睡覺(jué)時(shí)手機(jī)放旁邊 是不是很危險(xiǎn)?
Whether it's waiting up for a response to an unanswered text, replying to work emails long after the end of the business day, or aimlessly scrolling through Instagram, even the most disciplined among us can be found at least occasionally -- if not regularly -- tucked into bed with our smartphones tightly in hand or nestled under our pillows.
不管你是在等著他人回復(fù)一條信息，或者在工作日下班很久后回電郵，又或是在Instagram上漫無(wú)目的的刷屏，甚至是最能自律的人們，也有可能偶爾--如果不是經(jīng)常--緊緊的抱著手機(jī)窩在床頭或是躺在枕邊。
In a Gallup survey, 63% of respondents admitted to keeping their smartphones close by while sleeping.
在蓋洛普的一項(xiàng)調(diào)查中，63%的受訪者承認(rèn)他們?cè)谒X(jué)時(shí)會(huì)把手機(jī)放在身邊。
But aside from the generalized guilt that comes with procrastinating before bedtime, is it actually dangerous to sleep with your smartphone?
但是，除了玩手機(jī)拖延了睡眠時(shí)間這種普遍的負(fù)罪感之外，睡覺(jué)時(shí)把智能手機(jī)放在身旁到底有沒(méi)有危險(xiǎn)?
We turned to several experts in fields like chemistry, sociology, and psychologyto identify and explain the risks associated with sharing your bed with your electronic devices.
我們向幾位化學(xué)、社會(huì)學(xué)和心理學(xué)等領(lǐng)域的專家來(lái)求證，并讓他們來(lái)解釋你與電子設(shè)備同床共枕的風(fēng)險(xiǎn)。
Brian Zoltowski, Ph.D.Assistant Professor, Department of Chemistry, Southern Methodist University:
來(lái)自南衛(wèi)理工會(huì)大學(xué)化學(xué)系助教Brian Zoltowski的回答：
For electronic devices like laptops, phones, anything with a LED or LCD display, the problem is that they produce a large amount of artificial blue light.
對(duì)于任何像筆記本和手機(jī)這樣任何一種帶有LED或LCD屏幕的電子設(shè)備來(lái)說(shuō)，問(wèn)題就在于它們會(huì)發(fā)出大量人造藍(lán)光。
Our natural cue to what time of day it is, primarily to know when morning is, is blue light. By exposing ourselves to large amounts of blue light late at night, we are giving our bodies a cue that it's time actually to wake up instead of go to sleep.
我們自身對(duì)一天中各時(shí)間段的感知就依靠藍(lán)光，主要是知道什么時(shí)候是早上。深夜我們還把自己暴露在大量藍(lán)光下，就是在提示身體該起床了，而不是該睡覺(jué)了。
This can lead to defects in our circadian rhythm, and it's been shown that when we have our biological clock out of phase with the natural day-night cycle outside, that can lead to increases in the rates of diabetes, cancer, heart disease, and even depression.
這會(huì)導(dǎo)致我們晝夜規(guī)律的混亂，而且有研究表明生物鐘與外界自然的晝夜循環(huán)不一致時(shí)，糖尿病、癌癥、心臟病、甚至抑郁的發(fā)病率都會(huì)上升。
Mariana Figueiro, Ph.D.Professor, Lighting Research Center Light and Health Program Director, Rensselaer Polytechnic Institute
來(lái)自倫斯勒理工學(xué)院照明研究中心光與健康項(xiàng)目主任Mariana Figueiro教授的回答：
It depends on the kind of device and how long people are being exposed to it, but there's clearly a potential for suppressing melatonin in the evening, which is the hormone we start producing a couple of hours prior to bedtime.
這取決于電子設(shè)備的種類和人們使用的時(shí)長(zhǎng)。但使用電子設(shè)備就極有可能抑制夜間褪黑激素的分泌，褪黑激素是睡前幾小時(shí)開(kāi)始分泌的一種激素，其實(shí)是夜間或黑暗的信號(hào)，告訴我們到睡覺(jué)時(shí)間了。
Melatonin is essentially a nighttime or darkness signal, telling us it's time to go to bed. So, if you delay the onset of that signal in the evening, by being exposed to too much light coming from those devices, you may be delaying sleep times. Then, if you have a fixed wake up time and can't sleep in to compensate, you are experiencing sleep deprivation.
