成功的第一步是按時睡覺，內幕你知道多少

最新 06-17

你還記得你從什麼時候遠離規律睡覺的嗎？

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Why you MUST go to bed at the same time every night: People with a strict bedtime are more successful, study reveals

People who go to bed at the same time every night are far more healthy and successful than their morespontaneouspeers, new research reveals.

據一項最新研究顯示，每晚都在同一時間上床睡覺的人比他們的同齡人更健康、更成功。

While the growing swell of sleep research tends to focus on the amount of time we sleep, scientists at Brigham and Women』s Hospital have found routine is just as key.

雖然越來越多的睡眠研究傾向於關注我們睡眠的時間，但是布格里姆婦女醫院的科學家發現，有規律的日常生活同樣重要。

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A team measured sleep and circadian rhythms in 61 undergraduates at Harvard College for 30 days using sleep diaries, then compared that data to their academic performance.

一個團隊利用睡眠日記，記錄下了哈佛大學61名本科生30天的睡眠和晝夜節律，然後再把這些數據和他們的學業表現進行比較。

Overwhelmingly, students with irregular patterns of sleep and wakefulness had a lower grade point average than the rest.

在大多數情況下，睡眠不規律的學生平均成績比其他學生低一些。

They also tended to hitsnoozemore often, rather than bounding out of bed, and struggled to get sleepy, due to irregular releases ofmelatonin- the hormone that makes us want to sleep.

由於褪黑激素（一種讓我們想睡覺的荷爾蒙）的不正常釋放，他們也往往更頻繁地打瞌睡，早上起床困難，夜裡難以入睡。

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The research is one of the first studies to have considered or accurately quantified the effects of regular sleep patterns.

該項研究被認為第一次對規律睡眠的影響進行了準確的量化研究。

It suggests a more inconsistent routine prevents your body from releasing hormones at the right time to make you feel sleepy and awake, thereby throwing off your circadian rhythm (body clock).

研究顯示，不規律的生活習慣會讓你的身體不能在適當的時間釋放荷爾蒙，從而讓你該睡的時候不能睡、該醒的時候不能醒，從而打亂你的生物鐘。

In the study, the researchers quantified sleep regularity using the sleep regularity index (SRI), a newly devised metric.

在這項研究中，研究人員利用睡眠規律指數（一種新設計的指標）對睡眠規律進行定量。

They examined the relationship between the SRI, sleep duration, distribution of sleep across the day, and academic performance during onesemester.

在一個學期里，他們研究了睡眠規律指數、睡眠時間長短、一整天內睡眠時間分布、以及學習成績之間的關係。

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Our results indicate that going to sleep and waking up at approximately the same time is as important as the number of hours one sleeps,』 said Dr Andrew J. K. Phillips, a biophysicist at the Division of Sleep and Circadian Disorders, Brigham and Women』s Hospital and lead author on the paper.

該論文第一作者、布里格姆婦女醫院「睡眠與晝夜節律紊亂」科生物物理學家安德魯博士表示稱：「我們的研究結果表明，在大約同一時間入睡和起床這一習慣，跟個人每天睡多少時間一樣重要。」

Sleep regularity is a potentially important and modifiable factor independent from sleep duration,』 Dr Phillips said.

安德魯表示稱，睡眠規律是獨立於睡眠時間之外的一個潛在的重要的、可改變的因素。

Students with more regular sleep patterns had better school grades on average.

平均來看，睡眠模式更規律的學生成績更好一些。

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