晚上睡不好?這10點危害你一定要知道大綱

Your brain doesn't work as well

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CDC的統計，有三分之一美國人的睡眠時間達不到推薦每晚7-8小時，睡眠不足成了一個公共健康問題。

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.

你的睡眠不足要麼就是慢性病比如睡眠呼吸中斷症，要麼就是由於長時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，睡眠不足會導致流入大腦高級控制負責思考區域的血液減少。”睡眠行爲專家Richard Shane博士如是說。

It impairs your problem-solving abilities, slows your cognitive speed, and decreases constructive thinking skills and logical reasoning."

進而影響你解決問題的能力，認知速度的延遲，具有建設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.

睡眠被剝奪還會影響記憶力，沒睡夠能夠讓你很難專心有效的學習，對於你記憶某事產生嚴峻考驗。

"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 need enough REM (rapid eye movement) sleep in order for your brain to solidify memories. "

“研究表明，睡眠能夠強化神經之間的鏈接，這點和記憶相關，所以睡眠有助於強化記住新知識，所以睡眠不足就會記不住。被譽爲“睡眠醫生”的臨牀心理學家Michael J. Breus博士解釋道，你需要睡眠過程中的快速動眼期來讓你的大腦強化記憶。”

You get irritable

你會變得暴躁易怒

You've probably noticed that you wake up "on the wrong side of the bed" if you haven't gotten enough 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，那麼很有可能發現自己在牀的另一頭醒來。Breus說：“睡眠被剝奪會影響心情，讓你情緒波動大從而只看到事物的負面。”

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爲什麼會這樣，, Shane說這就是沒睡好你的大腦功能受損的另一種表現形式，你的大腦[前額葉]是負責思考，推理，和邏輯的區域，通常用來平衡用於產生害怕，緊張，激進和喚醒等情緒的大腦杏仁核區域。

"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羣的核磁共振圖發現，鏈接大腦中樞產生反應，害怕，生氣情緒的區域，如果你晚上不睡長期不睡的話，你的大腦後果將會不堪設想。”

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 depreesion," Dr. Shane says.

還有一種睡眠紊亂產生的情緒是沮喪。“對於未知的大腦機制，有一項對於慢性失眠症患者的研究，發現他們是普通人產生抑鬱的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.

睡眠中斷也容易產生抑鬱，一項研究表明該人羣是普通人產生抑鬱的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影響你的決定，“睡眠不足會導致冒險行爲的發生，”斯坦福睡眠醫藥中心的，醫藥主任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.

一項關於24小時輪班小兒住院醫生的研究，如果他們沒有至少小睡一小時的話，他們的更容易做有風險的醫療決策。

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.

哪怕你得職業不是這麼高風險，導致你你的解決問題能力減弱，冒更高的風險，和管理風格的弱化。

Your heart could suffer

心臟會不好

You may think the only effect of sleep deprivation on your body is that you're really, really tired. 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.

你也許認爲沒睡好不過是身體會覺得很累很累而已。但是沒有睡好身體的各個系統都會受到影響，會長期潛在影響你的心血管健康，會增加你患高血壓，心臟病，和中風的風險。

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 the regeneration 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。“睡眠對於細胞的重生，體內的消炎有着重要的作用，這對於至於一些皮膚問題無疑是非常好的。”Shah醫生如是說。

"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節體溫的重要器官，所以你如果你有黑眼圈，皮膚黯淡，腫眼泡，那麼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醫生說有兩種荷爾蒙會影響飲食習慣。“胃飢餓素（一種腸道激素）會讓人胃口大開，在人們睡覺的時候達到峯值。”還有一種與其相反作用的，瘦素，會讓人食慾低下，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。當覺得疲勞的時候，你的新陳代謝系統減慢會幫助你存儲能量，也就導致你增重。

You have no energy for exercise

無力鍛鍊

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.

睡不足還會讓你缺乏鍛鍊的動力，如果你一直覺得很累，那麼去鍛鍊的數量也會減少。”Bazil醫生如是說。

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.

一項以籃球隊員爲樣本的研究表明，睡不足去鍛鍊的話，你的運動成績會受到，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. "

好像有個說法是你能夠習慣睡得少，事實上，感覺睡得少還能很正常是一種榮耀。但是Bazil醫生說，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”累計到一定程度會導致，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”會讓你覺得白天越來越困，哪怕晚上之後你已經補覺過，這種情況還是會持續。

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.

爲了有更好的睡眠，專家建議我們有固定的睡覺和起牀時間，睡前減少咖啡因和酒精的攝入，每天早鍛鍊，曬15分鐘太陽來設定生物鐘，晚上睡覺調暗燈光，睡前別看屏幕，保持臥室黑暗涼爽。