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健康的睡眠觀:少睡一點(diǎn) 延年益壽
發(fā)布時間:2009-10-19       

Sweet dream: Sleep less, live longer

 

美夢:少睡一點(diǎn) 延年益壽

Contrary to popular belief, people who sleep six to seven hours a night live longer, and those who sleep eight hours or more die younger, according to the latest study ever conducted on the subject. The study, which tracked the sleeping habits of 1.1 million Americans for six years, undermines the advice of many sleep doctors who have long recommended that people get eight or nine hours of sleep every night.   與人們的普遍觀念恰恰相反,就睡眠所做的最新研究發(fā)現(xiàn)每晚睡6-7個小時的人要比睡8個小時或更長時間的人壽命長。這項(xiàng)對110萬美國人的睡眠習(xí)慣進(jìn)行為期6年跟蹤調(diào)查的研究削弱了很多睡眠醫(yī)生長期以來建議人們每晚要睡8-9個小時的說法。

 

"There's an old idea that people should sleep eight hours a night, which has no more scientific basis than the gold at the end of the rainbow," said Daniel Kripke, a professor of psychiatry at the University of California at San Diego who led the study, published in a recent issue of the Archives of General Psychiatry. "That's an old wives' tale."   "舊的觀念認(rèn)為人們每晚應(yīng)睡足8小時,但其實(shí)這個觀點(diǎn)就如同彩虹末端的金色一樣毫無科學(xué)依據(jù),"圣狄哥加州大學(xué)的精神病學(xué)教授Daniel Kripke說道,他領(lǐng)導(dǎo)進(jìn)行的這項(xiàng)研究的結(jié)果發(fā)表在最近一期的《大眾精神病學(xué)檔案》上。"這一觀點(diǎn)不過是老婦人的老生常談而已。"
The study was not designed to answer why sleeping longer may be deleterious or whether people could extend their life span by sleeping less.
 
