睡不好还老失眠？看看是不是这7个原因

 　　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 fatigued¹ and sleepy the next day. So what gives? There are several factors that may interfere² with getting your zzz’s including the following:

　　数百万成年人受到睡眠问题的困扰。即使你能够睡着，往往也可能睡不沉。听起来很耳熟？你睡着了，结果凌晨三点又醒了，或者你每隔几个小时就会醒一次。充足的睡眠理应让你软然一新，并使你为新的一天做好准备。但如果你的睡眠质量不高，第二天你就会感到疲劳和昏昏欲睡。这到底是什么造成的呢？下面列出了几点会影响你正常睡眠的原因：

　　睡不好还老失眠？看看是不是这7个原因

　　Too much caffeine: You probably already know caffeine is a stimulant³ 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.

　　摄入了过多的咖啡因：你可能已经知道咖啡因是一种刺激物且能防止你打瞌睡。但是它同样会造成睡眠质量不佳，会让你睡到半夜就清醒。咖啡因的半衰期通常有3-5个小时，这意味着如果你摄入了咖啡因就需要这么长的时间来排出其中的一般。结果是，摄入咖啡的几个小时后你仍能感受到咖啡因的效力。要记住功，能性饮料、可乐、巧克力、还有特定的茶叶都含有咖啡因，睡前大约六小时就最好不要碰还有含有咖啡因的食物。

　　Stress: 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 insomnia⁴. 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.

　　压力：压力和缺觉从来都是一起来的。如果你感到压力大，那么晚上就睡不好，会半夜失眠。你睡不好，又会觉得压力很大，然后就造成恶性循环。按照美国心理学协会的研究表明，每天谁不满8个小时的成人比每天能睡的满8个小时或是更长的成人，感觉到更大的压力。尽管说的比做的容易，但是睡前的放松会让你有好的睡眠。

　　Sleep environment: Your sleep environment can contribute to poor sleep. For example, loud noises can jolt⁵ you from a sound sleep or light peeking⁶ through the shades can wake you. Fortunately, there are ways to make your bedroom more sleep-friendly. Invest in a quality mattress⁷ 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.

　　睡觉的环境：睡觉的环境也可能是糟糕睡眠的原因。突如其来的噪音会把你从沉睡中吵醒，或是昏暗中的出现的光线也会让你醒来。幸运的是，这里我们提供了几个营造睡眠环境的妙招。下点血本买个质量好的床垫和舒适的床上用品，保证卧室清凉，很多人都发现这样对于睡眠很管用。窗帘要够厚且保证遮光，用白噪音发生器或是耳塞来组个外来噪音。

　　An aching back: Back pain can disrupt sleep and leave you struggling to find a comfortable position. If you have chronic⁸ back pain, it’s important to treat the underlying⁹ 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：背痛会打断你的睡眠，你在床上辗转反侧就为找到一个舒服的姿势睡觉。如果你患有慢性背部疼痛，那么你很有必要去查出潜在原因。其次，不同疼痛程度，睡觉的姿势也大有讲究，正确的睡觉姿势取决于你是上背部疼还是下背部疼。为了减轻你背部的压力，Mayo诊所推荐侧睡姿势，且膝盖朝胸部弯曲，在膝盖间夹一个枕头的睡觉姿势。

　　Hormones¹⁰: Your hormones play a role in several functions including sleep. When there is an imbalance or a fluctuation¹¹, shifting hormones can contribute to sleep disturbances¹². A woman’s menstrual cycle, pregnancy¹³, perimenopause and menopause often cause hormonal¹⁴ 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 conducive¹⁵ for sleep, unwind before bed and stick to the same sleep schedule. If those strategies don’t help, talk with your doctor. Hormonal replacement¹⁶ therapy or additional treatment may be an option.

　　荷尔蒙：你的荷尔蒙有诸多功能，其中就包括睡觉。如果荷尔蒙分泌不平衡或是有波动，则会造成你的睡眠紊乱，妇女的经期，怀孕，停经，还有更年期通常都会造成体内荷尔蒙变化从而影响睡眠质量。比如，雌性激素分泌的降低会导致潮热，让你在半夜两点醒来。你不能控制自己的荷尔蒙，但你可以创造一个利于睡眠的环境，身体放松，并坚持规律的作息。如果以上都不管用，那就要去看医生，荷尔蒙代替治疗或者其他的附加治疗都是可供选择的。

　　Alcohol: If you enjoy a cocktail¹⁷ 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.

　　酒精：如果你喜欢睡前来杯鸡尾酒，你应该知道它能让你更容易入睡。但坏消息是，酒精会影响你的睡眠质量。随着酒精在体内进行新陈代谢并逐渐被消耗殆尽，它会妨碍你进入深度睡眠，这会让你一晚上都睡不安稳。要保证好的睡眠质量，那么在睡前几小时最好不要饮酒。

　　Eating too late: 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 spicy¹⁸ and greasy¹⁹ foods.

