什么是最佳睡眠姿势？
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 什么是最佳睡眠姿势？ 中文 | 5:10 |
| P2 | 什么是最佳睡眠姿势？ 英文 | 5:11 |
| P3 | 什么是最佳睡眠姿势？ 无字幕 | 5:10 |
P1 · 什么是最佳睡眠姿势？ p01 中文 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:07 | In the 1970s, psychoanalyst Samuel Dunkel proposed a curious, albeit almost completely | 20世纪70年代,心理分析家塞缪尔·邓克尔提出一个好奇,尽管几乎完全 |
| 0:14 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 0:20 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 0:26 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 0:31 | While Dunkel's ideas lack any definitive proof, how we sleep can impact our health. | 虽然邓克尔的想法缺乏任何确凿的证据,但我们的睡眠会如何影响我们的健康. |
| 0:38 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 0:41 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 0:44 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 0:49 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 0:55 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
展开字幕全文（70 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In the 1970s, psychoanalyst Samuel Dunkel proposed a curious, albeit almost completely | 20世纪70年代,心理分析家塞缪尔·邓克尔提出一个好奇,尽管几乎完全 |
| 2 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 3 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 4 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 5 | While Dunkel's ideas lack any definitive proof, how we sleep can impact our health. | 虽然邓克尔的想法缺乏任何确凿的证据,但我们的睡眠会如何影响我们的健康. |
| 6 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 7 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 8 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 9 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 10 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
| 11 | Until the age of one, it is recommended that babies sleep on their backs | 一岁之前,建议婴儿睡觉 |
| 12 | to lower their risk of choking and suffocation. | 降低他们窒息和窒息的风险。 |
| 13 | As young children, we start to move around more in our sleep, | 作为年幼的孩子,我们开始在睡眠中多移动, |
| 14 | usually ending up on our sides and backs. | 通常最后在我们身边和背后。 |
| 15 | And this tendency to avoid sleeping on our stomachs only grows with age. | 而这种避免睡在胃上的趋势只会随着年龄的增长而增长. |
| 16 | By adulthood, most people prefer side sleeping, while fewer favor back sleeping, | 成年后,大多数人更喜欢侧卧, 而较少人喜欢回睡, |
| 17 | and stomach sleeping is the least preferred overall. | 而胃睡眠 总体来说是最不可取的。 |
| 18 | But of course, individual sleep styles are highly personal. | 但当然,个人的睡眠风格是高度个人的. |
| 19 | Some people are sworn belly sleepers, | 有些人是卧床不起的 |
| 20 | while others can't nod off unless they're sprawled out on their backs. | 而其他人却不能点头 除非他们被从背后伸出来 |
| 21 | How we spend the night affects our bodies in several ways. | 我们如何过夜 从几个方面影响我们的身体。 |
| 22 | Different sleep postures shift the relative positions of our internal organs, | 不同的睡眠姿势改变了我们内部器官的相对位置, |
| 23 | which can either relieve or worsen certain health issues. | 能够缓解或恶化某些健康问题。 |
| 24 | Others can leave the spine unsupported, straining nearby tissue, | 其他人可以离开脊椎 没有支撑, 紧张附近的组织, |
| 25 | and preventing the muscles in the back, hips, or neck from fully relaxing. | 防止后部、臀部或颈部的肌肉完全放松 |
| 26 | This can then lead to tension and stiffness in the morning. | 这会导致上午的紧张和僵硬。 |
| 27 | Take, for example, the least popular position, sleeping prone. | 比如说,最不受欢迎的姿势,容易睡觉。 |
| 28 | Of the four, this also tends to be the least recommended by sleep experts, | 这四个人中 睡眠专家建议最少的 |
| 29 | as it's thought to stretch the natural curvature of your spine. | 因为它被认为是伸展 你脊椎的自然曲折。 |
| 30 | Yet there are unique situations when lying on your stomach may be beneficial. | 但有些独特的情况 躺在你的肚子上也许是有益的。 |
