摘要：In a culture that’s highly goal-oriented, yet another form of performance anxiety has emerged: It’s called orthosomnia, and it ref
In a culture that’s highly goal- oriented , yet another form of performance anxiety has emerged: It’s called orthosomnia, and it refers to an unhealthy preoccupation with getting the right amount of sleep as well as the right stages of sleep.
在这个高度以目标为导向的社会中，又出现了一种新的行为焦虑：所谓的“完美睡眠症”（orthosomnia），指的是人们对自己是否获得理想睡眠时长、进入正确睡眠阶段，产生的一种病态执着。
1、oriented 研英/ ˈɔːrientɪd /｜美/ ˈɔːrientɪd /
adj. 以……为方向的，重视……的（=orientated）
v. 朝向，面对，使适合；定向放置（某物）；使熟悉，帮助适应（orient 的过去式和过去分词）
2、preoccupation
英/ priˌɒkjuˈpeɪʃn /｜美/ priˌɑːkjuˈpeɪʃn /
n. 使人全神贯注的事物，使人入神的事物；全神贯注，入神
The term was coined in 2017 by researchers who were seeing a growing number of patients seeking treatment for self-diagnosed sleep disturbances based on data provided by their sleep trackers, explains Kelly Baron, a clinical psychologist who leads the behavioral sleep medicine program at the University of Utah and lead researcher on the paper that named the term. “Ortho” means straight or correct, and “somnia” means sleep. The researchers chose this term because of its similarity to a condition called orthorexia, an unhealthy preoccupation with healthy eating.
临床心理学家凯莉·巴伦表示，“完美睡眠症”这一术语最早由研究人员于2017年提出，作为该术语命名论文的首席研究员及犹他大学行为睡眠医学项目负责人，巴伦解释说，当时他们注意到，越来越多的患者依据睡眠追踪器的数据，自我诊断为睡眠障碍并前来就医。术语中的“ortho”意为“正确”或“标准”，“somnia”意为“睡眠”。研究人员之所以选择这一名称，是因为它与“完美食欲症”（orthorexia）相似，即人们对健康饮食的一种病态执着。
1、coin 研英/ kɔɪn /｜美/ kɔɪn /
n. 硬币，金属货币；塔罗牌中的一种花色（coins）
v. 创造新词，首次使用；铸币，造币；迅速而轻松地发财
2、disturbance 研英/ dɪˈstɜːbəns /｜美/ dɪˈstɜːrbəns /
n. 干扰，扰乱；骚乱，动乱；失调，紊乱
Orthosomnia is not an actual medical diagnosis , but it is a phenomenon that has risen alongside the popularity of sleep trackers. “In a clinical setting, we were seeing more and more people with insomnia coming in with sleep-tracking devices,” explains Baron. “They were believing the device more than their doctor” or even their subjective sense of how they had slept. After reviewing a series of case studies, she and the other researchers on the paper concluded that some of the people who were unnecessarily concerned about their sleep quality were too caught up in their sleep-tracker data and were on a “ perfectionistic quest for the ideal sleep in order to optimize daytime function.”
完美睡眠症并不是一种正式的医学诊断，而是随着睡眠追踪器的日益普及才出现的一种现象。巴伦解释说：“在临床中我们发现，越来越多的失眠患者会带着睡眠追踪设备前来就诊。他们往往更愿意相信设备所记录的数据，而不是医生的判断”，甚至也不相信自己对睡眠质量的主观感受。在分析了一系列病例研究后，巴伦和论文的其他研究人员得出结论：部分对睡眠质量过度担忧的人，其实是太过纠结追踪器上的数据，并陷入了一种“为提升日间状态而追求理想睡眠的完美主义”。
1、diagnosis
英/ ˌdaɪəɡˈnəʊsɪs /｜美/ ˌdaɪəɡˈnoʊsɪs /
n. 诊断，判断
2、insomnia
英/ ɪnˈsɒmniə /｜美/ ɪnˈsɑːmniə /
n. 失眠（症）
3、perfectionist
英/ pəˈfekʃənɪst /｜美/ pərˈfekʃənɪst /
n. 完美主义者，追求完美的人；至善论者
4、optimize
英/ ˈɒptɪmaɪz /｜美/ ˈɑːptɪmaɪz /
v. 优化，充分利用（形势，机会，资源）；使（数据、软件等）优化；持乐观态度（=optimise）
But many people don’t realize that “trackers are not medical devices—the accuracy is always suspect,” says Michael Breus, a clinical psychologist and founder of SleepDoctor.com. “Sleep is measured by brain waves, so unless you have electrodes attached to your head, you’re not going to have your brain waves measured.” That’s what’s done with polysomnography, a lab-based sleep study that’s considered the gold standard for diagnosing sleep disorders.
