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白噪音為什么可以助眠
發(fā)布日期:2021-3-26 | 發(fā)布者:譯語翻譯公司 | 頁面功能: 【字體:大 中 小】 |
白噪音為什么可以助眠
Why white noise can help sleep
“白噪音+奶嘴”被初為人母的劉默默稱作是“哄寶寶睡覺的神器”。寶寶睡不著覺哭鬧的時候,劉默默就給寶寶播放助眠的白噪音。在綿綿的雨落聲、輕柔的海浪聲和舒緩的音樂聲中,寶寶很快就能安靜下來進(jìn)入夢鄉(xiāng),在一旁聽著的劉默默也會犯困,想要睡覺。
"White noise + pacifier" was called by the new mother Liu Momo as an "artifact to coax babies to sleep." When the baby can't sleep and cry, Liu Momo plays the white noise to help the baby sleep. With the sound of rain falling, soft ocean waves and soothing music, the baby will soon calm down and fall asleep. Liu Momo, who is listening to the side, will also be sleepy and want to sleep.
記者在采訪中發(fā)現(xiàn),伴著白噪音入睡已成了當(dāng)代不少年輕人的習(xí)慣。在手機(jī)軟件庫里查找助眠軟件時,可以看到白噪音在搜索結(jié)果中占據(jù)了“霸主”之位,各種音樂播放軟件里,形形色色的白噪音歌單讓人目不暇接。不過,也有飽受失眠困擾的網(wǎng)友表示,白噪音對自己并沒有幫助,反而會干擾入睡。白噪音真的可以讓人產(chǎn)生睡意嗎?用白噪音助眠是健康的方式嗎?想要提高睡眠質(zhì)量可以采用哪些方法?中青報·中青網(wǎng)記者為此采訪了北京大學(xué)第六醫(yī)院精神科副主任醫(yī)師張衛(wèi)華。
The reporter found in the interview that falling asleep with white noise has become a habit of many young people today. When looking for sleep aid software in the mobile phone software library, you can see that white noise occupies the "overlord" position in the search results. In various music playback software, all kinds of white noise playlists are dizzying. However, some netizens who suffer from insomnia said that white noise does not help them, but instead interferes with falling asleep. Can white noise really make people feel sleepy? Is it a healthy way to use white noise to help sleep? What methods can be used to improve the quality of sleep? A reporter from China Youth Daily and China Youth Daily interviewed Zhang Weihua, deputy chief physician of the Department of Psychiatry, Peking University Sixth Hospital.
張衛(wèi)華向記者解釋說,白噪音由人耳可以感知的20~2000赫茲的聲音構(gòu)成,是一種單調(diào)的、有規(guī)律性的聲音??茖W(xué)家通過腦電圖和腦磁圖發(fā)現(xiàn),大腦對外界單調(diào)的、有規(guī)律的聲音會產(chǎn)生諧振,而這種諧振會使大腦處于一種安靜的、相對不活躍的狀態(tài),同時產(chǎn)生疲勞感和困倦感。
Zhang Weihua explained to reporters that white noise is composed of 20-2000 Hz sound that human ears can perceive. It is a monotonous and regular sound. Scientists found through electroencephalogram and magnetoencephalogram that the brain will resonate to the monotonous and regular sounds of the outside world, and this resonance will make the brain in a quiet, relatively inactive state, and at the same time produce fatigue and drowsiness. sense.
張衛(wèi)華進(jìn)一步舉例說,不只是聲音,所有單調(diào)的、刻板的活動都容易引起大腦產(chǎn)生疲勞性反應(yīng)——很多人睡不著的時候數(shù)羊,數(shù)著數(shù)著就睡著了,也是一樣的原理。此外,單調(diào)和刻板的視覺也會刺激大腦產(chǎn)生疲勞感,這就是為什么人們在一馬平川的公路上開車久了容易感到疲勞和困倦的原因。而在修建公路時有意增加一些拐彎和起伏,就是為了避免駕駛者因為單調(diào)刻板的操作和視覺信號引起疲勞而導(dǎo)致事故發(fā)生。
Zhang Weihua further exemplified that not only sounds, but all monotonous and stereotyped activities can easily cause fatigue in the brain. Many people count sheep when they can’t fall asleep, and fall asleep after counting. The same principle applies. In addition, monotonous and stereotyped vision can also stimulate the brain to produce a sense of fatigue, which is why people tend to feel tired and sleepy after driving on the highways of Yimapingchuan for a long time. When building roads, the intention to increase turns and ups and downs is to avoid accidents caused by driver fatigue caused by monotonous and rigid operations and visual signals.
在花樣繁多的助眠白噪音里,大自然的雨聲最常見,也被使用得最多。張衛(wèi)華認(rèn)為,除了引起大腦諧振之外,雨聲帶來的嗜睡感還可能與人類進(jìn)化過程中留在基因里的記憶有關(guān)。在原始社會,下雨的時候人類外出活動受限,通常只能待在棲身處休息、睡覺,因此人類基因里可能保留了聽見雨聲就想睡覺的條件反射。
Among the various kinds of sleep aid white noise, the sound of rain in nature is the most common and used the most. Zhang Weihua believes that in addition to causing brain resonance, the drowsiness caused by the sound of rain may also be related to the memory left in the genes during human evolution. In primitive society, when it rains, humans are restricted from going out and usually can only stay in the shelter to rest and sleep. Therefore, human genes may retain the conditioned reflex that they want to sleep when they hear the sound of rain.