| 31 | For patients with certain respiratory conditions, for example, | 例如,对于某些呼吸道疾病的病人, |
| 32 | it allows the back of the lungs to expand more freely. | 它可以让肺的后部更自由地扩张. |
| 33 | Sleeping on your back, on the other hand, is often preferred by those with lower back pain. | 另一方面,背部的睡眠经常被腰痛较低的人所偏爱. |
| 34 | When paired with a small pillow under the knees, | 当在膝盖下用一个小枕头配对时, |
| 35 | this position allows the spine to maintain its natural curve. | 这个位置可以使脊椎保持其自然曲线. |
| 36 | However, it may be less than ideal for your sleep partner. | 然而,对于你的睡眠伴侣来说,这可能并不理想. |
| 37 | For some people, lying on their back can cause the soft tissues of the throat and tongue | 对有些人来说,躺在背上会导致喉咙和舌头的软组织 |
| 38 | to collapse into the airway. | 倒塌进入空中。 |
| 39 | Then, as the body tries to pull air through, | 然后,当尸体试图拉 空气通过, |
| 40 | these tissues vibrate, creating the sound we call snoring. | 这些组织震动,产生我们称之为打呼声的声音。 |
| 41 | This is also why people with sleep apnea are often told to avoid this position. | 这也是人们经常被告知睡眠安眠的人要避免这种姿势的原因. |
| 42 | This condition already involves pauses in breathing, | 这个条件已经包括暂停呼吸 |
| 43 | and back sleeping can increase the likelihood | 睡觉可以增加可能性 |
| 44 | that the airway collapses completely, blocking airflow. | 气路完全崩溃 阻断了气流 |
| 45 | Today, most experts generally recommend side sleeping, | 今天,大多数专家都建议边睡觉 |
| 46 | particularly when combined with a pillow between the knees to better align the spine. | 特别是当与膝盖之间的枕头结合 使脊椎更好地对齐时 |
| 47 | But as it turns out, which side you lie on may make a difference. | 但事实表明 你躺在哪一边会有所改变 |
| 48 | For example, studies show that sleeping on the left side | 例如,研究表明,睡在左边 |
| 49 | often reduces heartburn symptoms for those with acid reflux. | 常能减轻酸性逆流者的心痛症状. |
| 50 | Your stomach is primarily located on the left side of your body, | 你的胃主要位于你身体左侧 |
| 51 | so this position situates it below the esophagus, | 所以这个位置把它放在食道下面 |
| 52 | allowing gravity to naturally keep stomach acid from flowing back up. | 让引力自然使胃酸不向上流动 |
| 53 | However, for people with congestive heart failure, | 不过,对于心力衰竭的人来说, |
| 54 | who often have an enlarged left ventricle, | 他们的左排气孔往往增大, |
| 55 | sleeping on the right side can help relieve chest pressure | 睡在右边可以缓解胸压 |
| 56 | and improve their overall quality of sleep. | 提高睡眠的整体质量。 |
| 57 | Clearly, there's no one-size-fits-all answer. | 显然,没有一刀切的答案. |
| 58 | And attempting to reap the benefits of any one position can be tough, | 试图从任何一个职位获得好处都很难 |
| 59 | since most people shift positions 20 to 30 times per night without even knowing it. | 因为大多数人每晚会换20到30次位置 甚至不知道 |
| 60 | Pillows and other sleep training devices can help you stay in one place. | 枕头和其他睡眠训练设备可以帮助您在一个地方停留. |
| 61 | But fortunately, unless you have a specific concern, | 但幸运的是 除非你有特别的担心 |
| 62 | sleep movement isn't always a bad thing. | 睡眠运动并不总是一件坏事。 |
| 63 | It's how your body naturally relieves pressure, | 这就是你的身体如何自然地缓解压力, |
| 64 | responds to discomfort, and ultimately prevents injury. | 对不适作出反应,并最终防止伤害。 |
| 65 | So, the next time you find yourself drifting to the free-faller, | 所以,下一次你发现自己漂浮到自由者, |
| 66 | soldier, or zombie, you can rest assured. | 士兵,或僵尸, 你可以放心。 |
| 67 | Do you ever feel like you don't know enough about your own body? | 你是否觉得自己对自己的身体了解不够? |
| 68 | Subscribe to this channel to learn about everything from baldness to muscle growth to | 订阅此频道学习从秃头到肌肉成长到 |
| 69 | why we have hair in such random places. | 为什么我们有头发 在如此随机的地方。 |
| 70 | Stay tuned and stay curious. | 保持调制,保持好奇。 |
