一项新的研究表明,在20分钟失眠后离开床有助于人们更快地入睡。 A new study shows that leaving the bed after 20 minutes of insomnia helps people fall asleep faster.

根据最近的睡眠研究,一个简单的行为变化——在睡醒20分钟后从床上下床——帮助长期失眠的人睡得更快。 A simple behavioral change—getting out of bed after 20 minutes of lying awake—helped individuals with chronic insomnia fall asleep much faster, according to recent sleep research. 这一技术植根于对失眠的认知行为治疗(CBT-I),鼓励人们避免将床与醒觉联系起来。 This technique, rooted in cognitive behavioral therapy for insomnia (CBT-I), encourages people to avoid associating the bed with wakefulness. 参加者报告说,在始终如一地采用这一方法之后,睡眠开始时间大为缩短。 Participants reported significantly improved sleep onset times after consistently applying the method.