睡前小酌不可取!
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最新发布时间：
2014-12-06
Nightcap Drink Disrupts Important Sleep
睡前小酌不可取!
Two or more drinks cut REM sleep, which is important for memory and health.
睡前的三两杯小酒会严重损害快速动眼期（REM）的睡眠，而这一时期对记忆和健康尤为重要。
撰文/播音 凯瑟琳•哈蒙(Katherine Harmon)
翻译 尹秋媛
A little booze before bedtime might help you fall asleep faster. But various studies show that alcohol is anathema for restorative sleep. A new review paper describes just how detrimental a few drinks can be.
睡前喝一杯小酒，或许会帮你更快地进入梦乡。然而很多研究显示，若想在睡觉时达到养精蓄锐的效果，睡前喝酒可谓毫无益处。一篇新的综述文章就详细阐述了“睡前小酌”的害处到底有多大。
The researchers pored over 20 studies conducted in controlled lab settings. They found a clear trend that just about any amount of alcohol alters sleep. And the effects are usually bigger with more drinks.
研究人员仔细研读了近20个在实验室里进行的对照性研究，他们发现，饮用任何剂量的酒精，都能改变我们的睡眠质量，并且，你喝得越多，睡得就越差。
Just two drinks or more cut REM sleep, which is important for memory and health. And those deep, slow-wave sleep periods are also reduced for people who have tied on more than one.
只需两杯小酒下肚，就会严重损害对记忆和健康尤为重要的REM睡眠。并且，与常人相比，嗜酒之人的这些深、慢波睡眠时间会更少。
Perhaps the most potent finding is that just a single dose of alcohol in the late evening can zap the efficacy of your z's. The paper is in the journal Alcoholism: Clinical and Experimental Research. [Irshaad Ebrahim, et al., Alcohol and Sleep I: Effects on Normal Sleep]
晚上喝一点点酒就会影响你的睡眠效率，这或许是最有说服力的发现。这篇综述发表在《酒精中毒：临床与实验研究》上（Alcoholism: Clinical and Experimental Research上。 [Irshaad Ebrahim, et al., Alcohol and Sleep I: Effects on Normal Sleep]）
Disrupted and insufficient sleep has been linked to everything from weight gain to heart problems. Not to mention harming memory and well-being. It may be time to say goodnight to the nightcap.
睡眠不深与不足，会引发包括心脏疾病和体重上升在内的一系列健康问题，更别说损害记忆和心情了。或许现在是该对睡前小酌说拜拜的时候了。
(题图来源： Ella’s Dad)
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©2011- 版权所有：中国数字科技馆
未经书面许可任何人不得复制或镜像
京ICP备11000850号 京公网安备11010502039775号
信息网络传播视听节目许可证0111611号
国家科技基础条件平台
未经书面许可任何人不得复制或镜像
京ICP备11000850号
京公网安备11010502039775号 信息网络传播视听节目许可证0111611号
国家科技基础条件平台