晚上睡不好?這10點(diǎn)危害你一定要知道
腦子變得不好使
According to the CDC, insufficient sleep is a public health problem, with more than a third of adults in the U.S. getting less than the recommended seven to eight hours per night.
根據(jù)CDC的統(tǒng)計(jì)，有三分之一美國人的睡眠時(shí)間達(dá)不到推薦每晚7-8小時(shí)，睡眠不足成了一個(gè)公共健康問題。
When you don't get adequate sleep—whether due to a chronic issue like sleep apnea, lifestyle reasons like long work hours or raising young children, or bad habits like bingeing on Facebook before bed—it takes a toll on your brain's ability to function.
你的睡眠不足要么就是慢性病比如睡眠呼吸中斷癥，要么就是由于長時(shí)間工作或者帶小孩子所形成的生活方式，還有就是睡覺前喜歡刷Facebook等引起你的大腦工作紊亂。
"MRI imaging shows lack of sleep reduces blood flow to areas of the brain that control higher level thought processes," says Richard Shane, PhD, a behavioral sleep specialist. "
“磁共振成像顯示，睡眠不足會(huì)導(dǎo)致流入大腦高級(jí)控制負(fù)責(zé)思考區(qū)域的血液減少。”睡眠行為專家RichardShane博士如是說。
It impairs your problem-solving abilities, slows your cognitive speed, and decreases constructive thinking skills and logical reasoning."
進(jìn)而影響你解決問題的能力，認(rèn)知速度的延遲，具有建設(shè)性的思考和邏輯推理能力的減弱。
You become forgetful
變得健忘
Another effect of sleep deprivation is an inability to retain memories. "Insufficient sleep interferes with your ability to focus and learn efficiently, which is essential for you to remember something," Dr. Shane says.
睡眠被剝奪還會(huì)影響記憶力，沒睡夠能夠讓你很難專心有效的學(xué)習(xí)，對(duì)于你記憶某事產(chǎn)生嚴(yán)峻考驗(yàn)。
"Research shows that sleep strengthens nerve connections involved in memory, and also helps consolidate new information into memories. Insufficient sleep interferes with this." Michael J. Breus, PhD, a clinical psychologist known as "The Sleep Doctor," explains that you needenough REM (rapid eye movement) sleep in order for your brain to solidify memories. "
“研究表明，睡眠能夠強(qiáng)化神經(jīng)之間的鏈接，這點(diǎn)和記憶相關(guān)，所以睡眠有助于強(qiáng)化記住新知識(shí)，所以睡眠不足就會(huì)記不住。被譽(yù)為“睡眠醫(yī)生”的臨床心理學(xué)家Michael J. Breus博士解釋道，你需要睡眠過程中的快速動(dòng)眼期來讓你的大腦強(qiáng)化記憶。”
You get irritable
你會(huì)變得暴躁易怒
You've probably noticed that you wake up "on the wrong side of the bed" if you haven't got tenenough shut-eye. "Sleep deprivation affects mood," Breus says. "It makes you see everything in a more negative light because your emotions are far more volatile when sleep deprived."
如果你沒有睡好，那么很有可能發(fā)現(xiàn)自己在床的另一頭醒來。Breus說：“睡眠被剝奪會(huì)影響心情，讓你情緒波動(dòng)大從而只看到事物的負(fù)面。”
Although it's not known exactly why this is, Shane says it's another way your brain doesn't function well without sleep. "The area of your brain [frontal lobe] that's in charge of thinking, reasoning, and logic usually balances the area of your brain [amygdala] involved with emotions such as fear, anxiety, aggression, and arousal," he says.
