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哪种睡姿最健康?四种睡姿利弊大PK
添加时间:2018-06-21 15:40:36 浏览次数: 作者:未知
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  • Finding the most comfortable position while lying in bed can be difficult, with many hours spent tossing and turning.

    找到最舒适的睡姿也许很困难,可能你一连几个小时都在辗转反侧。

    Now studies have revealed there are certain bedtime poses people should stop adopting due to the negative effects they have on their health.

    如今有研究显示,有一些睡姿是应该避免的,因为它们对健康有害。

    Here, FEMAIL reveals the four main positions people tend to fall asleep in and whether they're good or bad for people's overall wellbeing.

    每日邮报网站女性专栏为我们列出了人们最爱采用的四种睡姿,以及这些睡姿对人们的整体健康的利害影响。

    CURLING UP IN THE FOETAL POSITION

    婴儿般的蜷缩睡姿

    Sydney-based sleep coach Elina Winnel from My Sleep Coach said that people need to avoid falling asleep in the curled-up foetal position because of how detrimental1 it can be.

    就职于悉尼“我的睡眠教练”机构的睡眠教练伊琳娜-温内尔说,人们应避免如婴儿般蜷缩入睡,这对健康有害。

    'What we may not realise is that we are putting our body into a fight or flight posture2,' she said.

    她说:“我们也许没有意识到身体正处于‘战斗还是逃避’姿势。”

    'If we go to sleep in this position, we may be signalling to our nervous system that we are in fight or flight, and that it is not safe to go to sleep.'

    “如果我们以这种睡姿入睡,我们也许在向神经系统传递信号,表示我们正处于‘战斗还是逃避’的状态,这样入睡并不安全。”

    She recommends sleeping with an open posture instead as it helps to open up the lung area, allowing people to take deep breaths.

    她建议人们以舒展的身姿入睡,这有助于敞开肺部,进行深呼吸。

    SLEEPING ON YOUR SIDE

    侧卧

    Dr Ehrlich believes sleeping on your side is one of the better positions you can fall asleep in.

    欧立希博士认为,侧卧是比较好的睡姿之一。

    He recommended using a supportive pillow for the head and down the side of the body.

    他建议人们不仅头部要枕枕头,侧身也放一个枕头用来支撑身体。

    'From a structural3, neurological and muscular perspective, as well as for your airway4 it is kinder to the body,' he said.

    他说:“从身体结构、神经和肌肉、以及通风的角度来看,侧卧对身体更好。”

    'It also happens to be better for digestion5, particularly lying on the left side, considering where the oesophagus enters the stomach.'

    “考虑到食道与胃部的连接位置,侧卧也更有助于消化吸收,特别是左侧卧。”

    LYING ON YOUR STOMACH

    俯卧

    According to Women's Health, in his book, A Life Less Stressed, Dr Ron Ehrlich reveals the positions he thinks we should and shouldn't avoid in bed.

    根据《妇女健康》报道,罗恩-欧立希在其所著的《更轻松的生活》一书中告诉了人们应采用和应避免的睡姿。

    'Stomach sleeping is the worst. It places strain on the muscles of the head, neck and jaw6, strains the jaw joints7, can also twist the lower back and pelvis,' he said.

    他说:“俯卧是最差的睡姿。这会使头颈部和下巴的肌肉处于紧张状态,让下颌关节过度劳累,还会扭伤下背部和骨盆。”

    'Imagine wringing8 out a wet towel and that's pretty much what you do to your muscles and joints while you are asleep on your stomach. It can also restrict your ability to breathe well while sleeping.'

    “设想一下拧湿毛巾的过程,你在俯卧时肌肉和关节就在经历这种状态。俯卧还会使你呼吸受限。”

    Shelby Harris, a sleep medicine expert and a professor at Albert Einstein College of Medicine agrees.

    睡眠医学专家谢尔比-哈里斯是阿尔伯特-爱因斯坦医学院的一名教授,她也同意这种观点。

    She told Business Insider that sleeping on your stomach puts pressure on your entire body.

    她告诉商业内幕网说,俯卧会给整个身体增加压力。

    'You’re likely to wake up with numbness9 and tingling10, and it can increase the chance of muscle and joint pain,' she said.