该视频共有字幕 70 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 什么是最佳睡眠姿势？ p02 英文 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:07 | In the 1970s, psychoanalyst Samuel Dunkle proposed a curious, albeit almost completely | 20世纪70年代,精神分析家塞缪尔·邓克尔(Samuel Dunkle)提出一个好奇,尽管几乎完全 |
| 0:14 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 0:20 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 0:26 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 0:31 | While Dunkle's ideas lack any definitive proof, how we sleep can impact our health. | 虽然Dunkle的想法缺乏确凿的证据,但我们的睡眠会影响我们的健康. |
| 0:38 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 0:41 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 0:44 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 0:49 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 0:55 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
展开字幕全文（67 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In the 1970s, psychoanalyst Samuel Dunkle proposed a curious, albeit almost completely | 20世纪70年代,精神分析家塞缪尔·邓克尔(Samuel Dunkle)提出一个好奇,尽管几乎完全 |
| 2 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 3 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 4 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 5 | While Dunkle's ideas lack any definitive proof, how we sleep can impact our health. | 虽然Dunkle的想法缺乏确凿的证据,但我们的睡眠会影响我们的健康. |
| 6 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 7 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 8 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 9 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 10 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
| 11 | Until the age of one, it is recommended that babies sleep on their backs to lower their | 一岁之前,建议婴儿睡在背上,以降低体重。 |
| 12 | risk of choking and suffocation. | 可能会窒息和窒息 |
| 13 | As young children, we start to move around more in our sleep, usually ending up on our | 作为年幼的孩子,我们开始在睡眠中多移动, 通常结束于我们 |
| 14 | sides and backs. | 侧与背. |
| 15 | And this tendency to avoid sleeping on our stomachs only grows with age. | 而这种避免睡在胃上的趋势只会随着年龄的增长而增长. |
| 16 | By adulthood, most people prefer side sleeping, while fewer favor back sleeping, and stomach | 成年后,大多数人更喜欢边睡边睡, 而较少人喜欢边睡边吃 |
| 17 | sleeping is the least preferred overall. | 总体来说,睡眠是最不可取的。 |
| 18 | But of course, individual sleep styles are highly personal. | 但当然,个人的睡眠风格是高度个人的. |
| 19 | Some people are sworn belly sleepers, while others can't nod off unless they're sprawled | 有些人是卧床不起的,而其他人是不会点头的,除非他们长大了 |
| 20 | out on their backs. | 在他们的背上。 |
| 21 | How we spend the night affects our bodies in several ways. | 我们如何过夜 从几个方面影响我们的身体。 |
| 22 | Different sleep postures shift the relative positions of our internal organs, which can | 不同的睡眠姿势改变了我们内部器官的相对位置,这些器官可以 |
| 23 | either relieve or worsen certain health issues. | 或缓解或恶化某些健康问题。 |
| 24 | Others can leave the spine unsupported, straining nearby tissue, and preventing the muscles | 其他人可以让脊椎失去支撑, 使附近的组织紧张, 并防止肌肉 |
| 25 | in the back, hips, or neck from fully relaxing. | 在后面,臀部,或颈部完全放松。 |
| 26 | This can then lead to tension and stiffness in the morning. | 这会导致上午的紧张和僵硬。 |
| 27 | Take, for example, the least popular position, sleeping prone. | 比如说,最不受欢迎的姿势,容易睡觉。 |
| 28 | Of the four, this also tends to be the least recommended by sleep experts, as it's thought | 这四个人中 睡眠专家建议最少的 |
| 29 | to stretch the natural curvature of your spine. | 伸展你的脊椎的自然曲折。 |
| 30 | Yet there are unique situations when lying on your stomach may be beneficial. | 但有些独特的情况 躺在你的肚子上也许是有益的。 |
