TED演讲：如何解决失眠症，并且终于能睡个好觉?
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | At least one out of every three people will experience some form of insomnia in their lifetime. | 每三人中至少有一人在一生中会经历某种形式的失眠. |
| 0:07 | Insomnia is when you consistently have difficulties either falling asleep, | 失眠是当你总是有困难 要么睡着了, |
| 0:12 | difficulties staying asleep, or you just don't feel refreshed or restored by your sleep the next day. | 很难睡着,或者你只是感觉不新鲜 或恢复你的睡眠 第二天。 |
| 0:18 | Now, when sleep becomes difficult, there are many things that people understandably turn to for help. | 现在,当睡眠变得困难时,人们可以理解的是,有许多事情需要求助。 |
| 0:25 | But not all of them work especially well. | 但并非所有的都特别有效。 |
| 0:33 | For instance, alcohol and THC, which is the psychoactive component of cannabis, are all popular options. | 例如,作为大麻精神活性成分的酒精和THC都是受欢迎的选择。 |
| 0:41 | However, both THC and alcohol will ultimately make your insomnia and your sleep difficulties worse rather than better. | 然而,THC和酒精最终会使你的失眠和睡眠困难恶化而不是更好. |
| 0:49 | Even melatonin will only increase your sleep quality, or what we call your sleep efficiency, by just a few percent. | 即使是麦拉东宁 也只会提高你的睡眠质量 或者我们称之为你的睡眠效率 仅提高几个百分点 |
| 0:57 | Thankfully, however, there is a much more effective drug-free approach called cognitive behavioral therapy for insomnia, or CPTI for short. | 然而,令人欣慰的是,有一种更加有效的无毒品方法,称为失眠认知行为疗法,或简称为CPTI。 |
| 1:09 | And by working with a clinician for several weeks, which you can do online, by the way, | 和一位临床医生共事数周, 你可以在网上做,顺便说一句, |
展开字幕全文（16 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | At least one out of every three people will experience some form of insomnia in their lifetime. | 每三人中至少有一人在一生中会经历某种形式的失眠. |
| 2 | Insomnia is when you consistently have difficulties either falling asleep, | 失眠是当你总是有困难 要么睡着了, |
| 3 | difficulties staying asleep, or you just don't feel refreshed or restored by your sleep the next day. | 很难睡着,或者你只是感觉不新鲜 或恢复你的睡眠 第二天。 |
| 4 | Now, when sleep becomes difficult, there are many things that people understandably turn to for help. | 现在,当睡眠变得困难时,人们可以理解的是,有许多事情需要求助。 |
| 5 | But not all of them work especially well. | 但并非所有的都特别有效。 |
| 6 | For instance, alcohol and THC, which is the psychoactive component of cannabis, are all popular options. | 例如,作为大麻精神活性成分的酒精和THC都是受欢迎的选择。 |
| 7 | However, both THC and alcohol will ultimately make your insomnia and your sleep difficulties worse rather than better. | 然而,THC和酒精最终会使你的失眠和睡眠困难恶化而不是更好. |
| 8 | Even melatonin will only increase your sleep quality, or what we call your sleep efficiency, by just a few percent. | 即使是麦拉东宁 也只会提高你的睡眠质量 或者我们称之为你的睡眠效率 仅提高几个百分点 |
| 9 | Thankfully, however, there is a much more effective drug-free approach called cognitive behavioral therapy for insomnia, or CPTI for short. | 然而,令人欣慰的是,有一种更加有效的无毒品方法,称为失眠认知行为疗法,或简称为CPTI。 |
| 10 | And by working with a clinician for several weeks, which you can do online, by the way, | 和一位临床医生共事数周, 你可以在网上做,顺便说一句, |
| 11 | the therapy helps change your habits, your beliefs, and your general stress around this thing called sleep. | 治疗有助于改变你的习惯,你的信仰, 和一般的压力 围绕这个东西叫睡眠。 |
| 12 | And there are now many studies that have shown CPTI to be just as effective as sleeping pills in the short term, | 现在有许多研究表明 CPTI在短期内和安眠药一样有效 |
| 13 | yet CPTI has no negative side effects, unlike sleeping pills. | 然而CPTI并没有负的副作用,与安眠药不同. |
| 14 | In addition, after you stop working with your therapist, the sleep benefits can last for years later. | 此外,在停止与你的治疗师合作后,睡眠福利可以持续数年后. |
| 15 | CPTI is now, in fact, so powerful that it is our first-line recommended treatment for insomnia, | CPTI现在是如此强大 以至于它是我们一线 建议治疗失眠, |
| 16 | and it allows you to regain your confidence in the ability to sleep well each and every night. | 这样你就能重拾信心 每天晚上都能好好睡觉 |
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