白噪音为什么可以助眠

 白噪音为什么可以助眠

 Why white noise can help sleep

 

　　“白噪音+奶嘴”被初为人母的刘默默称作是“哄宝宝睡觉的神器”。宝宝睡不着觉哭闹的时候，刘默默就给宝宝播放助眠的白噪音。在绵绵的雨落声、轻柔的海浪声和舒缓的音乐声中，宝宝很快就能安静下来进入梦乡，在一旁听着的刘默默也会犯困，想要睡觉。

"White noise + pacifier" was called by the new mother Liu Momo as an "artifact to coax babies to sleep." When the baby can't sleep and cry, Liu Momo plays the white noise to help the baby sleep. With the sound of rain falling, soft ocean waves and soothing music, the baby will soon calm down and fall asleep. Liu Momo, who is listening to the side, will also be sleepy and want to sleep.

　　记者在采访中发现，伴着白噪音入睡已成了当代不少年轻人的习惯。在手机软件库里查找助眠软件时，可以看到白噪音在搜索结果中占据了“霸主”之位，各种音乐播放软件里，形形色色的白噪音歌单让人目不暇接。不过，也有饱受失眠困扰的网友表示，白噪音对自己并没有帮助，反而会干扰入睡。白噪音真的可以让人产生睡意吗？用白噪音助眠是健康的方式吗？想要提高睡眠质量可以采用哪些方法？中青报·中青网记者为此采访了北京大学第六医院精神科副主任医师张卫华。

The reporter found in the interview that falling asleep with white noise has become a habit of many young people today. When looking for sleep aid software in the mobile phone software library, you can see that white noise occupies the "overlord" position in the search results. In various music playback software, all kinds of white noise playlists are dizzying. However, some netizens who suffer from insomnia said that white noise does not help them, but instead interferes with falling asleep. Can white noise really make people feel sleepy? Is it a healthy way to use white noise to help sleep? What methods can be used to improve the quality of sleep? A reporter from China Youth Daily and China Youth Daily interviewed Zhang Weihua, deputy chief physician of the Department of Psychiatry, Peking University Sixth Hospital.

　　张卫华向记者解释说，白噪音由人耳可以感知的20～2000赫兹的声音构成，是一种单调的、有规律性的声音。科学家通过脑电图和脑磁图发现，大脑对外界单调的、有规律的声音会产生谐振，而这种谐振会使大脑处于一种安静的、相对不活跃的状态，同时产生疲劳感和困倦感。

Zhang Weihua explained to reporters that white noise is composed of 20-2000 Hz sound that human ears can perceive. It is a monotonous and regular sound. Scientists found through electroencephalogram and magnetoencephalogram that the brain will resonate to the monotonous and regular sounds of the outside world, and this resonance will make the brain in a quiet, relatively inactive state, and at the same time produce fatigue and drowsiness. sense.

　　张卫华进一步举例说，不只是声音，所有单调的、刻板的活动都容易引起大脑产生疲劳性反应——很多人睡不着的时候数羊，数着数着就睡着了，也是一样的原理。此外，单调和刻板的视觉也会刺激大脑产生疲劳感，这就是为什么人们在一马平川的公路上开车久了容易感到疲劳和困倦的原因。而在修建公路时有意增加一些拐弯和起伏，就是为了避免驾驶者因为单调刻板的操作和视觉信号引起疲劳而导致事故发生。

Zhang Weihua further exemplified that not only sounds, but all monotonous and stereotyped activities can easily cause fatigue in the brain. Many people count sheep when they can’t fall asleep, and fall asleep after counting. The same principle applies. In addition, monotonous and stereotyped vision can also stimulate the brain to produce a sense of fatigue, which is why people tend to feel tired and sleepy after driving on the highways of Yimapingchuan for a long time. When building roads, the intention to increase turns and ups and downs is to avoid accidents caused by driver fatigue caused by monotonous and rigid operations and visual signals.

　　在花样繁多的助眠白噪音里，大自然的雨声最常见，也被使用得最多。张卫华认为，除了引起大脑谐振之外，雨声带来的嗜睡感还可能与人类进化过程中留在基因里的记忆有关。在原始社会，下雨的时候人类外出活动受限，通常只能待在栖身处休息、睡觉，因此人类基因里可能保留了听见雨声就想睡觉的条件反射。

Among the various kinds of sleep aid white noise, the sound of rain in nature is the most common and used the most. Zhang Weihua believes that in addition to causing brain resonance, the drowsiness caused by the sound of rain may also be related to the memory left in the genes during human evolution. In primitive society, when it rains, humans are restricted from going out and usually can only stay in the shelter to rest and sleep. Therefore, human genes may retain the conditioned reflex that they want to sleep when they hear the sound of rain.

