研究建议失眠者睡前不要看时间

近日，美国印第安纳大学的一项研究表明，在入睡前看时间会加剧失眠问题。

🤔️小作业：

A. These health problems are direct causes of insomnia.

B. These health problems can be caused by insomnia.

C. These health problems and insomnia share a common cause.

D. These health problems are often mistaken for insomnia.

A. Smartphones and smart watches negatively affect sleep quality.

B. Time-monitoring devices are generally disruptive to sleep.

C. Electronics emit harmful radiation that disrupts sleep.

D. All modern technology is detrimental to sleep health.

无注释原文：

Losing sleep over losing sleep: how watching the clock impacts insomnia, use of sleep aids

From: Science Daily

Watching the clock while trying to fall asleep exacerbates insomnia and the use of sleep aids, according to research from an Indiana University professor -- and a small change could help people sleep better.

The research, led by Spencer Dawson, clinical assistant professor and associate director of clinical training in the College of Arts and Sciences' Department of Psychological and Brain Sciences, focuses on a sample of nearly 5,000 patients presenting for care at a sleep clinic.

Insomnia affects between 4 and 22% of adults and is associated with long-term health problems including cardiovascular disease, diabetes and depression.

Participants completed questionnaires about the severity of their insomnia, their use of sleep medication and the time they spent monitoring their own behavior while trying to fall asleep. They were also asked to report any psychiatric diagnoses. Researchers conducted mediation analyses to determine how the factors influenced each other.

"We found time monitoring behavior mainly has an effect on sleep medication use because it exacerbates insomnia symptoms," Dawson said. "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. 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."

As the frustration over sleeplessness grows, people are more likely to use sleep aids in an attempt to gain control over their sleep.

The results are published in The Primary Care Companion for CNS Disorders.

Dawson said the research indicates a simple behavioral intervention could provide help for those struggling with insomnia. He gives the same advice to every new patient the first time they meet.

"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," Dawson said. "There's not any place where watching the clock is particularly helpful."

With 15 years of of research and clinical experience in the sleep field, Dawson is interested in comparing individuals' sleeping experiences with what is concurrently happening in their brains. He trains and supervises doctoral students in the Department of Psychological and Brain Science's Clinical Science Program.

- ◆ -

Hi～今天有点不一样！

我们在平时的英文知识分享中经常使用的牛津辞典相信大家都很熟悉吧！其实，牛津大学出版社还有两个干货满满的账号，也有不少趣味英语知识，推荐大家一起关注一下：

这两个账号是牛津大学出版社官方账号，牛津大学出版社隶属牛津大学，成立于1478年，是世界上历史最悠久、规模最大的大学出版社之一。

账号内容非常实用和接地气，牛津资源、语法词汇、词源故事、英语趣闻、热词解读……这些都是我平时学习的渠道之一，来看看他们的精彩内容：

5. 《爱情而已》中的“姐弟恋”是 sister-brother love 吗？

6. “浪姐”翻译为 wave sisters，对吗？

7. 抗原试剂盒上的 Ag 和 C、T、S 分别代表什么？

8. 很久以前，有一个难搞的 be 动词......

9. “吃瓜”的“瓜”，对应的英文竟是 tea......

10. 淄博赶“烤”丨撸串儿的英文是 lū chuànr 吗？

现在，关注牛津公众号还有机会获得礼品哦：

首先，将“牛津辞典”账号设为星标🌟，然后转发“牛津大学出版社教育服务”或“牛津辞典”任意一篇文章到朋友圈，就有机会获得牛津大学出版社为你准备的“精美笔记本”一份。

请您在“星标”及“转发”后截屏，并将两张图片发送至“牛津大学出版社教育服务”或“牛津辞典”任一后台。牛津将随机抽取共60位读者，送上礼品。（中奖小tip：试试在转发朋友圈的时候，多一些赞美哦：）

没有获奖的小伙伴也不要气馁，牛津仍有好礼相送：

关注后发送关键词“Oxford 3000”或“Oxford 5000”至两个账号任一后台，即可免费获取牛津独家词汇表——这两份词汇表的设计初衷是帮助全世界英语学习者快速掌握英语中的核心词汇，表格中的每一个词都是由牛津语言学专家逐个挑选，希望英语学习者可以从中获益。

含注释全文：

Losing sleep over losing sleep: how watching the clock impacts insomnia, use of sleep aids

From: Science Daily

Watching the clock while trying to fall asleep exacerbates insomnia and the use of sleep aids, according to research from an Indiana University professor -- and a small change could help people sleep better.

