研究：調整睡眠規律是改善睡眠的關鍵

來自專欄夏面雙語新聞

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

對於如今的成年人來說，每晚睡足七個小時就已達標。

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，杜克大學的科學家在這裡給大家的健康清單上增添了另一條建議：設置嚴密的就寢時間。

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

我們中的大多數人認為，就寢時間是孩子們才應該遵守的；一旦你進入大學，任何時間上床都可以。

However, new research published today in the journal Scientific Reports shows adults who dont stick to a regular schedule are more often heavier, less healthy, with higher blood sugar levels and higher blood pressure.

不過，「科學報告」雜誌上發表的新研究顯示，不按照規定時間就寢的人會更胖、更不健康，他們的血糖值和血壓會更高。

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

研究人員稱，目前尚不清楚是這些癥狀帶來了紊亂的睡眠，還是紊亂的睡眠導致了這些癥狀。

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

「也許所有這些會相互影響，」該研究第一作者、精神病學和行為科學系助理教授傑西卡. 朗斯佛特-艾弗里博士說道。

But either way, she concludes, after assessing 1,978 people, that striving for a solid seven hours between the same times every night cant hurt your chances of keeping your health in check.

1978個人在每晚同個時段內睡足了7個小時，在對他們的情況進行評估後，傑西卡. 朗斯佛特-艾弗里博士得出了以下結論：不論哪種方式都不會對你的健康有很大的影響。

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.

「心臟病和糖尿病是美國極其常見的疾病，不僅花銷巨大，同時還是美國人死亡的主要原因，當我們能預測風險人群時，我們就可以預防和延緩心臟病和糖尿病的發作，」她說道。

Dr Lunsford-Averys 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.)

在朗斯佛特-艾弗里博士的研究中，她給每個54-93歲參與者都提供了一台精確到分鐘的跟蹤睡眠時間的設備，監測最細微的變化。例如，這些設備可以告訴你，某些人經常在晚上十點睡覺，他在最終入睡時間是晚上的10點10。

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

他們發現，高血壓人群的睡眠往往偏長，肥胖的人往往偏晚。

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

但是，關鍵的是，他們發現，一個人睡眠規律是預測心臟病和代謝病的最好的標尺。

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

睡眠不規律的人比睡眠規律的人更容易抑鬱和緊張，這兩者都跟心臟病有著很大的關聯。

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

數據顯示，和白種人、華裔美國人或西班牙裔美國人非裔美國人相比，非裔美國人的睡眠模式最不規律。

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

該調查結果證明了睡眠規律與心臟病及新陳代謝健康的一種聯繫，這種聯繫並不是因果聯繫。

From our study, we cant conclude that sleep irregularity results in health risks, or whether health conditions affect sleep, Dr Lunsford-Avery said.

「我們從研究中可以得出，睡眠不規律將帶來健康風險，或健康狀況可以影響睡眠，」朗斯佛特-艾弗里博士說道。

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.

另外，數據顯示，跟蹤睡眠規律可以幫助人們識別疾病風險，和健康差異將影響的特定群體，比方說非裔美國人。

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

她的團隊計劃在更長的一段時間內進行更多的研究，希望能確定生活規律對睡眠規律變化的影響，和睡眠規律對生活規律的影響。

Perhaps theres something about obesity that disrupts sleep regularity, Lunsford-Avery said.

朗斯佛特-艾弗里博士說：「也許肥胖的某些因素會攪亂睡眠規律。」

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

「或者，正如一些研究指出，也許糟糕的睡眠會與身體的新陳代謝相抵觸，從而導致體重的增加，這是一個惡性循環。在進行了更多的研究後，我們希望能夠了解身體發生了哪些變化，也許那時我們可以得出什麼最先發生，哪個是雞和哪個是蛋的這一類結論。」

source：https://www.dailymail.co.uk/health/article-6194441/It-doesnt-matter-long-sleep-bed.html