晚睡強迫症: 你睡不着的8個原因
Every once in a while you have a bad night's sleep and you know exactly why: You found yourself at the coffee maker at 4 p.m. or there were sirens blaring outside your window all night or maybe your allergies are killing you. But more often than not the reasons behind your less-than-satisfactory slumber remain a mystery and you slog through the day with the unpleasant memory of your alarm clock's siren close at hand.
有時偶爾睡不好覺，你能知道是什麼原因：下午4:00喝咖啡了，窗外整夜響着汽笛，或者過敏毛病又犯了。但很多時候，睡眠不好的真正原因都潛伏在暗處，而你卻只能在鬧鐘的轟炸下掙扎面對新的一天。
We're shining a light on some of the most surprising reasons you can't sleep below. Some of them you can't control, but some of them require only the tiniest of tweaks to help you hit the hay in no time.
下面這些導致睡眠問題的原因可能會讓你感到意外，有些你確實無法控制，但有些只要稍作努力就能找回倒頭就睡的好睡眠！
1. You Slept In Saturday And Sunday
週末呼呼大睡
We've all been tempted to spend some extra time in bed on a Saturday or Sunday morning (or both, whoops!), but experts say that sleeping late on the weekend (and staying up late, too) can be a bad idea -- for reasons other than productivity. Adjusting your wakeup time can throw off your biological rhythms so drastically that your body feels like it traveled across time zones, and when it comes time to drift off Sunday night, this so-called social jet lag likely won't let you fall asleep without a fight.
誰都難以抗拒週六或週日早上的賴牀時光（或者兩天都賴牀，哈！），但專家表示，週末賴牀（熬夜同理）是個壞習慣——除了恢復精力外，毫無益處。改變起牀時間會徹底打亂生物鐘，使身體彷彿經歷了時差，等到週日晚上該睡覺時，所謂的“假後返工時差”就出現了：不經過一通輾轉反側，你是絕不可能睡着的。
2. It's A Full Moon
恰逢滿月時刻
No, you're not turning into a werewolf. But the lunar cycle does seem to have some effect on our sleep, at least according to a small study. Researchers found that during the nights around a full moon, people get less deep sleep, less total sleep and took about five extra minutes to fall asleep.
哈，不是說你要變成狼人啊！但根據小衆研究，月運週期確實會影響我們的睡眠。研究人員發現，滿月時人們的睡眠會變淺變少，入睡也要多花5分鐘。
3. Your Room Is Too Cold -- Or Too Hot
房間過冷過熱
You might think you know what makes for a cozy bedroom, but there's actual research examining optimal sleeping temperature. Generally, the sweet spot is somewhere between 60 and 67 degrees Fahrenheit, Dr. Christopher Winter wrote in a recent blog for HuffPost, with temps below 54 or above 75 deemed disruptive to your slumber.
你自以爲很擅長把臥室整理得舒舒服服，但你知道嗎，睡眠溫度也很重要呢！克里斯托弗-溫特博士在《郝芬頓郵報》的博文上寫道：最佳睡眠溫度在60-67華氏度（15-19攝氏度），溫度低於54華氏度（12攝氏度）或高於75華氏度（23攝氏度）都會妨礙睡眠。
4. You're Not Wearing Socks
沒穿睡襪
Even if you've set the thermostat correctly, some people are just disposed to having colder than comfortable extremities. But this can become a problem at bedtime, since warm hands and feet are part of a delicate thermoregulatory dance that seems to predict how quickly you'll fall asleep, according to a 1999 study. Speed up the process by pulling on a pair of clean socks before climbing into bed.
就算你把溫度調節到最佳狀態，可有人偏偏喜歡偏冷一點的環境。這就造成睡眠問題了。根據1999年一項研究，手腳溫暖才能保證體溫平衡，進而保證快速入睡。所以上牀前可以套一雙乾淨襪子，這樣入睡會更快些。5. It's Too Quiet
太安靜了
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!
你希望有個安靜的睡眠環境無可厚非，可是，絕對安靜也容易引發諸多問題。托馬斯-羅斯是底特律市亨利福特醫院睡眠障礙與研究中心的主任，他告訴《預防》雜誌說：如果臥室太安靜，哪怕是稍微不協調的聲音都會顯得特明顯特煩人。那樣的話，你得用白噪音機器了！
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.
或許你自尊心太強，不願承認自己怕黑（哪怕是對自己），但還是請試試完全坦誠吧：你害怕黑暗嗎？怕黑其實也會影響睡眠。MSN報導，根據2012年睡眠大會的研究，關燈之後，自稱“睡眠差”的人比睡眠好的人更容易緊張不安。研究人員推測，表現爲整夜不時輾轉反側的“睡前焦慮”很可能是因爲這種合乎常理而又未經調整的恐懼心理造成的。
7. You're Exhausted
你已筋疲力盡
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（這周）都快累趴下了，你拖着笨重的身體倒在牀上，只想趕快補覺。可是，雖然身體早已疲憊不堪，你卻發現自己竟然睡不着！這是咋了？羅斯告訴WebMD：“疲憊和睏倦有很大區別。雖然你很累，但身體因爲壓力或運動還處於高度緊張狀態。” 簡而言之，撲倒在牀並不等於立馬就能入睡。所以，不管你有多累，也要先讓情緒放鬆平靜下來。
8. You Share A Bed
身邊有睡伴
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.
我們懂的，你喜歡睡覺時有個依靠。可是，讓寵物上牀並不利於睡眠。每次寵物翻身或發出聲音，你也得順着它跟着翻身，更別提牀上可能沾滿了容易引人過敏的動物皮屑了！所以，最好還是別讓寵物進臥室吧。
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.
當然，不只是寵物會帶來問題。如果伴侶睡覺總是翻來動去或打呼嚕，那也真夠鬧心。BBC報導，調查顯示，同牀共寢竟然會使睡眠障礙提升50%！現在“分牀睡覺”已經變得越來越流行——多倫多一則報道說，30-40%的夫婦選擇分開睡覺。
