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Age-related changes ★ contribute to（注：促成；影响）one'sability to sleep continuously and soundly.With advancing age,some people switch to shorter nights and some to longer ones.Such a switch may be simply a normal condition of aging;or,itmay result from shifts in daily patterns,retirement,or changesin physical or mental health.Common problems are sleeping toolittle,difficulty falling asleep(taking more than 30-45 minutes),awakening frequently during the night,or waking up early andbeing unable to get back to sleep.
[2]CAUSES OF INSOMNLA
Short-term insomnia,lasting up to three weeks,may result fromanxiety,nervousness,and physical and mental tension.Typicalcauses are worries about money,the death of a loved one,maritalproblems,excessive concern about health,boredom,socialisolation,or physical confinement.
Long-term insomnia often stems from such health conditionsas heart disease,arthritis（注：
关节炎）,diabetes,asthma（注：
哮喘）,chronic（注：（疾病）慢性的；长期的；有痼癖的）sinusitis（注：
窦炎）,epilepsy,ulcers,anddepression.Long-term impaired sleep can also be brought on bychronic drug or alcohol use as well as by excessive use ofbeverages containing caffeine and abuse of sleeping pills.
[3]WAYS TO IMPROVE SLEEP
Insomnia is a complex problem,not given to simple solutions.Chronic insomnia usually develops over a long period of time;similarly,the response to treatment occurs gradually.Mostexperts agree that the following are THE FIRST STEPS toobtaining better sleep.If you are still having difficulty,discuss the problem with your physician.
[4]EXERCISE
Regular exercise tends to benefit sleep;however,vigorousexercise—especially just before sleep—can arouse a personand delay sleep.Exercise in the morning also has littlebeneficial effect on sleep.The best time to exercise is in theafternoon.
[5]SKIP THOSE DAYTIME NAPS
Daytime naps tend to disrupt normal night-time sleep.If younap regularly and sleep poorly at night,your night-time sleepmight improve if you skip the naps.Naps should not be used asa substitute for poor sleep at night.There are exceptions tothis general rule;some older people may sleep better at nightwhen they take daytime naps.
[6]HAVE BEDTIME SNACKS
If hunger keeps you awake,a light snack might help you sleep,unless it causes problems with digestion.Avoid heavy（注：（食物等因油腻或佐料过多）难消化的）meals,alcohol,and caffeinebeverages.For those who can tolerate milk,that old,time-tested（注：历经考验的）remedy of a warm or hot milk drink may workbest.
[7]HAVE A REGULAR BEDTIME
The best way to sleep better is to keep a regular schedule forsleeping.Go to bed at about the same time every night,but onlywhen you are tired.Set the alarm clock to awaken you at aboutthe same time every morning.If you have a poor night's sleep,don't linger in bed or oversleep the next day.If you awakenbefore it is time to rise,get out of bed and start yonr day.Aregular wake-up time helps to solidify the biological rhythmsthat establish your periods of peak efficiency during the24-hour day.
[8]USE SLEEPING PILLS ONLY AS A TEMPORARY SOLUTION
All sleeping medications should be used sparingly（注：
有节制地；谨慎地）,for the shortest possible time,and inthe smallest effective dose.Although temporarily helpful,sleep-promoting medications can eventually cause disturbedsleep,side effects,a sleep "hangover（注：n〔口〕遗留物；后遗症）" during the day,and dependenee on the drug.Sleeping pillsmay cause older people to stumble or fall,feel groggy or hung-over,or appear forgetful and senile.
[9] ★CUT BACK ON（注：=reduce 减少）ALCOHOL
The effect of alcohol is deceiving.It may induce sleep,butchances are it will be a fragmented sleep.The seeper willprobably wake up in the middle of the night when the alcohol'srelaxing effect wears off.Alcohol also causes dehydration（注：
脱水；极度口渴）,leading to thirst and a dry throatwhich can wake you up.
[10]DO NOT TRY TOO HARD
Trouble falling asleep may be brought on simply by going tobed too early.Sleep cannot be forced.If you ★turn in（注〔口〕=go to bed）too early—even if you do fall asleep—you couldexperience a disturbed night or wake without feeling refreshed.
[11]If you can't fall asleep,don't stay in bed ★ broodingabout（注：brood about(above,over)考虑，对……担忧）beingawake.Leave the bedroom.Read,sew,watch TV,take a warm bath,or find some other way to relax.Go to bed only when you aresleepy.
[12]CONCLUSIONS
FOR A GOOD NIGHT'S SLEEP...
* Sleep as much as needed to feel refreshed and healthyduring the day,but not more.
* Curtail the time in bed—this practice seems to solidifysleep.Excessively long times in bed seem related to fragmentedand shallow sleep.
* Have a regular wake-up time in the morning to strengthenthe normal sleepwake-sleep cycle.This will lead to regulartime of sleep onset.
* Exercise in the afternoon probably enhances sleep.Exercisein the evening causes sleep fragmentation.
* Hunger sometimes disturbs sleep;a light snack may help.
* An occasional sleeping pill may be beneficial,but chronicuse can worsen insomnia.
* Caffeine in the evening disturbs sleep,even in those whofeel it does not.
* The chronic use of tobacco disturbs sleep.
* Reduce the use of alcohol,which facilitates the developmentof Sleep apnea（注：
呼吸暂停；窒息）.Although alcoholpromotes drowsiness in some persons,its use in the evening alsocauses repeated early morning awakenings.
