為期兩年的睡眠跟蹤研究表明，睡眠質(zhì)量差與體重增加有關(guān)

為期兩年的睡眠跟蹤研究表明，睡眠質(zhì)量差與體重增加有關(guān)

Not sleeping enough or getting a bad night's sleep over and over makes it hard to control your appetite. And that sets you up for all sorts of health problems, including obesity, heart disease, high blood pressure and Type 2 diabetes.

睡眠不足或一次又一次地睡不好會(huì)讓你很難控制自己的食欲。這會(huì)引發(fā)各種健康問題，包括肥胖、心臟病、高血壓和2型糖尿病。

The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.

一項(xiàng)又一項(xiàng)的研究表明，睡眠質(zhì)量差和較高的身體質(zhì)量指數(shù)(BMI)之間存在聯(lián)系，但研究人員通常依靠參與者的記憶來記錄他們的睡眠質(zhì)量。

Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.

健康追蹤器、智能手機(jī)和手表上的睡眠應(yīng)用程序改變了這一切。周一發(fā)表在《美國醫(yī)學(xué)會(huì)內(nèi)科雜志》上的一項(xiàng)新研究中，研究人員對(duì)12萬人的睡眠質(zhì)量進(jìn)行了長達(dá)兩年的跟蹤調(diào)查。

The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above -- which is considered obese by the US Centers for Disease Control and Prevention -- had slightly shorter mean sleep durations and more variable sleep patterns.

結(jié)果顯示，人與人之間的睡眠時(shí)間和模式有很大的不同。盡管如此，研究發(fā)現(xiàn)身體質(zhì)量指數(shù)達(dá)到或超過30的人——被美國疾病控制和預(yù)防中心視為肥胖——平均睡眠時(shí)間略短，睡眠模式也更加多變。

People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.

身體質(zhì)量指數(shù)超過30的人只比身體質(zhì)量指數(shù)較低的人少睡15分鐘。

There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.

這項(xiàng)研究有一些局限性。午睡被排除在外，其他健康狀況不能被考慮在內(nèi)，使用可穿戴追蹤設(shè)備的人通常比不戴追蹤設(shè)備的人更年輕、更健康，社會(huì)經(jīng)濟(jì)地位也更高。

"These are quite pricey devices, and remember, they are not approved by the US Food and Drug Administration," said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.

“這些都是非常昂貴的設(shè)備，記住，它們沒有經(jīng)過美國食品和藥物管理局的批準(zhǔn)，”睡眠專家拉吉·達(dá)斯古塔博士說，他是南加州大學(xué)凱克醫(yī)學(xué)睡眠醫(yī)學(xué)研究項(xiàng)目的副主任。

"The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep?" said Dasgupta, who was not involved in the study.

“這項(xiàng)研究結(jié)果還需要通過FDA批準(zhǔn)的適當(dāng)設(shè)備進(jìn)行驗(yàn)證，而且由于這項(xiàng)研究可能是針對(duì)那些經(jīng)濟(jì)狀況較好的年輕人，那么這項(xiàng)研究真的適用于我們擔(dān)心睡眠不佳的老年人嗎?”達(dá)斯古塔說，他沒有參與這項(xiàng)研究。

However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were "not surprising."

不過，達(dá)斯古塔補(bǔ)充說，這項(xiàng)研究的一個(gè)主要好處是，它確實(shí)對(duì)人們進(jìn)行了兩年多的監(jiān)測(cè)，結(jié)果證實(shí)了之前的研究，“并不令人驚訝”。

"While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health," the authors wrote.

作者寫道:“雖然我們不能從研究結(jié)果中確定兩者之間的聯(lián)系，但這些發(fā)現(xiàn)進(jìn)一步支持了睡眠模式與體重管理和整體健康有關(guān)的觀點(diǎn)。”

Link between sleep and eating

睡眠和飲食之間的聯(lián)系

There is a scientific reason why a lack of sleep is linked to appetite. When you're sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.

睡眠不足與食欲有關(guān)是有科學(xué)原因的。研究表明，當(dāng)你睡眠不足時(shí)，一種叫做胃饑餓素的激素水平會(huì)急劇上升，而另一種激素瘦素則會(huì)急劇下降。其結(jié)果是饑餓的增加。

"The 'l' in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss," he said. "The 'g' in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain," Dasgupta said.

“leptin中的‘l’代表‘失去’:它抑制食欲，因此有助于減肥，”他說。“ghrelin中的‘g’代表增加:這種快速作用的激素會(huì)增加饑餓感并導(dǎo)致體重增加，”達(dá)斯古塔說。

People who were sleep-deprived reported greater increases in hunger and appetite than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.

睡眠不足的人比睡眠良好的人更容易感到饑餓和食欲增加。睡眠不足的參與者也很難控制自己對(duì)高碳水化合物、高熱量零食的欲望。