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Oh, did you have a hard time falling or staying asleep?
你是否失眠或睡不安稳？
Are you waking up feeling unrefreshed despite having the chance to sleep adequately?
早上醒来你是否感到疲惫无力，即使睡眠充足？
Is it having a toll on your daily tasks?
这是否影响到了你的日常工作？
Insomnia sufferers will feel irritable, unenergized with constant headaches and difficulties staying focused and remembering things.
失眠症患者会感到急躁、乏力并伴有经常性头疼、注意力和记忆力下降。
Insomnia will affect your quality of life making it a constant struggle. But what is insomnia?
失眠症会影响你的生活质量，使之成为一场持续斗争。但什么是失眠症呢？
It's a perception or complaint of inadequate or poor quality sleep
失眠症是一种感知或是一种睡眠不足或睡眠质量不好的生理障碍，
due to a number of factors such as difficulty falling asleep, waking up frequently during the night with difficulty returning to sleep,
睡眠不足或睡眠质量不好是由多种因素引起，如难以入睡、夜间频繁醒来并难以睡着、
waking up too early in the morning or unrefreshing sleep.
以及清晨早醒或睡后无法恢复活力。
This could be caused by the various factors such as stress, depression, overthinking, medication, other illnesses or just poor sleeping habits.
失眠可能由压力、抑郁、想太多、药物、其他疾病或不好的睡眠习惯等各种因素引起。
According to the Center for Disease Control and Prevention,
据疾病预防控制中心解释，
50 to 70 million adults in the U.S suffer from sleeping disorders. But what happens to the brain?
美国有5至7千万成年人患睡眠障碍。我们的大脑到底怎么了呢？
Or just tell us in a research team from John Hopkins identified brain differences linked to insomnia.
经John Hopkins研究团队鉴定，大脑差异与失眠症相关。
They report that people with chronic insomnia show more plasticity and activity compared to good sleepers in the motor cortex region of the brain.
他们的报告称相比睡眠好的人，慢性失眠症患者在大脑的皮质运动区表现出更多的可塑性和活性。
Plasticity is the bistability to adapt and change to different stimuli and situations.
可塑性是适应并改变不同刺激因素和情景的一种双稳性。
They also found that there's more excitability among neurons in the same region of the brain.
他们也在大脑同一区域的神经元中发现了更多可激发性。
This suggests that insomniacs are in a constant state of heightened information processing that may interfere with sleep.
这表明失眠症患者处于加剧的信息处理恒状态，这种状态可能会妨碍睡眠。
They hope that their research will help for a better diagnosis and treatment of insomnia.
他们希望他们的研究能够帮助更好地诊断并治疗失眠症。
Another research team led by Matthew Walker used magnetic resonance imaging or MRI
Matthew Walker研究团队利用磁共振成象（MRI）
to study how the lack of concentration during the day can affect insomniacs.
研究日间缺乏注意力对失眠患者的影响。
The team found that insomnia sufferers did not properly turn on brain regions used for memory tasks
该团队发现，失眠症患者无法正确的启动执行记忆任务的大脑区域
and did not turn off the mind wandering region of the brain.
也无法关闭大脑的心智游移区。
The MRI scans revealed that insomniacs could not modulate activity in brain regions used to perform tasks.
核磁共振成像扫描发现失眠症患者无法调节用于执行任务的大脑区域内的活动。
As a task gets harder, good sleepers could use additional resources within the memory network of the brain
随着任务的难度增加，睡眠良好的人可以使用大脑记忆网内的额外资源
while insomniacs could not use those additional resources.
而失眠症患者则无法使用那些额外资源。
This study provides measurable abnormalities in the brain to biological markers for future diagnosis and treatments.
该研究为生物学标记的未来诊断和治疗提供了重要的异常情况。
Researchers previously mentioned, provide evidence that insomnia does affect the brain and not only that
研究员之前提到过，有证据显示失眠症确实会影响大脑，不仅仅如此
but it interferes with simple daily tasks.
它还会妨碍简单的日常工作。
Although there are scientists still don't know the real reason why insomnia happens,
虽然科学家们仍然不清楚造成失眠的真正原因，
current studies have provided the pathway for future research-
但目前的研究成果为未来的研究提供了途径——
note the differences between a good sleeper's brain and a bad sleeper's brain will make a huge impact in future diagnosis and treatments for sufferers.
发现良好睡眠者和睡眠不好者大脑的差异将在未来对患者的诊断和治疗有着重要影响。
Until then here are some things you can do to improve your sleep quality:
在此之前，你还可以通过一些方法提高你的睡眠质量：
One, make sure your bedroom is quiet, dark and cool.
1. 确保你的卧室安静、黑暗且透气。
Two, stick to a regular sleep schedule, this includes the weekends.
2. 坚持规律的作息时间表，包括周末。
Three, avoid naps. If you must, limit it to 30 minutes before 3 p.m.
3. 避免小睡。如果你确实需要小睡，就在下午3点前入睡且时间不超过半小时。
Four, avoid stimulating activity and stressful situations before bedtime.
4. 睡前避免刺激性活动和压力。
Five, don't read from a backlight device.
5. 不要看手机等背光装置。
Six, limit the consumption of caffeine, alcohol and nicotine.
6. 限制咖啡因、酒精和尼古丁摄入量。
Keep in mind sleeping disorders can be caused by anxiety, depression, medications, illnesses
记住睡眠障碍可能由于焦虑、抑郁、药物、疾病
and/or poor sleeping habits among other factors.
和/或不好的睡眠习惯引起。
Before considering that you suffer from insomnia,
在考虑自己是否患失眠症之前，
the treatment of these factors can improve your sleep quality, thus improving your day.
对这些影响因素进行治疗可以提高你的睡眠质量，改善日常生活。
Do you suffer from insomnia? If so, how does it affect your daily routine?
你是否患有失眠症？如果有，它是如何影响你的日常生活呢?
Do you have suggestions that help improve your sleep? If so comes with a bottom of this page to help the readers.
你是否有帮助改善睡眠的建议？如果有，请在下方留言帮助其他读者。
