睡覺時手機放旁邊,是不是很危險

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. 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. 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.

對於任何像筆記本和手機這樣帶有LED或LCD屏幕的電子設備來說，問題就在於它們會發出大量人造藍光。我們自身對一天中各時間段的感知就依靠藍光，其中主要是知道什麼時候是早上。深夜我們還把自己暴露在大量藍光下，就是在提示身體該起牀了，而不是該睡覺了。這會導致我們晝夜規律的混亂，而且有研究表明生物鐘與外界自然的晝夜循環不一致時，糖尿病、癌症、心臟病、甚至抑鬱的發病率都會上升。

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. 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. 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.

這取決於電子設備的種類和人們使用的時長。但使用電子設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開始分泌的一種激素，其實是夜間或黑暗的信號，告訴我們到睡覺時間了。所以，如果推遲夜間這一信號的發出，暴露在這些設備所發出的過多光亮之下，可能就是在推遲睡眠時間，而且如果早上起牀時間固定還不能補覺的話，你可能會缺覺。即使你將屏幕調暗，或者以某種方式保護自己不受光的影響，結果也一樣，因爲熬夜使用電子設備仍然會缺覺。

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. 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. I’m not saying that these self-luminous displays cause cancer. But you want to minimize disruption of circadian rhythms and the curtailment of sleep as much as possible.

睡眠不足會有一系列後果——有研究表明連續五天只睡五小時而睡不夠八小時的話，人會進入糖尿病前期，或更容易餓。短期內白天會更困，而且表現欠佳。長期睡眠不足會有更嚴重的後果，比如患肥胖、糖尿病和心血管疾病的風險都會增加，甚至患癌症的風險也會增加。我不是說這些發光的屏幕會致癌，但你也是想盡量減少對身體晝夜規律的破壞，保證充足睡眠。