　　不过，张卫华同时指出，从生物发展和生命活动的规律来讲，总会出现特殊个例，某个规律一般都存在着不同程度的个体差异。因此，对于大多数人来说，白噪音可以让人平静，产生困意，但对于少数人来说，可能就只是干扰入睡的噪音。如果觉得听白噪音对睡眠有帮助，就不妨继续使用。但如果刻意想要使用白噪音催眠，就很可能因为对睡眠这件事过分在意而产生了心理暗示，存在引发睡眠焦虑的可能。

However, Zhang Weihua also pointed out that in terms of the laws of biological development and life activities, there will always be special cases, and certain laws generally have different degrees of individual differences. Therefore, for most people, white noise can make people calm and cause sleepiness, but for a few people, it may just be noise that interferes with falling asleep. If you think listening to white noise is helpful for sleep, you may wish to continue using it. But if you deliberately want to use white noise to hypnotize, it is likely that you will be overly concerned about sleep and produce psychological cues, which may cause sleep anxiety.

　　马尔克斯在《百年孤独》里把失眠描绘成一种时疫病，时至今日，这场“疫病”似乎愈演愈烈。中国睡眠研究会近期发布的《睡眠调查报告》（以下简称《报告》）显示，当下，我国有超3亿人存在不同类型、不同程度的睡眠障碍。《报告》还发现，90后丧失睡眠的问题最为突出，90后失眠的比例为36.7%，远高于其他年龄段人群的平均比例（16.4%）。在睡眠障碍成为时代“流行病”之际，网上也流传着越来越多有关助眠的小贴士，很多人相信睡前喝一杯热牛奶可以让人很快入睡，有些人会选择睡前喝红酒助眠，还有人会服用褪黑素产品，也有人为了排除外界干扰让自己睡得更沉，而戴着耳塞入睡……那么这些是不是好的方法呢？

Marquez portrayed insomnia as a seasonal epidemic in "A Hundred Years of Solitude". Today, this "epidemic" seems to be getting worse. The "Sleep Survey Report" (hereinafter referred to as the "Report") recently released by the China Sleep Research Association shows that currently, more than 300 million people in my country have different types and degrees of sleep disorders. The "Report" also found that the problem of sleep loss after the 90s is the most prominent. The proportion of insomnia born in the 90s is 36.7%, which is much higher than the average proportion of people in other age groups (16.4%). At a time when sleep disorders have become the “epidemic” of the times, more and more tips about sleep aid are circulating on the Internet. Many people believe that drinking a cup of hot milk before going to bed can make people fall asleep quickly, and some people choose to go to bed before going to bed. Drinking red wine to help sleep, some people will take melatonin products, and some people wear earplugs to fall asleep in order to eliminate external interference and make them sleep more...So are these good methods?

　　张卫华告诉中青报·中青网记者，没有任何一种食物具有绝对的助眠作用。即使是褪黑素产品，也不具有长期助眠的效果，甚至有人在服用褪黑素后反而出现更加难以入睡的现象。“从患者反馈来看，常见的表现是，最初两天服用褪黑素产品可以起到助眠效果，从第三天开始助眠作用就出现下降，目前在临床实践中，我还没有遇到过连续服用褪黑素产品超过一周以上还持续有效的情况。此外，长期服用褪黑素还可能对内分泌系统造成负面影响，也需要保持警惕。”

Zhang Weihua told a reporter from China Youth Daily and China Youth Daily that no food has an absolute sleep aid effect. Even melatonin products do not have long-term sleep aid effects, and some people even have trouble falling asleep after taking melatonin. "From the feedback from patients, the common performance is that taking melatonin products for the first two days can have a sleep aid effect, and the sleep aid effect has declined since the third day. At present, in clinical practice, I have not encountered If melatonin products continue to be effective after taking them continuously for more than a week. In addition, long-term use of melatonin may also cause negative effects on the endocrine system, and we need to be vigilant."

