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  • SciShow is supported by Skillshare.

    SciShow 由 Skillshare 贊助播出

  • Right now Skillshare is offering SciShow viewers

    目前 Skillshare 有提供 SciShow 觀眾

  • two months of unlimited access to over 20,000 classes for free.

    2 個月內無限次免費使用超過 20,000 堂課的優惠

  • Every night, when you turn out your light and pull up the covers,

    每天晚上,當你關掉電燈、拉上棉被

  • there's a good chance you settle into the same sleeping position.

    有很大的機會你會呈現相同的睡姿

  • If you're like most people,

    如果你跟大部分的人一樣

  • you sleep on your side, with your knees tucked up in the fetal position.

    那麼你將朝一邊睡,並且捲起膝蓋成胎兒狀

  • But lots of people also sleep on their back, sprawled out on their stomach,

    但也有許多人呈現仰臥睡姿,四肢大字型張開

  • or twisted up around three pillows and a stuffed animal.

    或緊抱三個枕頭及絨毛娃娃

  • But is one of those positions better than the others?

    但哪種睡姿比其他睡姿好呢?

  • There's a lot of pseudoscience out there, but the real answer is... well, it depends.

    目前有許多偽科學提出論點,但正確答案其實要看情況

  • If you're dozing off without a problem and not waking up with weird aches and pains,

    如果你能正常入睡並且不會因為痠痛而起床

  • your setup is probably okay.

    那麼你的姿勢或許正確

  • But if you have some complaints, the way you sleep could be the issue.

    但如果你有些疾病,你的睡眠姿勢可能就有問題

  • For example, sleeping on your right side seems to aggravate heartburn.

    舉例來說,當你睡在右側可能使胃灼熱加劇

  • None of the sample sizes were huge, but a handful of studies have shown that people

    這些實驗樣本都不多,但是許多的研究已經顯示

  • lying on their right side after eating high-fat meals had higher levels of acid in their esophagus.

    當人們吃完高脂肪的餐點並且睡在右側,食道內的酸含量更高

  • We don't really know why that is, but some scientists think sleeping on that side

    我們不知道這種現象的原因,但某些科學家發現睡在右側能

  • relaxes the valve connecting your stomach and esophagus

    鬆開連結食道以及肚子的瓣膜

  • the valve that normally keeps stomach acid where it belongs.

    這個食道的功用是用來保存胃酸存放於正確位置

  • So if you struggle with heartburn, it might be worth rolling over.

    所以當你有胃灼熱的問題,翻身或許是不錯的選擇

  • As a bonus, sleeping on your left side may also improve circulation,

    還有一個好處,睡在左側可以提升你的身體循環

  • although focused studies haven't really looked at it.

    雖然研究沒有真的著手看過

  • Your body returns blood to your heart from the right side,

    你的身體將你的血液從右側回流到心臟

  • so sleeping on the left means those vessels aren't being compressed by your body weight.

    所以睡在左側表示你的血管並未受身體重量所壓迫

  • Left-side sleeping is also recommended for people who are pregnant.

    孕婦也同樣適合左側睡姿

  • Better blood-flow means more blood and nutrients to the placenta.

    更好的血液流動表示有更多的血液以及營養流入胎盤

  • It also keeps the growing uterus from compressing the liver, which is on the right.

    也避免擴大的子宮壓迫到位於右側的肝臟

  • Sleeping on your side might also be good for your brain

    睡在一側對你的腦袋也有幫助

  • at least, if we're anything like mice.

    至少對於老鼠來說是如此

  • Using MRI scans, a 2015 study in the Journal of Neuroscience found that eight rats

    透過核磁共振成像,一個神經科學雜誌於 2015 年的調查發現 8 隻

  • sleeping on their right side cleared waste from their brains more efficiently than

    睡在右側的老鼠比起 7 隻趴睡及 9 隻俯睡

  • seven rats on their stomach or nine on their back.

    的老鼠更快清除腦中垃圾

  • Side-sleeping is the most common in mice, just like it is with humans,

    如同人類,側睡是老鼠最常見的睡姿,

  • and the authors speculated that animals may have evolved to sleep like this

    文章作者推測動物演變成側睡睡姿的原因

  • because it's the best way to clear brain waste.

    是因為這是清除腦中垃圾最好的方式

  • But until we replicate this study in people,

    但當我們將此研究複製到人身上時

  • it's probably not worth shaking up your routine.

    或許不值得徹底改變你的習慣

  • Now, side sleeping has its pros and cons,

    如今,側睡有其優缺點

  • but if there's any position that's the worst, it's probably sleeping on your stomach.

