晚上睡不好?这10点危害你一定要知道

Your brain doesn't work as well
脑子变得不好使

According to the CDC, insufficient sleep is a public health problem, with more than a third of adults in the U.S. getting less than the recommended seven to eight hours per night.
根据CDC的统计，有三分之一美国人的睡眠时间达不到推荐每晚7-8小时，睡眠不足成了一个公共健康问题。

When you don't get adequate sleep—whether due to a chronic issue like sleep apnea, lifestyle reasons like long work hours or raising young children, or bad habits like bingeing on Facebook before bed—it takes a toll on your brain's ability to function.
你的睡眠不足要么就是慢性病比如睡眠呼吸中断症，要么就是由于长时间工作或者带小孩子所形成的生活方式，还有就是睡觉前喜欢刷Facebook等引起你的大脑工作紊乱。

"MRI imaging shows lack of sleep reduces blood flow to areas of the brain that control higher level thought processes," says Richard Shane, PhD, a behavioral sleep specialist. "
“磁共振成像显示，睡眠不足会导致流入大脑高级控制负责思考区域的血液减少。”睡眠行为专家Richard Shane博士如是说。

It impairs your problem-solving abilities, slows your cognitive speed, and decreases constructive thinking skills and logical reasoning."
进而影响你解决问题的能力，认知速度的延迟，具有建设性的思考和逻辑推理能力的减弱。

You become forgetful
变得健忘

Another effect of sleep deprivation is an inability to retain memories. "Insufficient sleep interferes with your ability to focus and learn efficiently, which is essential for you to remember something," Dr. Shane says.
睡眠被剥夺还会影响记忆力，没睡够能够让你很难专心有效的学习，对于你记忆某事产生严峻考验。

"Research shows that sleep strengthens nerve connections involved in memory, and also helps consolidate new information into memories. Insufficient sleep interferes with this." Michael J. Breus, PhD, a clinical psychologist known as "The Sleep Doctor," explains that you need enough REM (rapid eye movement) sleep in order for your brain to solidify memories. "
“研究表明，睡眠能够强化神经之间的链接，这点和记忆相关，所以睡眠有助于强化记住新知识，所以睡眠不足就会记不住。被誉为“睡眠医生”的临床心理学家Michael J. Breus博士解释道，你需要睡眠过程中的快速动眼期来让你的大脑强化记忆。”

You get irritable
你会变得暴躁易怒

You've probably noticed that you wake up "on the wrong side of the bed" if you haven't gotten enough shut-eye. "Sleep deprivation affects mood," Breus says. "It makes you see everything in a more negative light because your emotions are far more volatile when sleep deprived."
如果你没有睡好，那么很有可能发现自己在床的另一头醒来。Breus说：“睡眠被剥夺会影响心情，让你情绪波动大从而只看到事物的负面。”

Although it's not known exactly why this is, Shane says it's another way your brain doesn't function well without sleep. "The area of your brain [frontal lobe] that's in charge of thinking, reasoning, and logic usually balances the area of your brain [amygdala] involved with emotions such as fear, anxiety, aggression, and arousal," he says.
虽然还不能确切知道为什么会这样，, Shane说这就是没睡好你的大脑功能受损的另一种表现形式，你的大脑[前额叶]是负责思考，推理，和逻辑的区域，通常用来平衡用于产生害怕，紧张，激进和唤醒等情绪的大脑杏仁核区域。

"MRI brain scans on people who have not had enough sleep show a decrease in connection between these brain centers, which increases reactivity, fear, and anger." If you keep waking up in the middle night , your brain could be in big trouble.
“通过那些睡眠不足人群的核磁共振图发现，链接大脑中枢产生反应，害怕，生气情绪的区域，如果你晚上不睡长期不睡的话，你的大脑后果将会不堪设想。”

You're more likely to be depressed
你很容易感到沮丧

Another mood disorder linked to lack of sleep is depression. "While the specific brain mechanisms are not known, in one major study people with chronic insomnia were ten times likely to develop depreesion," Dr. Shane says.
还有一种睡眠紊乱产生的情绪是沮丧。“对于未知的大脑机制，有一项对于慢性失眠症患者的研究，发现他们是普通人产生抑郁的10倍。

Sleep apnea, a breathing issue while sleeping, is also linked with depression—one study showed that people who were depressed were five times as likely to have the condition.
睡眠中断也容易产生抑郁，一项研究表明该人群是普通人产生抑郁的5倍。

You make bad judgments
做出糟糕的决定

Along with fuzzy brain function comes impaired decision making. "Sleep has been shown to increase risk-taking behavior," says Clete Kushida, MD, medical director of the Stanford Sleep Medicine Center.
在睡不饱脑子乱轰轰的情况下会影响你的决定，“睡眠不足会导致冒险行为的发生，”斯坦福睡眠医药中心的，医药主任Clete Kushida如是说。

