你是否为了寻求一个完美的夜晚而失眠

你是否为了寻求一个完美的夜晚而失眠

If you're having a hard time falling asleep, that sleep tracker on your wrist might be to blame.

如果你很难入睡，你手腕上的睡眠跟踪器可能是罪魁祸首。

It's "when you just really become fixated on having this perfect sleep via tracker," said Seema Khosla, medical director at the North Dakota Center for Sleep. "And then you start worrying about it, and you wind up giving yourself insomnia."

北达科他州睡眠中心的医学主任西玛·科斯拉说，这是“当你通过跟踪器真正专注于拥有完美睡眠的时候”。“然后你就会开始担心，最后会让自己失眠。”

Sleep trackers have become increasingly popular. They come in the form of watches, wristbands, rings and even mattresses.

睡眠跟踪器已经变得越来越受欢迎。它们的形式有手表、腕带、戒指，甚至床垫。

The gadgets measure how you breathe, how fast your heart is beating, how much you're tossing and turning. They crunch that data to produce a sleep score, usually through a smartphone app.

这些仪器可以测量你的呼吸、心跳、辗转反侧的程度。他们通常通过智能手机应用程序对这些数据进行处理，得出睡眠评分。

But in an irony of our digital lifestyles, for some people, perfecting that sleep score becomes an end unto itself — so much so that they can lose sleep over it.

但具有讽刺意味的是，我们的数字生活方式对一些人来说，完善睡眠得分本身就是目的-以至于他们可能会因此而失眠。

Khosla sees this is her own practice as a sleep doctor. Stressed-out patients complain they are aiming for a sleep score of 100 but are getting only 80. It keeps them up at night.

科斯拉认为这是她自己作为睡眠医生的做法。压力过大的病人抱怨说，他们的目标睡眠分数是100分，但实际只有80分。这让他们晚上睡不着。

She has a simple solution.

她有一个简单的解决办法。

"I'll ask them just to put their tracker away for a couple of weeks. And honestly, sometimes you can just see the relief on their faces," she said.

她说：“我会让他们把追踪器放在一边几个星期。老实说，有时候你会看到他们脸上的欣慰。”

Kathrin Hamm experienced this problem firsthand.

凯瑟琳·哈姆亲身经历了这个问题。

She was traveling around the world as an economist for the World Bank, and getting good sleep was a priority.

作为世界银行的经济学家，她周游世界，睡眠质量是她的首要任务。

"Basically, if I wasn't on a plane, I was on the road kind of around in Bangladesh, Nepal, Bhutan," she said. "I've never been a good sleeper. ... But during that time, I really had developed insomnia and some serious sleep issues."

“基本上，如果我不在飞机上，我差不多是在孟加拉国、尼泊尔、不丹的路上，”她说。“我从来都睡不好觉……但在那段时间里，我真的患上了失眠和一些严重的睡眠问题。”

Tracking her sleep made things worse.

跟踪她的睡眠让事情变得更糟。

"I actually realized that I'm even more stressed out to see kind of like in writing ... that I'm not sleeping well," she said. "Instead of addressing the root cause, I was more concerned about [continuing] measuring, measuring."

她说：“我实际上意识到，看到类似于写作的东西，我的压力更大了……我睡不好觉。”“我没有解决根本原因，而是更关心(继续去)衡量。”

Hamm tried other solutions, including noise machines, expensive pillows and mattresses. But nothing worked.

哈姆尝试了其他解决方案，包括噪音机器、昂贵的枕头和床垫。但都没有奏效。

Her problem is one that millions of people can relate to. A third of Americans say they don't get the recommended seven hours of sleep a night, according to the Centers for Disease Control and Prevention.

她的问题与数百万人息息相关。美国疾病控制与预防中心的数据显示，三分之一的美国人表示，他们没有达到建议的每晚7小时睡眠时间。

Not getting enough rest is unhealthy. It increases the risk of conditions from depression to heart disease.

没有得到足够的休息是不健康的。它增加了从抑郁到心脏病的风险。

Sleep doctors blame technology in part for bad sleep habits — particularly the smartphones that keep us constantly connected and stimulated.

睡眠医生将不良睡眠习惯部分归咎于科技，尤其是让我们保持持续联系和亢奋的智能手机。

Khosla calls this problem "social jet lag."

科斯拉称这个问题为“社会时差”。

Like jet lag from travel, social jet lag occurs when we interrupt our bodies' internal clocks.

就像旅行引起的时差反应一样，当我们打乱身体内部的生物钟时，社会时差就会发生。

"We are just on our phones too long," Khosla said. "We are not getting enough sleep or not prioritizing sleep or staying up late because of work demands or parenting or whatever demand."

“我们用手机的时间太长了，”科斯拉说。“我们没有得到足够的睡眠，或者没有优先安排睡眠，或者因为工作要求、育儿要求等任何要求而熬夜。”