報(bào)復(fù)性睡前拖延癥

研究顯示，長期睡眠不足會(huì)對(duì)人的記憶力、身體健康等產(chǎn)生一定的影響。

Insufficientsleep degrades thinking, memory, and decision-making. Sleep deprivationalso raises the risk of daytime sleepiness, which can harm productivity and academic achievement while heightening the risks of drowsydriving.

睡眠不足會(huì)降低思考、記憶和決策能力。睡眠不足還會(huì)增加白天犯困的風(fēng)險(xiǎn)，這會(huì)影響工作效率和學(xué)習(xí)成績，同時(shí)也會(huì)增加疲勞駕駛的風(fēng)險(xiǎn)。

A lack of sleep is tied to irritabilityand other difficulties regulating emotions. It's also been connected to mental health disordersto cardiovascular problems and metabolicdisorders, like diabetesimmune function.

睡眠不足會(huì)惡化身體健康，使人們更容易患上心血管疾病和代謝紊亂，如糖尿病。此外，睡眠不足會(huì)削弱免疫功能。

什么是“報(bào)復(fù)性睡前拖延癥”

與被失眠問題困擾著的人們相反，有“報(bào)復(fù)性睡前拖延癥”的人明知晚睡對(duì)身體的危害且沒有睡眠障礙，卻依然選擇熬夜。

The concept of sleep procrastinationwas introduced in a 2014 study by Utrecht University in The Netherlands, which defined it as "failing to go to bed at the intended time, while no external circumstances prevent a person from doing so".

荷蘭烏得勒支大學(xué)在2014年的一項(xiàng)研究中引入了睡眠拖延的概念，該研究將其定義為“未能在預(yù)定時(shí)間上床睡覺，并且未受外部環(huán)境阻止”。

The term "revenge" adds a deeper psychological layer to the definition, hinting at the act as being a form of rebellion, whereby people delay sleep with the sole intention of creating more time for themselves where they have control.

“報(bào)復(fù)”一詞為該定義增添了更深層次的心理色彩，暗示這種行為是一種反叛，人們延遲睡眠的唯一目的是在他們可以控制的情況下為自己創(chuàng)造更多時(shí)間。

什么導(dǎo)致了“報(bào)復(fù)性睡前拖延癥”

研究表明，“報(bào)復(fù)性睡前拖延癥”與一個(gè)人白天的工作生活有關(guān)。

人們在工作時(shí)會(huì)產(chǎn)生一種被支配感，時(shí)間是不自由的，心理上是緊張急迫的。如果再加班的話，剩余的放松時(shí)間更是少之又少。而人們在內(nèi)心往往會(huì)追求工作與放松的平衡，這時(shí)睡覺在很多人眼中被視為占據(jù)自由時(shí)間的行為。

In the case of "revenge bedtime procrastination", they feel out of control in their day life and the night is when they can assert their control," says Dr Saliha Afridi, clinical psychologist. “They do not feel engaged or enlivened in their day because it is full of things they 'have to do' rather than what they 'want to do'.”

臨床心理學(xué)家Saliha Afridi博士說：“在‘報(bào)復(fù)性睡前拖延癥'的情況下，他們覺得白天的生活失去了控制，而到了晚上他們就可以做到自己控制了。”

人們將下班后睡著前這一段時(shí)間看作是可以自己支配，自主安排的寶貴時(shí)光：鍛煉，看書，追劇，觀影——“這才是生活”。

還有很多專家認(rèn)為有“報(bào)復(fù)性睡前拖延癥”的人不斷增多也與去年一年的新冠疫情有關(guān)。

Revenge bedtime procrastination may also be on the rise because of COVID-19 and stress associated with stay-at-home orders. Surveys have found that working from home has often extended working hours, and the normal leisure time was reduced. These factors may trigger stress and sleep procrastination.

由于新冠疫情和居家隔離帶來的焦慮，報(bào)復(fù)性的就寢拖延癥可能也在增加。調(diào)查發(fā)現(xiàn)，在家工作往往延長了工作時(shí)間，正常休閑時(shí)間減少了。這些因素可能會(huì)引發(fā)壓力和睡眠拖延。

"Many people lost much of their routine last year," continues Afridi. At the same time, people were struggling with difficult emotions, anxiety, loneliness and depression, so they were anesthetized by using social media and Netflix.

阿夫里迪說：“去年，許多人的正常作息被打亂。” 與此同時(shí)，人們在艱難的情緒、焦慮、孤獨(dú)和抑郁中掙扎，所以他們被社交媒體和網(wǎng)飛麻醉。

如何改善“報(bào)復(fù)性睡前拖延癥”

雖然“報(bào)復(fù)性睡前拖延癥”看上去微不足道，但長期下來這一行為自然會(huì)對(duì)我們的睡眠產(chǎn)生影響。

改善“報(bào)復(fù)性睡前拖延癥”，可以試著制定規(guī)律的作息時(shí)間（Keeping a consistent bedtime and wake-up time），在睡前避免使用電子設(shè)備（electronic devices），亦或是將睡前時(shí)間安排為讀書（reading）、冥想 （meditating）、拉伸（stretching）等有助于神經(jīng)放松的活動(dòng)。