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我今年55岁,夜里经常失眠。依靠安眠药助眠毕竟不是长久之计。最近我在网上读到一篇短文,是讲改善老人睡眠的。读后很为美国人搞科研的精神和方法所动。他们把参加试验的人分为三组,一组服药,一组服药加行为治疗,一组服用的是安慰剂。试验结束后再作对比。鄙人孤陋寡闻,尚未见国内搞过如此试验。本文提出了一些很好的改变行为,促进睡眠的建议。我对其中的两条感兴趣,也照办了。一条是Get up at the same time each morning, regardless of the amount of sleep during the previous night.这一条果然灵验。我以前的做法是“堤内损失堤外补”,夜里损失早晨补。这样做的效果其实很差。另一条是把Use the bedroom for sleep and sex only—no reading, TV watching or worrying about sleep,我将电视机从我的卧室“请”了出去,卧室就是卧室,不作他用(值得庆幸的是我最近刚迁人三室一厅的新居)。没有想到,此举真灵!读一篇短文,能学到一两点有用的知识足矣!我将此文用email发给贵刊,并附上我的译文,希望能够刊出,让更多的人能够从中受益。不知译文是否可用。
I am 55 years old and often suffer from insomnia at night. Reliance on sleeping pills to help sleep is not a long-term solution. Recently, I read an essay on the Internet about improving the sleep of the elderly. After reading it, it was very much influenced by the spirit and methods used by Americans to engage in scientific research. They divided the participants into three groups, one group took medication, one group took medication and behavioral therapy, and one group took placebo. Comparing after the end of the test. The ignorant people have not seen such tests in the country. This article presents some good suggestions for changing behaviors and promoting sleep. I was interested in two of them and I did so. One is Get up at the same time each morning, regardless of the amount of sleep during the previous night. My previous practice was “the loss of embankments outside the embankment,” and there was a loss in the morning. The effect of this is actually very poor. The other thing is to use the bedroom for sleep and sex only-no reading, TV watching or worrying about sleep. I’ll “teach” the TV from my bedroom. The bedroom is the bedroom and it’s not for his use (fortunately, it’s me Recently moved to a new house with three bedrooms and one living room). I did not expect this move to be true! Read one essay and learn one or two points of useful knowledge! I sent this article to you by email and attached my translation. I hope to be able to publish it. Many people can benefit from it. I wonder if the translation is available.