    但如果要說有哪一種姿勢是最差的,或許是趴睡

  • This puts pressure on your entire body and doesn't let the spine sit naturally.

    趴睡會施加壓力到你的身體上,並且無法使你的脊椎自然擺放

  • And if you turn your face sideways to breathe, that also awkwardly contorts your neck.

    而且當你將臉朝一旁呼吸,這也會讓你的脖子不舒服地扭曲

  • So, if you wake up feeling sore, and you sleep on your stomach,

    所以當你覺得不舒服,且你以趴著方式睡眠

  • it might be something to think about.

    或許這就是導致不舒服的可能原因

  • If this is really your jam, though, a flatter pillow can at least help reduce neck strain.

    如果你真的喜歡趴睡,平一點的枕頭至少可以減低脖子疲勞

  • On the flip sideliterallysleeping on your back puts your spine in a neutral position,

    相反地,字面上來說,俯睡能讓你的脊椎呈現在中間的位置

  • so it can be good for back pain.

    所以對背疼是有幫助的

  • It also keeps your head elevated on a pillow,

    俯睡能讓你的頭在枕頭上抬高

  • where gravity can keep stomach acid out of your esophagus and cut down on heartburn.

    重力可以將胃酸從食管中帶出並且減低胃灼熱

  • But sleeping on your back with your head on a pillow also makes your neck flex forward,

    但當你的頭睡在枕頭上並且背朝上躺著同樣會讓脖子向前彎曲

  • which tightens your airway and makes it harder for air to pass through.

    導致呼吸道緊縮且使空氣難以流通過去

  • That can make snoring and sleep apnea

    這可能導致打呼或睡眠中止

  • a condition that causes breathing to stop and start during sleepmore severe.

    一個導致睡眠呼吸停止又開始的現象更嚴重

  • Ultimately, though, the best sleeping position seems to depend on the person.

    最終,雖然最佳的睡覺姿勢因人而異

  • If you're pregnant or snore, some might be more beneficial than others.

    但如果你是孕婦或是常打鼾的人,某些睡姿可能較有效益

  • But in general, if you're comfortable,

    但一般來說,當你在舒適的情況下

  • whatever sends you off to dreamland best is probably perfectly fine.

    任何讓你進入夢鄉的姿勢都會是完美的睡姿

  • And one great way I've found to get a solid night's sleep

    且其中一個我發現的最佳睡眠方式

  • is to be tired from learning and trying new things.

    是從學習以及嘗試新事物中感到疲累

  • Skillshare is perfect for that.

    Skillshare 就是最好的方式

  • With over 20,000 classes, you'll never run out of things to learn,

    有著超過 20,000 堂課,你絕對不會錯過學習新事物

  • but the classes still feel small and personal.

    卻能讓你覺得課程精緻又專屬自己

  • Through Skillshare you have access to teachers who are experts in their field,

    透過 Skillshare 你可以與專業領域的老師們接觸

  • like best-selling author and award-winning educator Peggy Dean,

    像是暢銷作家以及得獎教育家 Peggy Dean

  • who teaches calligraphy, botanical line drawing, and how to price your work as a freelancer.

    他教授書法、花草線繪畫以及自由工作者如何將商品定價

  • Just to name a few.

    這裡只列出一些例子

  • Skillshare is always adding new features, like Skillshare Talks

    Skillshare 常會新增新功能,像 Skillshare Talks

  • where teachers pull back the curtain on how they approach their work.

    是一個老師們公開秘密告訴我們他們如何作業的地方

  • One reason we at SciShow connected with Peggy Dean was because of her Skillshare Talk about

    其中一個我們在 SciShow 與 Peggy Dean 聯繫的原因是因為他的 Skillshare 講述的是

  • how when you're interested in something, whether it's fire dancing, or the best position to sleep in,

    當我們對什麼事情有興趣,不管是火舞或是睡眠最佳姿勢

  • you just want to research and learn more and more.

    你就是會想研究並且學習更多

  • So to get 2 months of Skillshare membership for free and to check out Peggy Dean

    要獲得 Skillshare 2 個月的免費會員以及查看 Peggy Dean

  • and all the other great teachers, click on the link in the description.

    還有其他優秀的老師的教學影片,請點擊下方資訊欄的連結

  • And let us know what classes you take!

    並且讓我們知道你參加了哪堂課程!

SciShow is supported by Skillshare.

SciShow 由 Skillshare 贊助播出

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B1 中級 中文 美國腔 姿勢 睡眠 枕頭 老鼠 脖子 孕婦

什麼睡眠姿勢最健康? (What's the Best Position to Sleep In?)

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    Emily 發佈於 2018 年 08 月 08 日
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