Why noise is bad for your health -- and what you can do about it | Mathias Basner

譯者: Lilian Chiu 審譯者: Helen Chang

Do you hear that?

你們聽到那聲音了嗎？

Do you know what that is?

你們知道那是什麼聲音嗎？

Silence.

寂靜。

The sound of silence.

寂靜的聲音。

Simon and Garfunkel wrote a song about it.

賽門與葛芬柯 以它為主題寫了一首歌。

But silence is a pretty rare commodity these days,

但現今，寂靜非常稀有，

and we're all paying a price for it in terms of our health --

我們也都要為此付出 健康方面的代價，

a surprisingly big price, as it turns out.

結果發現，這個代價大得驚人。

Luckily, there are things we can do right now,

幸運的是，有一些行動 是我們現在就可以採取的，

both individually and as a society,

包括個人的行動和社會的行動，

to better protect our health

來把我們的健康保護得更好，

and give us more of the benefits of the sounds of silence.

讓我們從寂靜的聲音 得到更多的益處。

I assume that most of you know that too much noise is bad for your hearing.

我猜想大部分人都知道， 太多噪音對你的聽覺有害。

Whenever you leave a concert or a bar and you have that ringing in your ears,

若你離開音樂會或是酒吧時， 耳朵會聽見鳴聲，

you can be certain that you have done some damage to your hearing,

那就可以確定你的聽力已經受損，

likely permanent.

且可能是永久性的。

And that's very important.

那是非常重要的。

However, noise affects our health in many different ways beyond hearing.

然而，除了聽力之外，噪音還會以 許多其他的方式影響我們的健康。

They're less well-known,

這些方式比較少人知道，

but they're just as dangerous as the auditory effects.

但卻和聽力受影響一樣危險。

So what do we mean when we talk about noise?

所以，我們說的「噪音」 是什麼意思？

Well, noise is defined as unwanted sound,

噪音的定義，是不想聽到的聲音，

and as such, both has a physical component, the sound,

就這定義來說， 它有實體的成分，即聲音，

and a psychological component,

也有心理的成分，

the circumstances that make the sound unwanted.

即讓造成聲音 「不想被聽到」的情境。

A very good example is a rock concert.

一個非常好的例子 就是搖滾演唱會。

A person attending the rock concert, being exposed to 100 decibels,

一個人去聽搖滾演唱會， 暴露在一百分貝的音量下，

does not think of the music as noise.

他卻不認為這音樂是噪音。

This person likes the band, and even paid a hundred dollars for the ticket,

這個人喜歡這個樂團， 甚至花了一百美金買票，

so no matter how loud the music, this person doesn't think of it as noise.

所以不論音樂有多大聲， 這個人都不會將之視為噪音。

In contrast, think of a person living three blocks away from the concert hall.

相對的，想想看住家離 音樂會場只有三個街區的人。

That person is trying to read a book,

這個人想要看本書，

but cannot concentrate because of the music.

但卻因為音樂而無法專心。

And although the sound pressure levels are much lower in this situation,

雖然在這個情況中， 聲音壓力的程度低很多，

this person still thinks of the music as noise,

這個人仍然會認為這音樂是噪音，

and it may trigger reactions that can, in the long run, have health consequences.

且從長期來看，它造成的反應

可能會有健康方面的後果。

So why are quiet spaces so important?

所以，為什麼安靜的 空間如此重要？

Because noise affects our health in so many ways beyond hearing.

因為噪音對我們健康的影響 絕對不只是聽力方面而已。

However, it's becoming increasingly difficult to find quiet spaces

然而，要找到安靜的 空間越來越困難了，

in times of constantly increasing traffic,

現在的交通流量不斷增加，

growing urbanization,

都市化越來越嚴重，

construction sites, air-conditioning units,

有工地、冷氣機、

leaf blowers, lawnmowers,

吹葉機、除草機、

outdoor concerts and bars, personal music players,

戶外音樂會和酒吧、 個人的音樂播放裝置，

and your neighbors partying until 3am.