所以，如果推遲夜間這一信號(hào)的發(fā)出，暴露在這些設(shè)備所發(fā)出的過(guò)多光亮之下，可能就是在推遲睡眠時(shí)間，而且如果早上起床時(shí)間固定還不能補(bǔ)覺(jué)的話，你可能會(huì)缺覺(jué)。
Even if you filter the light of the display or somehow protect yourself from it, it may be just as bad, because you're still depriving yourself of sleep by staying awake to use the device.
即使你將屏幕調(diào)暗，或者以某種方式保護(hù)自己不受光的影響，結(jié)果也一樣，因?yàn)榘疽故褂秒娮釉O(shè)備仍然會(huì)缺覺(jué)。
Sleep deprivation has been linked to a series of things -- it's been shown that after five consecutive days of five hours of sleep instead of eight hours, people can become pre-diabetic or become hungrier.
睡眠不足會(huì)有一系列后果--有研究表明連續(xù)五天只睡五小時(shí)而睡不夠八小時(shí)的話，人會(huì)進(jìn)入糖尿病前期，或更容易餓。
In the short-term, you become sleepier during the day, and you may reduce daytime performance. And then long-term, you may have more serious consequences, such as increased risk for obesity, diabetes, cardiovascular disease, and even increased risks of cancer.
短期內(nèi)白天會(huì)更困，而且表現(xiàn)欠佳。長(zhǎng)期睡眠不足會(huì)有更嚴(yán)重的后果，比如患肥胖、糖尿病和心血管疾病的風(fēng)險(xiǎn)都會(huì)增加，甚至患癌癥的風(fēng)險(xiǎn)也會(huì)增加。
I'm not saying that these self-luminous displays cause cancer—that would be a big statement. But you want to minimize disruption of circadian rhythms and the curtailment of sleep as much as possible.
我不是說(shuō)這些發(fā)光的屏幕會(huì)致癌，但你也是想盡量減少對(duì)身體晝夜規(guī)律的破壞，保證充足睡眠。
Mary A. Carskadon, Ph.D.Professor of Psychiatry & Human Behavior, Brown University
來(lái)自布朗大學(xué)精神病學(xué)與人類行為學(xué)教授Mary A. Carskadon博士的回答：
Sleeping with these types of devices is not too wise, primarily because of their association with disrupted sleep. From TVs to computers to tablets and smartphones, young children's sleep seems to be very compromised.
將這些設(shè)備放在身旁睡覺(jué)并不明智，主要是因?yàn)樗鼈儠?huì)導(dǎo)致睡眠中斷。從電視到電腦到平板再到手機(jī)，孩子們的睡眠似乎受到了很大的影響。
Whether these devices disrupt sleep because of noise, light, social interactions (or the promise of them), such devices take a toll.
不管睡眠中斷是因?yàn)樵胍簟⒐饩€、社交活動(dòng)（或是他們給人的一種期待），這都是這些設(shè)備所造成的。
The downsides of insufficient and disrupted sleep are many, including learning and memory deficits, cognitive impairment, metabolic difficulties, depressed mood, disrupted immune function, and excessive fatigue—to name a few.
舉例來(lái)說(shuō)，睡眠不足和睡眠中斷的不利因素包括學(xué)習(xí)和記憶障礙、認(rèn)知障礙、代謝困難、情緒低落、免疫功能紊亂和過(guò)度疲勞等等。
A counter argument, however, goes that people who suffer anxiety when parted from electronic devices will have disrupted sleep if they don't have the devices in their bedrooms and preferably in their hands.
