雙語閱讀：臥室牆壁塗成灰色？爲睡眠考慮下藍色
It may be the decor colour of the moment but painting your bedroom wall the same shade as a bleak English sky could actually stop you from getting your eight hours' in.
灰色可能是時下的流行裝飾色，但把臥室牆壁刷成和英國陰冷的天空一樣的顏色，實際上會讓你無法入眠。
Grey is one of the colours that you should blacklist when thinking of re-painting your bedroom, according to a sleep expert at mattress company Sealy. However, blue could actually promote sleep because it sends calming messages to the brain.
西利牀墊公司的一位睡眠專家表示，在考慮重新粉刷臥室時，灰色是應該列入黑名單的顏色之一。而藍色實際上可以促進睡眠，因爲它可以向大腦發送鎮靜信息。
And while you might sleep in the dark, creeping light from streetlamps, and clutter from an untidy room could all add up to a night of insomnia.
雖然睡覺的時候屋裡是暗的，但路燈微弱的光線和房間的凌亂都可能導致失眠。
Grey isn't the only colour you should avoid if you're reaching for a paintbrush.
如果你想粉刷臥室，除了灰色以外，還有一些顏色也要避免。
Reds, browns and purples can all hinder a peaceful night's sleep, says Sealy's sleep expert Natalie Armstrong.
西利公司的睡眠專家娜塔莉·阿姆斯特朗說，紅色、棕色和紫色都可能影響夜間安眠。
She told Femail: 'While your room is dark when you go to sleep, many of us spend an hour or more in our bedrooms with the light on before going to sleep, which is when the colour of your bedroom can be so disruptive.
她告訴《每日郵報》女性專欄：“睡覺的時候，你的房間是暗的，但我們很多人會在睡前開着燈在臥室裡待上一個多小時，而這個時候你臥室的顏色會有很大影響。”
'Colours that are too bright can put your brain into a state of high alert, which can last long after you’ve turned the light off and can no longer see the colour.
“太亮的顏色會讓你的大腦處於高度警惕狀態，即使你把燈關掉，看不到牆壁顏色之後，這種狀態也會持續很長時間。”
'Grey, while gentle, is also quite suppressive. The absence of any strong colour has a depressive effect on the brain because it is a colour typically used to represent sadness and dreariness. While the current trend for grey is trying to change this, the deep rooted associations of grey as a drab colour can make it a bad choice for bedroom décor.'
“灰色雖然溫和，但也很壓抑。缺乏高飽和色會對大腦產生抑鬱效果，因爲它是一種通常用來代表悲傷和淒涼的顏色。儘管當前的灰色流行趨勢試圖改變這一現狀，但灰色作爲一種單調顏色的根深蒂固的聯想可能會讓它成爲臥室裝飾顏色的糟糕選擇。”
The real colour champion when it comes to good sleep is blue, which is easily picked up by ganglion cells in the retinas of your eyes. The cells then send a message direct to your brain that you're in a calm environment.
說到好的睡眠，最佳的臥室裝飾顏色是藍色，它很容易被視網膜上的神經節細胞吸收。之後這些細胞會直接向你的大腦發送信息，告訴你你正處於平靜的環境中。
Another well-documented enemy of sleep includes smartphones but it isn't just your mobile that can stand in the way of sweet dreams.
智能手機也是睡眠的一個“敵人”，不過妨礙你做美夢的不僅僅是你的手機。
Reading a book on a Kindle or watching your favourite television show while tucked up in bed exposes you to exactly the same kind of 'blue' light.
在Kindle上看書或者在牀上看你最喜歡的電視節目都會讓你暴露在同樣的“藍光”下。
Says Armstrong: 'These devices emit the same blue light as phones, which has been shown to suppress melatonin, the sleep hormone, and disturb the body’s natural circadian rhythms, which regulates our sleep-wake cycle.'
阿姆斯特朗說：“這些設備發出的藍光與手機發出的藍光相同，這會抑制褪黑素（一種睡眠激素）的分泌，擾亂人體的自然晝夜節律，而晝夜節律調節着我們的睡眠-覺醒週期。”
Black-out blinds and heavy curtains can be the difference between a peaceful night's kip and tossing and turning, with lights from streetlamps outside a trigger to keep your brain activated.
因爲室外的路燈燈光可能會使大腦保持活躍，閉合的遮光簾和厚重的窗簾可以讓人免於輾轉反側，給人帶來寧靜的夜間睡眠。
And while the phrase 'tidy house, tidy mind' might be ordinarily used in the daytime, it can be just as pertinent at night-time.
“整潔的房子，整潔的頭腦”這句話或許通常用於白天，但在晚上也同樣適用。
If you're trying to sleep in a room that's heavy on clutter, you can carry that unsettled feeling into your subconscious when trying to fall into slumber, says Armstrong.