Name: 經常睡不好嗎？一個神奇的小訣竅就能讓你一夜好眠，快來看看吧！ (How to sleep better? One amazing tip you can try right now.)
Uploaded: 2025-12-13T20:01:30.000Z
Duration: 4 min 5 s

情態副詞

People have a vague idea that using their phone before bed or in bed affects their sleep, but that awareness usually isn't enough to seriously change their habit.

人們隱約知道睡前或在床上使用手機會影響睡眠，但這種意識通常不足以讓他們認真改變自己的習慣。

Here, based on findings from a study by Harvard researchers, are six reasons why you need to stop using your phone and any other screens in the hour or two before bed.

根據哈佛大學研究人員的一項研究結果，以下是你需要在睡前一兩個小時內停止使用手機和其他螢幕的六個原因。

1. It will take you longer to fall asleep.

Study participants who used an e-reader before bed, which emits blue light, took an average of 10 minutes longer to fall asleep versus those who were reading a normal print book.

睡前使用會發出藍光的電子閱讀器的參試者與閱讀普通印刷書籍的參試者相比，入睡時間平均延長了 10 分鐘。

Try reading a real book at night, instead of doing anything on your phone or watching TV or Netflix, and see how much sleepier you feel and how much more quickly you fall asleep.

試著在晚上讀一本真正的書，而不是在手機上做任何事情，或者看電視或 Netflix，看看你會感覺睡得更香，入睡得更快。

2. It will mess with and delay your circadian clock rhythm.

第二，它會擾亂和延緩你的晝夜節律。

Research data illustrate the paramount importance of a healthy, well-synced circadian rhythm.

研究數據表明，健康、協調的晝夜節律至關重要。

So many of your body functions hinge on this.

你您身體的許多功能都取決於此。

Your metabolism, your mood, your appetite for sweet or junky foods, and in turn your weight, your risk of developing diabetes, and possibly even cancer.

你的新陳代謝、你的情緒、你對甜食或垃圾食品的食慾，進而影響你的體重、患糖尿病的風險，甚至可能導致癌症。

Artificial light at night, especially the blue type from phones and screens, confuses your brain and messes up this internal body clock.

夜間的人造光，尤其是手機和螢幕發出的藍光，會讓大腦感到困惑，擾亂人體內部時鐘。

3. It will suppress your melatonin secretion when you need it most.

第三，它會在你最需要的時候抑制你的褪黑激素分泌。

Melatonin plays a key role in maintaining a proper circadian rhythm and promoting deep, restorative sleep.

褪黑激素在維持適當的晝夜節律和促進深度恢復性睡眠方面起著關鍵作用。

It may also play a role in protecting the health of your brain as you age.

隨著年齡的增長，它還可能起到保護大腦健康的作用。

Even low levels of light, such as a dim bedside lamp, can decrease the production of melatonin.

即使是微弱的光線，如昏暗的床頭燈，也會減少褪黑激素的分泌。

The light emitted from phone screens shining directly in your eyes suppresses the production of this crucial hormone in the evening.

手機螢幕發出的光線直射眼睛，會抑制這種重要荷爾蒙在晚上的分泌。

If you must look at a screen, turn the brightness down as much as possible and use a blue light filter app or night shift settings on your phone that decrease blue light.

如果一定要看螢幕，儘量把亮度調低，並使用手機上的藍光過濾應用或睡眠模式來減少藍光。

第四，它會減少快速動眼期睡眠。

REM sleep is a state of sleep that is critical for restoration of your body and mind.

快速動眼期睡眠是一種對身心恢復至關重要的睡眠狀態。

REM sleep solidifies memories and is tied to your creative and problem-solving skills.

快速眼動睡眠能鞏固記憶，並與你的創造力和解決問題的能力息息相關。

If you don't get enough of it, it can leave you feeling groggy and having difficulty concentrating the next day.

如果攝入量不足，會讓人感覺昏昏沉沉，第二天難以集中精力。

5. It will make you more alert when you want to wind down.

第五，當你想休息時，手機會讓你更警覺。

The research shows that by using your phone in bed, you'll feel more alert, less sleepy, and more likely to delay even trying to get to sleep.

研究表明，在床上使用手機會讓你感覺更警覺，更不容易犯困，甚至更有可能延後入睡。

You'll be more awake, stay up later, and kick yourself for doing it the next morning when you wake up exhausted.

你會更清醒，熬得更晚，並在第二天早上疲憊不堪地醒來時，為自己這樣做而自責。

6. You will feel more tired and less alert when you wake up.

第六，當你醒來時，你會感覺更累，更沒精神。

According to the Harvard study, reading a screen before sleeping will cause you to feel sleepier and groggier when you wake up in the morning.

根據哈佛大學的研究，睡覺前閱讀螢幕會讓你在早上醒來時感覺更困，更昏昏沉沉。

Those who read from a screen before bed reported taking hours longer to fully wake up the next day compared to those who read a printed book.

據報告，與閱讀印刷書籍的人相比，睡前通過螢幕閱讀的人需要多花幾個小時才能在第二天完全清醒過來。

To sum it up, looking at screens at night, especially shortly before bed, can make it harder for you to go to sleep.

總而言之，晚上看螢幕，尤其是臨睡前看螢幕，會讓你更難入睡。

You'll be less likely to feel like going to bed, even though your body may desperately need the sleep.

你會更不想上床睡覺，儘管你的身體可能迫切需要睡眠。

Your circadian clock will get messed up and can affect your health in a multitude of negative ways.

你的晝夜節律會被打亂，對健康產生多種負面影響。

You'll sleep less deeply and wake less refreshed.

你會睡得不那麼沉，醒來時也不那麼精神。

It may take hours for you to properly wake up the next day.

第二天可能需要幾個小時才能正常醒來。

If so, you could try putting an alarm on your phone about an hour or two before your normal bedtime, and after that, you stop using all devices and read, listen to music, or any other activity that does not involve a screen.

如果是這樣，你可以嘗試在正常就寢時間前一兩個小時在手機上設置鬧鐘，之後停止使用所有設備，閱讀、聽音樂或進行任何其他不涉及螢幕的活動。

Do you have any other suggestions or tips?

Oh, and also leave a comment with the book you are currently reading.

對了，請在評論中註明你正在閱讀的書籍。

We need some good nighttime reading here too.

我們這裡也需要一些好的夜間讀物。