然而，一種相反的觀點(diǎn)認(rèn)為，如果人們?cè)陔x開(kāi)電子設(shè)備后感到焦慮，那電子設(shè)備就要放在臥室里，最好是在他們的手中，這樣他們的睡眠才不會(huì)被打擾。
Whether it's waiting up for a response to an unanswered text, replying to work emails long after the end of the business day, or aimlessly scrolling through Instagram, even the most disciplined among us can be found at least occasionally -- if not regularly -- tucked into bed with our smartphones tightly in hand or nestled under our pillows.
不管你是在等著他人回復(fù)一條信息，或者在工作日下班很久后回電郵，又或是在Instagram上漫無(wú)目的的刷屏，甚至是最能自律的人們，也有可能偶爾--如果不是經(jīng)常--緊緊的抱著手機(jī)窩在床頭或是躺在枕邊。
In a Gallup survey, 63% of respondents admitted to keeping their smartphones close by while sleeping.
在蓋洛普的一項(xiàng)調(diào)查中，63%的受訪者承認(rèn)他們?cè)谒X(jué)時(shí)會(huì)把手機(jī)放在身邊。
But aside from the generalized guilt that comes with procrastinating before bedtime, is it actually dangerous to sleep with your smartphone?
但是，除了玩手機(jī)拖延了睡眠時(shí)間這種普遍的負(fù)罪感之外，睡覺(jué)時(shí)把智能手機(jī)放在身旁到底有沒(méi)有危險(xiǎn)?
We turned to several experts in fields like chemistry, sociology, and psychologyto identify and explain the risks associated with sharing your bed with your electronic devices.
我們向幾位化學(xué)、社會(huì)學(xué)和心理學(xué)等領(lǐng)域的專家來(lái)求證，并讓他們來(lái)解釋你與電子設(shè)備同床共枕的風(fēng)險(xiǎn)。
Brian Zoltowski, Ph.D.Assistant Professor, Department of Chemistry, Southern Methodist University:
來(lái)自南衛(wèi)理工會(huì)大學(xué)化學(xué)系助教Brian Zoltowski的回答：
For electronic devices like laptops, phones, anything with a LED or LCD display, the problem is that they produce a large amount of artificial blue light.
對(duì)于任何像筆記本和手機(jī)這樣任何一種帶有LED或LCD屏幕的電子設(shè)備來(lái)說(shuō)，問(wèn)題就在于它們會(huì)發(fā)出大量人造藍(lán)光。
Our natural cue to what time of day it is, primarily to know when morning is, is blue light. By exposing ourselves to large amounts of blue light late at night, we are giving our bodies a cue that it's time actually to wake up instead of go to sleep.
我們自身對(duì)一天中各時(shí)間段的感知就依靠藍(lán)光，主要是知道什么時(shí)候是早上。深夜我們還把自己暴露在大量藍(lán)光下，就是在提示身體該起床了，而不是該睡覺(jué)了。
This can lead to defects in our circadian rhythm, and it's been shown that when we have our biological clock out of phase with the natural day-night cycle outside, that can lead to increases in the rates of diabetes, cancer, heart disease, and even depression.
這會(huì)導(dǎo)致我們晝夜規(guī)律的混亂，而且有研究表明生物鐘與外界自然的晝夜循環(huán)不一致時(shí)，糖尿病、癌癥、心臟病、甚至抑郁的發(fā)病率都會(huì)上升。
Mariana Figueiro, Ph.D.Professor, Lighting Research Center Light and Health Program Director, Rensselaer Polytechnic Institute
來(lái)自倫斯勒理工學(xué)院照明研究中心光與健康項(xiàng)目主任Mariana Figueiro教授的回答：
It depends on the kind of device and how long people are being exposed to it, but there's clearly a potential for suppressing melatonin in the evening, which is the hormone we start producing a couple of hours prior to bedtime.
這取決于電子設(shè)備的種類和人們使用的時(shí)長(zhǎng)。但使用電子設(shè)備就極有可能抑制夜間褪黑激素的分泌，褪黑激素是睡前幾小時(shí)開(kāi)始分泌的一種激素，其實(shí)是夜間或黑暗的信號(hào)，告訴我們到睡覺(jué)時(shí)間了。
Melatonin is essentially a nighttime or darkness signal, telling us it's time to go to bed. So, if you delay the onset of that signal in the evening, by being exposed to too much light coming from those devices, you may be delaying sleep times. Then, if you have a fixed wake up time and can't sleep in to compensate, you are experiencing sleep deprivation.
