我是不是睡得太多了？

Sleep has a major impact on our health and wellbeing. Busy lifestyles often make it difficult to sleep as much as we would like to. Not sleeping enough affects our mood, ability to focus, and risk of many medical conditions.

睡眠對我們的健康和幸福有很大的影響。忙碌的生活方式常常使我們難以盡情入睡。睡眠不足會影響我們的情緒，集中注意力的能力，以及許多疾病的風(fēng)險。

We are often encouraged to sleep more, but can sleeping too much also be unhealthy?

我們經(jīng)常被鼓勵多睡覺，但是睡得太多也是不健康的嗎?

We asked 26 experts in sleep research and neurobiology whether too much sleep is bad for you, 85 percent said 'no'. Here is what we found…

我們詢問了26位睡眠研究和神經(jīng)生物學(xué)的專家，過多的睡眠是否有害，85% 的人說沒有。以下是我們的發(fā)現(xiàn)。

What is the data on hours of sleep and health?

關(guān)于睡眠時間和健康的數(shù)據(jù)是什么?

There have been numerous research papers looking at the relationship between sleep time and different medical outcomes.

關(guān)于睡眠時間和不同的醫(yī)療結(jié)果之間的關(guān)系，已經(jīng)有大量的研究論文。

Dr Jo Caldwell, an expert from the U.S. Naval Medical Research Unit in Neuropsychology, summarizes the results of these papers: "The optimal amount of sleep seems to be about 7 solid hours. For each hour below that amount, there are additive adverse health consequences, and for each hour above the 7 hours there are additive adverse health consequences."

美國海軍醫(yī)學(xué)研究所神經(jīng)心理學(xué)專家 Jo Caldwell 博士總結(jié)了這些論文的結(jié)果: “最佳睡眠時間似乎是7個小時。低于這個時間的每一個小時都會產(chǎn)生附加的不良健康后果，而高于7個小時的每一個小時也都會產(chǎn)生附加的不良健康后果。”

These 'adverse health consequences' include many lifestyle diseases, such as diabetes, heart disease, and obesity. Oversleeping, combined with low physical activity, is also correlated with increased mortality.

這些“不良健康后果”包括許多生活方式疾病，如糖尿病、心臟病和肥胖癥。睡過頭，再加上體力活動不足，也與死亡率的增加有關(guān)。

It is important to remember that all this data is observational. That means it is collected by observing people who have different sleep patterns and measuring their health outcomes.

重要的是要記住，所有這些數(shù)據(jù)都是觀察數(shù)據(jù)。這意味著它是通過觀察那些有不同睡眠模式的人并測量他們的健康結(jié)果而收集的。

Currently, there is no experimental data – where sleep duration is experimentally increased – that links oversleeping with mortality. Actually, the experimental result is the opposite.

目前，還沒有實(shí)驗(yàn)數(shù)據(jù)表明睡眠時間的延長與死亡率有關(guān)。實(shí)際上，實(shí)驗(yàn)結(jié)果恰恰相反。

Dr Monika Haack, an expert in sleep research at Harvard University, says, "Extending habitual sleep duration has a beneficial effect on a number of biological systems, e.g., blood pressure decreases, sensitivity to pain decreases, and insulin sensitivity improves."

哈佛大學(xué)睡眠研究專家莫妮卡 · 哈克博士說: “延長習(xí)慣性睡眠時間對許多生物系統(tǒng)有益，例如，血壓下降，對疼痛的敏感性降低，胰島素敏感性提高。”

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What is the link between oversleeping and poor health?

睡過頭和健康狀況不佳之間有什么聯(lián)系?

As shown above, observational data suggests that sleeping for much longer than 7 hours is correlated with negative outcomes.

如上所述，觀察數(shù)據(jù)表明，睡眠時間超過7小時與負(fù)面結(jié)果相關(guān)。

Dr Jamie Zeitzer, an expert in sleep research from Stanford University, says, "The problem with interpreting this as 'long sleep is bad for you' is that we don't know why the long sleepers have bad outcomes. It might be that they are sleeping a long time because there is something medically wrong that induces great sleep (sleep is great for fixing things)."

斯坦福大學(xué)的睡眠研究專家 Jamie Zeitzer 博士說: “把這種現(xiàn)象解釋為‘長時間睡眠對身體不好’的問題在于，我們不知道為什么長時間睡眠者會有不好的結(jié)果。這可能是因?yàn)樗麄兯撕荛L時間，因?yàn)槟承┽t(yī)學(xué)上的錯誤導(dǎo)致他們獲得了良好的睡眠(睡眠有助于修復(fù)問題)。”

Many of the experts agreed that there may be other factors linking long sleeping times with negative outcomes, but it is not clear what these factors are.

許多專家一致認(rèn)為，可能還有其他因素將長時間睡眠與負(fù)面結(jié)果聯(lián)系在一起，但尚不清楚這些因素是什么。

Dr William Killgore, an expert from Arizona University, says "The most likely explanation for the associations with long sleep is that the disease state is what leads to excess sleep, probably not the other way around. But without prospective experimental evidence, it remains a bit of a chicken-and-egg question."

亞利桑那大學(xué)的專家威廉 · 基爾戈博士說: “對于長時間睡眠的關(guān)聯(lián)，最有可能的解釋是疾病狀態(tài)導(dǎo)致了過度睡眠，而不是僅僅睡得多。但是，如果沒有前瞻性的實(shí)驗(yàn)證據(jù)，這仍然有點(diǎn)像雞和蛋的問題。”

How much sleep is healthy?

多少睡眠才是健康的?

Thankfully, we don't need to worry about sleeping too much. Dr James Ware, an expert from Eastern Virginia Medical School, says "It is not possible for a healthy person to 'overdose' on sleep. The person will instead lie awake, usually uncomfortably, in bed or get up."

謝天謝地，我們不必?fù)?dān)心睡得太多。東弗吉尼亞醫(yī)學(xué)院的專家詹姆斯 · 韋爾博士說: “一個健康的人不可能‘過量’睡眠。相反，這個人會清醒地躺在床上或起床，而這通常是很不舒服的。”

Each person requires a different amount of sleep to function normally. Dr Vivien Abad, an expert from Stanford University, suggests that "for most adults, we recommend 7-8 hours of sleep. The key message is to get enough sleep to fulfil your health needs. Your ability to remain alert and functional the entire day especially after meals is a good indicator of adequacy of hours of sleep."

每個人需要不同的睡眠時間才能正常工作。斯坦福大學(xué)的專家維維安 · 阿巴德博士建議: “對于大多數(shù)成年人來說，我們推薦7-8小時的睡眠。關(guān)鍵信息是要有足夠的睡眠來滿足你的健康需求，讓你一整天都保持清醒和機(jī)能的能力，尤其是在飯后，是睡眠充足的一個很好的指標(biāo)。”

Finally, you can use a change in your sleep pattern to help detect changes in your health.

最后，你可以通過改變睡眠模式來幫助檢測你的健康狀況。

Dr Killgore explains, "If you find you are needing a lot more than 7-hours to function effectively, or if the amount of sleep you need has increased significantly, it might be something to bring up with your doctor. The increased sleep itself may not be hurting you, but it might be telling you that something else is."

Killgore 博士解釋說: “如果你發(fā)現(xiàn)自己需要遠(yuǎn)遠(yuǎn)超過7小時的睡眠才能有效地工作，或者如果你需要的睡眠時間顯著增加，這可能需要去看看醫(yī)生。增加的睡眠本身可能不會傷害你，但它可能會告訴你有其他東西在傷害你。”