熬夜会影响我们的健康吗？
Does sleeping late at night affect our health?
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熬夜会影响我们的健康吗？干货满满！
正文翻译
Does sleeping late at night affect our health?
熬夜会影响我们的健康吗？
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Originally Answered: Is late night sleep harmful for your health? If you try to adopt the healthy way of living wherein a series of habits are repeated daily scrupulously towards achieving mental and physical efficacy progressively, all activities including sleep, food control and exercise get optimally regulated gradually. Those who opt for such life will have light dinner by 7 pm and go to bed by 9 pm and wake up by 4 am or earlier.
如果您尝试采用健康的生活方式，每天认真地重复一系列习惯，以逐步实现身心功效，那么包括睡眠、饮食控制和锻炼在内的所有活动都会逐渐得到最佳调节。选择这种生活的人会在晚上7点前吃清淡的晚餐，9点前睡觉，凌晨4点或更早起床。
Are you sleep deprived? Is Inadequate Sleep Making you Sick? Remember when you were young and had a bedtime? I bet you hated that bedtime and looked forward to those weekends when your parents let you stay up late. If you were anything like me, the next day after a late-night you got in trouble for being cranky and your parents threatened to never let you stay up late again. Flash forward to adulthood. We "burn the candle at both ends and expect our bodies and minds to feel fresh and rested and perform at optimal levels. If our parents were still responsible for us, I bet we would all be getting in trouble for being cranky nearly every day. That sleepy feeling you get during the day is your body and mind telling you that you need more sleep. That can't focus, can't remember, and have trouble completing your work is also a subtle reminder that television until midnight and getting up at 5 am is depriving your body and mind of the rest they need to function fully. Most of us think that coffee is the answer to our inability to get to bed at a decent hour. Some of us believe that when we are older, we will rest, but we can continue on like we are on 4-5 hours of sleep a night until we decide we are old and need the rest. Neither of these ideas is accurate. Inadequate sleep or sleep deprivation significantly affects our health, performance, and our safety. Caffeine may make you feel more alx, but it is a short-term fix and has side effects of its own. In the short term, inadequate sleep can stress your relationships, and decrease the overall quality of your life. It can decrease your performance of basic tasks in addition to decreasing athletic performance. Lack of sleep causes memory impairment, as well as an inability to think and process information. As little as 1 ½ hours of lost sleep for only one night can decrease your alxness by as much as 32%. That's a lot! alxness influences your ability to drive among other things. According to the National Highway Traffic Safety Administration, drowsy driving is responsible for more than 100,000 car crashes, 71,000 injuries, and 1550 deaths. In case the short-term consequences aren't enough, sleep deprivation has some long-term consequences as well. People who get less than 7 hours of sleep per night have a higher mortality rate than those who get 7-8 hours of sleep each night. The mortality rate for inadequate sleep is higher than for smoking, high blood pressure, or heart disease. If the increased risk of death doesn't convince you that you need more and better sleep, perhaps these consequences of sleep deprivation will: increased blood pressure, decreased immune response, increased risk of heart attack and stroke, increased level of depression, and obesity. Yes, not getting enough sleep can make you fat! So, what does this all mean? It means you need to get enough sleep to live a full, fit, healthy, and happy life.
