Sleep deprivation among teens spiked after 2012 – just as smartphone use became common. Worry over kids’ excessive smartphone use is more justified than ever before.

2012年之后，青少年睡眠不足的情況急劇增加——就像智能手機(jī)的使用變得普遍一樣。對(duì)孩子過度使用智能手機(jī)的擔(dān)憂，比以往任何時(shí)候都更有道理。

（注：嬰兒潮baby boom，指的是在某一時(shí)期及特定地區(qū)，出生率大幅度提升的現(xiàn)象。歷史上有記載的幾次嬰兒潮，通常是起因于有振奮人心的因素，像是農(nóng)作物豐收、打贏戰(zhàn)爭(zhēng)及贏得競(jìng)賽等，但也有因?yàn)槊孕诺囊蛩亍?br/>“X一代”指出生于20世紀(jì)60年代中期至70年代末的一代人，2009年的年齡在30歲出頭至44歲之間。這代人在20世紀(jì)80年代的經(jīng)濟(jì)衰退中長(zhǎng)大，又經(jīng)歷21世紀(jì)初的互聯(lián)網(wǎng)泡沫破滅，就在他們成家立業(yè)之際，又要面對(duì)全球金融危機(jī)和經(jīng)濟(jì)下滑）

New research I’ve conducted on the relationship between portable device use and sleep provides some answers.
It almost goes without saying that today’s portable devices – including smartphones and tablets – are fundamentally different than the living room television sets and rotary phones of the past.

我對(duì)便攜式設(shè)備使用和睡眠之間的關(guān)系所做的新研究，可以提供一些答案。
不用說(shuō)，今天的便攜式設(shè)備——包括智能手機(jī)和平板電腦——與過去客廳里的電視機(jī)和旋轉(zhuǎn)式電話有著根本的不同。

Since researchers have been tracking TV watching habits, the average U.S. teen has never spent more than two-and-a-half hours a day watching TV. Yet as of 2016, the average teen spent about six hours a day immersed in digital media – more than twice as much time.

自研究人員開始跟蹤研究人們看電視的習(xí)慣以來(lái)，美國(guó)青少年平均每天看電視時(shí)間從未超過兩個(gè)半小時(shí)。然而，截至2016年，青少年平均每天花在數(shù)字媒體上的時(shí)間約為6小時(shí)，是其兩倍多。

This large amount of time spent using digital media is enough to crowd out time once spent on other activities, such as interacting with friends face to face, reading or going out.

花費(fèi)在數(shù)字媒體上的大量時(shí)間，擠出來(lái)就是曾經(jīng)花在其他活動(dòng)上的時(shí)間，比如與朋友面對(duì)面交流、閱讀或者外出。

That could be because they spend so much time engaged with their devices that it’s coming at the expense of sleep. But there’s also a physiological reason: The blue light emitted by electronic screens tricks our brains into thinking it’s still daytime, and then we don’t produce enough of the sleep hormone melatonin to fall asleep quickly and get high-quality sleep.
Once again, some might argue that TV is just as bad: After all, it also takes up time and emits blue light.

這可能是因?yàn)樗麄兓颂鄷r(shí)間在電子設(shè)備上，這是以犧牲睡眠為代價(jià)的。但也有生理上的原因：電子屏幕發(fā)出的藍(lán)光會(huì)欺騙我們的大腦，讓我們以為現(xiàn)在還是白天，這樣我們就無(wú)法產(chǎn)生足夠的睡眠荷爾蒙褪黑激素，無(wú)法快速入睡，也無(wú)法獲得高質(zhì)量的睡眠。
再次強(qiáng)調(diào)，有些人可能會(huì)認(rèn)為電視也一樣糟糕：畢竟，它也會(huì)占用時(shí)間并發(fā)出藍(lán)光。

（注：褪黑激素Melatonine/MT因?yàn)槟苁蛊つw變白而得名，是由腦松果體分泌的激素之一。黑素的分泌具有明顯的晝夜節(jié)律，白天分泌受抑制，晚上分泌活躍。）

But in a new paper, my co-authors and I decided to parse the two. We studied links between sleep and TV watching as well as links between sleep and portable device use. Then we compared the results.

但在一篇新論文中，我和合著者決定分析這兩種情況。我們研究了睡眠和看電視之間的聯(lián)系，以及睡眠和移動(dòng)設(shè)備使用之間的聯(lián)系。然后我們比較了結(jié)果。

The lesser of two evils?
To be clear, we did find that watching many hours of TV was associated with less sleep, especially among elementary-school age children. Watching over three hours a day of TV is also associated with depression – though more weakly than portable device use.

兩害相權(quán)取其輕?
需要明確的是，我們確實(shí)發(fā)現(xiàn)長(zhǎng)時(shí)間看電視與睡眠不足有關(guān)，尤其是在小學(xué)生中。每天看電視超過三個(gè)小時(shí)也與抑郁有關(guān)——盡管比使用便攜式設(shè)備更弱。

So parents were right to worry about kids watching too much TV in the 1970s and 1980s. But their worries might not have been as justified as today’s parents’ concerns about smartphones.
So what is a parent – or anyone who wants to sleep well – to do?

