美国有线新闻 CNN 美国成年人每天盯着屏幕的时间长达10个半小时

（单词翻译）

Ten hours and thirty-nine minutes per day, that's how much time American adult spend on average staring at a screen. Don't get mad at me. We're only 10 minutes.

The statistic¹ comes from a Nielsen company audience report from last year. It includes time spent on tablets, smart phones, computers, games, TVs.

And for those who can't step away, it could be considered toxic².

DR. SANJAY GUPTA, CNN CHIEF MEDICAL CORRESPONDENT³: How do you know you have a problem and you need a digital detox?

Well, if you're watching this right now, you're probably tech-savvy. You've got lots of different devices and you maybe somebody who is in a need of a digital detox. It's when these devices start to control your life as opposed to making them easier.

The area we find this impacts your life the most — and this may surprise you — but it's in fact your sleep. You find that people who are using their devices so close to bedtime creates an arousal in your brain that is so profound⁴ that it makes it much harder to go to sleep. It also affects your circadian rhythm overall. That's your sort of normal rhythm between lights and night, and when that is disrupted⁵, it just throws off your whole sleep schedule.

One thing you don't realize is that simply by reading an email or reading a text message in the middle of the night, it can take your brain from zero to sixty very, very quickly and that brain is a very, very hard brain to slow down.

One golden rule that most sleep experts agree on is that if you do get woken by the phone or by something else and you're awake, get up and walk around. Don't come back and lie in the bed until you're truly ready to go to sleep.

So, take a break. Put on the "out of office". Put the cellphone away. It could help you live to a hundred.