“关上电脑去睡觉，躺在床上玩手机。”微博上非常流行这句话。商报调查显示，超过六成的网友，不玩手机睡不着。

“Shut the computer go to sleep，Lying in bed play mobile phone。”Micro blog is very popular this sentence。Business newspaper survey，More than sixty percent of the net friend，Don't play mobile phone can't sleep。

　　但是，有科学研究表明，睡前玩手机超1小时，睡眠质量会受到影响。心理专家建议，戒掉睡前玩手机的习惯有点像戒烟，关键是从心理上戒掉。

but，Scientific research shows that，Bedtime cellphone super 1 hour，The sleep quality will be affected。Psychological expert advice，Quit the habit of mobile phone before playing a bit like to give up smoking，The key from psychological quit。

　　故事 The story

　　睡前不玩手机，就像憋了尿一样难受 Bedtime don't play mobile phone，Like suppressed urine hard

　　小江是典型的手机控，等公交、吃饭前、开会时，都会盯着手机屏幕“划拉划拉”，手机快成了她身体的一部分。

Ao is typical of mobile phone control，Etc bus、Before eating、When meeting，Will be glued to the mobile phone screen“Pull pull”，Mobile phone quickly become part of her body。

　　特别是睡觉前，她总要花个把小时玩手机。小江说：“如果睡觉前不玩会儿手机，感觉就像憋了尿一样难受。”

Especially before you go to sleep，She always takes for a couple of hours to play mobile phone。Ao said：“If before you go to bed later don't play mobile phone，It felt like suppressed urine hard。”

　　有一次，因为第二天有重要事情要早起，她决定关机睡觉，可是辗转反侧难入眠，无奈只好改玩ipad才算罢休。“如果不能上网，也要玩一会儿‘贪吃蛇’。”小江说，有时她会越玩越精神，甚至到深夜才能睡着。

once，Because the second day have something important to get up early，She decided to turn off to sleep，But toss and turn difficult to sleep，But had to change ipad play is stop。“If you can't surf the Internet，Also want to play for a while‘snake’。”Ao said，Sometimes she would play the more the spirit，Even late into the night to fall asleep。

　　昨天，河南商报联合大豫网做了“你睡前玩手机吗”的调查，结果显示，超六成网友表示“不玩手机睡不着觉”。

yesterday，The henan business joint big prepared the nets“Before you play mobile phone”investigation，Results show that，Super sixty percent net friend said“Don't play mobile phone to sleep”。

　　在“睡觉前，会花多长时间玩手机”的调查中，有16.01%的网友选择了“超过1个小时”。

in“Before you go to sleep，How long will spend time playing mobile phone”survey，16.01% of the net friend chose“More than one hour”。

　　在“近期睡觉前，你玩手机的时间是否有变化”的调查中，有13.43%的网友表示——“花在玩手机上的时间越来越长”。四成网友表示，睡前对手机越来越依赖；有两成网友认识到，睡前玩手机“对眼睛、颈椎、肩膀不好”。

in“Recent before you go to sleep，You play mobile phone time if there is a change”survey，13.43% of the net friend said --“Flower in play on the mobile phone of the time more and more long”。Forty percent of the net friend said，Bedtime to mobile phone rely more and more；Twenty percent net friend to realize，Bedtime cellphone“To the eyes、cervical、Shoulder bad”。

　　在“有没有打算改掉睡觉前玩手机的习惯”的调查中，仅有三成网友选择了“有”。参加本次网络调查的网友，30岁以下的占七成。

in“Have a plan to get rid of the habit of playing mobile phone before you go to sleep”survey，Only thirty percent net friend chose“have”。To join the network survey of net friend，30 years old the following accounts for seventy percent。

　　研究 research

　　睡前玩手机超1小时容易失眠 Play mobile phone 1 hour before super easy to insomnia

　　据英国《每日邮报》近日报道，国际照明研究中心(LRC)“光与健康”项目带头人、马里亚纳·费格罗教授介绍，研究结果表明，在床上使用1个多小时的手机、平板电脑或者其他会发光的电子产品，会减少人体生成褪黑激素，减少的幅度大概为22%。

