(单词翻译:单击)
SciShow is supported by Skillshare.
《科学秀》由Skillshare赞助播出。
Right now Skillshare is offering SciShow viewers two months of unlimited access to over 20,000 classes for free.
Skillshare正在为《科学秀》的观众们提供为期两月的免费权限，可以观看超过两万多个视频。
Every night, when you turn out your light and pull up the covers, there's a good chance you settle into the same sleeping position.
每晚，当你关灯上床盖上小被子时，你很有可能会习惯于相同的一种睡眠姿势。
If you're like most people, you sleep on your side, with your knees tucked up in the fetal position.
大多数人都会侧边睡，膝盖折起，像是胎姿一样。
But lots of people also sleep on their back, sprawled out on their stomach, or twisted up around three pillows and a stuffed animal.
但是很多人也会仰着睡、摊开手脚躺着或是蜷缩在几个枕头和填充玩具周围。
But is one of those positions better than the others?
但是有没有哪个睡姿是最好的睡姿呢？
There's a lot of pseudoscience out there, but the real answer is... well, it depends.
有很多关于睡姿的伪科学，但是真实的答案是，看情况而定。
If you're dozing off without a problem and not waking up with weird aches and pains, your setup is probably okay.
如果你不失眠，醒来也不会莫名其妙的这疼那疼，那么你的姿势可能没啥问题。
But if you have some complaints, the way you sleep could be the issue.
但是如果你对睡眠诸多抱怨的话，你的睡姿就可能有问题了。
For example, sleeping on your right side seems to aggravate heartburn.
例如，朝右边侧卧似乎会加重胃灼热。
None of the sample sizes were huge, but a handful of studies have shown that
虽然研究不多，但是有一些部分研究表明
people lying on their right side after eating high-fat meals had higher acid levels in their esophagus.
吃过高脂肪的食物后朝右侧睡的人，他们食道中的酸水平更高。
We don't really know why that is, but some scientists think
我们并不清楚为什么这样，但是一些科学家认为
sleeping on that side relaxes the valve connecting your stomach and esophagus
朝右睡会放松与胃部和食道相连的瓣膜
— the valve that normally keeps stomach acid where it belongs.
—该瓣膜通常维持胃酸平衡。
So if you struggle with heartburn, it might be worth rolling over.
所以如果你患有胃灼热，或许你该转个身睡。
As a bonus, sleeping on your left side may also improve circulation, although focused studies haven't really looked at it.
朝左侧睡的话，可以改善血液循环，虽然并未对此展开真正的集中研究。
Your body returns blood to your heart from the right side,
你的身体将血液从右边送回至心脏，
so sleeping on the left means those vessels aren't being compressed by your body weight.
所以朝左侧睡意味着那些血管不会被你的身体重量压扁。
Left-side sleeping is also recommended for people who are pregnant.
也建议孕妇们朝左侧睡。
Better blood-flow means more blood and nutrients to the placenta.
更好的血液流通意味能为胎盘提供更多的血液以及营养。
It also keeps the growing uterus from compressing the liver, which is on the right.
还能阻止生长中的胚胎挤压右侧的肝脏。
Sleeping on your side might also be good for your brain — at least, if we're anything like mice.
侧身睡或许还有利于你的大脑—至少，如果我们和老鼠差不多的话。
Using MRI scans, a 2015 study in the Journal of Neuroscience found that
《神经科学杂志》中一项2015年的研究发现
eight rats sleeping on their right side cleared waste from their brains more efficiently
8只朝右侧睡的老鼠能更有效的清除大脑的废物
than seven rats on their stomach or nine on their back.
而趴着睡的7只老鼠或9只仰着睡的老鼠，则不能达到这种效率。
Side-sleeping is the most common in mice, just like it is with humans, and the authors speculated that
侧边睡是老鼠最常见的姿势，就像是人类一样，作者们猜测
animals may have evolved to sleep like this because it's the best way to clear brain waste.
动物进化出这种睡姿，或许是因为这是清除脑袋废物最好的方法。
But until we replicate this study in people, it's probably not worth shaking up your routine.
