By Bryan Lufkin

作者：布萊恩.勒夫金

The allure of working from bed is strong – but turning your mattress into your office can trigger a slew of health problems, both psychological and physical.

在床上工作的誘惑力固然很大，但是把床墊變成辦公室會(huì)引發(fā)包括心理和生理上的一系列的健康問(wèn)題。

For many people, working from home, or ‘WFH’, has also come to mean ‘WFB’ – working from bed. Getting dressed and commuting to an office has been replaced by splashing water on your face and cracking open a computer as you settle back under your blanket.

對(duì)很多人來(lái)說(shuō)，在家工作也就等于在床上工作。過(guò)去常規(guī)的穿好衣服去上班，現(xiàn)在已經(jīng)被隨意洗洗臉然后躺在毯子里打開(kāi)電腦開(kāi)始工作所取代。

A staggering number of people are setting up shop on their mattresses; according to a November 2020 study, 72% of 1,000 Americans surveyed said they had worked remotely from their bed during the pandemic – a 50% increase since the start of the crisis. One in 10 reported they spent “most or all of their workweek” – 24-to-40 hours or more – in bed. This is especially true of young workers; in the UK, workers aged 18 to 34 are the least likely to have a proper desk and chair, and are twice as likely to work from bed than older workers.

大量的人群正在他們的床墊上工作; 根據(jù)2020年11月的一項(xiàng)研究，在1000名接受調(diào)查的美國(guó)人中，72%的人表示，他們?cè)谝咔槠陂g曾在床上遠(yuǎn)程工作，這一數(shù)據(jù)比病毒危機(jī)開(kāi)始時(shí)增加了50%。十分之一的人的報(bào)告顯示，他們“一周的大部分或全部工作時(shí)間”，即24到40個(gè)小時(shí)甚至更多時(shí)間，都是在床上度過(guò)的。這對(duì)年輕工作者來(lái)說(shuō)尤其普遍; 在英國(guó)，18歲至34歲的員工在家很大可能是沒(méi)有適合辦公的桌椅的，所以他們?cè)诖采瞎ぷ鞯目赡苄允悄挲g較大員工的兩倍。

But WFB isn’t just for lack of a proper chair – many simply love the cosiness and ease of the set-up. On Instagram, the #WorkFromBed hashtag pulls up thousands of photos, many of them featuring smiling people snuggled up in their pyjamas with cups of coffee, maybe even breakfast on a tray.

但在床上辦公的原因并不僅僅是因?yàn)槿鄙俸线m辦公的椅子，許多人只是喜歡床上舒適和輕松的設(shè)置。在Ins上，#床上辦公#的話題標(biāo)簽下人們展示了成千上萬(wàn)張照片，其中很多人的狀態(tài)都是身著睡衣，面帶微笑地依偎在床上，他們手端著咖啡，有些甚至是手拿裝著早餐的托盤(pán)。

But the reality is that turning your bed into your office can trigger a slew of health problems, both psychological and physical. And even if you don’t notice them now, adverse effects – possibly permanent – could emerge later on in life.

但事實(shí)上，把床變成辦公地點(diǎn)會(huì)引發(fā)一系列心理和生理上的健康問(wèn)題。即使你現(xiàn)在還沒(méi)有注意到，但是這些可能持久影響一輩子的負(fù)面效果可能會(huì)在以后的生活中出現(xiàn)。


Studying and doing homework from bed is bad, too, and working on a bed while lying on your stomach can be especially bad for your body

在床上學(xué)習(xí)和做作業(yè)也很不好，趴著工作對(duì)你的身體尤其不好。

Ergonomic nightmare

人體工程的噩夢(mèng)

It’s important to acknowledge that working from home is a privilege that isn’t afforded to hundreds of millions of people. Plus, for some remote workers, space for a full workstation just isn’t available, meaning working from bed may be their only choice.

要承認(rèn)的很重要的一點(diǎn)是，在家工作是一種特權(quán)，但并不是數(shù)億人都可以負(fù)擔(dān)得起的特權(quán)。此外，對(duì)于一些遠(yuǎn)程工作的人來(lái)說(shuō)，在家設(shè)置整張工作臺(tái)的空間是不夠的，這意味著在床上工作可能是他們唯一的選擇。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處


Still, for others, it’s the easiest option and the path of least resistance. (Motivation is an all-time low during the pandemic, after all.) People may have a desk or a kitchen table to place their computer on – they just choose not to.

