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

譯者: Xinran Yi 審譯者: Yi-Ping Cho (Marssi)

至少有三分之一的人

在一生中有過失眠的經歷

in their lifetime.

Insomnia is when you consistently have difficulties either falling asleep,

失眠就是當你持續有入睡困難

difficulties staying asleep

或無法一直沉睡

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

或者，隔天一覺醒來 沒有消除疲倦的感覺

Now, when sleep becomes difficult,

每當入睡變得困難

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

我們通常會使用一些事物助眠

but not all of them work especially well.

但並不是每一種都管用

[Sleeping with Science]

【科學與睡眠】

For instance alcohol and THC,

舉個例子，酒精和四氫大麻酚

which is the psychoactive component of cannabis,

即大麻的精神活性成分

are all popular options.

都是比較普遍的助眠用品

However, both THC and alcohol

但是，四氫大麻酚和酒精

will ultimately make your insomnia and your sleep difficulties worse,

最終只會讓失眠及睡眠困難加劇

rather than better.

而不是助眠

Even melatonin will only increase your sleep quality,

甚至褪黑激素也只會使你的睡眠品質

or what we call your sleep efficiency,

也就是我們說的「睡眠效率」

by just a few percent.

提高僅僅百分之幾

Thankfully, however,

不過幸好

there is a much more effective, drug-free approach

有一種效果更好 且不需要藥物的助眠方法

called Cognitive Behavioral Therapy for Insomnia,

叫做失眠的認知行為療法

or CBTI for short.

簡稱 CBTI

And by working with a clinician for several weeks --

接受臨床醫生治療幾個星期

which you can do online, by the way --

──也可以透過線上做治療──

the therapy helps change your habits,

該療法會改變你的習慣

your beliefs

你的信念

and your general stress around this thing called sleep.

以及你因睡眠這件事 產生的各種壓力

And there are now many studies

如今，有很多研究表明

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

CBTI 能在短時間內

達到安眠藥的效果

in the short term.

Yet CBTI has no negative side effects,

但 CBTI 没有任何副作用

unlike sleeping pills.

這點與安眠藥不同

In addition, after you stop working with your therapist,

此外，即使在你停止接受治療後

the sleep benefits can last for years later.

該療法對睡眠的益處還可以持續多年

CBTI is now, in fact, so powerful

事實上，CBTI 現在已經十分強大

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

是我們推薦治療失眠方法的首選

and it allows you to regain your confidence

它還可以讓你藉由夜夜好眠

in the ability to sleep well each and every night.

而重拾自信