睡眠習(xí)慣不好的大學(xué)生學(xué)習(xí)成績更低

研究發(fā)現(xiàn)，睡眠習(xí)慣不好的大學(xué)生學(xué)習(xí)成績更低

A new study finds that college students who don’t get consistent hours of sleep or rarely go to bed at the same time are more likely to have a lower GPA.

一項新的研究發(fā)現(xiàn)，那些睡眠時間不一致或很少準(zhǔn)時上床睡覺的大學(xué)生，平均成績更可能較低。

Using a proprietary metric called the sleep regularity index (SRI), along with data on academic performance, and sleep duration and distribution, the researchers were able to conduct an analysis.

研究人員使用了一種稱為睡眠規(guī)律性指數(shù)(SRI)的專有指標(biāo)，以及有關(guān)學(xué)習(xí)成績、睡眠時間和分布的數(shù)據(jù)，進行了分析。

“Our results indicate that going to sleep and waking up at approximately the same time is as important as the number of hours one sleeps,” says Dr. Andrew J. K. Phillips, the study’s lead author and biophysicist at the hospital’s Division of Sleep and Circadian Disorders, in a news release.

“我們的研究結(jié)果表明，睡覺和起床的時間相對平穩(wěn)，與睡眠時長一樣重要,”安德魯 · j · k · 菲利普斯(Andrew j. k. Phillips)博士在一份新聞稿中說。菲利普斯博士是該研究的主要作者，也是該醫(yī)院睡眠和晝夜節(jié)律失調(diào)部門的生物物理學(xué)家

Despite sleeping about the same number of hours on average, college students who had irregular sleep patterns were found to have lower grades than those who conformed their sleep cycle to a more natural circadian rhythm.

盡管平均睡眠時間大致相同，但研究發(fā)現(xiàn)，有不規(guī)律睡眠模式的大學(xué)生比那些睡眠周期更符合自然晝夜節(jié)律的大學(xué)生成績更低。

The idea that staying up saves you time is bunk, argues Charles A. Czeisler, senior author on the paper and Director of the hospital’s Sleep Health Institute.

該論文的資深作者、醫(yī)院睡眠健康研究所所長查爾斯 · a · 切斯勒認(rèn)為，熬夜節(jié)省時間的說法是一派胡言。

“We found that the body clock was shifted nearly three hours later in students with irregular schedules as compared to those who slept at more consistent times each night,” he explains. “For the students whose sleep and wake times were inconsistent, classes and exams that were scheduled for 9 a.m. were therefore occurring at 6 a.m. according to their body clock, at a time when performance is impaired. Ironically, they didn’t save any time because in the end they slept just as much as those on a more regular schedule.”

他解釋說: “我們發(fā)現(xiàn)，作息不規(guī)律的學(xué)生的生物鐘比那些每晚睡眠時間更規(guī)律的學(xué)生晚了近三個小時。”。“對于那些睡眠和起床時間不一致的學(xué)生來說，根據(jù)他們的生物鐘，安排在早上9點的課程和考試會在早上6點進行，這個時間段的學(xué)生的表現(xiàn)會受到影響。具有諷刺意味的是，他們并沒有節(jié)省任何時間，因為最終他們的睡眠時間和那些更有規(guī)律的人一樣多。”

A big part of the researchers’ study involved measuring circadian rhythms and the onset of melatonin during one’s sleep cycle.

研究人員的研究中很大一部分涉及測量晝夜節(jié)律和睡眠周期中褪黑激素的產(chǎn)生。

“Using a mathematical model of the circadian clock, we were able to demonstrate that the difference in circadian timing between students with the most irregular sleep patterns and students with regular sleep patterns was consistent with their different patterns of daily light exposure,” says Phillips.

菲利普斯說：“利用生物鐘的數(shù)學(xué)模型，我們能夠證明睡眠模式最不規(guī)律的學(xué)生，和睡眠模式有規(guī)律的學(xué)生之間的生物鐘時間差異，與他們每天光照的不同模式是一致的。”。

Namely, “regular sleepers got significantly higher light levels during the daytime, and significantly lower light levels at night than irregular sleepers who slept more during daytime hours and less during nighttime hours,” he explains.

也就是說，“有規(guī)律的睡眠者白天的光線明顯高于無規(guī)律的睡眠者，晚上的光線明顯低于那些白天睡得多晚上睡得少的人,”他解釋道。

While circadian rhythms can change, it is not recommended to change one’s sleeping times frequently.

雖然晝夜節(jié)律可以改變，但不建議經(jīng)常改變睡眠時間。

To improve one’s circadian rhythm, the researchers recommend maximizing exposure to daylight and limiting exposure to LED devices before bed.

為了提高人的晝夜節(jié)律，研究人員建議最大限度地暴露在日光下，并在睡前限制接觸 LED 光照設(shè)備。

The study’s findings were published in the journal Scientific Reports.

研究結(jié)果發(fā)表在《科學(xué)報告》雜志上。