| 31 | For patients with certain respiratory conditions, for example, it allows the back of the lungs | 例如,对于有某种呼吸状况的病人,它允许肺的后部 |
| 32 | to expand more freely. | 更自由地扩张。 |
| 33 | Sleeping on your back, on the other hand, is often preferred by those with lower back | 反之,睡在你的背上 往往被背部较低的人喜欢 |
| 34 | pain. | 伤痛。 |
| 35 | When paired with a small pillow under the knees, this position allows the spine to maintain | 在膝盖下用一个小枕头配对时,这个姿势使脊椎得以维护. |
| 36 | its natural curve. | 它的自然曲线。 |
| 37 | However, it may be less than ideal for your sleep partner. | 然而,对于你的睡眠伴侣来说,这可能并不理想. |
| 38 | For some people, lying on their back can cause the soft tissues of the throat and tongue | 对有些人来说,躺在背上会导致喉咙和舌头的软组织 |
| 39 | to collapse into the airway. | 倒塌进入空中。 |
| 40 | Then, as the body tries to pull air through, these tissues vibrate, creating the sound | 然后,当身体试图拉空气通过, 这些组织震动,产生声音 |
| 41 | we call snoring. | 我们叫打呼噜 |
| 42 | This is also why people with sleep apnea are often told to avoid this position. | 这也是人们经常被告知睡眠安眠的人要避免这种姿势的原因. |
| 43 | This condition already involves pauses in breathing, and back sleeping can increase | 这个病已经暂停呼吸了 睡后会增加 |
| 44 | the likelihood that the airway collapses completely, blocking airflow. | 气路完全崩溃 阻断气流的可能性 |
| 45 | Today, most experts generally recommend side sleeping, particularly when combined with | 今天,大多数专家一般都建议侧卧,特别是当结合到... |
| 46 | a pillow between the knees to better align the spine. | 膝盖之间的枕头可以更好地配合脊椎. |
| 47 | But, as it turns out, which side you lie on may make a difference. | 但事实表明 你躺在哪一边会有所改变 |
| 48 | For example, studies show that sleeping on the left side often reduces heartburn symptoms | 例如,研究表明,睡在左侧往往会减少心脏灼伤症状. |
| 49 | for those with acid reflux. | 对于有酸性逆流。 |
| 50 | Your stomach is primarily located on the left side of your body, so this position situates | 你的胃主要位于身体左侧 所以这个位置就位了 |
| 51 | it below the esophagus, allowing gravity to naturally keep stomach acid from flowing back up. | 它位于食道下方,使引力自然使胃酸不向上流动. |
| 52 | However, for people with congestive heart failure, who often have an enlarged left ventricle, | 然而,对于心力衰竭的人来说, 他们的左心室往往扩大, |
| 53 | sleeping on the right side can help relieve chest pressure and improve their overall quality | 睡在右侧可以帮助缓解胸部压力,提高整体质量 |
| 54 | of sleep. | 睡觉 |
| 55 | Clearly, there's no one-size-fits-all answer, and attempting to reap the benefits of any | 显然,没有一刀切的答案, 并试图从任何好处 |
| 56 | one position can be tough, since most people shift positions 20 to 30 times per night without | 一个职位可能很困难,因为大多数人每晚要换20到30次位置,没有 |
| 57 | even knowing it. | 甚至知道这一点。 |
| 58 | Pillows and other sleep training devices can help you stay in one place, but fortunately, | 枕头和其他睡眠训练设备可以帮助你留在一个地方,但幸运的是, |
| 59 | unless you have a specific concern, sleep movement isn't always a bad thing. | 除非你有特别的担心, 睡眠运动并不总是一个坏的事情。 |
| 60 | It's how your body naturally relieves pressure, responds to discomfort, and ultimately prevents | 这是你的身体如何自然地缓解压力, 反应不适,并最终防止 |
| 61 | injury. | 受伤。 |
| 62 | So, the next time you find yourself drifting to the free-faller, soldier, or zombie, you | 所以,下一次你发现自己漂流 到自由者,士兵,或僵尸,你 |
| 63 | can rest assured. | 放心吧,别担心 |
| 64 | Do you ever feel like you don't know enough about your own body? | 你是否觉得自己对自己的身体了解不够? |
| 65 | Subscribe to this channel to learn about everything from baldness to muscle growth to… | 订阅这个频道学习从秃头到肌肉成长到... |
| 66 | Why we have hair in such random places. | 为什么我们有头发 在如此随机的地方。 |
| 67 | Stay tuned and stay curious. | 保持调制,保持好奇。 |
该视频共有字幕 67 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 什么是最佳睡眠姿势？ p03 无字幕 (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:07 | In the 1970s, psychoanalyst Samuel Dunkel proposed a curious, albeit almost completely | 20世纪70年代,心理分析家塞缪尔·邓克尔提出一个好奇,尽管几乎完全 |