* People who feel angry and frustrated because they cannotsleep should not try harder and harder to fall asleep,butshould turn on the light and do something different.
和年龄有关的变化会影响人们是否能够睡得连续和充分。随着年事日高，有些人晚上睡眠时间变短，有些人则变长。这样的转变也许只是年龄增长所带来的一种正常状况；或者是由日常生活方式的变化、退休或身心健康方面的变化所引起的。普遍的问题是睡得太少、入睡困难（要花超过30-45分钟的时间才能睡着）、夜里频繁醒来或醒得过早且无法再入睡。
[2]失眠的原因
持续最长可达三周的短期失眠可能是由焦虑、心绪不宁、身心紧张引起的。典型的原因包括对金钱的忧虑、心爱人的死亡、婚姻问题、对健康的过分担忧、厌倦、在社交生活中受到孤立或活动空间受到限制。
长期失眠通常是由诸如心脏病、关节炎、糖尿病、哮喘、慢性窦炎、癫痫、溃疡等身体方面的疾病以及抑郁症造成的。长期吸毒或酗酒、过度饮用含咖啡因的饮料以及滥用安眠药也可能导致睡眠长期受到损害。
[3]改善睡眠的途径
失眠是一个复杂的问题，不是轻而易举就能解决的。慢性失眠往往是经过很长一段时间形成的，同样治疗起来也是逐渐见效的。大多数专家都同意遵循下面的几点建议是获得较好睡眠的首要步骤。如果你照着这些建议去做后仍然有睡眠困难，就该找你的医生谈谈了。
[4]锻炼
经常锻炼会有利于睡眠；然而，剧烈运动——尤其是睡觉之前的剧烈运动——可能使人兴奋，从而延缓睡眠。晨练对睡眠几乎没有益处。最好的锻炼时间是在下午。
[5]省掉白天的小睡
白天的小睡容易扰乱正常的夜晚睡眠。如果你白天经常小睡而夜里睡得很差，那么在省掉那些小睡后，你的夜间睡眠也许会有所改善。白天的小睡不应该被用作糟糕的夜晚睡眠的替代品。这个常规也有例外——有些年纪较大的人如果白天小睡，夜里会睡得更好。
[6]临睡前进点小吃
如果饥饿让你无法入睡，略微吃一点东西也许会帮你睡着，除非进食导致消化不良。不要吃油腻食物，不要喝酒和含咖啡因的饮料。对那些可以饮用牛奶的人来说，喝一杯温热的牛奶——这个久经试验证明是行之有效的方法——或许是最有效的。
[7]就寝时间要有规律
要想睡得更好，最好的办法是保持一个有规律的睡眠时间表。每天晚上在大约同样的时间就寝，但只是在你感到疲倦时。设定好闹钟让它每天早晨在大约同样的时间把你叫醒。如果你夜里睡得不好，第二天不要赖床或睡得过久。如果你在起床时间到来之前就醒了，立刻起床，开始你一天的生活。有规律的醒来时间有助于固定你的生物节律，这会帮你确立一天24小时中效率最高的时段。
[8]把安眠药仅用作一个临时的解决办法
所有安眠药物都应该有节制地使用，而且服用时间要尽可能地短、有效剂量要尽可能地小。尽管促进睡眠的药物对人暂时是有帮助的，但最终会引发睡眠紊乱、多种副作用以及白天仍处在睡眠状态和对药物的依赖。安眠药还可能使老人跌绊或摔倒，感到昏昏沉沉或因余睡未尽而难受不堪，或是显得健忘和衰老。
[9]减少饮酒
酒精的效果很有欺骗性。它可以帮你入睡，但那很可能是断断续续的睡眠。你极有可能在夜半时分、酒精的松弛作用消失后醒来。酒精还会引起脱水，导致口渴和喉咙发干，从而将你弄醒。
[10]不要太勉强
入睡困难可能仅仅是因为上床太早。睡眠是不能勉强的。如果你上床太早——即使你确实睡着了——你可能一夜都睡不安稳或者醒来时并不感到精神焕发。
[11]如果你睡不着，不要躺在床上闷闷不乐地想你为什么还醒着。走出卧室，去阅读、缝纫、看电视、洗一个温水澡，或者找其他方式来放松自己。只有在感到困倦时才上床。
[12]结论
要想得到一夜酣眠……
＊睡眠时间以白天感到健康和振作为宜，不要睡得太长。
＊减少躺在床上的时间——这种做法似乎有助于睡得踏实。躺在床上的时间过长似乎会导致睡得浅并且时断时续。
＊早晨醒来的时间要有规律，以加强正常的睡—醒—睡周期，这样入睡的时间也会变得有规律。
＊下午进行锻炼很可能提高睡眠质量，而晚上锻炼则会导致睡眠支离破碎。
＊有时饥饿会扰乱睡眠，而略微进点食或许有助于睡眠。
＊偶尔服一片安眠药也许有助于睡眠，但长期服用会加重失眠。
＊晚上喝含咖啡因的饮料会造成睡眠紊乱，即使对那些觉得咖啡因对自己无妨的人也是如此。
＊长期吸烟会扰乱睡眠。
＊减少饮酒，因为酒精容易引起睡眠呼吸暂停。尽管有些人饮酒后困倦感会增强，但晚上饮酒也会导致清晨频繁地醒来。
＊因睡不着而感到愤怒和沮丧的人不应该拼命想睡着，而是该打开灯去做些别的事。
标签：睡眠状态论文;