研究:睡前玩手机8分钟兴奋1小时!网友:因为手机砸脸吗?
China Daily
美国近日一项调查显示,睡前玩手机8分钟,会让大脑持续兴奋1小时。
据北京青年报报道,美国近日一项调查显示,睡前玩手机8分钟,会让大脑持续兴奋1小时。
医学研究发现,视网膜的内生感光视神经细胞只要受到蓝光8分钟刺激,就会让身体持续兴奋超过1小时,造成生物钟的混乱。
Digital screen time before bed can have a negative impact on the quality of your sleep. A US study found that as little as eight minutes of exposure to blue light keeps you mentally stimulated for over one hour, which tends to throw off the body's circadian rhythm or biological clock, Beijing Youth Daily reported.
被调查者中70%的人承认自己有报复性睡眠拖延症(revenge bedtime procrastination)。专家提醒,睡前过度使用手机,会使人出现入睡困难、入睡时间延迟等问题。
睡前刷手机为什么睡不着?
近年来,许多研究都发现睡前使用电子设备,会导致入睡难、睡眠质量降低等问题,从而影响白天的工作生活,长此以往,会增加睡眠障碍风险。
电子设备发出的蓝光抑制褪黑素合成The blue light from the screen suppresses melatonin.
Exposure to blue light suppresses the production of melatonin, a hormone that induces sleepiness. Melatonin release in the evening helps you relax before bedtime. Suppression of melatonin can cause you to stay up later and sleep less than you normally would.蓝光会抑制人体褪黑素的合成。褪黑素是一种诱导自然睡眠的体内激素,在夜间分泌时,能帮助身体在睡前放松。褪黑素被抑制会让人迟迟无法入睡,从而减少正常睡眠时间。
melatonin /ˌmeləˈtəʊnɪn/:褪黑素
思维过于活跃导致入眠时间推迟The alerting properties delay REM sleep.
Seeing something right before bed that either makes you upset or happy can trigger a response that prolongs falling sleep, which consequently delays REM (rapid eye movement) sleep. These emotions can leave you staring at the ceiling for hours feeling wide awake. 睡前看到的内容,无论是糟心的还是开心的,都会延长你入睡的时间,从而推迟快速眼动睡眠的到来。这些情绪可能让你几个小时盯着天花板,清醒无比。