不安之夜如何入眠
Having trouble getting to sleep these days?
最近你是否有难以入睡的问题呢？
You're not alone.
很多人也面临这样的问题。
For people with a history of insomnia, sleep problems are magnified right now.
对于有失眠史的人来说，睡眠问题现在被放大了。
And many who never struggled before are suddenly experiencing interruptions in their nightly rest or difficulty falling asleep.
许多从未失眠过的人在夜间休息时也可能突然遭遇干扰或难以入睡。
It's pretty typical that in moments of anxiety, sleep suffers, but the situation we're all living through today means the anxiety never stops, says neurologist and sleep specialist Dr. Douglas Kirsch, past president of the American Academy of Sleep Medicine.
美国睡眠医学会前会长、神经学家和睡眠专家道格拉斯·基尔希博士说，在焦虑的时刻，睡眠会受到影响，这是很典型的，但我们今天所经历的情况意味着焦虑恐怕永远不会停止。
For occasional insomnia, the problems go away when the specific trigger is resolved.
对于偶尔的失眠，当特定的诱因得到解决时，问题就会消失。
But now, he says, there's no resolution or relief from "the constant inflow of anxiety-provoking news." And that spells trouble for sleep.
但现在，他说，“不断传来的令人焦虑的消息”既没有解决问题的办法，也没有缓解的办法。”这就给睡眠带来了麻烦。
Family doctors and sleep specialists say many people who are feeling grief, frustration and anxiety, whether about the pandemic, financial worries or racial inequalities and unrest in the U.S., are finding themselves unable to sleep.
家庭医生和睡眠专家说，许多人感到悲伤、沮丧和焦虑，无论是对流行病、财务担忧，还是美国的种族不平等和动荡，他们发现自己无法入睡。
And it's not just the worry.
而这不仅仅是焦虑的原因。
It's the interrupted schedules and isolation of the pandemic too.
还有被打乱的计划和疫情隔离带来的影响。
Here's why it's not all in your head and what they say you can do about it.
接下来我们会分析为什么这并不只是你心理的问题，同时分享给大家该怎么办。
Before the pandemic, Arlene Rentas, a busy currency trader in Charlotte, N.C., kept a regular schedule and slept like clockwork.
在流感大流行之前，北卡罗来纳州夏洛特市忙碌的外汇交易员阿琳·伦塔斯保持着规律的作息时间，睡得像时钟一样准时。
She would awaken at 5:30 in the morning and be out the door by 7 a.m., home by 8 p.m. and, after a quick run, in bed around 10 p.m.
她会在早上5点半醒来，早上7点出门。晚上8点回到家，快速跑完步后，10点左右上床睡觉。
"I would sleep rather deep, rather well," she says.
“我睡得很沉，很好，”她说。
Not so anymore.
今非昔比了。
"Now, I probably get up every two hours, and it's very hard for me to fall back asleep," she says.
“现在，我可能每两个小时就起床一次，我很难再睡着，”她说。
Dr. Gary LeRoy, a family physician in Dayton, Ohio, and president of the American Academy of Family Physicians, says he's hearing from a lot of patients about the worries that keep them from sleeping: having to shelter in place, losing a job or financial struggles.
美国家庭医生学会主席、俄亥俄州戴顿的家庭医生加里·勒罗伊博士说，他从很多病人那里听到了让他们睡不着觉的担忧:不得不宅家、失业或经济困难。
And, he says, general uncertainty about the future fuels insomnia.
而且，他说，对未来的普遍不安全感加剧了失眠。
"There is a kind of collective social anxiety about what they don't know about coronavirus, and so people are staying up, watching the news, talking with family and friends about it," he says.
他说:“对于他们不知道的新冠病毒，有一种集体的社会焦虑，所以人们会熬夜，看新闻，与家人和朋友谈论它。”
And, he says, information is "changing by the week or day or even hour. I think that's what's causing some element of agitated depression."
而且，他说，信息“每星期、每一天甚至每小时都在变化”。我认为这就是导致焦虑性抑郁的原因。”
Sleep problems can be a symptom of depression, says LeRoy.
