你有沒(méi)有過(guò)這樣的經(jīng)歷？半夜睡得迷迷糊糊地醒過(guò)來(lái)，然后習(xí)慣性拿起手機(jī)看眼時(shí)間再縮進(jìn)被窩睡覺(jué)。殊不知，這種行為是錯(cuò)誤的。

夜里醒來(lái)越是看時(shí)間，越會(huì)再在同一時(shí)間醒來(lái)。在微博上，相關(guān)熱搜話(huà)題下，網(wǎng)友都在分享自己親身經(jīng)歷。

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不少人可能會(huì)感到疑惑：夜里醒來(lái)后查看一下時(shí)間，看看自己還能睡多久，難道不是一件自然而然的事情嗎？其實(shí)，這么做會(huì)對(duì)我們的身體產(chǎn)生一定的危害。

If you wake up in the middle of the night, it might be tempting to check the time and see how many more hours you have left before morning. But this is a bad idea.

首先，無(wú)論是用手機(jī)還是電子表查看時(shí)間，我們都會(huì)接受到光源的刺激。這可能會(huì)向大腦發(fā)送訊號(hào)，抑制褪黑素（melatonin）的生成，不利于促進(jìn)睡眠。

Looking at any source of light, whether a digital clock or phone, sends signals to the brain to wake up and turn off production of the sleep-promoting hormone melatonin.

melatonin /?mel??t??n?n/：褪黑素

每個(gè)人的“生物鐘”（biological clock）都在日常生活中扮演著重要作用，調(diào)節(jié)著人體的睡眠習(xí)慣，使之契合晝夜節(jié)律。

晝夜節(jié)律（circadian rhythm）是指生命活動(dòng)以24小時(shí)左右為周期的變動(dòng)，人體的“睡眠-覺(jué)醒周期（sleep-wake cycle）”就是晝夜節(jié)律的典型表現(xiàn)之一。

Biological clocks help regulate the timing of bodily processes, including circadian rhythms. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.

circadian /s???ke?di?n/：晝夜節(jié)律的，生理節(jié)奏的

晝夜節(jié)律受光線(xiàn)的直接影響。光線(xiàn)的明暗是影響我們的生理時(shí)鐘在清醒狀態(tài)與睡眠狀態(tài)間相互轉(zhuǎn)換的最主要觸發(fā)因素。

光的刺激會(huì)誘發(fā)促進(jìn)睡眠的“睡眠素”分泌減少，從而導(dǎo)致睡眠障礙。所以，哪怕是瞥一眼時(shí)間都有可能造成入睡困難，降低睡眠質(zhì)量。

The circadian rhythm and sleep-wake system are sensitive to light, and even a glance can make falling back to sleep more difficult.

其次，看時(shí)間可能給我們帶來(lái)緊迫感，從而產(chǎn)生不必要的壓力與焦慮感，這會(huì)直接影響我們接下來(lái)的睡眠活動(dòng)。

But even more importantly, checking can create a feeling of urgency causing additional stress. And that's anything but sleep-inducing.

induce/?n?dju?s/：引起

英國(guó)生理學(xué)家、睡眠和壓力管理專(zhuān)家內(nèi)里納·拉姆勒恩（Nerina Ramlakhan）博士建議，半夜醒來(lái)時(shí)不應(yīng)看時(shí)間?！鞍胍剐褋?lái)是很正常的，但是如果你比較敏感，那么看時(shí)間就可能讓你掉入計(jì)算時(shí)間的漩渦，讓你一直擔(dān)心著自己還有多少睡眠時(shí)間?！?/span>

Dr Nerina Ramlakhan, a physiologist, sleep and stress management expert suggests that checking the time every time you wake up will just lead to a more disturbed night:

'Never check the time if you wake during the night - it is completely normal to wake during the night but if you're a sensitive sleeper then checking the time can send you into a whirl of calculations and worry about how much sleep you will or won't be getting.'

壓力感飆升會(huì)導(dǎo)致人體皮質(zhì)醇水平升高，使大腦更加活躍，不利于保持入睡狀態(tài)。通常來(lái)說(shuō)，在生物鐘的作用下，起床前的2到3小時(shí)皮質(zhì)醇加速分泌，為起床做足了準(zhǔn)備。而半夜看時(shí)間有可能提前這一過(guò)程，打亂生物鐘，從而產(chǎn)生每天半夜在相同時(shí)間醒來(lái)的現(xiàn)象。

When the stress takes precedence, cortisol levels increase, and the body becomes alert. This process is counterproductive for maintaining drowsiness; the brain becomes hyper-engaged. All of this mental processing and agitation is antithetical to the sleep state.

precedence /?pres?d?ns/：優(yōu)先；優(yōu)先權(quán)

cortisol /?k??t?s?l/ 皮質(zhì)醇

counterproductive /?ka?nt?pr??d?kt?v/：產(chǎn)生相反效果；適得其反

睡眠過(guò)程中醒來(lái)一兩次是正?，F(xiàn)象，有可能和環(huán)境因素以及自身當(dāng)天的生理狀態(tài)有關(guān)，不用太過(guò)擔(dān)心，只需要盡量多休息，健康作息，慢慢調(diào)整。

如果醒來(lái)了應(yīng)該怎么正確處理呢？不如嘗試一下以下操作。

圖源：Verywell/Emily Roberts

第一，盡量不要起床，不要四處走動(dòng)。靜靜地躺在床上，有意識(shí)地放松所有肌肉，讓自己和床“融為一體”。

First of all, try not to get up or even shift around. Stay right where you are and consciously relax all of your muscles so you feel like you're melting right into the mattress.

第二，深呼吸，讓你的思緒漫無(wú)目的地游蕩，不要集中精力。

Then, take deep, slow breaths while letting your mind wander aimlessly.

第三，如果你發(fā)現(xiàn)自己開(kāi)始不自覺(jué)地專(zhuān)注于一個(gè)話(huà)題，那就盡量想一些舒緩的事情，不斷進(jìn)行“文字聯(lián)想”。

If you find yourself starting to stress or fixate on one topic, deliberately think of something soothing and let your brain play 'word association' with that topic until conscious thoughts start to turn into dreams.

fixate /?f?kse?t/ 癡迷，依戀，固著于

假如實(shí)在不小心看到了時(shí)間，也不要慌張。保持樂(lè)觀積極的心態(tài)，不要給自己制造壓力。

比如說(shuō)，你本來(lái)要在六點(diǎn)半起床，但是三點(diǎn)醒了一次，就要想“太棒了！我還能再睡三個(gè)小時(shí)呢！”而不是“天吶，我只能再睡三個(gè)小時(shí)了！”

If your wake-up time is 6:30 am and the clock reads 3 am, don't think, 'Oh no! I have only three hours left!' Negativity only sets off a stress response that keeps you up. Instead, say, 'Oh great! I have three more hours to sleep!'

同時(shí)，為了讓大腦做好起床準(zhǔn)備，也可以在心中默念理想的起床時(shí)間，將這一時(shí)間語(yǔ)言化，減少半夜醒來(lái)的情況。

良好的睡眠質(zhì)量對(duì)人體健康起著至關(guān)重要的作用。盡可能保持放松狀態(tài)，獲得更好的睡眠體驗(yàn)，才能更加元?dú)鉂M(mǎn)滿(mǎn)地迎接每一天！

編輯：朱迪齊

實(shí)習(xí)生：王雨凡

來(lái)源：美國(guó)睡眠基金會(huì) CNN Bustle Lifehacker