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每日英語跟讀 Ep.K363: About health - Screen-Time Before Bed Can Disrupt Sleep
Digital screen time before bed can have a negative impact on the quality of your sleep. A US study found that as little as eight minutes of exposure to blue light keeps you mentally stimulated for over one hour, which tends to throw off the body’s circadian rhythm or biological clock.
Exposure to blue light suppresses the production of melatonin, a hormone that induces sleepiness. Melatonin release in the evening helps you relax before bedtime. Suppression of melatonin can cause you to stay up later and sleep less than you normally would.
Seeing something right before bed that either makes you upset or happy can trigger a response that prolongs falling sleep, which consequently delays REM (rapid eye movement) sleep. These emotions can leave you staring at the ceiling for hours feeling wide awake.
Want to sleep better? Lift some weights 想要睡好點？練些舉重吧
Struggling to sleep? Put some muscle into your efforts by adding resistance training, otherwise known as weight training, to your weekly exercise routine.
In fact, resistance training may even beat aerobic exercise in the race for best sleep aid, according to a new preliminary study presented Thursday at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference.
"In our study, we found that resistance exercise appeared to go above and beyond aerobics or even a combined aerobic and resistance routine on several different sleep outcomes," said study author Angelique Brellenthin, an assistant professor of kinesiology at Iowa State University in Ames, Iowa.
「我們在研究中發現，在數個不同的睡眠結果上，阻力運動比有氧運動、甚至是有氧加阻力運動的效果還要好」，研究報告作者、愛荷華州立大學人體運動學助理教授布雷倫森說。Source article: https://features.ltn.com.tw/english/article/paper/1509615 ; https://features.ltn.com.tw/english/article/paper/1509987