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

Prevodilac: Ivana Korom Lektor: Milenka Okuka

Barem jedna od tri osobe će iskusiti neki oblik nesanice

in their lifetime.

tokom svog života.

Insomnia is when you consistently have difficulties either falling asleep,

To su istrajne poteškoće da se zaspi,

difficulties staying asleep

da se ostane u stanju spavanja

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

ili se samo ne osećate osveženo ili odmorno posle sna sledećeg dana.

Now, when sleep becomes difficult,

Sad, kada spavanje postane teško,

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

ima mnogo stvari kojima se ljudi, razumljivo, okreću za pomoć,

but not all of them work especially well.

ali ne rade sve od njih baš dobro.

[Sleeping with Science]

[Spavanje sa naukom]

For instance alcohol and THC,

Na primer, alkohol i THC,

which is the psychoactive component of cannabis,

što je psihoaktivna komponenta kanabisa,

are all popular options.

su sve popularne opcije.

However, both THC and alcohol

Međutim, i THC i alkohol

will ultimately make your insomnia and your sleep difficulties worse,

će samo pogoršati vašu nesanicu i probleme sa spavanjem,

rather than better.

umesto da ih poboljšaju.

Even melatonin will only increase your sleep quality,

Čak će i melatonin samo povećati kvalitet vašeg sna,

or what we call your sleep efficiency,

ono što zovemo efikasnošću sna,

by just a few percent.

samo za nekoliko procenata.

Thankfully, however,

Međutim, srećom,

there is a much more effective, drug-free approach

postoji daleko učinkovitiji pristup bez lekova

called Cognitive Behavioral Therapy for Insomnia,

koji se zove kognitivno bihejvioralna terapija za nesanicu,

or CBTI for short.

skraćeno, KBTN.

And by working with a clinician for several weeks --

U radu sa terapeutom tokom nekoliko nedelja -

which you can do online, by the way --

što, inače, možete i onlajn da radite -

the therapy helps change your habits,

terapija pomaže u promeni navika,

your beliefs

uverenja

and your general stress around this thing called sleep.

i opšteg stresa u vezi sa spavanjem.

And there are now many studies

Sada postoje mnoge studije

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

koje su pokazale da je KBTN kratkoročno jednako učinkovita

in the short term.

kao tablete za spavanje.

Yet CBTI has no negative side effects,

Ipak, KBTN nema negativnih nuspojava,

unlike sleeping pills.

za razliku od tableta.

In addition, after you stop working with your therapist,

Pored toga, kada završite rad sa terapeutom,

the sleep benefits can last for years later.

poboljšanja u spavanju mogu trajati godinama.

CBTI is now, in fact, so powerful

U stvari, KBTN je toliko moćna

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

da prvo nju preporučujemo u lečenju nesanice

and it allows you to regain your confidence

jer dozvoljava da povratite samopouzdanje

in the ability to sleep well each and every night.

u sposobnost da svake noći dobro spavate.