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TED原聲跟讀筆記II害怕失眠，才會(huì)導(dǎo)致失眠

筆記視頻版

1??原文

2??譯文

一、原文

What keeps you up at night? Pondering deep questions? Excitement about a big trip? Or is it stress about unfinished work, an upcoming test, or a dreaded family gathering? For many people, this stress is temporary, as its cause is quickly resolved.But what if the very thing keeping you awake was stress about losing sleep? This seemingly unsolvable loop is at the heart of insomnia, the world’s most common sleep disorder.

Almost anything can cause the occasional restless night - a snoring partner, physical pain, or emotional distress.And extreme sleep deprivation like jetlag can throw off your biological clock, wreaking havoc on your sleep schedule. But in most cases, sleep deprivation is short-term. Eventually, exhaustion catches up with all of us.

However, some long-term conditions like respiratory disorders, gastrointestinal problems, and many others can overpower fatigue.And as sleepless nights pile up, the bedroom can start to carry associations of restless nights wracked with anxiety. Come bedtime, insomniacs are stressed. So stressed their brains hijack the stress response system, flooding the body with fight-flight-or-freeze chemicals.

Cortisol and adrenocorticotropic hormones course through the bloodstream, increasing heart rate and blood pressure, and jolting the body into hyperarousal. In this condition, the brain is hunting for potential threats, making it impossible to ignore any slight discomfort or nighttime noise.

And when insomniacs finally do fall asleep, the quality of their rest is compromised. Our brain’s primary source of energy is cerebral glucose, and in healthy sleep, our metabolism slows to conserve this glucose for waking hours. But PET studies show the adrenaline that prevents sleep for insomniacs also speeds up their metabolisms.

While they sleep, their bodies are working overtime, burning through the brain’s supply of energy-giving glucose. This symptom of poor sleep leaves insomniacs waking in a state of exhaustion, confusion, and stress, which starts the process all over again.

When these cycles of stress and restlessness last several months, they’re diagnosed as chronic insomnia. And while insomnia rarely leads to death, its chemical mechanisms are similar to anxiety attacks found in those experiencing depression and anxiety. So suffering from any one of these conditions increases your risk of experiencing the other two.

Fortunately, there are ways to break the cycle of sleeplessness. Managing the stress that leads to hyperarousal is one of our best-understood treatments for insomnia, and good sleep practices can help rebuild your relationship with bedtime. Make sure your bedroom is dark and comfortably cool to minimize “threats” during hyperarousal.

Only use your bed for sleeping, and if you’re restless, leave the room and tire yourself out with relaxing activities like reading, meditating, or journaling. Regulate your metabolism by setting consistent resting and waking times to help orient your body’s biological clock.

Only use your bed for sleeping, and if you’re restless, leave the room and tire yourself out with relaxing activities like reading, meditating, or journaling. Regulate your metabolism by setting consistent resting and waking times to help orient your body’s biological clock.

This clock, or circadian rhythm, is also sensitive to light, so avoid bright lights at night to help tell your body that it’s time for sleep. In addition to these practices, some doctors prescribe medication to aid sleep, but there aren’t reliable medications that help in all cases.

And over-the-counter sleeping pills can be highly addictive, leading to withdrawal that worsens symptoms. But before seeking any treatment, make sure your sleeplessness is actually due to insomnia. Approximately 8% of patients diagnosed with chronic insomnia are actually suffering from a less common genetic problem called delayed sleep phase disorder, or DSPD.

People with DSPD have a circadian rhythm significantly longer than 24 hours, putting their sleeping habits out of sync with traditional sleeping hours. So while they have difficulty falling asleep at a typical bedtime, it’s not due to increased stress. And given the opportunity, they can sleep comfortably on their own delayed schedule.

Our sleeping and waking cycle is a delicate balance, and one that’s vital to maintain for our physical and mental wellbeing. For all these reasons, it’s worth putting in some time and effort to sustain a stable bedtime routine, but try not to lose any sleep over it.

二、譯文

是什么導(dǎo)致你晚上睡不著？思考某些深刻的問(wèn)題？為旅行感到興奮？或者是因?yàn)楦鞣N壓力，來(lái)自未完成的工作的、即將來(lái)臨的考試的、或是來(lái)自可怕的家庭聚會(huì)的壓力？對(duì)很多人來(lái)說(shuō)，這種壓力是暫時(shí)的。

因?yàn)閴毫?lái)源很快便會(huì)消失。但是，如果那個(gè)導(dǎo)致你失眠的原因正是害怕失眠的壓力呢？這個(gè)看似無(wú)法解決的死循環(huán)是失眠的核心，世界上最常見(jiàn)的睡眠問(wèn)題。幾乎任何事情都可以造成一個(gè)不眠之夜：一個(gè)打呼嚕的同伴，身體上的疼痛，或者情緒上的困擾。

