失眠可能意味著你宅太久了

It's only natural to spend more time inside when the weather grows colder and the days grow shorter. With the window for outdoor activities smaller, we miss out on a number of benefits relating to both body and mind. These include increased vitality, better moods, better focus, and even a better immune response. Sure, spending time indoors has the advantage of protecting our skin from damage from the sun and other elements. While sunscreen, hats, and other protective clothing can protect the skin from damage, it's far more difficult to artificially replicate the benefits of being outside.

當(dāng)天氣變冷，白天變短時(shí)，在室內(nèi)呆上更多的時(shí)間是很自然的。隨著戶(hù)外活動(dòng)的窗口變小，我們錯(cuò)過(guò)了與身心相關(guān)的許多好處。這些包括增強(qiáng)活力、改善情緒、更好的專(zhuān)注力，甚至更好的免疫反應(yīng)。當(dāng)然，花時(shí)間呆在室內(nèi)有利于保護(hù)我們的皮膚免受陽(yáng)光和其他因素的傷害。雖然防曬霜、帽子和其他防護(hù)服可以保護(hù)皮膚免受傷害，但要人工復(fù)制外出的好處要困難得多。

As mental health counselor Jennifer Henry told Health Digest, humans were not meant to spend the bulk of our time indoors. If you don't believe it, all you would have to do is confine yourself to being indoors for a few days, and you would recognize pretty quickly how your body would react. Of course, that's not advisable because as anyone who has spent time in a lockdown can attest, all that time indoors comes at a price. If any of the following things happen to your body, you should consider whether you've been spending too much time inside.

正如心理健康顧問(wèn)詹妮弗·亨利(Jennifer Henry)告訴《健康文摘》(health Digest)的那樣，人類(lèi)不應(yīng)該把大部分時(shí)間花在室內(nèi)。如果你不相信，你所要做的就是把自己困在室內(nèi)幾天，你會(huì)很快意識(shí)到你的身體會(huì)做出怎樣的反應(yīng)。當(dāng)然，這是不可取的，因?yàn)槿魏卧诮]中度過(guò)時(shí)間的人都可以證明，所有在室內(nèi)的時(shí)間都是有代價(jià)的。如果有任何事情發(fā)生在你的身體上，你應(yīng)該考慮你是否花了太多的時(shí)間在室內(nèi)。

Insomnia may mean you're spending too much time inside

失眠可能意味著你在室內(nèi)花費(fèi)了太多的時(shí)間

If you've been having trouble falling asleep or staying asleep (a disorder clinically known as insomnia), it could be a sign that you've been spending too much time inside, physician Leann Poston told Health Digest. The sleep-wake cycle is strongly influenced by environmental cues such as periods of light and darkness, according to Dr. Poston. But your body isn't fooled by artificial light. In fact, a 2013 study published in Current Biology showed that the body absolutely does recognize and respond more efficiently to natural light (from the sun) than to artificial light (such as light from an indoor lamp).

醫(yī)生萊恩·波斯頓告訴《健康文摘》，如果你一直難以入睡或失眠，這可能是你在室內(nèi)花費(fèi)太多時(shí)間的跡象。波斯頓博士說(shuō)，睡眠-覺(jué)醒周期受到環(huán)境因素的強(qiáng)烈影響，如光照和黑暗的周期。但是你的身體并沒(méi)有被人造光欺騙。事實(shí)上，2013年發(fā)表在《當(dāng)代生物學(xué)》(Current Biology)上的一項(xiàng)研究表明，與人造光(如室內(nèi)燈)相比，人體對(duì)自然光(來(lái)自太陽(yáng))的識(shí)別和反應(yīng)絕對(duì)比人工光(比如室內(nèi)燈的光)更有效。

Insomnia can be exacerbated further by using electronic devices in bed or close to bedtime, according to licensed mental health counselor Jennifer Henry. The reason is that computer and phone screens emit a type of blue light that is associated with a decrease in the amount of melatonin produced by the body, and a lack of melatonin has been shown to result in insomnia and other sleep dysfunction.

根據(jù)持證心理健康顧問(wèn)詹妮弗·亨利的說(shuō)法，在床上或接近就寢時(shí)間使用電子設(shè)備會(huì)進(jìn)一步加劇失眠。原因是電腦和電話(huà)屏幕發(fā)出一種藍(lán)光，與身體產(chǎn)生的褪黑激素?cái)?shù)量減少有關(guān)，而褪黑激素的缺乏已被證明會(huì)導(dǎo)致失眠和其他睡眠功能障礙。