长期熬夜刷手机，脸和身体会怎样？

黑眼圈、色素沉着、细纹增多、肤色不均、皮肤松弛下垂、出油多、皮肤老化加速……你知道吗，以上这些，可能都是熬夜刷手机导致的。

近日，话题“长期熬夜刷手机脸和身体垮了”冲上热搜。

有网友表示：长期熬夜刷手机，年纪轻轻，脸先垮了。

Dark circles; uneven skin tone; fine lines; sagging, oily skin; and accelerated aging have been increasingly associated with prolonged phone use at night. The topic of long-term late-night phone scrolling damaging both appearance and health has recently gained widespread attention on social media.

熬夜刷手机的危害不止颜值垮塌，随之而来的还有一系列健康隐患。

不仅如此，还有研究显示，睡眠不足会让700多个基因发生改变。

The effects of late-night screen use extend beyond visible signs of aging, with potential impacts on overall health. Research indicates that insufficient sleep can alter the activity of more than 700 genes, affecting a range of biological processes.

很多道理我们都懂，明明晚上已经累得不行了，不少人却还是“舍不得”入睡。

那么，为什么疲惫的身体敌不过清醒的手机？一起来看看“长期熬夜刷手机背后的三大套路”。

Despite widespread awareness of the risks, many people stay up late on their phones even when exhausted. Experts identify three main factors driving this persistent late-night screen use.

① 生物钟与睡眠驱力的战争

晚上褪黑素分泌增加，身体开始准备入睡，但手机、平板等电子设备屏幕发出的蓝光会强烈抑制褪黑素的分泌。

First, the battle between the body's biological clock and sleep drive is intensified with the usage of electronic devices. While melatonin levels naturally rise at night to prepare the body for sleep, the blue light that phone and tablet screens emit strongly suppresses melatonin production.

② 被剥夺的“自我时间”

需要被补偿

手机既是剥夺睡眠的“元凶”，又成了提供心理补偿的“工具”。

不少人白天的时间被各种任务和角色所占据，只有深夜躺在床上的时刻才真正“属于自己”。

Second, the deprivation of personal time during the day contributes to late-night device use. Many individuals spend their daytime hours occupied by work, chores, or other responsibilities, leaving only the quiet moments at night in bed as a period that truly feels like their own.

③ 多巴胺陷阱与下降的自控力

短视频和信息流App的设计精髓就在于“无限滚动”和“不可预测的奖励”，每一次手指滑动都可能带来新鲜有趣的内容，持续触发多巴胺的释放，让人欲罢不能。

这就是为什么我们可能在白天理智地计划“今晚一定早睡”，到了晚上却轻易地向即时快感投降。

Third, the combination of dopamine stimulation and reduced self-control creates a powerful trap. Short video platforms and social media apps are designed with infinite scrolling and unpredictable rewards, triggering frequent dopamine release with each new piece of content. This continuous stimulation often overrides daytime intentions to sleep early, leading users to succumb to immediate gratification instead.

所以，放下手机，是找回睡眠的关键一步！

可是，放下手机还是睡不着怎么办？

据生命时报，睡不好的人床头可以放个苹果和橘子。利用味道调节生理机能的“气味疗法”由来已久，《黄帝内经》和《红楼梦》中都有过描述。

Placing fruits such as apples and oranges near the bedside can serve as a form of aromatherapy, a traditional practice that uses scents to influence physiological functions. Historical texts, including the

Huangdi Neijing

Dream of the Red Chamber

除了闻水果的香气，一些水果含有较多的天然褪黑素，适当食用对睡眠也有一定的促进作用。

In addition to their fragrance, certain fruits contain natural melatonin, which may promote sleep when consumed in moderation. Clinical studies indicate that intake of melatonin-rich foods can increase melatonin levels in the blood, supporting better sleep quality.

北京营养师协会理事，中国注册营养师顾中一也表示，临床试验发现，人类摄入富含褪黑素的食物，确实能提高血清中的褪黑素水平。

那么，哪些食物中褪黑素含量较高呢？

在水果中，褪黑素含量最高的是蔓越莓、草莓、枸杞和酸樱桃——尤其是法国蒙特默伦西品种的酸樱桃；甜樱桃的褪黑素含量则要低得多。

Among fruits, the richest sources of melatonin are cranberries, strawberries, goji berries, and tart cherries, especially the French Montmorency cultivar; sweet cherries contain far less.

在坚果中，开心果的褪黑素含量最高。

Among nuts, pistachios have the highest melatonin content.

菌类中，含量较高的是牛肝菌、松乳菇、双孢蘑菇。

Among mushrooms, those with relatively high melatonin content include porcini, saffron milk caps, and button mushrooms.

豆类中，含量较高的是扁豆、芸豆等。

Among legumes, those with higher melatonin content include lentils and kidney beans.

此外，多晒太阳、适度运动、及时疏解压力、控制咖啡因摄入等，同样有利于睡个好觉。

In addition, getting plenty of sunlight, exercising moderately, managing stress promptly, and limiting caffeine intake can all help you sleep better.

你有什么戒掉睡前玩手机的小方法？欢迎评论区留言分享。

编辑：李金昳

实习生：孙艺菡

来源：外研社UNIPU S 生命时报 人民日报健康客户端

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