想要一夜好眠 早早關燈關電腦

If you want a good night's sleep, switch off the TV, computer and mobile phone an hour before going to bed, experts say. Nine in ten people admit using electronics in the hour before turning out the lights – and it's wrecking their sleep patterns, it is claimed。

Artificial light emitted by TV and computer screens and over-stimulation of the brain has been blamed. The worst activities are video games, using mobiles and surfing the internet, according to a survey by the US National Sleep Foundation。

Charles Czeisler of Harvard Medical School said: "Artificial light exposure between dusk and the time we go to bed suppresses release of the sleep-promoting hormone melatonin enhances alertness and shifts normal sleep patterns to a later hour."

Even after lights out technology is disrupting sleep. One in ten people in their 20s said they were routinely woken during the night by a phone call, text message or email。專家建議：如果你想一夜好眠，那麼就在上牀1個小時之前關掉電視、電腦以及手機吧。據瞭解，9成受訪者表示在關燈睡覺前使用電器產品，而這一習慣破壞了人們的睡眠模式。

電視和電腦屏幕散發出的人工光線對大腦的過度刺激飽受詬病。而據美國睡眠基金會的一項調查顯示，後果更爲嚴重的則是電子遊戲、使用手機以及上網衝浪等活動。

哈佛大學醫學院教授查爾斯稱：“睡前置身於人工光線會抑制褪黑激素的釋放(該激素可催眠)，提升興奮度，並將正常的睡眠模式推遲到較晚的時間。”

而即使在關了燈的情況下，人們的睡眠還是會受到干擾。9成20多歲的受訪者反應，他們經常在半夜被電話、短信或電子郵件提示聲吵醒。