  這項(xiàng)研究目的不是試圖解釋為何睡得多可能是有害的,也不是解釋人們能否通過減少睡眠來延長壽命。
But Kripke said it was possible that people who slept longer tended to suffer from sleep apnea, a condition where impaired breathing puts stress on the heart and brain. He also speculated that the need for sleep was akin to food, where getting less than people want may be better for them.   但Kripke說這有可能是由于睡得多的人就容易遭受睡眠中的呼吸暫停,這是一種減弱呼吸給心臟和大腦帶來壓力的狀況。他還認(rèn)為人們對睡眠的需求就如同對食物需求一樣,實(shí)際攝入量比需求量少一點(diǎn)可能對健康有益。
The study quickly provoked cautions and criticism, with some sleep experts saying that the main problem in America's sleep habits was deprivation, not sleeping too much.   這項(xiàng)研究立刻引發(fā)了很多告誡和批評,一些睡眠專家說美國人睡眠習(xí)慣存在的主要問題是人們?nèi)鄙偎撸皇且呀?jīng)睡得太多。
"None of this says sleep kills people," said Daniel Buysse, a University of Pittsburgh psychiatrist and the immediate past president of the American Academy of Sleep Medicine.   匹茲堡大學(xué)精神病學(xué)家,即美國睡眠醫(yī)學(xué)會剛剛離任的前任會長Daniel Buysse說:"這決不是說睡眠導(dǎo)致死亡。"
"You should sleep as much as you need to feel awake, alert and attentive the next day," Buysse added. "I'm much more concerned about people short-changing themselves on sleep than people sleeping too long."   "你的睡眠要足夠使你第二天保持清醒、警覺和專心致志,"Buysse補(bǔ)充道。"我對人們減少自己睡眠時間的擔(dān)心要遠(yuǎn)遠(yuǎn)超過對他們睡得太多的擔(dān)心。"
Sleeplessness produces a variety of health consequences that were not measured in the study, critics said. 批評者們說這項(xiàng)研究未能考慮失眠對人們健康所造成的種種后果。
"The amount of sleep you get impacts how alert you are, your risk for accidents, how you perform at work and school," said James Walsh, president of the National Sleep Foundation, a non-profit that advocates for better sleep habits. "There's much more to life than how long you live."   "睡眠時間的長短會影響你的警覺程度、出事故的可能性和你工作表現(xiàn)以及學(xué)習(xí)成績,"James Walsh說,他是國家睡眠基金會主席,該基金會是一家致力于提倡改善睡眠習(xí)慣的非贏利性機(jī)構(gòu)。"生命的意義遠(yuǎn)不只是在于它的長短。"
The study used data from an extensive survey conducted by the American Cancer Society from 1982 to 1988. Women sleeping 8, 9 and 10 hours a night had 13 percent, 23 percent and 41 percent higher risk of dying, respectively, than those who slept 7 hours, the study found. Men sleeping 8, 9 and 10 hours a night had 12 percent, 17 percent and 34 percent greater risk of dying within the study period.   這項(xiàng)研究利用了美國癌癥學(xué)會在1982-1988年期間開展的一次廣泛調(diào)查所獲得的數(shù)據(jù),它發(fā)現(xiàn)每晚睡8、9和10個小時的女性與睡7小時的女性相比,死亡率分別上升了13%、23%和41%。在此研究期間,每晚睡8、9和10個小時的男性與睡7小時男性相比,死亡率則上升了12%、17%和34%。
By contrast, sleeping five hours a night increased the risk for women by only 5 percent, and for men, by 11 percent. Among people who slept just three hours a night, women had a 33 percent increase in death, and men had a 19 percent increase, compared with those who slept seven hours.   與此相比,每晚睡5個小時的女性的死亡率僅上升了5%,男性上升了11%。在每晚僅睡3個小時的人群中,與睡7個小時的人相比,女性死亡率上升33%,男性上升19%。
Kripke, the new study's leader, pointed out that relatively few people slept so little-1 in 1,000 - where as almost half of all people slept eight hours or more.   領(lǐng)導(dǎo)此項(xiàng)研究的Kripke指出:相對而言,睡這么少的人比較少--千分之一而已,而近乎有一半的人要睡8個小時甚至更多。
The study also found that taking a sleeping pill every day increased the risk of death by 25 percent. 研究還發(fā)現(xiàn)每天服一粒安眠藥會導(dǎo)致死亡率上升25%。
"It appears there is no mortality risk to having insomnia," Kripke said.   "這似乎在說明失眠并不會導(dǎo)致死亡,"Kripke說。
He recommended that people should not routinely take pills to get eight hours of sleep. While acknowledging that the sleeping pills used from 1982 to 1988 were not the same pills being used today, Kripke said, "without data showing that contemporary pills are safe, these data provide the best information about whether sleeping pills are safe for long-term use."   他建議人們不要為了達(dá)到8小時的睡眠就經(jīng)常服用安眠藥。雖然Kripke承認(rèn)1982-1988年期間所使用的安眠藥和今天的安眠藥不一樣了,但是他說,"只要還沒有數(shù)據(jù)表明當(dāng)今的安眠藥是安全的,這些數(shù)據(jù)在說明安眠藥長期服用是否安全方面就仍有說服力。"
Kripke, whose study was funded by federal tax dollars, said doctors' recommendations that everyone get eight hours of sleep a night may have been partly influenced by the drug companies that make sleeping pills. He cited a report from a public relations firm representing the medicine Ambien, which gave money to the National Sleep Foundation to alert people about an insomnia "public health crisis" as part of a marketing campaign.   Kripke的研究是由聯(lián)邦政府資助的,他說醫(yī)生們之所以建議每人每晚睡8小時,這在一定程度上可能是受到了安眠藥生產(chǎn)公司的影響。他引用了一家公共關(guān)系公司撰寫的關(guān)于Ambien藥廠的報(bào)告作為例子。該報(bào)告指出Ambien藥廠資助了國家睡眠基金會來警告人們失眠問題已造成一場"公共健康危機(jī)",而這其實(shí)是Ambien藥廠營銷活動的一部分。
Both Buysse and Walsh have served as paid consultants to makers of sleeping pills, but both denied being influenced by that role. Walsh said most researchers in the field had accepted consulting fees from the companies, because "99 percent of the funding to support this type of research is from pharmaceutical companies."   BuysseWalsh都在擔(dān)任安眠藥生產(chǎn)廠家的顧問,而且拿薪水,但是他們兩人都否認(rèn)受到了這一職位的影響。Walsh說這個領(lǐng)域的大多數(shù)研究者都接受藥廠支付的咨詢費(fèi),因?yàn)?/FONT>"這類研究經(jīng)費(fèi)有99%是醫(yī)藥公司資助的。"
Buysse, who wrote an editorial accompanying Kripke's article, said more research was needed to pin down exactly what the connection was between sleep and the risk of death. The study relied on people's own reports of their sleeping habits, which can be faulty. When people are asked how long they sleep, they usually report how long they spend in bed, Buysse said.   BuysseKripke的文章配發(fā)了一篇社論,他說有必要做進(jìn)一步的研究以確定睡眠和死亡率之間究竟是什么聯(lián)系。他說這一研究靠的是人們對自己睡眠習(xí)慣的匯報(bào),而這有可能會出錯。當(dāng)問人們睡多長時間時,他們通常匯報(bào)的是他們在床上呆的時間。
That could mean that people who reported sleeping eight hours were really sleeping around seven and a half hours, which would bring them into the study's lower risk category. Buysse also disagreed that sleep was like food, arguing that while people can restrict sleep, they cannot "choose" to sleep longer.   這就意味著那些匯報(bào)8小時睡眠者實(shí)際睡了7.5個小時左右,而這就會把他們列入該項(xiàng)研究的低危險(xiǎn)率一類。Buysse也不同意睡眠如飲食的觀點(diǎn),他反駁說雖然人們可以限制自己的睡眠,他們卻無法"選擇"睡得更久些。
Donald Bliwise, a psychologist at Emory University, in Atlanta, said studies had shown that when people were allowed to sleep however long they wanted, without cues from alarm clocks and watches, they often slept 14 to 15 hours a day for the first few days.   位于亞特蘭大的Emory大學(xué)的心理學(xué)家Donald Bliwise說已有研究表明,當(dāng)讓人們隨心所欲,不受鬧鐘和手表提示地去睡時,他們經(jīng)常在最初幾天中每天會睡14-15個小時。
"Everyone," Bliwise said, "walks around somewhat sleep deprived."   Bliwise說:"每個人在一定程度上都沒有睡夠。"
                    

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