警告！ Warning!
这对你的胃来说可能很难受。 This may be difficult for you to stomach.
你知道他们告诉你的那些测试 You know those tests they tell you
你喜欢什么样的睡觉姿势而认为你是什么样的性格类型 which character type you are by the position you prefer to sleep in.
我希望他们也解释说，并不是所有的都对你有好处 I wish they also explained that not all of them are good for you.
睡在你的胃上 Sleeping on your stomach,
肚子上， tummy,
腹部上 belly abdomen,
内脏，背部朝上， gut, the front of your back,
等等 etc.
当然，这是很舒服的， is comfortable, for sure,
但这也不利于你的健康，有时甚至是危险的 but it's also bad for your health and sometimes even dangerous.
以下就是为什么。 And here's why.
第一， Number one,
医生说，当你睡在你的肚子上时， doctors say that when sleeping on your tummy,
你脊骨附近的动脉被固定了 the arteries near your backbone get constructed
因为你的头转向了一边。 because your head is turned to the side.
因此 As a result,
血液流向大脑是有限的 blood flow to the brain gets limited.
嗯 Well,
我不需要这个 I don't need that.
对于那些有坏胆固醇的人 For people who have bad cholesterol
它的动脉有可能被斑块堵塞， and whose arteries are potentially blocked with plaque,
这种姿势可能是危险的 this position can be dangerous.
大脑可以在没有氧气的情况下离开 The brain can be left without oxygen all together,
这可不是闹着玩的。 and that's no joke.
这对每个人来说都不是那么严重 It wouldn't be this serious for everyone,
但医生是严格的 but doctors are strict.
他们宁愿安全也不愿道歉 They'd rather be safe than sorry
第二，睡在你肚子上的另一件坏事 Two, another bad thing about sleeping on your belly
就是你的胸部被压缩了， is that your chest gets compressed,
这使得呼吸效率降低 which makes breathing less efficient.
你的身体无法获得足够的氧气 You wouldn't get enough oxygen throughout your body
在早上就会感到疲倦和昏昏沉沉。 and would feel tired and groggy in the morning.
在这样的一个夜晚之后，就很难给身体充电了 It's hard to recharge the batteries after a night like that.
还有 Also,
胸部的软组织承受着额外的压力 soft tissue in the chest area suffers from extra pressure
随着时间的推移，会出现拥堵， and with time can develop congestion,
乳*炎 mastitis,
或者囊肿 or cysts.
第三，胃也在这种睡姿上也会受影响。 Three, the stomach also suffers in this position.
随着时间的推移，我们胃周围的器官会停止正常工作 The organs that lay around our stomach will stop doing their job properly over time.
这不是一个很好的权衡 and it's not a very good tradeoff
为了你的舒适而牺牲你的健康。 to sacrifice your health for the sake of your comfort.
还有 Also,
如果你以一个饱腹的姿势睡觉的话 if you go to sleep in this position on a full stomach,
你可能会产生胃酸倒流 you could develop acid reflux,
这在最好的情况下是不舒服的 which is uncomfortable at best,
会导致胃炎或溃疡。 and can lead to gastritis or an ulcer.
四， Four,
那么脸部呢 So what about the face?
当你趴着睡了一整晚后醒来 When you wake up after sleeping a whole night on your tummy
照照镜子你就知道我在说什么。 and look in the mirror you know what I'm talking about.
床单上的所有折痕都印在你的脸颊和额头上 All the creases on the bedsheet are imprinted on your cheeks and forehead
当你的脸被压在枕头上一整晚的话。 when your face is pressed to the pillow for a whole night.
皮肤下的血液循环变得更糟 Blood circulation under the skin gets worse,
这就导致了浮肿 which leads to puffiness.
你可能会认为这是由于水滞留 You might assume it's due to water retention,
但是原因要简单得多 But the reason is much simpler
你的身体的位置拉伸和皮肤上的压力降低了它的弹性。 your body position stretching and pressure on the skin lowers its elasticity.
这个问题不仅仅暂时在早上出现 This issue doesn't only exist temporarily in the morning,
随着时间的推移，睡眠的皱纹也会变成永久性的 with time wrinkles left from sleeping turn into permanent once,
尤其是在脸颊和鼻子周围 especially on the cheeks and around the nose.
你也可以在颈部和胸部区域发现衰老的迹象 You can also develop signs of ageing on the neck and chest area,
它们是很难摆脱的 and they're very hard to get rid of.