In a study of pediatric residents on 24-hour shifts, the doctors made riskier medical decisions if they hadn't gotten at least an hour nap.
一项关于24小时轮班小儿住院医生的研究，如果他们没有至少小睡一小时的话，他们的更容易做有风险的医疗决策。

But even if your job seems to have less potential for disaster, your performance at work may still suffer because of poor problem solving, higher risk-taking, and poor management style without sleep, says Breus.
哪怕你得职业不是这么高风险，导致你你的解决问题能力减弱，冒更高的风险，和管理风格的弱化。

Your heart could suffer
心脏会不好

You may think the only effect of sleep deprivation on your body is that you're really, really tired. But what happens when you don't get enough sleep is that every system in your body is affected, potentially causing long-term effects on your cardiovascular health, including your risk for high blood pressure, heart attack, and stroke.
你也许认为没睡好不过是身体会觉得很累很累而已。但是没有睡好身体的各个系统都会受到影响，会长期潜在影响你的心血管健康，会增加你患高血压，心脏病，和中风的风险。

Your skin looks haggard
皮肤黯淡憔悴

Turns out, "beauty sleep" is a real thing, studies show. "Sleep plays an important role in the regeneration of cells and has effects on inflammation in the body, which is important for healing and in some skin problems," says. Dr. Shah.
研究表明，美容觉确有其事。“睡眠对于细胞的重生，体内的消炎有着重要的作用，这对于至于一些皮肤问题无疑是非常好的。”Shah医生如是说。

"Skin is also an important organ which helps regulate body temperature during sleep. So, darkening below the eyes, dull skin, or puffy eyes can be a visible symptoms of lack of sleep." Research has even shown that people who need more sleep are considered less attractive.
“皮肤是睡眠中帮助调节体温的重要器官，所以你如果你有黑眼圈，皮肤黯淡，肿眼泡，那么很明显你是没有睡好。”研究表明，那些欠觉得人吸引力较小。

You gain weight
体重上升

Dr. Shah says two specific hormones that regulate eating behavior are affected. "Ghrelin, which increases appetite, is high in people with sleep deprivation," he says. "On other hand, levels of leptin, which lowers appetite, has been found to be low in sleep-deprived people."
Shah医生说有两种荷尔蒙会影响饮食习惯。“胃饥饿素（一种肠道激素）会让人胃口大开，在人们睡觉的时候达到峰值。”还有一种与其相反作用的，瘦素，会让人食欲低下，在睡眠不足的人身上很难找到。

One study showed those who were sleep deprived consumed 300 more calories a day than those who were well-rested. You also may gain weight because your metabolism slows down in order to conserve energy when you're tired.
比起正常睡眠的人，睡眠不足的人要多消耗300卡路里一天。当觉得疲劳的时候，你的新陈代谢系统减慢会帮助你存储能量，也就导致你增重。

You have no energy for exercise
无力锻炼

Skimping on sleep will almost definitely lead to less motivation for working out. "You're going to exercise less if you're constantly tired," Dr. Bazil says.
睡不足还会让你缺乏锻炼的动力，如果你一直觉得很累，那么去锻炼的数量也会减少。”Bazil医生如是说。

And if you do exercise, your athletic performance may suffer due to a slower reaction time and less energy, as a study of college basketball players showed.
一项以篮球队员为样本的研究表明，睡不足去锻炼的话，你的运动成绩会受到，反映慢和没啥力气的影响。

Sleepiness leads to more sleepiness
失眠加重

There's a myth you can "get used to" sleeping less—in fact, functioning on a short amount of sleep is almost a badge of honor. But Dr. Bazil says this is "absolutely not" the case. "
好像有个说法是你能够习惯睡得少，事实上，感觉睡得少还能很正常是一种荣耀。但是Bazil医生说，压根儿就没有这回事儿。”

On the contrary, there is considerable evidence that 'sleep debt' accumulates with continued sleep deprivation, resulting in further deterioration in alertness, concentration, and memory function," he says.
他说：“相反，“睡眠欠账”累计到一定程度会导致，反映迟钝，注意力不集中，记忆力衰退。“

This sleep debt just makes you feel sleepier and sleepier during the day, and can persist even after a night of "catch up" sleep.
这种“睡眠欠账”会让你觉得白天越来越困，哪怕晚上之后你已经补觉过，这种情况还是会持续。

In order to get better sleep, our experts recommend going to bed and waking up at the same time every day, limiting caffeine and alcohol close to bedtime, exercising earlier in the day, getting 15 minutes of sunlight to set your body clock, dimming the lights in the evening, avoiding screen time before bed, and keeping your bedroom dark and cool.
为了有更好的睡眠，专家建议我们有固定的睡觉和起床时间，睡前减少咖啡因和酒精的摄入，每天早锻炼，晒15分钟太阳来设定生物钟，晚上睡觉调暗灯光，睡前别看屏幕，保持卧室黑暗凉爽。