每日英語跟讀 Ep.K363: About health - 睡前看螢幕不好與舉重好處多

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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.

睡前花時間看數位螢幕會對你的睡眠品質產生負面影響。美國一項研究發現,只要暴露在藍光下短短8分鐘,就能讓你在1個多小時內保持精神興奮,這往往會擾亂身體的晝夜節律或生物時鐘。

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.

暴露在藍光下會抑制褪黑激素的產生,褪黑激素是一種會導致嗜睡的激素。晚間釋放褪黑激素可幫助睡前放鬆。抑制褪黑激素會導致你熬夜,睡眠時間比平時少。

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.

睡前看到讓你心煩意亂或快樂的事情,會引發延長入睡時間的反應,從而延遲快速眼動(REM)睡眠。這些情緒會讓你盯著天花板看幾個小時,感覺完全清醒。

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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.

難以成眠?將阻力訓練、也就是重量訓練,納入每週例行運動,再多試試看吧。

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.

事實上,根據週四「美國心臟學會流行病學、預防、生活型態和心臟代謝健康會議」上發表的一份新的初步研究,以最能幫助睡眠來說,阻力訓練或許甚至比有氧運動還好。

"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

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