還有你的鄰居家 派對開到半夜三點。

Whew!

呼！

In 2011, the World Health Organization estimated

2011 年，世界健康組織估計

that 1.6 million healthy life years are lost every year

每年會損失 一百六十萬年的健康生命，

due to exposure to environmental noise

原因就是暴露在環境噪音中，

in the Western European member states alone.

這只是西歐國家的數字。

One important effect of noise is that it disturbs communication.

噪音有一項重大的影響， 就是它會打擾溝通。

You may have to raise your voice to be understood.

你得要拉高聲音， 你說的話才能被聽懂。

In extreme cases, you may even have to pause the conversation.

在極端的情況下， 你甚至可能得要暫停對話。

It's also more likely to be misunderstood in a noisy environment.

在噪音大的環境中， 溝通也有可能被誤解。

These are all likely reasons why studies have found

可能就是因為這些原因， 導致許多研究都發現

that children who attend schools in noisy areas

在噪音地區就學的孩子

are more likely to lag behind their peers in academic performance.

在學校課業的表現 比較有可能會落後同儕。

Another very important health effect of noise

噪音對健康還有一項 非常重要的影響，

is the increased risk for cardiovascular disease

那就是得到 心血管疾病的風險會上升，

in those who are exposed to relevant noise levels

如果暴露在高強度噪音之下，

且持續很長的時間，風險就較高。

for prolonged periods of time.

Noise is stress,

噪音是種壓力，

especially if we have little or no control over it.

特別是在我們很難 或無法控制它的時候。

Our body excretes stress hormones like adrenaline and cortisol

我們的身體會分泌壓力荷爾蒙， 如腎上腺素和可體松，

that lead to changes in the composition of our blood

它們會改變我們血液的組成，

and in the structure of our blood vessels,

也會改變我們血管的結構，

which have been shown to be stiffer after a single night of noise exposure.

已經證明暴露在噪音中一個晚上， 血管就會變比較僵硬。

Epidemiological studies show associations between the noise exposure

流行病學研究顯示， 暴露在噪音下的人

and an increased risk for high blood pressure,

會有比較高的風險得到高血壓、

heart attacks and stroke,

心臟病，及中風，

and although the overall risk increases are relatively small,

雖然整體的風險 增加程度相對很小，

this still constitutes a major public health problem

這仍然會造成重大的公共健康問題，

because noise is so ubiquitous,

因為噪音無所不在，

and so many people are exposed to relevant noise levels.

且好多人都暴露在 相當高的噪音之下。

A recent study found that US society

一篇近期的研究發現，美國社會

could save 3.9 billion dollars each year

每年可以省下三十九億美元，

by lowering environmental noise exposure by five decibels,

只要將環境噪音暴露降低五分貝，

just by saving costs for treating cardiovascular disease.

省下的心血管疾病 治療成本就有這麼多。

There are other diseases like cancer, diabetes and obesity

還有其他的疾病， 如癌症、糖尿病，和肥胖，

that have been linked to noise exposure,

也和噪音暴露有關，

but we do not have enough evidence yet

但我們尚無足夠的證據

to, in fact, conclude that these diseases are caused by the noise.

能夠下結論說這些疾病 其實就是噪音造成的。

Yet another important effect of noise is sleep disturbance.

噪音還有一項重大的影響， 就是睡眠干擾。

Sleep is a very active mechanism that recuperates us

睡眠是一種非常正面的恢復機制，

讓我們為下一個清醒時段做好準備。

and prepares us for the next wake period.

A quiet bedroom is a cornerstone of what sleep researchers call

安靜的臥室可說是基石，

被睡眠研究者稱為 「好的睡眠衛生」。

"a good sleep hygiene."

And our auditory system has a watchman function.