| 0:14 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 0:20 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 0:26 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 0:31 | While Dunkel's ideas lack any definitive proof, how we sleep can impact our health. | 虽然邓克尔的想法缺乏任何确凿的证据,但我们的睡眠会如何影响我们的健康. |
| 0:38 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 0:41 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 0:44 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 0:49 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 0:55 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
展开字幕全文（66 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In the 1970s, psychoanalyst Samuel Dunkel proposed a curious, albeit almost completely | 20世纪70年代,心理分析家塞缪尔·邓克尔提出一个好奇,尽管几乎完全 |
| 2 | unsubstantiated theory that the position you sleep in reflects your personality. | 未经证实的理论 你睡的位置 反映了你的个性。 |
| 3 | For example, preferring to snooze in the so-called royal position indicated self-confidence, | 例如,在所谓的王室职位上更喜欢打呼噜表示自信, |
| 4 | while sleeping semi-fetal meant you're sensible and well-adjusted. | 睡觉的半胎儿意味着你理智和适应 |
| 5 | While Dunkel's ideas lack any definitive proof, how we sleep can impact our health. | 虽然邓克尔的想法缺乏任何确凿的证据,但我们的睡眠会如何影响我们的健康. |
| 6 | So, what's the best position to sleep in? | 那么,什么是最好的位置 睡觉? |
| 7 | Sleep positions go by countless creative names. | 睡眠位置使用无数创意名称. |
| 8 | The zombie, mountain climber, free faller, and soldier. | 僵尸 登山者 自由落地者 还有士兵 |
| 9 | Yet sleep experts typically simplify them into four basic types. | 然而睡眠专家一般将其简化为四种基本类型. |
| 10 | Left side, right side, stomach, or back. | 左侧,右侧,胃,或背. |
| 11 | Until the age of one, it is recommended that babies sleep on their backs to lower their | 一岁之前,建议婴儿睡在背上,以降低体重。 |
| 12 | risk of choking and suffocation. | 可能会窒息和窒息 |
| 13 | As young children, we start to move around more in our sleep, usually ending up on our | 作为年幼的孩子,我们开始在睡眠中多移动, 通常结束于我们 |
| 14 | sides and backs. | 侧与背. |
| 15 | And this tendency to avoid sleeping on our stomachs only grows with age. | 而这种避免睡在胃上的趋势只会随着年龄的增长而增长. |
| 16 | By adulthood, most people prefer side sleeping, while fewer favor back sleeping, and stomach | 成年后,大多数人更喜欢边睡边睡, 而较少人喜欢边睡边吃 |
| 17 | sleeping is the least preferred overall. | 总体来说,睡眠是最不可取的。 |
| 18 | But of course, individual sleep styles are highly personal. | 但当然,个人的睡眠风格是高度个人的. |
| 19 | Some people are sworn belly sleepers, while others can't nod off unless they're sprawled | 有些人是卧床不起的,而其他人是不会点头的,除非他们长大了 |
| 20 | out on their backs. | 在他们的背上。 |
| 21 | How we spend the night affects our bodies in several ways. | 我们如何过夜 从几个方面影响我们的身体。 |
| 22 | Different sleep postures shift the relative positions of our internal organs, which can | 不同的睡眠姿势改变了我们内部器官的相对位置,这些器官可以 |
| 23 | either relieve or worsen certain health issues. | 或缓解或恶化某些健康问题。 |
| 24 | Others can leave the spine unsupported, straining nearby tissue, and preventing the muscles | 其他人可以让脊椎失去支撑, 使附近的组织紧张, 并防止肌肉 |
| 25 | in the back, hips, or neck from fully relaxing. | 在后面,臀部,或颈部完全放松。 |
| 26 | This can then lead to tension and stiffness in the morning. | 这会导致上午的紧张和僵硬。 |
| 27 | Take for example, the least popular position, sleeping prone. | 比如说,最不流行的姿势,容易睡觉. |
| 28 | Of the four, this also tends to be the least recommended by sleep experts, as it's thought | 这四个人中 睡眠专家建议最少的 |
| 29 | to stretch the natural curvature of your spine. | 伸展你的脊椎的自然曲折。 |
