Right now Skillshare is offering SciShow viewers

目前 Skillshare 有提供 SciShow 觀眾

two months of unlimited access to over 20,000 classes for free.

2 個月內無限次免費使用超過 20,000 堂課的優惠

Every night, when you turn out your light and pull up the covers,

每天晚上，當你關掉電燈、拉上棉被

there's a good chance you settle into the same sleeping position.

有很大的機會你會呈現相同的睡姿

If you're like most people,

如果你跟大部分的人一樣

you sleep on your side, with your knees tucked up in the fetal position.

那麼你將朝一邊睡，並且捲起膝蓋成胎兒狀

But lots of people also sleep on their back, sprawled out on their stomach,

但也有許多人呈現仰臥睡姿，四肢大字型張開

or twisted up around three pillows and a stuffed animal.

或緊抱三個枕頭及絨毛娃娃

But is one of those positions better than the others?

但哪種睡姿比其他睡姿好呢？

There's a lot of pseudoscience out there, but the real answer is... well, it depends.

目前有許多偽科學提出論點，但正確答案其實要看情況

If you're dozing off without a problem and not waking up with weird aches and pains,

如果你能正常入睡並且不會因為痠痛而起床

your setup is probably okay.

那麼你的姿勢或許正確

But if you have some complaints, the way you sleep could be the issue.

但如果你有些疾病，你的睡眠姿勢可能就有問題

For example, sleeping on your right side seems to aggravate heartburn.

舉例來說，當你睡在右側可能使胃灼熱加劇

None of the sample sizes were huge, but a handful of studies have shown that people

這些實驗樣本都不多，但是許多的研究已經顯示

lying on their right side after eating high-fat meals had higher levels of acid in their esophagus.

當人們吃完高脂肪的餐點並且睡在右側，食道內的酸含量更高

We don't really know why that is, but some scientists think sleeping on that side

我們不知道這種現象的原因，但某些科學家發現睡在右側能

relaxes the valve connecting your stomach and esophagus —

鬆開連結食道以及肚子的瓣膜

the valve that normally keeps stomach acid where it belongs.

這個食道的功用是用來保存胃酸存放於正確位置

So if you struggle with heartburn, it might be worth rolling over.

所以當你有胃灼熱的問題，翻身或許是不錯的選擇

As a bonus, sleeping on your left side may also improve circulation,

還有一個好處，睡在左側可以提升你的身體循環

although focused studies haven't really looked at it.

雖然研究沒有真的著手看過

Your body returns blood to your heart from the right side,

你的身體將你的血液從右側回流到心臟

so sleeping on the left means those vessels aren't being compressed by your body weight.

所以睡在左側表示你的血管並未受身體重量所壓迫

Left-side sleeping is also recommended for people who are pregnant.

孕婦也同樣適合左側睡姿

Better blood-flow means more blood and nutrients to the placenta.

更好的血液流動表示有更多的血液以及營養流入胎盤

It also keeps the growing uterus from compressing the liver, which is on the right.

也避免擴大的子宮壓迫到位於右側的肝臟

Sleeping on your side might also be good for your brain —

睡在一側對你的腦袋也有幫助

at least, if we're anything like mice.

至少對於老鼠來說是如此

Using MRI scans, a 2015 study in the Journal of Neuroscience found that eight rats

透過核磁共振成像，一個神經科學雜誌於 2015 年的調查發現 8 隻

sleeping on their right side cleared waste from their brains more efficiently than

睡在右側的老鼠比起 7 隻趴睡及 9 隻俯睡

seven rats on their stomach or nine on their back.

的老鼠更快清除腦中垃圾

Side-sleeping is the most common in mice, just like it is with humans,

如同人類，側睡是老鼠最常見的睡姿，

and the authors speculated that animals may have evolved to sleep like this

文章作者推測動物演變成側睡睡姿的原因

because it's the best way to clear brain waste.

是因為這是清除腦中垃圾最好的方式

But until we replicate this study in people,

但當我們將此研究複製到人身上時

it's probably not worth shaking up your routine.

或許不值得徹底改變你的習慣

Now, side sleeping has its pros and cons,

如今，側睡有其優缺點

but if there's any position that's the worst, it's probably sleeping on your stomach.

