苹果手机新推出的夜间模式有助于睡眠？

很多人都是睡前手机控。但专家却说，手机屏幕背光会对人们的睡眠质量产生影响。针对这一问题，iOS安卓纷纷出招、努力改进系统。可是，真的有用吗？

Can Apple's new Night Shift setting help you sleep?

苹果手机新推出的夜间模式有助于睡眠？

We carry our phones everywhere -- to meetings, the bathroom, the playground. And at the end of the day, we bring them into our beds where we make long, meaningful eye contact with their brilliant back-lit screens. Unfortunately, those tender moments may actually damage our sleep patterns and have a negative impact on our health (and probably a few marriages).

我们到哪儿都不忘带上手机——去开会，去洗手间，去操场。在一天即将结束的时候，我们将手机带到床上，并与它的智能背光进行着有意义的长期亲密接触。不幸的是，这些温情的时刻可能实际上会破坏我们的睡眠模式，并对我们的健康产生负面影响（当然可能还有一些人的婚姻）。

Apple this week released a new setting called Night Shift for the latest version of its mobile operating system, iOS 9.3. Night Shift changes the colors of an iPhone or iPad screen to the warmer end of the spectrum, lessening the amount of blue light. The blue light has been shown to disrupt the natural production of melatonin, a hormone produced in the evening that tells our bodies it's time to go to sleep.

在本周，苹果公司为最新的手机操作系统iOS 9.3发布了一个新的场景模式——夜间模式。夜间模式让苹果手机和iPad的屏幕色调更接近光谱中暖色的一端、减少了蓝光的光强。研究表明，蓝光容易阻止人体内褪黑素的产生。褪黑素在晚上产生，这种激素负责告诉我们的身体，到该睡觉的时候了。

The result looks like an overzealous Instagram filter, but the screen is still readable. Google (GOOG) is also testing a built-in night mode for its next version of Android. But researchers say these settings aren't exactly an easy fix.

这个调整就相当于是加了个过于强烈的Instagram滤镜，但是屏幕仍然是可以看清楚的。谷歌也一样在为它的下一版安卓系统内测一个内置的夜晚模式。不过研究者们说这样的设置并不完全是一个简单的修复。

The new setting is in response to a number of recent studies that found that looking at back-lit displays can make it harder to fall asleep. They've also shown that excessive screen time before bed can lead to sleep deprivation, which has been linked to things like obesity and heart disease.

这个新的模式主要还是针对最近的一些研究而做出的调整。这些研究表明，盯着手机屏幕背光可能让人更难以入睡。他们还表明，睡前长时间面对屏幕可能导致失眠，由此进一步导致肥胖、心脏病等状况。

Researchers haven't yet studied the impact of these types of settings. Dr. Mariana Figueiro, a researcher at Rensselaer Polytechnic Institute who studies the impact of screens on sleep, says she has done some calculations on similar apps.

研究者们还没有研究过这些模式的影响。美国伦斯勒理工学院研究屏幕对睡眠影响的玛丽娜×菲格罗阿教授说，她在一些相似的应用中做过一些计算。

"The idea is good, but it is not just about color. The intensity matters too, so color needs to be shifted and intensity needs to dropped," said Figueiro. "But these options are better than nothing."

“这个想法是好的，但是影响睡眠的因素不仅仅是屏幕的颜色。光强也很重要，屏幕颜色要调整，光强也应该减弱一些”，菲格罗阿说。“有这些可以选择的场景总比什么都没有要好”。

You can manually adjust your screen's brightness, which also impacts melatonin production. Figuerio also recommends reversing the polarity, so that the screen shows white text on a black background, or holding the screen further away to reduce the amount of light reaching the eye.

你可以手动调整你的屏幕亮度——它也会影响褪黑素的产生。菲格罗阿同样推荐反转色调，让屏幕变成白色文字黑色背景；或者让屏幕离眼睛远一些，这样可以减少眼睛接触到的光强。

If you must look at your phone at night, by all means try these new settings. But the best solution is to leave your device outside the bedroom and picking up a paper book.

如果你必须要在晚上看手机的话，无论如何也要试试这些新的模式。当然，最好的解决方案是把手机留在卧室之外，用一本纸书取而代之。 西城同学觉得，睡前还是少刷点儿手机比较好。据说刷手机会让人产生焦虑感，也不容易睡踏实。既然这样，不如改善一下睡前的习惯、也省点儿电啦。

本文作者：忘忧草爱西城@英语流利说

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