只有在睡前遠(yuǎn)離手機(jī)，你才能獲得良好的睡眠

Something about keeping those last 30 minutes tech-free, it seems, is crucial to a restful slumber.

只有在睡前30分鐘時(shí)間里不接觸手機(jī)等科技產(chǎn)品，才能保證睡眠質(zhì)量。

There are several factors that could explain this. A now well-told caution is that the blue light emitted from our screens inhibits our melatonin levels – a chemical that effectively tells us that it’s time to nod off. It could also be possible that social media use increases a person’s anxiety as the day goes on, making it hard to switch off when we finally go to bed. “Then thoughts and feelings come back to haunt us as we try go to sleep,” says Primack. Or a more obvious reason might be that social media is deeply alluring and simply reduces the time we have for sleep.

對(duì)于這一現(xiàn)象有很多解釋。首先，手機(jī)屏幕發(fā)出的藍(lán)色光線(xiàn)會(huì)抑制褪黑激素水平，褪黑激素是一種提醒我們?nèi)胨奈镔|(zhì)。另外，使用社交媒體也會(huì)增加人的焦慮感，使我們很難結(jié)束這一天的活動(dòng)去上床睡覺(jué)。"在我們?cè)噲D入眠時(shí)，各種念頭和情緒會(huì)縈繞心頭，"普利馬克說(shuō)。另一個(gè)顯而易見(jiàn)的解釋在于，社交媒體具有很大誘惑力，會(huì)直接縮短我們的睡眠時(shí)間。

We know that physical activity helps people sleep better. More screen time is also likely to reduce time spent for physical activity, a link that has been established by research. “It induces more sedentary behaviour during the day. If you have a smart phone in your hand, you won’t be swinging your arms as quickly or moving your legs. If you add that up over six months, you may have a new generation who are not moving as much each day,” says Aric Sigman, an independent lecturer in child health education.

我們知道，體育運(yùn)動(dòng)會(huì)有助于睡眠。而研究表明，玩手機(jī)會(huì)占用運(yùn)動(dòng)時(shí)間。"手機(jī)會(huì)增加一天中的非運(yùn)動(dòng)時(shí)間。如果你手里拿著一臺(tái)智能手機(jī)，你就不會(huì)去做運(yùn)動(dòng)。這種情況持續(xù)6個(gè)月以上，你就會(huì)發(fā)現(xiàn)人人的運(yùn)動(dòng)時(shí)間都減少了，"獨(dú)立兒童健康教育培訓(xùn)師埃里克·西格曼(Aric Sigman)表示。

If social media use is exacerbating anxiety and depression, it could then, in turn, impact sleep. If you lay in bed awake comparing yourself to other people’s posts ranging from #feelingblessed, #myperfectlife to air-brushed holiday snaps, you might well believe that your life is somewhat drab in comparison, which could make you feel worse and keep you up.

如果使用社交媒體會(huì)使焦慮癥和抑郁癥惡化，它也會(huì)影響睡眠。如果你躺在床上看著別人在朋友圈里花樣炫富曬美照，你就很可能會(huì)感到自己的生活單調(diào)乏味，由此產(chǎn)生的壓抑心理則會(huì)導(dǎo)致睡眠出現(xiàn)問(wèn)題。

And so it seems there is a merry-go-round of interrelated issues at play. Social media is linked to increased depression, anxiety and sleep deprivation. And a lack of sleep can both worsen mental health and be a result of metal health issues.

然后，過(guò)往生活中的種種不快會(huì)像旋轉(zhuǎn)木馬一樣在你腦海中閃回。社交媒體會(huì)導(dǎo)致抑郁、焦慮和睡眠障礙高發(fā)，缺乏睡眠則會(huì)進(jìn)一步損害精神健康，而精神疾病又會(huì)反過(guò)來(lái)影響睡眠。

A lack of sleep has other side-effects: it has been linked to an increased risk of heart diseases, diabetes, obesity, poor academic performance, slower reaction times when driving, risky behaviour, increased substance use… the list goes on.

