SLEEP
01
Sleeping With The Light On
May Be Harmful To You
From the streetlights outside our bedrooms to the lamps and devices inside, sleeping with some amount of light has become a way of life for many. However，that may not be such a bright idea.
从卧室外的街灯到室内的台灯，伴随一定光线睡觉已经成为了许多人的一种生活方式。但这可能并不是一个好主意。
“Just a single night of exposure to moderate room lighting during sleep can impair glucose and cardiovascular regulation, which are risk factors for heart disease, diabetes and metabolic syndrome,” said Phyllis Zee, chief of sleep medicine at Northwestern University Feinberg School of Medicine and a Northwestern Medicine physician.
西北大学费恩伯格医学院睡眠医学主任菲利斯·齐说：“仅仅是在中等室内照明下睡眠一晚，就会损害血糖和心血管调节，这是心脏病、糖尿病和代谢综合征的风险因素。”
In a study published in PNAS, researchers at Northwestern University had two groups of 10 young adults sleep in differently lit rooms. One group slept in rooms with dim light for two nights; the other slept one night in a room with dim night and the next in a room with moderate overhead light — about the equivalent of an overcast day.
在《美国国家科学院院刊》上发表的一项研究中，美国西北大学的研究人员让10名年轻人分成两组。一组在光线昏暗的房间里睡了两晚；另一组一晚睡在昏暗的房间里，另一晚睡在有一定光线的房间中（相当于阴天）。
Both groups got the same amount of sleep but their bodies experienced very different nights. Both groups responded well to insulin the first night. However, the dimshui light sleepers’ insulin resistance scores fell about 4 percent on the second night, while the bright sleepers’ rose about 15 percent. Their heart rates were faster on the bright night, too.
两组年轻人的睡眠时间相同，但他们的身体经历了非常不同的夜晚。在第一个夜晚过后，两组人都对胰岛素反应良好。然而，在第二个夜晚时，睡在昏暗光线下的组胰岛素抵抗下降4%，而睡在明亮光线下的组胰岛素抵抗上升了近15%，且心率也加快了。
*胰岛素抵抗是指胰岛素作用的靶器官对胰岛素作用的敏感性下降。
02
Excessive Napping Could
Be A Sign Of Alzheimer's,
Study finds
Elderly adults who napped at least once a day or more than an hour a day were 40% more likely to develop Alzheimer's than those who did not nap daily or napped less than an hour a day, according to the study published in Alzheimer's and Dementia: The Journal of the Alzheimer's Association.
发表在《阿尔茨海默氏症与痴呆症：阿尔茨海默氏症协会杂志》上的一项研究表明，每天至少小睡一次或每天小睡超过一个小时的老年人患阿尔茨海默氏症的可能性，比那些不每天小睡或每天小睡不足一个小时的老年人高出40%。
"We found the association between excessive daytime napping and dementia remained after adjusting for nighttime quantity and quality of sleep," said co-senior author Dr.Yue Leng, an assistant professor of psychiatry at the University of California, San Francisco, in a statement. " The results echo the findings of a previous study by Leng that found napping two hours a day raised the risk of cognitive impairment compared with napping less than 30 minutes a day.
合作负责人加州大学旧金山分校精神病学助理教授Yue Leng博士在一份声明中说：“在调整夜间睡眠的数量和质量后，白天过度午睡与痴呆症之间的关联仍然存在。”这一结果与她之前的一项研究结果相呼应：与每天打盹少于30分钟相比，每天小睡2小时会增加认知障碍的风险。
Sleep quality and quantity does decline with age, often due to pain or complications from chronic conditions. Thus, elderly people do tend to take naps more often than they did when they were younger.
睡眠质量和数量确实会随着年龄的增长而下降，这通常是由于慢性病引起的疼痛或并发症。因此，与年轻时相比，老年人确实更倾向于频繁地打盹。
But daytime napping can also be a signal of brain changes that are "independent of nighttime sleep," Leng said. She referenced prior research that suggests the development of tau tangles, a hallmark sign of Alzheimer's, may be affecting wake-promoting neurons in key areas of the brain, thus disrupting sleep.
但Leng说，白天打盹也可能是“独立于夜间睡眠”的大脑变化的信号。她引用了之前的研究，表明tau蛋白缠结（阿尔茨海默氏症的标志）的发展可能会影响大脑关键区域的唤醒促进神经元，从而扰乱睡眠。
"Further studies are warranted with devices that are validated to detect sleep versus sedentary behavior.But at the same time, being sedentary and not moving for long periods of time Is a known risk factor for cognitive decline and Alzheimer's." said Dr. Richard Isaacson, director of the Alzheimer's Prevention Clinic in the Center for Brain Health at Florida Atlantic University's Schmidt College of Medicine.
