小伙伴們是否有過這樣的經(jīng)歷：熬夜玩手機(jī)，反應(yīng)過來已經(jīng)到了一兩點(diǎn)；或是躺在床上，翻來覆去就是睡不著？

晚睡早起似乎已經(jīng)成為了當(dāng)今很多人的生活常態(tài)。據(jù)《中國(guó)睡眠研究報(bào)告》統(tǒng)計(jì)，我國(guó)64.75%的居民每天實(shí)際睡眠時(shí)長(zhǎng)不足8個(gè)小時(shí)，全體居民每天平均睡眠時(shí)長(zhǎng)僅為7.06小時(shí)。

大家可能已經(jīng)聽過很多長(zhǎng)期睡眠不足帶來的危害，比如免疫功能失調(diào)（immune dysfunction）、生物鐘紊亂（chronobiology disorder）等等。不過有一點(diǎn)你可能沒想到，缺覺甚至?xí)绊懮眢w脂肪的分布。近日，一項(xiàng)研究表明，睡眠不足的人，大腿和胳膊會(huì)變得更粗。

Short sleepers had higher trunk, arms and legs Fat Mass Index, compared to normal sleepers, whereas no significant difference was found in long sleepers.

這項(xiàng)“扎心”的研究被刊登在國(guó)際營(yíng)養(yǎng)學(xué)雜志《Nutrients》上。研究分析了 2011-2018年美國(guó)國(guó)家健康和營(yíng)養(yǎng)檢查調(diào)查（US National Health and Nutrition Examination Survey）中9413位參與者的睡眠情況，將人們每天的睡眠時(shí)長(zhǎng)（sleep duration）分為短睡眠時(shí)長(zhǎng)（少于7小時(shí)）、正常睡眠時(shí)長(zhǎng)（7-9小時(shí)）和長(zhǎng)睡眠時(shí)長(zhǎng)（9小時(shí)以上）。

研究人員檢測(cè)了參與者們軀干、手臂和腿部的脂肪質(zhì)量，以評(píng)估睡眠時(shí)長(zhǎng)與不同部位脂肪質(zhì)量指數(shù)（Fat Mass Index，不同部位脂肪質(zhì)量除以身高的平方）之間的關(guān)系。

研究發(fā)現(xiàn)，“肥肉”長(zhǎng)在哪里和我們的睡眠時(shí)長(zhǎng)息息相關(guān)，相比每日睡夠7-9小時(shí)的人，每天睡眠時(shí)間不足7小時(shí)的人軀干、手臂、腿部都更胖。而這種缺覺帶來的影響還與性別有關(guān)，對(duì)于肥胖群體，影響則更明顯。

Compared to the reference group, short sleepers and increased trunk FMI, arms FMI, legs FMI were significantly correlated in men. However, in women, short sleep duration was only associated with elevated arms FMI. Furthermore, in the obese group, short sleepers had higher arms and legs FMI compared to normal sleepers.

在男性中，與每天睡7-9小時(shí)的人相比，睡眠時(shí)間短的人往往軀干、手臂和大腿的脂肪含量指數(shù)更高；而對(duì)于女性，睡眠時(shí)間則僅與手臂脂肪含量指數(shù)呈正相關(guān)。同時(shí)，對(duì)于肥胖人群，缺覺的人的手臂和大腿脂肪含量指數(shù)則比正常睡眠時(shí)長(zhǎng)的人更高。

也就是說，無(wú)論男女老少、高矮胖瘦，“熬夜選手”們都難逃一胖。

或許有小伙伴會(huì)想，能不能通過白天睡覺補(bǔ)回晚上缺的覺呢？是不是只要總睡眠時(shí)間足夠就行？可惜，事實(shí)并非如此，頻繁或長(zhǎng)時(shí)間的日間小睡很可能會(huì)適得其反（backfire）。

白天補(bǔ)覺的睡眠質(zhì)量往往不如夜間睡眠，往往醒來時(shí)會(huì)更加昏昏沉沉。同時(shí)，補(bǔ)覺也會(huì)使晚上更難入睡，導(dǎo)致夜間睡眠碎片化，甚至?xí)又厮哒系K，進(jìn)一步加深睡眠不足的影響。

Frequent or prolonged daytime naps can disrupt healthy nighttime sleep. Napping during the day may make it harder to fall asleep at night or cause nighttime sleep to become fragmented. If you experience insomnia or poor sleep quality at night, napping might worsen these problems.

Insomnia：失眠癥

所以，補(bǔ)覺也并不是可行之策，想要完美的身材和健康的身體，美美的八小時(shí)睡眠必不可少。如果橫豎睡不著怎么辦？這里也給大家收集了一些安眠小技巧。

① 睡前少看電子產(chǎn)品

Reduce blue light exposure in the evening

手機(jī)、筆記本電腦和電視發(fā)出的藍(lán)光會(huì)影響你的晝夜節(jié)律，讓你的大腦誤以為還是白天。同時(shí)，藍(lán)光的刺激會(huì)使褪黑激素等幫助你放松和進(jìn)入深度睡眠的激素減少。所以，建議至少在睡前一小時(shí)就放下電子產(chǎn)品。

The blue light that your phone, laptop, and TV affect your circadian rhythm, tricking your brain into thinking it's still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. It's recommended that you stop using electronics at least an hour before bed.

② 調(diào)整臥室溫度

Set your bedroom temperature

身體和臥室的溫度對(duì)睡眠質(zhì)量也有很大影響。研究表明，身體和臥室溫度的升高會(huì)降低睡眠質(zhì)量，使人更加清醒。一般來說，20攝氏度對(duì)大多數(shù)人來說似乎是一個(gè)舒適的溫度，不過仍應(yīng)該按照自己的喜好和習(xí)慣進(jìn)行調(diào)整。

Body and bedroom temperature can also profoundly affect sleep quality. Studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

③ 養(yǎng)成良好睡前習(xí)慣

Create a bedtime routine

你可以堅(jiān)持做一些讓人能夠放松下來進(jìn)入睡眠的活動(dòng)。當(dāng)你每天晚上進(jìn)行這些活動(dòng)時(shí)，身體就會(huì)知道該休息了。比如，洗個(gè)熱水澡、做些輕微的伸展運(yùn)動(dòng)或讀上幾頁(yè)書。

Having a bedtime routine means that you consistently perform activities that wind you down for sleep. Repeating your routine each night will help signal to your body that it's almost time to rest. Some examples of activities in bedtime routines include taking a warm shower, doing some light stretching and reading a few pages of a book.

④ 定期運(yùn)動(dòng)

Exercise regularly

很多科學(xué)依據(jù)都表明運(yùn)動(dòng)是改善睡眠和健康的最佳方法之一，可以緩解失眠癥狀。要注意的是，雖然鍛煉對(duì)睡個(gè)好覺很有幫助，但鍛煉時(shí)間太晚也可能會(huì)導(dǎo)致睡眠問題。

Exercise is one of the best science-backed ways to improve your sleep and health, it can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems.

當(dāng)然，這些方法只能對(duì)睡眠有一定程度的改善。如果有小伙伴出現(xiàn)嚴(yán)重的睡眠障礙，還是應(yīng)該找專業(yè)人士治療，早日形成正向循環(huán)。

了解了這么多，大家是否開始打消熬夜的想法了呢？今晚，蓋好被子早早睡覺吧！

（來源：中國(guó)日?qǐng)?bào)雙語(yǔ)新聞微信  編輯：朱迪齊、實(shí)習(xí)生李睿）