早睡早起能預(yù)防抑郁癥哦！

There are a fair few benefits of waking up early. Morning people often say they get to experience the best part of the day, and they can get exercise and other chores out of the way before night owls have even surfaced.

早睡早起具有諸多益處。早起鳥常說，早晨是一天中最愜意的時(shí)間段。在夜貓子睜眼前，他們已經(jīng)做完家務(wù)、完成晨練了。

There is increasing evidence that suggests morning larks could be healthier overall, too. According to a new study, published in the Journal of Psychiatric Research, women in particular who wake up earlier could be less likely to develop depression.Researchers from the University of Colorado, Massachusetts Institute of Technology, Harvard, and the University of Vienna wanted to see if a woman's chronotype — whether they were an "early bird" or "night owl" — had any impact on their risk of depression.

越來越多證據(jù)顯示，早起鳥整體而言更健康。最近，科羅拉多大學(xué)、麻省理工學(xué)院、哈佛大學(xué)、維也納大學(xué)的研究人員聯(lián)合探究睡眠類型(早起鳥或夜貓子)對(duì)女性抑郁癥風(fēng)險(xiǎn)的影響。他們發(fā)現(xiàn)，早起的女性更不容易患抑郁癥。

They used data from a large study that assessed the health of more than 32,000 female nurses in the US, with an average age of 55, for nearly three decades. In 2009 they were asked to define whether they were a morning or evening person, then they followed up after four years to see how many of them developed depression.

他們分析了一項(xiàng)大型追蹤研究的數(shù)據(jù)——該研究在長(zhǎng)達(dá)近三十年的時(shí)間里，追蹤調(diào)查3.2萬名美國(guó)女護(hù)士的健康狀況，她們的平均年齡為55歲。2009年，他們要求研究對(duì)象自行判斷屬于早起鳥還是夜貓子。四年后，研究人員追蹤探究她們的抑郁癥狀況。

During that time there were 2,581 new cases of depression, and those who were definite morning types were somewhere between 12 and 27% less likely to develop depression compared to the "intermediate types," who were neither early birds or night owls. There wasn't a clear pattern for the evening people.

此期間新增2,581例抑郁癥。相較于中間類型(既非早起鳥、也非夜貓子)，早起鳥患抑郁癥的概率下降12-27%;夜貓子沒有表現(xiàn)出明顯模式。

The results show that someone's chronotype — or body clock — could be a factor in developing depression, but the risk is small. The study was based on a very specific group of people, who are in a highly emotionally and energetically demanding job, and so there is no certainty that the risk of depression is influenced by their sleeping habits. The results are not necessarily applicable to other women of the same age, or men, or children, either.

研究結(jié)果表明，睡眠類型(生物鐘)可能是抑郁癥的一個(gè)影響因素，但影響程度不大。此外，該研究?jī)H探究一個(gè)特定群體——護(hù)士。護(hù)士工作耗心耗神，因此我們無法判斷是睡眠習(xí)慣還是其它因素影響了抑郁癥發(fā)病率。研究結(jié)果未必適用于男性、兒童或其他同齡女性。

While the study had its limitations, it does raise some interesting points of discussion. For example, recent research found that disrupting our body clock can increase our risk of mood disorders like depression. Nurses work long hours, and often they work night shifts. It's not the best job for a regular sleep schedule, so if you know your internal rhythm doesn't adapt easily, that may have a psychological impact.

不過，盡管研究存在局限性，但它引發(fā)了一些有趣的討論點(diǎn)。舉例而言，近期研究發(fā)現(xiàn)，擾亂生物鐘會(huì)增加情緒障礙(如抑郁癥)的風(fēng)險(xiǎn)。護(hù)士工作時(shí)間長(zhǎng)，而且常常需要值夜班，因此無法擁有規(guī)律的睡眠模式，這容易擾亂晝夜節(jié)律、影響心理健康。

Also, the lead author of the new research Céline Vetter told The Independent that how much light you are exposed to can influence your chronotype, which in turn can increase the risk of depression. The study didn't look into the impact of light exposure, but it could be an area of further investigation, particularly as nurses may not see daylight as much as people in some other jobs.

另外，主要作者Céline Vetter猜測(cè)，光照程度可能會(huì)影響生物鐘，進(jìn)而影響抑郁癥的患病風(fēng)險(xiǎn)。要知道，護(hù)士工作相對(duì)比較“不見天日”。接下來，研究人員可以深入探究此因素。

Research has consistently found that a regular sleep pattern is key regardless of chronotype. Too much sleep and too little sleep are both likely to be bad for your health, and the best way to ensure you're getting the right amount is to stick to a schedule. That means that even if you have a late night, you should try and get up at the same time every day to avoid something called "social jetlag."

不斷有研究發(fā)現(xiàn)，無論生物鐘類型如何，規(guī)律的睡眠模式都很重要。睡眠過多和過少都不利于身心健康。確保適量睡眠的最佳方式就是按時(shí)睡覺、按時(shí)起床。也就是說，即便偶爾熬夜，第二天也應(yīng)該在常規(guī)時(shí)間起床，以避免“社會(huì)時(shí)差”。

In April, another study appeared to show that night owls had a small increased risk of dying than morning types. But the researchers concluded that this wasn't due to late nights — rather it was probably because of the risk factors associated with staying up later, such as eating less healthily, taking more risks, and the impact of socially-imposed timetables, such as starting work early when their body clock is in tune with a different rhythm.

一項(xiàng)發(fā)表于今年四月的研究發(fā)現(xiàn)，夜貓子的死亡風(fēng)險(xiǎn)略高于早起鳥。但研究人員認(rèn)為，這并非由晚睡造成，而更有可能是由其它相關(guān)因素引起，如飲食不健康、更常冒險(xiǎn)、社會(huì)強(qiáng)加的日程影響(例：早起鳥和夜貓子的晝夜節(jié)律不同，但都需要早起工作)。

While the answer isn't as simple as early birds being healthier than night owls, as there are too many variables to come to a solid conclusion, what is clear is when it comes to how important sleep is for avoiding diseases like cancer, diabetes, and Alzheimer's. The prevailing advice remains unchanged — make sure you get enough of it.

在比較早起鳥和夜貓子的健康狀況時(shí)，我們需要考慮諸多因素，因此難以簡(jiǎn)單地下判斷。但不管怎樣，睡眠充足對(duì)保持健康、避免患病(如癌癥、糖尿病、阿茲海默癥等)很重要。