这样的睡姿最毁腰？
这样的睡姿最毁腰？
阅读原文
今天，微博博主 @骨科田主任 的视频指出两种「毁腰」的睡姿引发热议。
无注释原文：
Getting your body into the proper sleep position is one of the best things you can do for your health. But we are, above all, creatures of habit, and changing the bedtime posture you’ve held for much of your life isn’t easy. If you can do it, though, it may well lead to dramatic improvements in not only sleep quality but also your overall health.
Here are five good reasons to change your sleep position.
- Consider side-sleeping if you snore
Side-sleeping can actually save your life if you’ve got severe sleep apnea, said Arie Oksenberg, PhD, director of the Sleep Disorders Unit at Loewenstein Hospital in Raanana, Israel.
When you sleep on your stomach or back, gravity works against you by compressing your airways. This is one of the prime causes of snoring, but it also leads to all sorts of other sleep issues. This is one reason why the best way to sleep is floating in midair. Astronauts consistently report decreases in both respiratory interruptions and snoring during compression-free, weightless slumber.
That’s why Oksenberg strongly recommends that people with breathing problems, like sleep apnea, learn to sleep on their sides. According to a 2014 paper Oksenberg co-wrote for the Journal of Sleep Research, patients who slept on their sides reduced or even eliminated the number of times their breathing was compromised during sleep. (Approximately 38,000 people in the US die annually from heart disease with sleep apnea as a complicating factor, reports the American Sleep Apnea Association.)
- Consider back-sleeping if you have shoulder or back pain
If you’ve got muscular or skeletal discomfort but don’t have breathing issues, back-sleeping may be your best option. Assuming you have a supportive mattress, back-sleeping can promote better spinal alignment—helpful for folks with disc or vertebrae issues—and reduce pressure on injured limbs. People with a torn rotator cuff often wake up in the middle of the night when side-sleeping, since your body weight concentrates on a single pressure point, causing pain.
- Consider left-side-sleeping if you have acid reflux or heartburn
If you’ve got gut problems, experts say the best way to sleep is often on your left side. That’s because the digestive system isn’t centered in your body, and sleeping on your left side allows a less-obstructed pathway as food you’ve eaten works its way through your gut. Stomach acid is less likely to bubble back up your throat when you’re sleeping on your left side. Back-sleeping is also an option for acid reflux, but you’ll need to arrange your pillows to gently elevate your head above your tummy.
- Consider side-sleeping if you have high blood pressure
There’s a promising amount of evidence that getting a person to shift from stomach-sleeping or back-sleeping to side-sleeping can result in lower blood pressure. During a recent study, Oksenberg said, “We took 24-hour blood-pressure data, and the results were that both people with normal and high blood pressure showed decreases” after sleep-positioning therapy. (Oksenberg added that the connection between sleep and blood pressure is fairly well established, though the reason for that connection is still poorly understood.)
- Consider side-sleeping if you’re young and have no problems at all
Given the benefits of proper sleep positioning, if you’re a stomach-sleeper, it probably pays to work on your sleep posture while you’re young. “It makes sense to learn to sleep on your side now so you can avoid development of problems that increase with age and weight gain,” Oksenberg said.
It’s not necessarily that young people will benefit immediately from side-sleeping. But they’ll reap the dividends later in life by training themselves early.
含注释全文：
Getting your body into the proper sleep position is one of the best things you can do for your health. But we are, above all, creatures of habit, and changing the bedtime posture you’ve held for much of your life isn’t easy. If you can do it, though, it may well lead to dramatic improvements in not only sleep quality but also your overall health.
Translate:
让你的身体保持恰当的睡姿是你能为健康做的最好的事情之一。但是，最重要的是，我们人是习惯性生物，改变你一生中大部分时间保持的睡姿并不容易。然而，如果你能做到这一点，它很可能不仅会显著改善睡眠质量，还会显著改善你的整体健康。
| word | US | explanation | example |
|---|---|---|---|
| creatures | |||
| posture | |||
| dramatic |
Here are five good reasons to change your sleep position.
1. Consider side-sleeping if you snore
Side-sleeping can actually save your life if you’ve got severe sleep apnea, said Arie Oksenberg, PhD, director of the Sleep Disorders Unit at Loewenstein Hospital in Raanana, Israel.
Translate:
这里有五个改变睡姿的好理由。
如果你打鼾，考虑侧卧睡
如果你患有严重的睡眠呼吸暂停症，侧睡实际上可以挽救你的生命，以色列（Israel）赖阿南纳（Raanana）罗文斯坦医院睡眠障碍科主任阿里·奥克森伯格（Arie Oksenberg）博士说。
| word | US | explanation | example |
|---|---|---|---|
| snore | |||
| apnea | |||
| disorder |
When you sleep on your stomach or back, gravity works against you by compressing your airways. This is one of the prime causes of snoring, but it also leads to all sorts of other sleep issues. This is one reason why the best way to sleep is floating in midair. Astronauts consistently report decreases in both respiratory interruptions and snoring during compression-free, weightless slumber.