但如果要說有哪一種姿勢是最差的，或許是趴睡

This puts pressure on your entire body and doesn't let the spine sit naturally.

趴睡會施加壓力到你的身體上，並且無法使你的脊椎自然擺放

And if you turn your face sideways to breathe, that also awkwardly contorts your neck.

而且當你將臉朝一旁呼吸，這也會讓你的脖子不舒服地扭曲

So, if you wake up feeling sore, and you sleep on your stomach,

所以當你覺得不舒服，且你以趴著方式睡眠

it might be something to think about.

或許這就是導致不舒服的可能原因

If this is really your jam, though, a flatter pillow can at least help reduce neck strain.

如果你真的喜歡趴睡，平一點的枕頭至少可以減低脖子疲勞

On the flip side — literally — sleeping on your back puts your spine in a neutral position,

相反地，字面上來說，俯睡能讓你的脊椎呈現在中間的位置

so it can be good for back pain.

所以對背疼是有幫助的

It also keeps your head elevated on a pillow,

俯睡能讓你的頭在枕頭上抬高

where gravity can keep stomach acid out of your esophagus and cut down on heartburn.

重力可以將胃酸從食管中帶出並且減低胃灼熱

But sleeping on your back with your head on a pillow also makes your neck flex forward,

但當你的頭睡在枕頭上並且背朝上躺著同樣會讓脖子向前彎曲

which tightens your airway and makes it harder for air to pass through.

導致呼吸道緊縮且使空氣難以流通過去

That can make snoring and sleep apnea —

這可能導致打呼或睡眠中止

a condition that causes breathing to stop and start during sleep — more severe.

一個導致睡眠呼吸停止又開始的現象更嚴重

Ultimately, though, the best sleeping position seems to depend on the person.

最終，雖然最佳的睡覺姿勢因人而異

If you're pregnant or snore, some might be more beneficial than others.

但如果你是孕婦或是常打鼾的人，某些睡姿可能較有效益

But in general, if you're comfortable,

但一般來說，當你在舒適的情況下

whatever sends you off to dreamland best is probably perfectly fine.

任何讓你進入夢鄉的姿勢都會是完美的睡姿

And one great way I've found to get a solid night's sleep

且其中一個我發現的最佳睡眠方式

is to be tired from learning and trying new things.

是從學習以及嘗試新事物中感到疲累

Skillshare is perfect for that.

Skillshare 就是最好的方式

With over 20,000 classes, you'll never run out of things to learn,

有著超過 20,000 堂課，你絕對不會錯過學習新事物

but the classes still feel small and personal.

卻能讓你覺得課程精緻又專屬自己

Through Skillshare you have access to teachers who are experts in their field,

透過 Skillshare 你可以與專業領域的老師們接觸

like best-selling author and award-winning educator Peggy Dean,

像是暢銷作家以及得獎教育家 Peggy Dean

who teaches calligraphy, botanical line drawing, and how to price your work as a freelancer.

他教授書法、花草線繪畫以及自由工作者如何將商品定價

Just to name a few.

這裡只列出一些例子

Skillshare is always adding new features, like Skillshare Talks

Skillshare 常會新增新功能，像 Skillshare Talks

where teachers pull back the curtain on how they approach their work.

是一個老師們公開秘密告訴我們他們如何作業的地方

One reason we at SciShow connected with Peggy Dean was because of her Skillshare Talk about

其中一個我們在 SciShow 與 Peggy Dean 聯繫的原因是因為他的 Skillshare 講述的是

how when you're interested in something, whether it's fire dancing, or the best position to sleep in,

當我們對什麼事情有興趣，不管是火舞或是睡眠最佳姿勢

you just want to research and learn more and more.

你就是會想研究並且學習更多

So to get 2 months of Skillshare membership for free and to check out Peggy Dean

要獲得 Skillshare 2 個月的免費會員以及查看 Peggy Dean

and all the other great teachers, click on the link in the description.

還有其他優秀的老師的教學影片，請點擊下方資訊欄的連結

And let us know what classes you take!

並且讓我們知道你參加了哪堂課程！