雖然還不能確切知道為什么會(huì)這樣，, Shane說這就是沒睡好你的大腦功能受損的另一種表現(xiàn)形式，你的大腦[前額葉]是負(fù)責(zé)思考，推理，和邏輯的區(qū)域，通常用來平衡用于產(chǎn)生害怕，緊張，激進(jìn)和喚醒等情緒的大腦杏仁核區(qū)域。
"MRI brain scans on people who have not had enough sleep show a decrease in connection between these brain centers, which increases reactivity, fear, and anger." If you keep waking up in the middle night , your brain could be in big trouble.
“通過那些睡眠不足人群的核磁共振圖發(fā)現(xiàn)，鏈接大腦中樞產(chǎn)生反應(yīng)，害怕，生氣情緒的區(qū)域，如果你晚上不睡長期不睡的話，你的大腦后果將會(huì)不堪設(shè)想。”
You're more likely to be depressed
你很容易感到沮喪
Another mood disorder linked to lack of sleep is depression. "While the specific brain mechanisms are not known, in one major study people with chronic insomnia were ten times likely to develop depression," Dr. Shane says.
還有一種睡眠紊亂產(chǎn)生的情緒是沮喪。“對(duì)于未知的大腦機(jī)制，有一項(xiàng)對(duì)于慢性失眠癥患者的研究，發(fā)現(xiàn)他們是普通人產(chǎn)生抑郁的10倍。
Sleep apnea, a breathing issue while sleeping, is also linked with depression—one study showed that people who were depressed were five times as likely to have the condition.
睡眠中斷也容易產(chǎn)生抑郁，一項(xiàng)研究表明該人群是普通人產(chǎn)生抑郁的5倍。
You make bad judgments
做出糟糕的決定
Along with fuzzy brain function comes impaired decision making. "Sleep has been shown to increase risk-taking behavior," says Clete Kushida, MD, medical director of the Stanford Sleep Medicine Center.
在睡不飽腦子亂轟轟的情況下會(huì)影響你的決定，“睡眠不足會(huì)導(dǎo)致冒險(xiǎn)行為的發(fā)生，”斯坦福睡眠醫(yī)藥中心的，醫(yī)藥主任Clete Kushida如是說。
In a study of pediatric residents on 24-hour shifts, the doctors made riskier medical decisions if they hadn't gotten at least an hour nap.
一項(xiàng)關(guān)于24小時(shí)輪班小兒住院醫(yī)生的研究，如果他們沒有至少小睡一小時(shí)的話，他們的更容易做有風(fēng)險(xiǎn)的醫(yī)療決策。
But even if your job seems to have less potential for disaster, your performance at work may still suffer because of poor problem solving, higher risk-taking, and poor management style without sleep, says Breus.
哪怕你得職業(yè)不是這么高風(fēng)險(xiǎn)，導(dǎo)致你你的解決問題能力減弱，冒更高的風(fēng)險(xiǎn)，和管理風(fēng)格的弱化。
Your heart could suffer
心臟會(huì)不好
You may think the only effect of sleep deprivation on your body is that you're really, reallytired. But what happens when you don't get enough sleep is that every system in your body is affected, potentially causing long-term effects on your cardiovascular health, including your risk for high blood pressure, heart attack, and stroke.
你也許認(rèn)為沒睡好不過是身體會(huì)覺得很累很累而已。但是沒有睡好身體的各個(gè)系統(tǒng)都會(huì)受到影響，會(huì)長期潛在影響你的心血管健康，會(huì)增加你患高血壓，心臟病，和中風(fēng)的風(fēng)險(xiǎn)。
Your skin looks haggard
皮膚黯淡憔悴
Turns out, "beauty sleep" is a real thing, studies show. "Sleep plays an important role in there generation of cells and has effects on inflammation in the body, which is important for healing and in some skin problems," says. Dr. Shah.
研究表明，美容覺確有其事。“睡眠對(duì)于細(xì)胞的重生，體內(nèi)的消炎有著重要的作用，這對(duì)于至于一些皮膚問題無疑是非常好的。”Shah醫(yī)生如是說。
"Skin is also an important organ which helps regulate body temperature during sleep. So, darkening below the eyes, dull skin, or puffy eyes can be a visible symptoms of lack of sleep." Research has even shown that people who need more sleep are considered less attractive.