Translate:
当你俯卧或仰卧睡觉时，重力会压迫你的呼吸道，对你不利。这是打鼾的主要原因之一，但也会导致各种其他睡眠问题。这就是为什么最好的睡眠方式是漂浮在半空中的原因之一。宇航员一直报告说，在无压、失重的睡眠中，呼吸中断和打鼾都会减少。
| word | US | explanation | example |
|---|---|---|---|
| gravity | |||
| airways | |||
| astronaut | |||
| respiratory | |||
| slumber |
That’s why Oksenberg strongly recommends that people with breathing problems, like sleep apnea, learn to sleep on their sides. According to a 2014 paper Oksenberg co-wrote for the Journal of Sleep Research, patients who slept on their sides reduced or even eliminated the number of times their breathing was compromised during sleep. (Approximately 38,000 people in the US die annually from heart disease with sleep apnea as a complicating factor, reports the American Sleep Apnea Association.)
Translate:
这就是为什么奥克森伯格强烈建议有呼吸问题的人，比如睡眠呼吸暂停症患者，学会侧卧睡觉。根据2014年奥克森伯格与他人共同撰写发表在《睡眠研究杂志》上的一篇论文，侧卧睡觉的患者减少甚至消除了睡眠期间呼吸受到影响的次数。（据美国睡眠呼吸暂停协会报告，美国每年约有3.8万人死于心脏病，而睡眠呼吸暂停症是一个并发因素。）
| word | US | explanation | example |
|---|---|---|---|
| compromise | |||
| complicating |
2. Consider back-sleeping if you have shoulder or back pain
If you’ve got muscular or skeletal discomfort but don’t have breathing issues, back-sleeping may be your best option. Assuming you have a supportive mattress, back-sleeping can promote better spinal alignment—helpful for folks with disc or vertebrae issues—and reduce pressure on injured limbs. People with a torn rotator cuff often wake up in the middle of the night when side-sleeping, since your body weight concentrates on a single pressure point, causing pain.
Translate:
如果你肩痛或背痛，考虑仰卧睡
如果你有肌肉或骨骼不适，但没有呼吸问题，仰卧睡觉可能是你最好的选择。假设你有一个支撑性床垫，仰卧睡觉可以促进更好的脊柱排列——对有椎间盘或椎骨问题的人有帮助——并减轻对受伤肢体的压力。肩袖撕裂（torn rotator cuff）的人经常在半夜侧睡时醒来，因为你的体重集中在一个压力点，会导致疼痛。
| word | US | explanation | example |
|---|---|---|---|
| muscular | |||
| skeletal | |||
| assume | |||
| mattress | |||
| spinal | |||
| alignment | |||
| folk | |||
| vertebrae | |||
| limb | |||
| torn | |||
| rotator | |||
| cuff |
Consider left-side-sleeping if you have acid reflux or heartburn
If you’ve got gut problems, experts say the best way to sleep is often on your left side. That’s because the digestive system isn’t centered in your body, and sleeping on your left side allows a less-obstructed pathway as food you’ve eaten works its way through your gut. Stomach acid is less likely to bubble back up your throat when you’re sleeping on your left side. Back-sleeping is also an option for acid reflux, but you’ll need to arrange your pillows to gently elevate your head above your tummy.
Translate:
如果你有胃酸倒流或胃灼热，可以考虑左侧卧睡
专家说，如果你有肠道问题，最好的睡眠方式通常是左侧卧。这是因为消化系统不在你身体的中心，当你吃的食物通过你的肠道时，左侧卧睡可以减少堵塞。左侧卧睡时，胃酸不太可能回流到喉咙里。仰卧睡也是防止胃酸倒流的一种选择，但是你需要准备枕头，轻轻地将头抬高于肚子。
| word | US | explanation | example |
|---|---|---|---|
| acid | |||
| reflux | |||
| gut | |||
| obstruct | |||
| pathway | |||
| bubble | |||
| arrange | |||
| pillow | |||
| elevate |
4. Consider side-sleeping if you have high blood pressure
There’s a promising amount of evidence that getting a person to shift from stomach-sleeping or back-sleeping to side-sleeping can result in lower blood pressure. During a recent study, Oksenberg said, “We took 24-hour blood-pressure data, and the results were that both people with normal and high blood pressure showed decreases” after sleep-positioning therapy. (Oksenberg added that the connection between sleep and blood pressure is fairly well established, though the reason for that connection is still poorly understood.)
Translate:
如果你有高血压，考虑侧卧睡
有大量证据表明，让一个人从俯卧或仰卧转为侧卧睡可以降低血压。在最近的一项研究中，奥克森伯格说，“我们采集了24小时的血压数据，结果是正常和高血压的人在接受睡姿疗法后血压都有所下降。”（奥克森伯格补充说，睡眠和血压之间的联系已经得到公认，尽管这种联系的原因仍然知之甚少。）
| word | US | explanation | example |
|---|---|---|---|
| therapy |
5. Consider side-sleeping if you’re young and have no problems at all
Given the benefits of proper sleep positioning, if you’re a stomach-sleeper, it probably pays to work on your sleep posture while you’re young. “It makes sense to learn to sleep on your side now so you can avoid development of problems that increase with age and weight gain,” Oksenberg said.
Translate:
如果你年轻，没有任何问题，考虑侧卧睡
考虑到正确睡姿的好处，如果你是一个俯卧睡的人，趁年轻时改善你的睡姿可能是值得的。奥克森伯格说：“现在学会侧卧睡是有意义的，这样你就可以避免随着年龄和体重增加而出现的问题。”
| word | US | explanation | example |
|---|
It’s not necessarily that young people will benefit immediately from side-sleeping. But they’ll reap the dividends later in life by training themselves early.
Translate:
年轻人不一定会立即从侧卧睡中受益。但是通过早期练习，他们会在以后的生活中获得好处。
| word | US | explanation | example |
|---|---|---|---|
| reap | |||
| dividend |