最新研究表明，失眠患者可以从治疗过程中获益

Therapy could help millions of insomnia sufferers get an hour’s more sleep each night, new research has revealed.

最新研究表明，治疗过程可以帮助数百万失眠患者每晚多睡一个小时。

The sleep disorder affects one in four Americans and one in three adults in the UK. As a result, doctors doled out more than 8.5 million prescriptions for sleeping pills last year.

在英国，四分之一的美国人和三分之一的成年人患有睡眠障碍。因此，去年医生们发放了850多万张安眠药处方。

However, drugs can have harmful side effects and are known to be addictive. Fortunately, a new study has now revealed that counseling with a doctor, nurse or therapist is an effective alternative to help people nod off.

然而，药物可能有有害的副作用，而且众所周知会上瘾。幸运的是，一项新的研究显示，咨询医生、护士或治疗师是帮助人们入睡的有效方法。

The study, which analyzed 13 trials on around 1,500 adults, found that patients who had undergone four to six sessions of “talking therapy” — known as cognitive behavioral therapy (CBT) — struggled much less with insomnia.

这项研究分析了大约1500名成年人的13项试验，发现接受过4到6个疗程的“谈话疗法”(称为认知行为疗法(CBT))的患者失眠的痛苦要小得多。

Not only did they drift off up to 31 minutes earlier, they stayed asleep for up to 37 minutes extra. And the effects were still going strong 12 months later.

他们不仅提前了31分钟就睡着了，而且多睡了37分钟。12个月后，影响仍然很强烈。

The research was published in the British Journal of General Practice.

这项研究发表在《英国全科医学杂志》上。

Lead researcher Judith Davidson, from Queen’s University, Canada, said: “There is now a way for GPs to help insomnia sufferers without prescribing drugs.

加拿大皇后大学的首席研究员朱迪思·戴维森说:“现在有一种方法可以让全科医生在不开处方的情况下帮助失眠症患者。

“Widespread studies have established that CBT-I [talking therapy] is effective and lasting. It works well to get patients sleeping well again.”

“广泛的研究已经证实CBT-I(谈话疗法)是有效和持久的，能让病人再次睡个好觉。”

Experts also said CBT may work out cheaper than sleeping pills over time, as it continues to be effective in the long run.

专家还表示，随着时间的推移，CBT可能会比安眠药更便宜，因为从长远来看，它仍然有效。

Health dangers of sleep deprivation

睡眠不足对健康的危害

Doctors recommend adults get between seven and nine hours shut-eye a night. Having too little sleep has been linked to a range of health problems including obesity, strokes, heart attacks, depression and anxiety.

医生建议成年人每晚要睡7到9个小时。睡眠不足与一系列健康问题有关，包括肥胖、中风、心脏病发作、抑郁和焦虑。

Professor Helen Stokes-Lampard, chair of the Royal College of GPs, said: “Insomnia can cause huge distress and frustration for patients, and can have significant long-term health implications.

皇家GPS学院院长海伦·斯托克斯·兰帕德教授说：“失眠会给患者带来巨大的痛苦和挫折，并对健康产生重大的长期影响。”

“For many patients, sleeping tablets can seem like an obvious treatment option, but they are not usually effective for more than a few days, and GPs will only use them as a last resort,” she said.

她说:“对许多患者来说，安眠药似乎是一个显而易见的治疗选择，但它们通常不会有效超过几天，而且全科医生只会把它们作为最后的手段。”

Stokes-Lampard added that insomnia sufferers can also boost rest by practicing good “sleep hygiene” before bed, including limiting booze and caffeine consumption.

斯托克斯·兰帕德补充说，失眠患者也可以在睡前通过良好的“睡眠卫生”来促进休息，包括限制饮酒和咖啡因的摄入。