因此，在上世紀(jì)七八十年代，父母擔(dān)心孩子看太多電視是對(duì)的。但他們的擔(dān)心可能不像今天的父母對(duì)智能手機(jī)的擔(dān)憂那樣合理。
那么，父母或任何想睡個(gè)好覺的人該怎么做呢?

First, it’s best for smartphones and tablets to stay out of the bedroom after “l(fā)ights-out” time. Nor is it a great idea to use the devices within an hour of bedtime, as their blue light influences the brain’s ability to produce melatonin. Finally, as a general rule, two hours a day or less spent on portable devices is a good guideline. These rules apply to parents, too – not only kids.

首先，智能手機(jī)和平板電腦最好在“熄燈”后遠(yuǎn)離臥室。睡前一小時(shí)內(nèi)使用這些設(shè)備也不是個(gè)好主意，因?yàn)樗鼈儼l(fā)出的藍(lán)光會(huì)影響大腦產(chǎn)生褪黑激素的能力。最后作為一般規(guī)則，每天花兩個(gè)小時(shí)或更少的時(shí)間在便攜式設(shè)備上是一個(gè)很好的指導(dǎo)方針。這些規(guī)則不僅適用于孩子，同樣也適用于父母。

評(píng)論翻譯

原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.com轉(zhuǎn)載請(qǐng)注明出處


Anne Llewellyn
When I was diagnosed with the Brain Tumor in 11/14, I was playing a lot of candy crush on my Smartphone and laptop. I asked the Oncology Nurse Practitioner if that ha any impact on me getting a tumor. She said we don’t have evidence today that smartphones are a danger, but she said I believe we will soon. Here we are 4 years later. BEWARE.

當(dāng)我在11月14日被診斷出腦瘤時(shí)，我正在我的智能手機(jī)和筆記本電腦上玩《糖果粉碎傳奇》。我問腫瘤科的執(zhí)業(yè)護(hù)士這對(duì)我得腫瘤有沒有影響。她說(shuō)，我們目前沒有證據(jù)表明智能手機(jī)是一種危險(xiǎn)，但她說(shuō)相信我們很快就會(huì)看到這種危害。轉(zhuǎn)眼到了四年后的今天，各位當(dāng)心。
（注：Candy Crush 糖果粉碎傳奇，這款游戲已經(jīng)火了一段時(shí)間了,國(guó)外地鐵、公交等公共場(chǎng)合總能看見一些俊男靚女在玩這款游戲,是一款經(jīng)典的三消游戲）

David Kleeman
Were you holding the phone to your head while you played Candy Crush? If not, it’s very unlikely that your game play had any role in your tumor.
From the National Cancer Institute:
“Hands-free kits reduce the amount of radiofrequency radiation exposure to the head because the antenna, which is the source of energy, is not placed against the head . Exposures decline dramatically when cell phones are used hands-free.”

你玩《糖果粉碎傳奇》的時(shí)候把手機(jī)舉到頭上了嗎?如果不是，你玩的游戲在你的腫瘤中不太可能有任何作用。
以下來(lái)自國(guó)家癌癥研究所：
“免提裝置減少了頭部受到的射頻輻射，因?yàn)樽鳛槟芰縼?lái)源的天線沒有對(duì)著頭部”。當(dāng)人們使用免提手機(jī)時(shí)，接觸到的有害物質(zhì)會(huì)急劇減少。

Christopher Anderson
and doc’s supported smoking for years…just saying…It can also be all the WiFi, Smart meters, etc. Some people die because of peanuts or even aspirin. There is that part of the Bell curve that is super susceptible to cancer.

醫(yī)生多年來(lái)一直在說(shuō)吸煙…只是說(shuō)…也可能是所有的WiFi，智能電表等等。一些人死于花生甚至阿司匹林。鐘形曲線的這一部分人極易患上癌癥。
（注：正態(tài)分布曲線反映了隨機(jī)變量的分布規(guī)律。理論上的正態(tài)分布曲線是一條中間高，兩端逐漸下降且完全對(duì)稱的鐘形曲線）

Christopher Anderson
Yet I see this in “adults” under 40 (and actually over 40), who are addicted to “l(fā)ikes” winning games, etc. Many cannot look their boss in the eye and answer questions. Their demeanor is one of embarrassment and low self esteem. I have had one who refused to interview face to face and wanted the interview to be conducted via txt.

然而，我在40歲以下的“成年人”(實(shí)際上是40歲以上的人)身上看到了這一點(diǎn)，他們沉迷于“喜歡”在游戲獲勝，等等。許多人不能直視老板的眼睛回答問題。他們的行為舉止充滿尷尬和自卑。我遇到過一個(gè)人，他拒絕面對(duì)面采訪，只希望通過txt進(jìn)行交流。

Christopher Anderson
Turn off the TV, smart phone, video game, etc. go outside and play. Read a book. Garden. live life.

關(guān)掉電視、智能手機(jī)、電子游戲等等，到外面去玩吧。讀一本書，養(yǎng)養(yǎng)花啦，好好生活。