白领想要好睡眠?提早关灯关电脑

If you want a good night’s sleep, switch off the TV, computer and mobile phone an hour before going to bed, experts say. Nine in ten people admit using electronics in the hour before turning out the lights – and it’s wrecking their sleep patterns, it is claimed. Artificial light emitted by TV and computer screens and over-stimulation of the brain have been blamed.
　　当今大城市中快节奏的生活方式催生了很多新鲜词汇，比如：卡奴、房奴、蜗居或者蚁族等等。超负荷的生活压得人喘不过气，许多白领身体的“亚健康”状态也呈现愈发严重的态势，“睡觉”是摆在白领们面前的又一个“考验”，忙碌了一天的人们到了该睡觉的时候竟然睡不着。这可怎么办呢？专家建议，想要拥有一个高质量的睡眠质量，睡前1小时把电视、电脑以及手机等等电子设备关闭。因为电子设备，比如电视和电脑屏幕所“释放”出的人造光会“过度刺激”大脑，影响睡眠质量。
　　Sleeplessness: One of the worst activities for causing sleep problems is video games, according to the major survey by the U.S. National Sleep Foundation The worst activities are video games, using mobiles and surfing the internet, according to a major survey by the U.S. National Sleep Foundation. Dr Charles Czeisler, of Harvard Medical School, said: ‘Artificial light exposure between dusk and the time we go to bed suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts normal sleep patterns to a later hour.’
　　根据“美国国家睡眠基金会”的研究报告称，当今制造睡眠问题的最大隐患就是电子设备的干扰，而在诸多电子设备中，“电子游戏”“手机”“网游”是最让人不省心的，他们可以被当作是“当今睡眠杀手”对待，来自“ 哈佛医学院”的专家Dr Charles Czeisler说：“电子设备的人造光所给睡眠带来的负面影响不容忽视，即使关掉了，它所释放出的人造光还是能影响体内荷尔蒙退黑激素(hormone melatonin)，这种退黑激素能引发引发嗜睡与疲倦等SAD的典型症状，而人造光的后续负面影响会加强大脑负荷与警觉，这种影响至少能持续1个小时。”
　　One in ten people in their 20s said they were routinely woken during the night by a phone call, text message or email. Professor Jim Horne, director of the sleep research centre at Loughborough University, said: ‘Even children aged five, six and seven have got video games in their bedroom. 'They need to settle down and relax before going to bed.’
　　有10%的20多岁的年轻人在调查中承认，他们在睡觉过程中，经常被手机铃声或者短信和电子邮件吵醒，睡也睡得不心安。来自英国拉夫堡大学的教授Jim Horne说：“现在就连5、6岁的小孩对电子游戏都相当精通，他们太需要睡前放松了。要不这样下去，对他们的成长十分不利。”