睡個(gè)踏實(shí)覺(jué)，別帶智能手機(jī)進(jìn)臥室

For a Restful Night, Make Your Smartphone Sleep on the Couch

睡個(gè)踏實(shí)覺(jué)，別帶智能手機(jī)進(jìn)臥室

We’ve all been there. You wake up in the middle of the night and grab your smartphone to check the time — it’s 3 a.m. — and see an alert. Before you know it, you fall down a rabbit hole of email and Twitter. Sleep? Forget it.

這事我們都經(jīng)歷過(guò)。你半夜醒來(lái)，拿起你的智能手機(jī)看時(shí)間——現(xiàn)在是凌晨3點(diǎn)——然后看到一條提醒。然后稀里糊涂地就刷起郵件和Twitter來(lái)。睡覺(jué)?得了吧。

Well, I’ve found a $7 solution: an old-fashioned alarm clock. My smartphone has been banished from the bedroom.

我找到一個(gè)耗資7美元(約合42元人民幣)的解決方案：一個(gè)老式鬧鐘。智能手機(jī)已經(jīng)被我驅(qū)逐出臥室。

Sure, you can flip your phone to quiet mode. But the draw to roam in the early hours is powerful. Sleep researchers say this isn’t good for you. You might as well get up and drink a shot of espresso.

沒(méi)錯(cuò)，你可以把手機(jī)設(shè)置成靜音模式。但早早起來(lái)刷手機(jī)的誘惑力是巨大的。睡眠研究人員說(shuō)了，這么做對(duì)你沒(méi)好處。你還不如起來(lái)喝一杯意式咖啡。

“It’s a very slippery slope, once you’ve picked up your phone, to see what time it is, to checking your email, to lying awake with anxiety,” said Dr. David M. Claman, director of the Sleep Disorders Center at the University of California San Francisco Medical Center. “If you wake up in the middle of the night and check your phone, you will inevitably get frustrated and worried by something you’ve seen, leading your body to tense up.”

“這是條不歸路，一旦你拿起手機(jī)看時(shí)間，就會(huì)查郵件，然后就會(huì)焦慮地干躺著睡不著，”加州大學(xué)舊金山醫(yī)療中心睡眠紊亂中心(Sleep Disorders Center at the University of California San Francisco Medical Center)主任戴維·M·克拉曼(David M. Claman)博士說(shuō)。“如果半夜起來(lái)看手機(jī)，你會(huì)不可避免地被看到的東西弄得心煩意亂，導(dǎo)致你的身體開(kāi)始緊張起來(lái)。”

Then it’s game over. You’re tossing and turning, thinking about an email, a text or a meeting in six hours.

然后就完了。你輾轉(zhuǎn)反側(cè)，想著某一封郵件、一條短信或六個(gè)小時(shí)后的一個(gè)會(huì)議。

Dr. Claman said smartphones in the bedroom have led to a rise in sleep-related complaints from his patients. “For people I see in their 20s and 30s, the phone is becoming a more common contributing factor to insomnia,” he said.

克拉曼博士說(shuō)，在他的病人中，臥室里用智能手機(jī)導(dǎo)致的睡眠相關(guān)問(wèn)題在增加。他說(shuō)，“在經(jīng)我診斷的二、三十歲病人當(dāng)中，手機(jī)作為失眠癥的一個(gè)誘因已經(jīng)變得越來(lái)越常見(jiàn)。”

Some large, long-term studies on sleep disorders in the United Kingdom and Finland have found that stress-related issues have led to a rise in insomnia over the last decade. In the United States, according to the National Center on Sleep Disorders Research at the National Institutes of Health, as many as 40 percent of Americans suffer from insomnia in a given year. Ten to 15 percent have chronic insomnia.

在英國(guó)和芬蘭進(jìn)行的一些大規(guī)模的睡眠紊亂長(zhǎng)期研究發(fā)現(xiàn)，過(guò)去十年里精神壓力相關(guān)的問(wèn)題導(dǎo)致了失眠癥的增多。在美國(guó)，國(guó)立衛(wèi)生研究院國(guó)家睡眠紊亂研究中心(National Center on Sleep Disorders Research at the National Institutes of Health)稱，在一年內(nèi)存在失眠問(wèn)題的美國(guó)人可以多達(dá)40%。其中10%到15%有慢性失眠癥。

All these sleep interruptions lead to work problems. A 2011 study by the American Academy of Sleep Medicine found that insomnia costs $2,280 in lost productivity per American worker every year. That adds up to $63 billion a year for the nation.

這些睡眠中斷都會(huì)給工作帶來(lái)問(wèn)題。美國(guó)睡眠協(xié)會(huì)(American Academy of Sleep Medicine)在2011年的一次研究發(fā)現(xiàn)，失眠平均每年給每一個(gè)美國(guó)勞動(dòng)者帶來(lái)價(jià)值2280美元的生產(chǎn)率損失。這樣計(jì)算，每年全國(guó)的損失總計(jì)就達(dá)630億美元。

The draw of the smartphone is understandable. The alarm clock is a free feature. It’s also incredibly convenient — who doesn’t like being able to speak to their phone and say, “Wake me up at 7 a.m.”?

