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。

@骨科田主任

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。

creature of habit

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

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

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

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。

disorder

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.

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。

gravity

1）常见含义表示“重力；地球引力”，英文解释为“the force that attracts objects in space towards each other, and that on the earth pulls them towards the centre of the planet, so that things fall to the ground when they are dropped”如：the laws of gravity 万有引力定律，物理课上学的g=9.8还是g=10你还记得吗？

🎬电影《星际迷航》（Star Trek）中的台词提到：Captain, we're caught in the gravity well. It's got us. 舰长 我们被引力井吸住了，它吸住我们了。

2）表示“严重性”，英文解释为“extreme importance and a cause for worry”，可以替换seriousness，举个🌰：

Punishment varies according to the gravity of the offence.

处罚根据罪行的严重程度而有所不同。

3）表示“严肃；庄严”，英文解释为“serious behaviour, speech or appearance”举个🌰：

They were asked to behave with the gravity that was appropriate in a court of law.

他们被要求在法庭上表现出应有的严肃态度。

compress

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。

airway

airway /ˈeə.weɪ/ 表示“（肺的）气道，气管”，英文解释为“the passage through the mouth and throat that carries air to the lungs”

prime

1）表示“首要的，主要的；基本的”，英文解释为“main or most important”举个🌰：

This is a prime example of 1930s architecture.

这是20世纪30年代建筑风格的一个重要的范例。

2）表示“质量最好的，一流的”，英文解释为“of the best quality”举个🌰：

The hotel is in a prime location in the city centre.

该旅馆位于市中心的黄金地段。

respiratory

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

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

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。）

eliminate

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

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：

📍comprise表示“包含；由…组成”，英文解释为“If you say that something comprises or is comprised of a number of things or people, you mean it has them as its parts or members.”举个🌰：

The class is comprised mainly of Chinese and Japanese students.

这个班主要由中国和日本学生组成。

🎬电影《拉瑞·克劳》（Larry Crowne）中的台词提到：They comprise 20% of the world's fresh surface water supply. 它们提供了地球表面百分之二十的淡水。

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.

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。

muscular

muscular /ˈmʌskjʊlə/ 表示“肌肉发达的；强壮的”，英文解释为“having large strong muscles”，如：肌肉损伤 muscular injuries。

区分：

📍molecular /məʊˈlɛkjʊlə/ 表示“分子的”，英文解释为“Molecular means relating to or involving molecules.”，如：the molecular structure of fuel 燃料的分子结构。

skeletal

skeletal /ˈskel.ə.təl/ 1）表示“骨骼的；骨瘦如柴的”，英文解释为“of or like a skeleton (= frame of bones)”举个🌰：

Her body was skeletal (= very thin).

她骨瘦如柴。

2）表示“轮廓的，最基本的，大概的”，英文解释为“used to describe something that exists in its most basic form”举个🌰：

The newspaper report gave only a skeletal account of the debate.

报纸只报道了辩论的大致情况。

mattress

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”

spinal

表示“脊柱的；脊椎的”，英文解释为“of the spine”如：a spinal injury 脊柱受伤。

alignment

1）表示“列队，排整齐”，英文解释为“an arrangement in which two or more things are positioned in a straight line or parallel to each other”举个🌰：

The problem is happening because the wheels are out of alignment with each other.

出现这个问题是因为车轮定位不正。

2）表示“结盟，联盟；联合”，英文解释为“an agreement between a group of countries, political parties, or people who want to work together because of shared interests or aims”举个🌰：

New alignments are being formed within the business community.

在商界，新的联盟关系正逐渐形成。

📍2022年政府工作报告Part 19中提到：增强“四个意识”、and boost our consciousness of the need to maintain political integrity, think in big-picture terms, follow the leadership core, and keep in alignment with the central Party leadership. 最后一个，“看齐意识”就是“keep in alignment with the central Party leadership”.

disc

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

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

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。

concentrate

1）表示“专注，专心；全神贯注；集中（注意力）”，英文解释为“to direct your attention or your efforts towards a particular activity, subject, or problem”举个🌰：

Come on, concentrate! We don't have all day to do this.

快点儿，集中注意力！我们可没有一整天时间来干这事。

2）表示“集中；聚集；会集；集结”，英文解释为“to bring or come together in a large number or amount in one particular area”举个🌰：

Most of the country's population is concentrated in the north.

该国的大多数人口都集中在北部。

3. Consider left-side-sleeping if you have acid reflux or heartburn 如果你有胃酸倒流或胃灼热，可以考虑左侧卧睡

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.

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

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

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”

gut

gut /ɡʌt/ 作动词，表示“（尤指在烹调前）取出…的内脏”，英文解释为“to remove the inner organs of an animal, especially in preparation for eating it”举个🌰：

She gutted the fish and cut off their heads.

她取出鱼的内脏并把鱼头切掉。

作名词，表示“消化道；肠道，肠”，英文解释为“the long tube in the body of a person or animal, through which food moves during the process of digesting food”举个🌰：

Meat stays in the gut longer than vegetable matter.

和蔬菜相比，肉类在消化道中停留的时间更长。

digestive

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。

obstruct

表示“阻碍；阻止，阻挠；妨碍”，英文解释为“to try to stop something from happening or developing”如：to obstruct a police investigation 阻挠警方的调查。

elevate

1）表示“抬高；提高；使上升；举起”，英文解释为“to raise something or lift something up”；

2）表示“提升；提高；改进”，英文解释为“to make someone or something more important or to improve something”举个🌰：

They want to elevate the status of teachers.

他们想提高教师的社会地位。

tummy

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

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

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

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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2015年2月8日

2022年9月17日

第2779天

每天持续行动学外语