你是否為了尋求一個完美的夜晚而失眠

你是否為了尋求一個完美的夜晚而失眠

If you're having a hard time falling asleep, that sleep tracker on your wrist might be to blame.

如果你很難入睡，你手腕上的睡眠跟蹤器可能是罪魁禍?zhǔn)住?/p>

It's "when you just really become fixated on having this perfect sleep via tracker," said Seema Khosla, medical director at the North Dakota Center for Sleep. "And then you start worrying about it, and you wind up giving yourself insomnia."

北達科他州睡眠中心的醫(yī)學(xué)主任西瑪·科斯拉說，這是“當(dāng)你通過跟蹤器真正專注于擁有完美睡眠的時候”。“然后你就會開始擔(dān)心，最后會讓自己失眠。”

Sleep trackers have become increasingly popular. They come in the form of watches, wristbands, rings and even mattresses.

睡眠跟蹤器已經(jīng)變得越來越受歡迎。它們的形式有手表、腕帶、戒指，甚至床墊。

The gadgets measure how you breathe, how fast your heart is beating, how much you're tossing and turning. They crunch that data to produce a sleep score, usually through a smartphone app.

這些儀器可以測量你的呼吸、心跳、輾轉(zhuǎn)反側(cè)的程度。他們通常通過智能手機應(yīng)用程序?qū)@些數(shù)據(jù)進行處理，得出睡眠評分。

But in an irony of our digital lifestyles, for some people, perfecting that sleep score becomes an end unto itself — so much so that they can lose sleep over it.

但具有諷刺意味的是，我們的數(shù)字生活方式對一些人來說，完善睡眠得分本身就是目的-以至于他們可能會因此而失眠。

Khosla sees this is her own practice as a sleep doctor. Stressed-out patients complain they are aiming for a sleep score of 100 but are getting only 80. It keeps them up at night.

科斯拉認為這是她自己作為睡眠醫(yī)生的做法。壓力過大的病人抱怨說，他們的目標(biāo)睡眠分數(shù)是100分，但實際只有80分。這讓他們晚上睡不著。

She has a simple solution.

她有一個簡單的解決辦法。

"I'll ask them just to put their tracker away for a couple of weeks. And honestly, sometimes you can just see the relief on their faces," she said.

她說：“我會讓他們把追蹤器放在一邊幾個星期。老實說，有時候你會看到他們臉上的欣慰。”

Kathrin Hamm experienced this problem firsthand.

凱瑟琳·哈姆親身經(jīng)歷了這個問題。

She was traveling around the world as an economist for the World Bank, and getting good sleep was a priority.

作為世界銀行的經(jīng)濟學(xué)家，她周游世界，睡眠質(zhì)量是她的首要任務(wù)。

"Basically, if I wasn't on a plane, I was on the road kind of around in Bangladesh, Nepal, Bhutan," she said. "I've never been a good sleeper. ... But during that time, I really had developed insomnia and some serious sleep issues."

“基本上，如果我不在飛機上，我差不多是在孟加拉國、尼泊爾、不丹的路上，”她說。“我從來都睡不好覺……但在那段時間里，我真的患上了失眠和一些嚴(yán)重的睡眠問題。”

Tracking her sleep made things worse.

跟蹤她的睡眠讓事情變得更糟。

"I actually realized that I'm even more stressed out to see kind of like in writing ... that I'm not sleeping well," she said. "Instead of addressing the root cause, I was more concerned about [continuing] measuring, measuring."

她說：“我實際上意識到，看到類似于寫作的東西，我的壓力更大了……我睡不好覺。”“我沒有解決根本原因，而是更關(guān)心(繼續(xù)去)衡量。”

Hamm tried other solutions, including noise machines, expensive pillows and mattresses. But nothing worked.

哈姆嘗試了其他解決方案，包括噪音機器、昂貴的枕頭和床墊。但都沒有奏效。

Her problem is one that millions of people can relate to. A third of Americans say they don't get the recommended seven hours of sleep a night, according to the Centers for Disease Control and Prevention.

她的問題與數(shù)百萬人息息相關(guān)。美國疾病控制與預(yù)防中心的數(shù)據(jù)顯示，三分之一的美國人表示，他們沒有達到建議的每晚7小時睡眠時間。

Not getting enough rest is unhealthy. It increases the risk of conditions from depression to heart disease.

沒有得到足夠的休息是不健康的。它增加了從抑郁到心臟病的風(fēng)險。

Sleep doctors blame technology in part for bad sleep habits — particularly the smartphones that keep us constantly connected and stimulated.

睡眠醫(yī)生將不良睡眠習(xí)慣部分歸咎于科技，尤其是讓我們保持持續(xù)聯(lián)系和亢奮的智能手機。

Khosla calls this problem "social jet lag."

科斯拉稱這個問題為“社會時差”。

Like jet lag from travel, social jet lag occurs when we interrupt our bodies' internal clocks.

就像旅行引起的時差反應(yīng)一樣，當(dāng)我們打亂身體內(nèi)部的生物鐘時，社會時差就會發(fā)生。

"We are just on our phones too long," Khosla said. "We are not getting enough sleep or not prioritizing sleep or staying up late because of work demands or parenting or whatever demand."

“我們用手機的時間太長了，”科斯拉說。“我們沒有得到足夠的睡眠，或者沒有優(yōu)先安排睡眠，或者因為工作要求、育兒要求等任何要求而熬夜。”