但是当我们将这个研究复制到人身上的时候，或许就不值得你改变自己的习惯了。
Now, side sleeping has its pros and cons, but if there's any position that's the worst, it's probably sleeping on your stomach.
侧边睡有其优缺点，但如果有哪些睡姿是最糟糕的话，或许就是趴着睡了。
This puts pressure on your entire body and doesn't let the spine sit naturally.
这种睡姿将压力压在了整个身体上，还不让脊骨自然就位。
And if you turn your face sideways to breathe, that also awkwardly contorts your neck.
如果你将脸朝一边呼吸的话，还会扭到你的脖子。
So, if you wake up feeling sore, and you sleep on your stomach, it might be something to think about.
如果你醒来后觉得酸痛，然后你还是趴着睡的话，或许该考虑是不是这个原因了。
If this is really your jam, though, a flatter pillow can at least help reduce neck strain.
如果你就喜欢这样的话，一个平坦的枕头至少可以帮助减缓颈部扭伤。
On the flip side — literally — sleeping on your back puts your spine in a neutral position, so it can be good for back pain.
仰着睡会将你的脊椎至于中间位置，这样有利于缓解背部疼痛。
It also keeps your head elevated on a pillow,
还能保持头部枕在枕头上，
where gravity can keep stomach acid out of your esophagus and cut down on heartburn.
由于地心引力，可以将胃酸排除食道，减少胃灼热。
But sleeping on your back with your head on a pillow also makes your neck flex forward,
但是仰着睡，头枕在枕头上还会让你的脖子前倾，
which tightens your airway and makes it harder for air to pass through.
会让你的呼吸道紧绷，使空气难以通过。
That can make snoring and sleep apnea — a condition that causes breathing to stop and start during sleep — more severe.
这样会导致打鼾和睡眠呼吸中止症—在睡眠过程中，引起更加严重的呼吸暂停。
Ultimately, though, the best sleeping position seems to depend on the person.
最后，虽然最佳睡姿似乎取决于个人。
If you're pregnant or snore, some might be more beneficial than others.
如果你是孕妇或者你打鼾的话，一些睡姿更加适合你。
But in general, if you're comfortable, whatever sends you off to dreamland best is probably perfectly fine.
但总的来说，只要你感觉舒适，不管哪种睡姿，只要能把你送入梦乡，或许就是你的最佳睡姿。
And one great way I've found to get a solid night's sleep is to be tired from learning and trying new things.
我发现要想睡得好，最佳方法是忙于学习和尝试新鲜事物。
Skillshare is perfect for that.
Skillshare就不错。
With over 20,000 classes, you'll never run out of things to learn, but the classes still feel small and personal.
上边有两万多课程，永远学不完的新东西，但是课程仍很小众。
Through Skillshare you have access to teachers who are experts in their field,
通过Skillshare，你将接触到各自领域的专家，
like best-selling author and award-winning educator Peggy Dean,
比如畅销书作者，一流教育家Peggy Dean，
who teaches calligraphy, botanical line drawing, and how to price your work as a freelancer. Just to name a few.
她教授的的课程有《书法》、《植物素描》以及《作为自由职业者，如何给自己的工作定价》等等。
Skillshare is always adding new features, like Skillshare Talks where teachers pull back the curtain on how they approach their work.
Skillshare还会添加新内容，比如Skillshare Talks，在这里老师们将展示如何着手他们的工作。
One reason we at SciShow connected with Peggy Dean was because of her Skillshare Talk about how when you're interested in something,
我们提起 Peggy Dean是因为她在Skillshare Talk中的演讲—如何以及何时你对某物感兴趣，
whether it's fire dancing, or the best position to sleep in, you just want to research and learn more and more.
这是否是入睡的最佳姿势，里边的内容会让你了解更多。
So to get 2 months of Skillshare membership for free and to check out Peggy Dean
免费获取为期两个月的Skillshare会员资格，观看Peggy Dean
and all the other great teachers, click on the link in the description. And let us know what classes you take!
以及所有其他老师的课程，下方附上链接。请告诉我们大家都选了哪些课程哟！