根据印第安纳大学一位教授的研究，在试图入睡时盯着时钟看会加重失眠症并增加睡眠药物的使用——而一个小小的改变就可以帮助人们更好地入睡。

exacerbate /ɪɡˈzæsəˌbeɪt/ 表示“使恶化；使加重”，英文解释为“to make a bad situation worse”举个🌰：She didn't want to exacerbate the situation. 她不想使情况变得更糟。

🎬电影《僵尸肖恩》（Shaun of the Dead）中的台词提到：And that will exacerbate things for all of us. 那会使我们事情恶化的。

insomnia /ɪnˈsɒmnɪə/ 表示“失眠（症）”，英文解释为“the condition of being unable to sleep, over a period of time”举个🌰：He suffered from insomnia caused by stress at work. 他因为工作压力失眠了好几个月。

The research, led by Spencer Dawson, clinical assistant professor and associate director of clinical training in the College of Arts and Sciences' Department of Psychological and Brain Sciences, focuses on a sample of nearly 5,000 patients presenting for care at a sleep clinic.

这项由艺术与科学学院心理与脑科学系临床助理教授、临床培训副主任斯宾塞·道森（Spencer Dawson）带领的研究，重点关注在一家睡眠诊所就诊的近5000名患者的样本。

clinical /ˈklɪn.ɪ.kəl/ 表示“门诊的，临床的”，英文解释为“used to refer to medical work or teaching that relates to the examination and treatment of ill people”如：clinical tests/training 临床试验/实习。

psychological /ˌsaɪ.kəlˈɒdʒ.ɪ.kəl/ 表示“心灵的；心理的；精神上的”，英文解释为“connected with a person's mind and the way in which it works”如：the psychological development of children 儿童的心理发展。

Insomnia affects between 4 and 22% of adults and is associated with long-term health problems including cardiovascular disease, diabetes and depression.

失眠症影响了4%至22%的成年人，并与心血管疾病、糖尿病和抑郁症等长期健康问题有关。

cardiovascular /ˌkɑːdɪəʊˈvæskjʊlə/ 表示“心血管的”，英文解释为“Cardiovascular means relating to the heart and blood vessels.”举个🌰：Smoking places you at serious risk of cardiovascular and respiratory disease. 吸烟会严重增加罹患心血管和呼吸道疾病的风险。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

1）表示“忧郁，抑郁；消沉，沮丧”，英文解释为“the state of feeling very unhappy and without hope for the future”举个🌰：I was overwhelmed by feelings of depression. 我万念俱灰。

2）表示“抑郁症”，英文解释为“a mental illness in which a person is very unhappy and anxious (= worried and nervous) for long periods and cannot have a normal life during these periods”举个🌰：Tiredness, loss of appetite, and sleeping problems are all classic symptoms of depression. 乏力、没有食欲和失眠都是抑郁症的典型症状。

Participants completed questionnaires about the severity of their insomnia, their use of sleep medication and the time they spent monitoring their own behavior while trying to fall asleep. They were also asked to report any psychiatric diagnoses. Researchers conducted mediation analyses to determine how the factors influenced each other.

参与者填写了关于失眠严重程度、睡眠药物使用情况以及他们在试图入睡时观察自己行为的时间的调查问卷。参与者还被要求提供是否有任何精神疾病的诊断信息。研究人员进行了中介分析，以确定这些因素如何相互影响。

questionnaire /ˌkwes.tʃəˈneər/ 表示“问卷；情况调查表”，英文解释为“a list of questions that several people are asked so that information can be collected about something”

表示“严重”，相当于seriousness，举个🌰：Even the doctors were shocked by the severity of his injuries. 连医生也对他伤势的严重程度感到震惊。

medication /ˌmed.ɪˈkeɪ.ʃən/ 表示“药物，药剂”，英文解释为“a medicine, or a set of medicines or drugs, used to improve a particular condition or illness”举个🌰：He is currently on/taking medication for his heart. 目前他正在服用治疗心脏病的药物。

表示“监视；检查；跟踪调查”，英文解释为“to watch and check sth over a period of time in order to see how it develops, so that you can make any necessary changes”举个🌰：Each student's progress is closely monitored. 每一位同学的学习情况都受到密切的关注。

psychiatric /ˌsaɪkɪˈætrɪk/ 表示“精神病（学）的”，英文解释为“of or relating to the study of mental illness”如：psychiatric treatment 精神病治疗。

mediation /ˌmiː.diˈeɪ.ʃən/ 表示“调解，调停，斡旋”，英文解释为“the process of talking to two separate people or groups involved in a disagreement to try to help them to agree or find a solution to their problems”举个🌰：Last-minute attempts at mediation failed. 最后一刻的调解努力失败了。

📍mediation analyse（中介效应分析）是统计学中的一种方法，用于研究一个变量（称为中介变量或介入变量）如何影响另两个变量之间的关系。这个中介变量可能在因变量（被预测变量）和自变量（预测变量）之间起到中间的桥梁作用。

"We found time monitoring behavior mainly has an effect on sleep medication use because it exacerbates insomnia symptoms," Dawson said. "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. 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."

