英語流行話題聽力:Unit82 怎樣應(yīng)對失眠?

[00:00.43] Unit 82 Get Some Sleep? [00:04.30] It's 2 a.m., and you 've counted enough sheep to fill a paddock, but you still can not get the shut eye you need. [00:12.11] Do you 1) start counting goats; 2) get out of bed and read; or 3) take a sleeping pill? [00:21.06] If you picked reading, your restless nights may soon be over. [00:25.28] According to a report in a recent journal of the American Medical Association, adopting a few basic habits -- like limiting the amount of time you spend in bed -- works better than pills goats in controlling chronic insomnia. [00:41.47] Almost everyone experiences a sleepless night or two at some point in their lives. [00:47.27] The subjects in a study -- all of whom were over age 55 -- had been fluffing up their pillows in vain for 15 to 20 years. [00:57.19] Most of them had no trouble falling asleep. [01:00.27] The hard part was staying asleep through the night. [01:04.59] After excluding patients whose insomnia may have resulted from some other conditions, such as depression, researchers divided the remaining 78 subjects into four groups. [01:18.00] One group took sleeping pills. [01:20.26] The second group underwent cognitive behavior therapy designed, among other things, to promote better sleep habits. [01:29.23] Not surprisingly, the sleeping pills helped test subjects sleep longer right away. [01:35.09] But the results were not really different, at least in the short term, from those provided by behavior therapy and the combined treatment. [01:45.00] And when the researchers contacted their subjects two years later, only the behavior therapy group has maintained its initial recovery. [01:54.31] As soon as participants stopped taking sleeping pills, the sleepless nights returned. [02:00.50] How can you improve your chances of getting a good night's sleep? here are some tips: If you do not fall asleep within 20 minutes, [02:10.20] get up and read quietly in another room so that your brain associates your bed with sleep, [02:16.32] not anxiety. [02:18.42] Meanwhile, work with your body instead of against it. [02:22.44] do not nap after 3 p.m. Cut back on caffeine, especially in the afternoon or evening. [02:30.27] do not drink alcohol at night; it may allow you to fall asleep more easily but you 're likely to suffer a rebound effect in a few hours. [02:41.08] Getting up at the same time every morning is also important, because that makes it easier to synchronize your body's biological clock. [02:50.05] Whatever you do, do not panic if you become sleepless once again. [02:55.21] Most folks find they can not break the cycle of insomnia overnight.

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