According to the British《Daily mail》Reported recently，International lighting research center(LRC)“Light and health”Project leader、Mariana · luo professor ferguson is introduced，The results of the study show that，In bed use more than one hour of mobile phone、Tablet PC or other irradiative electronic products，Can reduce human generation melatonin，To reduce the amplitude is about 22%。

　　而一旦人体的褪黑激素受到了某种程度的抑制，生理周期将受到影响，使睡眠处于浅状态。

Once human melatonin was some degree of suppression，Physiological cycle will be affected，Make sleep in a shallow state。

　　甚至有些人玩手机超1小时后，处于兴奋状态，不得不继续玩下去，使第二天情绪变差，易焦虑、沮丧。对青少年来说，这种不良影响更大。

Even some people play mobile phone super 1 hours later，In excited state，Have to continue to play down，Make the second day emotional variation，anxious、depressed。For teenagers，This kind of undesirable more influence。

　　研究小组里的科学家们进行了一系列实验，认为电子产品是抑制人体生成褪黑激素的罪魁祸首。而褪黑激素恰恰是控制人们生物钟的关键。

The research group of scientists conducted a series of experiments，Think electronic products is to restrain human body generation melatonin culprit。And melatonin exactly is the key to control people biological clock。

　　科学家建议，夜晚使用手机等电子产品的时候，尽量调低亮度，并且控制使用时间，最好别超过45分钟。

The scientists suggest，Night use of mobile phones and other electronic products，Try to turn down brightness，And to control the use of time，Best don't more than 45 minutes。

　　专家 experts

　　戒掉睡前玩手机的习惯 Quit playing before the habit of mobile phone

　　失眠就会不治而愈 Insomnia will not heal

　　郑州市第一人民医院身心科副主任医师马丽称，人的生物钟长期被打乱，往往会影响新陈代谢、情绪、免疫力，导致疾病多发。对年轻的女士来说，会引起生理周期紊乱，更严重的是影响生育能力。

The first people's hospital of zhengzhou city and division of doctor of vice director of Mary said，The biological clock long-term is upset，Often affect metabolism、emotional、immunity，Lead to disease happens。The young woman，Can cause physiological cycle disorder，More serious is effect on fertility。

　　她称，年轻人在睡觉前不玩手机无法入眠，是典型的心理依赖，如抽烟一样，在某种程度上可以释放内心明显或者潜在的焦躁情绪。特别是职场中人，已将睡前玩手机作为缓解焦虑的一种方式。

She says，The young man before sleep not playing mobile phone trouble sleeping，Is the typical psychological dependence，Such as smoking as，To a certain extent can release inner obvious or potential anxiety。Especially in the workplace middleman，Already will play before mobile phones as a way to ease the anxiety。

　　用电子产品打游戏、看故事，容易导致大脑兴奋，引起入睡困难。同时也会危害到眼睛，如果长期用手拿着保持一个姿势，还会影响颈椎、腰椎。

Use electronic products to play the game、Look at the story，Easy to cause brain excitement，Cause difficulty sleeping。At the same time also will harm to the eyes，If long-term with the hand to keep a posture，Can also affect the cervical vertebra、lumbar。

　　要想改变晚上睡觉前玩手机的习惯，最好的方法是用看书替代玩手机。

If you want to change before he goes to bed at night to play the habit of mobile phone，Best method is to use reading alternative cellphone。

　　马丽表示，如果有人每晚都玩手机，说明其已经深陷失眠状态。她不建议采用药物治疗，而是通过行为认知治疗。“对于手机控、平板控而言，只要能戒掉睡前玩会儿的习惯，失眠也会不治而愈。”马丽说。 　河南商报记者逯彦萃 实习生郭清媛

Mary said，If someone play mobile phone every night，Explain it has deep insomnia state。She is not recommended drug therapy，But through the cognitive behavioral therapy。“For mobile phone control、Plate control in，As long as can quit the habit of play before bedtime later，Insomnia will not heal。”Mary said。 The henan business reporter LuYan extraction GuoQingYuan interns