不過(guò)，對(duì)另一些人來(lái)說(shuō)，在床上辦公是最簡(jiǎn)單的選擇，也是阻力最小的途徑。(畢竟，在大流行期間，人們的工作積極性是有史以來(lái)最低的。)人們可能有一張桌子或餐桌來(lái)放置電腦，只是他們選擇不這樣做。

Young people are particularly likely to fall victim to these bad habits, because they may not feel the strain of them right away

年輕人尤其容易成為這些壞習(xí)慣的受害者，因?yàn)樗麄兛赡懿粫?huì)馬上感受到這些壞習(xí)慣帶來(lái)的壓力。

But experts say that regardless of whether working from bed is avoidable or not, the ergonomic advice is the same: it’s not good for your body, so it’s very important to vary your posture and support different parts of your body wherever possible.

但專家們表示，不管在床上工作是否可以避免，人體工程學(xué)的建議都是一樣的:床上辦公對(duì)你的身體不好，所以重要的是要頻繁調(diào)整你的姿勢(shì)，盡可能讓身體的不同部位支撐。

Your neck, back, hips and more are all strained when you’re on a soft surface that encourages you to slump or sprawl. “None of it is optimal,” says Susan Hallbeck, director of health-care-system engineering at the Mayo Clinic, one of the largest medical research institutions in the US. “You’re really not supported in a way that’s conducive to work.”

當(dāng)你身體處在柔軟的環(huán)境時(shí)，你的脖子、背部、臀部和更多部位都會(huì)繃緊，這會(huì)使你不由地下沉或伸展。梅奧診所是美國(guó)最大的醫(yī)學(xué)研究機(jī)構(gòu)之一，其醫(yī)療保健系統(tǒng)工程主管蘇珊·哈爾貝克表示:“沒(méi)有一種方法是最佳的。你真的沒(méi)有得到有利于工作的身體支持。”

Young people, she points out, are particularly likely to fall victim to these bad habits, because they may not feel the strain of them right away. But the pain will flare up down the road. And depending on how bad your habits have been over this last year, the damage may already be done. It depends on the person, but it may be too late to undo the ergonomic problems you’ll face when you get older.

她指出，年輕人尤其容易成為這些壞習(xí)慣的受害者，因?yàn)樗麄兛赡懿粫?huì)馬上感受到這些壞習(xí)慣帶來(lái)的壓力。但隨著壞習(xí)慣的積累，疼痛總有一天會(huì)突然爆發(fā)。你過(guò)去一年的壞習(xí)慣，可能已經(jīng)造成了傷害。這取決于個(gè)人，但當(dāng)你變老了，那時(shí)想要解決人體工程學(xué)問(wèn)題可能就為時(shí)已晚了。

These ailments could include simple headaches, and could also extend to permanent stiffness in your back, arthritis and what’s known as cervical pain – that’s pain in the bones, ligaments and muscles in your neck that allow motion. “Anything is better than continuing the bad habit. Whenever you can stop, stop,” says Hallbeck.

這些疾病可能包括簡(jiǎn)單的頭痛，也可能延伸到你的背部的永久性僵硬，關(guān)節(jié)炎和所謂的頸椎疼痛——頸椎疼痛是指頸部的骨頭、韌帶和控制運(yùn)動(dòng)的頸部肌肉的疼痛?！叭魏问虑槎急壤^續(xù)壞習(xí)慣好。只要你能阻止壞習(xí)慣就及時(shí)阻止吧。” 哈爾貝克說(shuō)。

If you must continue working from bed (“there are grades of bad,” says Hallbeck), try recreating the experience of sitting in an upright chair as much as you can, and aim for “neutral posture” – that is, avoid putting strain on any one part of your body.

如果你必須繼續(xù)在床上工作的話(哈爾貝克說(shuō):“其實(shí)在床上工作有不同等級(jí)的壞處”)，試著盡可能多地重現(xiàn)坐在筆直的椅子上的感覺(jué)，并以“中性姿勢(shì)”為目標(biāo)，也就是說(shuō)，不要讓你身體的任何一個(gè)部位承受壓力。

Roll up a pillow and stick it under your lower back for lumbar support, put pillows under your knees, try to separate the display from your keyboard (if you’re able) and put the display at eye level or higher. Whatever you do, avoid lying on your stomach to type; it really strains your neck and elbows.

你可以卷起一個(gè)枕頭，放在你的下背部以支撐腰部，也可以把枕頭放在膝蓋下，試著把顯示器和鍵盤(pán)分開(kāi)(如果你可以的話)，把顯示器放在與眼睛平齊或更高的位置。無(wú)論你做什么，都不要俯臥打字;它真的會(huì)扭傷你的脖子和肘部。

When in doubt, get creative, like using an ironing board as a makeshift standing desk. But if you possibly can, it’s worth splashing out on some comfort. “If you’re going to be working from home for a long time” – and most experts predict that we will – “it really does pay to invest in a good workstation, even if it’s a very small workstation,” adds Hallbeck.

