中新网3月21日电 《中国睡眠研究报告(2024)》新鲜出炉，揭示出2023年我国居民睡眠指数下降至62.61分，较去年减少了5.16分。这一数据表明，睡眠问题正在成为困扰民众的普遍现象。去年报告指出，近半数民众每晚平均睡眠时长不足8小时，这一比例达到47.55%。
为了帮助公众识别并避免睡眠误区，我们总结了以下几点：
1. 数羊并非万能：传统观念认为，睡不着时数羊有助于入眠。然而，科学研究显示，这种做法可能会增加心理压力，反而影响睡眠。
2. 牛奶并非灵药：虽然温牛奶含有色氨酸，有助于身体产生褪黑激素，但并不意味着它能神奇地治疗失眠。摄入过量牛奶可能会导致夜间频繁起夜，影响睡眠质量。
3. 电子设备的蓝光效应：睡前长时间使用手机、平板电脑等电子设备，其发出的蓝光会抑制褪黑激素的分泌，导致入睡困难。建议睡前一小时将电子设备关闭，创造一个黑暗的睡眠环境。
英文翻译内容：
Title: “Sleep Deprivation in China: Addressing Myths and Misconceptions”
Keywords: Sleep Quality, Sleep Index, Myth-Busting
News Content:
China News Service, March 21st – The newly released “China Sleep Report (2024)” indicates that the average sleep quality index for Chinese residents in 2023 has dropped to 62.61, a decrease of 5.16 points from the previous year. The report also shows that nearly half of the population sleeps less than 8 hours per night, with a percentage of 47.55%.
In order to help the public identify and avoid common sleep myths, we have compiled the following points:
1. Counting Sheep May Not Be Effective: The traditional belief that counting sheep helps you go to sleep may actually increase mental stress and disrupt sleep.
2. Milk Is Not a Cure-all: While milk contains tryptophan, which can help the body produce melatonin, it does not guarantee a cure for insomnia. Consuming too much milk can lead to frequent nighttime urination, affecting sleep quality.
3. The Blue Light Emitted by Electronic Devices: Excessive use of electronic devices such as smartphones and tablets before bedtime can suppress the production of melatonin due to the blue light they emit, making it harder to go to sleep. It is advised to turn off electronic devices an hour before bedtime to create a dark sleep environment.
【来源】http://www.chinanews.com/life/2024/03-21/10184085.shtml
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