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BBC: 糟糕的睡眠會影響你的心理健康

zlxxm 于2019-12-13發布 l 已有人瀏覽
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我們每天都需要足夠的睡眠來保持和恢復體力。一項研究發現缺覺不僅會影響我們的身體健康而且還會給我們的心理健康造成危害。本集《隨身英語》討論不良睡眠的影響
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体育比分预测竞猜网站 www.010514.live Bad sleep

糟糕的睡眠會影響你的心理健康

How much sleep do you need? Do you find that if you don't get enough shut-eye and wake up feeling dopey, you spend the rest of the day in a bad mood? I certainly need my eight hours a night and that's important according to research, because bad sleep isn't good for our health.

你需要多少睡眠?你有沒有發現如果睡眠不足,迷迷糊糊地醒來,那一整天的心情都會不好。我每天晚上必須睡夠8小時。研究指出,8小時睡眠時間是很重要的,因為睡眠不好會影響健康。

We all need a good night's rest to recharge our batteries, but according to the Sleep Council in the UK, the average Briton gets six-and-a-half hours sleep a night, which for most people is not enough. It's tempting to cut back on the sleep we get, after all there are plenty of other more fun or useful things to be doing. Sometimes the pressure of work or a long commute means that our head hits the pillow much later than it should. But lots of studies have shown that cutting back on sleep, deliberately or otherwise, can have a serious impact on our bodies.

我們都需要好好睡上一覺補充精力,但據英國睡眠協會的研究,英國人的平均睡眠時間是六個半小時,對于大多數人來說,這都是不夠的。減少睡眠是很誘人的,畢竟還有很多其他更有趣或有用的事情可以去做。有時候,工作的壓力或長途通勤意味著我們要晚于正常時間入眠。但大量研究表明,有意或無意地減少睡眠時間,會對我們的身體產生嚴重影響。

Studies have proved that sleep deprivation has a negative effect on our bodies but it can also have an effect on our mental health. A BBC programme called Trust Me, I'm a Doctor ran an experiment with the University of Oxford and was surprised to discover how quickly the mood of the people they were testing changed when their sleep was restricted to four hours a night for just three nights. Doctoral student, Sarah Reeve, who ran the experiment, said: "There were increases in anxiety, depression and stress, also increases in paranoia and feelings of mistrust about other people".

研究證明,睡眠不足不僅對我們的身體有負面影響,而且也會影響我們的心理健康。在一檔叫Trust Me的BBC節目中,一名博士在牛津大學進行了一項實驗。這項實驗將志愿者的睡眠時間限制在每晚4個小時,僅僅過了三天晚上,我發現他們的心情變化快到令人驚訝??拐庀釷匝櫚牟┦可鶶arah Reeve表示:“他們的焦慮感,沮喪感和壓力都有所增強,而且這還增強了他們的多疑心理,產生了不信任他人的感覺。”

This and other research into the mental health of students, has found that the lack of sleep increases our negative emotions. I know that when I'm sleep deprived, it is harder to feel positive about things or even think straight! Daniel Freeman, professor of clinical psychology at Oxford University, agrees that insomnia is bad for our brain. He says: "We have more negative thoughts when we're sleep-deprived and we get stuck in them".

這項以及其他有關學生心理健康的研究發現,睡眠不足會增加我們的負面情緒。我知道當我睡眠不足時,很難抱有積極的心態,甚至無法正確思考!牛津大學臨床心理學教授丹尼爾·弗里曼也認為失眠對我們的大腦有所損害。他表示:“當我們睡眠不足時,我們會有更多的消極想法并且揮之不去。”

Bad sleep doesn't automatically mean you'll get mental health issues but other studies have shown that depriving people of enough sleep for only a few nights in a row can be enough to put healthy adults into a pre-diabetic state. So with all this evidence maybe we should concentrate on sleeping well. This means going to bed at a sensible time and creating the right environment in the bedroom to relax and sleep in. There's also the modern distraction of using smartphones and tablets at bedtime, tempting us to stay awake. The blue light emitted by electronic devices makes us feel less sleepy. And using them stimulates our brain when it should be winding down. What helps you get a good night's sleep?

糟糕的睡眠并不一定意味著你會有心理健康問題,但其他研究表明,只需連續幾天讓人們睡眠不足就足以讓健康的成年人進入糖尿病前期狀態。所以,也許我們應該想想如何睡好覺。這意味著要在一個合理的時間上床,并且需要在臥室里創造一個適當的環境,這樣才能放松和入睡。此外,睡前使用智能手機和平板電腦也是干擾之一,它們誘使我們保持清醒。電子設備發出的藍光減輕了我們的困意,當我們的大腦應該放松的時候,使用它們會刺激我們的大腦。有什么能讓你睡個好覺呢?

 

詞匯表

shut-eye

閉眼,睡眠

wake up

醒來

dopey

嗜睡的,迷迷糊糊的

recharge our batteries

恢復我們的體力

head hits the pillow

頭挨枕頭,睡覺

cut back

減少

sleep deprivation

睡眠不足

mental health

心理健康

anxiety

焦慮(癥)

paranoia

多疑,妄想癥

lack of sleep

缺覺

negative emotions

負面情緒

think straight

清楚地思考,思路清晰

insomnia

失眠(癥)

pre-diabetic state

糖尿病前期狀態

sleepy

困的,瞌睡的

stimulate

刺激

wind down

平靜下來,放松

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