Facts About Dreaming[1]
夢的真相
Dreams can be entertaining, disturbing, or downright bizarre. We all dream -- even if we don't remember it the next day. But why do we dream? And what do dreams mean, anyway?
夢可以是快樂的、煩人的或是完全詭異離奇的。我們都會作夢，即使第二天就不記得它了也是一樣。但為什麼我們會作夢呢？我們的夢又有什麼意思呢？
WebMD takes a look at what makes us dream and helps unravel the mysteries behind dreams.
WebMD帶我們一窺讓我們作夢的原因究竟是什麼，並解開夢境背後的奧秘。
What Are Dreams?
什麼是夢？
Dreams are basically stories and images our mind creates while we sleep. Dreams can be vivid. They can make you feel happy, sad, or scared. And they may seem confusing or perfectly rational.
基本上夢就是我們睡覺時大腦中所創造的故事和圖像。夢可以顯得相當逼真。它們會讓你感到快樂、悲傷或害怕。它們也可以讓人摸不著頭緒或是感到真實合理。
Dreams can occur anytime during sleep. But most vivid dreams occur during deep, REM (rapid eye movement) sleep, when the brain is most active. Some experts say we dream at least four to six times per night.
夢可能會在睡眠時期隨時發生。但是最逼真的夢會出現在大腦最活躍的時期，也就是在深層、REM（快速動眼期）睡眠時期出現。有些專家們說每晚我們至少會作四到六次的夢。
Why Do We Dream?
為什麼我們會作夢？
There are many theories about why we dream, but no one knows for sure. Some researchers say dreams have no purpose or meaning and are nonsensical activities of the sleeping brain. Others say dreams are necessary for mental, emotional, and physical health.
有許多關於為什麼我們會作夢的理論，但是卻沒有人能夠確切的知道作夢的原因。有一些研究人員說，夢沒有任何目的或意義，它只是在睡眠時大腦產生的沒有意義的行為。另一些人則說，夢對我們的精神、情感和身體健康而言，有其必要存在的原因。
Studies have shown the importance of dreams to our health and well-being. In one study, researchers woke subjects just as they were drifting off into REM sleep. They found that those who were not allowed to dream experienced:
研究顯示夢境對我們的健康與福祉很重要。在一項研究中，研究人員在受試者正要進入REM睡眠狀態時就喚醒他們。結果他們發現在那些不讓他們作夢的人身上會出現：
- Increased tension 增加緊張的感覺
- Anxiety 焦慮
- Depression 憂鬱症
- Difficulty concentrating 難以集中注意力
- Lack of coordination 缺乏協調性
- Weight gain 體重增加
- Tendency to hallucinate 產生幻覺的可能增加
Many experts say that dreams exist to:
許多專家說，夢境的存在是為了：
- Help solve problems in our lives 幫助我們解決生活中的問題
- Incorporate memories 將記憶融合
- Process emotions 處理情緒
If you go to bed with a troubling thought, you may wake with a solution, or at least feel better about the situation.
若你帶著煩惱入睡，可能醒來時就會找到解決的辦法，或至少感覺好多了。
Sigmund Freud believed dreams are a window into our subconscious. He believed they reveal a person's:
佛洛伊德認為夢是進入潛意識的窗口。他相信夢揭開一個人的：
- Unconscious desires 無意識的慾望
- Thoughts 想法
- Motivations 動機
Freud thought dreams were a way for people to satisfy urges and desires that were unacceptable to society.
佛洛伊德認為夢境是一種我們用來滿足社會中不被接受的衝動和慾望的方式。
Perhaps there is merit with all these theories. Some dreams may help our brains process our thoughts and the events of the day. Others may just be the result of normal brain activity and mean very little, if anything. Researchers are still trying to figure out exactly why we dream.
也許這些理論都有其自身的優點。有些夢可以幫我們的大腦處理思緒與當日所發生的事。其他的夢則可能只是大腦正常活動的結果，沒什麼意義可言。研究人員仍在試圖找出我們作夢真正的原因。
What Do Dreams Mean?
夢有什麼意義？
Just as there are varying opinions as to why we dream, there are also different views as to what dreams mean. Some experts say dreams have no connection to our real emotions or thoughts. They are just strange stories that don't relate to normal life.
就如同對於為什麼我們會作夢，有許多不同的意見一樣，對於夢有什麼意義這個問題，也有許多不同的看法。一些專家說，夢與我們真正的情感或思想無關。它們只是一些與正常生活無關的奇怪故事。
Others say our dreams may reflect our own underlying thoughts and feelings -- our deepest desires, fears, and concerns, especially recurring dreams. By interpreting our dreams, we may be able to gain insight into our lives and ourselves. Many people say they have come up with their best ideas while dreaming, so dreams may be a conduit of creativity.
