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致夜猫子：手机影响睡眠 睡前别玩手机！
More than nine out of 10 young people expose themselves to the blue light from smartphones and tablets, before bed, causing problems with sleep.90%的年轻人睡前都有玩智能手机或平板电脑的习惯，这其实会影响你的睡眠哦。
A new survey also shows more than 28m people in the UK regularly get no more than seven hours sleep a night.一项新的研究发现，英国约2800万人睡眠不足7小时。
Prof Richard Wiseman, who commissioned the YouGov poll described the findings as "extremely worrying".英国著名的大众心理学教授理查德·怀斯曼是这次调查的发起人，他形容这次的结果发现“非常令人揪心”。
Of the 2,149 adults questioned, 78% said they used electronic devices before going to bed. This rose to 91% among the 18 to 24-year-olds questioned in the survey.在被调查的2149位成人中，78%表示他们睡前会使用电子设备。其中18-24岁的调查者中睡前玩手机的人数飙升到91%。
Getting less than seven hours sleep a night is below the recommended guidelines, and is associated with a range of problems, including an increased risk of weight gain, heart attacks, diabetes and cancer.睡眠不足7小时低于正常值，会带来一系列的健康问题，包括体重增加、心脏病、糖尿病以及癌症。
"The blue light from these devices suppresses the production of the sleep-inducing hormone melatonin, so it's important to avoid them before bed time," said Prof Richard Wiseman, from the University of Hertfordshire.“电子设备发出的蓝光阻碍了诱发睡眠荷尔蒙抗黑变激素的产生，所以睡前最好不要玩手机。”
Everyone needs different amounts of sleep, but adults are generally thought to require a minimum of seven to eight hours a night. Teenagers are recommended to get more, about nine hours.每个人都需要不同时间量的睡眠，但成人一般而言最少需要七到八小时。青少年最好睡得再多点，大概九小时的样子。
The proportion of people thought to be getting too little sleep had risen by a fifth since a "bedroom poll" conducted last year by the National Sleep Foundation.而相比去年国际睡眠协会的“睡前调研”来说，睡眠严重不足的人数已经明显涨到20%。
The people surveyed were asked if they used a computer, tablet or smartphone in the two hours before bed. They were also asked about dreams and just one in ten agreed with the statement: "I would describe my dreams as pleasant."被调查者均被问及是否睡前两小时使用过电脑、平板电脑或手机。同时还咨询了他们的梦境。只有10%的人声称：“我做了个美梦”。
Last week it was revealed opticians were warning that overuse of smartphones may be increasing people's risk of eye damage. Optician Andy Hepworth said: "Blue violet light is potentially hazardous and toxic to the back of your eyes.上周，有验光师警告过度使用手机会增加眼睛损伤的风险。验光师安迪·赫普沃思说：“蓝紫光本身就对眼睛有害。”
"So over a long period of time it can potentially damage your eyes. When you're looking at a smart phone, the light peaking out of that is blue violet.“所以长时间之后，会损害你的眼睛。当使用手机时，透出的光就是蓝紫光。”
The news came as a survey of 2,000 people suggests under-25s check their phones 32 times a day.这项调查发现，25岁以下的2000位调查者中一天要查看手机32次。
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