電子閱讀設(shè)備是如何“殺死”你的睡眠的

Bedtime reading with a tablet or smartphone can interfere with a good night’s sleep, some studies and many anecdotal reports suggest. Now researchers have conducted a small experiment to test the idea.

一些研究和個(gè)案報(bào)告表明，使用平板電腦或手機(jī)進(jìn)行睡前閱讀可能會(huì)影響睡眠質(zhì)量。研究人員進(jìn)行了一個(gè)小實(shí)驗(yàn)來(lái)驗(yàn)證這一說(shuō)法。

Scientists had nine people spend 10 nights in a sleep laboratory. For five consecutive nights, they read before sleep with an iPad; then they read print for five nights. In both scenarios, they read in a dimly lit room until they felt ready to go to sleep.

科學(xué)家讓九人在睡眠實(shí)驗(yàn)室中度過(guò)了10個(gè)晚上。他們將連續(xù)五個(gè)夜晚使用iPad進(jìn)行睡前閱讀，接下來(lái)的五個(gè)夜晚，他們會(huì)閱讀印刷品。兩種情況下，他們都會(huì)在光線(xiàn)昏暗的房間里閱讀，直到他們感覺(jué)已準(zhǔn)備好入睡。

The experiment, described in Physiological Reports, found that when people used iPads instead of reading print, they selected a later bedtime and had a later sleep onset. They also had suppressed levels of melatonin, the hormone that regulates sleep, and delayed time to melatonin secretion. Periods of REM sleep — the rapid eye movements of the dreaming stage of sleep — were reduced when they used the iPad rather than printed material.

根據(jù)《生理學(xué)報(bào)告》(Physiological Reports)中的描述，該實(shí)驗(yàn)發(fā)現(xiàn)，當(dāng)人們讀的是iPad而非印刷品時(shí)，他們的就寢時(shí)間更晚，且更晚入睡。他們調(diào)節(jié)睡眠的荷爾蒙——褪黑素水平受到抑制，分泌時(shí)間延緩。而當(dāng)他們使用iPad而非印刷材料時(shí)，REM睡眠時(shí)段——也就是睡眠中做夢(mèng)時(shí)的快速眼動(dòng)階段——會(huì)縮短。

The volunteers also reported feeling less sleepy in the evening, and less alert in the morning after using the electronic device.

志愿者還報(bào)告說(shuō)，在使用電子設(shè)備后，他們感覺(jué)到晚上的困意減少，早上也沒(méi)那么清醒。

“These devices are not benign,” said a co-author of the study, Jeanne F. Duffy, a neuroscientist at Brigham and Women’s Hospital in Boston. “They have biological effects on us. They can be bad for adults, but really bad for kids and adolescents who already don’t get enough sleep.”

“這些設(shè)備不是良性的，”該研究的共同作者、波士頓布萊根婦女醫(yī)院(Brigham and Women’s Hospital)的神經(jīng)學(xué)家珍妮·F·達(dá)菲(Jeanne F. Duffy)說(shuō)。“它們對(duì)我們有著生物效應(yīng)。它們對(duì)成人有害，但對(duì)孩子和已經(jīng)缺乏睡眠的青少年來(lái)說(shuō)更是有害。”