为什么在沙发上睡着很容易，在床上睡着很难？

你有没有过这种体验：辛苦了一天，晚上躺在床上却怎么也睡不着。但是你坐在沙发上看电视或者刷手机，困意很快袭来。

Many people have had this experience: After a long, hard day, you lie in bed at night but just can't fall asleep. However, when you sit on the sofa watching TV or scrolling through your phone, sleepiness quickly sets in.

为什么在沙发上很容易睡着，在床上却很难？

被“吓跑”的睡眠

沙发容易让人入睡的理由有很多：昏暗的光线、适宜的温度、电视或手机里传来的声音、柔软的沙发提供恰到好处的包裹性……

最关键的是，沙发不会像床给人“必须要睡着”的焦虑。

There are many reasons why the sofa is conducive to sleep: dim lighting, a suitable temperature, the white noise from a TV or phone, the soft sofa providing just the right amount of snugness. Most importantly, a sofa does not create the anxiety of having to sleep like a bed does.

“必须要睡着”本身也是一种焦虑来源。当人们担心睡眠不足或入睡速度不够快时，就可能会产生这种焦虑。

如果工作压力很大，躺在床上很多事情不免会浮现在脑海，让你辗转反侧。如果入睡时间慢，会不自觉地担心睡眠质量，担心缺觉会让第二天的状态不好，然后更加焦虑。

一项调查发现，在有睡眠问题的人中，36%的人是因为担心睡不着而无法入睡。调查还发现，人们在床上睡不着，但是在办公室、电影院、公交车，甚至聚会场所都有可能睡着。

The "must fall asleep" notion itself is a source of anxiety. A survey found that among people with sleep problems, 36 percent cannot sleep because they worry about not being able to sleep. The survey also found that while people can't sleep in bed, they might fall asleep in the office, cinema, bus, or even at social gatherings.

关于睡眠，你应该了解这些

• 智能设备可能增加睡眠焦虑

有观点认为，如果想改善睡眠，可以通过智能手环检测睡眠情况。但也有学者提出，过分关注睡眠分数可能增加焦虑。

• 思绪过多容易入睡困难

一位睡眠医学家表示：“人们能够从清醒和活跃的状态立刻切换到入睡的状态非常罕见。”

对于大脑来说，两种状态的切换是一个很大的转变。入睡时，大脑活动逐渐减慢，必须在身心都感到安全的情况下才能入睡。如果存在焦虑和压力，就会变得入睡困难。如果压力大，不仅影响入睡，还容易在半夜醒来，让下一个阶段的入睡变得困难。

Sleep medicine experts say that for the brain, switching from a state of alertness to sleep is a significant transition. The brain can only fall asleep when it feels safe, both mentally and physically. If anxiety and stress are present, falling asleep becomes difficult.

一位神经学家表示：午夜过后，大脑解决问题的能力会下降，但更容易发现新的问题。如果半夜醒来，更容易想起白天没做好的事，从而陷入恐慌和自责，让下一个阶段的入睡变得困难。

A neurologist adds: After midnight, the brain's problem-solving ability declines, but it becomes more prone to identifying new problems. If you wake up in the middle of the night, you are more likely to think about things you didn't do well during the day, leading to panic and self-blame, making it difficult to fall back asleep.

如何培养好的睡眠？

有很多方法能促进睡眠，例如：可以尝试放点轻音乐、白噪音，睡前看会儿书，试着冥想，给自己营造最适宜入睡的氛围。

• 制定“睡前仪式感”

让睡觉变成一种享受，试着给睡觉增添一份仪式感。比如，睡前1小时放下手机、电脑等电子设备，换上舒适的睡衣，泡泡脚，让身体放松下来。然后闭上眼睛，用声音伴随入眠，可以是一段温馨的音乐，也可以是白噪音。

Trying to create a bedtime ritual, such as putting down electronic devices an hour before bed, soaking your feet, and listening to soft music or white noise.

• 试着“倒空思绪”

如果你总是因为“想太多”而难以入睡，可以设置一个时限，允许自己用10分钟思考这件事，时间一到就不再纠结；或者睡前把担忧记录下来，写下来的过程有助于帮你厘清思路、获得掌控感；白天提高工作效率，下班后尽量减少脑力劳动。

If you always overthink, try setting a time limit to dwell on your worries or writing them down.

• 培养见床就困的条件反射

睡前可以先在沙发、客厅等区域活动，等困了再上床睡觉。若躺了30分钟还是睡不着，可以离开床做一些有助放松的事情，等困了再躺回床上。通过反复训练，培养床和睡眠之间的条件反射。

Cultivating a conditioned reflex of feeling sleepy when seeing the bed and maintaining regular sleep hours are both crucial.

• 睡眠尽量规律

成年人推荐的睡眠时长为7~8小时，6小时是底线。入睡和起床的时间尽可能规律，哪怕是周末，也不宜太晚起床。

The recommended sleep duration for adults is 7-8 hours, with 6 hours being the minimum threshold. It is crucial to maintain consistent sleep and wake times as much as possible; even on weekends, it is not advisable to get up too late.

双语君提示大家：如果你的睡眠障碍已经很严重了，甚至影响到日常生活，建议尽早就医。

编辑：李金昳

实习生：杨佳润

来源：央视新闻 科普中国 生命时报

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