如果有疑問(wèn)的話，也可以發(fā)揮創(chuàng)意，比如用燙衣板當(dāng)臨時(shí)站立式辦公桌。但如果可能的話，花點(diǎn)錢(qián)買(mǎi)些舒適的東西也是值得的。哈爾貝克補(bǔ)充道:“如果你要長(zhǎng)時(shí)間在家工作的話（ 大多數(shù)專家預(yù)測(cè)我們需要這么做），投資一個(gè)好的工作臺(tái)確實(shí)值得，即使是一個(gè)非常小的工作臺(tái)也好。”

Breaking your brain

損壞你的大腦

When you work from bed for a year, it doesn’t just potentially wreck your body. It’s possibly bad for your productivity and sleep habits, too.

如果你在床上工作一年，這不僅有可能破壞你的身體，也可能對(duì)你的工作效率和睡眠習(xí)慣有害。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處


“As sleep specialists, we tend to recommend that the bed should be for the three Ss: sleeping, for sex or for when you’re sick. That’s it,” says Rachel Salas, associate professor of neurology and sleep expert at Johns Hopkins University in Maryland.

“作為睡眠專家，我們傾向于建議床應(yīng)該只為三個(gè)S服務(wù): 睡覺(jué)（sleep），做愛(ài)（sex）或病痛(sick)，就是這樣的?！?馬里蘭州約翰霍普金斯大學(xué)的神經(jīng)學(xué)副教授和睡眠專家雷切爾·薩拉斯這樣說(shuō)。

“The more you watch TV in bed, play video games in bed and not sleep in bed, your brain starts learning, ‘oh, OK, we can do any one of these activities in bed’. It starts building these associations, which eventually evolve into conditioned behaviours.”

“你在床上看電視、玩電子游戲越多，或者長(zhǎng)期不在床上睡覺(jué)，你的大腦就會(huì)開(kāi)始學(xué)習(xí)這種模式，‘哦，好吧，這些活動(dòng)我們都可以在床上做’。大腦會(huì)開(kāi)始建立這些聯(lián)系，最終將其演變成習(xí)慣行為?！?/b>


Not only does working from your bed spell potential ergonomic disaster, but it can rewire your brain to disassociate your bed with sleep

在床上工作不僅會(huì)導(dǎo)致潛在的人體工程學(xué)災(zāi)難，還會(huì)重新連接你的大腦，使你的床與睡眠分離。

This is what experts call ‘sleep hygiene’ – essentially, best practice as it relates to being in bed. Putting on your pyjamas at night is good sleep hygiene because it tells your body it’s time to start shutting down. Doomscrolling or sending emails in bed is bad sleep hygiene.

這就是專家所說(shuō)的“睡眠衛(wèi)生”。睡眠衛(wèi)生從本質(zhì)上說(shuō)，就是在床上的最佳實(shí)踐。晚上穿上睡衣是很好的睡眠衛(wèi)生，因?yàn)樗嬖V你的身體是時(shí)候開(kāi)始休息了。而在床上滾動(dòng)或發(fā)送電子郵件是不健康的睡眠衛(wèi)生。

So, when you set up shop in bed with your laptop, phone, Slack and all the glowing screens your job requires every day, your brain and body eventually stop associating bed with rest. That’s a big reason why the pandemic has led to ‘coronasomnia’, says Salas, referring to the global spike in insomnia and sleep disorders that has accompanied Covid-19.

所以，當(dāng)你躺在床上辦公時(shí)，你的筆記本電腦、手機(jī)、Slack軟件和所有工作需要的發(fā)光屏幕會(huì)讓你的大腦和身體最終不再把床和休息聯(lián)系在一起。薩拉斯說(shuō)，這是大流行導(dǎo)致“冠狀動(dòng)脈失眠癥”的一個(gè)重要原因（新冠病毒導(dǎo)致全球失眠和睡眠障礙激增）。

“You’re really training your brain to be alx, and [telling it] this is where your ideas come and this is where it’s full work mode” when you WFB, adds Salas. “When you’re trying to wind down and go to sleep, your brain is like – ‘wait a minute, what are we doing? This is work time’.”

