Dark circles; uneven skin tone; fine lines; sagging, oily skin; and accelerated aging have been increasingly associated with prolonged phone use at night. The topic of long-term late-night phone scrolling damaging both appearance and health has recently gained widespread attention on social media.

黑眼圈、色素沉着、细纹增多、肤色不均、皮肤松弛下垂、出油多、皮肤老化加速……你知道吗，以上这些，可能都是熬夜刷手机导致的。

1. damage / ˈdæmɪdʒ / n.（有形的）损坏，损失；v.损坏，损害（专升本词汇）

例句：The fire caused extensive damage

火灾造成了巨大的损失。——《牛津词典》

2. widespread / ˈwaɪdspred / adj. 广泛的; 普遍的; 分布广的（专升本词汇）

例句：The new laws have gained widespread acceptance.

新法律获得广泛赞同。——《牛津词典》

The effects of late-night screen use extend beyond visible signs of aging, with potential impacts on overall health. Research indicates that insufficient sleep can alter the activity of more than 700 genes, affecting a range of biological processes.

熬夜刷手机的危害不止颜值垮塌，随之而来的还有一系列健康隐患。

不仅如此，还有研究显示，睡眠不足会让700多个基因发生改变。

3. extend / ɪkˈstend / v.延伸；扩大，延长（专升本词汇）

例句：The caves extend for some 12 miles.

这些洞穴延伸约12英里。——《柯林斯英汉双解大词典》

4. impact / ˈɪmpækt / n.撞击，巨大影响; v.冲击，撞击；挤入，压紧（专升本词汇）

例句：Her speech made a profound impact on everyone

她的讲话对每个人都有深远的影响。——《牛津词典》

5. indicate / ˈɪndɪkeɪt / v.表明，标示；象征，暗示（专升本词汇）

例句：Reports from the area indicate that it was a bloodless coup.

发自该地区的各种报道表明这是一场不流血的政变。——《柯林斯英汉双解大词典》

Despite widespread awareness of the risks, many people stay up late on their phones even when exhausted. Experts identify three main factors driving this persistent late-night screen use.

很多道理我们都懂，明明晚上已经累得不行了，不少人却还是“舍不得”入睡。那么，为什么疲惫的身体敌不过清醒的手机？一起来看看“长期熬夜刷手机背后的三大套路”。

6. risk / rɪsk / n. 危险(性)，风险；vt. 冒险；冒…险（专升本词汇）

例句：There is no risk of contagion.

没有接触传染的风险。——《牛津词典》

7. identify / aɪˈdentɪfaɪ / v.认出，识别；查明，确认；发现；证明（身份）（专升本词汇）

例句：First of all we must identify the problem areas.

首先我们必须找出问题所在。——《牛津词典》

First, the battle between the body’s biological clock and sleep drive is intensified with the usage of electronic devices. While melatonin levels naturally rise at night to prepare the body for sleep, the blue light that phone and tablet screens emit strongly suppresses melatonin production.

① 生物钟与睡眠驱力的战争

晚上褪黑素分泌增加，身体开始准备入睡，但手机、平板等电子设备屏幕发出的蓝光会强烈抑制褪黑素的分泌。

Second, the deprivation of personal time during the day contributes to late-night device use. Many individuals spend their daytime hours occupied by work, chores, or other responsibilities, leaving only the quiet moments at night in bed as a period that truly feels like their own.

② 被剥夺的“自我时间”需要被补偿

手机既是剥夺睡眠的“元凶”，又成了提供心理补偿的“工具”。

不少人白天的时间被各种任务和角色所占据，只有深夜躺在床上的时刻才真正“属于自己”。

8. contribute / kənˈtrɪbjuːt / v.捐赠，捐助；做贡献；发表意见，提议（专升本词汇）

例句：Do you wish to contribute?

你想捐助吗？——《牛津词典》

9. period / ˈpɪəriəd / n.一段时间；adj.具有某个时代特征的（专升本词汇）

例句：It was a period of intense activity.  

那是活动激烈的时期。——《牛津词典》

Third, the combination of dopamine stimulation and reduced self-control creates a powerful trap. Short video platforms and social media apps are designed with infinite scrolling and unpredictable rewards, triggering frequent dopamine release with each new piece of content. This continuous stimulation often overrides daytime intentions to sleep early, leading users to succumb to immediate gratification instead.

③ 多巴胺陷阱与下降的自控力

短视频和信息流App的设计精髓就在于“无限滚动”和“不可预测的奖励”，每一次手指滑动都可能带来新鲜有趣的内容，持续触发多巴胺的释放，让人欲罢不能。

这就是为什么我们可能在白天理智地计划“今晚一定早睡”，到了晚上却轻易地向即时快感投降。

Placing fruits such as apples and oranges near the bedside can serve as a form of aromatherapy, a traditional practice that uses scents to influence physiological functions. Historical texts, including the Huangdi Neijing and Dream of the Red Chamber, have referenced this approach.

可是，放下手机还是睡不着怎么办？

据生命时报，睡不好的人床头可以放个苹果和橘子。利用味道调节生理机能的“气味疗法”由来已久，《黄帝内经》和《红楼梦》中都有过描述。

10. practice / ˈpræktɪs / n.实践，实际操作；练习；v.练习；养成……的习惯（专升本词汇）

例句：Skill comes with practice.

熟能生巧。——《牛津词典》

In addition to their fragrance, certain fruits contain natural melatonin, which may promote sleep when consumed in moderation. Clinical studies indicate that intake of melatonin-rich foods can increase melatonin levels in the blood, supporting better sleep quality.

除了闻水果的香气，一些水果含有较多的天然褪黑素，适当食用对睡眠也有一定的促进作用。

Among fruits, the richest sources of melatonin are cranberries, strawberries, goji berries, and tart cherries, especially the French Montmorency cultivar; sweet cherries contain far less.

在水果中，褪黑素含量最高的是蔓越莓、草莓、枸杞和酸樱桃——尤其是法国蒙特默伦西品种的酸樱桃；甜樱桃的褪黑素含量则要低得多。

11. contain / kənˈteɪn / v.包含，容纳；遏制，防止……蔓延；抑制（感情）（专升本词汇）

例句：Most vegetables contain fibre.

大多数蔬菜含有纤维。——《柯林斯英汉双解大词典》

Among nuts, pistachios have the highest melatonin content.

在坚果中，开心果的褪黑素含量最高。

Among mushrooms, those with relatively high melatonin content include porcini, saffron milk caps, and button mushrooms.

菌类中，含量较高的是牛肝菌、松乳菇、双孢蘑菇。

Among legumes, those with higher melatonin content include lentils and kidney beans.

豆类中，含量较高的是扁豆、芸豆等。

In addition, getting plenty of sunlight, exercising moderately, managing stress promptly, and limiting caffeine intake can all help you sleep better.

此外，多晒太阳、适度运动、及时疏解压力、控制咖啡因摄入等，同样有利于睡个好觉。

文章转自中国日报双语新闻公众号

一审一校| 莫丽娜

二审·编辑制作| 郭玉玮

三审(终 审)|汪元飞