| 30 | Yet there are unique situations when lying on your stomach may be beneficial. | 但有些独特的情况 躺在你的肚子上也许是有益的。 |
| 31 | For patients with certain respiratory conditions, for example, it allows the back of the lungs | 例如,对于有某种呼吸状况的病人,它允许肺的后部 |
| 32 | to expand more freely. | 更自由地扩张。 |
| 33 | Sleeping on your back, on the other hand, is often preferred by those with lower back | 反之,睡在你的背上 往往被背部较低的人喜欢 |
| 34 | pain. | 伤痛。 |
| 35 | When paired with a small pillow under the knees, this position allows the spine to maintain | 在膝盖下用一个小枕头配对时,这个姿势使脊椎得以维护. |
| 36 | its natural curve. | 它的自然曲线。 |
| 37 | However, it may be less than ideal for your sleep partner. | 然而,对于你的睡眠伴侣来说,这可能并不理想. |
| 38 | For some people, lying on their back can cause the soft tissues of the throat and tongue | 对有些人来说,躺在背上会导致喉咙和舌头的软组织 |
| 39 | to collapse into the airway. | 倒塌进入空中。 |
| 40 | Then, as the body tries to pull air through, these tissues vibrate, creating the sound | 然后,当身体试图拉空气通过, 这些组织震动,产生声音 |
| 41 | we call snoring. | 我们叫打呼噜 |
| 42 | This is also why people with sleep apnea are often told to avoid this position. | 这也是人们经常被告知睡眠安眠的人要避免这种姿势的原因. |
| 43 | This condition already involves pauses in breathing, and back sleeping can increase | 这个病已经暂停呼吸了 睡后会增加 |
| 44 | the likelihood that the airway collapses completely, blocking airflow. | 气路完全崩溃 阻断气流的可能性 |
| 45 | Today, most experts generally recommend side sleeping, particularly when combined with | 今天,大多数专家一般都建议侧卧,特别是当结合到... |
| 46 | a pillow between the knees to better align the spine. | 膝盖之间的枕头可以更好地配合脊椎. |
| 47 | But, as it turns out, which side you lie on may make a difference. | 但事实表明 你躺在哪一边会有所改变 |
| 48 | For example, studies show that sleeping on the left side often reduces heartburn symptoms | 例如,研究表明,睡在左侧往往会减少心脏灼伤症状. |
| 49 | for those with acid reflux. | 对于有酸性逆流。 |
| 50 | Your stomach is primarily located on the left side of your body, so this position situates | 你的胃主要位于身体左侧 所以这个位置就位了 |
| 51 | it below the esophagus, allowing gravity to naturally keep stomach acid from flowing back up. | 它位于食道下方,使引力自然使胃酸不向上流动. |
| 52 | However, for people with congestive heart failure, who often have an enlarged left ventricle, | 然而,对于心力衰竭的人来说, 他们的左心室往往扩大, |
| 53 | sleeping on the right side can help relieve chest pressure and improve their overall quality | 睡在右侧可以帮助缓解胸部压力,提高整体质量 |
| 54 | of sleep. | 睡觉 |
| 55 | Clearly, there's no one-size-fits-all answer, and attempting to reap the benefits of any | 显然,没有一刀切的答案, 并试图从任何好处 |
| 56 | one position can be tough, since most people shift positions 20 to 30 times per night without | 一个职位可能很困难,因为大多数人每晚要换20到30次位置,没有 |
| 57 | even knowing it. | 甚至知道这一点。 |
| 58 | Pillows and other sleep training devices can help you stay in one place, but fortunately, | 枕头和其他睡眠训练设备可以帮助你留在一个地方,但幸运的是, |
| 59 | unless you have a specific concern, sleep movement isn't always a bad thing. | 除非你有特别的担心, 睡眠运动并不总是一个坏的事情。 |
| 60 | It's how your body naturally relieves pressure, responds to discomfort, and ultimately prevents injury. | 这就是你的身体如何自然缓解压力,对不适作出反应,并最终防止伤害. |
| 61 | So, the next time you find yourself drifting to the free-faller, soldier, or zombie, you | 所以,下一次你发现自己漂流 到自由者,士兵,或僵尸,你 |
| 62 | can rest assured. | 放心吧,别担心 |
| 63 | Do you ever feel like you don't know enough about your own body? | 你是否觉得自己对自己的身体了解不够? |
| 64 | Subscribe to this channel to learn about everything from baldness, to muscle growth, to why we | 订阅这个频道 学习一切 从秃头,肌肉成长, 为什么我们 |
| 65 | have hair in such random places. | 头发在如此随机的地方。 |
| 66 | Stay tuned and stay curious. | 保持调制,保持好奇。 |
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