睡眠不足吗？ 睡眠不足会让你生病吗？ 还记得你小时候睡觉的时候吗？我敢打赌，你讨厌那个就寝时间，并期待着父母让你熬夜的那些周末。如果你和我一样，第二天熬夜后你就会因为脾气暴躁而惹上麻烦，你父母威胁说再也不让你熬夜了。快进到成年。我们就像是根两头烧的蜡烛，希望我们的身心都既有活力又能获得休息，并在最佳水平上发挥作用。如果我们的父母仍然对我们负责，我敢打赌，我们几乎每天都会因为胡思乱想而陷入困境。你在白天感到困倦是你的身心告诉你需要更多的睡眠。那无法集中注意力，无法记住， 我们大多数人都认为咖啡是我们无法按时入睡的答案。我们中的一些人相信，当我们老了，我们会休息，但我们可以继续，就像我们每晚睡 4-5 小时一样，直到我们相信自己确实老了，需要休息。这两种想法都不准确。 睡眠不足或睡眠不足会严重影响我们的健康、表现和安全。咖啡因可能会让您感觉更加警觉，但它是一种短期解决方案，并且有其自身的副作用。 在短期内，睡眠不足会给您的人际关系带来压力，并降低您的整体生活质量。除了降低运动表现外，它还会降低您的基本任务表现。睡眠不足会导致记忆障碍，以及无法思考和处理信息。仅一晚少睡 1.5 小时，就会使您的警觉性降低多达 32%。这么严重啊！警觉性会影响您的驾驶能力等。根据美国国家公路交通安全管理局的数据，昏昏欲睡的驾驶导致超过 100,000 起车祸、71,000 人受伤和 1550 人死亡。 如果短期后果还不够，睡眠剥夺也会产生一些长期后果。每晚睡眠少于 7 小时的人死亡率高于每晚睡眠 7-8 小时的人。睡眠不足的死亡率高于吸烟、高血压或心脏病。如果死亡风险的增加不能让你相信你需要更多更好的睡眠，那么睡眠不足的这些后果可能会导致：血压升高、免疫反应降低、心脏病发作和中风的风险增加、抑郁程度增加和肥胖。是的，睡眠不足会让你发胖！ 那么，这意味着什么？这意味着您需要获得足够的睡眠才能过上充实、健康、快乐的生活。
1.) Give yourself a bedtime and attach consequences to not keeping it. Just like when you were a child.
2.) Turn off the television, tablet, computer, phone, etc. one hour before bedtime and read a good book, meditate, or take a warm bath. The lights and sounds of electronic devices stimulate the brain and prevent full relaxation.
3.) Do not consume caffeine in the late afternoon or evening.
4.) Get a good workout during the day. Make sure to complete your workout 3 hours before you go to bed. Yoga for relaxation is an exception.
5.) Turn the lights down low an hour before bedtime to help your body and mind adjust and get ready for sleep.
6.) Commit to taking good care of yourself. This includes getting enough sleep every night. Give it a try tonight. You will be amazed at how much better you feel and perform after just one night of 7-9 hours of sleep.
以下是一些建议，可帮助您获得身心所需的建议 7-9 小时睡眠：
1.) 给自己一个睡觉时间，并把不遵守的后果联系起来。就像你小时候一样。
2.) 睡前一小时关掉电视、平板电脑、电脑、手机等，读一本好书、冥想或洗个热水澡。电子设备的灯光和声音会刺激大脑并防止完全放松。
3.) 不要在傍晚或晚上摄入咖啡因。
4.) 白天好好锻炼。确保在睡前 3 小时完成锻炼。用于放松的瑜伽是个例外。
5.) 睡前一小时将灯调低，以帮助您的身心调整并准备入睡。
6.) 承诺照顾好自己。这包括每晚获得足够的睡眠。 今晚试试看。仅仅一晚 7-9 小时的睡眠后，您会惊奇地发现自己的感觉和表现有多么好。
Originally Answered: What is a bad effect of sleeping late at night? Our body has a natural circadian rhythm, which controls the timings of all the physiological processes happening in your body. It is a 24 hour cycle, and influences everything in your body; be it testosterone secretion, melatonin secretion, blood pressure rise, anything. Now, to explain the whole concept of sleep I need to tell you what melatonin is. In layman terms, lets just say it is the hormone in humans and animals which regulates sleep and wakefullness. Now, the above is a circadian cycle which is operating at it's normal condition. We can see that melatonin secretion starts at 9pm. So, in a person whose circadian rhythms are working in perfect condition, He/She will start to feel sleepy at 9pm. He/She will also wake up at 6- 6:30, since that is the time of peak blood pressure and cortisol release. If you don't know what cortisol is, just know that it is a hormone released by the adrenal glands