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提醒低头党—电子书损害睡眠和健康

已有 3116 次阅读 2014-12-23 18:40 |个人分类:科苑杂话|系统分类:科普集锦| 松果体素, 生物钟, 电子阅读, 低头党, 睡眠与健康

来自美国哈佛医学院的科学家通过比较睡前阅读传统纸质书籍和电子书者的激素和睡眠质量,发现睡眠钱阅读电子书影响睡眠质量,进而可能损害健康:电子书读者要花更长的时间才能成功入睡,且睡眠质量较差,第二天早上会感觉更疲劳。

科学家建议在晚上尽量减少在较强的光线下暴露。

平板电脑,智能手机和pad等电子阅读器简直是这个时代的象征,现在的孩子和年轻人每天把大把的时间耗在发光屏幕前面,无论是工作还是消遣娱乐。不少大学生和研究生在别人入睡后还独自蜷缩在被子下戳弄这些东西。

在我们的体内是生物钟协调与大自然的昼夜节律,光线是重要的信号因子。平板电脑,智能手机和LED灯这类东西发出的光能搅乱我们的生物钟:减少或阻滞睡眠激素松果体素(melatonin)的分泌。

科学家通过对比纸质书籍和电子书籍读者的血样,发现后者松果体素含量明较前者低,电子书籍让读者更难于进入梦乡,享受甜美深睡眠的时间缩短,第二天早上更加疲劳。该结果发表在美国科学院院报(Proceedings of the National Academy of Sciences)上。

同样是阅读,关键区别在于电子阅读器发出的光直接照射进读者的眼睛,而印刷品是通过书籍反射进入眼睛,强度差别很大。这一研究结果对我们很有警示之处:缺乏睡眠或质量不佳可能增加心血管疾病,肥胖和糖尿病等代谢性疾病和癌症的患病风险。

手机或pad不离身的低头党们请注意了:第二天早上还要上学上班,健康需要用心呵护;尤其是十几岁或更年幼的小朋友们,身体还要发育、生长,是晚上不使用或减少使用这类东西的时候了。

Proceedings of the National Academy of Sciences原文文体

Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness

链接:

http://www.pnas.org/content/early/2014/12/18/1418490112

摘要:

In the past 50 y, there has been a decline in average sleep duration and quality, with adverse consequences on general health. A representative survey of 1,508 American adults recently revealed that 90% of Americans used some type of electronics at least a few nights per week within 1 h before bedtime. Mounting evidence from countries around the world shows the negative impact of such technology use on sleep. This negative impact on sleep may be due to the short-wavelength–enriched light emitted by these electronic devices, given that artificial-light exposure has been shown experimentally to produce alerting effects, suppress melatonin, and phase-shift the biological clock. A few reports have shown that these devices suppress melatonin levels, but little is known about the effects on circadian phase or the following sleep episode, exposing a substantial gap in our knowledge of how this increasingly popular technology affects sleep. Here we compare the biological effects of reading an electronic book on a light-emitting device (LE-eBook) with reading a printed book in the hours before bedtime. Participants reading an LE-eBook took longer to fall asleep and had reduced evening sleepiness, reduced melatonin secretion, later timing of their circadian clock, and reduced next-morning alertness than when reading a printed book. These results demonstrate that evening exposure to an LE-eBook phase-delays the circadian clock, acutely suppresses melatonin, and has important implications for understanding the impact of such technologies on sleep, performance, health, and safety.


图片来自BBC

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