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

翻译人员: Meiqi Jia 校对人员: Zizhuo Liang

至少三分之一的人在一生中会经历 某种形式的失眠。

in their lifetime.

Insomnia is when you consistently have difficulties either falling asleep,

失眠是指你一直难以入睡， 难以保持睡眠

difficulties staying asleep

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

或者发现睡眠并不会使 隔天的自己精力充沛。

Now, when sleep becomes difficult,

当睡眠变得困难时，

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

人们通常可以向很多方式求助，

but not all of them work especially well.

但是并非所有方法都有效。

[Sleeping with Science]

[科学睡眠]

For instance alcohol and THC,

例如酒精和四氢大麻酚—

which is the psychoactive component of cannabis,

大麻的神经活性成分， 都是很热门的选择。

are all popular options.

However, both THC and alcohol

但是，酒精和四氢大麻酚

will ultimately make your insomnia and your sleep difficulties worse,

最终会恶化你失眠和 入睡困难的状况，

rather than better.

Even melatonin will only increase your sleep quality,

即便是褪黑激素也只能很小程度上

or what we call your sleep efficiency,

改善你的睡眠质量， 也称为睡眠效率。

by just a few percent.

Thankfully, however,

there is a much more effective, drug-free approach

幸运的是，有一个更有效 且不含药物缓解失眠方法，

called Cognitive Behavioral Therapy for Insomnia,

名为失眠认知行为疗法，

or CBTI for short.

简称CBTI。

And by working with a clinician for several weeks --

通过与医生进行为期几周的 线上或线下的治疗，

which you can do online, by the way --

the therapy helps change your habits,

这种疗法有助于改变 你的习惯和信念

your beliefs

and your general stress around this thing called sleep.

以及所谓“睡眠” 给你带来的困扰。

And there are now many studies

并且现在很多研究都显示

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

在短期内， CBTI和安眠药一样有效。

in the short term.

Yet CBTI has no negative side effects,

但是与安眠药不同， CBTI没有副作用。

unlike sleeping pills.

In addition, after you stop working with your therapist,

此外，即便你停止与治疗师治疗，

the sleep benefits can last for years later.

这些对于睡眠的改善 将会维持到几年后。

CBTI is now, in fact, so powerful

CBTI是如此的强效，

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

I以至于现在被推荐为 治疗失眠症的一级用药，Y

and it allows you to regain your confidence

而且它让你重拾 每晚都睡得好的信心。

in the ability to sleep well each and every night.