Whether it's waiting up for a response to an unanswered text, replying to work emails long after the end of the business day, or aimlessly scrolling through Instagram, even the most disciplined among us can be found at least occasionally -- if not regularly -- tucked into bed with our smartphones tightly in hand or nestled under our pillows.

不管你是在等著他人回復一條信息，或者在工作日下班很久后回電郵，又或是在Instagram上漫無目的的刷屏，甚至是最能自律的人們，也有可能偶爾--如果不是經(jīng)常--緊緊的抱著手機窩在床頭或是躺在枕邊。

In a Gallup survey, 63% of respondents admitted to keeping their smartphones close by while sleeping.

在蓋洛普的一項調(diào)查中，63%的受訪者承認他們在睡覺時會把手機放在身邊。

But aside from the generalized guilt that comes with procrastinating before bedtime, is it actually dangerous to sleep with your smartphone?

但是，除了玩手機拖延了睡眠時間這種普遍的負罪感之外，睡覺時把智能手機放在身旁到底有沒有危險?

We turned to several experts in fields like chemistry, sociology, and psychologyto identify and explain the risks associated with sharing your bed with your electronic devices.

我們向幾位化學、社會學和心理學等領(lǐng)域的專家來求證，并讓他們來解釋你與電子設(shè)備同床共枕的風險。

Brian Zoltowski, Ph.D.Assistant Professor, Department of Chemistry, Southern Methodist University:

來自南衛(wèi)理工會大學化學系助教Brian Zoltowski的回答：

For electronic devices like laptops, phones, anything with a LED or LCD display, the problem is that they produce a large amount of artificial blue light.

對于任何像筆記本和手機這樣任何一種帶有LED或LCD屏幕的電子設(shè)備來說，問題就在于它們會發(fā)出大量人造藍光。

Our natural cue to what time of day it is, primarily to know when morning is, is blue light. By exposing ourselves to large amounts of blue light late at night, we are giving our bodies a cue that it's time actually to wake up instead of go to sleep.

我們自身對一天中各時間段的感知就依靠藍光，主要是知道什么時候是早上。深夜我們還把自己暴露在大量藍光下，就是在提示身體該起床了，而不是該睡覺了。

This can lead to defects in our circadian rhythm, and it's been shown that when we have our biological clock out of phase with the natural day-night cycle outside, that can lead to increases in the rates of diabetes, cancer, heart disease, and even depression.

這會導致我們晝夜規(guī)律的混亂，而且有研究表明生物鐘與外界自然的晝夜循環(huán)不一致時，糖尿病、癌癥、心臟病、甚至抑郁的發(fā)病率都會上升。

Mariana Figueiro, Ph.D.Professor, Lighting Research Center Light and Health Program Director, Rensselaer Polytechnic Institute

來自倫斯勒理工學院照明研究中心光與健康項目主任Mariana Figueiro教授的回答：

It depends on the kind of device and how long people are being exposed to it, but there's clearly a potential for suppressing melatonin in the evening, which is the hormone we start producing a couple of hours prior to bedtime.

這取決于電子設(shè)備的種類和人們使用的時長。但使用電子設(shè)備就極有可能抑制夜間褪黑激素的分泌，褪黑激素是睡前幾小時開始分泌的一種激素，其實是夜間或黑暗的信號，告訴我們到睡覺時間了。

Melatonin is essentially a nighttime or darkness signal, telling us it's time to go to bed. So, if you delay the onset of that signal in the evening, by being exposed to too much light coming from those devices, you may be delaying sleep times. Then, if you have a fixed wake up time and can't sleep in to compensate, you are experiencing sleep deprivation.

所以，如果推遲夜間這一信號的發(fā)出，暴露在這些設(shè)備所發(fā)出的過多光亮之下，可能就是在推遲睡眠時間，而且如果早上起床時間固定還不能補覺的話，你可能會缺覺。

Even if you filter the light of the display or somehow protect yourself from it, it may be just as bad, because you're still depriving yourself of sleep by staying awake to use the device.

即使你將屏幕調(diào)暗，或者以某種方式保護自己不受光的影響，結(jié)果也一樣，因為熬夜使用電子設(shè)備仍然會缺覺。

Sleep deprivation has been linked to a series of things -- it's been shown that after five consecutive days of five hours of sleep instead of eight hours, people can become pre-diabetic or become hungrier.

睡眠不足會有一系列后果--有研究表明連續(xù)五天只睡五小時而睡不夠八小時的話，人會進入糖尿病前期，或更容易餓。

In the short-term, you become sleepier during the day, and you may reduce daytime performance. And then long-term, you may have more serious consequences, such as increased risk for obesity, diabetes, cardiovascular disease, and even increased risks of cancer.