佛罗里达大西洋大学施密特医学院大脑健康中心阿尔茨海默氏症预防诊所主任理查德·艾萨克森博士说：“进一步的研究需要使用那些可以用来检测睡眠和久坐行为的设备。”但与此同时，久坐不动和长时间不动是认知衰退和阿尔茨海默病的一个已知风险因素。
03
A Bill To Make Daylight
Saving Time Permanent
On March 15, 2022, the US Senate voted to get rid of twice-yearly time changes and unanimously support a bill to make daylight saving time permanent.
3月15日，美国参议院投票取消了一年两次的时令变更，并全体支持永久性保持夏令时的法案。
The American Academy of Sleep Medicine (AASM) released a statement in response to the Senate’s move, pointing out that “daylight saving time is less aligned with human circadian biology” than standard time. “Permanent, year-round standard time is the best choice to most closely match our circadian sleep-wake cycle,” said the statement’s lead author, Dr M Adeel Rishi, in an accompanying release.
美国睡眠医学学会(AASM)发表了一份声明回应参议院的举动，指出“夏令时比标准时间更不符合人类生理节奏”。该声明的主要作者M·阿迪尔·里希博士在一份随同发布的声明中说：“永久性的、全年的标准时间是最符合我们昼夜节律睡眠-觉醒周期的选择。”
Sleep scientists continually advocate that, for optimal health, people should stick to the same sleep schedule every night, going to bed and waking at the same hours each day. When we shift clocks forward one hour, many of us lose that hour of sleep. In the days after daylight saving time starts, our biological clocks are a little bit off.
睡眠科学家一直主张人们每天晚上应该坚持相同的作息表，在相同的时间点上床睡觉和醒来，以达到最佳的身体状态。当把时钟拨快一小时，许多人就失去了这一小时的睡眠。在夏令时开始后的日子里，人们的生物钟会有点失调。
When our biological clocks change, everything about us is out of sync. Jet lag can mess with our metabolism; extreme versions of it can contribute to diabetes or obesity. In the short term, jet lag dulls our mental edge.
当我们的生物钟改变时，周围的一切都不同步了。 时差会扰乱我们的新陈代谢; 极端的情况可能导致糖尿病或肥胖。在短期内，时差会使我们的思维迟钝。
04
Simple Steps To Sounder Sleep
Stop calling yourself
a bad sleeper!
我们的话会对我们的身体和精神产生立竿见影的效果。我们的言语会改变我们的感觉、感知、荷尔蒙和行为，包括我们的睡眠。
Listen to a script
to sleep
睡眠脚本，这是对你的思想和身体如何为你准备睡眠的积极肯定，通过逐渐改变你习惯的与睡眠有关的想法来帮助你做到这点。通过在白天听睡眠脚本，给自己一个暂停的时间，为压力减轻创造了一个窗口。
Stare into the darkness
of a pitch-black bedroom
躺在床上临睡前的最后一件事，是凝视黑暗，这将有助于提高促进睡眠的褪黑激素水平。因为当眼睛里的光敏感感受器看到外面很黑的时候，“睡眠荷尔蒙”就会释放出来。
词
汇
：
impair
v. to spoil something or make it weaker so that it is less effective 削弱
例：A recurring knee injury may have impaired his chances of winning the tournament
dementia
n.a medical condition that affects especially old people, causing the memory and other mental abilities to gradually become worse, and leading to confused behaviour 痴呆症
例：The most common form of dementia is Alzheimer's disease.
unanimously
adv. in a way that is agreed or supported by everyone in a group 全体一致地
例：All four proposals to the committee were unanimously approved.
circadian
adj. used to describe the processes in animals and plants that happen naturally during a 24-hour period 生理节律的
例：Our circadian clock makes it difficult to sleep during the day.
metabolism
n. all the chemical processes in your body, especially those that cause food to be used for energy and growth 新陈代谢
例：Exercise is supposed to speed up your metabolism
melatonin
n. a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern褪黑素
例：Taking melatonin medicine has been suggested to those who are trying to fall asleep at night.
sedentary
adj. involving little exercise or physical activity 久坐的
例：My doctor says I should start playing sport because my lifestyle is too sedentary.
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原文链接：
https://www.washingtonpost.com/health/2022/03/20/sleep-lights-health/
https://us.cnn.com/2022/03/17/health/napping-dangers-dementia-study-wellness/index.html
https://www.theguardian.com/lifeandstyle/2022/mar/19/daylight-savings-permanent
https://www.theguardian.com/lifeandstyle/2021/sep/18/self-and-wellbeing-seven-simple-steps-to-sounder-sleep-kate-mikhail
https://www.vox.com/science-and-health/22979745/senate-daylight-saving-time-vote-good
编译|陈莲旖 陈俞彣 李海璇
排版|李海璇