如果你想避开这些线 If you're trying to avoid these lines,
最好是睡在不同的位置 it's best to sleep in a different position.
五 Five,
在很长一段时间里，你的脖子都处于不自然的状态下 having your neck is flexed in the same unnatural position for a long time
也会变成这个样子。 should be addressed here too.
在脖子和肩膀周围的区域 In the area around the neck and shoulders,
运动受到限制 movement is restricted
血管和神经末梢被挤压， and blood vessels and nerve endings are constructed,
这可能会导致不可挽回的损失 which can lead to an irreparable damage.
更不用说，你很可能会因为脖子僵硬和酸痛而醒来， Not to mention, you will most likely wake up with a stiff and sore neck,
无论如何 no matter what.
有正确的支撑是很重要的 Having the correct support is important.
所以无论你以什么样姿势躺着 so no matter what position you're lying in,
选择一个能让你的脖子保持自然姿势的枕头。 pick a pillow that keeps your neck in a natural position.
6，在这个位置， Six, in this position,
你可以导致膝盖和脚的关节 you can cause the joints of knees elbows and feet
扭曲成一种尴尬的方式， to twist an awkward ways,
引起紧张和疼痛 causing strain and soreness
7，如果这还不够的话。 Seven, If that's still not enough.
主干也会受到影响 The backbone will also suffer.
当你趴着睡时 When you sleep on your belly,
对于你的脊椎来说，这是一个不自然的姿势 it's an unnatural position for your spine,
把太多的压力放在你的背部 putting too much pressure on the middle of your back
使它在早晨变得僵硬和疼痛。 and causing it to be stiff and achy in the morning.
从长远来看 In the long term,
脊骨周围的肌肉甚至会变得更短 the muscles around the backbone can even become shorter.
八，如果一个人的心脏有问题， Eight, if a person has problems with their heart,
趴着睡会增加额外的压力 sleeping on their stomach adds extra stress on it,
导致心率过快，并产生动脉压力 causing an excessive heart rate and arise an arterial pressure.
另一方面 On the other hand,
有些情况下你趴着睡觉 there are some cases when sleeping on your stomach
对你的健康有好处。 can be good for your health.
在新生儿中。 In newborns.
这个姿势会释放抽筋 This position releases cramps.
很多婴儿喜欢趴着睡 A lot of babies love to sleep on their belly,
这样做的原因是他们觉得更安全 and the reason for it is that they feel more secure.
还有 Also,
婴儿不应该趴着睡在枕头上 baby should never sleep on their stomach with a pillow.
但是大多数儿科医生都建议 But most pediatricians advised that
如果他们还不到一岁， if they're younger than one year old,
他们应该背部朝上睡或侧睡 they should sleep on their back or side.
患有肾病的人 People who have kidney diseases
可能趴着睡会感到更好受点。 might also feel better sleeping on their abdomen.
当我们趴着睡时 When we lie in our stomach,
肾脏没有压力 there's no pressure on the kidneys,
允许它们冲洗，轻松地工作 allowing them to flush out and work easily.
有时候，趴着睡是有益的 Sometimes, it can be good to lie in your tummy
如果你的后背或肩膀感到疲惫 if your back or shoulders are tired after sitting
以不良坐姿的坐在电脑前， in front of a computer with bad posture,
但这已经足够让你躺下休息一会儿了 but it's enough to lie down for a while and have a rest.
也许在那之后 maybe after that,
你可以在剩下的时间里切换到不同的睡姿 you can switch to a different position for the rest of the night
为了避免我之前提到的一些问题。 to avoid some of the issues I mentioned earlier.
好的 Okay,
我们已经确定了 So we've established that
大部分时间趴着睡对我们来说不是最好的。 most of the time sleeping on your stomach isn't the best for us.
但是，究竟怎样才能戒除这个习惯呢？ But, how on earth is it possible to kick this habit
如果你不习惯以其他方式入睡？ if you're not used to falling asleep any other way?
最有效的方法是 The most efficient way is
在你的睡衣前撒上一个发卷或几个塑料球。 to sow a hair roller or several plastic balls in front of your pajamas.
它们可以是柔软的，但却很难让你感到不舒服 They can be soft but hard enough to make you feel uncomfortable
当你趴着睡时， when you lie on your belly,
你必须在你的背部或侧面翻过去 you'll have to turn over on your back or side.
