致夜貓子：手機影響睡眠 睡前別玩手機！

More than nine out of 10 young people expose themselves to the blue light from smartphones and tablets, before bed, causing problems with sleep.
90%的年輕人睡前都有玩智能手機或平板電腦的習慣，這其實會影響你的睡眠哦。

A new survey also shows more than 28m people in the UK regularly get no more than seven hours sleep a night.
一項新的研究發現，英國約2800萬人睡眠不足7小時。

Prof Richard Wiseman, who commissioned the YouGov poll described the findings as "extremely worrying".
英國著名的大衆心理學教授理查德·懷斯曼是這次調查的發起人，他形容這次的結果發現“非常令人揪心”。

Of the 2,149 adults questioned, 78% said they used electronic devices before going to bed. This rose to 91% among the 18 to 24-year-olds questioned in the survey.
在被調查的2149位成人中，78%表示他們睡前會使用電子設備。其中18-24歲的調查者中睡前玩手機的人數飆升到91%。

Getting less than seven hours sleep a night is below the recommended guidelines, and is associated with a range of problems, including an increased risk of weight gain, heart attacks, diabetes and cancer.
睡眠不足7小時低於正常值，會帶來一系列的健康問題，包括體重增加、心臟病、糖尿病以及癌症。

"The blue light from these devices suppresses the production of the sleep-inducing hormone melatonin, so it's important to avoid them before bed time," said Prof Richard Wiseman, from the University of Hertfordshire.
“電子設備發出的藍光阻礙了誘發睡眠荷爾蒙抗黑變激素的產生，所以睡前最好不要玩手機。”

Everyone needs different amounts of sleep, but adults are generally thought to require a minimum of seven to eight hours a night. Teenagers are recommended to get more, about nine hours.
每個人都需要不同時間量的睡眠，但成人一般而言最少需要七到八小時。青少年最好睡得再多點，大概九小時的樣子。

The proportion of people thought to be getting too little sleep had risen by a fifth since a "bedroom poll" conducted last year by the National Sleep Foundation.
而相比去年國際睡眠協會的“睡前調研”來說，睡眠嚴重不足的人數已經明顯漲到20%。

The people surveyed were asked if they used a computer, tablet or smartphone in the two hours before bed. They were also asked about dreams and just one in ten agreed with the statement: "I would describe my dreams as pleasant."
被調查者均被問及是否睡前兩小時使用過電腦、平板電腦或手機。同時還諮詢了他們的夢境。只有10%的人聲稱：“我做了個美夢”。

Last week it was revealed opticians were warning that overuse of smartphones may be increasing people's risk of eye damage. Optician Andy Hepworth said: "Blue violet light is potentially hazardous and toxic to the back of your eyes.
上週，有驗光師警告過度使用手機會增加眼睛損傷的風險。驗光師安迪·赫普沃思說：“藍紫光本身就對眼睛有害。”

"So over a long period of time it can potentially damage your eyes. When you're looking at a smart phone, the light peaking out of that is blue violet.
“所以長時間之後，會損害你的眼睛。當使用手機時，透出的光就是藍紫光。”

The news came as a survey of 2,000 people suggests under-25s check their phones 32 times a day.
這項調查發現，25歲以下的2000位調查者中一天要查看手機32次。