篇章： 科技设备毁了我们的睡眠
About 35 percent of British adults sleep with teddy bears. Many more share a bed with a partner or spouse. Others still co-sleep, alongside children in a family bed.
在英国35%的成年人抱着泰迪熊睡觉，更多的是和自己的伴侣同床共枕。还有部分家庭仍然和小孩一起分享一张床。
But snuggling up with your iPad? A recent survey by marketing agency Rosetta found that 68 percent of tablet owners use the device in the bedroom, more than in any other location. The living room took a close second place, at 63 percent, reports AdAge.com, and only 45 percent of respondents said they use their tablets on the go.
那有抱着自己的iPad睡觉的吗?最近由Rosetta运销商发起的一项研究显示，有68%的平板电脑用户会青睐在卧室玩自己的宝贝。AdAge.网站报道称，排在第二位的是客厅，占了63%的用户数量。而只有45%的调查者表示自己随处都在使用。
It s just a lot easier to get cozy in bed with the iPad, Joe Alvarado of Minneapolis told the Star Tribune. It s really convenient for searching the Web, reading newspapers, Facebook, Twitter, all that stuff.
躺在床上玩iPad舒适又方便，来自美国明尼阿波里斯的乔阿尔瓦拉多告诉《明星论坛报》记者，躺床上我可以方便地搜索网络、看报，逛Facebook和Twitter等等之类的。
But bringing devices into the bedroom is a bad idea, if quality rest is your goal. One of the most important triggers of sleepiness is darkness, which signals to the brain that it s time to start ramping up production of the sleep-inducing hormone melatonin. But, as the New York Times points out, in our modern world, we are exposed to light long after the sun sets. While any type of light can disturb your slumber, the blue wavelength light emitted by cell phones, laptops, tablets and other gadgets is particularly disruptive. Research shows that this blue light triggers alertness -- so decisively that it can actually be used to fight fatigue.
不过如果你想拥有高质量的睡眠，那枕着数码设备睡觉就是个大错误。引发睡眠最重要的因素之一是黑暗，它告诉你的大脑这个时间需要加快生产诱发睡眠的荷尔蒙褪黑激素。但是纽约《时代周刊》指出，生活在现代社会的人们，即使在白天也被长时间地暴露在灯光之下。任何种类的灯光都可以扰乱我们的睡眠，但手机、笔记本、平板电脑以及其他小型数码设备发出的蓝色波长是干扰人睡眠的最大敌人。研究证明蓝色的光线易引发人的警觉性，因此它实际上是用来保持精力，避免困乏的。
According to the National Sleep Foundation, 95 percent of Americans use some device, whether it s a TV, laptop, cell phone or other gadget, within an hour of hitting the hay. Artificial light exposure between dusk and the time we go to bed at night ... shifts circadian rhythms to a later hour -- making it more difficult to fall asleep, Charles Czeisler, Ph.D., M.D., chief of the division of sleep medicine at Brigham and Women s Hospital in Boston, and professor and director of the division of sleep medicine at Harvard Medical School said in a statement.
根据国家睡眠基金会数据显示，95%的美国人在睡觉前的一小时都会玩玩电子产品，不管是电视、笔记本、手机或其他小型设备。从黄昏到睡觉这段时间一直暴露在灯光之下，这使我们的生物钟推后一小时，让我们更加难以入眠，布莱根妇女医院睡眠医学科主任查尔斯博士在一项声明中这样说，他同时也是哈佛医学院睡眠医学科的主任和教授。
Instead, experts recommend turning off all devices an hour before bedtime and finding another method for winding down, like reading a book, taking a warm bath or performing a series of calming yoga poses. It s also a good idea to exercise and lay off the caffeine several hours before bedtime.
专家建议，睡觉前不要玩iPad，睡前一小时关掉所有的电子设备，通过其他方式放松自己：比如读本书，洗个热水浴，或做做舒缓瑜伽。在睡前几小时进行运动，让自己体内的兴奋剂提前消耗掉也是一个好主意。