国外治疗失眠最新方法:远离你的床
对于那些饱受失眠之苦的人来说，最折磨的事莫过于盯着时钟滴答滴答但却毫无睡意生，而据一份最新发现的显示，躺在床上辗转反侧反而会让失眠的问题更加严重。
The study of 79 adults (average age 72) with insomnia aimed to determine whether brief behavioral interventions for insomnia would help. Conventional cognitive behavioral therapy requires at least half a dozen hour-long sessions with a therapist — a costly commitment many patients either can't make or
don't have access to. Other options include sleep-aiding medications or supplements. (More on : You Snooze, You Lose: More Weekend Sleep Cuts Kids' Obesity Risk)
这份采样79个平均年龄在72岁的有失眠问题的患者的调查旨在找出解决这个病症的方法。传统疗法为接受费用高昂的心理医生的治疗，其它的方法也包括服用嗜睡药物等。
In the current study, the 39 participants in the behavioral therapy group received a 45- to 60-minute counseling session, plus a 30-minute follow-up session and two 20-minute phone calls.
这批患者中的39人接受了行为治疗法，包括一次45分钟至60分钟的咨询，一次30分钟的后续治疗和两通时长20分钟的电话聊天。
Nurse practitioners offered the following behavioral interventions for improving sleep: reduce time in bed; get up at the same time every day, regardless of sleep duration; don't go to bed unless sleepy; and don't stay in bed unless asleep.
一名心理健康护士参与到了其中，并严格控制每位患者接受治疗的时间，减少在床上的时间，每天准时起床，困了才上床，醒了后并绝不拖沓赖床，作息时间非常有规律。
The other 40 participants in the study were given printed educational materials about insomnia, which included the same instructions given to the intervention group, but without the individualized sessions with a therapist. Two weeks later, the latter group also got a 10-minute follow-up phone call.
而另外40人所组成的一队仅仅阅读有关于失眠的印刷资料，在两周后再接受短时间的电话聊天。
At the end of four weeks, the behavioral treatment group was significantly more likely to show improvements in sleep than the printed-materials group. By that time, 55% of those who received behavioral treatment no longer met the criteria for insomnia, compared with 13% of the group that got educational brochures.
4周后，研究人员发现，接受行为疗法的患者的睡眠水平有明显的提高，其中55%已经基本上没有再出现失眠状况，而仅有13%阅读睡眠材料的患者的情况有所好转。
The good news comes at the same time as a report on the health effects of insomnia from the U.K.'s Mental Health report, Sleep Matters, suggests a link between insomnia and poor relationships, low energy levels and an inability to concentrate. Poor sleep has already been linked to depression, immune deficiency and heart disease.
据英国科学家研究的结果显示，失眠与感情关系不佳、精力不振、无法集中精力有关。而低下睡眠质量或引发抑郁症，免疫缺陷和心脏病。
For at least some of the roughly 60 million Americans who suffer from chronic sleeplessness, a brief intervention led by a nurse practitioner may help,according to the current findings. Because the treatment is so simple and can be administered by nurses either in person or over the phone, the study's authors believe it would be relatively easy to implement, especially for older adults who suffer disproportionately from disordered sleeping.
在美国，有6000万人遭受慢性失眠的困扰，而有护士参与的治疗便能有效地改善这种情况，此方法非常简单，通过电话便能实施。
