在交通东西上更轻易入眠,这是真的吗?
网友PrionBacon评论以为,车上比床上更困乏是由于感受输进在一段时候里是不变反复的。
Much like a smartphone, your body will go to sleep when there are no new inputs.
实在就跟智妙手机挺像的,身体没有新的外界输进的时辰就会休眠。
When you are on a bus, your senses will give you the same repetitive inputs. The streets will flow by, the AC and engine adds constant white noise, you're seated and not moving, and the smell... well you hope the smell doesn't change.
坐公交的时辰,你感知到的输进一向是反复的。街道飞奔而过,空和谐引擎发出的白噪声,你坐着且并没有动,还有车上的味道……呃,你但愿车上的味道最好不要变。
Any repetitive input going to your brain will eventually be ignored and your brain will start going into a low energy state. The fact that you fall asleep quickly when closing your eyes on a bus is because you were already on the bus for a while and got used to all the repetitive sensory data.
你的年夜脑终究会疏忽这些反复性的输进,然落后进低耗能模式。你在公交上闭着眼睛就可以睡着就是由于你实在坐上公交已好一会儿了,早就习惯了所有反复的感知数据。
When you go to bed, you have a lot of new changes. You are lying down, you wear different clothes, you feel the pressure of your covers, you go from bright to dark, noisy to quiet. All of these arenew sensory inputs that your brain needs to get used to before going to sleep.
可是爬上床睡觉的时辰,你会履历很多感知转变。你躺倒了,换了寝衣,被子有重量,关了灯,静了音。所有这些新的感知输进城市需要你的年夜脑花时候来顺应才能睡着。
科学家们的诠释可能更加严谨:交通东西上的打盹多是振动酿成的。
颁发在美国职业平安与健康研究院杂志《产业健康》(Industrial Health)上的一项研究对交通东西利用者打盹受振动的影响进行了查询拜访。
研究者在尝试中设置了一个汽车坐位,并在坐位底下安装了振动平台。介入尝试的自愿者们将会承受频率在1-15赫兹之间的正态散布随机振动,延续20分钟。
研究者发现,18位自愿者在警悟度测试与打盹度评估方面都呈现了明显转变。
这表白,哪怕是只表露在20分钟的振动下,自愿者的活动神经表示城市遭到较强的打盹影响。
This is, to our knowledge, the first study to investigate the effects of whole-body vibration on seated human alertness and drowsiness. Our data clearly demonstrate that exposure to vibration has considerable influence on subjective sleepiness levels, and more importantly, human reaction times and lapses of attention.
据我们所知,这是第一个以全身振动对坐着的人的警悟性和睡意的影响为对象的研究。我们的数据清晰地表白,振动对主不雅嗜睡程度有很年夜的影响,更主要的是,对人类的反映时候和注重力缺掉也有明显影响。
These findings need to be further consolidated particularly in relation to driving behavior (steering entropy). This line of research can then assist in the development of practical and relevant guidelines for limitation of vibration exposure in the automotive industry, in an effort to reduce the burden of road accidents.
这些研究成果需要获得进一步的完美,出格是在与驾驶行动(转向熵)相干的方面(要做进一步伐查)。这类研究将帮忙拟定适用的相干指南,指点汽车制造业限制振动表露,以到达削减道路变乱的目标。
另外,来自RMIT University的研究者们也做了近似的尝试,他们暗示:
What might be happening is that the brain becomes synchronized to the vibrations and enters an early stage of sleep –hence, why you might get a whole car full of people nodding off on a long trip.
事实上(在交通东西上)年夜脑与振动同步并进进了初期的睡眠状况——这也就是为何远程汽车上的乘客老是七颠八倒地“垂钓”了。
That's something for both car manufacturers and road safety experts to think about.
该发现需要获得汽车制造商与道路平安专家的注重。
良多人感觉是“车上睡得喷鼻”致使了“晚上睡不着”。如何才能绝不吃力地掰正你的生物钟呢?
Carve out at least 30 minutes of wind-downtime before bed in which you do something relaxing, such as read a book. Dim the lights in the house slightly for an hour or so before bed.
睡前最少留出30分钟的歇息时候,做些放松的工作,好比看书。睡觉前把屋里的灯略微调暗一个小时摆布。
Disconnect from close-range electronic devices such as laptops, phones, and tablets, as the light from their screens can alert the brain and make it harder to fall asleep.
与笔记本电脑、手机、平板电脑等近间隔电子装备断连,由于屏幕上的光线会让年夜脑苏醒,让你难以入眠。
To calm your mind, do a breathing or relaxation exercise.
为了心平气和,你可以做点呼吸放松练习。
If you get into bed and cannot fall asleep after 20 minutes, get up and return to another space in the house to do a relaxing activity, such as reading or listening to music. Lying in bed awake can create an unhealthy link between your sleeping environment and wakefulness. Instead, you want your bed to conjure sleepy thoughts and feelings only.
若是你卧床20分钟后还睡不着,那就起来找个体的处所做点放松的勾当,好比浏览或听音乐。醒着躺在床上会在你的睡眠情况和苏醒状况之间成立一个不健康的联系。你不想躺着睡不着,你只想让你的床把你变困。
Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body's clock and aid in falling asleep at night.
天天在统一时候起床。即便你晚上很难入眠,早上又困得不可,也要尽可能在统一时候起床(包罗周末)。这有助于调剂你的生物钟,帮忙你在夜间入眠。