篇章：睡前玩手機影響睡眠傷眼睛 　　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%的年輕人睡前都有玩智能手機或平板電腦的習慣，這其實會影響你的睡眠哦。 　　A new survey also shows more than 28m people in the UK regularly get no more than seven hours sleep a night。 　　一項新的研究發現，英國約2800萬人睡眠不足7小時。 　　Prof Richard Wiseman, who commissioned the YouGov poll described the findings as extremely worrying 。 　　英國著名的大眾心理學教授理查德懷斯曼是這次調查的發起人，他形容這次的結果發現非常令人揪心。 　　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。 　　在被調查的2149位成人中，78%表示他們睡前會使用電子設備。其中18-24歲的調查者中睡前玩手機的人數飆升到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小時低于正常值，會帶來一系列的健康問題，包括體重增加、心臟病、糖尿病以及癌癥。 　　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。 　　電子設備發出的藍光阻礙了誘發睡眠荷爾蒙抗黑變激素的產生，所以睡前最好不要玩手機。 　　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。 　　每個人都需要不同時間量的睡眠，但成人一般而言最少需要七到八小時。青少年最好睡得再多點，大概九小時的樣子。 　　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。 　　而相比去年國際睡眠協會的睡前調研來說，睡眠嚴重不足的人數已經明顯漲到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. 　　被調查者均被問及是否睡前兩小時使用過電腦、平板電腦或手機。同時還咨詢了他們的夢境。只有10%的人聲稱：我做了個美夢。 　　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，有驗光師警告過度使用手機會增加眼睛損傷的風險。驗光師安迪赫普沃思說：藍紫光本身就對眼睛有害。 　　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。 　　所以長時間之后，會損害你的眼睛。當使用手機時，透出的光就是藍紫光。 　　The news came as a survey of 2,000 people suggests under-25s check their phones 32 times a day。 　　這項調查發現，25歲以下的2000位調查者中一天要查看手機32次。

　　篇章：睡前玩手機影響睡眠傷眼睛 　　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%的年輕人睡前都有玩智能手機或平板電腦的習慣，這其實會影響你的睡眠哦。 　　A new survey also shows more than 28m people in the UK regularly get no more than seven hours sleep a night。 　　一項新的研究發現，英國約2800萬人睡眠不足7小時。 　　Prof Richard Wiseman, who commissioned the YouGov poll described the findings as extremely worrying 。 　　英國著名的大眾心理學教授理查德懷斯曼是這次調查的發起人，他形容這次的結果發現非常令人揪心。 　　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。 　　在被調查的2149位成人中，78%表示他們睡前會使用電子設備。其中18-24歲的調查者中睡前玩手機的人數飆升到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小時低于正常值，會帶來一系列的健康問題，包括體重增加、心臟病、糖尿病以及癌癥。 　　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。 　　電子設備發出的藍光阻礙了誘發睡眠荷爾蒙抗黑變激素的產生，所以睡前最好不要玩手機。 　　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。 　　每個人都需要不同時間量的睡眠，但成人一般而言最少需要七到八小時。青少年最好睡得再多點，大概九小時的樣子。 　　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。 　　而相比去年國際睡眠協會的睡前調研來說，睡眠嚴重不足的人數已經明顯漲到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. 　　被調查者均被問及是否睡前兩小時使用過電腦、平板電腦或手機。同時還咨詢了他們的夢境。只有10%的人聲稱：我做了個美夢。 　　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，有驗光師警告過度使用手機會增加眼睛損傷的風險。驗光師安迪赫普沃思說：藍紫光本身就對眼睛有害。 　　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。 　　所以長時間之后，會損害你的眼睛。當使用手機時，透出的光就是藍紫光。 　　The news came as a survey of 2,000 people suggests under-25s check their phones 32 times a day。 　　這項調查發現，25歲以下的2000位調查者中一天要查看手機32次。