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引發包括心理和生理上的一系列的健康問題。

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 Getting dressed and commuting to an office has been replaced by splashing water on your face and cracking open a computer as you settle back under your blanket.

對很多人來說,在家工作也就等于在床上工作。過去常規的穿好衣服去上班,現在已經被隨意洗洗臉然后躺在毯子里打開電腦開始工作所取代。

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2020年11月的一項研究,在1000名接受調查的美國人中,72%的人表示,他們在疫情期間曾在床上遠程工作,這一數據比病毒危機開始時增加了50%。十分之一的人的報告顯示,他們“一周的大部分或全部工作時間”,即24到40個小時甚至更多時間,都是在床上度過的。這對年輕工作者來說尤其普遍; 在英國,18歲至34歲的員工在家很大可能是沒有適合辦公的桌椅的,所以他們在床上工作的可能性是年齡較大員工的兩倍。

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為缺少合適辦公的椅子,許多人只是喜歡床上舒適和輕松的設置。在Ins上,#床上辦公#的話題標簽下人們展示了成千上萬張照片,其中很多人的狀態都是身著睡衣,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。

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.

但事實上,把床變成辦公地點會引發一系列心理和生理上的健康問題。即使你現在還沒有注意到,但是這些可能持久影響一輩子的負面效果可能會在以后的生活中出現。


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

在床上學習和做作業也很不好,趴著工作對你的身體尤其不好。

Ergonomic nightmare

人體工程的噩夢

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.

要承認的很重要的一點是,在家工作是一種特權,但并不是數億人都可以負擔得起的特權。此外,對于一些遠程工作的人來說,在家設置整張工作臺的空間是不夠的,這意味著在床上工作可能是他們唯一的選擇。

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,對另一些人來說,在床上辦公是最簡單的選擇,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最低的。)人們可能有一張桌子或餐桌來放置電腦,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慣的受害者,因為他們可能不會馬上感受到這些壞習慣帶來的壓力。

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,人體工程學的建議都是一樣的:床上辦公對你的身體不好,所以重要的是要頻繁調整你的姿勢,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.”

當你身體處在柔軟的環境時,你的脖子、背部、臀部和更多部位都會繃緊,這會使你不由地下沉或伸展。梅奧診所是美國最大的醫學研究機構之一,其醫療保健系統工程主管蘇珊·哈爾貝克表示:“沒有一種方法是最佳的。你真的沒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慣的受害者,因為他們可能不會馬上感受到這些壞習慣帶來的壓力。但隨著壞習慣的積累,疼痛總有一天會突然爆發。你過去一年的壞習慣,可能已經造成了傷害。這取決于個人,但當你變老了,那時想要解決人體工程學問題可能就為時已晚了。

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單的頭痛,也可能延伸到你的背部的永久性僵硬,關節炎和所謂的頸椎疼痛——頸椎疼痛是指頸部的骨頭、韌帶和控制運動的頸部肌肉的疼痛?!叭魏问虑槎急壤^續壞習慣好。只要你能阻止壞習慣就及時阻止吧?!?哈爾貝克說。

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.

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

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分開(如果你可以的話),把顯示器放在與眼睛平齊或更高的位置。無論你做什么,都不要俯臥打字;它真的會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.

如果有疑問的話,也可以發揮創意,比如用燙衣板當臨時站立式辦公桌。但如果可能的話,花點錢買些舒適的東西也是值得的。哈爾貝克補充道:“如果你要長時間在家工作的話( 大多數專家預測我們需要這么做),投資一個好的工作臺確實值得,即使是一個非常小的工作臺也好?!?

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,也可能對你的工作效率和睡眠習慣有害。

“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該只為三個S服務: 睡覺(sleep),做愛(sex)或病痛(sick),就是這樣的?!?馬里蘭州約翰霍普金斯大學的神經學副教授和睡眠專家雷切爾·薩拉斯這樣說。
原創翻譯:龍騰網 http://www.codygalaherlaw.com 轉載請注明出處


“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,或者長期不在床上睡覺,你的大腦就會開始學習這種模式,‘哦,好吧,這些活動我們都可以在床上做’。大腦會開始建立這些聯系,最終將其演變成習慣行為?!?


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

在床上工作不僅會導致潛在的人體工程學災難,還會重新連接你的大腦,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.

這就是專家所說的“睡眠衛生”。睡眠衛生從本質上說,就是在床上的最佳實踐。晚上穿上睡衣是很好的睡眠衛生,因為它告訴你的身體是時候開始休息了。而在床上滾動或發送電子郵件是不健康的睡眠衛生。

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,當你躺在床上辦公時,你的筆記本電腦、手機、Slack軟件和所有工作需要的發光屏幕會讓你的大腦和身體最終不再把床和休息聯系在一起。薩拉斯說,這是大流行導致“冠狀動脈失眠癥”的一個重要原因(新冠病毒導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’.”

薩拉斯補充道:“(在床上辦公時)你實際上是在訓練你的大腦對床保持警覺,(告訴它)這里是你靈感的來源,這里是你的完整工作模式。而當你試圖放松下來睡覺時,你的大腦會說,‘等一下,我們在干什么?現在是工作時間’?!?br>原創翻譯:龍騰網 http://www.codygalaherlaw.com 轉載請注明出處


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.

持續這樣做一年,或一段時間,都可能導致失眠,或造成一種被稱為晝夜節律紊亂的疾病。我們身體的自然時鐘往往會告訴我們什么時候該睡覺了,但長此以往,這種自然時鐘會被打壞。薩拉斯說,在床上辦公還會加重你可能有的非睡眠相關問題,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、創造力或注意力都可能降低,這可能會影響你的工作。
原創翻譯:龍騰網 http://www.codygalaherlaw.com 轉載請注明出處


A problem for everyone?

每個人都有的問題?

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

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

“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:“有些人會發誓說,這對他們來說不是問題:他們可以在床上工作,可以在床上睡覺。他們覺得自己可以在床上做任何他們想做的事,這不會對他們的睡眠產生負面影響?!?

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、環境因素、不良習慣的等級、養成習慣的時間有多長、你的年齡,所有這些因素都會影響到在床上工作一年或更長時間是否真的對你有害。哈爾貝克表示“這不是劑量-反應關系”。

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不到這種影響。但這種影響可能總有一天會顯現出來?!八麄儸F在還感覺不到,”哈爾貝克說,尤其是對于那些年輕一些的床上辦公者來說,“但隨著年齡的增長,這種影響會突然出現?!?

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冠狀病毒病時代,這似乎是另一件需要擔心的事情。但如果說這段時期教會了我們什么的話,那就是,就健康而言,安全總比事后后悔好。薩拉斯表示:“如果你沒有出現任何負面影響,那很好,但情況可能并不總是這樣?!?br />