Do you really know｜在屏幕前入睡是个坏主意吗？
英音听力｜BBC & 经济学人等
Is it a bad idea to fall asleep in front of screens?
We're surrounded by screens all day, right up until when we go to bed. Our lives are intertwined with technology, from the smartphone alarms that wake us up to the late-night emails we check.
An IFOP study from April 2021 revealed a startling figure. 69% of those scrolling in bed battle with sleep disorders. And while we might think that a quick video or message thread could usher us into dreamland, the reality is these habits impact both how quickly we fall asleep and the quality of our rest.
In what ways do screens interfere with our sleep?
You might have heard about the notorious blue light emitted by screens. It's like an unwanted alarm for our bodies, tricking our brains into thinking it's still daytime and halting the production of melatonin, our natural sleep-inducing hormone. But it's not just about the light.
A UK study by the University of Oxford from 2016 found that smartphone addiction is linked to poor sleep regardless of how long we're glued to the screens. It would appear that the light from smartphones, tablets, computers or televisions also has a detrimental effect on cardiovascular function by increasing heart rate and also increases blood sugar levels.
Are there other consequences of dozing off to digital content?
Absolutely. Falling asleep to a video can disrupt your sleep cycle, whether it's the couch-to-bed shuffle or the jarring ads that slice through your slumber. Each interruption chips away at the restorative power of sleep, leaving you tossing and turning.
And let's not forget the emotional rollercoaster of a horror film or the stress-inducing news cycle, both of which can send adrenaline and cortisol levels soaring.
So what's the secret to good night's sleep in this screen-saturated world?
Neurologist Mark Ray recommends establishing bedtime rituals, like reading or a calming activity, to dial down sensory input. And here's a tip. Set a digital curfew at least an hour and a half before bed. Switch off those devices. It's a simple change that, along with consistent bedtimes, can make a world of difference.
So while screens are an integral part of our lives, their impact on sleep is significant. It's essential to find balance and create a sanctuary for sleep, free from the digital world's buzz. There you have it.
词汇表
be intertwined with [ɪnˈtwaɪnd] 与…紧密交织，与…密不可分
startling [ˈstɑːtlɪŋ] adj. 令人震惊的，惊人的
message thread 消息串，消息线程
usher us into dreamland [ˈʌʃə(r)] 带我们进入梦乡
interfere with [ˌɪntəˈfɪə(r)] 干扰，妨碍
notorious [nəʊˈtɔːriəs] adj. 臭名昭著的，声名狼藉的
melatonin [ˌmeləˈtəʊnɪn] n. 褪黑素
sleep-inducing hormone [ˈsliːp ɪnˈdjuːsɪŋ ˈhɔːməʊn] 助眠激素
be glued to [ɡluːd] 紧盯着，全神贯注于
cardiovascular [ˌkɑːdiəʊˈvæskjələ(r)] adj. 心血管的
doze off [dəʊz] 打瞌睡，入睡
couch-to-bed shuffle [ˈʃʌfl] 从沙发挪到床上的折腾
jarring [ˈdʒɑːrɪŋ] adj. 刺耳的，令人不快的
slice through your slumber [ˈslʌmbə(r)] 切断你的睡意，突然惊醒你
chip away 逐渐削弱，逐渐破坏
restorative [rɪˈstɒrətɪv] adj. 恢复健康的，有助于恢复的
toss and turn [ˈtɒs] 辗转难眠，翻来覆去
rollercoaster [ˈrəʊləkəʊstə(r)] n. 过山车，情绪大起大落
stress-inducing [ˈstres ɪnˈdjuːsɪŋ] adj. 引发压力的，令人焦虑的
adrenaline [əˈdrenəlɪn] n. 肾上腺素
cortisol levels [ˈkɔːtɪsɒl] 皮质醇水平
send…soaring [sɔːrɪŋ] 使飙升，使急剧上升
screen-saturated [ˈsætʃəreɪtɪd] adj. 屏幕充斥的，被屏幕包围的
dial down [ˈdaɪəl] 调低，减少
digital curfew [ˈkɜːfjuː] 数字宵禁，电子设备禁用时间
sanctuary [ˈsæŋktʃuəri] n. 庇护所，宁静之所
buzz [bʌz] n. 嗡嗡声，喧嚣，嘈杂声
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