in response to stress in our body. Elevated cortisol levels indicate that a person is living a stressful lifestyle, but high-ish levels in the morning enable us to wake up. But this circadian rhythm can be disturbed by many external and environmental factors. Electronic devices emit blue light, which can significantly affect Melatonin production, which can further affect your sleep. Furthermore, sleeping late too often can ‘convince’ your circadian rhythm to go out of whack. This explains everything which happens when we don't get enough sleep. If we sleep late, we have to wake up late to compensate; this is not possible for all people since they have to go to work. So, our patterns of testosterone rise, cortisol rise, everything; goes out of cycle. Just to clarify, these effects will not be noticeable immediately. Your circadian rhythm won't go haywire just because you slept 10 minutes past 10pm. All these changes take place after a while. Since I haven't come to the essence of the question yet, here are the effects of poor sleep in our body: You become more accident prone, due to increased reaction time and poor hand-eye coordination. You become more dumb. Lack of sleep can affect your memory and retention power. You have higher risk of suffering from heart attacks, stroke, diabetes, hyper tension etc. Your testosterone levels will be lowered. This is due to your circadian rhythm being disrupted and the fact that your gonads make testosterone during sleep. Your sex drive reduces, due to the above. Your girlfriend probably decides to dump you, due to the above. This point is a joke point, go to the next one. You become more prone to suffer from depression. You begin to look older, than your actual age. You have a higher chance of getting fat. And a lot more, which I'm sure you all can look up online. The solution to this, go sleep. Listen to your body's call, and go sleep. I'm not advocating sleeping in classes, or work, but whatever suits your boat. Done.
我们的身体有一个自然的昼夜节律，它控制着你体内发生的所有生理过程的时间。这是一个 24 小时的周期，影响你身体的一切；无论是睾酮分泌，褪黑激素分泌，血压升高，任何事情。 现在，为了解释睡眠的整个概念，我需要告诉你褪黑激素是什么。通俗地说，就是人类和动物体内调节睡眠和觉醒的激素。 现在，以上是在正常情况下运行的昼夜节律周期。我们可以看到褪黑激素的分泌从晚上 9 点开始。因此，如果一个人的昼夜节律处于完美状态，他/她将在晚上 9 点开始感到困倦。他/她也会在 6-6:30 醒来，因为那是血压峰值和皮质醇释放的时间。 如果您不知道皮质醇是什么，只要知道它是肾上腺释放的一种激素，以应对我们体内的压力。皮质醇水平升高表明一个人过着压力山大的生活方式，但早上的高水平使我们仍能醒来。 但是这种昼夜节律会受到许多外部和环境因素的干扰。电子设备发出蓝光，会显着影响褪黑激素的产生，进而影响您的睡眠。此外，睡得太晚会“说服”你的昼夜节律失控。 这解释了当我们睡眠不足时会发生的一切。如果我们睡晚了，我们就得晚起来弥补；这对所有人来说都是不可能的，因为他们必须上班。所以，我们的睾丸激素上升，皮质醇上升，一切；退出循环。 只是为了澄清，这些影响不会立即引起注意。你的昼夜节律不会因为你在晚上 10 点后睡了 10 分钟而失控。所有这些变化都是在一段时间后发生的。 由于我还没有触及问题的本质，以下是睡眠不好对我们身体的影响： 由于反应时间增加和手眼协调能力差，您变得更容易发生事故。 你变得更笨了。睡眠不足会影响您的记忆力和保持力。 你患心脏病、中风、糖尿病、高血压等的风险更高。 你的睾丸激素水平会降低。这是因为您的昼夜节律被打乱了，而且您的性腺在睡眠期间会产生睾酮。 由于上述原因，您的性欲会降低。 由于上述原因，你的女朋友可能决定甩了你。这是个笑话，转到下一点： 你变得更容易患抑郁症。 你开始看起来比实际年龄更老。 你有更大的机会变胖。 还有更多，我相信你们都可以在网上查找。 解决这个问题，去睡觉。聆听身体的呼唤，然后去睡觉。我不提倡上课或工作时睡觉，但是，你开心就好。 完毕。
Originally Answered: Is our health affected if we always sleep late?
