夜深人静，当你下决心“睡觉了”爬上床，到你真正入睡，这中间需要多少时间？

night,When you are determined to"Go to bed"Went to bed,You really go to sleep,This need how much time in the middle?

　　小林的答案是“至少2个小时以上”。不是因为她失眠，而是她每天睡觉前都要忍不住地刷手机、刷平板，说是“睡觉”，只是把聊QQ从挂电脑变成挂手机接着聊，刷微博，只是从坐着刷变成躺着刷，要么就是捧着IPAD玩游戏，看小说……手机和IPAD就像长在了她手上，已经到了每天不这样就没法睡觉的地步，可是越看越兴奋，越刷越不想睡。

Xiao Lin is the answer"At least more than 2 hours".Not because of her insomnia,But her before I go to bed every day can't help but to brush a mobile phone/Brush a tablet,say"Go to bed",Just hang QQ chat from computer to phone chat,Brush micro bo,Just from sitting down, brush brush into a lie,Or holding the IPAD play games,Reading a novel...Mobile phones and IPAD as long in her hand,Has come to the point where they couldn't sleep every day,But more see more excited,The brush the don't want to sleep.

　　美食畅销书作家、美食节目主持人文怡几天前发了一条微博：“我想发起一个在不太健康的生活方式中，稍微为自己的健康做点儿啥的倡议，你愿意参加么？那奏(就)是——睡前1小时，远离手机和微博！能做到者，签名，转走，每天晚上提醒下自己，我也会每天提醒大家，就酱(这样)。”

Food best-selling author/Food show host human grace a few days ago sent a microblog:"I'd like to initiate a in less healthy way of life,A little for their health do something what initiative,Would you like to join?The play(it)Is -- 1 hour before bedtime,Apart from the mobile phone and twitter!Who can do it,The signature,Turn away,Remind yourself every night,I will remind you every day,sauce(such)."

　　这条微博随即被转发了上千次，网友们纷纷说：“转走，可是真的好难做到啊！”“最夸张的有一次上床后刷手机刷了5个小时……”

This tweet was forwarded thousands of times,Netizens have said:"Turn away,But really good hard ah!""The most exaggerated once went to brush brush mobile phone after 5 hours..."

　　就在之前，另一条热门微博也被网友们热转，这条心理微博郑重告诫网友：“手机以及平板电脑的光照，加上拖延睡觉所带来的个人控制感的丧失容易引发抑郁情绪。”

In the before,Another popular microblogs was also netizens turn hot,The psychological solemnly warned weibo users:"Mobile phones and tablets of light,Plus sleep delay caused by the loss of personal control is easy to cause depression."

　　昨天，记者采访了南京阳光心理咨询中心专家咨询师李培忠。他认同这种说法：“为什么看书越看越想睡，刷手机却越来越兴奋？这是有原因的。”

yesterday,Reporters interviewed the nanjing sun expert consultants Li Peizhong counseling center.He agree with this statement:"Why read more read more want to sleep,Brush mobile phones are becoming more and more excited?This is for a reason."

倡议“弃刷”，真的做不到啊 initiative"Abandon brush",Really can't do it

　　小林就是典型的“睡前拖延”。她睡觉前一定要把手机放在枕头旁边，伸手就够得着的地方，房间灯一关，手机屏就要亮，否则她就不知道怎么睡觉。“要是直接上床睡觉，手机或者IPAD不在手上，我就难受。”那睡前拿着手机干啥呢？“刷微博，至少刷几十页，不刷不满足。聊QQ，在Q群窥屏，要么看网络小说，要是碰到特别好看的，能一直看到凌晨三点。”因为天天夜里看手机，小林第二天眼睛总是很干燥，累，风吹还会流眼泪，但她就是放不下手机，早上醒来，手机常常压在她身体底下。她说现在已经把上床时间提前到晚上9点半了，“因为9点半上床意味着我起码12点的时候能睡觉……”

Xiao Lin is typical"Delay before sleep".She must put phone on his pillow before you go to sleep,Hand can reach,A closed room lamp,Mobile phone screen will be bright,Otherwise she will not know how to sleep."If you go to bed directly,Mobile phone or IPAD is not in the hand,I was sad."The bed with a mobile phone what?"Brush micro bo,Brush at least dozens of pages,Don't brush don't meet.QQ chat,In the qq group of peep screen,Or see network novel,If encounter particularly good-looking,Can always see three in the morning."Because every night watching mobile phone,Xiao Lin on the second day is always very dry eyes,tired,The wind will shed tears,But she is not put mobile phone,Wake up in the morning,Mobile phones often pressed under her body.She said it has taken the time to go to bed early to night at half past nine,"Because to go to bed at half past nine means that I at least 12 points to sleep..."

