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At least one out of every three people will experience some form of insomnia in their lifetime.
至少三分之一的人在一生中会经历某种形式的失眠。
Insomnia is when you consistently have difficulties either falling asleep, difficulties staying asleep or you just don’t feel refreshed or restored by your sleep the next day.
失眠是指你一直难以入睡，难以保持睡眠或者发现睡眠并不会使隔天的自己精力充沛。
Now, when sleep becomes difficult, there are many things that people understandably turn to for help, but not all of them work especially well.
当睡眠变得困难时，人们通常可以向很多方式求助，但是并非所有方法都有效。
For instance alcohol and THC, which is the psychoactive component of cannabis, are all popular options.
例如酒精和四氢大麻酚—大麻的神经活性成分，都是很热门的选择。
However, both THC and alcohol will ultimately make your insomnia and your sleep difficulties worse, rather than better.
但是，酒精和四氢大麻酚最终会恶化你失眠和入睡困难的状况。
Even melatonin will only increase your sleep quality, or what we call your sleep efficiency, by just a few percent.
即便是褪黑激素也只能很小程度上改善你的睡眠质量，也称为睡眠效率。
Thankfully, however, there is a much more effective, drug-free approach called Cognitive Behavioral Therapy for Insomnia, or CBTI for short.
幸运的是，有一个更有效且不含药物缓解失眠方法，名为失眠认知行为疗法，简称CBTI。
And by working with a clinician for several weeks -- which you can do online, by the way
通过与医生进行为期几周的线上或线下的治疗，
the therapy helps change your habits, your beliefs and your general stress around this thing called sleep.
这种疗法有助于改变你的习惯和信念以及所谓“睡眠”给你带来的困扰。
And there are now many studies that have shown CBTI to be just as effective as sleeping pills in the short term.
并且现在很多研究都显示在短期内，CBTI和安眠药一样有效。
Yet CBTI has no negative side effects, unlike sleeping pills.
但是与安眠药不同，CBTI没有副作用。
In addition, after you stop working with your therapist, the sleep benefits can last for years later.
此外，即便你停止与治疗师治疗，这些对于睡眠的改善将会维持到几年后。
CBTI is now, in fact, so powerful that it is our first-line recommended treatment for insomnia,
CBTI是如此的强效，以至于现在被推荐为治疗失眠症的一级用药，
and it allows you to regain your confidence in the ability to sleep well each and every night.
而且它让你重拾每晚都睡得好的信心。
