本帖最后由 螽水 于 2012-10-23 14:55 编辑
Sleepless nights don’t just ruin your mood the next day—they could also damage your waistline. According to new research in the August issue of the American Journal of Clinical Nutrition, sleep deprivation can cause people to pack on extra pounds. 晚上睡眠不足不仅会影响人们第二天的情绪，还会使你的腰部产生赘肉。根据《美国临床营养杂志》八月刊的一项新调查，缺乏睡眠会使人们增加体重。
Researchers at the New York Obesity Nutrition Research Center at St. Luke’s-Roosevelt Hospital found that sleep-deprived people seem to burn the same number of calories as the well-rested, but they consume about 300 more calories a day. Given that it takes just 3,500 calories to add a pound to your body, those calories can quickly turn into extra weight. 圣.卢克罗斯福医院的纽约肥胖病营养研究中心的研究员们发现，睡眠不足的人们似乎和得到良好休息的人们燃烧了同样的卡路里，但实际上，他们每天要多消耗大约300卡路里。假如摄入3,500卡路里会使人增重1磅，那么这些卡路里会很快转换成脂肪。
But there are several other reasons that sleep loss could lead to weight gain, says sleep disorder specialist Michael Breus. When we get too little shut-eye, our metabolism slows down to conserve energy. That slowdown triggers the release of the hormone cortisol, which increases appetite. Your body thinks it needs more energy, so it asks for more food. 但是，据治疗睡眠紊乱的专家迈克尔.布鲁斯说，由睡眠不足而引起体重增加还有一些其他原因。如果长期保持眼睛张开，身体的新陈代谢就会放慢速度以保留能量。一旦放慢速度，身体就会受到刺激而释放出荷尔蒙皮质醇，从而使人们增加食量。而人体如果认为自己需要更多的能量，就会摄入更多食物。
In a vicious cycle, sleep loss also causes our bodies to release more ghrelin, another hormone that signals hunger, and less leptin, the hormone that tells your stomach that it’s full. With your hormones off-kilter, your body wants more food and lacks the sensitivity to know when to stop eating. Not to mention that being awake more hours gives you more time to snack. 这是一个恶性循环的怪圈，缺乏睡眠还会引起人体释放出更多的胃饥饿素和另一种标志饥饿的荷尔蒙，减少瘦蛋白，这是一种能够使人体产生饱胀感的荷尔蒙。由于人体荷尔蒙紊乱，人体想要摄入更多的食物，并且由于敏感度降低而不知何时该停止进食。更不要说延迟上床睡觉时间会给人留下更多吃零食的机会。
“The later you’re up at night, the greater the likelihood that you’re going to eat,” Breus says. And “you’re more likely to eat high-fat, high-carb foods.” “晚上越晚睡觉，人们越可能摄入更多食物。”布鲁斯还说：“人们很可能摄入高脂肪、高氨基酸食品。”
One other contributing factor to such weight gain is that the body burns the most calories during REM sleep, a deeply restful phase. And less sleep means less time in REM. 另一个有助于解释这一发现的原因是，人体可以在深度放松的快速眼动睡眠期间燃烧更多卡路里。这样的话，缺少睡眠就意味着在将这段睡眠期间减少。
For optimal health, experts say you should try to get 7.5 hours of sleep a night. If you have trouble sleeping, stick to a nightly routine, exercise during the day, banish worries to a journal, and keep pre-bedtime activities relaxing. 对于最理想的健康状态，专家们说，应该尽力保证每晚7个半小时的睡眠时间。如果有睡眠障碍，可以坚持晚上作息规律，白天锻炼身体，通过写日记排除不良情绪，保证睡前不要做剧烈运动。 | 
