研究表明，光污染会影响青少年的睡眠，还可能导致精神紊乱

研究表明，光污染会影响青少年的睡眠，还可能导致精神紊乱

Hey sleepyheads -- have you been turning off or covering up all your smartphone and computer lights in your bedroom at night?

嘿，瞌睡虫们——晚上你是否关闭或遮住了你卧室里所有的智能手机和电脑灯?

Blocking indoor light to keep your body in sleep mode is one of the first things any sleep expert will tell you to do for better sleep. Now, you may want to use light-blocking curtains at your bedroom windows as well -- especially for any children in your home.

阻挡室内光线，让你的身体处于睡眠模式，这是任何睡眠专家都会告诉你的提高睡眠质量的首要措施之一。现在，你可能也想在卧室窗户上使用遮光窗帘——尤其是对家里的孩子。

A new study, published Wednesday in the journal JAMA Psychiatry, finds adolescents who live in areas with high levels of outdoor artificial light at night get less sleep and are more likely to have a mood disorder than teens who live with low levels of outdoor light.

周三发表在《美国医学会精神病学杂志》上的一项新研究发现，与生活在室外光线较弱地区的青少年相比，生活在夜间室外人造光线充足地区的青少年睡眠更少，更容易出现情绪障碍。

Research has long studied the association between indoor artificial light and mental health, but few studies have looked at the impact of outdoor artificial light, especially in teens, making this the first study of its kind, the authors said, with "potentially long-term implications for mental and physical health."

长期以来，研究人员一直在研究室内人造光与心理健康之间的关系，但很少有研究关注户外人造光的影响，尤其是对青少年的影响。作者说，这是此类研究中第一个“对心理和生理健康具有潜在的长期影响”的研究。

"Although environmental light exposure is only one factor in a more complex network of influences on sleep and behavior, it is likely to be an important target for prevention and interventions in adolescent health," said co-author Kathleen Merikangas, a senior investigator and chief of the Genetic Epidemiology Research Branch at the National Institute of Mental Health, in a statement.

“虽然环境曝光只是影响睡眠和行为的复杂网络中的一个因素，但它可能是预防和干预青少年健康的一个重要目标，”合著者凯瑟琳·玛瑞克说，国家精神卫生研究所的一位高级研究员兼遗传流行病学研究部门主任在一份声明中说。

Poor sleep in teens

青少年睡眠质量差

When our internal 24-hour body clock, called our circadian rhythm, is disrupted by a change in sleep patterns or a sleep disorder, it impacts both our physical and mental health. Science has linked poor slumber with high blood pressure, a weakened immune system, weight gain, a lack of libido and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

当我们体内的24小时生物钟(昼夜节律)被睡眠模式的变化或睡眠紊乱所扰乱时，它会影响我们的身心健康。科学研究表明，睡眠质量差与高血压、免疫系统薄弱、体重增加、性欲缺乏以及患糖尿病、中风、心血管疾病、痴呆和某些癌症的高风险有关。

Disruptions to sleep and circadian rhythms are also linked to certain mental disorders, including bipolar disorder, mood swings, paranoia and anxiety.

睡眠和昼夜节律的中断也与某些精神障碍有关，包括双相情感障碍、情绪波动、偏执和焦虑。

Secretion of the sleep hormone melatonin begins at dark. Research has found that the body will slow or stop melatonin production if exposed to light.

睡眠荷尔蒙褪黑素的分泌从天黑时开始。研究发现，如果暴露在光线下，身体会减缓或停止褪黑激素的产生。

Although preteens and teens need more than nine hours of sleep a night, they are the least likely to get enough rest, partly due to today's technology lures of social media and smartphones and late-to-bed habits.

尽管青少年每晚需要超过9个小时的睡眠，但他们最不可能得到足够的休息，部分原因是当今社会媒体和智能手机的科技诱惑，以及晚睡的习惯。

More than 90% of high school students in the United States are chronically sleep-deprived, with 20% getting fewer than five hours a night, according to a Sleep in America poll.

一项美国睡眠调查显示，超过90%的美国高中生长期睡眠不足，其中20%的人每晚睡眠不足5小时。

According to a study from the US Centers for Disease Control and Prevention, sleep deprivation sets teens up to engage in more risky behavior, such as drinking, texting while driving or not wearing a seat belt or helmet, compared with those who get at least nine hours a night.

根据美国疾病控制和预防中心的一项研究，与那些每晚至少睡9小时的青少年相比，睡眠不足会使青少年做出更危险的行为，例如饮酒、开车时发短信或不系安全带或头盔。

Previous studies on teen sleep found that fewer than eight hours a night was also associated with obesity, migraines, sexual activity, substance abuse, lack of exercise, feelings of depression and thoughts of suicide.

此前对青少年睡眠的研究发现，睡眠少于8小时还与肥胖、偏头痛、性行为、药物滥用、缺乏锻炼、抑郁感和自杀想法有关。