Shownotes Transcript
研究：睡前玩手机8分钟兴奋1小时！网友：因为手机砸脸吗？ | Screen-Time Before Bed Can Disrupt Sleep Digital screen time before bed can have a negative impact on the quality of your sleep. A US study found that as little as eight minutes of exposure to blue light keeps you mentally stimulated for over one hour, which tends to throw off the body's **circadian **rhythm or biological clock, Beijing Youth Daily reported. 睡前玩手机会降低你的睡眠质量。据北京青年报报道，美国近日一项调查显示，视网膜的内生感光视神经细胞只要受到蓝光8分钟刺激，就会让身体持续兴奋超过1小时，造成生物钟的混乱。 The blue light from the screen suppresses melatonin 电子设备发出的蓝光抑制褪黑素合成 Exposure to blue light suppresses the production of melatonin, a hormone that **induces **sleepiness. Melatonin release in the evening helps you relax before bedtime. Suppression of melatonin can cause you to stay up later and sleep less than you normally would. 蓝光会抑制人体褪黑素的合成。褪黑素是一种诱导自然睡眠的体内激素，在夜间分泌时，能帮助身体在睡前放松。褪黑素被抑制会让人迟迟无法入睡，从而减少正常睡眠时间。 The alerting properties delay REM sleep 思维过于活跃导致入眠时间推迟 Seeing something right before bed that either makes you upset or happy can trigger a response that prolongs falling sleep, which consequently delays REM (rapid eye movement) sleep. These emotions can leave you staring at the ceiling for hours feeling wide awake. 睡前看到的内容，无论是糟心的还是开心的，都会延长你入睡的时间，从而推迟快速眼动睡眠的到来。这些情绪可能让你几个小时盯着天花板，清醒无比。 Studies have also found that exciting or violent video games increase heart rate, make it harder to fall asleep, and **impair **sleep quality. 研究发现令人兴奋的暴力电子游戏会提升心率，使人难以入睡，并损害睡眠质量。 revenge bedtime procrastination 报复性睡眠拖延症 A writer named Daphne K. Lee was the first one to tweet about the whole word "revenge bedtime procrastination" saying, "a phenomenon in which people who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late-night hours". 一位名叫Daphne K. Lee的作者是第一个在推特上提出报复性睡眠拖延症这个术语的，它指的是这样一种现象，即“人们在白天无法掌控自己的时间，所以拒绝早睡，从而在夜里重获支配时间的自由”。 Generally, people who are under great pressure and constantly resist the temptation to do other things in the daytime are more likely to have“revenge bedtime procrastination”. It is most common among women and students. 一般来说，白天工作压力越大，越是经常压抑自己想要做的事情的人，越容易产生报复性睡眠拖延。人群中，女性和学生最常见。 Although“revenge bedtime procrastination” could leave people an illusion of“life-control”, putting off bedtime won’t cause any benefit but side effect like the decline of decisive skills and cognitive abilities. 不过，报复性睡眠拖延症虽然给人一种“生活控制权”的错觉，但事实是，睡眠时间减少会导致决策能力下降、认知能力下降等一系列副作用，并没有任何积极效果。 As a result, it’s better to sleep on time and maintain a work-life balance. 所以，还是按时睡觉，科学地调节压力和休息吧。 To stop“revenge bedtime procrastination”, you can keep abedtime and wake-up time,avoid using electronic devices, and do some relaxing activities such as reading, meditating and stretching before sleep. 改善报复性睡眠拖延症，可以试着制定规律的作息时间，在睡前避免使用电子设，或将睡前时间安排为读书、冥想、拉伸等有助于神经放松的活动。 **circadian ** 英 [sɜ:ˈkeɪdiən]；美 [sɜrˈkeɪdiən] adj. <生理>昼夜节奏的，生理节奏的 （即大约每天一次的） melantonin 英 ['meləntəʊni:n]；美 ['meləntoʊnin] n. 褪黑素 rapid eye movement 英 [ˈræpid ai ˈmu:vmənt]；美 [ˈræpɪd aɪ ˈmuvmənt] n.快速眼动（睡梦中眼球的快速转动） **impair ** 英 [ɪmˈpeə(r)]；美 [ɪmˈper] vt.损害，削弱 procrastination 英 [prəʊˌkræstɪ'neɪʃn]；美 [proʊˌkræstɪ'neɪʃn] n. 延迟，拖延