你會(huì)不會(huì)在設(shè)好鬧鐘，準(zhǔn)備入睡時(shí)估算自己的睡眠時(shí)間？

當(dāng)你在床上默默數(shù)羊大腦卻異常清醒時(shí)，會(huì)不會(huì)頻繁點(diǎn)開(kāi)手機(jī)，重新計(jì)算還有多久就要起床？

隨著時(shí)間一點(diǎn)點(diǎn)流逝，你越來(lái)越焦慮，而大腦卻越來(lái)越清醒。

一項(xiàng)新研究發(fā)現(xiàn)，這樣的行為會(huì)形成一種負(fù)反饋循環(huán)，讓失眠者更加焦慮痛苦，加劇失眠問(wèn)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(rèn)時(shí)間（時(shí)間監(jiān)測(cè)行為，TMB）會(huì)讓失眠者更加痛苦，加劇失眠問(wèn)題，增加焦慮感，并導(dǎo)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(fā)現(xiàn)，這是一種負(fù)反饋循環(huán)。時(shí)間監(jiān)測(cè)行為加劇失眠和焦慮，導(dǎo)致失眠者更頻繁看時(shí)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(xué)伯明頓分校的臨床心理學(xué)家斯賓塞·道森說(shuō)，“人們擔(dān)心他們沒(méi)有得到充足睡眠，然后他們開(kāi)始估算重新入睡需要多長(zhǎng)時(shí)間，以及什么時(shí)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(jìn)入睡的活動(dòng)；你越緊張，就越難入睡。”

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(tuán)隊(duì)查看了在亞利桑那州一個(gè)睡眠醫(yī)學(xué)中心接受問(wèn)卷調(diào)查的4886名患者的睡眠相關(guān)數(shù)據(jù)，包括研究對(duì)象的失眠嚴(yán)重程度，入睡時(shí)監(jiān)測(cè)自己行為的時(shí)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(fā)現(xiàn)時(shí)間監(jiān)測(cè)行為加劇了失眠癥狀，從而影響安眠藥物的使用?！钡郎f(shuō)。

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(shí)間監(jiān)測(cè)行為并不是導(dǎo)致用藥的唯一因素。研究人員指出，無(wú)法入睡引發(fā)的焦慮對(duì)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(guò)認(rèn)知重建或處理情緒加工以進(jìn)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(kuò)大研究對(duì)象和時(shí)間范圍，對(duì)事件監(jiān)測(cè)行為進(jìn)行進(jìn)一步研究外，研究人員還建議采取相應(yīng)措施，消除查看時(shí)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(zhuǎn)過(guò)去或蓋起來(lái)，取下智能手表，把手機(jī)放遠(yuǎn)，這樣就不會(huì)去查看時(shí)間。”道森說(shuō)。“確認(rèn)時(shí)間毫無(wú)幫助?！?/p>

來(lái)源：sciencealert
編輯：董靜