60秒学美语：Avoid Backlit Reading Before Bed

学更多地道英语口语，关注公众微信【英语】微信号：yingyu9 ，如果想系统学习提高英语口语能力，报名吉米老师听力口语特训班，百度传课网chuanke.com 搜索：听力口语特训班，看到第一个即可报名，356个同学报名啦，100%好评哦！ Avoid Backlit Reading Before Bed 【科学60秒】睡前阅读与睡眠质量 When you curl up in bed, consider reading an old-fashioned printed book rather than a smartphone or tablet. Your sleep should be deeper and more restful. That’s the finding of a study in the Proceedings of the National Academy of Sciences. [Anne-Marie Chang et al, Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness] 当你窝在床上，最好还是读印刷品而不是智能手机或者平板电脑。这样你的睡眠会更深休息的也会更充分。这是发表在《国家科学学院研究进展》上的一篇研究论文得出的结论。 Researchers had 12 healthy young adults read either a printed book or an iPad for four hours before bed during five consecutive evenings. During the fifth night blood samples were collected every hour via an IV during both the reading and sleeping periods. The research team assessed sleep time and REM cycles, and the subjects self-rated their sleepiness every evening and morning. All participants read for five nights on the iPad and for five from a book. 研究人员们招募了12名健康成年人，测试并记录他们连续5个夜晚睡前4小时阅读印刷版读物或者iPad平板之后的情况。在第5的晚上，研究人员们会在阅读期间和睡眠期间对它们进行静脉 采血。该研究小组都会评估他们的睡眠时间、快速眼部运动周期以及测试者们对自己每天早上和晚上困倦程度的自我评估。所有参与测试的人都进行5个晚上的iPad阅读和5个晚上的印刷版的书本阅读。 As anticipated, reading print made for better Zzzs. Participants reading the iPad took about ten minutes longer to fall asleep, secreted less sleep-inducing melatonin, and shifted their internal circadian clock. They also reported feeling more tired the next morning. 正如预期的那样，阅读印刷品后的睡眠质量更好。在iPad上阅读过后，测试者们要多花十分钟才能困倦、他们还分泌更少的可诱导睡眠的腿黑素，并且他们内部昼夜调节的生理节奏也发生改变。他们在第二天早上也反馈说感到更疲倦。 The study’s first author, Anne-Marie Chang, then of Boston’s Brigham and Women’s Hospital, says that devices like the original Kindle, that do not produce their own light, should likely still be a good choice for bedtime reading. But when it comes to those backlit gadgets, probably best to read those over your morning coffee. 该研究论文的第一作者 Anne-Marie Chang，当时他在波士顿的布里格姆医院和女子医院工作，他说像最初的Kindle电子书这类设备，它们还并不会自己发光，仍然有可能作为睡前阅读的一种选择。但是那些有背景光的电子设备，或许你还是留在早餐时候阅读更合适。