临床心理学家、SleepDoctor.com网站创始人迈克尔·布鲁斯指出，许多人并没有意识到，“睡眠追踪器并不是医疗设备——它们的准确性始终存在疑问。真正的睡眠评估需要通过脑电波来测量，只有在头部连接电极时才能进行监测。”能做到这一点的，是多导睡眠监测（PSG），这是一种在实验室中进行的专业睡眠监测，被广泛认为是诊断睡眠障碍的金标准。
1、electrode
英/ ɪˈlektrəʊd /｜美/ ɪˈlektroʊd /
n. [电] 电极；电焊条
By contrast, sleep trackers that are worn on the wrist typically rely on pulse or heart rate “to guesstimate ” the brain’s electrical activity during sleep (which an electroencephalogram, or EEG, would reveal in a sleep lab), says Breus. And sleep-tracker rings that are worn on your finger use body temperature, body movement, heart rate, and heart rate variability ( fluctuations in the time between heartbeats) to gauge sleep quality.
布鲁斯解释说，相比之下，佩戴在手腕上的睡眠追踪器通常依靠脉搏或心率来“粗略推算”睡眠期间大脑的电活动——这种电活动实际上只有在睡眠实验室中通过脑电图（EEG）监测才能准确获取。至于佩戴在手指上的睡眠追踪戒指，则是通过体温、身体的移动、心率以及心率变异性（即心跳间隔的波动）等多项数据来评估睡眠质量。
1、guesstimate
英/ ˈɡestɪmət /｜美/ ˈɡestɪmət /
n. 瞎猜；依推测的估计
vt. 瞎猜；估计
2、variability
英/ ˌveəriəˈbɪləti /｜美/ ˌveriəˈbɪləti /
n. 可变性，变化性；[生物][数] 变异性
3、fluctuation
英/ ˌflʌktʃuˈeɪʃ(ə)n /｜美/ ˌflʌktʃuˈeɪʃn /
n. 波动，起伏
4、gauge 研英/ ɡeɪdʒ /｜美/ ɡeɪdʒ /
n. 测量仪器；宽度，厚度；（测量或判断的）尺度，标准；（铁道的）轨距；（枪管的）口径；（汽车）胎压计
v. 估计，判断；测量
The trouble with having an unhealthy fixation on sleep metrics is that it can fuel anxiety and exacerbate insomnia in those who have it. People who have orthosomnia may feel nervous about going to sleep, staying asleep, or achieving certain sleep metrics such as deep sleep, REM sleep, sleep latency (how long it takes to fall asleep), or sleep efficiency, the percentage of time you actually spend asleep as opposed to lying in bed. (All of these metrics are included on certain sleep trackers.) As a result, they may end up lying awake longer at night, Baron says.
病态执着于睡眠指标所带来的问题是，这样做会加剧焦虑情绪，并进一步恶化原有的失眠症状。巴伦解释说，许多受完美睡眠症困扰的人，往往会因为担心自己能否顺利入睡、保持睡眠状态，或是能否达成某些特定睡眠指标而感到紧张，例如深度睡眠时长、快速眼动睡眠（REM）、入睡潜伏期（入睡所需时间），以及睡眠效率（实际睡眠时间与卧床总时间的比例）。（所有这些指标在一些睡眠追踪器上都能显示。）巴伦表示，这样做的后果是，人们反而在夜间更长时间保持清醒。
1、fixation
英/ fɪkˈseɪʃn /｜美/ fɪkˈseɪʃn /
n. 专注，迷恋；（心理分析）固恋，固着；固化，加固；定影，定像
2、exacerbate
英/ ɪɡˈzæsəbeɪt /｜美/ ɪɡˈzæsərbeɪt /
v. 使恶化，使加剧
3、latency
英/ ˈleɪtənsi /｜美/ ˈleɪtənsi /
n. 潜伏；潜在因素
Rather than obsessing about the minutiae of your sleep, it’s better to think about your goals for improving your shuteye , Breus says: Do you want to sleep longer? Wake up feeling better rested? Something else? Then, you can use the feedback you get from a sleep tracker to modify your behavior—including your eating, drinking, and stress-management habits and your use of electronic devices in the evening—to try to set yourself up for a better night’s sleep. “Self-monitoring and goal-setting are cornerstones of any sort of behavior change,” Baron says.