　　“睡前拖延症已经很严重啦！”和小林一模一样情况的人多了。文怡发出那条倡议微博后，一位网友说：“昨儿就开始执行，但是，没电脑没IPAD，不知道干点啥好啊，于是，今天中午把kindle翻出来了，自我安慰一下，虽然也是电子产品，好歹看图没浪费时间……”另一位网友无奈地说：“第一天，没做到。第二天，还是没做到。继续加油。”网友们都留言说，自从玩了手机和微博之后，睡觉时间往后延了至少一个小时，“早想这样做了，刷微博刷得没时间看书。但是实行两天下来发现做到真的好难。”有网友干脆放弃了：“响应不了，舍不得早睡。可以远离手机和微博，但一定要有IPAD。”

"Before going to bed has become a serious procrastination!"And Lin many identical situation.The initiative after the weibo Wen Yi,A netizen said:"Yesterday began to perform,but,No computer no IPAD,Don't know what to do,so,Turn the kindle at noon today,Comfort myself,Although is electronic products,Somehow the picture didn't waste time..."Another netizen said helplessly:"The first day,Don't do it.The second day,Still didn't do it.Continue refueling."Netizens have said,Since playing the mobile phone and twitter,Sleep time delayed for at least an hour,"Want to do it earlier,Brush brush weibo don't have time to read a book.But the two days down to find it really good."Some netizens simply gave up:"In response to the,To go to bed early.Can be away from phones and weibo,But must have the IPAD."

　　有瘾不是一两天，到底怎么办？网友们也给出了对策：“我把手机换成不是智能的了，睡前看书。”“看电视吧，可以慢慢安静下来，等到差不多就会关掉电视，不久就和周公在下棋了！”“手机今天晚上不带进卧室了。” 一位网友狠狠地说：“用最原始的手机，只有打电话和发短信功能。我9点半就睡觉，有人耗到12点睡，想想这2个半小时的时间你为国家做贡献了么。如果没有，那就为你自己做点贡献吧。”

Addicted is not a day or two,What to do?Netizens also gives countermeasures:"I change the phone is not smart,Read a book before sleeping.""Watch TV with,Can slowly quiet down,Wait until almost will turn off the TV,Soon and the duke of zhou in playing chess!""Mobile phone is not brought into the bedroom tonight." A netizen said bitterly:"In the most original phone,Only the function of calling and texting.I went to bed at half past nine,People consumption to 12 points to sleep,Think of this two and a half hour of time you contribute to country yet.If there is no,Contribute for yourself."

拖延睡觉容易引发抑郁？ Delay the sleeping prone to depression?

　　来自果壳的一条长微博对此做了探讨，这条微博也在网上热传。这条微博称，这样的一种行为其实是拖延行为的一种，只不过代价会更高一些。从生理上说，晚睡对身体健康不利，并且有一些研究表明，手机以及平板电脑的光照，加上拖延睡觉所带来的个人控制感的丧失容易引发抑郁情绪。

A long weibo from shells do is discussed,This article micro bo also heat transfer on the Internet.This article micro bo said,Such a behavior is actually a form of procrastination,But the price will be higher.In physiological,Late sleep bad for health,And some studies have shown that,Mobile phones and tablets of light,Plus sleep delay caused by the loss of personal control is easy to cause depression.

　　昨天，南京阳光心理咨询中心专家咨询师李培忠在接受采访时告诉记者，这种说法有一定道理。因为睡觉前总是忍不住刷电脑、刷手机，上瘾，是一种自控能力的丧失。从某种程度说，如果本身想睡觉，又控制不住要一直刷手机，不能控制自己的行为，会对自己失望、自责，处在一种“应该睡觉”和“不能放下手机、电脑”的冲突矛盾中，会造成内心的搅动。时间长了会形成一定的情绪影响。

yesterday,Nanjing sun counseling center expert consultant Li Peizhong told reporters in an interview,This argument has some truth.Because before sleeping, I always cannot help to brush a computer/Brush a mobile phone,addiction,Is a loss of self-control.Said from some kind of degree,If you want to sleep in itself,Always brush control cell phone again,Can't control their own behavior,Will be disappointed in myself/Blame yourself,In a"Should be sleeping"and"Can't put down the phone/The computer"In the conflict,Will cause the inner stirring.After a long time will form a certain emotional impact.

　　“有‘刷控’的人往往在生活中离不开手机，要体验自己的存在感，被社会关注的感觉。潜意识里是一种对社会交往的需要，尤其是一些在现实生活中不能充分得到社交满足的人更会如此。”李培忠对记者表示，虽然没有网瘾那么严重，但它也是生活中有所缺失的一种体现，很多孤独感强烈的人，现实生活中的关系交往没有达到完美期待的程度，所以对网络有强烈的社交依赖。

"There are‘Brush charged with’People often cannot leave a mobile phone in your life,To experience his presence,Attention by the society.Subconscious is a need for social interaction,Especially some in real life is not fully get social people meet."Li Peizhong told reporters,Although not as serious addiction,But it also is a life lacking a kind of embodiment,A lot of strong loneliness,The relations in real life is not perfect look forward to,So the network has a strong social dependence.

