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It suppresses the deep sleep stages
和其他C&S抑制剂一样
much like any other C&S depressant
酒精也会抑制深度睡眠
So avoiding alcohol is important
所以避免酒精也非常的重要
We have a lot of shift workers
很多三班倒的员工
who actually go home in the morning
早上回家之前
and drink alcohol to help them fall asleep
会喝点酒帮助自己入睡
or go to the bars that are open on night
或者到通宵开放的酒吧去喝酒
and then drink and go home to go to sleep
然后回家睡觉
but it really fragments your sleep terribly
但酒精会严重打断你的睡眠
Tension
然后是紧张
Now this is a really important area of relaxation prior to sleep
睡前放松非常的重要
you don't want to read a murder mystery at bedtime
睡前不要读凶杀小说
If you are like me
要是我
I never go to sleep
如果没弄清楚谁是凶手
if I am that worried about who've done it
我肯定睡不着
I like to settle down
我喜欢静下心来
take a warm bath, read a good book
洗个热水澡 看本好书
have a warm glass of milk, something to help relax
喝杯热牛奶 做些有利于放松的事情
and get that routine going to help me sleep
然后按部就班的就寝
Time in bed
准时上床睡觉
trying to sleep is a big issue
这在认知行为疗法治疗睡眠障碍中
with cognitive behavioral therapy in sleep
是一个很大的问题
You don't want you to associate the bed with restless sleeping
不要把床和焦躁不安联系在一起
and tossing and turning and thinking
和翻来覆去 东想西想联系在一起
and cogitating and catastrophizing
和冥思苦想以及妄想联系在一起
You want to get up, go to another room
这时你应该起来 到另一个房间去
read quietly
静静的读一本书
and not associate the bed with having trouble going to sleep
不要把床和无法睡觉联系在一起
only go back to bed when you are sleepy
只有想睡觉和做好睡觉准备了
and ready to go to sleep
才到床上去
it may take a few nights
可能一开始几个晚上都是如此
but get up, go somewhere else
但你都应该起来 到其他地方去
go back to bed when you feel sleepy
然后想睡觉的时候才回到床上去
If you are not sleeping, get up again
如果你还不想睡 那么就再起来
You will get a lot of books read
你可能读了很多书
and then you will get sleepy the next night and go to sleep
然后第二天晚上感到很困 然后就睡着了
but it takes some work with cognitive behavioral therapy
但认知行为疗法还需要做很多工作
and therapist to help you through those kinds of problems
治疗师会帮助你克服这些困难的
But if you wake up early, get up, get going
如果你醒得很早 那么就应该起来
don't spend your time tossing and turning
不要在床上翻来覆去
and feeling exhausted
把自己搞得筋疲力尽
Exercise is very important for sleep
锻炼是睡眠的另一个重要内容
