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雷达卡
Part 1
There are few situations more frustrating: After a day spent nodding off at your desk, on the train, and on your couch, you suddenly can't sleep the moment you crawl into bed. It's not that you aren't tired or have insomnia, necessarily. Like a curse designed just to torture you, the sleeplessness only seems to occur when you're in your own bed at home, a.k.a. the place where you'd prefer to do your sleeping.
没有什么比这更令人沮丧的事情了：在办公桌上，火车上，沙发上打盹了一天后，当你爬进床里的那一刻，又突然睡不着了。这并不是说你不累或者失眠。失眠像一个专门设计折磨你的诅咒一样，它貌似只会发生在你自家的床上，也就是你喜欢睡觉的地方。
frustrating /frʌˈstreɪtɪŋ/ adj. 令人沮丧的 v. 使沮丧（frustrate的ing形式）nod off 打盹
couch /kaʊtʃ/ n. 睡椅，长沙发；床；卧榻 vi. 蹲伏，埋伏；躺着 vt. 使躺下；表达；弯下
crawl /krɔːl/ v. 爬行；匍匐行进 n. 爬行；养鱼池；匍匐而行
insomnia /ɪnˈsɒmniə/ n. 失眠症，失眠
curse /kɜːs/ n. / v. 诅咒；咒骂
torture /ˈtɔːtʃə(r)/ n. / v. 折磨；拷问；歪曲
Part 2
This maddening problem isn't in your head. According to TIME, many people have more trouble falling asleep in their own beds than they do elsewhere thanks to a phenomenon called learned or conditioned arousal. Conditioned arousal develops when you inadvertently train your body to associate your bed with being awake. In many cases, this results from doing stimulating activities in bed. For instance: If you like to slip under the covers and spend 40 minutes watching Netflix before closing your eyes, you're teaching your brain that your bed isn't for sleeping. That means the next time your head hits the pillow, your body will respond by preparing for the next episode of Friends instead of releasing the chemicals that help you fall asleep. The same goes for scrolling through apps, eating, and even reading in bed.
这个让人抓狂的问题不在于你的脑子。据《时代》杂志报道，许多人在自己床上比在其他地方更难以入睡，这要归功于一种被称为“习得性唤醒”或“条件性唤醒”的现象。当你无意中训练你的身体将你的床和清醒联系起来时，条件性觉醒就会产生。在很多情况下，这是在床上做刺激活动的结果。例如:如果你喜欢在闭上眼睛之前钻进被窝，接着又花40分钟看Netflix（影视流媒体），你就是在告诉你的大脑，你的床不是用来睡觉的。这意味着下次你的头碰到枕头时，你的身体会做出反应，为下一集的《老友记》做准备，而不是释放帮助你入睡的化学物质。同样浏览应用程序、吃东西、甚至在床上阅读也是如此。
maddening /ˈmædnɪŋ/ adj. 令人发狂的；使人恼火的 v. 发狂（madden的现在分词）
conditioned /kən'dɪʃənd/ adj. 有条件的，受制约的；习惯于…的 v. 使适应（condition的过去分词）；以…为条件
arousal /əˈraʊzl/ n. 兴奋；唤起，觉醒；激励
inadvertently /ˌɪnədˈvɜːtntli/ adv. 无意地，不经意地
episode /ˈepɪsəʊd/ n. 一段经历；插曲；一段情节
scrolling /'skrəʊlɪŋ/ n. 卷动 v. 卷动（scroll的现在分词）
Part 3
Doing things that aren't sleeping in bed isn't the only way to develop conditioned arousal. If there are other factors keeping you up at night—like thoughts about your day, or that cup of coffee you had at 8 p.m.—they can lead to the same result. Your brain starts to associate being in bed with tossing and turning all night, so even if those mental and physical stimulants go away, the muscle memory of being awake in bed remains.
Conditioned arousal is a vicious cycle that can't be broken in one night. The only way to manage it, according to the American Psychological Association (APA), is to minimize behaviors that contribute to poor sleep habits and to reserve your bed for sleeping.
做一些不在床上睡觉的事情并不是产生条件性唤起的唯一方式。如果有其他因素让你睡不着觉，比如你对白天的想法，或者你晚上8点喝的那杯咖啡，它们也会导致同样的结果。你的大脑开始把躺在床上和整夜的辗转反侧联系在一起，所以即使那些精神和身体上的刺激消失了，在床上醒着的肌肉记忆仍然存在。
条件性觉醒是一种恶性循环，不可能在一夜之间被打破。根据美国心理协会(APA)的说法，管理睡眠的唯一方法是减少那些导致不良睡眠习惯的行为，并为睡眠预留好你的床。
toss /tɒs/ v. 抛，投；甩（头）；颠簸；摇匀 n. 掷硬币决定；猛仰头（表恼怒）；投掷
stimulant /ˈstɪmjələnt/ n. [药] 兴奋剂；刺激物；酒精饮料 adj. 激励的；使人兴奋的
vicious /ˈvɪʃəs/ adj. 恶毒的；恶意的；堕落的；有错误的；品性不端的；剧烈的
reserve /rɪˈzɜːv/ v. 预订（座位等）；储备；拥有（某种权利）；留出（一部分稍后使用）, n. 储备（量）；自然保护区；居住地；预备队
Part 4
If you're a nighttime scroller, browse apps in a different room before getting into bed, or skip checking your phone at the end of the day altogether. When you spend more than 20 minutes struggling to fall asleep in bed, get up and move to a different part of the house until you get sleepy again; this will stop your brain from strengthening the association between your bed and feeling restless. The results won't be instant, but by sticking to a new sleep routine, you should eventually train your body to follow healthier patterns.
如果你爱在夜间玩手机，上床睡觉前在不同的房间浏览应用程序，或者不在一天快结束的时候查看手机。如果你在床上挣扎了20分钟都辗转反侧，然后到房子里别的地方转转直到你再次犯困；这会阻止你的大脑加强你的床和焦躁不安的联系。这些不会立竿见影，但通过坚持新的睡眠习惯，你最终可以训练你的身体遵循更健康的模式。
scroller /skrəul/ n. 照片卷轴；用于画涡形的画笔
browse /braʊz/ v. 浏览；吃草；漫不经心地看商品 n. 浏览；吃草；嫩草，嫩叶
restless /ˈrestləs/ adj. 焦躁不安的；不安宁的；得不到满足的
Part 5
Of course, combating conditioned arousal alone isn't always effective. In people with conditions like anxiety and insomnia, intrusive thoughts and genetic factors can prevent them from falling asleep even under ideal circumstances. In such cases, the help of a medical professional may be required to sleep more soundly.
当然，单独对抗条件性觉醒不总是有效的，对于患有焦虑症和失眠症的人群来说，即使是在理想的环境下，侵入性思维和遗传因素还是会阻止他们入睡。在这种情况下，可能需要专业的医疗帮助才能睡得更香。
combat /ˈkɒmbæt/ n. 战斗；争论，反对 v. 防止，抑制（尤用于新闻报道） adj. 战斗的；为……斗争的
intrusive /ɪnˈtruːsɪv/ adj. 侵入的；打扰的
genetic /dʒəˈnetɪk/ adj. 遗传的；基因的；起源的
soundly /ˈsaʊndli/ adv. 酣畅地；明智地；牢固地；不错地；严厉地；完全地
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