为什么看书犯困，刷手机兴奋？ Why read nod off,Brush mobile excited?

　　小林不明白的是为什么她看书就可以很快犯困，但是刷手机却越刷越精神，完全把自己刷成了“战斗机”？

Xiao Lin don't understand is why she is reading a book will soon be sleepy,But the brush the spirit brush mobile phone,Painted himself completely"fighter"?

　　为什么读书可以促进睡眠而刷网页反而危害睡眠？来自果壳的长微博对此解释说，这两者都是信息的载体，他们之间的区别在于注意力。读书需要专注，需要思考和深层的加工，运行的大脑系统比较少，比较深入，容易感觉疲累，容易入睡。相反，上网特别是刷微博等行为是需要分散注意力的，从一个话题蹦到另一个话题，很多脑区都激活，但是加工都比较浅，不容易累，时间过得也快，不容易入睡。“从开始入睡到进入到睡眠的第一阶段需要一定的时间，在这个过程中伴随着心律、血压降低，大脑中很多运行的系统开始降低运行速率，而负责睡眠的大脑部分开始工作。从清醒到入睡所需要的时间个人之间的差异比较大，比如很多存在注意力和情绪问题的人入睡所花费的时间要长一些。想象你大脑里有两个小人，一个是执行其他功能的A，另一个是执行睡眠功能的B。他们之间存在着相互抑制的关系，在睡觉前A越兴奋，B的工作越难做，越难以入睡！很多人在上床前也是在玩手机或者平板电脑，A处于一个会比较兴奋的状态，终于良心发现决定上床后，发现自己很难入睡，如何打发无聊的时间——继续玩手机和上网。这样就形成一个恶性循环，越玩越难以入睡，越睡不着越玩。”

Why study can promote sleep, brush page instead of the hazards?Long weibo from shells are explained,Both are the carrier of information,The difference between them lies in the attention.Need to focus on reading,Need to think about and deep processing,Run less brain system,Be thorough,Easy to feel tired,Easy to fall asleep.instead,Surf the Internet especially brush, due to the distraction from the weibo, etc,Jumping from one topic to another topic,Many brain areas are activated,But processing are relatively shallow,It is not easy to tired,Time is flies,It is not easy to fall asleep."From the beginning to sleep to sleep into the first stage requires a certain amount of time,In this process is accompanied by the rhythm of the heart/Lower blood pressure,Many operating systems in the brain began to reduce the operation rate,And the part of the brain that is responsible for the sleep began to work.From sober to sleep have a larger difference between the time required to people,Like a lot of attention and emotion problems people to sleep the time it takes longer.Imagine you have two SIMS in the brain,A is A, perform other functions,Another is the sleep function of B.They there are reciprocal inhibition between relations,A, the more excited before bed,B work harder to do,The more difficult to fall asleep!Many people are playing with mobile phone or a tablet before going to bed,A is in A state of A will be more excited,Finally conscience found after the decision to go to bed,Found it difficult to sleep,How to send boring time, continue to play mobile phones and the Internet.Thus forming a vicious circle,Play more and more difficult to fall asleep,More sleep more to play."

　　李培忠也认同这种说法。他告诉记者，书是单向沟通的，没有回复，但手机、平板电脑是有互动、有回应的，比书更具有生动和切身的社会交往功能，所以能调动人的脑神经越来越兴奋，而不是像看书那样，越看会越沉静下来，进入一种倦怠的状态。

Li Peizhong also agree with this statement.He told the reporters,The book is a one-way communication,Didn't respond,But a mobile phone/Tablets are interactive/Have a response,Than the book is more vivid and vital social intercourse function,So can mobilize people's brain is more and more excited,Rather like reading a book,The watch will be the calm down,Into a state of burnout.

　　那上了瘾怎么办呢？李培忠建议说，不要将手机和电脑带上床，睡前把手机放在自己看不到、够不着的地方，首先改变手里必须要拿着手机的习惯。而且自我暗示很管用，白天还没睡觉时做个决定，告诉自己晚上几点必须把手机关掉，另外把注意力更多地放在白天的现实生活，让生活更丰富和充实，满足自己的社会交往需求。可以选择读书或者其他促进睡眠的方式消磨时间，来替代刷手机，看看杂志，听听音乐，放空脑子，都是不错的办法。(记者 姚媛媛)

The addicted?Li Peizhong suggested,Do not carry cell phones and computers to go to bed,Before put the cell phone can't see myself/Can't reach the place,First of all change must be the habit of holding a cell phone in his hand.And self-talk is very useful,Haven't slept by day when making a decision,Tell yourself at night what time must turn off the phone,Another focus is more on the day of real life,Let the life more rich and colorful,Satisfy their social needs.Can choose reading or other ways to spend time to promote sleep,To replace the brush a mobile phone,Look at the magazine,Listen to the music,Empty mind,It is right way.(The reporter Yao Yuanyuan)