上車就睡，上床就醒，是床不好睡嗎？

Much like a smartphone, your body will go to sleep when there are no new inputs.

其實(shí)就跟智能手機(jī)挺像的，身體沒(méi)有新的外界輸入的時(shí)候就會(huì)休眠。

When you are on a bus, your senses will give you the same repetitive inputs. The streets will flow by, the AC and engine adds constant white noise, you're seated and not moving, and the smell... well you hope the smell doesn't change.

坐公交的時(shí)候，你感知到的輸入一直是重復(fù)的。街道飛馳而過(guò)，空調(diào)和引擎發(fā)出的白噪聲，你坐著且并沒(méi)有動(dòng)，還有車上的味道……呃，你希望車上的味道最好不要變。

Any repetitive input going to your brain will eventually be ignored and your brain will start going into a low energy state. The fact that you fall asleep quickly when closing your eyes on a bus is because you were already on the bus for a while and got used to all the repetitive sensory data.

你的大腦最終會(huì)忽略這些重復(fù)性的輸入，然后進(jìn)入低耗能模式。你在公交上閉著眼睛就能睡著就是因?yàn)槟闫鋵?shí)坐上公交已經(jīng)好一會(huì)兒了，早就習(xí)慣了所有重復(fù)的感知數(shù)據(jù)。

When you go to bed, you have a lot of new changes. You are lying down, you wear different clothes, you feel the pressure of your covers, you go from bright to dark, noisy to quiet. All of these arenew sensory inputs that your brain needs to get used to before going to sleep.

但是爬上床睡覺(jué)的時(shí)候，你會(huì)經(jīng)歷許多感知變化。你躺倒了，換了睡衣，被子有重量，關(guān)了燈，靜了音。所有這些新的感知輸入都會(huì)需要你的大腦花時(shí)間來(lái)適應(yīng)才能睡著。

This is, to our knowledge, the first study to investigate the effects of whole-body vibration on seated human alertness and drowsiness. Our data clearly demonstrate that exposure to vibration has considerable influence on subjective sleepiness levels, and more importantly, human reaction times and lapses of attention.

據(jù)我們所知，這是第一個(gè)以全身振動(dòng)對(duì)坐著的人的警覺(jué)性和睡意的影響為對(duì)象的研究。我們的數(shù)據(jù)清楚地表明，振動(dòng)對(duì)主觀嗜睡水平有很大的影響，更重要的是，對(duì)人類的反應(yīng)時(shí)間和注意力缺失也有顯著影響。

These findings need to be further consolidated particularly in relation to driving behavior (steering entropy). This line of research can then assist in the development of practical and relevant guidelines for limitation of vibration exposure in the automotive industry, in an effort to reduce the burden of road accidents.

這些研究結(jié)果需要得到進(jìn)一步的完善，特別是在與駕駛行為(轉(zhuǎn)向熵)相關(guān)的方面(要做進(jìn)一步調(diào)查)。這類研究將幫助制定實(shí)用的相關(guān)指南，指導(dǎo)汽車制造業(yè)限制振動(dòng)暴露，以達(dá)到減少道路事故的目的。

此外，來(lái)自RMIT University的研究者們也做了類似的實(shí)驗(yàn)，他們表示：

What might be happening is that the brain becomes synchronized to the vibrations and enters an early stage of sleep –hence, why you might get a whole car full of people nodding off on a long trip.

事實(shí)上(在交通工具上)大腦與振動(dòng)同步并進(jìn)入了早期的睡眠狀態(tài)——這也就是為什么長(zhǎng)途汽車上的乘客總是東倒西歪地“釣魚”了。

That's something for both car manufacturers and road safety experts to think about.

該發(fā)現(xiàn)需要得到汽車制造商與道路安全專家的注意。

Carve out at least 30 minutes of wind-downtime before bed in which you do something relaxing, such as read a book. Dim the lights in the house slightly for an hour or so before bed.

睡前至少留出30分鐘的休息時(shí)間，做些放松的事情，比如看書。睡覺(jué)前把屋里的燈稍微調(diào)暗一個(gè)小時(shí)左右。

Disconnect from close-range electronic devices such as laptops, phones, and tablets, as the light from their screens can alert the brain and make it harder to fall asleep.

與筆記本電腦、手機(jī)、平板電腦等近距離電子設(shè)備斷連，因?yàn)槠聊簧系墓饩€會(huì)讓大腦清醒，讓你難以入睡。

To calm your mind, do a breathing or relaxation exercise.

為了平心靜氣，你可以做點(diǎn)呼吸放松訓(xùn)練。

If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.

如果你臥床20分鐘后還睡不著，那就起來(lái)找個(gè)別的地方做點(diǎn)放松的活動(dòng)，比如閱讀或聽音樂(lè)。醒著躺在床上會(huì)在你的睡眠環(huán)境和清醒狀態(tài)之間建立一個(gè)不健康的聯(lián)系。你不想躺著睡不著，你只想讓你的床把你變困。

Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body's clock and aid in falling asleep at night.

每天在同一時(shí)間起床。即使你晚上很難入睡，早上又困得不行，也要盡量在同一時(shí)間起床(包括周末)。這有助于調(diào)整你的生物鐘，幫助你在夜間入睡。