Department of Medical Psychology, the Second Military Medical University, Shanghai, China.
Department of Nautical Psychology, the Second Military Medical University, Shanghai, China.
PLoS One. 2020 Feb 10;15(2):e0228756. doi: 10.1371/journal.pone.0228756. eCollection 2020.
This study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, pre-sleep arousal, mood, and working memory.
Thirty-eight participants were randomized to either an intervention group (n = 19), where members were instructed to avoid using their mobile phone 30 minutes before bedtime, or a control group (n = 19), where the participants were given no such instructions. Sleep habit, sleep quality, pre-sleep arousal and mood were measured using the sleep diary, the Pittsburgh sleep quality index, the Pre-sleep Arousal Scale and the Positive and Negative Affect Schedule respectively. Working memory was tested by using the 0-,1-,2-back task (n-back task).
Restricting mobile phone use before bedtime for four weeks was effective in reducing sleep latency, increasing sleep duration, improving sleep quality, reducing pre-sleep arousal, and improving positive affect and working memory.
Restricting mobile phone use close to bedtime reduced sleep latency and pre-sleep arousal and increased sleep duration and working memory. This simple change to moderate usage was recommended to individuals with sleep disturbances.
本研究旨在评估睡前限制使用手机对睡眠、睡前觉醒、情绪和工作记忆的影响。
38 名参与者被随机分为干预组（n=19）和对照组（n=19）。干预组的成员被指示在睡前 30 分钟避免使用手机，而对照组则没有这样的指示。使用睡眠日记、匹兹堡睡眠质量指数、睡前觉醒量表和正负情感量表分别测量睡眠习惯、睡眠质量、睡前觉醒和情绪。使用 0-1-2 回任务（n 回任务）测试工作记忆。
四周睡前限制使用手机可有效缩短睡眠潜伏期、增加睡眠时间、提高睡眠质量、降低睡前觉醒、改善积极情绪和工作记忆。
睡前限制使用手机可缩短睡眠潜伏期和睡前觉醒，增加睡眠时间和工作记忆。建议有睡眠障碍的人适度使用手机并加以限制。
