has been linked to depression, anxiety, and poor sleep quality – all of which can negatively

與抑鬱症、焦慮症和睡眠品質差有關--所有這些都會給我們帶來負面影響。

impact your performance.

影響你的表現。

A 2022 study from Brailovskaia and colleagues examined the effects of reducing smartphone

Brailovskaia及其同事在2022年的一項研究中考察了減少智能手機的效果。

usage on well-being.

幸福感的使用。

They found that cutting back on smartphone use for just one week had a net positive effect

他們發現，僅在一週內減少智能手機的使用就產生了淨的積極影響

on people’s lives that persisted for several months.

對人們生活的影響，持續了幾個月。

Even more interestingly, these benefits were more stable for those who reduced their smartphone

更有趣的是，對於那些減少智能手機的人來說，這些好處更加穩定。

usage without stopping it completely.

在不完全停止使用的情況下。

The authors hypothesized that by allowing participants to use their phones, just with

作者假設，通過允許參與者使用他們的手機，只是與

lower frequency, they were able to build a healthier and more sustainable relationship

在較低的頻率下，他們能夠建立一個更健康和更持久的關係。

with them.

與他們。

One of the easiest and most beneficial ways to reduce your smartphone usage is to cut

減少智能手機使用的最簡單和最有利的方法之一是削減

yourself off 30 minutes before bed.

睡覺前30分鐘，自己要關閉。

Research has shown that by reducing your smartphone usage right before bed, you improve sleep

研究表明，通過減少睡前的智能手機使用，可以改善睡眠

quality, mood, and memory – and it doesn’t take long to start enjoying these benefits

品質、情緒和記憶 - 而且不需要很長時間就能開始享受這些好處。

either.

或者。

In one study, participants reported significant improvements in their sleep quality after

在一項研究中，參與者報告說，他們的睡眠品質得到了顯著改善。

just one month of staying off their phones before bed.

僅僅一個月的時間，他們在睡前不使用手機。

So if you want to improve your sleep quality and get a boost to your mood and your memory,

是以，如果你想改善你的睡眠品質，讓你的情緒和記憶得到提升。

start by reducing your smartphone usage.

從減少你的智能手機使用開始。