短期內(nèi)白天會更困，而且表現(xiàn)欠佳。長期睡眠不足會有更嚴重的后果，比如患肥胖、糖尿病和心血管疾病的風險都會增加，甚至患癌癥的風險也會增加。

I'm not saying that these self-luminous displays cause cancer—that would be a big statement. But you want to minimize disruption of circadian rhythms and the curtailment of sleep as much as possible.

我不是說這些發(fā)光的屏幕會致癌，但你也是想盡量減少對身體晝夜規(guī)律的破壞，保證充足睡眠。

Mary A. Carskadon, Ph.D.Professor of Psychiatry & Human Behavior, Brown University

來自布朗大學精神病學與人類行為學教授Mary A. Carskadon博士的回答：

Sleeping with these types of devices is not too wise, primarily because of their association with disrupted sleep. From TVs to computers to tablets and smartphones, young children's sleep seems to be very compromised.

將這些設(shè)備放在身旁睡覺并不明智，主要是因為它們會導致睡眠中斷。從電視到電腦到平板再到手機，孩子們的睡眠似乎受到了很大的影響。

Whether these devices disrupt sleep because of noise, light, social interactions (or the promise of them), such devices take a toll.

不管睡眠中斷是因為噪音、光線、社交活動（或是他們給人的一種期待），這都是這些設(shè)備所造成的。

The downsides of insufficient and disrupted sleep are many, including learning and memory deficits, cognitive impairment, metabolic difficulties, depressed mood, disrupted immune function, and excessive fatigue—to name a few.

舉例來說，睡眠不足和睡眠中斷的不利因素包括學習和記憶障礙、認知障礙、代謝困難、情緒低落、免疫功能紊亂和過度疲勞等等。

A counter argument, however, goes that people who suffer anxiety when parted from electronic devices will have disrupted sleep if they don't have the devices in their bedrooms and preferably in their hands.

然而，一種相反的觀點認為，如果人們在離開電子設(shè)備后感到焦慮，那電子設(shè)備就要放在臥室里，最好是在他們的手中，這樣他們的睡眠才不會被打擾。

Whether it's waiting up for a response to an unanswered text, replying to work emails long after the end of the business day, or aimlessly scrolling through Instagram, even the most disciplined among us can be found at least occasionally -- if not regularly -- tucked into bed with our smartphones tightly in hand or nestled under our pillows.

不管你是在等著他人回復一條信息，或者在工作日下班很久后回電郵，又或是在Instagram上漫無目的的刷屏，甚至是最能自律的人們，也有可能偶爾--如果不是經(jīng)常--緊緊的抱著手機窩在床頭或是躺在枕邊。

In a Gallup survey, 63% of respondents admitted to keeping their smartphones close by while sleeping.

在蓋洛普的一項調(diào)查中，63%的受訪者承認他們在睡覺時會把手機放在身邊。

But aside from the generalized guilt that comes with procrastinating before bedtime, is it actually dangerous to sleep with your smartphone?

但是，除了玩手機拖延了睡眠時間這種普遍的負罪感之外，睡覺時把智能手機放在身旁到底有沒有危險?

We turned to several experts in fields like chemistry, sociology, and psychologyto identify and explain the risks associated with sharing your bed with your electronic devices.

我們向幾位化學、社會學和心理學等領(lǐng)域的專家來求證，并讓他們來解釋你與電子設(shè)備同床共枕的風險。

Brian Zoltowski, Ph.D.Assistant Professor, Department of Chemistry, Southern Methodist University:

來自南衛(wèi)理工會大學化學系助教Brian Zoltowski的回答：

For electronic devices like laptops, phones, anything with a LED or LCD display, the problem is that they produce a large amount of artificial blue light.

對于任何像筆記本和手機這樣任何一種帶有LED或LCD屏幕的電子設(shè)備來說，問題就在于它們會發(fā)出大量人造藍光。

Our natural cue to what time of day it is, primarily to know when morning is, is blue light. By exposing ourselves to large amounts of blue light late at night, we are giving our bodies a cue that it's time actually to wake up instead of go to sleep.

我們自身對一天中各時間段的感知就依靠藍光，主要是知道什么時候是早上。深夜我們還把自己暴露在大量藍光下，就是在提示身體該起床了，而不是該睡覺了。

This can lead to defects in our circadian rhythm, and it's been shown that when we have our biological clock out of phase with the natural day-night cycle outside, that can lead to increases in the rates of diabetes, cancer, heart disease, and even depression.