其他的卻說我們的夢可能反映了自身潛在的想法和感受，也就是我們心裡最底層的慾望、恐懼和擔憂，特別是那些反復出現的夢。藉由解釋夢境，我們或許可以深入的了解我們的生活和我們自己。許多人都說他們在作夢時可以獲得最好的想法，所以夢或許就是創造力的源泉。
Often people report having similar dreams -- they are being chased, fall off a cliff, or appear in public naked. These types of dreams are likely caused by a hidden stress or anxiety. While the dreams may be similar, experts say the meaning behind the dream is unique to each person.
大家常會說有作過相似的夢：夢到被追逐、從懸崖上掉下去，或者在公眾場合裸體。這些類型的夢可能是因為不為人知的壓力或焦慮所引起。雖然可能會有相似的夢，但專家們表示，夢境背後的意義對每個人而言都是獨一無二的。
Therefore, many experts say not to rely on books or "dream dictionaries," which give a specific meaning for a specific dream image or symbol. The particular reason behind your dream is unique to you.
因此，許多專家說不要依靠書籍或「解夢大全」，因為它們都是對一個特定的夢境圖像或符號給出一個特定的解釋。但是在你夢境的背後卻會有一個專屬於你的特殊原因。
Although scientists can't say for sure what dreams mean and why we dream, many people find meaning in their dreams.
雖然科學家們無法肯定地說出夢的意義以及為什麼我們會作夢，但是許多人卻能在他們的夢裡找出意義。
Why Do Nightmares Occur?
為什麼會做惡夢？
Nightmares, or bad dreams, are common in children and adults. Often nightmares are caused by:
夢魘或惡夢在兒童和成人之中都很常見。惡夢通常是由以下原因所引起的：
- Stress, conflict, and fear 壓力、衝突和恐懼
- Trauma 創傷
- Emotional problems 情緒問題
- Medication or drug use 藥物或藥品的使用
- Illness 疾病
If you have a recurring nightmare, your subconscious may be trying to tell you something. Listen to it. If you can't figure out why you are having bad dreams, and you continue to have them, talk to a qualified mental healthcare provider. They may be able to help you figure out what is causing your nightmares and provide tips to put you at ease.
若你會反復作同一個惡夢，或許是你的潛意識在試圖告訴你一些事。用心去聽。若你無法弄清楚為什麼會作惡夢，但卻又一直作惡夢，那就去找合格的心理照護人員談談。他們或許可以幫你找出作惡夢的原因，並提供可以讓你放鬆的方法。
Keep in mind that no matter how scary a nightmare is, it is not real and most likely will not happen to you in real life.
請記住，不管惡夢有多可怕，它都不是真的，而且在現實生活中也不太可能會發生在你身上。
What Are Lucid Dreams?
什麼是清醒夢？
Have you ever had a dream where you knew you were dreaming during your dream? This is called a lucid dream. Research has shown that lucid dreaming is accompanied by an increased activation of parts of the brain that are normally suppressed during sleep. Lucid dreaming represents a brain state between REM sleep and being awake.
你有沒有作過一個在夢裡你知道你正在作夢的夢？這被稱為清醒夢。研究顯示，清醒夢會伴隨著一部分的大腦處於活躍的狀態，通常在睡著時它會被抑制住。清醒夢代表大腦正處在REM睡眠和即將清醒之間的狀態。
Some people who are lucid dreamers are able to influence the direction of their dream, changing the story so to speak. While this may be a good tactic to take, especially during a nightmare, many dream experts say it is better to let your dreams occur naturally.
一些作清醒夢的人能夠影響他們夢境產生的方向，也就是說他們可以改變故事的發展。雖然這看起來是個不錯的技巧，尤其是在作惡夢的時候，許多夢境專家卻說最好是讓你的夢能自己發展。
Can Dreams Predict the Future?
夢能預測未來嗎？
There are many examples of situations where a dream came true or was telling of a future event. When you have a dream that then plays out in real life, experts say it is most likely due to:
有許多例子都顯示出夢境會成真或是預測出未來的事件。當你作了一個夢，然後在現實生活中它真的出現時，專家說這可能是因為：
- Coincidence 巧合
- Faulty memory 記錯了
- An unconscious tying together of known information無意識地試著將已知的資訊結合在一起
However, sometimes dreams can motivate you to act a certain way, thus changing the future.