薩拉斯補(bǔ)充道:“（在床上辦公時(shí)）你實(shí)際上是在訓(xùn)練你的大腦對(duì)床保持警覺(jué)，(告訴它)這里是你靈感的來(lái)源，這里是你的完整工作模式。而當(dāng)你試圖放松下來(lái)睡覺(jué)時(shí)，你的大腦會(huì)說(shuō)，‘等一下，我們?cè)诟墒裁?現(xiàn)在是工作時(shí)間’。”

Doing this for a year, or any extended period of time, could lead to insomnia, or to something called circadian rhythm disorder. That’s when our bodies’ natural clocks, that tell us when it’s time to sleep, get thrown out of whack in the long term. Salas says it can also aggravate non-sleep-related issues you may have, like restless leg syndrome, in which case the affected body parts need rest to avoid the symptoms associated with the condition.

持續(xù)這樣做一年，或一段時(shí)間，都可能導(dǎo)致失眠，或造成一種被稱為晝夜節(jié)律紊亂的疾病。我們身體的自然時(shí)鐘往往會(huì)告訴我們什么時(shí)候該睡覺(jué)了，但長(zhǎng)此以往，這種自然時(shí)鐘會(huì)被打壞。薩拉斯說(shuō)，在床上辦公還會(huì)加重你可能有的非睡眠相關(guān)問(wèn)題，比如不寧腿綜合征，在這種情況下，受影響的身體部位需要足夠的休息才能避免與睡眠相關(guān)的癥狀。

And disturbed nights, body pain or both mean that work-wise, you’re less likely to be productive, creative or focused, the experts say, making it likely your work could suffer.

專家表示，夜間不安、身體疼痛或兩者都意味著在工作方面，你的工作效率、創(chuàng)造力或注意力都可能降低，這可能會(huì)影響你的工作。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處


A problem for everyone?

每個(gè)人都有的問(wèn)題?

The most pernicious issue, however, is that all those potential problems may show up in some WFB workers, but not in others.

然而，最有害的問(wèn)題是，所有這些潛在的問(wèn)題可能會(huì)在一些在床上辦公的員工身上出現(xiàn)，而在其他員工身上則不會(huì)。

“Some people will swear that it’s not an issue for them: they can work in bed, they can sleep in bed,” says Salas. “They can do whatever they want in bed and it doesn’t negatively affect their sleep.”

薩拉斯說(shuō):“有些人會(huì)發(fā)誓說(shuō)，這對(duì)他們來(lái)說(shuō)不是問(wèn)題:他們可以在床上工作，可以在床上睡覺(jué)。他們覺(jué)得自己可以在床上做任何他們想做的事，這不會(huì)對(duì)他們的睡眠產(chǎn)生負(fù)面影響?！?/b>

Genetics, environmental factors, how bad the habits are and how long you do them, your age: all of these play a role in whether working from bed for a year or longer is actually going to be bad for you. “It’s not a dose-response relationship,” says Hallbeck.

但是基因、環(huán)境因素、不良習(xí)慣的等級(jí)、養(yǎng)成習(xí)慣的時(shí)間有多長(zhǎng)、你的年齡，所有這些因素都會(huì)影響到在床上工作一年或更長(zhǎng)時(shí)間是否真的對(duì)你有害。哈爾貝克表示“這不是劑量-反應(yīng)關(guān)系”。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處


And although working from bed may not necessarily be something you can change – or want to change – it’s important to keep in mind that your body and brain may not feel the fallout at the moment. But they could, someday. “They won’t feel it right now,” says Hallbeck, especially of younger workers who WFB. “But as they age, it will pop up.”

雖然在床上工作不一定是你能改變或想要改變的事情，但重要的是要記住，你的身體和大腦此刻可能感覺(jué)不到這種影響。但這種影響可能總有一天會(huì)顯現(xiàn)出來(lái)。“他們現(xiàn)在還感覺(jué)不到，”哈爾貝克說(shuō)，尤其是對(duì)于那些年輕一些的床上辦公者來(lái)說(shuō)，“但隨著年齡的增長(zhǎng)，這種影響會(huì)突然出現(xiàn)。”

It may feel like one more thing to worry about in the Covid-19 era. But if this period has taught us anything, it’s that, as far as health goes, it’s better to be safe than sorry. “If you don’t have any of the negative effects, great,”says Salas. “But that might not always be the case.”

在2019冠狀病毒病時(shí)代，這似乎是另一件需要擔(dān)心的事情。但如果說(shuō)這段時(shí)期教會(huì)了我們什么的話，那就是，就健康而言，安全總比事后后悔好。薩拉斯表示：“如果你沒(méi)有出現(xiàn)任何負(fù)面影響，那很好，但情況可能并不總是這樣?！?br />
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請(qǐng)注明出處