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A little booze before bedtime might help you fall asleep faster. But various studies show that alcohol is anathema for restorative sleep. A new review paper describes just how detrimental a few drinks can be.
睡前一杯小酒能幫你更快地進入夢鄉。但各類研究表明酒精是對恢復性睡眠的“詛咒”。一份新的綜述論文闡述了睡前飲酒的種種不利。
The researchers pored over 20 studies conducted in controlled lab settings. They found a clear trend that just about any amount of alcohol alters sleep. And the effects are usually bigger with more drinks.
研究人員詳細審查了在精心控制的實驗環境下進行的20項研究。他們發現了一個明顯的趨勢：任何劑量的酒精均會改變睡眠。且劑量越多，影響越大。
Just two drinks or more cut REM sleep, which is important for memory and health. And those deep, slow-wave sleep periods are also reduced for people who have tied on more than one.
喝兩杯以上的酒會阻礙 REM 睡眠（快速動眼睡眠），而 REM 睡眠對記憶和健康很重要。并且深度、慢波睡眠階段也會因一杯以上的飲酒量而縮短。
Perhaps the most potent finding is that just a single dose of alcohol in the late evening can zap the efficacy of your z's. The paper is in the journal Alcoholism: Clinical and Experimental Research.
也許最有效的發現是，在深夜飲用一劑量的酒精會抵消睡眠的功效。這一研究結果發表在《酒精中毒：臨床與實驗研究》雜志上。
Disrupted and insufficient sleep has been linked to everything from weight gain to heart problems. Not to mention harming memory and well-being. It may be time to say goodnight to the nightcap.
睡眠中斷和不足能夠引起從體重增加到心臟病等所有問題。更別提對記憶和健康的不利影響了。也許是時候告別睡前酒了。
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