不過,張衛(wèi)華同時指出,從生物發(fā)展和生命活動的規(guī)律來講,總會出現(xiàn)特殊個例,某個規(guī)律一般都存在著不同程度的個體差異。因此,對于大多數(shù)人來說,白噪音可以讓人平靜,產(chǎn)生困意,但對于少數(shù)人來說,可能就只是干擾入睡的噪音。如果覺得聽白噪音對睡眠有幫助,就不妨繼續(xù)使用。但如果刻意想要使用白噪音催眠,就很可能因為對睡眠這件事過分在意而產(chǎn)生了心理暗示,存在引發(fā)睡眠焦慮的可能。
However, Zhang Weihua also pointed out that in terms of the laws of biological development and life activities, there will always be special cases, and certain laws generally have different degrees of individual differences. Therefore, for most people, white noise can make people calm and cause sleepiness, but for a few people, it may just be noise that interferes with falling asleep. If you think listening to white noise is helpful for sleep, you may wish to continue using it. But if you deliberately want to use white noise to hypnotize, it is likely that you will be overly concerned about sleep and produce psychological cues, which may cause sleep anxiety.
馬爾克斯在《百年孤獨(dú)》里把失眠描繪成一種時疫病,時至今日,這場“疫病”似乎愈演愈烈。中國睡眠研究會近期發(fā)布的《睡眠調(diào)查報告》(以下簡稱《報告》)顯示,當(dāng)下,我國有超3億人存在不同類型、不同程度的睡眠障礙。《報告》還發(fā)現(xiàn),90后喪失睡眠的問題最為突出,90后失眠的比例為36.7%,遠(yuǎn)高于其他年齡段人群的平均比例(16.4%)。在睡眠障礙成為時代“流行病”之際,網(wǎng)上也流傳著越來越多有關(guān)助眠的小貼士,很多人相信睡前喝一杯熱牛奶可以讓人很快入睡,有些人會選擇睡前喝紅酒助眠,還有人會服用褪黑素產(chǎn)品,也有人為了排除外界干擾讓自己睡得更沉,而戴著耳塞入睡……那么這些是不是好的方法呢?
Marquez portrayed insomnia as a seasonal epidemic in "A Hundred Years of Solitude". Today, this "epidemic" seems to be getting worse. The "Sleep Survey Report" (hereinafter referred to as the "Report") recently released by the China Sleep Research Association shows that currently, more than 300 million people in my country have different types and degrees of sleep disorders. The "Report" also found that the problem of sleep loss after the 90s is the most prominent. The proportion of insomnia born in the 90s is 36.7%, which is much higher than the average proportion of people in other age groups (16.4%). At a time when sleep disorders have become the “epidemic” of the times, more and more tips about sleep aid are circulating on the Internet. Many people believe that drinking a cup of hot milk before going to bed can make people fall asleep quickly, and some people choose to go to bed before going to bed. Drinking red wine to help sleep, some people will take melatonin products, and some people wear earplugs to fall asleep in order to eliminate external interference and make them sleep more...So are these good methods?
張衛(wèi)華告訴中青報·中青網(wǎng)記者,沒有任何一種食物具有絕對的助眠作用。即使是褪黑素產(chǎn)品,也不具有長期助眠的效果,甚至有人在服用褪黑素后反而出現(xiàn)更加難以入睡的現(xiàn)象。“從患者反饋來看,常見的表現(xiàn)是,最初兩天服用褪黑素產(chǎn)品可以起到助眠效果,從第三天開始助眠作用就出現(xiàn)下降,目前在臨床實踐中,我還沒有遇到過連續(xù)服用褪黑素產(chǎn)品超過一周以上還持續(xù)有效的情況。此外,長期服用褪黑素還可能對內(nèi)分泌系統(tǒng)造成負(fù)面影響,也需要保持警惕。”
Zhang Weihua told a reporter from China Youth Daily and China Youth Daily that no food has an absolute sleep aid effect. Even melatonin products do not have long-term sleep aid effects, and some people even have trouble falling asleep after taking melatonin. "From the feedback from patients, the common performance is that taking melatonin products for the first two days can have a sleep aid effect, and the sleep aid effect has declined since the third day. At present, in clinical practice, I have not encountered If melatonin products continue to be effective after taking them continuously for more than a week. In addition, long-term use of melatonin may also cause negative effects on the endocrine system, and we need to be vigilant."
