问题不在于你睡了多长时间,而在于你什么时候就寝
It Doesn't Matter How Long You Sleep, It's WHEN You Go to Bed
565字
2019-12-08 21:27
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火星译客

For most adults these days, achieving the goal of seven hours sleep a night is a stretch. 

如今,对于大多数成年人来说,实现每晚7小时睡眠的目标是一项持久战。

And yet, scientists at Duke University are here to add one more thing to your well-being to do list: set a strict bed time.

然而,杜克大学的科学家们在这里为你的健康增加了一件事项:设定严格的就寝时间。

Most of us think of bed time as something for children; once you hit college, any time is fair. 

我们大多数人都认为何时就寝是小孩子的事情;一旦你上了大学,任何时候就寝都是公平的。

However, new research published today in the journal Scientific Reports shows adults who don't stick to a regular schedule are more often heavier, less healthy, with higher blood sugar levels and higher blood pressure. 

然而,今天发表在《科学报告》(Scientific Reports)杂志上的一项新研究表明,不坚持规律作息的成年人往往更重、更不健康,血糖水平更高,血压也更高。

A new study on sleep patterns suggests that a regular bedtime and wake time are just as important for heart and metabolic health among older adults, Duke researchers found.

杜克大学的研究人员发现,一项关于睡眠模式的新研究表明,有规律的就寝时间和起床时间对老年人的心脏和代谢健康同样重要。

The researchers said it's not clear whether those symptoms are the things that cause people to have more erratic sleep, or whether erratic sleep causes those symptoms.

研究人员表示,目前还不清楚这些症状是导致人们睡眠不规律的原因,还是不规律的睡眠导致了这些症状。

'Perhaps all of these things are impacting each other,' said Jessica Lunsford-Avery, PhD, an assistant professor in psychiatry and behavioral sciences and the study's lead author. 

精神病学和行为科学助理教授、该研究的主要作者杰西卡•伦斯福德-艾弗里(Jessica Lunsford-Avery)博士说,“或许所有这些因素都在相互影响。”

But either way, she concludes, after assessing 1,978 people, that striving for a solid seven hours between the same times every night can't hurt your chances of keeping your health in check. 

但不管怎样,她在对1978人进行评估后得出的结论是,每晚争取在固定时段内坚持睡眠七个小时不会影响你保持健康的机会。

'Heart disease and diabetes are extremely common in the United States, are extremely costly and also are leading causes of death in this country,' she said. 'To the extent we can predict individuals at risk for these diseases, we may be able to prevent or delay their onset.' 

“心脏病和糖尿病在美国极为普遍、极为破费,也是美国主要的致死原因,”她说,“在一定程度上我们可以预测个人患上这些疾病的风险,也许我们能够预防或延迟他们的发病。”

Dr Lunsford-Avery's study gave each participant, aged 54 to 93, a device that tracked sleep schedules, specific to the minute, so her team could monitor the smallest of changes. (They could tell, for example, whether someone nodded off at 10.10pm when their usual pattern is 10pm.)

在伦斯福德-艾弗里博士的研究中,她给年龄届于54岁到93岁之间的每个参与者配发了一个设备,该设备可以跟踪睡眠时间表,精确到分钟,这样她的团队就可以监控最小的变化。(例如,她们可以分辨出是否有人在晚上10点10分才打瞌睡,而他们通常的模式是晚上10点睡觉。)

They found that people with hypertension tended to sleep more hours, and people with obesity tended to stay up later.

她们发现,高血压患者往往睡得更久,而肥胖患者往往睡得更晚。

But crucially, they found the regularity of a person's sleep was the best measure to predict a person's heart and metabolic disease risk.   

但至关重要的是,她们发现,一个人的睡眠规律是预测其心脏和代谢患病风险的最佳方法。

Irregular sleepers were also more likely to report depression and stress than regular sleepers, both of which are tied to heart health.

不规律睡眠的人比规律睡眠的人更容易感到抑郁和压力,而这两者都与心脏健康有关。

African-Americans had the most irregular sleep patterns compared to participants who were white, Chinese-American or Hispanic, the data showed.

数据显示,与白人、华裔美国人或西班牙裔美国人相比,非洲裔美国人的睡眠模式最不规律。

The findings show an association - not a cause-and-effect relationship - between sleep regularity and heart and metabolic health.

该发现显示了睡眠规律与心脏和代谢健康之间的关联性——而不是因果关系。

'From our study, we can't conclude that sleep irregularity results in health risks, or whether health conditions affect sleep,' Dr Lunsford-Avery said.

“从我们的研究中,我们不能得出睡眠不规律会导致健康风险的结论,也不能得出健康状况是否会影响睡眠的结论,”伦斯福德-艾弗里博士说。

Still, the data suggest tracking sleep regularity could help identify people at risk of disease, and where health disparities may impact specific groups, such as African Americans. 

尽管如此,数据表明,跟踪睡眠规律可有助于识别有患病风险的人群,以及哪里存在可能影响特定群体的健康差异,比如非洲裔美国人。

Her team plans to conduct more studies over longer periods in hopes of determining how biology causes changes in sleep regularity and vice-versa.

她的团队计划在更长的时间内进行更多的研究,以期确定生物体如何导致睡眠规律的变化,以及反过来的情况。

'Perhaps there's something about obesity that disrupts sleep regularity,' Lunsford-Avery said. 

“也许是肥胖扰乱了睡眠规律,”伦斯福德-艾弗里说。

'Or, as some research suggests, perhaps poor sleep interferes with the body's metabolism which can lead to weight gain, and it's a vicious cycle. With more research, we hope to understand what's going on biologically, and perhaps then we could say what's coming first or which is the chicken and which is the egg.'

“或者,正如一些研究表明的那样,睡眠不好可能会干扰身体的新陈代谢、导致体重增加,这是一个恶性循环。随着更多的研究,我们希望了解其中的生物学机制,那样也许我们就能说出先有什么,或者哪个是鸡、哪个是蛋。”

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