    她说:“你醒来时可能身体发麻刺痛,还可能导致肌肉和关节疼痛。”

    FALLING ASLEEP ON YOUR BACK

    仰卧

    Many sleep experts have said they think the overall best position for people to fall to sleep in is on their back, including Dr Mark T. Brown.

    很多睡眠专家都说过,仰卧是最佳睡姿,这其中包括马克-T-布朗博士。

    Speaking to the Chicago Tribune, he said people want to sleep on their back with their neck, head and upper chest slightly elevated.

    他告诉《芝加哥论坛报》说,人们仰卧时是想让头颈部和上胸部轻微抬高。

    'This provides rest for shoulders and back and also helps acid reflux, (in which stomach acid flows backward into the oesophagus),' he said.

    他说:“这能让肩膀和背部放松,也可以抑制胃酸反流(胃酸反流到食道)。”

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    1 detrimental [ˌdetrɪˈmentl] 1l2zx   第9级
    adj.损害的,造成伤害的
    参考例句:
    • We know that heat treatment is detrimental to milk. 我们知道加热对牛奶是不利的。
    • He wouldn't accept that smoking was detrimental to health. 他不相信吸烟有害健康。
    2 posture [ˈpɒstʃə(r)] q1gzk   第7级
    n.姿势,姿态,心态,态度;vt.作出某种姿势;vi.摆姿势
    参考例句:
    • The government adopted an uncompromising posture on the issue of independence. 政府在独立这一问题上采取了毫不妥协的态度。
    • He tore off his coat and assumed a fighting posture. 他脱掉上衣,摆出一副打架的架势。
    3 structural [ˈstrʌktʃərəl] itXw5   第8级
    adj.构造的,组织的,建筑(用)的
    参考例句:
    • The storm caused no structural damage. 风暴没有造成建筑结构方面的破坏。
    • The North American continent is made up of three great structural entities. 北美大陆是由三个构造单元组成的。
    4 airway [ˈeəweɪ] xzez8W   第8级
    n.空中航线,通风口
    参考例句:
    • Lay them on their side and ensure the airway is unobstructed. 让他们侧躺着,并确保呼吸道畅通。
    • There is a purple airway in London Airport. 伦敦机场里有一条皇家专用飞机跑道。
    5 digestion [daɪˈdʒestʃən] il6zj   第8级
    n.消化,吸收
    参考例句:
    • This kind of tea acts as an aid to digestion. 这种茶可助消化。
    • This food is easy of digestion. 这食物容易消化。
    6 jaw [dʒɔ:] 5xgy9   第7级
    n.颚,颌,说教,流言蜚语;v.喋喋不休,教训
    参考例句:
    • He delivered a right hook to his opponent's jaw. 他给了对方下巴一记右钩拳。
    • A strong square jaw is a sign of firm character. 强健的方下巴是刚毅性格的标志。
    7 joints [dʒɔints] d97dcffd67eca7255ca514e4084b746e   第7级
    接头( joint的名词复数 ); 关节; 公共场所(尤指价格低廉的饮食和娱乐场所) (非正式); 一块烤肉 (英式英语)
    参考例句:
    • Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
    • Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。
    8 wringing [rɪŋɪŋ] 70c74d76c2d55027ff25f12f2ab350a9   第7级
    淋湿的,湿透的
    参考例句:
    • He was wringing wet after working in the field in the hot sun. 烈日下在田里干活使他汗流满面。
    • He is wringing out the water from his swimming trunks. 他正在把游泳裤中的水绞出来。
    9 numbness [nʌmnəs] BmTzzc   第7级
    n.无感觉,麻木,惊呆
    参考例句:
    • She was fighting off the numbness of frostbite. 她在竭力摆脱冻僵的感觉。 来自《简明英汉词典》
    • Sometimes they stay dead, causing' only numbness. 有时,它们没有任何反应,只会造成麻木。 来自时文部分
    10 tingling [tɪŋglɪŋ] LgTzGu   第10级
    v.有刺痛感( tingle的现在分词 )
    参考例句:
    • My ears are tingling [humming; ringing; singing]. 我耳鸣。 来自《现代汉英综合大词典》
    • My tongue is tingling. 舌头发麻。 来自《现代汉英综合大词典》

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