用紅酒助眠,在張衛(wèi)華看來也不是可取的方法。他說:“酒精對大腦神經(jīng)系統(tǒng)會產(chǎn)生抑制作用。個體對酒精敏感度的差別非常大,有些人在適當(dāng)飲酒后很快可以入睡,但也有些人在喝酒后會睡不著。而且酒精會增加后半夜的覺醒,即使有的人在飲酒后能很快入睡,也會睡得不沉,睡眠質(zhì)量差。用酒精助眠還有一個很大的危險,因為酒精具有耐受性,如果最初喝一杯酒就可以幫助睡眠,隨著時間增加,需要的酒精量可能也會增加。酒精與大腦神經(jīng)系統(tǒng)有較高的親合性,如果養(yǎng)成每天飲酒的習(xí)慣,長期下來,大腦與酒精的相互作用就會越來越復(fù)雜,到一定程度后情況就會變得不可控。那個時候,酒精不僅不再會助眠,而且還會對睡眠起到干擾作用。”
Using red wine to help sleep, in Zhang Weihua's view, it is not an advisable method either. He said: "Alcohol has an inhibitory effect on the brain and nervous system. The sensitivity of individuals to alcohol varies greatly. Some people can fall asleep quickly after drinking properly, but some people can't sleep after drinking. And alcohol will increase. After awakening in the middle of the night, even if some people can fall asleep quickly after drinking, they will not sleep well and have poor sleep quality. There is still a great risk of using alcohol to help sleep, because alcohol is tolerable. If you drink it at first A glass of wine can help sleep. As time increases, the amount of alcohol required may also increase. Alcohol has a higher affinity with the brain and nervous system. If you develop a daily drinking habit, the brain and alcohol will interact with each other in the long run. The effect will become more and more complicated, and the situation will become uncontrollable after a certain degree. At that time, alcohol will not only no longer help sleep, but it will also interfere with sleep."
關(guān)于使用耳塞來隔絕外界聲音對睡眠的干擾的方法,張衛(wèi)華表示,耳塞不是常規(guī)情況下睡眠的必需品,而是一個有條件的使用品。“當(dāng)周圍環(huán)境確實有噪音干擾,比如住在鐵路附近或飛機(jī)航道下,或者居住環(huán)境在某段時期內(nèi)有臨時性的噪音干擾,戴耳塞肯定會有幫助。但在一般情況下,如果沒有特別的噪音干擾,帶耳塞睡覺這個行為本身意味著對睡眠的過分關(guān)注,可能是一種焦慮的表現(xiàn)。”
Regarding the method of using earplugs to isolate the interference of external sounds on sleep, Zhang Weihua said that earplugs are not a necessity for sleep under normal circumstances, but a conditional use. "When the surrounding environment does have noise interference, such as living near a railway or under an aircraft channel, or the living environment has temporary noise interference for a certain period of time, wearing earplugs will definitely help. But in general, if there is no special The noise interference, the behavior of wearing earplugs to sleep means excessive attention to sleep, which may be a manifestation of anxiety."
張衛(wèi)華說,人類即使在睡覺時,身體對外界信息仍然保持著基本的感知能力,當(dāng)發(fā)生意外時,會讓人及時覺醒,這對人類來說是一種保護(hù)。戴著耳塞入睡,則會把外界的寶貴信息屏蔽掉,在某些特殊狀況發(fā)生時可能錯過及時反應(yīng)的時機(jī),是不必要的行為。
Zhang Weihua said that even when humans are sleeping, their bodies still maintain basic perception of external information. When an accident occurs, they will wake up in time, which is a kind of protection for humans. Wearing earplugs to fall asleep will shield valuable information from the outside world, and may miss the opportunity to respond in time when certain special situations occur, which is unnecessary behavior.
那么,究竟如何才能擺脫失眠困擾,睡個好覺呢?張衛(wèi)華總結(jié)說,睡覺是人體的基本功能,要把睡眠當(dāng)成一個自然的過程,不要刻意去追求好的睡眠方法,正常的好睡眠實際上也不需要采取任何措施。最重要的是要尊重人體的節(jié)律,生活越有規(guī)律,對健康越有利,睡眠也會處于相對好的狀態(tài)。
So, how can we get rid of insomnia and get a good night's sleep? Zhang Weihua concluded that sleep is the basic function of the human body. It is necessary to treat sleep as a natural process, and do not deliberately pursue a good sleep method. A normal good sleep actually does not require any measures. The most important thing is to respect the rhythm of the human body. The more regular life is, the more beneficial it is to health, and sleep will be in a relatively good state.
張衛(wèi)華同時強(qiáng)調(diào),“如果一個人總是不由自主地關(guān)注自己的睡眠,不斷尋求‘好睡眠’的方法,經(jīng)常嘗試道聽途說的各種‘小竅門’‘小技巧’來助眠,這本身就是存在睡眠問題的表現(xiàn)。如果持續(xù)一個月以上對自己睡眠狀況不滿意,就一定要盡早去醫(yī)院就診(可以選擇精神科、睡眠醫(yī)學(xué)科),尋求專業(yè)的幫助。”
Zhang Weihua also emphasized, “If a person always pays attention to his sleep involuntarily, constantly seeks for a 'good sleep' method, and often tries all kinds of hearsay 'tips' to help sleep, this itself is a sleep problem. If you are not satisfied with your sleep status for more than a month, you must go to the hospital as soon as possible (you can choose psychiatry, sleep medicine), and seek professional help."
From website: http://tech.cnr.cn/