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睡前不应做的事

Things You Shouldn't Do Before Bed ft. TheOdd1sOut

Hey there!
大家好!
Welcome to Life Noggin!
欢迎来到《品生活》
Getting enough sleep is important for your health.
拥有充足的睡眠对你的健康很重要
Aside from being tired, without a sufficient amount of sleep,
没有充足的睡眠 除了会感到疲惫
your risk of illnesses like depression, type 2 diabetes ,
你同样有可能患以下疾病:抑郁 2型糖尿病
and breast cancer can increase.
患乳腺癌的几率也会增加
So in order to have a good night’s rest, what should you avoid before bed?
所以为了有一夜安眠 在睡前你需要避免做什么呢?
James: AHHHH!!!
詹姆斯:啊啊啊!
Blocko: Oh, Hey James.
布洛克:你好啊 詹姆斯
James: Don’t hey James me!
詹姆斯:我想静静!
Life Nugget!
你这个呆子!
I was just sleeping at my desk and a giant portal brought me here!
我原本正在睡觉 突然一个巨大的门把我带到这里
Blocko: Well, um, i need your help talking about
布洛克:嗯我需要你的帮助
Things You Shouldn’t Do Right Before Bed?
讲授一下睡觉前不应该做的事情
James: Yeah, Number one: Don’t get sucked up into a giant portal!
詹姆斯:可以 第一 不要被吸进一个巨大的任意门
Blocko: Sorry about that.
布洛克:对此我很抱歉
Um, it’s just, You weren’t answering your phone!
只是你没有接我的电话
James: Yeah you nerdy lego man, because i was sleeping!
詹姆斯:是的 你这个乐高呆子 因为我在睡觉!
I don’t have my phone on me before I go to bed.
我在上床前不会带手机
Blocko: Hmm, well why is that James?
布洛克:嗯詹姆斯 你为什么这么做呢?
James: Well, looking at electronic screens before bed can
詹姆斯:睡觉前盯着电子屏幕
make it harder for you to fall asleep
会让你难以入睡
For instance, most visible light can reset the human circadian rhythm ,
例如 很多可见光能改变人类的生物钟
blue light is especially effective at this
蓝光尤其如此
because it is better at suppressing melatonin –
因为它能抑制身体生产褪黑激素
a hormone that tells your body when it’s time to sleep.
而它是一种告诉你的身体何时应该睡觉的荷尔蒙
James: Hey! Wait, did you just trick me into being in this video?
詹姆斯:嘿! 等等 你刚刚是把我骗进录制这条视频吗?
Blocko: Oh Please keep going! You were crushing it!
布洛克:噢 请继续讲 你正讲到点上呢!
You know so much about sleep!
你对睡眠很了解!
James: Well I am very good at sleeping.
詹姆斯:嗯 我确实很了解睡眠方面的知识
Blocko: James?…You okay, buddy?
布洛克:詹姆斯?……你还好吗兄弟
James: Research also shows that blue light is better at elevating heart rate,
詹姆斯:研究同样表明蓝光会导致人类心跳加速
reducing sleepiness, and enhancing attention and alertness.
减少睡意 并且增强注意力和警觉性
In addition to screens, you should also avoid any activity that’s
除了不看屏幕 你同时也应该避免
mentally stimulating or stressful.
任何刺激精神或者压抑的活动
You know how they say don’t go to bed angry?
你知道谚语说不要生着气入眠
Well fighting before bed elevates your stress hormones
睡前争吵会使你释放的压力荷尔蒙增多
and can make it more difficult to fall asleep.
因此你会更难入眠
Blocko: Hey we did a whole video on that!
布洛克:嘿 我们做过整期那种主题的视频
You should also avoid drinking alcohol or smoking cigarettes before bed,
睡前你应该避免喝酒或吸烟
as alcohol has been found to cause sleep disruptions throughout the night,
因为研究发现酒精会让人一夜睡不安生
We also did a video on that!
我们也做过那期视频!
Oh and cigarettes – which are terrible for a multitude of reasons –
噢至于烟这种由于多种原因臭名昭著的东西
contain the stimulant nicotine,
包含刺激物尼古丁
which increases the time it takes to fall asleep and reduces the total sleep time.
这会增多入眠时间 也会削减睡眠总时间
In addition to avoiding drinks like beer or coffee before bed,
睡前除了避免喝啤酒或者咖啡
you may also want to steer clear of fatty foods.
你或许也想清楚了解含脂量高食物的影响
