☊ 碧瓏司の→ßeℒongŚ

🎁 MP3音檔 (按右鍵可下載聽)：
http://online1.tingclass.net/voa…/2015/20150112sa_health.mp3

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🎁 中英文稿：
When you curl up in bed, consider reading an old-fashioned printed book rather than a smartphone or tablet. Your sleep should be deeper and more restful. That’s the finding of a study in the Proceedings of the National Academy of Sciences.
當你蜷縮在床上，考慮讀一本傳統的紙質書而不是流覽智慧手機或平板電腦，那你的睡眠應該會更深、更寧靜。這項研究結果出自《美國國家科學院院刊》。
Researchers had 12 healthy young adults read either a printed book or an iPad for four hours before bed during five consecutive evenings. During the fifth night blood samples were collected every hour via an IV during both the reading and sleeping periods. The research team assessed sleep time and REM cycles, and the subjects self-rated their sleepiness every evening and morning. All participants read for five nights on the iPad and for five from a book.
研究人員請來12位健康的年輕人，讓他們連續五個晚上，每晚睡前要麼讀四小時紙質書要麼讀四小時平板電腦。第五天通過靜脈注射，分別於閱讀和睡眠期間每小時抽取一次血液樣本。研究團隊會評估受試者的睡眠時間和睡眠週期，受試者每天早晚也要做睡眠自評。所有的受試者都連續讀了五晚的平板電腦或紙質書。
As anticipated, reading print made for better Zzzs. Participants reading the iPad took about 10 minutes longer to fall asleep, secreted less sleep-inducing melatonin, and shifted their internal circadian clock. They also reported feeling more tired the next morning.
不出所料，閱讀紙質書的人能更安心的呼呼大睡。那些閱讀平板電腦的受試者大約多花10分鐘才能入睡，睡眠中分泌的褪黑激素也比較少，還影響了他們內在的生物鐘。同時他們還報告說第二天早晨會感覺更累。
The study’s first author, Anne-Marie Chang, then of Boston’s Brigham and Women’s Hospital, says that devices like the original Kindle, that do not produce their own light, should likely still be a good choice for bedtime reading. But when it comes to those backlit gadgets, probably best to read those over your morning coffee.
這項研究的第一作者——波士頓布萊根婦女醫院的安妮-瑪麗•張說，第一代自己不會發光的電子閱讀器產品，或許還是睡前閱讀一個不錯的選擇。但那些“背光”產品，最好還是在早上喝咖啡時看!
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