CNN News: 手機(jī)成癮戒掉如戒毒？

Ten hours and thirty-nine minutes per day, that's how much time American adult spend on average staring at a screen. Don't get mad at me. We're only 10 minutes.
每天10小時(shí)39分鐘，這就是美國(guó)成年人每天盯著屏幕看的平均時(shí)間。別沖我發(fā)火，我們的新聞只有10分鐘而已。
The statistic comes from a Nielsen company audience report from last year. It includes time spent on tablets, smart phones, computers, games, TVs.
該數(shù)據(jù)來自尼爾森公司去年的一份報(bào)告。該報(bào)告涵蓋了美國(guó)成年人花在平板電腦、智能手機(jī)、電腦、游戲和電視上的時(shí)間。
And for those who can't step away, it could be considered toxic.
對(duì)那些無法遠(yuǎn)離電子產(chǎn)品的人，可以被視為中毒。
How do you know you have a problem and you need a digital detox?
那么該如何了解自己是否有問題，是否需要進(jìn)行一次數(shù)字戒毒?
Well, if you're watching this right now, you're probably tech-savvy. You've got lots of different devices and you maybe somebody who is in a need of a digital detox. It's when these devices start to control your life as opposed to making them easier.
如果你現(xiàn)在正在看這則新聞，那么你有可能是個(gè)科技通。你擁有很多不同的電子設(shè)備，而且可能就是需要進(jìn)行數(shù)字戒毒的人。當(dāng)電子設(shè)備開始控制你的生活，而不是使你的生活變得更方便時(shí)，你就需要進(jìn)行數(shù)字戒毒了。
The area we find this impacts your life the most — and this may surprise you — but it's in fact your sleep. You find that people who are using their devices so close to bedtime creates an arousal in your brain that is so profound that it makes it much harder to go to sleep. It also affects your circadian rhythm overall. That's your sort of normal rhythm between lights and night, and when that is disrupted, it just throws off your whole sleep schedule.
我們發(fā)現(xiàn)的電子設(shè)備對(duì)你的生活影響最大的方面可能會(huì)令你感到吃驚——但是事實(shí)上，它影響最大的就是睡眠。你會(huì)發(fā)現(xiàn)，那些在臨睡前使用電子設(shè)備的人會(huì)在大腦中產(chǎn)生一種強(qiáng)烈的興奮感，以至于讓人更加難以入睡。它還會(huì)影響你的生理節(jié)奏，就是人類正常的晝夜節(jié)奏，而一旦這一節(jié)奏被打亂，那么你的整個(gè)睡眠規(guī)律也就會(huì)被打亂。
One thing you don't realize is that simply by reading an email or reading a text message in the middle of the night, it can take your brain from zero to sixty very, very quickly and that brain is a very, very hard brain to slow down.
你可能沒有意識(shí)到的是，僅僅是在半夜閱讀一封郵件或看一條短信，你的大腦的興奮度就會(huì)非常迅速地從0飆升至60，而且大腦一旦興奮起來就非常非常難以冷靜下來。
One golden rule that most sleep experts agree on is that if you do get woken by the phone or by something else and you're awake, get up and walk around. Don't come back and lie in the bed until you're truly ready to go to sleep.
大多數(shù)睡眠專家一致同意的一條黃金法則是，如果你確實(shí)被手機(jī)或其他設(shè)備吵醒了，那你就醒來，然后起床四處走走。在你真正準(zhǔn)備好入睡以前，不要躺回床上。
So, take a break. Put on the "out of office". Put the cellphone away. It could help you live to a hundred.
所以，休息一下吧。把你的狀態(tài)設(shè)置成“離開”。手機(jī)放到一邊。這樣做能幫你活到100歲。