How to deal with your insomnia — and finally get to sleep | Sleeping with Science

Transcriber: Leslie Gauthier Reviewer:

At least one out of every three people will experience some form of insomnia

Translator: Rupesh Gautam Reviewer: Nirajan Thapa

आफ्नो जीवनकालमा प्रत्येक तीन जना मध्ये कम्तीमा एक जनाले कुनै प्रकारको

in their lifetime.

अनिद्रा भोगेको हुन्छ।

Insomnia is when you consistently have difficulties either falling asleep,

अनिद्रा भनेको तपाईंलाई नियमित रूपमा निदाउन हुने कठिनाई

difficulties staying asleep

निदाइरहन हुने कठिनाइ

or you just don’t feel refreshed or restored by your sleep the next day.

वा अर्को दिन उठेपछि तपाइँले पुनर्ताजगी या पुनर्स्थापित महसुस नगर्नु हो।

Now, when sleep becomes difficult,

जब सुत्न कठिनाइ हुन्छ,

there are many things that people understandably turn to for help,

मानिसहरू स्वाभाविक रुपमा मद्दतको लागि धेरै चीजहरुप्रति झुकाव राख्न पुग्छन्।

but not all of them work especially well.

तर सबैले राम्रैसँग काम गर्छन् भन्ने हुँदैन् ।

[Sleeping with Science]

[विज्ञानसँग निद्रा]

For instance alcohol and THC,

उदाहरणका लागि मदिरा र टि.एच.सि,

which is the psychoactive component of cannabis,

जुन गाँजामा पाइने मनोविज्ञानमा असर गर्ने तत्व हो,

are all popular options.

यी सबै लोकप्रिय विकल्पहरू हुन्।

However, both THC and alcohol

यद्यपि, दुबै टि.एच.सि र मदिराले

will ultimately make your insomnia and your sleep difficulties worse,

अन्ततः तपाईंको अनिद्रा र तपाईंको निद्राका कठिनाइहरूलाई सहज बनाउने भन्दा झन

rather than better.

खराब बनाउनेछन् ।

Even melatonin will only increase your sleep quality,

मेलाटोनिनले पनि निद्राको गुणस्तर वा,

or what we call your sleep efficiency,

जसलाई हामी तपाईंको निद्राको दक्षता भन्छौं,

by just a few percent.

लाई केही प्रतिशत मात्र बढाउँछ।

Thankfully, however,

तर शौभाग्यवश

there is a much more effective, drug-free approach

धेरै प्रभावकारी, औषधि-मुक्त एक तरिका छ,

called Cognitive Behavioral Therapy for Insomnia,

जसलाई संज्ञानात्मक व्यवहारिक अनिद्राको उपचार​ भनिन्छ​,

or CBTI for short.

वा संक्षेपमा सि.बि.टि.आइ​।

And by working with a clinician for several weeks --

​र ​​धेरै हप्तासम्म​ ​​एक चिकित्सक​सँग​ काम गर्दै​ ​--

which you can do online, by the way --

जुन तपाईं अनलाइन पनि गर्न सक्नुहुन्छ -​-

the therapy helps change your habits,

उक्त थेरापीले तपाईंको बानी,

your beliefs

तपाईंका विश्वास

and your general stress around this thing called sleep.

र निद्राका बारेमा तपाईंको तनावलाई परिवर्तन गर्न मद्दत गर्छ।

And there are now many studies

र अहिले धेरै अध्ययनहरू छन्

that have shown CBTI to be just as effective as sleeping pills

जसले छोटो समयमै सि.बि.टि.आइ लाई निद्राको औषधीजस्तै

in the short term.

प्रभावकारी देखाएका छन्।

Yet CBTI has no negative side effects,

यद्यपि, निद्राको औषधीको जस्तो सि.बि.टि.आइ का

unlike sleeping pills.

केही नराम्रा असरहरू छैनन्।

In addition, after you stop working with your therapist,

बरू तपाईंले आफ्नो चिकित्सकसँग काम गर्न छोडेपछि पनि

the sleep benefits can last for years later.

निद्राका फाइदाहरू वर्षौं पछिसम्म टिक्न सक्छन्।

CBTI is now, in fact, so powerful

वास्तवमा सि.बि.टि.आइ अहिले यति प्रभावशाली छ कि

that it is our first-line recommended treatment for insomnia,

यो अनिद्राको उपचारका लागि हाम्रो पहिलो रोजाई हो।

and it allows you to regain your confidence

र यसले तपाईंलाई हरेक रात राम्रोसँग सुत्ने तपाइँको आत्मविश्वास

in the ability to sleep well each and every night.

पुन: प्राप्त गर्ने अवसर दिन्छ।