所以，你失眠是因?yàn)橐韵履姆N原因？

Sleep difficulties are a common problem for millions of adults. Even if you can get to sleep, you might have trouble staying asleep. Does this sound familiar? You drift off to dreamland, but find yourself wide awake at 3 a.m., or maybe you wake up every few hours throughout the night. Adequate sleep is supposed to leave you feeling refreshed and ready to start your day. But if your sleep is interrupted, you’re likely to feel fatigued and sleepy the next day. So what gives? There are several factors that may interfere with getting your zzz’s including the following:

睡眠困難是數(shù)百萬成年人的普遍問題。即使你能入睡，你也可能難以保持睡眠。這聽起來熟悉嗎?你漸漸進(jìn)入夢鄉(xiāng)，卻發(fā)現(xiàn)自己凌晨3點(diǎn)就完全醒了?；蛘吣憧赡苷砻扛魩讉€(gè)小時(shí)就醒來一次。充足的睡眠會(huì)讓你感覺神清氣爽，為新的一天做好準(zhǔn)備。但是如果你的睡眠被打斷，你可能會(huì)在第二天感到疲勞和困倦。那么到底是為什么呢?有幾個(gè)因素可能會(huì)影響你的睡眠，包括以下幾點(diǎn):

1. Too much caffeine:

1. 過量的咖啡因:

You probably already know caffeine is a stimulant and can affect your ability to fall asleep. But it can also lead to poor quality sleep including waking up in the middle of the night. Caffeine has a three to five-hour half-life, which means it takes your body that many hours to get rid of half the caffeine you consumed. The bottom line is you may feel the effects of caffeine several hours after you consume it. Keep in mind, energy drinks, cola, chocolate and certain teas also contain caffeine. Your best bet is to avoid caffeine about six hours before bed.

你可能已經(jīng)知道咖啡因是一種興奮劑，會(huì)影響你入睡的能力。但它也會(huì)導(dǎo)致睡眠質(zhì)量差，包括半夜醒來?？Х纫蛴腥轿鍌€(gè)小時(shí)的半衰期，這意味著你的身體需要那么多小時(shí)才能消耗掉一半的咖啡因。最重要的是，你可能在攝入咖啡因幾小時(shí)后就會(huì)感覺到它的效果。記住，能量飲料、可樂、巧克力和某些茶也含有咖啡因。你最好在睡前6小時(shí)內(nèi)避免攝入咖啡因。

2. Stress:

2. 壓力:

Stress and lack of sleep seem to go hand in hand. If you’re stressed, it can be hard to sleep well and may lead to middle of the night insomnia. When you don’t get enough sleep, that can also lead to more stress and it becomes a vicious cycle. According to the American Psychological Association, adults who get less than eight hours of sleep each night report higher levels of stress symptoms than those who sleep longer. Although it can be easier said than done, it’s important to unwind and unplug before bed.

壓力和睡眠不足似乎是相伴而生的。如果你有壓力，就很難睡好覺，可能會(huì)導(dǎo)致半夜失眠。當(dāng)你沒有足夠的睡眠，這也會(huì)導(dǎo)致更多的壓力，并成為一個(gè)惡性循環(huán)。據(jù)美國心理協(xié)會(huì)(American Psychological Association)稱，每晚睡眠不足8小時(shí)的成年人比睡眠時(shí)間較長的人更容易出現(xiàn)壓力癥狀。雖然說起來容易做起來難，但睡前放松和拔掉插頭是很重要的。

3. Sleep environment:

3.睡眠環(huán)境:

Your sleep environment can contribute to poor sleep. For example, loud noises can jolt you from a sound sleep or light peeking through the shades can wake you. Fortunately, there are ways to make your bedroom more sleep-friendly. Invest in a quality mattress and comfy bedding and consider keeping your bedroom cool, which most people find helps sleep. Make sure your curtains are heavy enough to block out sunlight and use a white noise machine or earplugs to block sounds from outside.