還有，像極端剝奪睡眠時(shí)差，還可以打亂你的生物鐘，破壞你的睡眠時(shí)間表。但是在大多數(shù)的情況下，睡眠剝奪是暫時(shí)的。最終，疲勞會(huì)打敗任何人?？墒且恍╅L(zhǎng)期的癥狀，比如呼吸系統(tǒng)疾病，腸胃問(wèn)題，還有很多其他原因，都給予疲勞打敗我們的機(jī)會(huì)。

隨著不眠之夜越來(lái)越多，臥室開(kāi)始與那些未眠夜關(guān)聯(lián)起來(lái)，被焦慮所充斥。每到睡覺(jué)時(shí)間，失眠患者便會(huì)感到壓力。由于壓力太大，患者的大腦開(kāi)始干涉人體壓力反應(yīng)系統(tǒng)的運(yùn)作，在人體產(chǎn)生大量抗擊-逃避-或靜止的化學(xué)物質(zhì)。

皮質(zhì)醇和促腎上腺皮質(zhì)激素在血液中流動(dòng)，提高心率和血壓，以及刺激身體進(jìn)入過(guò)度清醒的狀態(tài)。在這樣的情況下，大腦搜索潛在的威脅，讓大腦無(wú)法忽視任何不適或者噪音。

當(dāng)失眠患者最終睡著了，他們的睡眠質(zhì)量已受到影響。我們大腦最主要的能量來(lái)源是腦葡萄糖， 在健康的睡眠中，我們的新陳代謝放緩，以保存腦葡萄糖供我們清醒時(shí)使用。但是，PET (正電子發(fā)射斷層掃描) 研究顯示，防止失眠患者睡眠的腎上腺素同樣也加速他們的新陳代謝。

當(dāng)他們睡覺(jué)時(shí)，他們的身體還在加班，消耗腦葡萄糖的能量。睡眠不好的癥狀使得失眠患者在疲憊，困惑和充滿(mǎn)壓力的狀態(tài)下醒過(guò)來(lái)，這個(gè)過(guò)程一晚又一晚的重復(fù)。

當(dāng)壓力和疲勞的循環(huán)持續(xù)幾個(gè)月后，他們會(huì)被診斷為慢性失眠癥。雖然失眠癥很少導(dǎo)致死亡，但它的化學(xué)機(jī)制與焦慮發(fā)作時(shí)產(chǎn)生的抑郁和焦慮的化學(xué)機(jī)制很相似。所以患上這些癥狀中的任何一種，會(huì)提高你患上另外兩種癥狀的風(fēng)險(xiǎn)。

幸好，是有方法可以打破失眠的循環(huán)。管理導(dǎo)致高度覺(jué)醒的壓力，是我們知道已知的治療失眠的方法之一，而且好的睡眠習(xí)慣可以重建你的睡眠時(shí)間。確保你的臥室足夠黑暗和涼爽，讓高度覺(jué)醒中的“危險(xiǎn)”達(dá)到最小。

你的床只用來(lái)睡覺(jué)，如果你睡不著，離開(kāi)臥室，做一些放松的活動(dòng)讓自己疲勞，比如閱讀，冥想，或者寫(xiě)日記。通過(guò)設(shè)置一致的休息和清醒時(shí)間調(diào)節(jié)你的新陳代謝，幫助適應(yīng)你身體的生物鐘。

這生物鐘，或者生理節(jié)奏，對(duì)燈光也很敏感，所以在晚上要避免亮光，有助告訴你的身體 現(xiàn)在是睡覺(jué)時(shí)間。除了這些方法外，一些醫(yī)生會(huì)開(kāi)有助睡眠的處方藥物，但是沒(méi)有可靠的藥物能夠解決所有的問(wèn)題。

而且非處方藥很容易讓人上癮，導(dǎo)致依賴(lài)藥物使得癥狀更糟糕。但是在尋求任何治療方法前，確保你的失眠是由失眠癥造成的。大約8%被診斷為慢性失眠的病人，實(shí)際上患有不常見(jiàn)的遺傳問(wèn)題，被稱(chēng)為延遲睡眠期障礙，或者DSPD。

患有延遲睡眠期障礙的病人，他們的晝夜規(guī)律明顯長(zhǎng)于正常的24小時(shí)，導(dǎo)致了他們的睡眠習(xí)慣與傳統(tǒng)的睡眠時(shí)間上的不一致。所以他們?cè)谕ǔ５乃X(jué)時(shí)間很難入睡，這不是因?yàn)閴毫Φ脑黾印Ｈ绻o予他們適合自己的睡眠時(shí)間表，他們可以非常舒服地睡覺(jué)。

我們的睡眠和清醒的周期是一個(gè)微妙的平衡，這個(gè)平衡對(duì)于維護(hù)我們身心健康非常重要。因?yàn)樗械倪@些原因，值得付出一些時(shí)間和努力，來(lái)維持一個(gè)穩(wěn)定的睡眠習(xí)慣，并努力減少失眠。