Before the pandemic, Arlene Rentas, a busy currency trader in Charlotte, N.C., kept a regular schedule and slept like clockwork. 

在流感大流行之前，北卡羅來(lái)納州夏洛特市忙碌的外匯交易員阿琳·倫塔斯保持著規(guī)律的作息時(shí)間，睡得像時(shí)鐘一樣準(zhǔn)時(shí)。

She would awaken at 5:30 in the morning and be out the door by 7 a.m., home by 8 p.m. and, after a quick run, in bed around 10 p.m.

她會(huì)在早上5點(diǎn)半醒來(lái)，早上7點(diǎn)出門(mén)。晚上8點(diǎn)回到家，快速跑完步后，10點(diǎn)左右上床睡覺(jué)。

"I would sleep rather deep, rather well," she says. 

“我睡得很沉，很好，”她說(shuō)。

Not so anymore. 

今非昔比了。

"Now, I probably get up every two hours, and it's very hard for me to fall back asleep," she says.

“現(xiàn)在，我可能每?jī)蓚€(gè)小時(shí)就起床一次，我很難再睡著，”她說(shuō)。

Dr. Gary LeRoy, a family physician in Dayton, Ohio, and president of the American Academy of Family Physicians, says he's hearing from a lot of patients about the worries that keep them from sleeping: having to shelter in place, losing a job or financial struggles.

美國(guó)家庭醫(yī)生學(xué)會(huì)主席、俄亥俄州戴頓的家庭醫(yī)生加里·勒羅伊博士說(shuō)，他從很多病人那里聽(tīng)到了讓他們睡不著覺(jué)的擔(dān)憂:不得不宅家、失業(yè)或經(jīng)濟(jì)困難。

And, he says, general uncertainty about the future fuels insomnia.

而且，他說(shuō)，對(duì)未來(lái)的普遍不安全感加劇了失眠。

"There is a kind of collective social anxiety about what they don't know about coronavirus, and so people are staying up, watching the news, talking with family and friends about it," he says.

他說(shuō):“對(duì)于他們不知道的新冠病毒，有一種集體的社會(huì)焦慮，所以人們會(huì)熬夜，看新聞，與家人和朋友談?wù)撍??！?/p>

And, he says, information is "changing by the week or day or even hour. I think that's what's causing some element of agitated depression."

而且，他說(shuō)，信息“每星期、每一天甚至每小時(shí)都在變化”。我認(rèn)為這就是導(dǎo)致焦慮性抑郁的原因?！?/p>

Sleep problems can be a symptom of depression, says LeRoy. 

勒羅伊說(shuō)，睡眠問(wèn)題可能是抑郁的一種癥狀。

He cautions that if mood problems are consistently disrupting your life, you might do well to seek professional help. 

他警告說(shuō)，如果情緒問(wèn)題一直在擾亂你的生活，你最好去尋求專業(yè)幫助。

"People may just feel fatigue and tired all the time, or angry all the time, and sometimes those are signs and symptoms of major depression or major anxiety-related conditions," he says.

他說(shuō):“人們可能會(huì)一直感到疲勞和疲倦，或一直感到憤怒，有時(shí)這些都是嚴(yán)重抑郁或嚴(yán)重焦慮相關(guān)病癥的跡象和癥狀?！?/p>

Finding a therapist right now may feel daunting, but many counselors are offering online appointments. 

現(xiàn)在找治療師可能會(huì)讓人望而生畏，但許多咨詢師都提供在線預(yù)約服務(wù)。

And getting started can be easier than you might think.

要開(kāi)始治療可能比你想象的要容易。

For managing milder anxiety, psychologist Sonia Ancoli-Israel with the University of California, San Diego, who studies sleep and circadian rhythms, offers this preventive technique: Instead of trying to repress your instinct to worry, schedule it. 