你的睡眠環(huán)境會(huì)導(dǎo)致睡眠質(zhì)量下降。例如，巨大的噪音會(huì)把你從酣睡中驚醒，或者透過陰影窺視的光線會(huì)把你吵醒。幸運(yùn)的是，有一些方法可以讓你的臥室更適合睡眠。購買優(yōu)質(zhì)床墊和舒適的床上用品，考慮保持臥室涼爽，大多數(shù)人認(rèn)為這有助于睡眠。確保你的窗簾足夠厚，可以阻擋陽光，使用白噪音機(jī)或耳塞來阻擋外面的聲音。

4. An aching back:

4. 背痛:

Back pain can disrupt sleep and leave you struggling to find a comfortable position. If you have chronic back pain, it’s important to treat the underlying cause. Also, your sleep position can make a big difference in your comfort level. The right position for you may depend on whether your upper or lower back ache. To take the pressure off your back, the Mayo Clinic recommends sleeping on your side with your knees slightly pulled up towards your chest with a pillow between your knees.

背痛會(huì)影響睡眠，讓你很難找到一個(gè)舒服的姿勢。如果你有慢性背痛，重要的是要治療潛在的原因。此外，你的睡姿也會(huì)對你的舒適度產(chǎn)生很大影響。適合你的位置可能取決于你的上背部還是下背部疼痛。為了減輕背部的壓力，醫(yī)生建議側(cè)臥睡姿，膝蓋向胸部微微上拉，膝蓋之間放一個(gè)枕頭。

5. Hormones:

5. 激素:

Your hormones play a role in several functions including sleep. When there is an imbalance or a fluctuation, shifting hormones can contribute to sleep disturbances. A woman’s menstrual cycle, pregnancy, perimenopause and menopause often cause hormonal changes that may affect their quality of sleep. For example, decreased estrogen can lead to hot flashes, which wake you up at 2 a.m. You can’t always control your hormones, but you can make your environment conducive for sleep, unwind before bed and stick to the same sleep schedule. If those strategies don’t help, talk with your doctor. Hormonal replacement therapy or additional treatment may be an option.

你的荷爾蒙在包括睡眠在內(nèi)的多種功能中發(fā)揮作用。當(dāng)出現(xiàn)不平衡或波動(dòng)時(shí)，荷爾蒙的變化會(huì)導(dǎo)致睡眠紊亂。女性的月經(jīng)周期、懷孕、圍絕經(jīng)期和更年期通常會(huì)引起激素變化，從而影響她們的睡眠質(zhì)量。例如，雌激素降低會(huì)導(dǎo)致潮熱，在凌晨2點(diǎn)把你叫醒。你不能總是控制你的荷爾蒙，但你可以讓你的環(huán)境有利于睡眠，睡前放松，并堅(jiān)持相同的睡眠時(shí)間表。如果這些方法都不管用，和你的醫(yī)生談?wù)?。激素替代療法或其他治療可能是一個(gè)選擇。

6. Alcohol:

6. 酒精:

If you enjoy a cocktail before bedtime, you know alcohol may help you get to sleep. But the bad news is it actually can interfere with your quality of sleep. As the alcohol metabolizes and the effects wear off, it prevents deep sleep, which causes restless sleep throughout the night. Consider limiting alcohol a few hours before you hit the sack.

如果你喜歡睡前喝一杯雞尾酒，你知道酒精可能會(huì)幫助你入睡。但壞消息是，它實(shí)際上會(huì)影響你的睡眠質(zhì)量。隨著酒精的代謝和作用逐漸消失，它會(huì)阻止深度睡眠，而深度睡眠會(huì)導(dǎo)致整晚無法入睡?？紤]在睡前幾小時(shí)限制飲酒。

7. Eating too late:

7. 吃太晚了:

A light midnight snack may be fine, but a heavy meal too close to bedtime may leave you tossing and turning during the night. Eating large portions before you turn in for the night can lead to indigestion and acid reflux. If you want a snack before bed, keep it light and stay away from spicy and greasy foods.

睡前吃點(diǎn)小點(diǎn)心也許不錯(cuò)，但睡前吃頓大餐可能會(huì)讓你在夜里輾轉(zhuǎn)反側(cè)。睡前吃太多會(huì)導(dǎo)致消化不良和胃酸倒流。如果你想在睡前吃點(diǎn)零食，那就少吃點(diǎn)，遠(yuǎn)離辛辣油膩的食物。