但是，有時候夢可以激勵你用特定的方式做事，從而改變未來。
Why Are Dreams Hard to Remember?
為什麼夢這麼難以記住？
Researchers don't know for sure why dreams are easily forgotten. Maybe we are designed to forget our dreams because if we remembered all our dreams, we might not be able to distinguish dreams from real memories.
研究人員不確定為什麼夢那麼容易被忘記。也許我們本身就無法記清我們的夢，因為如果我們能記住所有的夢，我們可能就無法將夢和真實的記憶區分開來。
Also, it may be harder to remember dreams because during REM sleep our body may shut down systems in our brain responsible for creating memories. We may only remember dreams that occur just before we wake, when certain brain activities have been turned back on.
此外，比較難記住夢是因為在REM睡眠期間，我們的身體可能會關閉大腦中負責創造記憶的系統。所以可能我們只會記得在要醒來之前所發生的夢，此時某些大腦內的活動才會被重新開啟。
Some say our minds don't actually forget dreams, we just don't know how to access them. Dreams may be stored in our memory, waiting to be recalled. This notion may explain why you may suddenly remember a dream later in the day -- something may have happened to trigger the memory.
有些人說我們的大腦其實並沒有忘記這些夢，只是我們不知道該如何才能取得它們。夢可能存在我們的記憶之中，等著被喚回。這個想法可以解釋為什麼你可能在當天稍晚的時候會突然想起一個夢，這可能是發生了什麼觸發記憶的事情。
Tips for Dream Recall
回想夢境的小竅門
If you are a sound sleeper and don't wake up until the morning, you are less likely to remember your dreams compared to people who wake up several times in the night. But here are some tips that may influence your ability to remember your dreams:
若你是一個一覺到天亮的人，那麼，比起其他會在夜裡醒來好幾次的人，你就不太可能記得住你的夢。但是這裡有一些小竅門可以幫你增加記住夢境的能力：
Wake up without an alarm. You are more likely to remember your dreams if you wake up naturally than with an alarm. Once the alarm goes off, your brain focuses on the annoying sound and turning it off and not your dream.
在沒有鬧鐘的情況下醒來。如果你是自然醒來而不是鬧鐘叫醒的，你更有可能記住你的夢。因為一旦鬧鐘響起，你的大腦會專注在這個煩人的聲音並想把它關掉，而不會專注在你的夢上。
Remind yourself to remember. If you want to remember your dreams and make a conscious decision to do so, you are more likely to remember your dreams in the morning. Before you go to sleep, remind yourself that you want to remember your dream.
提醒自己要記得。 如果你想記住你的夢而且也確實作出這個決定，你就更可能會在早上記住你的夢。在睡覺之前，提醒自己要記住你的夢。
Dream playback. If you think about the dream right after waking, it may be easier to remember it later.
夢境回放。 如果在醒來的時後馬上去想你的夢，之後可能會更容易得記住它。
How to Make Sense of Your Dreams
如何理解你的夢
If you are intrigued by your dreams or want to sort out the meaning behind them, consider keeping a dream diary or journal. Here are some tips:
如果你對自己的夢感興趣或想要理解它們背後的意義，可以考慮寫夢境日記或日誌。以下是一些小竅門：
Write it down. Keep a notebook or journal and pen next to your bed and record your dream first thing every morning, while the memory is still fresh. Write down anything you recall from the dream and how it made you feel, even if you can only remember random pieces of information.
寫下來。 把筆記本或日誌和筆放在床邊，每天早上醒來第一件事就是趁著記憶猶新的時候記下你的夢。寫下一切你能從夢裡回想起的內容和你的感受，即使你只能記住零碎的資訊。
Journal without judgment. Dreams are sometimes odd and may go against societal norms. Try not to judge yourself based on your dreams.
不要有評斷的寫下來。夢有時很奇怪，而且可能會違背社會規範。所以盡量不要依據自己的夢來評斷自己。
Give each dream a title. This may help if you want to refer back to a dream. Sometimes the title you create can provide insight on why you had the dream or the meaning behind it.
為每個夢下個標題。若你之後想提起一個夢時，這可能會有所幫助。有時候你給的標題可以為你提供一些見解告訴你為什麼會作這個夢或其背後的意義。
Dreams have fascinated humanity since the beginning of time and will likely continue to mystify us. And although science has allowed us to learn much about the human brain, we may never know for sure the meaning behind our dreams.
從古至今，人類一直著迷於夢的解析，很可能它仍會持續困惑著我們。雖然科學讓我們對人類的大腦有了更多的理解，但我們卻可能永遠都無法真正理解夢境背後的意義。
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