1. Increased risk of disease: In a recent study involving more than 54,000 adults, researchers found that people who sleep less than six hours per night (or more than nine) were significantly more likely to have heart disease or diabetes, have suffered a stroke, or be obese, even after researchers adjusted the results for other known risk factors.
2. Heightened blood pressure: Sleep loss stresses out your body and mind in a way that causes your blood pressure to spike. Over time, this could damage your heart, arteries, kidneys, and even bring about stroke, loss of vision, and a host of other health problems you seriously don't want.
3. Weakened immune system and reduced effectiveness of certain vaccinations: Vaccines are designed to trick your body into creating antibodies that provide immunity to a particular disease or infection. But exhaustion compromises the immune system, so your body doesn't produce adequate antibodies, according to a study in which researchers administered hepatitis B vaccinations and measured patients' antibodies before and after treatment. People who slept fewer than six hours a night were the least likely to respond to the vaccine and were 11.5 percent more likely to emerge unprotected.
4. Stress: When you don't get enough sleep, your body naturally releases the stress hormone cortisol, says Dr. Shalini Paruthi, director of the Pediatric Sleep and Research Center at SSM Cardinal Glennon Children's Medical Center in St. Louis, Missouri, and an AASM fellow. And it doesn't matter whether you were up late to work on spreadsheets or to work on catching up on The Mindy Project.
5. Greater risk of death: People who sleep less than five hours per night are 15 percent more likely to die from literally any cause, according to data from three massive studies. So yes, going to bed too late could eventually kill you.
1. 增加患病风险：在最近一项涉及 54,000 多名成年人的研究中，研究人员发现，每晚睡眠时间少于 6 小时（或超过 9 小时）的人患心脏病或糖尿病、中风的可能性要大得多或肥胖，即使研究人员针对其他已知风险因素调整了结果。
2. 血压升高：睡眠不足会给您的身心带来压力，从而导致您的血压飙升。随着时间的推移，这可能会损害您的心脏、动脉、肾脏，甚至导致中风、视力丧失以及您非常不希望出现的许多其他健康问题。
3. 免疫系统减弱和某些疫苗接种的有效性降低：疫苗旨在诱使您的身体产生抗体，从而为特定疾病或感染提供免疫力。但根据研究人员在治疗前后进行乙型肝炎疫苗接种并测量患者抗体的研究，精疲力竭会损害免疫系统，因此您的身体无法产生足够的抗体。每晚睡眠时间少于 6 小时的人最不可能对疫苗产生反应，并且出现未受保护的情况的可能性要高 11.5%。
4.压力：当你睡眠不足时，你的身体自然会释放压力荷尔蒙皮质醇，密苏里州圣路易斯市SSM Cardinal Glennon 儿童医疗中心儿科睡眠和研究中心主任和AASM 研究员 Shalini Paruthi 博士说。这使您无论是在处理电子表格还是为了赶上《明迪烦事多》（译注：fox情景剧）而迟到都无关紧要。
5. 更高的死亡风险：根据三项大规模研究的数据，每晚睡眠不足5小时的人死于任何原因的可能性要高15%。所以是的，太晚睡觉最终可能会杀死你。
7. Moodiness: There's something about exhaustion that turns you into Negative Nancy: In a two-year study in which 78 medical residents tracked their sleep and intermittently recorded their emotional responses to various stimuli, researchers found that fatigue intensified participants' negative emotions. Sleep deprivation actually affects your mood even more than it does your motor and cognitive performance, according to a massive review of 19 original research studies published in Sleep. Meaning? You're more susceptible to angry tangents when you're sleepy.
8. Lower GPA: Research suggests that college students who sleep the least earn lower grades than those who sleep nine or more hours per night. Your brain needs to cycle through certain deep sleep stages to store memories and solidify the things you learn. When you fall asleep, your heart rate and metabolic rate drop so your body can focus on those things, says Dr. Paruthi. No sleep, no storage.
9. Poor decisions: Many parts of the brain are involved in decision-making. When you don't give your brain enough rest, it functions at half-mast, and you'll end up making less than savory choices, Dr. Paruthi says.