缺乏睡眠還有其他副作用。據(jù)了解，缺乏睡眠可能導(dǎo)致心臟病、糖尿病、肥胖、學(xué)習(xí)成績(jī)不良、駕駛反應(yīng)速度減慢、冒險(xiǎn)行為、濫用藥物等等問(wèn)題。

What’s worse is that when it comes to sleep deprivation, it’s usually young people who are most adversely affected. That’s because adolescence is a time of important biological and social changes that are critical to development.

更糟的是，受到睡眠不足影響的大多是年輕人。這是由于，青春期伴隨著重要的生理和社會(huì)狀況變化，而這些變化對(duì)發(fā)育至關(guān)重要。

Adolescents also take longer to build up what’s called a “sleep drive” – which is the drive that helps you to fall asleep the longer you have been awake, explains Jessica Levenson, of the University of Pittsburgh School of Medicine. This contributes to teens in particular having a harder time falling asleep at night, she says.

匹茲堡大學(xué)醫(yī)學(xué)院的杰西卡·列文森表示，青少年需要更長(zhǎng)時(shí)間才能產(chǎn)生"睡眠沖動(dòng)"——一種使你困倦，促使你進(jìn)入睡眠的機(jī)制。這也是青少年難以入眠的原因之一。

Levenson now worries that social media use, and the literature and research around it, is growing and changing so quickly, that it is difficult to keep up. “It’s our responsibility to explore the impacts, good or bad,” she says. “We are just starting to cover the impact of social media use. Teachers, parents and paediatricians need to be asking teens: how often? When? How do they feel when using it?”

讓列文森擔(dān)憂(yōu)不已的是，社交媒體，以及與之相關(guān)的文章和研究都在不斷增長(zhǎng)并迅速變化，很難跟上這種增長(zhǎng)和變化的步伐。"我們有責(zé)任去研究這種影響，無(wú)論是好是壞，"她說(shuō)。"人們?cè)噲D掩蓋社交媒體的影響。教師、父母和兒科醫(yī)生需要監(jiān)督詢(xún)問(wèn)青少年：你多久玩一次手機(jī)?什么時(shí)候玩手機(jī)?玩手機(jī)時(shí)感覺(jué)如何?"

To combat any downsides of social media use, it’s clear that moderation is key. Sigman says we should all ring-fence particular times throughout the day in which we can distance ourselves from our screens, and do the same for children. Parents, he argues, need to have set places in their homes where devices can or cannot be used “so it’s not a fluid situation where social media is bleeding into every part of your life without any buffer zones”. This is especially important as children have not yet developed adequate levels of impulse control to know when is enough, he explains.

為了對(duì)抗社交媒體的不良影響，需要堅(jiān)持適度使用的原則。西格曼說(shuō)，我們需要在一天的特定時(shí)間段遠(yuǎn)離手機(jī)，這一點(diǎn)對(duì)兒童同樣重要。他說(shuō)，父母應(yīng)當(dāng)在家里劃定可以用手機(jī)，不能用手機(jī)的位置，"從而避免在沒(méi)有緩沖的情況下，社交媒體完全滲入你生活的每個(gè)角落"。他說(shuō)，對(duì)于缺乏控制能力的兒童，這一點(diǎn)尤為重要。

Primack agrees. He is not calling for people to stop using social media, but to consider how much ­– and exactly when in the day – they do so. “The bottom line is, when there is all of this power trying to keep us glued to these sites, that’s going be hard for us to compete with,” he says. He hopes that strong research and engagement management advice, particularly when it comes to no-go social media times, will even the playing field.

普利馬克同意這一主張。他并沒(méi)有呼吁人們完全放棄使用社交媒體，而是要控制使用總時(shí)間以及具體使用時(shí)間段。"這些網(wǎng)站對(duì)我們產(chǎn)生了巨大的吸引力，這種吸引力很難抵御，"他說(shuō)。他希望針對(duì)青少年加強(qiáng)研究和管理，讓他們?cè)谒皶r(shí)間段不要使用社交媒體。

As for adults, if you were on your phone before bed last night, and you feel a bit groggy today, it may be in your control to fix it. You may well sleep better if you put your phone away.

對(duì)于成人，要是昨天晚上睡前你手里拿著手機(jī)，并且今天感到精神倦怠的話(huà)，你就應(yīng)當(dāng)發(fā)揮自控力努力解決。只有在睡前遠(yuǎn)離手機(jī)，你才能獲得良好的睡眠。