我們的聽覺系統 有一種夜間看守的功能。

It's constantly monitoring our environment for threats,

它經常在監控 我們的環境有沒有威脅，

even while we're sleeping.

即使我們睡覺時。

So noise in the bedroom can cause a delay in the time it takes us to fall asleep,

所以，臥室中的噪音可能 會讓我們延遲進入熟睡。

it can wake us up during the night,

噪音可能會在大半夜吵醒我們，

and it can prevent our blood pressure from going down during the night.

也可能會制止 我們的血壓在夜間下降。

We have the hypothesis that if these noise-induced sleep disturbances

我們的假設是， 如果這些由噪音造成的打擾

continue for months and years,

持續數個月甚至數年，

then an increased risk for cardiovascular disease is likely the consequence.

後果可能就是 心血管疾病的風險增加。

However, we are often not aware of these noise-induced sleep disturbances,

然而，我們通常沒注意到 這些由噪音造成的睡眠干擾，

because we are unconscious while we're sleeping.

因為我們在睡覺時是沒有意識的。

In the past, we've done studies on the effects of traffic noise on sleep,

過去，我們已經研究過 交通噪音對睡眠的影響，

and research subjects would often wake up in the morning and say,

研究受試者通常 會在早上起床時說：

「啊，昨晚真棒， 我幾乎是立即入睡，

"Ah, I had a wonderful night, I fell asleep right away,

never really woke up."

一覺到天亮。」

When we would go back to the physiological signals

當我們回去看我們在夜間

we had recorded during the night,

記錄的生理訊號時，

we would often see numerous awakenings

我們通常會發現 受試者醒來好幾次，

and a severely fragmented sleep structure.

且睡眠結構很明顯是片段式的。

These awakenings were too brief for the subjects to regain consciousness

這幾次醒來的時間都太短暫，

所以受試者不會恢復意識，

and to remember them during the next morning,

隔天早上也不會記得有醒來過，

but they may nevertheless have a profound impact

但睡眠中途醒來， 免不了會深深影響到

on how restful our sleep is.

我們睡眠是否能提供充份的休息。

So when is loud too loud?

所以，多大聲才是太大聲？

A good sign of too loud is once you start changing your behavior.

有個很好的徵兆表示聲音太大： 你開始改變你的行為。

You may have to raise your voice to be understood,

你可能得要拉高音量 來讓對方聽懂你的話，

or you increase the volume of your TV.

或是你把電視音量轉更大聲。

You're avoiding outside areas, or you're closing your window.

你會避開外圍的區域， 或是你會把窗戶關上。

You're moving your bedroom to the basement of the house,

你把你的臥室搬到房子的地下室，

或是你甚至安裝了隔音牆。

or you even have sound insulation installed.

Many people will move away to less noisy areas,

許多人會移動到 比較沒有噪音的地方，

but obviously not everybody can afford that.

但顯然不是人人都負擔得起。

So what can we do right now to improve our sound environment

我們現在能做什麼， 來改善我們的聲音環境，

and to better protect our health?

把我們的健康保護得更好？

Well, first of all, if something's too loud, speak up.

首先，遇到太大聲的情況， 不要忍氣吞聲不說出來。

For example, many owners of movie theaters

比如，許多擁有家庭劇院的人

seem to think that only people hard of hearing are still going to the movies.

似乎都認為只有重聽的人 才會去電影院看電影。

If you complain about the noise and nothing happens,

如果你對噪音提出抗議， 卻沒有得到反應，

demand a refund and leave.

就要求退款並離開。

That's the language that managers typically do understand.

通常，這是經理能聽得懂的語言。

Also, talk to your children about the health effects of noise

此外，跟你的孩子談談 噪音對健康的影響，

and that listening to loud music today will have consequences when they're older.

讓他們知道今天聽音樂的音量過大 會在將來造成後果。

You can also move your bedroom to the quiet side of the house,

你也可以把臥室搬到房子中 比較安靜的那一側，

where your own building shields you from road traffic noise.

