關于睡眠的10大誤解和迷思
Top 10 myths and misconceptions about sleep
You'd think the human race would have sleep down to a science by now, but many of us are still sleeping poorly (and so we need top 10 guides to getting better sleep). Part of the problem is we have outdated information and beliefs about this all-important health need. Let's set the facts straight. Here are 10 things you might have been told about sleep but aren't completely true.
你覺得人類已經對睡眠了解得很透徹了,但是仍然有很多人睡不好覺（所以我們需要睡眠十大指南）.一部分問題是,睡眠對我們的健康如此重要,但我們掌握的信息和對它的了解已經過時了.來,讓我們把事實弄清楚.下面列舉了你可能聽說過的有關睡眠的十件事,這些都不是完全正確的.
10. More Sleep Is Better for You
10. 睡得越多越好
There could be such a thing as too much sleep. The amount of sleep we need varies by person and also changes as we age. Harvard researchers found that a lot of sleep (9 hours or more) is linked with poor sleep quality. So don't aim for more sleep—even on the weekends. Aim for better sleep.
睡太多可能會導致睡眠過度.每個人需要的睡眠時間都不一樣,且會隨著年齡增長而變化.哈佛大學研究員發現,睡得過多（9個小時以上）和睡眠質量差有關.所以不要以睡得更久為目標——即便是在周末,而是要力圖提升睡眠質量.
9. Alcohol Helps You Sleep
9. 酒精有助于入睡
Alcohol, the original nightcap, can help most people fall asleep. However, it also can cause you to wake up more during the night, wrecking your sleep quality. Consider drinking non-alcoholic beer before bed instead.
人們過去常在睡前喝酒,大多數人都會在酒精作用下很快入睡,但是,酒精也會導致你在夜間醒來多次,破壞睡眠質量.考慮一下睡前喝點無酒精的啤酒吧.
8. If You Wake Up in the Middle of the Night, Lie in Bed Until You Eventually Fall Back Asleep
8. 如果半夜醒來,要躺在床上直到再次睡著
Waking up in the middle of the night is the pits, but it happens to all of us. We all hope to quickly fall back asleep, and so we tend to stay in bed hoping it'll happen any minute now. If that doesn't happen, though, within 15 minutes, most experts recommend getting out of bed to do something that occupies our bodies and brains without overstimulating us. Try not to check the clock either.
半夜醒來最糟心了,但我們都會遇到.我們都希望能很快再次入睡,所以我們會躺在床上期待著分分鐘能睡著.如果,過了15分鐘后還沒有睡著,大多數專家建議我們應該起床做一些不太刺激的體力活或腦力活.也不要看表幾點了.
7. Insomniacs Have Difficulty Falling Asleep
7. 失眠患者入睡困難
Insomnia is a complex sleep disorder. Difficulty falling asleep is just one of its four symptoms. The others, according to the National Sleep Foundation are waking up early and not being able to fall back asleep, waking often, and waking up feeling unrefreshed. There are things you can do to alleviate insomnia and other sleep problems. The best treatment for the long-term usually isn't medication; cognitive behavioral therapy may last longer.
失眠是很復雜的睡眠障礙.難以入睡只是四大癥狀之一.根據美國國家睡眠基金會,其它癥狀是：醒得過早、醒來以后難以再次入睡、經常中途醒來、醒來之后疲憊無力.你可以采取一些措施減輕失眠和其它睡眠問題.但治療長期失眠的最有效的方法不是藥；認知行為治療的效果也許會更持久一些.
