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A little booze before bedtime might help you fall asleep faster. But various studies show that alcohol is anathema for restorative sleep. A new review paper describes just how detrimental a few drinks can be.
睡前一杯小酒能帮你更快地进入梦乡。但各类研究表明酒精是对恢复性睡眠的“诅咒”。一份新的综述论文阐述了睡前饮酒的种种不利。
The researchers pored over 20 studies conducted in controlled lab settings. They found a clear trend that just about any amount of alcohol alters sleep. And the effects are usually bigger with more drinks.
研究人员详细审查了在精心控制的实验环境下进行的20项研究。他们发现了一个明显的趋势：任何剂量的酒精均会改变睡眠。且剂量越多，影响越大。
Just two drinks or more cut REM sleep, which is important for memory and health. And those deep, slow-wave sleep periods are also reduced for people who have tied on more than one.
喝两杯以上的酒会阻碍 REM 睡眠（快速动眼睡眠），而 REM 睡眠对记忆和健康很重要。并且深度、慢波睡眠阶段也会因一杯以上的饮酒量而缩短。
Perhaps the most potent finding is that just a single dose of alcohol in the late evening can zap the efficacy of your z's. The paper is in the journal Alcoholism: Clinical and Experimental Research.
也许最有效的发现是，在深夜饮用一剂量的酒精会抵消睡眠的功效。这一研究结果发表在《酒精中毒：临床与实验研究》杂志上。
Disrupted and insufficient sleep has been linked to everything from weight gain to heart problems. Not to mention harming memory and well-being. It may be time to say goodnight to the nightcap.
睡眠中断和不足能够引起从体重增加到心脏病等所有问题。更别提对记忆和健康的不利影响了。也许是时候告别睡前酒了。
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