這會導致我們晝夜規(guī)律的混亂，而且有研究表明生物鐘與外界自然的晝夜循環(huán)不一致時，糖尿病、癌癥、心臟病、甚至抑郁的發(fā)病率都會上升。

Mariana Figueiro, Ph.D.Professor, Lighting Research Center Light and Health Program Director, Rensselaer Polytechnic Institute

來自倫斯勒理工學院照明研究中心光與健康項目主任Mariana Figueiro教授的回答：

It depends on the kind of device and how long people are being exposed to it, but there's clearly a potential for suppressing melatonin in the evening, which is the hormone we start producing a couple of hours prior to bedtime.

這取決于電子設(shè)備的種類和人們使用的時長。但使用電子設(shè)備就極有可能抑制夜間褪黑激素的分泌，褪黑激素是睡前幾小時開始分泌的一種激素，其實是夜間或黑暗的信號，告訴我們到睡覺時間了。

Melatonin is essentially a nighttime or darkness signal, telling us it's time to go to bed. So, if you delay the onset of that signal in the evening, by being exposed to too much light coming from those devices, you may be delaying sleep times. Then, if you have a fixed wake up time and can't sleep in to compensate, you are experiencing sleep deprivation.

所以，如果推遲夜間這一信號的發(fā)出，暴露在這些設(shè)備所發(fā)出的過多光亮之下，可能就是在推遲睡眠時間，而且如果早上起床時間固定還不能補覺的話，你可能會缺覺。

Even if you filter the light of the display or somehow protect yourself from it, it may be just as bad, because you're still depriving yourself of sleep by staying awake to use the device.

即使你將屏幕調(diào)暗，或者以某種方式保護自己不受光的影響，結(jié)果也一樣，因為熬夜使用電子設(shè)備仍然會缺覺。

Sleep deprivation has been linked to a series of things -- it's been shown that after five consecutive days of five hours of sleep instead of eight hours, people can become pre-diabetic or become hungrier.

睡眠不足會有一系列后果--有研究表明連續(xù)五天只睡五小時而睡不夠八小時的話，人會進入糖尿病前期，或更容易餓。

In the short-term, you become sleepier during the day, and you may reduce daytime performance. And then long-term, you may have more serious consequences, such as increased risk for obesity, diabetes, cardiovascular disease, and even increased risks of cancer.

短期內(nèi)白天會更困，而且表現(xiàn)欠佳。長期睡眠不足會有更嚴重的后果，比如患肥胖、糖尿病和心血管疾病的風險都會增加，甚至患癌癥的風險也會增加。

I'm not saying that these self-luminous displays cause cancer—that would be a big statement. But you want to minimize disruption of circadian rhythms and the curtailment of sleep as much as possible.

我不是說這些發(fā)光的屏幕會致癌，但你也是想盡量減少對身體晝夜規(guī)律的破壞，保證充足睡眠。

Mary A. Carskadon, Ph.D.Professor of Psychiatry & Human Behavior, Brown University

來自布朗大學精神病學與人類行為學教授Mary A. Carskadon博士的回答：

Sleeping with these types of devices is not too wise, primarily because of their association with disrupted sleep. From TVs to computers to tablets and smartphones, young children's sleep seems to be very compromised.

將這些設(shè)備放在身旁睡覺并不明智，主要是因為它們會導致睡眠中斷。從電視到電腦到平板再到手機，孩子們的睡眠似乎受到了很大的影響。

Whether these devices disrupt sleep because of noise, light, social interactions (or the promise of them), such devices take a toll.

不管睡眠中斷是因為噪音、光線、社交活動（或是他們給人的一種期待），這都是這些設(shè)備所造成的。

The downsides of insufficient and disrupted sleep are many, including learning and memory deficits, cognitive impairment, metabolic difficulties, depressed mood, disrupted immune function, and excessive fatigue—to name a few.

舉例來說，睡眠不足和睡眠中斷的不利因素包括學習和記憶障礙、認知障礙、代謝困難、情緒低落、免疫功能紊亂和過度疲勞等等。

A counter argument, however, goes that people who suffer anxiety when parted from electronic devices will have disrupted sleep if they don't have the devices in their bedrooms and preferably in their hands.

然而，一種相反的觀點認為，如果人們在離開電子設(shè)備后感到焦慮，那電子設(shè)備就要放在臥室里，最好是在他們的手中，這樣他們的睡眠才不會被打擾。