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: Muhammaddiyor Sotvoldiyev Reviewer: Nazarbek Nazarov

Har uch kishidan kamida bittasi hayoti davomida “Insomnia”ni boshdan kechiradi.

in their lifetime.

Insomnia is when you consistently have difficulties either falling asleep,

Insomnia - bu doimiy ravishda uyquga ketishda qiynalish,

difficulties staying asleep

uxlab qolishga qiynalish

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

yoki ertasi kuni uyqudan keyin ham o’zingizni tetik va bardam his qilmaslik

Now, when sleep becomes difficult,

Endi uyqu qiyinlashganda,

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

Hozirda odamlar yordam so’rab murojat qiladigan judayam ko’p narsalar bor

but not all of them work especially well.

lekin ularning hammasi ham foyda bermaydi.

[Sleeping with Science]

[Sleeping with Science]

For instance alcohol and THC,

Masalan, spirtli ichimliklar va nashaning psixoaktiv komponenti bo’lgan THC larning

which is the psychoactive component of cannabis,

are all popular options.

barchasi mashhur variantlardir.

However, both THC and alcohol

Biroq, THC ham spirtli ichimliklar ham

oxir-oqibat sizdagi “insomnia” ni ham uyqu qiyinchiliklaringizni ham

will ultimately make your insomnia and your sleep difficulties worse,

yaxshilash o’rniga yomonlashtirib yuboradi.

rather than better.

Even melatonin will only increase your sleep quality,

Hatto melatonin ham uyqu sifatini faqatgina bir necha foizlarga yaxshilaydi.

or what we call your sleep efficiency,

by just a few percent.

Thankfully, however,

Biroq, yaxshiyamki,

there is a much more effective, drug-free approach

ancha samaraliroq va dori-darmonsiz usullar mavjud

called Cognitive Behavioral Therapy for Insomnia,

va u “Cognitive Behavioral Therapy for Insomnia” yoki qisqacha “CBTI” deb ataladi

or CBTI for short.

And by working with a clinician for several weeks --

Shifokor bilan bir necha hafta ishlab -- buni online amalga oshirish mumkin--

which you can do online, by the way --

the therapy helps change your habits,

Terapiya sizga odatlaringizni, fikrlaringizni

your beliefs

and your general stress around this thing called sleep.

va uyqu haqidagi tashvishlaringizni o’zgartirishga yordam beradi.

And there are now many studies

Hozirda CBTI qisqa muddatlik uyqu tabletkalaridek samarali ekanligini

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

ko’rsatadigan ko’plab tadqiqotlar amalga oshirilgan

in the short term.

Yet CBTI has no negative side effects,

Biroq, CBTI uyqu tabletkalaridan farqli o’laroq, salbiy ta’sir ko’rsatmaydi.

unlike sleeping pills.

Bundan tashqari,hatto terapevt bilan ishlashni to’xtatganingizdan so’ng ham,

In addition, after you stop working with your therapist,

the sleep benefits can last for years later.

uyqudagi yaxshilanishlar yillar davomida saqlanib qoladi

CBTI is now, in fact, so powerful

CBTI hozir shunchalik kuchliki,

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

Bu uyqusizlik uchun tavsiya etilgan birinchi davolash usulimiz,

and it allows you to regain your confidence

va bu sizga har kecha yaxshi uxlash qobiliyatiga bo’lgan ishonchingizni

in the ability to sleep well each and every night.

qayta tiklashga imkon beradi.