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When you curl up in bed, consider reading an old-fashioned printed book rather than a smartphone or tablet.
当你蜷在被窝里，想着读一本传统纸质书而非智能手机或平板电脑，
Your sleep should be deeper and more restful.
那你的睡眠就会更深、更安宁。
That's the finding of a study in the Proceedings of the National Academy of Sciences.
这是根据《国家科学院院刊》一项研究所得出的结论。
Researchers had 12 healthy young adults read either a printed book or an iPad for four hours before bed during five consecutive evenings.
这项研究要求参与测试的12名健康年轻人连续5个晚上每晚睡前进行4小时的阅读，而媒介则是在纸质书及平板电脑中二择其一。
During the fifth night blood samples were collected every hour via an IV during both the reading and sleeping periods.
而第5天晚上研究人员每小时分别在阅读和睡眠期间抽取一次血样。
The research team assessed sleep time and REM cycles, and the subjects self-rated their sleepiness every evening and morning.
研究团队会对睡眠时间及周期进行评估，而受试者每天早晚也要自我评估睡眠质量。
All participants read for five nights on the iPad and for five from a book.
所有的参与者都按照要求连续5晚阅读平板电脑或纸质书。
As anticipated, reading print made for better Zzzs.
纸质书阅读组如预期般有着更好的睡眠。
Participants reading the iPad took about 10 minutes longer to fall asleep, secreted less sleep-inducing melatonin, and shifted their internal circadian clock.
而平板组要花大约10多分钟才能入睡，睡眠中分泌的褪黑激素也比较少，而且自身内在的生物钟也受到影响。
They also reported feeling more tired the next morning.
同时他们还表示第二天醒来会感觉更累。
The study's first author, Anne-Marie Chang, then of Boston's Brigham and Women's Hospital, says that devices like the original Kindle, that do not produce their own light, should likely still be a good choice for bedtime reading.
这项研究的第一作者波士顿布里格汉妇女医院的安妮玛丽·张表示本身不会发光的电子阅读器产品或许是睡前阅读不错的选择。
But when it comes to those backlit gadgets, probably best to read those over your morning coffee.
但那些自身发光产品则最适宜在早上享用咖啡时使用。
译文为可可英语翻译，未经授权请勿转载！
