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  • The average person will sleep about eight hours a day, so that's a third of your life catching Z's.

    一般人每天大概睡八小時,也就是你三分之一的人生花在睡覺上。

  • If you live to the average age in most developed nations that will mean you'll spend somewhere

    如果你活到先進國家的平均壽命,這代表著你花了

  • close to 10,000 days in bed asleep.

    將近一萬天在床上睡覺。

  • That's more time spent sleeping than you'll do any other activity, and of course we are

    睡覺時間比你做任何其他活動的時間都還要長,

  • not counting breathing or thinking or seeing.

    當然不算呼吸或思考或看東西的時間。

  • With this in mind, you have to give great respect to this thing we call sleep.

    有了這個概念,你必須很重視我們所稱的「睡眠」。

  • Sleep is our great relief, and countless studies tell us if we don't get enough of it, or

    睡眠有助於放鬆,無數的研究告訴我們如果睡眠不足,

  • get too much of it, there will be negative consequences regarding our physical and mental health.

    或睡太久,會對我們身心健康有負面影響。

  • You best make sure you are sleeping right, given how much you do of it, and today we'll

    最好確保睡得正確,無論你睡多少,

  • tell you how to sleep well.

    今天我們將告訴你如何睡得好。

  • Before we get into the advice we'll tell you that research has shown that quite a lot

    在我們切入正題前,先告訴你研究顯示

  • of people do actually sleep in the wrong position.

    很多人的睡眠姿勢錯誤。

  • You might feel like it's the best way to drift off, but some positions can cause people harm.

    你可能覺得這樣入睡最好,但有些姿勢會讓人受傷。

  • Some of the consequences of bad sleep positions might be you wake up with pains, sometimes

    姿勢不良可能會造成睡醒後身體疼痛,

  • in the neck, sometimes in the back, shoulders or knees.

    有時候是脖子,有時候是背部、肩膀或膝蓋。

  • You might just feel stiff in the morning, a little bit too rigid.

    你也可能早上醒來覺得身體僵硬、有點太緊繃。

  • But there's more than that.

    除此之外還有更多。

  • Some people snore because they are in the wrong position, and while we all let out a

    有些人因為姿勢不良而打呼,當我們打呼的同時,

  • few nighttime grunts now and again, snoring can become a problem not only for your health

    打鼾不只會對你的身體健康造成問題,

  • but for your sleeping partner's mental health.

    也會影響你的枕邊人的心理健康。

  • Your friends might balk at sharing a hotel room with you, too, and if you are especially

    你的朋友可能也會猶豫要不要跟你同個房間睡,如果你鼾聲如雷,

  • loud you might annoy people in the same house but not even the same room.

    你可能會吵到整個房子的人,不只是同房間的人而已。

  • Because you are sleeping all wrong you might wake up feeling really tired, as if you haven't

    因為你的睡眠姿勢整個錯了,你早上醒來可能會感到極度疲倦,

  • slept much at all, while some people wake up with headaches and according to some experts

    好像睡不夠,同時有些人醒來會頭痛,根據一些專家表示,

  • this might be a pillow problem.

    可能是枕頭的問題。

  • Other problems related to bad sleeping positions can be waking up with heartburn or inflammation

    其他睡眠姿勢不良可能造成的問題有火燒心

  • in certain parts of the body.

    或身體某些部位發炎。

  • So, without further ado, let's see how to sleep well.

    所以,不囉嗦,我們來看看怎麼樣可以睡得好。

  • First of all, you might know if you're not sleeping right because you have some of the

    首先,你可能已經了解如果你睡不好是因為你有

  • symptoms we mentioned.

    上述我們提到的症狀。

  • You might just feel groggy every morning, or your sleep tracker might be telling you

    你可能每天早上醒來精神不濟,你的睡眠追蹤器也可能會告訴你

  • there is a problem.

    出了問題。

  • Not everyone is the same, but we'll tell you how some positions can cause certain problems.

    不會發生在每個人身上,但我們要告訴你有些睡姿可能造成某些問題。

  • Sleeping on your stomach can be a good thing and a bad thing.

    壓著肚子睡覺可能很好同時也不好。

  • One of the problems with this is the fact with a high pillow sleeping on your stomach

    其中一個問題就是壓著肚子睡覺時高的枕頭會

  • can cause neck pain.

    造成脖子疼痛。

  • You are basically forcing your neck into a difficult position every night, and this is

    你基本上就是每天晚上在壓迫你的脖子形成困難的姿勢,

  • why you might wake up with pain there quite often.

    這也是為什麼你常常醒來覺得疼痛。

  • The obvious solution to this if you're a habitual stomach sleeper is to get a lower

    如果你習慣壓著肚子睡覺,解決方法是找一個比較低的枕頭,

  • pillow or totally get rid of your pillow.

    或不要有枕頭。

  • Yes, some doctors say sleeping on your stomach is best done without a pillow.

    是的,有些醫生說壓著肚子睡覺最好不要有枕頭。

  • You could at least give it a try.

    你可以至少試試看。

  • But there's more.

    不過還有更多。

  • Sleeping this way can make it harder to breathe, because it's not exactly the most comfortable breathing position.

    這樣睡可能會讓呼吸變得更困難,因為這不是最舒適的睡眠姿勢。

  • Ilene Rosen, an associate professor of clinical medicine for the University of Pennsylvania

    IIene Rosen,

  • School of Medicine in Philadelphia, said that there is a solution.

  • Try not to sleep like a plank for one thing, so bend the knee and elbow.