10. Twitchy eyes: Dr. Paruthi says fatigue can cause an awkward-looking eye spaz called nystagmus, which makes your eyeballs move even involuntarily, even though your head is still.
6. 创造力受损：神经影像学研究表明，当你休息时，大脑会自发地重组信息，这可以解释为什么当你没有睡觉时更难集中注意力和想出创意。
7. 喜怒无常，疲惫会让你变得消极：在一项为期两年的研究中，78 名住院医师跟踪他们的睡眠并间歇性地记录他们对各种刺激的情绪反应，研究人员发现疲劳会加剧参与者的负面情绪。根据对发表在《睡眠》杂志上的19项原始研究的大量评论，睡眠不足对您的情绪的影响实际上比对运动和认知表现的影响更大。当你困了时，你更容易受到愤怒的情绪影响。
8. 降低你的成绩点数：研究表明，睡眠最少的大学生比每晚睡 9 小时或更长时间的大学生成绩低。您的大脑需要循环通过某些深度睡眠阶段来存储记忆并巩固您学到的东西。Paruthi博士说，当您入睡时，您的心率和代谢率会下降，因此您的身体可以专注于这些事情。没有睡眠，就没有记忆的存储。
9. 决策失误：大脑的许多部分都参与决策。Paruthi 博士说，当你没有给你的大脑足够的休息时，它会半途而废，你最终会做出不太可行的选择。
10. 眼睛抽搐：Paruthi 博士说，疲劳会导致一种叫做眼球震颤的难看的眼球痉挛，这会使你的眼球甚至不由自主地移动，即使你的头部并没有动。
12. Sex drought: Sleep or sex? Sex or sleep? When you're really, really tired, you don't always get to chooZzZz.
13. Weight gain: Countless studies have found that people who sleep less are more likely to be overweight. That's probably because sleep deprivation messes with the hormones that regulate your appetite (ghrelin) and tell your brain you're full (leptin), which can lead to chronic overeating, according to a review of experimental and observational studies of sleep published in The American Journal of Human Biology.
14. Fat Gene activation: Sleep loss basically turns your body against you: Research done on twins suggests that skimping on sleep (i.e., sleeping less than seven hours per night for the purposes of this study) fires up whatever fat-storing genes you have to increase your risk of gaining fat and holding on to it for good.
15. Emotional eating: In a recent study of 114 college students, participants were more likely to increase their food intake in response to strong feelings when they were particularly tired.
11.生育问题：虽然没有确凿的证据表明睡眠不足会直接导致不孕症，但专家们知道睡眠不足会给你带来压力，并怀疑它还会干扰你身体的昼夜节律。根据发表在睡眠医学上的一篇文章，这最终会抑制您的生殖激素并损害您维持怀孕的能力。
12.性冷淡：性爱还是睡眠？当你真的非常累的时候，你并不总是能 保持战斗状态。
13.体重增加：无数研究发现，睡眠不足的人更容易超重。根据发表在《美国人》杂志上的一项对睡眠的实验和观察研究的评论，这可能是因为睡眠不足会干扰调节食欲的激素（ghrelin）并告诉您的大脑您已经饱了，这可能导致慢性暴饮暴食。
14. 脂肪基因激活：睡眠不足基本上会让你的身体对你不利：对双胞胎所做的研究表明，睡眠不足（就该研究而言，每晚睡眠时间少于 7 小时）会激发您所拥有的任何储存脂肪的基因，从而增加您长胖和保持脂肪的风险。
15. 情绪化饮食：在最近对 114 名大学生进行的一项研究中，参与者在特别疲倦时更有可能增加食物摄入量以应对强烈的情绪。
17. Increased risk of car accidents: "Sleep-deprived patients in simulators have just as many accidents as someone who is drunk," Dr. Paruthi says.
18. Slower reaction time: When your brain isn't well rested, it doesn't take in information, process it, and respond to it as quickly as usual. "You lose speed before accuracy," Dr. Paruthi explains. "You'll get your work done, but it will take longer."
