研究表明，如果你不堅持有規(guī)律的睡眠，你會損害你的健康

研究表明，如果你不堅持有規(guī)律的睡眠，你會損害你的健康

Ok, I admit it. I often stay up late on weekends, catching up on TV or seeing friends, then decadently allow myself to slumber for hours past my regular wake-up time the next morning.

好吧，我承認(rèn)。我經(jīng)常在周末熬夜，看電視或看朋友，然后頹廢地允許自己在第二天早上的正常起床時間之后繼續(xù)睡上幾個小時。

Sound familiar? If so, fellow snooze buddies, it turns out our lack of a regular sleep routine is hurting our health.

聽起來是不是很熟悉?如果是這樣的話，那些愛打盹的小伙伴們，事實證明我們?nèi)狈σ?guī)律的睡眠習(xí)慣正在損害我們的健康。

A new study published Monday found changing your regular sleep-wake time by 90 minutes -- ineither direction-- significantly increases your chance of having a heart attack or heart disease.

周一發(fā)表的一項新研究發(fā)現(xiàn)，將你的正常睡眠-覺醒時間改變90分鐘——無論朝哪個方向——都會顯著增加你患心臟病或心臟病的幾率。

A regular sleep time was defined in the study as less than 30 minutes difference, on average, across seven nights.

在這項研究中，有規(guī)律的睡眠時間被定義為七個晚上平均少于30分鐘的差異。

"Compared with people who had the most regular sleep time, those with the most irregular sleep time -- more than a 90 minute difference on average across seven nights -- had more than a two-fold increased risk of cardiovascular disease over a 5-year period," said study author Tianyi Huang, an assistant professor of medicine at Harvard Medical School.

“與那些睡眠時間最規(guī)律的人相比，那些睡眠時間最不規(guī)律的人——七個晚上平均相差超過90分鐘——在五年內(nèi)患心血管疾病的風(fēng)險增加了兩倍以上，”研究作者黃天一說，哈佛醫(yī)學(xué)院醫(yī)學(xué)助理教授。

The link remained strong even after controlling for cholesterol, blood pressure and other known cardiovascular risk factors, as well as sleep issues such as insomnia, sleep apnea and sleep duration.

即使在控制了膽固醇、血壓和其他已知的心血管危險因素，以及失眠、睡眠呼吸暫停和睡眠時間等睡眠問題之后，這種聯(lián)系仍然很強。

That suggests, Huang said, that high day-to-day variability in sleep duration or timing may be a "novel and independent cardiovascular risk factor."

黃說，這表明，每天在睡眠時間或時間上的高度變化可能是“一種新的和獨立的心血管風(fēng)險因素。”

"That's huge," said Dr. David Goff, who directs the division of cardiovascular sciences at the United States National Heart, Lung and Blood Institute.

美國國家心肺血液研究所心血管科學(xué)部主任戴維·戈夫博士說，“這種風(fēng)險很高。”

"One out of three people in the US die from heart disease, and 60% of us will have a major cardiovascular disease event before we die," said Goff, who was not involved in the study.

“在美國，三分之一的人死于心臟病，60%的人死前會有嚴(yán)重的心血管疾病，”戈夫說，他沒有參與這項研究。

"People are living busy, stressful lives and not getting a lot of sleep during the week," Goff said. "Then they are trying to get catchup sleep on the weekend, and that's not a healthy pattern."

戈夫說:“人們過著忙碌而有壓力的生活，工作日睡眠不足。“然后他們試圖在周末補覺，這不是一種健康的模式。”

The link between sleep and heart

睡眠與心臟之間的聯(lián)系

The cardiovascular system -- including heart rate, blood pressure and vascular tone -- operates on a strong circadian rhythm to maintain normal functioning.

心血管系統(tǒng)——包括心率、血壓和血管張力——以強烈的晝夜節(jié)律運行，以維持正常功能。

Messing with our internal sleep clock "has been linked to cardiovascular risk factors like hypertension, insulin resistance or diabetes," Huang said, "but this is the first study to link an irregular sleep pattern pattern with cardiovascular disease."