    不要睡成一攤,所以要彎曲膝蓋和手肘。

  • After that, to help more with position put a small pillow underneath that armpit and

    此外,為了幫助更多可以放個小枕頭在腋下和屁股下。

  • hip.

  • You can also take some pressure off your back by putting a pillow under your stomach.

    你也可以在肚子下墊個枕頭減輕背部壓力。

  • Try it, play around with using pillows not just for your head but to support other parts

    試試看,不只把枕頭用在頭部,也用來支撐其他部位。

  • of your body.

  • You might just find you get a much better night's sleep.

    你可能會發現這樣晚上睡更好。

  • As for those head pillows, well, if you are a stomach sleeper or a back sleeper, don't

    對於這些枕頭,如果你會壓著肚子睡或靠著背睡

  • have them too high.

    不要把枕頭放太高。

  • You only want enough height to keep your spine straight.

    你只要足夠的高度可以讓脊椎伸直。

  • Have you ever seen those images of Sleeping Beauty sleeping on her back with her head

    你有看過睡美人睡在很高的枕頭上嗎?

  • at a steep incline.

  • Well, Miss Beauty no doubt woke up with a terrible neck crick.

    睡美人絕對會有很嚴重的落枕。

  • You don't need to go too high.

    不需要把枕頭墊太高。

  • So, what about those folks that feel so comfortable sleeping in the fetal position.

  • Oh, don't we all miss those cozy days in the womb of our mothers?

  • It's actually the most popular position, and it's a good fit for most people.

  • But there are problems, too.

  • It can cause breathing problems which might lead to a bad night's sleep.

  • One thing you can try if you like to sleep in this position is putting a pillow under

  • one of your legs and hold on to it, as if you are hugging the pillow.

  • In fact, in many places around Asia people sleep like this all the time except they hang

  • on to something that looks a bit like a sausage.

  • Sometimes they are called sausage pillows.

  • They are not only used for people who like to sleep in the fetal position, but also used

  • to support other parts of the body.

  • Buy one, stick it next to you, and we guarantee you'll soon be clinging on to it as a form

  • of support and comfort.

  • Many of the experts tell us that the fetal position with some support can be the best

  • way to sleep.

  • A lot of sleepers, and it's well documented, have lower back pain because of the way they

  • sleep.

  • Again, one thing you can do to fix this is get some kind of support.

  • To prevent lower back pain you might try sleeping with that support under your knees, in between

  • your thighs, and again if you sleep on your stomach, underneath you.

  • So, what if you like sleeping on your stomach but not really in the fetal position?

  • The best thing about this is it can help to reduce all that snoring you do.

  • It's also a lot better for digestion and heartburn than on your back.

  • One study we found, though, said if you want to reduce heartburn and acid reflux you should

  • try and switch sides a lot, at least when you are trying to get to sleep.

  • Just about everyone anyway says don't eat a big meal and go to sleep, especially a really

  • fatty meal.

  • It's not great for your weight, so try and give some space between eating and sleeping.

  • If you're a side sleeper there might be problems, such as shoulder stiffness or even

  • jaw tightness.

  • Again, another pillow under your body can help this.

  • Side sleepers, like fetal sleepers, can really benefit from having something to hold on to.

  • Not many people actually sleep on their back, but it does have quite a few benefits including

  • helping with knee pain and hip pain.

  • It's more of a lying in bed and thinking position than a sleeping position, and many

  • of us retreat to the stomach or side at some point.

  • The important thing here is to get the pillow height right, since too low or too high will

  • give you neck pain.

  • It's also the position that a lot of people do their snoring in.

  • If you are a serial snorer, then try to tell yourself to sleep on your side or in the fetal

  • position.

  • There are other tricks, too, including sleeping with a tennis ball in the back pocket of whatever

  • clothes you sleep in.

  • In the end, there is no magic sleeping position to suit all, but if you are experiencing bad

  • sleep or pains you can just follow some of the advice we have given to you today.

  • As one doctor from John Hopkins Medicine said about positions, “We could argue that some

  • are better than others.

  • But there are caveats.”

  • She means what we just said, if you snore too much don't go for the back, and if you

  • have pains try a different pillow or using support, and if you have heartburn switch

  • to your other side.

  • The left is better, she said.

  • If you often wake up with your face looking rather mangled, then try not to sleep on your

  • stomach too much.

  • Apparently this can cause wrinkles in the long run.

  • Not much of this matters of course if you have a mattress that has been around longer

  • than you.

  • If it's out of shape with a kind of dip in the middle it's going to give you problems.

  • It's hard to say which mattress is perfect for you because some sleepers suit hard mattresses

  • more and some suit soft ones more.

  • If it's cheap and super soft, so you virtually sink into it, it will likely give you some

  • back problems.

  • Soft can be good, but not too soft.

  • It's the same with super hard.

  • If the mattress doesn't allow any sinking at all it might lead to stiff shoulders and

  • stiff hips in the morning.

  • You don't want to be sleeping on a virtual floor.

  • So, how do you sleep?

  • Have you ever had problems and fixed them?

  • Do you agree with what we've said?

  • Tell us in the comments.

  • Also, be sure to check out our other video Everything You Know About Sleep Is Wrong.

  • Thanks for watching, and as always, don't forget to like, share and subscribe.

  • See you next time.

    下次見。

The average person will sleep about eight hours a day, so that's a third of your life catching Z's.

一般人每天大概睡八小時,也就是你三分之一的人生花在睡覺上。

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B1 中級 美國腔 枕頭 姿勢 睡眠 肚子 睡覺 醒來

為什麼你睡覺的姿勢不對? (Why You Are Sleeping In The Wrong Position)

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    Mackenzie 發佈於 2021 年 01 月 14 日
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