你是否经历过一段难以入眠的时期
Do you have a hard time falling or staying asleep?
尽管有机会享受充足睡眠了 你醒来时是否还会感到乏力
Are you waking up feeling unrefreshed despite having the chance to sleep adequately?
它是否对你的日常工作造成了负面影响呢
Is it having a toll on your daily tasks?
失眠患者将会感到
Insomnia sufferers will feel
烦躁 乏力 持续头痛
irritable, unenergized with costant headaches and
注意力不集中 记忆力下降
difficulties staying focused and remembering things.
失眠会影响生活质量 使生活变为一场漫长的煎熬
Insomnia will affect your quality of life, making it a constant struggle.
那么 到底什么是失眠呢
But what is insomnia?
失眠是由一系列因素引起的不充足
It’s a perception or complaint of inadequate or poor quality sleep,
或低质量的睡眠
due to a number of factors,
比如难以入眠
such as difficult in falling asleep,
经常在夜间醒来 很难再次入睡
waking up frequently during the night with difficulty returning to sleep,
早上醒来的很早
waking up too early in the morning,
还是没有质量的睡眠
or unrefreshing sleep.
这是由多方面因素造成的
This could be caused by various factors such as
譬如压力 消极 多虑
stress, depression, over-thinking,
药物治疗 其他的疾病
medication, other illnesses
或者只是不良的睡眠习惯
or just poor sleeping habits.
据疾病控制和预防中心所说
According to the Center for Disease Control and Prevention,
在美国有5至7千万的成年人
50 to 70 million adults in the US
患有睡眠障碍
suffer from sleeping disorders.
但是大脑内的生理机制是怎样的
But what happens to the brain?
约翰·霍普金研究小组的雷切尔·萨拉斯
Rachel Salas in a research team from John Hopkins
确定大脑差异与失眠有关
identified brain differences linked to insomnia.
他们在报告写到 在大脑皮质区
They report that people with chronic insomnia
慢性失眠者与睡眠良好的人相比
show more plasticity and activity
表现出更强的适应和行动能力
compared to good sleepers in the motor cortex region of the brain.
可塑性是适应不同的刺激和局面
Plasticity is the brazability to adapt and change to
并对此做出反应的能力
different stimuli and situations.
他们也发现
They also found that
在大脑的同一部位
there’s more excitability among neurons
神经细胞更敏感
in the same region of the brain.
这表明
This suggests that
失眠患者处于不断
insomniacs are in a constant state
加强信息处理状态
of heightened information processing
那也许会导致失眠
that may interfere with sleep.
他们希望他们的研究
They hope that their research
有助于对患者进行更准确的诊断和治疗
will help for a better diagnosis and treatment of insomnia.
另一个由德拉蒙德和马修·沃克领导的研究团队
Another research team led by Drummond and Matthew Walker
曾使用核磁共振成像
used Magnetic Resonance Imaging,
即MRI
or MRI,
来研究 白天缺乏注意力是如何
to study how the lack of concentration during the day
影响失眠患者的
can affect insomniacs.
他们的团队发现 失眠患者
The team found that insomnia sufferers
不会适时开启大脑中负责回忆的区域
did not properly turn on brain regions used for memory tasks.
没有关闭使大脑
And did not turn off the
胡思乱想的区域
mind-wandering region of the brain.
核磁共振成像扫描仪表明
The MRI scanner reveals that
失眠患者不能调节用于执行命令的
insomniacs could not modulate activity in brain regions
大脑区域的活动
used to perform tasks.
随着工作难度加大
As a task got harder,
在大脑的记忆网内
good sleepers could use additional resources
良好睡眠的人能使用附加资源
within the memory network of the brain,
失眠患者不能使用它们
while insomiacs could not use those additional resources.
这个研究提供了在大脑中的可测量异常
This study provides mesurable abnormalities in the brain
为未来的诊断和治疗
giving biological markers
提供了生物信息
for future diagnoses and treatments.
之前提到的
Reserchers previously mentioned
研究员提供的证据表明 失眠会影响大脑
provide evidence that insomnia does affect the brain.
不仅如此
And not only that,
它还会妨碍简单的日常工作
but it interferes with simple daily tasks.
虽然科学家们依旧不知道导致失眠的真正原因
Although there are scientists still don’t know the real reason why insomnia happens,
但最近的一项研究给未来的研究铺了一条道
current studies have provided the pathway for future research.
良好睡眠者的大脑与失眠者的大脑
Knowing the differences between a good sleeper’s brain
之间差异的发现
and a bad sleeper’s brain
将对未来患者的诊断和治疗产生很大的影响
will make a huge impact in future diagnoses and treatments for sufferers.
在那之前
Until then,
这些建议可以帮你提高你的睡眠质量
here’re some things you can do to improve your sleeping quality.
第一 确保你的卧室是安静 昏暗和凉爽的
One, make sure your bedroom is quiet, dark and cool.
第二 坚持有规律的作息时间表 包括周末
Two, stick to a regular sleep schedule. This includes the weekends.
第三 避免打瞌睡
Three, avoid naps.
如果你必须小憩 限制在三点前且时间在三十分钟内
If you must, limit it to 30 minutes before 3 p.m.
第四 避免在睡前做刺激性的活动和感到有压力
Four, avoid stimulating activity and stressful situations before bed time.
第五 不要在背光设施下阅读
Five, don’t read from a backlight device.
第六 限制咖啡因 酒精和尼古丁的摄入
Six, limit the consumption of caffeine, alcohol and nicotine.
记住 睡眠障碍归根于
Keep in mind: sleeping disorders can be caused by
焦虑 沮丧 药物治疗和疾病
anxiety, depression, medications, illnesses
以及其他所有不良睡眠习惯因素中
and all poor sleeping habits among other factors.
在你受失眠折磨之前
Before considering that you suffer from insomnia,
这些治疗方法能提高你的睡眠质量
the treatment of these factors can improve your sleep quality,
从而改善你的生活
thus improving your day.
你遭受过失眠之苦吗
Do you suffer from insomnia?
如果你回答“是” 它是如何影响你的日常生活呢
If so, how does it affect your daily routine?
你有能提高睡眠质量的建议吗
Do you have a suggestion that help improve your sleep?
如果有 在本页面底部留言 帮助其它读者吧
If so, come to the bottom of this page to help the readers.