Screen-Time Before Bed Can Disrupt Sleep

睡前玩手机8分钟兴奋1小时！网友：因为手机砸脸吗？

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。

The blue light from the screen suppresses melatonin.

电子设备发出的蓝光抑制褪黑素合成

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。

The alerting properties delay REM sleep.

思维过于活跃导致入眠时间推迟

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。

Studies have also found that exciting or violent video games increase heart rate, make it harder to fall asleep, and impair sleep quality.

研究发现令人兴奋的暴力电子游戏会提升心率，使人难以入睡，并损害睡眠质量。

A writer named Daphne K. Lee was the first one to tweet about the whole word "revenge bedtime procrastination" saying, "a phenomenon in which people who don’t have much control over their daytime life refuse to sleep early in order to regain some sense of freedom during late-night hours".

一位名叫Daphne K. Lee的作者是第一个在推特上提出报复性睡眠拖延症这个术语的，它指的是这样一种现象，即“人们在白天无法掌控自己的时间，所以拒绝早睡，从而在夜里重获支配时间的自由”。

编辑：左卓

来源：北京青年报

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