　　用红酒助眠，在张卫华看来也不是可取的方法。他说：“酒精对大脑神经系统会产生抑制作用。个体对酒精敏感度的差别非常大，有些人在适当饮酒后很快可以入睡，但也有些人在喝酒后会睡不着。而且酒精会增加后半夜的觉醒，即使有的人在饮酒后能很快入睡，也会睡得不沉，睡眠质量差。用酒精助眠还有一个很大的危险，因为酒精具有耐受性，如果最初喝一杯酒就可以帮助睡眠，随着时间增加，需要的酒精量可能也会增加。酒精与大脑神经系统有较高的亲合性，如果养成每天饮酒的习惯，长期下来，大脑与酒精的相互作用就会越来越复杂，到一定程度后情况就会变得不可控。那个时候，酒精不仅不再会助眠，而且还会对睡眠起到干扰作用。”

Using red wine to help sleep, in Zhang Weihua's view, it is not an advisable method either. He said: "Alcohol has an inhibitory effect on the brain and nervous system. The sensitivity of individuals to alcohol varies greatly. Some people can fall asleep quickly after drinking properly, but some people can't sleep after drinking. And alcohol will increase. After awakening in the middle of the night, even if some people can fall asleep quickly after drinking, they will not sleep well and have poor sleep quality. There is still a great risk of using alcohol to help sleep, because alcohol is tolerable. If you drink it at first A glass of wine can help sleep. As time increases, the amount of alcohol required may also increase. Alcohol has a higher affinity with the brain and nervous system. If you develop a daily drinking habit, the brain and alcohol will interact with each other in the long run. The effect will become more and more complicated, and the situation will become uncontrollable after a certain degree. At that time, alcohol will not only no longer help sleep, but it will also interfere with sleep."

　　关于使用耳塞来隔绝外界声音对睡眠的干扰的方法，张卫华表示，耳塞不是常规情况下睡眠的必需品，而是一个有条件的使用品。“当周围环境确实有噪音干扰，比如住在铁路附近或飞机航道下，或者居住环境在某段时期内有临时性的噪音干扰，戴耳塞肯定会有帮助。但在一般情况下，如果没有特别的噪音干扰，带耳塞睡觉这个行为本身意味着对睡眠的过分关注，可能是一种焦虑的表现。”

Regarding the method of using earplugs to isolate the interference of external sounds on sleep, Zhang Weihua said that earplugs are not a necessity for sleep under normal circumstances, but a conditional use. "When the surrounding environment does have noise interference, such as living near a railway or under an aircraft channel, or the living environment has temporary noise interference for a certain period of time, wearing earplugs will definitely help. But in general, if there is no special The noise interference, the behavior of wearing earplugs to sleep means excessive attention to sleep, which may be a manifestation of anxiety."

　　张卫华说，人类即使在睡觉时，身体对外界信息仍然保持着基本的感知能力，当发生意外时，会让人及时觉醒，这对人类来说是一种保护。戴着耳塞入睡，则会把外界的宝贵信息屏蔽掉，在某些特殊状况发生时可能错过及时反应的时机，是不必要的行为。

Zhang Weihua said that even when humans are sleeping, their bodies still maintain basic perception of external information. When an accident occurs, they will wake up in time, which is a kind of protection for humans. Wearing earplugs to fall asleep will shield valuable information from the outside world, and may miss the opportunity to respond in time when certain special situations occur, which is unnecessary behavior.

　　那么，究竟如何才能摆脱失眠困扰，睡个好觉呢？张卫华总结说，睡觉是人体的基本功能，要把睡眠当成一个自然的过程，不要刻意去追求好的睡眠方法，正常的好睡眠实际上也不需要采取任何措施。最重要的是要尊重人体的节律，生活越有规律，对健康越有利，睡眠也会处于相对好的状态。

So, how can we get rid of insomnia and get a good night's sleep? Zhang Weihua concluded that sleep is the basic function of the human body. It is necessary to treat sleep as a natural process, and do not deliberately pursue a good sleep method. A normal good sleep actually does not require any measures. The most important thing is to respect the rhythm of the human body. The more regular life is, the more beneficial it is to health, and sleep will be in a relatively good state.

　　张卫华同时强调，“如果一个人总是不由自主地关注自己的睡眠，不断寻求‘好睡眠’的方法，经常尝试道听途说的各种‘小窍门’‘小技巧’来助眠，这本身就是存在睡眠问题的表现。如果持续一个月以上对自己睡眠状况不满意，就一定要尽早去医院就诊（可以选择精神科、睡眠医学科），寻求专业的帮助。”

Zhang Weihua also emphasized, “If a person always pays attention to his sleep involuntarily, constantly seeks for a 'good sleep' method, and often tries all kinds of hearsay 'tips' to help sleep, this itself is a sleep problem. If you are not satisfied with your sleep status for more than a month, you must go to the hospital as soon as possible (you can choose psychiatry, sleep medicine), and seek professional help."

 

From website: http://tech.cnr.cn/