讓你自己的大樓替你阻擋 道路交通的噪音。

If you're looking to rent or buy a new place,

如果你打算要租或買一間新房子，

make low noise a priority.

把低噪音列為優先考量。

Visit the property during different times of the day

在一天中幾個不同時刻去看房子，

and talk to the neighbors about noise.

並跟鄰居談談噪音議題。

You can wear noise-canceling headphones when you're traveling

當你在路上時， 可以戴上消噪耳機，

or if your office has high background noise levels.

或者當你的辦公室背景噪音 過大時也可以這麼做。

In general, seek out quiet spaces,

平常就要去找安靜的地方，

especially on the weekend or when you're on vacation.

特別是在週末或是休假時。

Allow your system to wind down.

讓你的聽力系統能放鬆一下。

I, very appropriately for this talk,

說一件很適合這場演說的事，

attended a noise conference in Japan four years ago.

我四年前去日本參加 一場噪音研討會。

When I returned to the United States and entered the airport,

當我返回美國並進入機場時，

a wall of sound hit me.

我就像撞上一道音牆。

This tells you that we don't realize anymore

這表示我們已經完全無法發現

the constant degree of noise pollution we're exposed to

我們平時就暴露在噪音污染之中，

and how much we could profit from more quiet spaces.

也不知道若能找到更安靜的地方， 能夠有多大的好處。

What else can we do about noise?

關於噪音，我們還能做什麼？

Well, very much like a carbon footprint, we all have a noise footprint,

和碳足跡很類似， 我們也有噪音足跡，

and there are things we can do to make that noise footprint smaller.

我們的確可以採取一些行動， 來減少噪音足跡。

For example, don't start mowing your lawn at 7am on a Saturday morning.

比如，不要在星期六 早上七點就到院子除草。

Your neighbors will thank you.

你的鄰居會很感謝你。

Or use a rake instead of a leaf blower.

或者使用草耙來取代吹葉機。

In general, noise reduction at the source makes the most sense,

一般來說，從源頭來減少 噪音是最合理的做法，

so whenever you're looking to buy a new car,

所以，當你要買新車、

air-conditioning unit, blender, you name it,

冷氣機、攪拌機， 買任何你能想到的東西時，

make low noise a priority.

把低噪音列為優先考量。

Many manufacturers will list the noise levels their devices generate,

許多製造商會在它們銷售的 裝置上標示其噪音等級，

and some even advertise with them.

甚至用這項資訊來打廣告。

Use that information.

善用這項資訊。

Many people think that stronger noise regulation and enforcement are good ideas,

許多人認為，更嚴格的噪音規定 和執法是很好的點子，

even obvious solutions, perhaps,

甚至是很明顯的 解決方案，也許吧，

but it's not as easy as you may think,

但並沒有你想的那麼容易，

because many of the activities that generate noise

因為許多產生噪音的活動

also generate revenue.

也會產生利潤。

Think about an airport and all the business that is associated with it.

想想機場及所有和它相關的業務。

Our research tells politicians at what noise level

我們的研究告訴政治家， 噪音到了什麼等級

they can expect a certain health effect,

就有可能會對健康有一定的影響，

and that helps inform better noise policy.

這資訊能夠協助他們 制訂更好的噪音政策。

Robert Koch supposedly once said,

應該是羅伯柯霍說過：

"One day, mankind will fight noise as relentlessly as cholera and the pest."

「有一天，人類將會 持續對抗噪音，

就像對抗霍亂和害蟲一樣。」

I think we're there,

我想，這一天已經到了， 我希望我們會打贏這場仗，

and I hope that we will win this fight,

and when we do, we can all have a nice, quiet celebration.

當我們打贏之後，我們可以 好好地、安靜地慶祝一下。

(Laughter)

（笑聲）

Thank you.

謝謝。

(Applause)

（掌聲）