所以，如果推遲夜間這一信號(hào)的發(fā)出，暴露在這些設(shè)備所發(fā)出的過(guò)多光亮之下，可能就是在推遲睡眠時(shí)間，而且如果早上起床時(shí)間固定還不能補(bǔ)覺(jué)的話，你可能會(huì)缺覺(jué)。
Even if you filter the light of the display or somehow protect yourself from it, it may be just as bad, because you're still depriving yourself of sleep by staying awake to use the device.
即使你將屏幕調(diào)暗，或者以某種方式保護(hù)自己不受光的影響，結(jié)果也一樣，因?yàn)榘疽故褂秒娮釉O(shè)備仍然會(huì)缺覺(jué)。
Sleep deprivation has been linked to a series of things -- it's been shown that after five consecutive days of five hours of sleep instead of eight hours, people can become pre-diabetic or become hungrier.
睡眠不足會(huì)有一系列后果--有研究表明連續(xù)五天只睡五小時(shí)而睡不夠八小時(shí)的話，人會(huì)進(jìn)入糖尿病前期，或更容易餓。
In the short-term, you become sleepier during the day, and you may reduce daytime performance. And then long-term, you may have more serious consequences, such as increased risk for obesity, diabetes, cardiovascular disease, and even increased risks of cancer.
短期內(nèi)白天會(huì)更困，而且表現(xiàn)欠佳。長(zhǎng)期睡眠不足會(huì)有更嚴(yán)重的后果，比如患肥胖、糖尿病和心血管疾病的風(fēng)險(xiǎn)都會(huì)增加，甚至患癌癥的風(fēng)險(xiǎn)也會(huì)增加。
I'm not saying that these self-luminous displays cause cancer—that would be a big statement. But you want to minimize disruption of circadian rhythms and the curtailment of sleep as much as possible.
我不是說(shuō)這些發(fā)光的屏幕會(huì)致癌，但你也是想盡量減少對(duì)身體晝夜規(guī)律的破壞，保證充足睡眠。
Mary A. Carskadon, Ph.D.Professor of Psychiatry & Human Behavior, Brown University
來(lái)自布朗大學(xué)精神病學(xué)與人類行為學(xué)教授Mary A. Carskadon博士的回答：
Sleeping with these types of devices is not too wise, primarily because of their association with disrupted sleep. From TVs to computers to tablets and smartphones, young children's sleep seems to be very compromised.
將這些設(shè)備放在身旁睡覺(jué)并不明智，主要是因?yàn)樗鼈儠?huì)導(dǎo)致睡眠中斷。從電視到電腦到平板再到手機(jī)，孩子們的睡眠似乎受到了很大的影響。
Whether these devices disrupt sleep because of noise, light, social interactions (or the promise of them), such devices take a toll.
不管睡眠中斷是因?yàn)樵胍簟⒐饩€、社交活動(dòng)（或是他們給人的一種期待），這都是這些設(shè)備所造成的。
The downsides of insufficient and disrupted sleep are many, including learning and memory deficits, cognitive impairment, metabolic difficulties, depressed mood, disrupted immune function, and excessive fatigue—to name a few.
舉例來(lái)說(shuō)，睡眠不足和睡眠中斷的不利因素包括學(xué)習(xí)和記憶障礙、認(rèn)知障礙、代謝困難、情緒低落、免疫功能紊亂和過(guò)度疲勞等等。
A counter argument, however, goes that people who suffer anxiety when parted from electronic devices will have disrupted sleep if they don't have the devices in their bedrooms and preferably in their hands.
然而，一種相反的觀點(diǎn)認(rèn)為，如果人們?cè)陔x開(kāi)電子設(shè)備后感到焦慮，那電子設(shè)備就要放在臥室里，最好是在他們的手中，這樣他們的睡眠才不會(huì)被打擾。