相比于过度纠结睡眠的各种细枝末节，布鲁斯更建议先明确自己改善睡眠的真正目标：是希望睡得更久一些？还是希望醒来时感觉更有精神？或是其他方面的优化？在确定目标之后，就可以根据睡眠追踪器提供的反馈来调整自己的行为——包括饮食、饮酒、压力管理，以及晚间使用电子设备的习惯——以此为更好的睡眠创造条件。巴伦补充说：“自我监测和目标设定，是推动任何行为改变的核心要素。”
1、obsess
英/ əbˈses /｜美/ əbˈses /
v. 使着迷；使心神不宁；挂牵，念念不忘
2、shuteye
英/ ˈʃʌtaɪ /
n. 睡觉；失去知觉
3、modify 研英/ ˈmɒdɪfaɪ /｜美/ ˈmɑːdɪfaɪ /
v. 修改，改进；修饰，限定；缓和，使温和；使改形，使转化；变（音）
4、cornerstone
英/ ˈkɔːnəstəʊn /｜美/ ˈkɔːrnərstoʊn /
n. 基石，支柱，基础；隅石，墙角石
But there’s no need to check the data from your sleep tracker every day. Instead, it’s better to look for trends or big variations once a week or compare your weekday data to your weekend data, Breus says. “That’s how everybody can utilize a tracker without becoming cuckoo about it.” To improve your sleep quality, make an effort to get on a regular schedule, with consistent bedtimes and wake-up times, Baron says. In the morning, pay more attention to how you feel than the numbers on your tracker’s app.
但没有必要每天都查看睡眠追踪器的数据。布鲁斯指出，更合适的做法是每周关注一次整体趋势或明显的变化，或者比较一下工作日与周末的数据差异。他说：“以这种方式使用睡眠追踪器，才不至于引发过度焦虑。”巴伦则补充说，要想真正提升睡眠质量，应该努力养成规律的作息，设定固定的就寝和起床时间。至于早晨醒来时，应当更关注自身的实际感受，而不是依赖应用程序中的数字。
1、utilize 研英/ ˈjuːtəlaɪz /｜美/ ˈjuːtəlaɪz /
v. 利用，使用
2、cuckoo
英/ ˈkʊkuː /｜美/ ˈkʊkuː /
n. 布谷鸟；杜鹃鸟；傻子；咕咕声
adj. 愚笨的；疯狂的
vt. 不停地重复
vi. 学杜鹃叫
If, despite taking these steps, you continue to find yourself obsessing over your sleep data or feeling anxious about your sleep, it may be time to take a break from using a tracker. “For some people, paying too much attention backfires ,” Baron says. “How you sleep really should be about how you feel.” If you can’t resist monitoring your sleep quality, you may be better off keeping a written sleep diary, says Breus. In the morning, write down your bedtime and wake-up time, how many times you woke up during the night, and how you’d rate your sleep quality on a scale from one to five.
如果在做出这些调整后，发现自己仍然过度纠结于睡眠数据，或因睡眠情况持续感到焦虑，那么或许可以考虑暂时停用睡眠追踪器。巴伦指出：“对部分人来说，过度关注数据反而会产生反效果。睡眠质量的好坏，最终应该取决于自身的感受。”如果实在忍不住想要监测自己的睡眠状况，布鲁斯则建议，可以尝试用手写的睡眠日记来替代。每天早晨醒来后，记录下就寝和起床时间、夜间醒来的次数，并在1到5分的范围内为自己的睡眠质量打个分。
1、backfire
英/ ˌbækˈfaɪə(r) /｜美/ ˌbækˈfaɪər /
v. 产生事与愿违的不良（或危险）后果，适得其反；（发动机或车辆）回火，逆火
n. （车辆或发动机的）回火；（为形成防火隔离带而有意点燃的）迎面火
来源：左右图史