清醒梦?那你是睡着还是醒着？

Sleep is an integral part of a healthy lifestyle. But getting a set number of hours each night isn't quite enough (and the magic number isn't even eight hours). You need to get quality sleep.

睡眠是健康生活方式的重要组成部分。但每晚固定的睡眠时间是不够的(这个神奇的数字甚至不是8个小时)。你需要高质量的睡眠。

There are plenty of things you can do to ensure a good night of sleep before your head even hits the pillow. And things like scrolling your phone or tossing on a bad mattress might be keeping you up late. But once you're asleep, you're sort of at the mercy of your dreams. Good or bad, you're stuck with them — and their effects on your sleep quality — until morning.

在入睡之前，你可以做很多事情来保证你能睡个好觉。划手机或在床垫上翻来覆去可能会让你睡得很晚。但是一旦你睡着了，你就会受制于你的梦境。不管是好是坏，直到第二天早上你都会被它们困扰——以及它们对你睡眠质量的影响。

Stuck, that is, unless you know how to induce lucid dreaming. This is a state of sleep where the person knows they are dreaming, according to a 2019 study in the journal Frontiers of Neuroscience. When the sleeper becomes aware that they are in a dream, they can actively change or even end it.

除非，你知道如何诱发清醒梦。根据2019年发表在《神经科学前沿》杂志上的一项研究，这是一种人们知道自己在做梦的睡眠状态。当睡眠者意识到自己在梦中时，他们可以主动改变甚至结束梦境。

If this sounds like something with horror-movie potential, you're not wrong. The same 2019 study called for caution when researching lucid dreaming. It is backed up by a second 2019 study in the same journal, this one asking if a lucid dreaming habit was helpful or harmful. Ultimately, they concluded that there is not enough research to know for certain.

如果这听起来有点像恐怖电影，那么你没错。同一项2019年的研究呼吁在研究清醒梦时要谨慎。该研究得到了该杂志2019年发表的第二项研究的支持，这项研究的问题是，清醒做梦的习惯是有益还是有害。最终，他们的结论是，没有足够的研究来确定。

Scientists aren't yet sure of the wide-ranging effects of lucid dreaming, but that hasn't stopped people all over the world from working to cultivate the ability. Proponents say that lucid dreaming can lead to wish fulfillment as people control their dreams, improved problem solving as the mind works more creatively, and even the ability to wake themselves from nightmares (as outlined in this HuffPost article).

科学家们还不能确定清醒梦的广泛影响，但这并没有阻止世界各地的人们努力培养这种能力。支持者说，清醒梦可以实现人们的愿望，因为人们可以控制自己的梦，当思维更有创造性地工作时，可以改善解决问题的能力，甚至可以使自己从噩梦中醒来(正如《赫芬顿邮报》文章中概述的)。

Some researchers, like those at Sleep Foundation, warn that regular lucid dreaming can affect your sleep-wake cycle, however. This is because lucid dreams occur almost exclusively when you are in the REM state of sleep, as detailed in this 2009 study published through the Sleep Research Society.

然而，睡眠基金会的一些研究人员警告说，有规律的清醒梦会影响你的睡眠周期。这是因为清醒梦几乎只在你处于快速眼动睡眠状态时才会发生，正如2009年由睡眠研究学会发表的一项研究所详细说明的那样。

Regular dreams can take place across all stages of sleep, which led these researchers to theorize that lucid dreams start as regular dreams that change when the sleeper realizes they're dreaming. Either they enter REM and realize they're dreaming, or the realization kicks them into REM. From there, the lucid dream can interfere with the sleeper's natural rhythms, leading them to get less rest while they're asleep.

正常的梦可以发生在睡眠的所有阶段，这使得这些研究人员推断，清醒梦开始时是正常的梦，当睡眠者意识到他们在做梦时就会发生变化。要么他们进入了快速眼动，意识到自己在做梦，要么意识到自己进入了快速眼动，从那时起，清醒梦会干扰睡眠者的自然节奏，导致他们在睡眠时得到更少的休息。

Over time this can lead to sleep deprivation, putting the person at risk for depression and anxiety — among other issues. This is, however, just a theory, and one based on the assumption that lucid dreamers activate this ability regularly. Occasionally changing a dream or ending a nightmare, however, has no proven ill effects. And, as every study on lucid dreaming currently suggests, more research is needed before we fully understand this ability.

随着时间的推移，可能导致睡眠不足，使人有抑郁和焦虑的风险——以及其他问题。然而，这只是一种理论，基于清醒梦者会定期激活这种能力的假设。然而，偶尔改变一个梦境或结束一个噩梦，并没有不良影响。而且，正如目前所有关于清醒梦的研究表明的那样，在我们完全理解这种能力之前，还需要进行更多的研究。