晚睡强迫症: 你睡不着的8个原因

Yes, you want your sleep sanctuary to be calm and quiet, but complete silence can lead to problems. If your room is too quiet, every little "inconsistency of sound" becomes that much more evident and disruptive, Thomas Roth, Ph.D., director of the Sleep Disorders and Research Center at Henry Ford Hospital in Detroit, told Prevention. A white-noise machine can help!
你希望有个安静的睡眠环境无可厚非，可是，绝对安静也容易引发诸多问题。托马斯-罗斯是底特律市亨利福特医院睡眠障碍与研究中心的主任，他告诉《预防》杂志说：如果卧室太安静，哪怕是稍微不协调的声音都会显得特明显特烦人。那样的话，你得用白噪音机器了！

6. You're Afraid Of The Dark
害怕黑暗

You may be too proud to admit it (even to yourself), but try to be completely honest for a minute: Are you afraid of the dark? Fear of the dark could actually be messing with your shut-eye. In research presented at the 2012 SLEEP conference, people who reported themselves to be "bad sleepers" were found to get more anxious and more easily startled by noises once the lights went off than people who considered themselves "good sleepers", MSN reported. The researchers posited that bedtime anxiety that's often chalked up to knowing a night of fitful sleep awaits may actually be due to a legitimate and untreated phobia.
或许你自尊心太强，不愿承认自己怕黑（哪怕是对自己），但还是请试试完全坦诚吧：你害怕黑暗吗？怕黑其实也会影响睡眠。MSN报导，根据2012年睡眠大会的研究，关灯之后，自称“睡眠差”的人比睡眠好的人更容易紧张不安。研究人员推测，表现为整夜不时辗转反侧的“睡前焦虑”很可能是因为这种合乎常理而又未经调整的恐惧心理造成的。

7. You're Exhausted
你已筋疲力尽

It's been a long day (or week) and you're feeling stretched to your limits. All you want to do is get into your bed, and you practically have to drag yourself into it. But despite that overwhelming exhaustion, you find yourself annoyed while counting sheep. What gives? "There's actually a big difference between being exhausted and being sleepy," Roth told WebMD. Your body is still on high-alert, even though you can hardly carry on, whether it's because of stress or physical activity. Long story short, rushing to bed doesn't equate to rushing to sleep. No matter how exhausted you feel, it's a good idea to wind down calmly and quietly first.
今天（这周）都快累趴下了，你拖着笨重的身体倒在床上，只想赶快补觉。可是，虽然身体早已疲惫不堪，你却发现自己竟然睡不着！这是咋了？罗斯告诉WebMD：“疲惫和困倦有很大区别。虽然你很累，但身体因为压力或运动还处于高度紧张状态。” 简而言之，扑倒在床并不等于立马就能入睡。所以，不管你有多累，也要先让情绪放松平静下来。

8. You Share A Bed
身边有睡伴

We know, we know -- you love to snuggle. But allowing a pet in the bed is asking for trouble falling asleep. Every time Fluffy makes a move or a sound, you'll toss and turn right along with her, not to mention she drags with her allergy-triggering animal dander that you're better off keeping outside the bedroom.
我们懂的，你喜欢睡觉时有个依靠。可是，让宠物上床并不利于睡眠。每次宠物翻身或发出声音，你也得顺着它跟着翻身，更别提床上可能沾满了容易引人过敏的动物皮屑了！所以，最好还是别让宠物进卧室吧。

And it's not just furry friends that cause problems. Sharing a bed with a partner who tosses and turns or kicks or snores can give you just as much trouble falling asleep. One study found that when sharing a bed, couples experience 50 percent more sleep disturbances than when sleeping solo, the BBC reported. Separate beds may be catching on -- a recent report from Toronto found that 30 to 40 percent of couples sleep apart.
当然，不只是宠物会带来问题。如果伴侣睡觉总是翻来动去或打呼噜，那也真够闹心。BBC报导，调查显示，同床共寝竟然会使睡眠障碍提升50%！现在“分床睡觉”已经变得越来越流行——多伦多一则报道说，30-40%的夫妇选择分开睡觉。