扎心了！研究发现缺觉的人胳膊大腿更粗

 小伙伴们是否有过这样的经历：熬夜玩手机，反应过来已经到了一两点；或是躺在床上，翻来覆去就是睡不着？

晚睡早起似乎已经成为了当今很多人的生活常态。据《中国睡眠研究报告》统计，我国64.75%的居民每天实际睡眠时长不足8个小时，全体居民每天平均睡眠时长仅为7.06小时。

大家可能已经听过很多长期睡眠不足带来的危害，比如免疫功能失调（immune dysfunction）、生物钟紊乱（chronobiology disorder）等等。不过有一点你可能没想到，缺觉甚至会影响身体脂肪的分布。近日，一项研究表明，睡眠不足的人，大腿和胳膊会变得更粗。

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

这项“扎心”的研究被刊登在国际营养学杂志《Nutrients》上。研究分析了 2011-2018年美国国家健康和营养检查调查（US National Health and Nutrition Examination Survey）中9413位参与者的睡眠情况，将人们每天的睡眠时长（sleep duration）分为短睡眠时长（少于7小时）、正常睡眠时长（7-9小时）和长睡眠时长（9小时以上）。


研究人员检测了参与者们躯干、手臂和腿部的脂肪质量，以评估睡眠时长与不同部位脂肪质量指数（Fat Mass Index，不同部位脂肪质量除以身高的平方）之间的关系。


研究发现，“肥肉”长在哪里和我们的睡眠时长息息相关，相比每日睡够7-9小时的人，每天睡眠时间不足7小时的人躯干、手臂、腿部都更胖。而这种缺觉带来的影响还与性别有关，对于肥胖群体，影响则更明显。


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，与每天睡7-9小时的人相比，睡眠时间短的人往往躯干、手臂和大腿的脂肪含量指数更高；而对于女性，睡眠时间则仅与手臂脂肪含量指数呈正相关。同时，对于肥胖人群，缺觉的人的手臂和大腿脂肪含量指数则比正常睡眠时长的人更高。


也就是说，无论男女老少、高矮胖瘦，“熬夜选手”们都难逃一胖。


或许有小伙伴会想，能不能通过白天睡觉补回晚上缺的觉呢？是不是只要总睡眠时间足够就行？可惜，事实并非如此，频繁或长时间的日间小睡很可能会适得其反（backfire）。


白天补觉的睡眠质量往往不如夜间睡眠，往往醒来时会更加昏昏沉沉。同时，补觉也会使晚上更难入睡，导致夜间睡眠碎片化，甚至会加重睡眠障碍，进一步加深睡眠不足的影响。

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：失眠症


所以，补觉也并不是可行之策，想要完美的身材和健康的身体，美美的八小时睡眠必不可少。如果横竖睡不着怎么办？这里也给大家收集了一些安眠小技巧。

 

① 睡前少看电子产品

Reduce blue light exposure in the evening

手机、笔记本电脑和电视发出的蓝光会影响你的昼夜节律，让你的大脑误以为还是白天。同时，蓝光的刺激会使褪黑激素等帮助你放松和进入深度睡眠的激素减少。所以，建议至少在睡前一小时就放下电子产品。

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 调整卧室温度

Set your bedroom temperature

身体和卧室的温度对睡眠质量也有很大影响。研究表明，身体和卧室温度的升高会降低睡眠质量，使人更加清醒。一般来说，20摄氏度对大多数人来说似乎是一个舒适的温度，不过仍应该按照自己的喜好和习惯进行调整。

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 养成良好睡前习惯

Create a bedtime routine

你可以坚持做一些让人能够放松下来进入睡眠的活动。当你每天晚上进行这些活动时，身体就会知道该休息了。比如，洗个热水澡、做些轻微的伸展运动或读上几页书。

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 定期运动

Exercise regularly

很多科学依据都表明运动是改善睡眠和健康的最佳方法之一，可以缓解失眠症状。要注意的是，虽然锻炼对睡个好觉很有帮助，但锻炼时间太晚也可能会导致睡眠问题。

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.


当然，这些方法只能对睡眠有一定程度的改善。如果有小伙伴出现严重的睡眠障碍，还是应该找专业人士治疗，早日形成正向循环。