加州大學(xué)圣迭戈分校研究睡眠和晝夜節(jié)律的心理學(xué)家索尼婭·安科利-伊斯雷爾提出了一種預(yù)防焦慮的方法:與其試圖壓抑你的焦慮本能，不如妥善安排它。

She says it "sounds very silly, but it works!"

她說(shuō)，這“聽(tīng)起來(lái)很傻，但確實(shí)有效!”

Here's how to do it: Find 10 minutes during the day, not too close to bedtime. 

方法如下:每天找10分鐘，不要太接近睡覺(jué)時(shí)間。

"Turn off your phone, don't let anyone bother you and just sit and concentrate on all the things that you are worried and anxious about," Ancoli-Israel says.

安科利-伊斯雷爾說(shuō):“關(guān)掉手機(jī)，不要讓任何人打擾你，坐下來(lái)，把注意力集中在所有你擔(dān)心和焦慮的事情上?！?/p>

With daily practice, she says, the brain gets accustomed to compartmentalizing in this way — and gets used to relying on this "worry time." 

她說(shuō)，通過(guò)每天的練習(xí)，大腦就會(huì)習(xí)慣以這種方式劃分，并習(xí)慣于依賴這種“擔(dān)心時(shí)間”。

If you awaken in the middle of the night and start ruminating, she says, "you can say, 'Wait a minute — I have from 10 to 10:15 a.m. to do this tomorrow, and I don't have to think about it now.' "

如果你在半夜醒來(lái)，開(kāi)始沉思時(shí)，她說(shuō)，“你可以說(shuō)，'等一下——我明天上午10點(diǎn)到10點(diǎn)15分要做這件事，我現(xiàn)在不需要想它。’”

For many people, says sleep specialist Kirsch, "exercise helps work off their stress and anxiety," helping them to sleep better. 

睡眠專家凱西說(shuō)，對(duì)很多人來(lái)說(shuō)，“鍛煉有助于消除他們的壓力和焦慮”，幫助他們睡得更好。

But with sheltering in place and social distancing, a lot of us can't go to places where we used to work out — for example, the gym, pool or even parks — so exercise regimes have been interrupted. 

但是由于有了宅家令和社交距離，我們中的很多人都不能去以前經(jīng)常鍛煉的地方——比如健身房、游泳池甚至公園——所以鍛煉計(jì)劃被中斷了。

Kirsch says he has had patients who really struggled to find a place to get any movement in.

凱西說(shuō)，他有一些病人真的很難找到鍛煉的地方。

"I think if you measured people's step counts these days compared to where they were two or three months ago, I suspect those step counts are certainly down. I know mine is personally," Kirsch says. 

“我認(rèn)為，如果你測(cè)量人們這些天的步數(shù)與兩三個(gè)月前相比，我懷疑這些步數(shù)肯定在下降。我知道我個(gè)人反正是這樣的，”凱西說(shuō)。

He advises upping your step count, for instance by taking a few short walks in the day, like one in the morning and then one more after work, but before dinner.

他建議增加步數(shù)，比如在一天中進(jìn)行幾次短途散步，比如早上一次，下班后但晚飯前再走一次。

And he says, there are some workarounds. 

他還說(shuō)，有一些變通的方法。

For example, Kirsch says numerous exercise classes are now being streamed online, which can be fun and engaging. 

例如，凱西說(shuō)現(xiàn)在網(wǎng)上有很多運(yùn)動(dòng)課程，這很有趣，也很吸引人。

People can exercise at home with bands, weights, even a jump rope — anything to get the heart rate up.

人們可以在家里用橡皮筋、舉重、甚至跳繩進(jìn)行鍛煉——任何可以提高心率的運(yùn)動(dòng)都可以。

"Whatever you can do to get the body moving will help lead to a better night's sleep," he says.

他說(shuō):“無(wú)論你做什么，只要能讓身體活動(dòng)起來(lái)，就能讓你晚上睡得更好。

文中提到失眠可能是什么病的一種癥狀？

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