勒罗伊说，睡眠问题可能是抑郁的一种症状。
He cautions that if mood problems are consistently disrupting your life, you might do well to seek professional help.
他警告说，如果情绪问题一直在扰乱你的生活，你最好去寻求专业帮助。
"People may just feel fatigue and tired all the time, or angry all the time, and sometimes those are signs and symptoms of major depression or major anxiety-related conditions," he says.
他说:“人们可能会一直感到疲劳和疲倦，或一直感到愤怒，有时这些都是严重抑郁或严重焦虑相关病症的迹象和症状。”
Finding a therapist right now may feel daunting, but many counselors are offering online appointments.
现在找治疗师可能会让人望而生畏，但许多咨询师都提供在线预约服务。
And getting started can be easier than you might think.
要开始治疗可能比你想象的要容易。
For managing milder anxiety, psychologist Sonia Ancoli-Israel with the University of California, San Diego, who studies sleep and circadian rhythms, offers this preventive technique: Instead of trying to repress your instinct to worry, schedule it.
加州大学圣迭戈分校研究睡眠和昼夜节律的心理学家索尼娅·安科利-伊斯雷尔提出了一种预防焦虑的方法:与其试图压抑你的焦虑本能，不如妥善安排它。
She says it "sounds very silly, but it works!"
她说，这“听起来很傻，但确实有效!”
Here's how to do it: Find 10 minutes during the day, not too close to bedtime.
方法如下:每天找10分钟，不要太接近睡觉时间。
"Turn off your phone, don't let anyone bother you and just sit and concentrate on all the things that you are worried and anxious about," Ancoli-Israel says.
安科利-伊斯雷尔说:“关掉手机，不要让任何人打扰你，坐下来，把注意力集中在所有你担心和焦虑的事情上。”
With daily practice, she says, the brain gets accustomed to compartmentalizing in this way — and gets used to relying on this "worry time."
她说，通过每天的练习，大脑就会习惯以这种方式划分，并习惯于依赖这种“担心时间”。
If you awaken in the middle of the night and start ruminating, she says, "you can say, 'Wait a minute — I have from 10 to 10:15 a.m. to do this tomorrow, and I don't have to think about it now.' "
如果你在半夜醒来，开始沉思时，她说，“你可以说，'等一下——我明天上午10点到10点15分要做这件事，我现在不需要想它。’”
For many people, says sleep specialist Kirsch, "exercise helps work off their stress and anxiety," helping them to sleep better.
睡眠专家凯西说，对很多人来说，“锻炼有助于消除他们的压力和焦虑”，帮助他们睡得更好。
But with sheltering in place and social distancing, a lot of us can't go to places where we used to work out — for example, the gym, pool or even parks — so exercise regimes have been interrupted.
但是由于有了宅家令和社交距离，我们中的很多人都不能去以前经常锻炼的地方——比如健身房、游泳池甚至公园——所以锻炼计划被中断了。
Kirsch says he has had patients who really struggled to find a place to get any movement in.
凯西说，他有一些病人真的很难找到锻炼的地方。
"I think if you measured people's step counts these days compared to where they were two or three months ago, I suspect those step counts are certainly down. I know mine is personally," Kirsch says.
“我认为，如果你测量人们这些天的步数与两三个月前相比，我怀疑这些步数肯定在下降。我知道我个人反正是这样的，”凯西说。
He advises upping your step count, for instance by taking a few short walks in the day, like one in the morning and then one more after work, but before dinner.
他建议增加步数，比如在一天中进行几次短途散步，比如早上一次，下班后但晚饭前再走一次。
And he says, there are some workarounds.
他还说，有一些变通的方法。
For example, Kirsch says numerous exercise classes are now being streamed online, which can be fun and engaging.
例如，凯西说现在网上有很多运动课程，这很有趣，也很吸引人。
People can exercise at home with bands, weights, even a jump rope — anything to get the heart rate up.
人们可以在家里用橡皮筋、举重、甚至跳绳进行锻炼——任何可以提高心率的运动都可以。
"Whatever you can do to get the body moving will help lead to a better night's sleep," he says.
他说:“无论你做什么，只要能让身体活动起来，就能让你晚上睡得更好。
文中提到失眠可能是什么病的一种症状？
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