中英双语 纽约时报 睡前看手机或平板？快戒掉这个坏习惯.docxVIP

Are you a sleep procrastinator?睡前看手机或平板？快戒掉这个坏习惯What was the last thing you did before drifting off last night? You were probably on a device: reading emails, surfing the web or checking social media.你昨天晚上睡觉前干的最后一件事情是什么？你可能在一款电子设备（手机或平板电脑）上读邮件、看网页、刷朋友圈。You’re not alone. A study by the National Sleep Foundation estimates 48% of American adults use gadgets such as tablets or laptops in bed and studies in other countries show this is even more prevalent among younger adults.你这种情况绝非个例。美国国家睡眠基金会（National Sleep Foundation）的一项研究估计，58%的美国成年人在床上使用平板电脑或笔记本电脑等电子产品。其他国家的研究也表明，这种现象在年轻成年人中更加普遍。But snuggling up with electronic devices is ruining your sleep: keeping you up later and waking you more frequently during the night. More research has shown that night time use of technology can have a detrimental effect on ability to cope with stress, self-esteem and general mental health. Without sufficient sleep, you’re less productive at work and long term health can suffer but few seem able to resist. So why do we do it?但睡前使用电子设备会破坏你的睡眠：不仅会让你迟迟不能入睡，还会导致你夜间频繁醒来。更多的研究表明，夜里使用科技产品会对人们的抗压能力、自尊心和整体的心理健康产生不利影响。如果得不到充分的睡眠，你的工作效率就会降低，长期的健康也会受到影响，但似乎很少有人能够抗拒这种诱惑。那么，究竟为什么这样呢？Sleep, interrupted睡眠、扰乱Unlike reading and TV, modern gadgets are interactive rather than passive. Their connectivity to the outside world intrudes into the bedroom, a place that has historically been somewhere private to unwind and forget about a hectic day.与读书和看电视不同，现代化的电子设备都采用互动模式，而不是被动接收信息。它们带着连接外部世界的能力入侵了我们的卧室，那里历来都是我们放松身心、忘记忙碌的私密场所。“These devices are causing sleep procrastination,” says Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley.这些设备都会引发睡眠拖延。加州大学伯克利分校神经科学和心理学教授马修·沃克尔（Matthew Walker）说。Experts say we need between 30 minutes and an hour of preparation before going to sleep to give our minds a chance to unwind from the stresses of the day. Things like reading a book, having a hot drink or doing a repetitive task like counting sheep all help.专家表示，我们入睡前需要30分钟到1小时的准备时间