　　吃的太晚：半夜吃点零食没事，但是睡前吃一顿大餐，那就等着翻来覆去一整夜吧。睡前吃的太多会引起消化不良和胃酸倒流。如果睡前是在想吃零食，那就少吃一点，而且不能辛辣油腻。

1 fatigued   

adj. 疲乏的

参考例句：

• The exercises fatigued her. 操练使她感到很疲乏。
• The President smiled, with fatigued tolerance for a minor person's naivety. 总统笑了笑，疲惫地表现出对一个下级人员的天真想法的宽容。

2 interfere   

v.(in)干涉，干预；(with)妨碍，打扰

参考例句：

• If we interfere, it may do more harm than good.如果我们干预的话，可能弊多利少。
• When others interfere in the affair,it always makes troubles. 别人一卷入这一事件，棘手的事情就来了。

3 stimulant   

n.刺激物，兴奋剂

参考例句：

• It is used in medicine for its stimulant quality.由于它有兴奋剂的特性而被应用于医学。
• Musk is used for perfume and stimulant.麝香可以用作香料和兴奋剂。

4 insomnia   

n.失眠，失眠症

参考例句：

• Worries and tenseness can lead to insomnia.忧虑和紧张会导致失眠。
• He is suffering from insomnia.他患失眠症。

5 jolt   

v.（使）摇动，（使）震动，（使）颠簸

参考例句：

• We were worried that one tiny jolt could worsen her injuries.我们担心稍微颠簸一下就可能会使她的伤势恶化。
• They were working frantically in the fear that an aftershock would jolt the house again.他们拼命地干着，担心余震可能会使房子再次受到震动。

6 peeking   

v.很快地看( peek的现在分词 )；偷看；窥视；微露出

参考例句：

• I couldn't resist peeking in the drawer. 我不由得偷看了一下抽屉里面。
• They caught him peeking in through the keyhole. 他们发现他从钥匙孔里向里窥视。 来自辞典例句

7 mattress   

n.床垫，床褥

参考例句：

• The straw mattress needs to be aired.草垫子该晾一晾了。
• The new mattress I bought sags in the middle.我买的新床垫中间陷了下去。

8 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

9 underlying   

adj.在下面的，含蓄的，潜在的

参考例句：

• The underlying theme of the novel is very serious.小说隐含的主题是十分严肃的。
• This word has its underlying meaning.这个单词有它潜在的含义。

10 hormones   

n. 荷尔蒙，激素 名词hormone的复数形式

参考例句：

• This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
• The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。

11 fluctuation   

n.(物价的)波动，涨落；周期性变动；脉动

参考例句：

• The erratic fluctuation of market prices are in consequence of unstable economy.经济波动致使市场物价忽起忽落。
• Early and adequate drainage is essential if fluctuation occurs.有波动感时，应及早地充分引流。

12 disturbances   

n.骚乱( disturbance的名词复数 )；打扰；困扰；障碍

参考例句：

• The government has set up a commission of inquiry into the disturbances at the prison. 政府成立了一个委员会来调查监狱骚乱事件。
• Extra police were called in to quell the disturbances. 已调集了增援警力来平定骚乱。

13 pregnancy   

n.怀孕，怀孕期

参考例句：

• Early pregnancy is often accompanied by nausea.怀孕早期常有恶心的现象。
• Smoking during pregnancy increases the risk of miscarriage.怀孕期吸烟会增加流产的危险。

14 hormonal   

adj.激素的

参考例句：

• Some viral diseases are more severe during pregnancy, probably tecause of hormonal changes. 有些病毒病在妊娠期间比较严重，可能是由于激素变化引起的。
• She underwent surgical intervention and a subsequent short period of hormonal therapy. 他接受外科手术及随后短暂荷尔蒙治疗。

15 conducive   

adj.有益的，有助的

参考例句：

• This is a more conducive atmosphere for studying.这样的氛围更有利于学习。
• Exercise is conducive to good health.体育锻炼有助于增强体质。

16 replacement   

n.取代，替换，交换；替代品，代用品

参考例句：

• We are hard put to find a replacement for our assistant.我们很难找到一个人来代替我们的助手。
• They put all the students through the replacement examination.他们让所有的学生参加分班考试。

17 cocktail   

n.鸡尾酒；餐前开胃小吃；混合物

参考例句：

• We invited some foreign friends for a cocktail party.我们邀请了一些外国朋友参加鸡尾酒会。
• At a cocktail party in Hollywood,I was introduced to Charlie Chaplin.在好莱坞的一次鸡尾酒会上，人家把我介绍给查理·卓别林。

18 spicy   

adj.加香料的；辛辣的，有风味的

参考例句：

• The soup tasted mildly spicy.汤尝起来略有点辣。
• Very spicy food doesn't suit her stomach.太辣的东西她吃了胃不舒服。

19 greasy   

adj. 多脂的，油脂的

参考例句：

• He bought a heavy-duty cleanser to clean his greasy oven.昨天他买了强力清洁剂来清洗油污的炉子。
• You loathe the smell of greasy food when you are seasick.当你晕船时，你会厌恶油腻的气味。