黃說，擾亂我們的內(nèi)部睡眠時間“與高血壓、胰島素抵抗或糖尿病等心血管危險因素有關(guān)”，“但這是第一項將不規(guī)則睡眠模式與心血管疾病聯(lián)系起來的研究。”

The study followed more than 2.000 people ages 45 to 84 without any cardiovascular disease over a five-year period. After a baseline exam, follow-up physicals measured any lifestyle, medication or disease changes, while a sleep study tested for sleep disorders like apnea.

這項研究對2000多名年齡在45歲到84歲之間、沒有任何心血管疾病的人進行了為期五年的跟蹤調(diào)查。在基線檢查之后，后續(xù)的體檢測量了任何生活方式、藥物或疾病的變化，而睡眠研究測試了睡眠障礙，如呼吸暫停。

Then the participants wore a sleep wrist tracker for seven consecutive nights.

然后參與者連續(xù)七個晚上戴著睡眠腕帶跟蹤器。

"About a quarter of people in this age range didn't have a regular time for going to sleep," Goff said.

戈夫說：“在這個年齡段，大約四分之一的人沒有固定的睡眠時間。

Since many of the participants were retired, it was surprising to find some 500 people had significantly disrupted sleep schedules.

由于許多參與者已經(jīng)退休，令人驚訝的是，約有500人的睡眠時間被嚴(yán)重打亂。

Better sleep habits

更好的睡眠習(xí)慣

The good news is that you can do something about your poor sleep habits.

好消息是你可以改變你糟糕的睡眠習(xí)慣。

Get moving.Exercise is key to promoting good sleep. As little as 10 minutes a day of walking, biking or other aerobic exercise can "drastically improve nighttime sleep quality," according to the National Sleep Foundation.

行動起來。鍛煉是促進良好睡眠的關(guān)鍵。根據(jù)美國國家睡眠基金會的說法，每天只需步行、騎自行車或其他有氧運動10分鐘，就可以“極大地改善夜間睡眠質(zhì)量”。

Strive for cooler temperatures.Make sure your bed and pillows are comfortable, and the room is cool: Between 60 and 67 degrees is best. Don't watch TV or work in your bedroom. You want your brain to think of the room as only for sleep.

爭取更涼爽的溫度。確保你的床和枕頭是舒適的，房間是涼爽的:60到67華氏度(約15.5-21.1攝氏度)是最好的。不要在臥室里看電視或工作。你希望你的大腦認(rèn)為這個房間只是用來睡覺的。

Avoid certain food and drink.Avoid stimulants such as nicotine or coffee after midafternoon, especially if you have insomnia. Alcohol is another no-no. You may think it helps you doze off, but you are more likely to wake in the night.

避免某些食物和飲料。下午三點以后不要攝入尼古丁或咖啡等刺激性物質(zhì)，特別是如果你有失眠癥狀。酒精是另一個禁忌。你可能認(rèn)為它有助于你打瞌睡，但你更有可能在晚上醒來。

Develop a routine.Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.

建立一種例行常規(guī)。洗個熱水澡或淋浴，讀本書，聽舒緩的音樂，冥想或做一些輕微的伸展運動都是不錯的選擇。

Be good to your circadian rhythm."Like your mom always told you, you should have a regular bedtime and a regular time for getting up in the morning," advised Goff.

善待你的晝夜節(jié)律。“就像你媽媽經(jīng)常告訴你的那樣，你應(yīng)該有一個固定的就寢時間，早上有一個固定的起床時間，”戈夫建議。

Keep yourself in the dark.Be sure to eliminate all bright lights, as even the blue light of cellphones or laptops can be disruptive. If that's hard to accomplish, think about using eye shades and blackout curtains to keep the room dark. But during the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.

把你自己關(guān)在黑暗中。一定要消除所有的強光，因為即使是手機或筆記本電腦的藍光也會造成破壞。如果這很難做到，那就考慮用眼罩和遮光窗簾來保持房間的黑暗。但是在白天，盡量讓自己暴露在自然光下，因為這有助于調(diào)節(jié)你的晝夜節(jié)律。

Follow these steps, and you'll be well on your way to improving your sleep habits and your health.

遵循這些步驟，你會在改善睡眠習(xí)慣和健康的道路上走得很好。