19. Tired partner: Even if you're the lone wolf who stays up late to online shop or binge-watch The Affair, you're not the only one who suffers sleep debt and associated side effects. If you sleep with a partner, you'll likely wake him up when you jump into bed a few hours later, which compromises his sleep quantity and quality. Regular rude awakenings could cause him to experience any number of the side effects listed here.
20. Tremors: Shaking can mess with your ability to carry out precise movements and detail-oriented tasks, like needle threading and tweezing your eyebrows. Which you really don't want to mess up.
16. 抑郁症：睡眠和抑郁症是相互关联的：研究表明，失眠的人比经常睡觉的人更容易患重度抑郁症。
17. 车祸风险增加：“在模拟器中睡眠不足的患者与醉酒的人发生的事故一样多，”Paruthi 博士说。
18. 反应时间变慢：当你的大脑没有得到充分休息时，它不会像往常一样快速地接收、处理和响应信息。“在准确性之前，您会失去速度，”Paruthi 博士解释说。“你会完成你的工作，但需要更长的时间。”
19.疲倦的伴侣：即使你是熬夜上网购物或狂看The Affair的独狼，你也不是唯一一个遭受睡眠欠账和相关副作用的人。如果你和伴侣一起睡，你很可能会在几小时后上床睡觉时把他吵醒，这会影响他的睡眠数量和质量。经常性的惊醒可能会导致他同样经历这里列出的各种副作用。
20. 颤抖：颤抖会影响你进行精确动作和注重细节的任务的能力，比如穿针和用镊子夹眉毛。你真的不想搞砸这些事。
22. Dry skin: Sleep helps hydrate your skin so it doesn't get all dry and flaky. In other words, adequate sleep is like a natural moisturizer.
23. Big-time breakouts: When you don't get enough sleep, your stress levels soar and your body responds by producing more of the hormone glucocorticoid. This disrupts your skin structure, which makes you more vulnerable to acne. Lack of sleep also triggers inflammation, which can makes small blemishes blow up.
24. Dull skin: Sleep improves blood flow to the skin, Dr. Bank says. Don't get enough sleep, and your skin will look blotchy or pale.
25.Skin sensitivity: Your body's immune system builds its strength while you sleep, Dr. Bank explains. Sleep deprivation can make your skin more sensitive and even worsen existing skin conditions like rosacea or eczema.
21. 过早衰老：当你睡眠不足时，你的身体会释放压力荷尔蒙皮质醇。如果您的身体释放过多的皮质醇，它就会开始分解胶原蛋白，这是一种促进皮肤光滑和弹性的蛋白质。纽约州基斯科山皮肤病学、美容和激光外科中心的皮肤科医生兼主任大卫·班克博士说，睡眠不足还可能会减少体内生长激素的产生，这些激素可以增强皮肤和抵御皱纹。 《美丽肌肤——每个女性在任何年龄都保持最佳状态的指南》一书的作者：睡眠不足，您将失去使您的皮肤看起来年轻健康的修复效果。
22. 干性皮肤：睡眠有助于滋润您的皮肤，使其不会变得干燥和起皮。换句话说，充足的睡眠就像天然的保湿剂。
23. 大爆发：当你睡眠不足时，你的压力水平会飙升，你的身体会通过产生更多的激素糖皮质激素来做出反应。这会破坏您的皮肤结构，使您更容易长痘痘。睡眠不足也会引发炎症，这会使小瑕疵爆发。
24. 皮肤暗沉：班克博士说，睡眠可以改善皮肤的血液流动。睡眠不足，皮肤会出现斑点或苍白。
25.皮肤敏感性：班克博士解释说，您的身体的免疫系统会在您睡觉时增强其力量。睡眠不足会使您的皮肤更加敏感，甚至会使现有的皮肤状况恶化，例如酒糟鼻或湿疹。
Originally Answered: Does sleeping late at night affect our health? Personally speaking, I'm a fan of sleeping late and never thought it would worsen my health. The only problems I faced sometimes were 'the feeling of sleeplessness' and the resulting fatigue which is occasional. However the internet does throw up a lot of content when you search for I'll effects. I've listed the some of them below: Why we should sleep in time Today, most people didn't value sleep that much. They remain awake as long as they can and do unnecessary things like playing online games, chatting, texting, phone calling someone, watching movies and etc. And after that, they ended up sleeping in the couch or in front of the computer without turning off the television or PC. They didn't pay much attention to the negative effects of sleeping late. After reading this, you will realize that sleep should not taken for granted. 