你可能想不到，睡眠不足的危害究竟有多大！
沃克通過(guò)研究發(fā)現(xiàn)，與睡眠足夠的人相比，那些每晚睡眠不足的人往往健康狀況不佳，精力不足。
After analyzing the results of 20 separate studies, he's found a strong correlation between how much people sleep and how long they live. In summary: The less you sleep, the shorter your life will be.
他分析了20個(gè)獨(dú)立的研究結(jié)果，發(fā)現(xiàn)人們的睡眠時(shí)間與壽命長(zhǎng)短存在很強(qiáng)的關(guān)聯(lián)。簡(jiǎn)而言之，睡眠越少，壽命越短。
This is a problem, particularly because many of us are conditioned to equate sleep with laziness. "We want to seem busy, and one way we express that is by proclaiming how little sleep we’re getting," he told The Guardian. "It’s a badge of honor."
我們很多人都把睡覺(jué)與懶惰聯(lián)系起來(lái)，這樣是不對(duì)的。沃克對(duì)《衛(wèi)報(bào)》說(shuō):“我們想讓自己看上去很忙，所以常常對(duì)別人說(shuō)自己睡眠很少，感覺(jué)睡得少是一種榮譽(yù)勛章。”
When he gives talks, he says people will wait until afterwards to whisper to them that they need eight or nine hours of sleep at night, similar to how someone might confess a crime. But they shouldn’t -- they’re the ones making the healthier choice.
沃克說(shuō)，他去做演講時(shí)，聽(tīng)眾等到結(jié)束后悄悄告訴他，他們需要每晚8-9個(gè)小時(shí)的睡眠，那樣子就像是在承認(rèn)干了什么錯(cuò)事兒。他們不應(yīng)該這么想，這才是更健康的生活方式。
In one study, for instance, adults age 45 and older that slept less than 6 hours each night were 200% more likely to have a heart attack or stroke during their lifetime compared to participants who got seven or eight hours.
以其中一項(xiàng)研究結(jié)果為例，45歲及以上年齡的人群如果每晚睡眠少于6小時(shí)，他們一生中心臟病發(fā)作或者中風(fēng)的幾率是每晚睡眠7-8小時(shí)人群的2倍。
In other studies, sleeping less has been associated with an increased risk of weight gain, developing Alzheimers, and relapses in addition disorders. On a basic level, lack of sleep also lowered participants' immune systems.
在其它研究中，睡眠過(guò)少的人更容易肥胖、患阿茨海默癥，而且身體機(jī)能失調(diào)的舊病容易復(fù)發(fā)。從基本上看，缺乏睡眠會(huì)導(dǎo)致人體免疫力降低。
“I’m not going to say that the obesity crisis is caused by the sleep-loss epidemic alone,” says Walker. “It’s not. However, processed food and sedentary lifestyles do not adequately explain its rise. Something is missing. It’s now clear that sleep is that third ingredient.”
“我并不是說(shuō)肥胖完全是因?yàn)槿庇X(jué)造成的。加工食品以及長(zhǎng)期伏案、缺乏運(yùn)動(dòng)的生活方式并不能完全解釋肥胖案例數(shù)量呈上升趨勢(shì)的原因，一定有什么因素被我們忽略了。現(xiàn)在弄明白了，缺乏睡眠是造成肥胖的第三個(gè)原因，”沃克說(shuō)。
Walker’s suggestion for people: Avoid pulling all-nighters. After you’ve been awake for 19 hours you’re essentially as cognitively impaired as a drunk person.
沃克建議人們盡量避免熬夜。清醒19小時(shí)后，人的認(rèn)知功能基本和醉酒者相當(dāng)。
Also, think of sleep like a job. Just like going to the gym, you need to make sure you go to bed.
他還建議人們把睡眠當(dāng)成一種任務(wù)，就像去健身房那樣，要保證讓自己按時(shí)上床睡覺(jué)。
“People use alarms to wake up,” Walker told The Guardian. “So why don’t we have a bedtime alarm to tell us we’ve got half an hour, that we should start cycling down?”
沃克對(duì)《衛(wèi)報(bào)》表示：“人們會(huì)設(shè)置起床鬧鐘，其實(shí)也可以設(shè)一個(gè)睡覺(jué)鬧鐘，告訴自己還有半小時(shí)就要去睡覺(jué)了，要安靜入眠了。”
