访谈录 Interview 2007-04-27&29, 拒绝失眠

Another sleepless¹ night...

This morning on Today's Health run-down America. With the hassles of life and other half hours in the day, more and more people are getting by on less and less sleep. What can you do to get more effective rest? Joining us now is Dr. Joanne Getsy, medical director of the Drexel sleep center. Dr. Getsy, welcome!

Good morning!

Good to have you here. This ..We talk about insomnious people who can't seem to get to sleep. Then you have folks, I think, I'm one of them who just don't sleep because you're just too busy. I meant to go to bed at nine last night. It was 22:30 before I climbed into bed. So how do you separate the two?

Oh, I think most people who complain of trouble sleeping are really in your category. And there is just the 24-hour world. We have too much to do. And there is just not enough time for sleep. And I think the important thing is that people don't understand the importance of sleep. You know, we exercise and we eat right and we try to do what is right for us. But we forget that sleep is as important as all of those ...

It is not a luxury. It's a health thing. The National Institute of Health says 10 to 15% of the general population struggles with chronic² insomnia³. And some of those people do fall in the category of, they can't sleep, as much as they try, they can’t.

That's right! And when we see them at sleep specialists, we can usually determine from what they tell us, whether they really have insomnia and have trouble sleeping, from a true sleep disorder⁴ or whether they just can't seem to find the time for sleep.

Alright. Primary insomnia, again, these are people who can't sleep enough because of the health condition. But they simply can't get to sleep. You have got some advice for them, including "To stay asleep, you must stay awake."

Yes! Well, The important thing is to keep a schedule. People have trouble sleeping really need to keep the schedule where they schedule when their sleep is going to be. And what we try to work with them, we try to find the time when you're gonna be asleep and the time we must stay awake.

Even, even in fact I'm not tired until 3 a.m.?

Then, then you go to bed at 3 a.m.

Go to bed at 3 a.m.? And then get up and go to work at 7 or 8…

Exactly! And we actually make a schedule and that means there is no point in lying in bed for 2 hours. Your mind wants to see production.
You say "Set a bedtime" and "Don't lie awake in bed".

Absolutely right!

And also "Persevere⁵".

Well, it's hard, you know.

So, this isn't gonna be an overnight change.

Trying to learn to sleep is a long process and it takes a lot of dedication⁶ you have to stick with it. And don't give up.

And so this is someone who who's gonna really stick with the program. You tell them from the beginning, this is not going to be… It's like a boot camp, isn't it?

It isn't like a boot camp. It's a lot like quitting smoking or drinking whatever else. You have to really put the time in it. If people are ready, it would work. But it is not easy. Let's talk about something you call "sleep hygiene"--- the tips you say anyone can use to improve their habits. "Make sleep a priority⁷". And then let's get back to people like me. Right?

Well, that’s hard. I mean we have so many responsibilities in the world. But if you find that your sleepless-ness is disturbing the way you feel during the day, then you have to make it a priority.

And then "Make your bedroom comfortable". We talking mattress⁸ and pillow or lighting⁹ what.

Well, both! I mean all of the above that needs to be comfy and cozy¹⁰ and you shouldn't be doing and you shouldn't have your computer in your bedroom, and you shouldn't be doing paying your bills while you are lying in bed. It ought to be comfortable and inviting¹¹.

We all know that caffeine will keep us awake. But you say” Don’t have caffeine after lunch”. Someone going to bed at nine or ten, I mean does it really stay, stay with them that long?

Caffeine can stay with you up to 10 hours. And so you have to make sure you stop if it’s bothering you and if you have trouble sleeping. You shouldn't have caffeine after lunchtime.

I'm reading the next tip. I hate to tell you that in about an hour I am gonna be taking a nap, but you say” Don’t take a nap during the day."

Well, I think naps are good. If they are people like you, you have a crazy schedule and you can't get to sleep and maybe tonight you have something else that you have to do. And I think in that type of situation, a nap is good. It's gonna revive¹² you.

Do you like a twenty-minute nap or two-hour nap? I mean is too much bad?

Too much is too bad. You have to keep it less than 45 minutes. Because if you take a nap that's longer than that, you will end up getting deep sleep then you wake up feeling worse instead of better.

Alright. Dr.Getsy, it's good to have you here, I think last time you heard I say there's news to sleep on. I won't say that again.

Joanne, thank you for being here with us, good to have you on.
Nice to see you.

1 sleepless   

adj.不睡眠的，睡不著的，不休息的

参考例句：

• The situation gave her many sleepless nights.这种情况害她一连好多天睡不好觉。
• One evening I heard a tale that rendered me sleepless for nights.一天晚上，我听说了一个传闻，把我搞得一连几夜都不能入睡。

2 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

3 insomnia   

n.失眠，失眠症

参考例句：

• Worries and tenseness can lead to insomnia.忧虑和紧张会导致失眠。
• He is suffering from insomnia.他患失眠症。

4 disorder   

n.紊乱，混乱；骚动，骚乱；疾病，失调

参考例句：

• When returning back,he discovered the room to be in disorder.回家后，他发现屋子里乱七八糟。
• It contained a vast number of letters in great disorder.里面七零八落地装着许多信件。

5 persevere   

v.坚持，坚忍，不屈不挠

参考例句：

• They are determined to persevere in the fight.他们决心坚持战斗。
• It is strength of character enabled him to persevere.他那坚强的性格使他能够坚持不懈。

6 dedication   

n.奉献，献身，致力，题献，献辞

参考例句：

• We admire her courage,compassion and dedication.我们钦佩她的勇气、爱心和奉献精神。
• Her dedication to her work was admirable.她对工作的奉献精神可钦可佩。

7 priority   

n.优先处理的事，居先，优先（权）

参考例句：

• The development of the national economy is a top priority.发展国民经济是应予以最优先考虑的事。
• Things should be taken up in order of priority.办事应有个先后次序。

8 mattress   

n.床垫，床褥

参考例句：

• The straw mattress needs to be aired.草垫子该晾一晾了。
• The new mattress I bought sags in the middle.我买的新床垫中间陷了下去。

9 lighting   

n.照明，光线的明暗，舞台灯光

参考例句：

• The gas lamp gradually lost ground to electric lighting.煤气灯逐渐为电灯所代替。
• The lighting in that restaurant is soft and romantic.那个餐馆照明柔和而且浪漫。

10 cozy   

adj.亲如手足的，密切的，暖和舒服的

参考例句：

• I like blankets because they are cozy.我喜欢毛毯，因为他们是舒适的。
• We spent a cozy evening chatting by the fire.我们在炉火旁聊天度过了一个舒适的晚上。

11 inviting   

adj.诱人的，引人注目的

参考例句：

• An inviting smell of coffee wafted into the room.一股诱人的咖啡香味飘进了房间。
• The kitchen smelled warm and inviting and blessedly familiar.这间厨房的味道温暖诱人，使人感到亲切温馨。

12 revive   

v.（使）复苏，（使）重振活力，恢复生机，复兴

参考例句：

• These flowers will revive in water.这些花在水中会再活。
• They managed to revive the injured driver with cardiac massage.他们通过心脏按压使受伤的司机苏醒了过来。