middle of the night, one of the biggest obstacles in your way is light. This is especially true when it comes to that blue light from your smartphone shining right into your eyes. "Electronic devices emit light that can keep you up—especially the ones you hold closer to your face, like a mobile device," W. Christopher Winter, director of the Martha Jefferson Sleep Medicine Center, toldMen』s Health.

當你嘗試在半夜入睡時，最大的障礙之一就是光線，尤其是智能手機裡面發出的藍光。「電子設備發出的光會讓你睡不著--尤其是你放在你臉部附近的設備，如手機，」美國瑪莎傑弗遜醫院睡眠醫學中心 主任W.克里斯多夫.溫特告訴男性健康網站。

The temptation to scroll through social media or a few news sites when you can』t sleep can be hard to resist, but yielding to it can turn a 15-minute sleep interruption into an entire night lost. Do your brain a favor and leave the phones, tablets, and e-readers off.

很多人在睡不著都忍不住要去看一下社交媒體或瀏覽網頁，但這正是讓十五分鐘的失眠變成一整晚都睡不著的原因。不要玩手機、平板電腦和電子書，讓大腦休息一下吧！

2. IGNORE THE CLOCK.

別去看鐘

While you』re ignoring newsfeeds and social media, you』re going to want to stay away from your smartphone』s clock, too. In fact, don』t worry at all about the time when you』re trying to fall back to sleep, because it』s only going to increase your stress.

雖然你不會去看新聞和社交媒體了，你還需要遠離一件事物，對，那就是是你手機上的時鐘。實際上，在嘗試接覺時你不需要考慮時間，因為這隻會徒增壓力。

Think about it: If you need to be up for work at 6 a.m., and you randomly woke up at 4 a.m., you』re likely going to do the classic, 「Well if I fall asleep now, I』ll get two more hours of sleep before my alarm goes off.」 Then what happens? Nothing. Then you set another deadline, and chances are you』ll get nowhere with that, too. Soon it』s 5:59 a.m. and you』re still awake, thanks to all the undue stress you put on your body to fall back asleep by a certain time.

想想如果你需要在早上六點醒來去上班，可是你半夜四點還沒有睡著，你將走老路子，思考一下，如果我現在睡著了，在鬧鐘響之前，我可能還能睡兩個小時。接下來會發生什麼情況呢？什麼也不會發生。然後你又開始設置另外一個時間，很有可能你還是睡不著。馬上就到5:59，你還是睡不著，而這一切都是你想在某個時間段睡著所致。

"The problems occur when peoples minds start to race and they start to worry about things," neurologist Brian Murray told CBC Canada. "Looking at the clock will make people feel anxious about not falling back to sleep. That causes the body to release fight-or-flight hormones, which interfere with the sleep onset process."

神經學家布萊恩.默里告訴《加拿大廣播公司》稱：「這些問題是因為人們開始思考，開始焦慮才引起的，看時鐘會讓人產生睡不著的焦慮。這個行為讓我們的身體開始釋放戰鬥或逃走的激素，這將影響到入睡的過程。」

Don』t worry about the time—that』s already out of your control. Instead, concentrate on practical tips to solve the problem.

不要擔心時間，這儼然已經超出了你的控制範圍。你需要將精力集中在可以解決問題的實際方法上。

3. DON』T BE AFRAID TO GET UP.

不要擔心起床問題

Still can』t get back to sleep after 20 minutes? Well, it might to time to get up—for the moment, anyway. In an article for the Huffington Post, James Findley, Ph.D., clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania, recommended people get out of bed and do some light busy work after that initial waiting period.

在二十分鐘後還是無法起床？無論如何，你此刻可能需要一陣子才能起床。在《赫芬頓郵報》上的一篇文章中，賓夕法尼亞大學行為睡眠醫學項目醫療主任博士詹姆斯.芬德利推薦人們在等待一段時間後做一些輕鬆的工作。

Among the activities he recommends are stretching, light reading, or a puzzle—basically, do anything to get your mind off the fact that you can』t sleep, and with any luck, that will be exactly what you need to doze back off.

她推薦的項目包括拉伸、輕鬆閱讀或猜謎，基本上，你需要做任何讓你忘記睡不著的事情，如果幸運的話，這可能成為讓你成功接覺的關鍵。

4. DO SOME BREATHING EXERCISES.

做一些呼吸運動

A tense body likely won』t be falling asleep anytime soon, so you』ll want to make sure you』re actually relaxed while in bed. One way to accomplish this is to do some deep breathing—in through your nose and out of your mouth in a rhythmic cycle. According to Erich P. Voigt of New York University, you can also help lull your mind to sleep by repeating a common phrase or word—like 「relax」—in rhythm with your breathing.

身體處於緊張之中的人是不可能馬上入睡的，因此在床上時你必須確保自己已經得到了放鬆。其中一種方式就是做深呼吸，即有節奏的讓氣體穿過你的鼻子並從嘴巴呼出。紐約大學埃里希.P.沃伊特提出，在你呼吸的時候，你可以有節奏感地重複一個詞語或字，比如「放鬆」。

5. FOCUS ON WHAT RELAXES YOU.

將精力集中在能讓你放鬆的事上

Sleep experts Ilene M. Rosen and Shalini Paruthi both say that one of the keys to falling back to sleep in the middle of the night is to focus on mental images of whats most relaxing to you. For them, it was imagining themselves on a beach or back at a favorite family vacation spot. "I can feel the Sun』s warmth on my skin, I can hear the ocean waves. I can smell the saltiness of the sea," Paruthi said. This type of guided imagery—where you carefully imagine every detail of a favorite memory or activity to get your mind off your sleep woes—is also recommended by the National Sleep Foundation.

健康專家艾琳.M.羅斯和莎琳妮.派露西都表示，在半夜重新入睡的關鍵之一就是將精力集中在讓你放鬆的精神意象上，對於接覺困難者來說，這個方法也就是讓失眠者想像自己正在一個海灘或在一處他們最喜歡的度假地點中。「我能感覺太陽照射在我的皮膚上，我能聽到海浪的聲音，我能聞到海水的聞到。」派露西說道。在這種類型的引導想像的過程中，你可以仔細想像你最喜歡的回憶或運動中的每一個細節，從而忘記睡不著的煩惱，這也是國家睡眠基金會所推薦的方法。

For you, these images could be anything—thinking about a favorite movie, imagining yourself at a Yankees game, or remembering some of your favorite books. Its all about whatever memories or thoughts relax you. So instead of stressful newsfeeds or the mocking hands of a clock, your mind will be on a beach, in your favorite restaurant, or simply remembering the sights, sounds, and smells of a perfect day—and hopefully, youll be back to sleep before you know it.

對於你來說，它可以是任何的形象，它有可能是你最喜歡的電影，正身處在洋基隊一場比賽中的想像，或者你最喜歡的書。這些事物都跟放鬆的記憶或想法有關。你的頭腦中的形象可以是海灘、最喜歡的餐館，或者最完美一天的畫面、聲音和氣味，而不是讓人緊張的新聞和時鐘，在你想到這些事物之前，你很有可能早已睡著。

source：5 Scientific Tips for Getting Back to Sleep After You』ve Woken Up in the Middle of the Night