清醒夢?那你是睡著還是醒著？

Sleep is an integral part of a healthy lifestyle. But getting a set number of hours each night isn't quite enough (and the magic number isn't even eight hours). You need to get quality sleep.

睡眠是健康生活方式的重要組成部分。但每晚固定的睡眠時間是不夠的(這個神奇的數(shù)字甚至不是8個小時)。你需要高質(zhì)量的睡眠。

There are plenty of things you can do to ensure a good night of sleep before your head even hits the pillow. And things like scrolling your phone or tossing on a bad mattress might be keeping you up late. But once you're asleep, you're sort of at the mercy of your dreams. Good or bad, you're stuck with them — and their effects on your sleep quality — until morning.

在入睡之前，你可以做很多事情來保證你能睡個好覺。劃手機或在床墊上翻來覆去可能會讓你睡得很晚。但是一旦你睡著了，你就會受制于你的夢境。不管是好是壞，直到第二天早上你都會被它們困擾——以及它們對你睡眠質(zhì)量的影響。

Stuck, that is, unless you know how to induce lucid dreaming. This is a state of sleep where the person knows they are dreaming, according to a 2019 study in the journal Frontiers of Neuroscience. When the sleeper becomes aware that they are in a dream, they can actively change or even end it.

除非，你知道如何誘發(fā)清醒夢。根據(jù)2019年發(fā)表在《神經(jīng)科學前沿》雜志上的一項研究，這是一種人們知道自己在做夢的睡眠狀態(tài)。當睡眠者意識到自己在夢中時，他們可以主動改變甚至結(jié)束夢境。

If this sounds like something with horror-movie potential, you're not wrong. The same 2019 study called for caution when researching lucid dreaming. It is backed up by a second 2019 study in the same journal, this one asking if a lucid dreaming habit was helpful or harmful. Ultimately, they concluded that there is not enough research to know for certain.

如果這聽起來有點像恐怖電影，那么你沒錯。同一項2019年的研究呼吁在研究清醒夢時要謹慎。該研究得到了該雜志2019年發(fā)表的第二項研究的支持，這項研究的問題是，清醒做夢的習慣是有益還是有害。最終，他們的結(jié)論是，沒有足夠的研究來確定。

Scientists aren't yet sure of the wide-ranging effects of lucid dreaming, but that hasn't stopped people all over the world from working to cultivate the ability. Proponents say that lucid dreaming can lead to wish fulfillment as people control their dreams, improved problem solving as the mind works more creatively, and even the ability to wake themselves from nightmares (as outlined in this HuffPost article).

科學家們還不能確定清醒夢的廣泛影響，但這并沒有阻止世界各地的人們努力培養(yǎng)這種能力。支持者說，清醒夢可以實現(xiàn)人們的愿望，因為人們可以控制自己的夢，當思維更有創(chuàng)造性地工作時，可以改善解決問題的能力，甚至可以使自己從噩夢中醒來(正如《赫芬頓郵報》文章中概述的)。

Some researchers, like those at Sleep Foundation, warn that regular lucid dreaming can affect your sleep-wake cycle, however. This is because lucid dreams occur almost exclusively when you are in the REM state of sleep, as detailed in this 2009 study published through the Sleep Research Society.

然而，睡眠基金會的一些研究人員警告說，有規(guī)律的清醒夢會影響你的睡眠周期。這是因為清醒夢幾乎只在你處于快速眼動睡眠狀態(tài)時才會發(fā)生，正如2009年由睡眠研究學會發(fā)表的一項研究所詳細說明的那樣。

Regular dreams can take place across all stages of sleep, which led these researchers to theorize that lucid dreams start as regular dreams that change when the sleeper realizes they're dreaming. Either they enter REM and realize they're dreaming, or the realization kicks them into REM. From there, the lucid dream can interfere with the sleeper's natural rhythms, leading them to get less rest while they're asleep.

正常的夢可以發(fā)生在睡眠的所有階段，這使得這些研究人員推斷，清醒夢開始時是正常的夢，當睡眠者意識到他們在做夢時就會發(fā)生變化。要么他們進入了快速眼動，意識到自己在做夢，要么意識到自己進入了快速眼動，從那時起，清醒夢會干擾睡眠者的自然節(jié)奏，導(dǎo)致他們在睡眠時得到更少的休息。

Over time this can lead to sleep deprivation, putting the person at risk for depression and anxiety — among other issues. This is, however, just a theory, and one based on the assumption that lucid dreamers activate this ability regularly. Occasionally changing a dream or ending a nightmare, however, has no proven ill effects. And, as every study on lucid dreaming currently suggests, more research is needed before we fully understand this ability.

隨著時間的推移，可能導(dǎo)致睡眠不足，使人有抑郁和焦慮的風險——以及其他問題。然而，這只是一種理論，基于清醒夢者會定期激活這種能力的假設(shè)。然而，偶爾改變一個夢境或結(jié)束一個噩夢，并沒有不良影響。而且，正如目前所有關(guān)于清醒夢的研究表明的那樣，在我們完全理解這種能力之前，還需要進行更多的研究。