这样的睡姿最毁腰？

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。

那么，什么样的睡姿比较健康呢？

无注释原文：

 Discover Your Ideal Sleep Position—Then, Train Your Body to Use It

The New York Times

MARCH 20, 2020

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.

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.

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.)

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.

3. 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.

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.)

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.

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.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Discover Your Ideal Sleep Position—Then, Train Your Body to Use It

The New York Times

MARCH 20, 2020

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.

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。

表示“墨守成规的人；生活极有规律的人”，英文解释为“someone who always does the same thing in the same way”举个🌰：

He is such a creature of habit - he always has to study English at bedtime.

他生活极有规律——睡前总要学英语。

posture表示“姿态，仪态；姿势”，英文解释为“the way in which someone usually holds their shoulders, neck, and back, or a particular position in which someone stands, sits, etc.”举个🌰：

She's got very good/bad posture.

她仪态优美/极不优美。

区分：

📍position表示“（坐、立的）姿态，姿势；放置方式”，英文解释为“the way in which sb is sitting or standing, or the way in which sth is arranged”

Here are five good reasons to change your sleep position.

这里有五个改变睡姿的好理由。

1. Consider side-sleeping if you snore 如果你打鼾，考虑侧卧睡

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.

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。

snore可以作动词，也可以作名词，表示“打呼噜，打鼾”，英文解释为“to breathe in a very noisy way while you are sleeping”举个🌰：

Sometimes my husband snores so loudly, it keeps me awake at night.

有时候我丈夫打鼾太响，弄得我整夜无法入睡。

sleep apnoea /ˈæp.ni.ə/ 也拼作sleep apnoea，表示“睡眠中呼吸暂停”，英文解释为“a medical condition in which someone stops breathing for a short time when sleeping”。睡眠呼吸暂停（又译作睡眠呼吸中止症或睡眠窒息症）是一种在睡眠期间，暂停呼吸或呼吸减弱症状导致的睡眠紊乱。

1）表示“混乱，凌乱，杂乱无章”，英文解释为“a state of untidiness or lack of organization”举个🌰：

The whole office was in a state of disorder.

整个办公室里凌乱不堪。

2）表示“失调，紊乱”，英文解释为“an illness of the mind or body”如：a blood disorder 血液失调。

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.

compress /kəmˈpres/ 表示“压缩；压紧”，英文解释为“to press something into a smaller space”举个🌰：

Firmly compress the soil in the pot so that the plant is secure.

把盆里的土压实使植株固定。

respiratory /ˈrɛspərətərɪ/ 表示“呼吸的”，英文解释为“connected with breathing”，如：the respiratory system 呼吸系统，respiratory diseases 呼吸道疾病。

interruption /ˌɪn.təˈrʌp.ʃən/ 表示“打断；短暂中止”，英文解释为“an occasion when someone or something stops something from happening for a short period”如：a brief interruption 短暂的中断。

slumber /ˈslʌm.bər/ 表示“睡觉，睡眠”，相当于“sleep”举个🌰：

I fell into a gentle slumber.

我甜甜地睡去。

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.)

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。）

表示“排除；消除；清除”，英文解释为“to remove or take away someone or something”举个🌰：

A move towards healthy eating could help eliminate heart disease.

养成健康的饮食习惯有助于消除心脏病诱因。

compromise /ˈkɒm.prə.maɪz/ 1）表示“妥协；折中；让步；和解”，英文解释为“an agreement in an argument in which the people involved reduce their demands or change their opinion in order to agree”举个🌰：

Let's compromise at/on ¥10.

我们就来个折中价10元。

2）表示“损害，伤害，危及”，英文解释为“to risk having a harmful effect on something”举个🌰：

We would never compromise the safety of our passengers.

我们永远不会做有损乘客安全的事。

区分：

2. Consider back-sleeping if you have shoulder or back pain 如果你肩痛或背痛，考虑仰卧睡

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.

mattress /ˈmæt.rəs/ 表示“床垫，褥垫”，英文解释为“the part of a bed, made of a strong cloth cover filled with firm material, that makes the bed comfortable to lie on”

disc /dɪsk/ 表示“椎间盘”，英文解释为“a small piece of cartilage (= strong body tissue that stretches) between the bones in your back”

vertebra /ˈvɜː.tɪ.brə/ 表示“脊椎骨；椎骨”，英文解释为“one of the small bones that form the spine (= back bone)”

limb /lɪm/ 表示“肢体；树枝，树杈”，英文解释为“an arm or leg of a person or animal”举个🌰：

The accident victims mostly had injuries to their lower limbs (= legs).

事故受害者大多腿上都有伤。

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。

acid reflux /ˌæs.ɪd ˈriː.flʌks/ 表示“酸逆流”，英文解释为“a condition in which stomach acid comes up from the stomach to the oesophagus and causes damage to the lining of the gastrointestinal tract”举个🌰：

Mild cases of heartburn and acid reflux can be treated by simple lifestyle changes.

心口灼热和酸水倒流这些症状在不严重的时候都可以通过改变生活方式缓解。

heartburn /ˈhɑːt.bɜːn/ 表示“（消化不良引起的）胃灼热，烧心”，英文解释为“a painful burning feeling in the lower chest caused by the stomach not digesting food correctly”

digestive /daɪˈdʒes.tɪv/ 表示“消化的”，英文解释为“relating to the digestion of food”如：the digestive process 消化过程。

tummy /ˈtʌm.i/ 表示“胃，肚子”，英文解释为“the stomach, or the lower front part of the body”如：a tummy ache 肚子痛。

4. Consider side-sleeping if you have high blood pressure 如果你有高血压，考虑侧卧睡

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.)

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。）

well established /ˌwel ɪˈstæb.lɪʃt/ 表示“得到确认的；公认的”，英文解释为“having a recognized position, or being generally known about”举个🌰：

The rules, though not written down, are fairly well established.

那些规则虽然没有写下来，却是得到公认的。

5. Consider side-sleeping if you’re young and have no problems at all 如果你年轻，没有任何问题，考虑侧卧睡

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.

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。”

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.

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。

reap /riːp/ 表示“收割，收获；获得”，英文解释为“to cut and collect a grain crop”

📍reap the benefit, reward, etc.表示“得到收益/报酬等”，英文解释为“to get something good as a result of your own actions”举个🌰：

She studied every evening and reaped the benefit at exam time.

她每天晚上都坚持学习，考试时受益匪浅。

📍reap what you have sown表示“种瓜得瓜，种豆得豆；善有善报，恶有恶报”，英文解释为“to win or lose as a result of something you did in the past”

dividend /ˈdɪv.ɪ.dend/ 表示“红利，股息”，英文解释为“(a part of) the profit of a company that is paid to the people who own shares in it”举个🌰：

Dividends will be sent to shareholders.

红利将被派发给股东。

- 今日盘点 -

creature of habit

posture

snore

sleep apnoea

disorder

gravity

compress

airway

prime

respiratory

interruption

slumber

eliminate

compromise

muscular

skeletal

mattress

spinal

alignment

disc

vertebra

limb

concentrate

acid reflux

heartburn

gut

digestive

obstruct

elevate

tummy

well established

reap

dividend

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