手机如何影响睡眠:睡觉时你的手机放在哪儿?

Most people who own iPhones use them as their alarm clock — making it all too easy to check email one last time before falling asleep and hard to ever feel unplugged from work and social networks.

大部分智能手机用户都把手机当成是闹钟，睡前也还不忘要再查查邮件。其便捷也的确让人们很难真正地从工作和社交网络中抽离开来。

Several years ago my boss passed out from exhaustion after staying up late to catch up on work. She banged her head on the way down and ended up with five stitches — and became what she calls a "sleep evangelist." Now she leaves her phone charging in another room when she goes to bed and encourages friends to do the same.

几年前，我的老板由于长期熬夜加班而体力不支晕倒，下楼时倒地撞到了头，最后缝了五针——这个疤痕也被她戏称为“睡觉福音”。现在每天睡前她都把手机放在另一个房间充电，她还鼓励朋友们也这么做。

"I sent all my friends the same Christmas gift — a Pottery Barn alarm clock — so they could stop using the excuse that they needed their very tempting iPhone by their bed to wake them up in the morning," she said.

她这样说道：“我给我所有的朋友都送了同样的圣诞节礼物：一个Pottery Barn牌的闹钟，这样他们就不能再把手机当闹钟作为上床玩手机的借口啦。”

If your phone wakes you up in the morning, it may also be keeping you up at night. A 2008 study funded by major mobile phone makers themselves showed that people exposed to mobile radiation took longer to fall asleep and spent less time in deep sleep.

如果手机能在早上把你叫醒，那么它也有这个魅力让你晚上不睡觉。2008年对主要手机制造者调查显示，受到过多手机辐射的人入眠所需时间更长，深度睡眠时间也会减短。

"The study indicates that during laboratory exposure to 884 MHz wireless signals components of sleep believed to be important for recovery from daily wear and tear are adversely affected," the study concluded.

研究总结道：“研究结果显示，实验室中884MHz的无线信号会严重影响到睡眠，从而影响恢复日常生活中所消耗体力。”

And that's just a physical symtom of sleeping near the phone — "sham" exposure to a phone without radiation failed to produce the same effect. The itch to check in at all hours of the night or wake up to the sound of a text message disrupts our sleep, too.

这其实和我们把手机放在枕边睡觉的情况一样——手机的辐射也会产生相同的效果。由于想不断地查看信息，以及信息的提示音都会打扰我们的睡眠。

A quarter of young people feel like they must be available by phone around the clock, according to a Swedish study that linked heavy cell phone use to sleeping problems, stress and depression. Unreturned messages carry more guilt when the technology to address them lies at our fingertips. Some teens even return text messages while they are asleep.

瑞典一份调查显示，四分之一的年轻人觉得他们必须得有手机在身边。手机带来了睡眠问题、压力和抑郁。科技的发展带来了指尖的联系方式，不回复信息只会带来更多的负罪感。所以一些青少年甚至会在睡觉时回复短信。

Most of us choose not to set limits on our nighttime availability. Nearly three-quarters of people from the age of 18 to 44 sleep with their phones within reach, according to a 2017 Time/Qualcomm poll. That number falls off slightly in middle age, but only in people 65 and older is leaving the phone in another room as common as sleeping right next it.

我们绝大部分人都不会给晚上的时间设定限制。2017年调查显示，四分之三的18至44岁的人会把手机放在身边入睡。这种情况在中年人中会略微下降，但只有65岁及以上的老人才会习惯睡觉时把手机放在其他的房间。