“我们发现观察时间的行为主要是因为它加剧了失眠症状，从而影响了睡眠药物的使用，”道森表示。“人们担心自己睡眠不足，然后开始估计需要多长时间才能入睡，以及需要何时醒来。这种行为并不利于促进入睡——你越是紧张，就越难入睡。”

表示“促进；促使；使便利”，英文解释为“to make something possible or easier”举个🌰：The new ramp will facilitate the entry of wheelchairs. 新坡道将方便轮椅进入。

📍《经济学人》（The Economist）一篇讲述国内电动车行业的文章中提到：The state also facilitates the roll-out of advanced technical features for the benefit of the public at large. 政府也在提供便利来促进企业推出能造福普罗大众的先进技术功能。

As the frustration over sleeplessness grows, people are more likely to use sleep aids in an attempt to gain control over their sleep.

随着对失眠沮丧情绪的增加，人们更有可能尝试使用睡眠药物来控制自己的睡眠。

The results are published in The Primary Care Companion for CNS Disorders.

该研究结果发表在《The Primary Care Companion for CNS Disorders》期刊上。

1）表示“混乱，凌乱，杂乱无章”，英文解释为“a state of untidiness or lack of organization”举个🌰：The whole office was in a state of disorder. 整个办公室里凌乱不堪。

2）表示“失调，紊乱”，英文解释为“an illness of the mind or body”如：a blood disorder 血液失调。

Dawson said the research indicates a simple behavioral intervention could provide help for those struggling with insomnia. He gives the same advice to every new patient the first time they meet.

道森表示，研究表明简单的行为干预可能会对那些与失眠症作斗争的人有帮助。他对每位首次来就诊的新患者都给出同样的建议。

表示“干涉，介入；（由家庭成员、朋友或医护人员共同开会劝导有酗酒或毒瘾问题者接受现实并开始治疗的）干预活动”，英文解释为“Intervention is the act of intervening in a situation. A meeting at which someone with a drug or alcohol problem is asked by family members, friends, or health workers to accept the fact that they have a problem and is encouraged to get treatment”

"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," Dawson said. "There's not any place where watching the clock is particularly helpful."

“人们可以做的一件事就是转过身或者遮住时钟，不要使用智能手表，将手机放到远处，这样他们就不会去查看时间了，”道森说，“在任何情况下，盯着时钟看都没有特别的帮助。”

1）作名词，表示“道沟；沟渠”，英文解释为“A ditch is a long narrow channel cut into the ground at the side of a road or field.”

2）作动词，表示“抛弃，遗弃，丢弃”，英文解释为“to get rid of something or someone that is no longer wanted”举个🌰：She ditched her boyfriend. 她把男朋友给甩了。

📍在FOX主播翠西被解约文中就提到过，《每日野兽》新闻周刊（Daily Beast）在标题中用的就是Ditch，指甩了某人。

With 15 years of of research and clinical experience in the sleep field, Dawson is interested in comparing individuals' sleeping experiences with what is concurrently happening in their brains. He trains and supervises doctoral students in the Department of Psychological and Brain Science's Clinical Science Program.

道森在睡眠领域有15年的研究和临床经验，热衷于分析个人睡眠体验和大脑中同时发生的事情之间的关系。他在心理与脑科学系的临床科学项目中培养并指导博士研究生。

concurrently /kənˈkʌr.ənt.li/ 表示“并发地，同时发生地；并存地”，英文解释为“at the same time”举个🌰：Her two dramas are being shown concurrently by rival television stations. 她的两部电视剧正在竞争对手的电视台同时播放。

supervise /ˈsuː.pə.vaɪz/ 表示“监督，管理，指导”，英文解释为“to watch a person or activity to make certain that everything is done correctly, safely, etc.”举个🌰：The children play while two teachers supervise (= make certain that they behave correctly and are safe). 孩子们在两位教师的监管下玩耍。

- 今日要点 -

- 词汇盘点 -

- 词汇助记 By ChatGPT -