重要的事情說三遍：多睡、多睡、多睡
每晚多睡一小時到底值不值？經薩里大學研究，從每晚睡6.5小時調整到睡7.5小時，對壓力水平和疾病風險的影響也是很大的，羅森博格博士詳細分析了每晚多睡一小時對整體健康有巨大影響的六大原因。
1. It Can Help You Have Healthier Eating Habits
睡眠有助於你養成更健康的飲食習慣
Studies from Berkeley have shown that lack of sleep can lead to junk food cravings, so sneaking in that extra hour of rest can help keep your body craving the right nutrients it needs. Not sleeping well can also lead to overeating, so getting that much needed shuteye can help you avoid eating more than your body needs. "Lack of sleep causes an appetite stimulating hormone called ghrelin to be produced in excess," Rosenberg tells me in an email.
伯克利的研究表明，睡眠不足會勾起對垃圾食品的食慾，所以多出一小時的休息時間有助於身體攝入正常營養所需。睡不好也會導致暴飲暴食，睡覺有助於避免攝入量超過身體所需。“缺乏睡眠導致促食慾激素——胃促生長素的生產過剩，”羅森博格在發給我的一封電子郵件裏提到。
2. It Boosts Your Immunity
睡眠足增強免疫力
You can load up on all the vitamin C and chicken soup you want, but if you aren't getting enough sleep at night, you are much more likely to get sick. "Several studies have demonstrated that sleep deprivation inhibits our immune system. In fact antibody responses to vaccination are inhibited when we do not get enough sleep," says Rosenberg. Adults need about seven hours of sleep to keep their immune system up, so if you can get in an extra hour closer to that, you'll likely be calling in for less sick days.
雖然你可以找自己的意願攝入大量維生素C和雞湯，但是如果晚上睡眠不足的話，你會更容易生病。“有幾項研究證實睡眠不足會抑制我們的免疫系統。事實上，在睡眠不足的狀態下，抗體對疫苗的反應是收到抑制的，”羅森伯格說到。成人需要大約7小時的睡眠來保持免疫系統正常工作。所以，如果你能多睡一小時，就會少請病假。
3. Your Mood Will Improve
睡眠足情緒好
Sleep-deprived people tend to react more negatively to situations, and they also experience more anxiety. "This appears to be due to the fact that lack of sleep causes the emotion center of the brain called the amygdala to become hyperactive," says Rosenberg. Getting more sleep can not only help you feel more cheery in the moment, but it can also help lower your risk of depression.
睡眠不足的人情緒反應易消極、焦慮。“缺乏睡眠導致大腦杏仁核的情感中心變活躍，”羅森伯格說。睡眠充足不但能心情愉悅，還有助於降低抑鬱風險。
4. You Can Increase Your Focus
睡眠足注意力集中
"[If you get an extra hour of sleep] you will be more alert and better able to concentrate," says Rosenberg. A well-rested person can not only remember more things later on, but they're also better able to focus their attention optimally in the moment. Additionally, memories are solidified while you sleep, so if you aren't getting some rest, it can affect your ability to access these memories later — a major reason why all-nighters aren't that effective.“
如果你多睡一小時，你會感覺自己更加清醒，還能更好地集中注意力，”羅森伯格說。休息好之後，不僅可以記住更多東西，還能在當時更好地集中注意力。此外，你睡着的時候記憶成形，如果你沒有休息好的話，之後會影響你的這段記憶，通宵加班工作效率不高的主要原因就在於此。
5. Your Skin Will Improve
睡眠足皮膚好
"Chronic sleep deprivation actually causes inflammation and dehydration of the skin," says Rosenberg. Getting too little sleep can increase cortisol levels in your body, which can not only affect stress, but inflammation in the skin that can lead to acne or psoriasis.
“慢性睡眠不足會引發炎症和皮膚脫水，”羅森伯格說到。睡眠太少會增加體內的皮質醇量，不僅對壓力水平有影響，而且會引發皮膚炎症，導致生痤瘡或牛皮癬。
6. It Will Make You Healthier In General
睡眠足身體健
According to the American Psychology Association, "Psychologists and psychiatrists have been arguing for years that one of the most significant and overlooked public health problems in the U.S. is that many American adults are chronically sleep deprived." The APA stated too little sleep is often connected to high blood pressure, heart disease, stroke, diabetes, and depression. Imagine how you could drastically improve your life if you just made an effort to get a little more shut eye.
據美國心理學協會：“心理學家和精神病醫生多年來一直爭論不休，認爲對於許多美國成年人長期睡眠不足是美國公共衛生問題中一個最重要、最被忽視的問題之一。”美國心理學協會表示，睡眠過少通常與高血壓、心臟病、中風、糖尿病和抑鬱症有着密切的關係。想想看，你只用努力多睡一會兒，就會對生活狀態大有改善。
Sleeping is important, and the more we push it to the side, the more our health suffers. So take some extra time to rest and see what happens. It's amazing the difference an hour can make.
睡覺很重要，我們越是把它推到一邊不加以重視，就越有可能產生健康問題。所以，多抽出一些時間來好好休息吧，看看多睡一小時會帶來怎樣的效果。