智能手機(jī)的吸引力是很容易理解的。鬧鐘是一個(gè)免費(fèi)的功能。同時(shí)它還極為便利——誰(shuí)不想對(duì)著手機(jī)說(shuō)“早上7點(diǎn)叫醒我”呢?

Many Americans do like it, and they increasingly have brought their smartphones into their bedrooms. A 2013 Facebook-sponsored study by IDC Research found that 44 percent of the people who own a smartphone said they use it as an alarm clock. That number rose to 54 percent for people 18 to 24.

很多美國(guó)人就喜歡這樣做，他們?cè)絹?lái)越多地把智能手機(jī)帶到臥室里。2013年一份由Facebook贊助、國(guó)際數(shù)據(jù)公司研究中心(IDC Research)進(jìn)行的研究發(fā)現(xiàn)，擁有智能手機(jī)的人當(dāng)中有44%會(huì)用它作鬧鐘。在18到24歲的人當(dāng)中，這個(gè)比例上升到了54%。

Device makers are helping the trend along and hoping these figures rise. Most new alarm clocks made today are designed to be married to a smartphone.

設(shè)備制造商也在推動(dòng)這股潮流，希望這個(gè)數(shù)字繼續(xù)上升。現(xiàn)在新出現(xiàn)的鬧鐘大多是跟智能手機(jī)結(jié)合的。

This goes against years of research showing that screens, in any capacity, do everything but help us fall asleep. In 2012, the American Medical Association’s Council on Science and Public Health said that “exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders.”

這和多年來(lái)的研究結(jié)果是相悖的，研究表明電子設(shè)備屏幕無(wú)論尺寸大小都是不利于我們睡著的。2012年，美國(guó)醫(yī)學(xué)會(huì)(American Medical Association)的科學(xué)和公共健康委員會(huì)(Council on Science and Public Health)說(shuō)，“在夜間暴露于過(guò)度的光照下，包括長(zhǎng)時(shí)間使用各種電子媒體，會(huì)對(duì)睡眠造成干擾，或使睡眠紊亂惡化。”

Sleep researchers say that looking at a blue light, which is produced by smartphone and tablet screens, sets off brain receptors that are designed to keep us awake and interferes with circadian sleep patterns. Experimental research has found that if people use a tablet for up to two hours before bed, it takes an extra hour to fall asleep.

睡眠研究人員說(shuō)，注視智能手機(jī)和平板電腦發(fā)出的藍(lán)光會(huì)觸發(fā)讓我們保持清醒的大腦受體，干擾生物鐘的睡眠規(guī)律。實(shí)驗(yàn)研究發(fā)現(xiàn)，如果一個(gè)人在睡前使用平板電腦的時(shí)間長(zhǎng)達(dá)兩個(gè)小時(shí)，他要再多花一個(gè)小時(shí)才能入睡。

Orfeu M. Buxton, a neuroscientist and assistant professor in the division of sleep medicine at Harvard Medical School, said the phone in the bedroom could set off what he called “threat vigilance,” which is a type of anxiety that keeps you awake. “This means that you’re never off, you’re always watchful, which is a hallmark to insomnia,” he said.

哈佛醫(yī)學(xué)院(Harvard Medical School)睡眠醫(yī)學(xué)助理教授、神經(jīng)科學(xué)家?jiàn)W爾費(fèi)烏·M·巴克斯頓(Orfeu M. Buxton)說(shuō)，在臥室里用手機(jī)會(huì)觸發(fā)他所說(shuō)的“威脅警覺(jué)”，這是一種會(huì)讓你無(wú)法入睡的焦慮。“就是說(shuō)你會(huì)歇不下來(lái)，你會(huì)一直保持警覺(jué)，而這正是失眠的特征，”他說(shuō)。

Teens fare the worst. Some children in middle school not only bring their phone into the bedroom but also leave the ringer on. “I have found that 10 or 15 percent of teens in middle school are hardened insomniacs that not only sleep with their cellphones on but feel they have to be responsive to intrusion, in case a friend is in need,” Mr. Buxton said.

青少年的情況是最糟的。一些上中學(xué)的孩子不但把手機(jī)帶進(jìn)臥室，還會(huì)把鈴聲打開(kāi)。巴克斯頓說(shuō)，“我發(fā)現(xiàn)中學(xué)生中有10%到15%的患有嚴(yán)重失眠癥，他們不但帶著手機(jī)睡覺(jué)，還認(rèn)為他們必須及時(shí)對(duì)干擾做出回應(yīng)，以防是朋友找他們有事。”

This I know: Little good comes from looking at your phone at 3 a.m. So for now, my bedroom rule is this: No gadgets allowed.

有一點(diǎn)我是知道的：凌晨三點(diǎn)盯著手機(jī)看不會(huì)有什么益處。所以現(xiàn)在我的臥室準(zhǔn)則是：禁止設(shè)備進(jìn)入。

Except my new alarm clock. It has no apps or Wi-Fi, but it wakes me up in the morning, not in the middle of the night.

只有我的新鬧鐘除外。它沒(méi)有軟件應(yīng)用，沒(méi)有Wi-Fi，但是它能在早上叫醒我，而不是半夜。