如果你不喜欢在你的睡衣上缝任何东西 If you don't feel like sewing anything to your pajamas,
你可以在4到5个小塑料球上打两个洞 you can just make two holes in four to five small plastic balls,
通过绳索或柔软的东西 through a rope or soft built into them
把它们串在你的腰上。 and string them on your waist.
你可能需要一段时间才能适应这一点 It may take some time for you to get used to this,
但这是值得的 but it'll be worth it.
通常，养成一个新习惯需要二十天的时间， Usually, it takes twenty one days for a new habit to form,
当你找到一个新的 and when you do find a new,
舒适的睡眠姿势时 comfortable sleeping pose,
你会想知道你怎么能趴着睡这么久 you'll wonder how you could sleep on your stomach for so long
作为最后的努力和最后的手段 As a last ditch effort and final resort
睡在你的背上 sleep on your back
在你的肚子上放一个小仙人掌。 and duct tape a small cactus on your belly.
如果你在夜间翻身 If you roll over on your tummy during the night,
你一定会知道的 you'll be sure to know about it.
实际上 Actually,
我刚刚把它做了一个 I just made that one out now.
那么选择最适合你身体的姿势呢 What about choosing the position that suits your body best?
睡在你的背上，脚放在枕头上是最好的 Sleeping on your back with your feet on a pillow is best
如果你的脊椎有问题。 if you have problems with your backbone.
这也是最好的美容觉 It's also the best beauty sleep.
你脸上的皱纹越少，就不会那么臃肿了 Fewer wrinkles appear in your face won't be as puffy,
但对打呼噜的人来说效果不太好。 but it doesn't work well for people who snore.
当你背上打鼾的时候，打鼾更严重 snoring gets worse when you on your back
你会感到呼吸急促。 and you can feel short of breath.
在你的左侧睡觉可以减少胃酸倒流的症状 Sleeping on your left side lessens the symptoms of reflux,
这样你就不会感到恶心和不适 and you'll feel less nausea and less discomfort.
一些医生也认为这有助于在夜间减轻体重 Some doctors also believe that it helps to shed weight at night too
然而，它可能并不适合那些在一般情况下睡眠不好的人。 And yet, it might not suit people who have trouble sleeping in general.
科学家已经发现到你可能会有更多的噩梦 Scientists have noted that you'll have more bad dreams
当你在左边睡着的时候， when you fall asleep on the left side,
胚胎的姿势，你的膝盖会拉到你的胸口 the embryo pose, with your knees pull to your chest
你的头被拉到你的膝盖上 and your head pulled to your knees
这对呼吸和脊椎的灵活性有好处。 it's good for breathing and spine flexibility.
但同时也不利于你的脖子 but at the same time is bad for your neck.
它弯得太久了 It would be bent for too long.
右侧睡眠对血压有好处 Sleeping on the right side is good for blood pressure
降低患老年痴呆症的风险， and lowers the risk of Alzheimer's,
但是对于怀孕后期的孕妇是严格禁止的 but is strictly forbidden for pregnant women in the third trimester
因为它会导致胎儿发育的问题。 because it can lead to problems with the development of the fetus.
你可以找出最适合你的睡姿 You can figure out what would be the best sleeping position for you
通过了解你的身体最需要什么。 by understanding what your body needs the most.
但是对于特定的健康问题 But in the case of particular health problems,
咨询你的医生 他可以建议你最好的睡眠方式 consult your doctor who can advise you on the best way for you to sleep.
事实上 In fact,
对大多数人来说 for most people,
在夜里改变身体姿势是很好的 it's good to change body positions during the night
并且在你的背部和不同的侧面睡觉。 and sleep both on your back and on different sides.
最后 Finally,
我们还没说过像蝙蝠一样睡觉 we haven't talked about sleeping upside down like bats
从你的脚后跟上垂下来。 hanging from your heels.
不 No,
不 no,
我们没有 we haven't,
所以轮到你睡觉的时候是你的信仰 So it's your turn which position for sleeping is your faith.
请在评论中告诉我 Let me know down in the comments.
嘿 Hey,
如果你今天学到了一些新的东西 if you learn something new today,
然后给这个视频一个赞 then give this video a like
和朋友分享。 and share it with a friend.
但是 嘿 But hey,
别去打瞌睡 don't go snooze.
就这样 Just yet.
我们有超过二千个很酷的视频供你们观看 we have over two thousand cool videos for you to check out,
只要点击左边或右边的视频就可以了 Just click on this left or right video and enjoy
保持生活的光明面。 stay on the bright side of life.