國外治療失眠最新方法:遠離你的牀
對於那些飽受失眠之苦的人來說，最折磨的事莫過於盯着時鐘滴答滴答但卻毫無睡意生，而據一份最新發現的顯示，躺在牀上輾轉反側反而會讓失眠的問題更加嚴重。
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)
這份採樣79個平均年齡在72歲的有失眠問題的患者的調查旨在找出解決這個病症的方法。傳統療法爲接受費用高昂的心理醫生的治療，其它的方法也包括服用嗜睡藥物等。
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.
這批患者中的39人接受了行爲治療法，包括一次45分鐘至60分鐘的諮詢，一次30分鐘的後續治療和兩通時長20分鐘的電話聊天。
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.
一名心理健康護士參與到了其中，並嚴格控制每位患者接受治療的時間，減少在牀上的時間，每天準時起牀，困了才上牀，醒了後並絕不拖沓賴牀，作息時間非常有規律。
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人所組成的一隊僅僅閱讀有關於失眠的印刷資料，在兩週後再接受短時間的電話聊天。
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周後，研究人員發現，接受行爲療法的患者的睡眠水平有明顯的提高，其中55%已經基本上沒有再出現失眠狀況，而僅有13%閱讀睡眠材料的患者的情況有所好轉。
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.
據英國科學家研究的結果顯示，失眠與感情關係不佳、精力不振、無法集中精力有關。而低下睡眠質量或引發抑鬱症，免疫缺陷和心臟病。
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.
在美國，有6000萬人遭受慢性失眠的困擾，而有護士參與的治療便能有效地改善這種情況，此方法非常簡單，通過電話便能實施。