Foods high in fat have been found to lower sleep efficiency and REM sleep,
研究发现高脂食物会降低睡眠效率 影响REM睡眠
while increasing slow wave sleep.
增加慢波睡眠
James: But there are some foods that may actually help you fall asleep,
但有一些食物是助眠的
though there is limited clinical evidence from primarily small studies.
尽管从最初的小型研究中获得的临床证据有限
One of those foods is milk,
牛奶是其中之一
which contains nutrients with potentially sleep-promoting properties.
它包含可能助眠的营养物质
Others are any foods containing tryptophan or group B vitamins,
其他含有色氨酸或者B族维生素的食物
both of which help your body produce serotonin,
这两种物质有助于身体生产5-羟色胺
which creates feelings of calmness and drowsiness.
5-羟色胺会引发平静和睡意
There have also been several breathing exercises suggested to help you fall asleep.
也有相关建议说有几种呼吸节奏可以助眠
The theory behind them is that they help you concentrate
这背后的理论是 这些呼吸节奏帮助你集中精力
while reducing stress and anxiety – common causes of insomnia.
同时减少压力和焦虑——这两者是失眠的一般诱因
BLOCKO: While there have been few studies on their effects,
但是有少量确切研究证实
a 2011 literature review study concluded that
一份2011年回顾研究总结表明
diaphragmatic or deep breathing is an effective treatment for reducing stress and anxiety.
肺膈肌锻炼或深呼吸是有效的减少压力和焦虑的方式
Other effective treatments they found
研究人员发现的其他治疗方法
include progressive muscle relaxation and transcendental meditation.
包括有效的肌肉放松和速效安眠药
So once your done watching this, put down your phone, and take some deep breaths.
等你看完这条视频 放下手机 做一些深呼吸
You should be asleep in no time!
你就可以马上入睡啦!
James: Or stay up and watch more videos while you overthink every moment of your life!
詹姆斯:或者在你熬夜思考人生时 看更多我的视频
Blocko: No, James that’s- that’s not good advice.
布洛克:詹姆斯 那可不是什么好建议
James: I didn’t say it was, but that’s probably what they’re gonna do,
詹姆斯:我没说这是 但这是他们可能会做的
Blocko: Hey, are we friends?
布洛克:嘿 我们是朋友吗
I can’t tell.
不好说
This is a weird relationship.
我们俩的关系比较奇怪
[James Snoring]
[詹姆斯 打呼噜]
Sooubway Sandwiches
地…铁 三明治
Wear Your Seatbelt
扣好安全带
So how long does it take before you go to sleep?
那么你入眠需要花多长时间呢
Are you someone who stays on your phone a lot, or can go to sleep immediately.
你是那种深度手机控 或者躺床上就能睡着的人
Lemme know in the comment section below or tell me,
在下面的评论区让我知道吧
what should James and I talk about next?
或者告诉我 下期你想看什么
I have a lot more portals I can send his way.
我有很多可以把詹姆斯带来的任意门哟
Thank you so much to James from TheOdd1sOut for being in this video.
非常感谢詹姆斯从另一个地方赶来录制视频
He makes really funny videos,
他的视频很有趣噢
and the poor guy only has like 12 million subscribers.
但这个可怜的家伙只有1200万粉丝
James: What a nice story we got their.
詹姆斯:我们讲了一个多好的故事啊
I’m- I’m just gonna set it down and watch it from time to time and not change it one bit,
我会好好坐下来时不时看看 并且不换台
but then a sequal comes along and says
但这时一位续集人物露面说
“oh you thought the characters were gonna live happily ever after?”
“噢你认为我们在那之后会幸福的生活吗”
As always my name is blocko, this has been life noggin,
我是布洛克 这里是《品生活》
don’t forget to keep on thinking!
要保持思考噢!

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视频概述

为了顺利入眠,你需要避免在睡前做这些事!

听录译者

收集自网络

翻译译者

PEACE AND AHEAD 2020

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=iZDkJ_62xgw

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