Play iPad in bed affects sleeping

最近由一家英國營銷商發(fā)起的一項(xiàng)研究顯示,在一些平板電腦用戶中,有68%的用戶會(huì)青睞在臥室玩自己的寶貝.排在第二位的地點(diǎn)是客廳,還有一些被調(diào)查者表示自己隨處都在使用平板電腦.根據(jù)國家睡眠基金會(huì)數(shù)據(jù)顯示,95%的美國人在睡覺前的一小時(shí)都會(huì)玩玩電子產(chǎn)品,不管是電視、筆記本、手機(jī)或其他小型設(shè)備.

A recent survey by a marketing agency found that 68 percent of tablet owners use the device in the bedroom, more than in any other location. The living room took a close second place, and only some respondents said they use their tablets on the go. 　According to the National Sleep Foundation, 95 percent of Americans use some device, whether it's a TV, laptop, cell phone or other gadget, within an hour of hitting the hay.

"從黃昏到睡覺這段時(shí)間一直暴露在燈光之下,這使我們的生物鐘推后一小時(shí),讓我們更加難以入眠,"一位睡眠醫(yī)學(xué)科主任在一項(xiàng)聲明中這樣說道.

"Artificial light exposure between dusk and the time we go to bed at night ... shifts circadian rhythms to a later hour -- making it more difficult to fall asleep," chief of the division of sleep medicine said.

引發(fā)睡眠最重要的因素之一是黑暗,它告訴你的大腦這個(gè)時(shí)間需要加快生產(chǎn)誘發(fā)睡眠的荷爾蒙褪黑激素.紐約《時(shí)代周刊》指出,任何種類的燈光都可以擾亂我們的睡眠,研究證明藍(lán)色的光線易引發(fā)人的警覺性.手機(jī)、筆記本、平板電腦以及其他小型數(shù)碼設(shè)備發(fā)出的藍(lán)色波長是影響人睡眠的最大敵人.

One of the most important triggers of sleepiness is darkness, which signals to the brain that it's time to start ramping up production of the sleep-inducing hormone melatonin. As the New York Times points out, any type of light can disturb your slumber, and blue light triggers alertness. The blue wavelength light emitted by cell phones, laptops, tablets and other gadgets is particularly disruptive.

專家建議,睡前一小時(shí)關(guān)掉所有的電子設(shè)備,通過其他方式放松自己：比如讀本書,洗個(gè)熱水?�或作c鍪婊鴻べ?在睡前幾小時(shí)進(jìn)行運(yùn)動(dòng),讓自己體內(nèi)的興奮劑提前消耗掉也是一個(gè)好主意.

Instead, experts recommend turning off all devices an hour before bedtime and finding another method for winding down, like reading a book, taking a warm bath or performing a series of calming yoga poses. It's also a good idea to exercise and lay off the caffeine several hours before bedtime.

詞語注釋：

青睞(qīnglài)favour

荷爾蒙(Hé ěrméng)hormone

褪黑激素(tùn hēi jīsù)melatonin

(Source: myechinese.com)