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Doing This One Thing Makes Insomnia Even Worse, Psychologists Warn
睡前頻繁看時間或加劇失眠問題
A new study outlines how insomniacs might make their condition even more tiresome: clock-watching (or time-monitoring behavior (TMB), to be technical). It seems this can aggravate insomnia, increase frustration, and lead to higher use of sleeping aids.
研究表明，不斷確認時間（時間監測行為，TMB）會讓失眠者更加痛苦，加劇失眠問題，增加焦慮感，并導致更加依賴安眠藥。
It's a sort of negative feedback loop, the researchers found. TMB worsens insomnia and its associated annoyances, leading to more clock-watching and so on.
研究人員發現，這是一種負反饋循環。時間監測行為加劇失眠和焦慮，導致失眠者更頻繁看時間等。
"People are concerned that they're not getting enough sleep, then they start estimating how long it will take them to fall back asleep and when they have to be up," says clinical psychologist Spencer Dawson from Indiana University Bloomington.
印第安納大學伯明頓分校的臨床心理學家斯賓塞·道森說，“人們擔心他們沒有得到充足睡眠，然后他們開始估算重新入睡需要多長時間，以及什么時候必須起床?！?/p>
"That is not the sort of activity that's helpful in facilitating the ability to fall asleep; the more stressed out you are, the harder time you're going to have falling asleep."
“這不是有助于促進入睡的活動；你越緊張，就越難入睡?！?/p>
Dawson and his colleagues looked at sleep-specific data from 4,886 patients who completed a questionnaire at a sleep medical center in Arizona: the severity of their insomnia, the time spent monitoring their behavior while trying to sleep, and their use of both over-the-counter and prescription sleep medications.
道森和研究團隊查看了在亞利桑那州一個睡眠醫學中心接受問卷調查的4886名患者的睡眠相關數據，包括研究對象的失眠嚴重程度，入睡時監測自己行為的時間，以及他們使用非處方和處方安眠藥的情況。
"We found time monitoring behavior mainly has an effect on sleep medication use because it exacerbates insomnia symptoms," says Dawson.
“我們發現時間監測行為加劇了失眠癥狀，從而影響安眠藥物的使用?！钡郎f。
TMB wasn't the only driver for medication, however. Frustration with not being able to sleep, the researchers noted, is just as important when it comes to dealing with insomnia.
時間監測行為并不是導致用藥的唯一因素。研究人員指出，無法入睡引發的焦慮對失眠的影響也很重要。
The researchers recommended specific therapies – cognitive restructuring or addressing emotional processing – to further alleviate frustration, thus further alleviating the use of sleep medications.
研究人員建議采用特定的治療方法，通過認知重建或處理情緒加工以進一步緩解焦慮感，從而減少使用安眠藥。
As well as recommending future studies into TMB in even larger groups of people over more extended periods of time, the researchers suggest that taking measures to remove the temptation of checking the time might be helpful.
除了建議擴大研究對象和時間范圍，對事件監測行為進行進一步研究外，研究人員還建議采取相應措施，消除查看時間的誘惑。
"One thing that people could do would be to turn around or cover up their clock, ditch the smart watch, get the phone away so they're simply not checking the time," says Dawson.
“可以把鐘表轉過去或蓋起來，取下智能手表，把手機放遠，這樣就不會去查看時間?！钡郎f?！按_認時間毫無幫助。”
來源：sciencealert
編輯：董靜
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