为什么在沙发上睡着很容易，在床上睡着很难？
双语君约 5 分钟你有没有过这种体验：辛苦了一天，晚上躺在床上却怎么也睡不着。但是你坐在沙发上看电视或者刷手机，困意很快袭来。
Many people have had this experience: After a long, hard day, you lie in bed at night but just can't fall asleep. However, when you sit on the sofa watching TV or scrolling through your phone, sleepiness quickly sets in.
为什么在沙发上很容易睡着，在床上却很难？
被“吓跑”的睡眠
There are many reasons why the sofa is conducive to sleep: dim lighting, a suitable temperature, the white noise from a TV or phone, the soft sofa providing just the right amount of snugness. Most importantly, a sofa does not create the anxiety of having to sleep like a bed does.
The "must fall asleep" notion itself is a source of anxiety. A survey found that among people with sleep problems, 36 percent cannot sleep because they worry about not being able to sleep. The survey also found that while people can't sleep in bed, they might fall asleep in the office, cinema, bus, or even at social gatherings.
关于睡眠，你应该了解这些
智能设备可能增加睡眠焦虑
思绪过多容易入睡困难
Sleep medicine experts say that for the brain, switching from a state of alertness to sleep is a significant transition. The brain can only fall asleep when it feels safe, both mentally and physically. If anxiety and stress are present, falling asleep becomes difficult.
A neurologist adds: After midnight, the brain's problem-solving ability declines, but it becomes more prone to identifying new problems. If you wake up in the middle of the night, you are more likely to think about things you didn't do well during the day, leading to panic and self-blame, making it difficult to fall back asleep.
如何培养好的睡眠？
制定“睡前仪式感”
Trying to create a bedtime ritual, such as putting down electronic devices an hour before bed, soaking your feet, and listening to soft music or white noise.
试着“倒空思绪”
If you always overthink, try setting a time limit to dwell on your worries or writing them down.
培养见床就困的条件反射
Cultivating a conditioned reflex of feeling sleepy when seeing the bed and maintaining regular sleep hours are both crucial.
睡眠尽量规律
The recommended sleep duration for adults is 7-8 hours, with 6 hours being the minimum threshold. It is crucial to maintain consistent sleep and wake times as much as possible; even on weekends, it is not advisable to get up too late.
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