“皮膚是睡眠中幫助調(diào)節(jié)體溫的重要器官，所以你如果你有黑眼圈，皮膚黯淡，腫眼泡，那么很明顯你是沒有睡好。”研究表明，那些欠覺得人吸引力較小。
You gain weight
體重上升
Dr. Shah says two specific hormones that regulate eating behavior are affected. "Ghrelin, which increases appetite, is high in people with sleep deprivation," he says. "On other hand, levels of leptin, which lowers appetite, has been found to be low in sleep-deprived people."
Shah醫(yī)生說有兩種荷爾蒙會(huì)影響飲食習(xí)慣。“胃饑餓素(一種腸道激素)會(huì)讓人胃口大開，在人們睡覺的時(shí)候達(dá)到峰值。”還有一種與其相反作用的，瘦素，會(huì)讓人食欲低下，在睡眠不足的人身上很難找到。
One study showed those who were sleep deprived consumed 300 more calories a day than those who were well-rested. You also may gain weight because your metabolism slows down in order to conserve energy when you're tired.
比起正常睡眠的人，睡眠不足的人要多消耗300卡路里一天。當(dāng)覺得疲勞的時(shí)候，你的新陳代謝系統(tǒng)減慢會(huì)幫助你存儲(chǔ)能量，也就導(dǎo)致你增重。
You have no energy for exercise
無力鍛煉
Skimping on sleep will almost definitely lead to less motivation for working out. "You're going to exercise less if you're constantly tired," Dr. Bazil says.
睡不足還會(huì)讓你缺乏鍛煉的動(dòng)力，如果你一直覺得很累，那么去鍛煉的數(shù)量也會(huì)減少。”Bazil醫(yī)生如是說。
And if you do exercise, your athletic performance may suffer due to a slower reaction time and less energy, as a study of college basketball players showed.
一項(xiàng)以籃球隊(duì)員為樣本的研究表明，睡不足去鍛煉的話，你的運(yùn)動(dòng)成績(jī)會(huì)受到，反映慢和沒啥力氣的影響。
Sleepiness leads to more sleepiness
失眠加重
There's a myth you can "get used to" sleeping less—in fact, functioning on a short amount of sleep is almost a badge of honor. But Dr. Bazil says this is "absolutely not" the case. "
好像有個(gè)說法是你能夠習(xí)慣睡得少，事實(shí)上，感覺睡得少還能很正常是一種榮耀。但是Bazil醫(yī)生說，壓根兒就沒有這回事兒。”
On the contrary, there is considerable evidence that 'sleep debt' accumulates with continued sleep deprivation, resulting in further deterioration in alertness, concentration, and memory function," he says.
他說：“相反，“睡眠欠賬”累計(jì)到一定程度會(huì)導(dǎo)致，反映遲鈍，注意力不集中，記憶力衰退。“
This sleep debt just makes you feel sleepier and sleepier during the day, and can persist even after a night of "catch up" sleep.
這種“睡眠欠賬”會(huì)讓你覺得白天越來越困，哪怕晚上之后你已經(jīng)補(bǔ)覺過，這種情況還是會(huì)持續(xù)。
In order to get better sleep, our experts recommend going to bed and waking up at the same time every day, limiting caffeine and alcohol close to bedtime, exercising earlier in the day, getting 15 minutes of sunlight to set your body clock, dimming the lights in the evening, avoiding screen time before bed, and keeping your bedroom dark and cool.
為了有更好的睡眠，專家建議我們有固定的睡覺和起床時(shí)間，睡前減少咖啡因和酒精的攝入，每天早鍛煉，曬15分鐘太陽來設(shè)定生物鐘，晚上睡覺調(diào)暗燈光，睡前別看屏幕，保持臥室黑暗涼爽。
