最近由一家英国营销商发起的一项研究显示,在一些平板电脑用户中,有68%的用户会青睐在卧室玩自己的宝贝.排在第二位的地点是客厅,还有一些被调查者表示自己随处都在使用平板电脑.根据国家睡眠基金会数据显示,95%的美国人在睡觉前的一小时都会玩玩电子产品,不管是电视、笔记本、手机或其他小型设备.
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.
"从黄昏到睡觉这段时间一直暴露在灯光之下,这使我们的生物钟推后一小时,让我们更加难以入眠,"一位睡眠医学科主任在一项声明中这样说道.
"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.
引发睡眠最重要的因素之一是黑暗,它告诉你的大脑这个时间需要加快生产诱发睡眠的荷尔蒙褪黑激素.纽约《时代周刊》指出,任何种类的灯光都可以扰乱我们的睡眠,研究证明蓝色的光线易引发人的警觉性.手机、笔记本、平板电脑以及其他小型数码设备发出的蓝色波长是影响人睡眠的最大敌人.
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.
专家建议,睡前一小时关掉所有的电子设备,通过其他方式放松自己：比如读本书,洗个热水�.蜃鲎鍪婊鸿べ�.在睡前几小时进行运动,让自己体内的兴奋剂提前消耗掉也是一个好主意.
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.
词语注释：
青睐(qīnglài)favour
荷尔蒙(Hé ěrméng)hormone
褪黑激素(tùn hēi jīsù)melatonin
(Source: myechinese.com)
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