致夜猫子：手机影响睡眠 睡前别玩手机！

More than nine out of 10 young people expose themselves to the blue light from smartphones and tablets, before bed, causing problems with sleep.

90%的年轻人睡前都有玩智能手机或平板电脑的习惯，这其实会影响你的睡眠哦。

A new survey also shows more than 28m people in the UK regularly get no more than seven hours sleep a night.

一项新的研究发现，英国约2800万人睡眠不足7小时。

Prof Richard Wiseman, who commissioned the YouGov poll described the findings as "extremely worrying".

英国著名的大众心理学教授理查德·怀斯曼是这次调查的发起人，他形容这次的结果发现“非常令人揪心”。

Of the 2,149 adults questioned, 78% said they used electronic devices before going to bed. This rose to 91% among the 18 to 24-year-olds questioned in the survey.

在被调查的2149位成人中，78%表示他们睡前会使用电子设备。其中18-24岁的调查者中睡前玩手机的人数飙升到91%。

Getting less than seven hours sleep a night is below the recommended guidelines, and is associated with a range of problems, including an increased risk of weight gain, heart attacks, diabetes and cancer.

睡眠不足7小时低于正常值，会带来一系列的健康问题，包括体重增加、心脏病、糖尿病以及癌症。

"The blue light from these devices suppresses the production of the sleep-inducing hormone melatonin, so it's important to avoid them before bed time," said Prof Richard Wiseman, from the University of Hertfordshire.

“电子设备发出的蓝光阻碍了诱发睡眠荷尔蒙抗黑变激素的产生，所以睡前最好不要玩手机。”

Everyone needs different amounts of sleep, but adults are generally thought to require a minimum of seven to eight hours a night. Teenagers are recommended to get more, about nine hours.

每个人都需要不同时间量的睡眠，但成人一般而言最少需要七到八小时。青少年最好睡得再多点，大概九小时的样子。

The proportion of people thought to be getting too little sleep had risen by a fifth since a "bedroom poll" conducted last year by the National Sleep Foundation.

而相比去年国际睡眠协会的“睡前调研”来说，睡眠严重不足的人数已经明显涨到20%。

The people surveyed were asked if they used a computer, tablet or smartphone in the two hours before bed. They were also asked about dreams and just one in ten agreed with the statement: "I would describe my dreams as pleasant."

被调查者均被问及是否睡前两小时使用过电脑、平板电脑或手机。同时还咨询了他们的梦境。只有10%的人声称：“我做了个美梦”。

Last week it was revealed opticians were warning that overuse of smartphones may be increasing people's risk of eye damage. Optician Andy Hepworth said: "Blue violet light is potentially hazardous and toxic to the back of your eyes.

上周，有验光师警告过度使用手机会增加眼睛损伤的风险。验光师安迪·赫普沃思说：“蓝紫光本身就对眼睛有害。”

"So over a long period of time it can potentially damage your eyes. When you're looking at a smart phone, the light peaking out of that is blue violet.

“所以长时间之后，会损害你的眼睛。当使用手机时，透出的光就是蓝紫光。”

The news came as a survey of 2,000 people suggests under-25s check their phones 32 times a day.

这项调查发现，25岁以下的2000位调查者中一天要查看手机32次。