1. Sleeping late results to waking up late. A lot of people experience waking up late due to sleeping late cause the body recovers from the amount of energy he/she used in the evening. Humans need to have a sleep for about 7-8 hours. If we sleep less than 7 hours, our body becomes weak and we feel tired during the day. Our body needs to regenerate so that we are capable of doing things. 2. Sleeping late also causes stress. Having stress when your in school or at work is really a big hassle. It prevents us to focus more in what we are doing resulting to poor performance. Other people may tend to get irritated in you because of it. 3. Your appearance will also get affected when sleeping late becomes your habit. You will become thin or obese and your face will age more because of sleeping late. Pimples and other skin problems will popped in your face. 4. You will experience headaches and other body aches. Based on my own experience, I always had headaches and back aches before due to sleeping late. And after a week of experiencing headaches and back aches, i suddenly had fever and heavy coughs. 5. Sleeping late affects your voice. My dad told me about this and indeed it was true. My father told me that my uncle(his brother) has a habit of sleeping late and slowly his normal voice have changed. I also experience this when I was in high school because I always sleep late. 6. Sleeping late can be a cause to disease. According to some studies, our body releases a hormone called cortisol when we sleep late. This hormone increases blood pressure and slows down the cell regeneration. Sleeping late also increases the chance of having cancer, diabetes and hypertension.
就个人而言，我很喜欢晚睡，从没想过这会损害我的健康。我有时面临的唯一问题是“失眠的感觉”和由此产生的偶尔的疲劳。但是，当您搜索时，互联网确实会抛出很多内容。我在下面列出了其中的一些： 为什么我们要按时睡觉 今天，大多数人并不那么重视睡眠。他们尽可能地保持清醒，做一些不必要的事情，比如玩网络游戏、聊天、发短信、打电话给某人、看电影等等。然后，他们最终睡在沙发或电脑前，没有关机电视或电脑。他们没有太注意晚睡的负面影响。阅读本文后，您将意识到睡眠不应被视为理所当然。 1. 晚睡导致晚起。很多人都会因为睡得晚而起床晚，因为身体会从他/她晚上使用的能量中恢复过来。人类需要睡眠大约 7-8 个小时。如果我们的睡眠时间少于 7 小时，我们的身体就会变得虚弱，白天会感到疲倦。我们的身体需要再生，以便我们能够做事。 2. 晚睡也会导致压力。在学校或工作时有压力真的是一个很大的麻烦。它阻止我们更多地专注于我们正在做的事情，从而导致表现不佳。其他人可能会因此而对你感到恼火。 3. 当晚睡成为你的习惯时，你的容貌也会受到影响。你会变瘦或肥胖，而且你的脸会因为睡得晚而更老。粉刺和其他皮肤问题会出现在你的脸上。 4. 你会感到头痛和其他身体疼痛。根据我自己的经验，我之前总是因为睡得太晚而头痛和背痛。在经历了一个星期的头痛和背痛之后，我突然发烧和剧烈咳嗽。 5. 晚睡会影响你的声音。我父亲告诉我这件事，而且确实是这样。父亲告诉我，我舅舅（他的兄弟）有晚睡的习惯，慢慢地他的正常声音发生了变化。我在高中时也经历过这种情况，因为我总是睡得很晚。 6. 晚睡会导致疾病。根据一些研究，当我们晚睡时，我们的身体会释放一种叫做皮质醇的激素。这种激素会增加血压并减缓细胞再生。晚睡也会增加患癌症、糖尿病和高血压的几率。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Sleeping late makes you wake up late and this can lead to loss of concentration. Sleeping beyond nature’s permissible sleep hours can offset your mood and lead to considerable drop in concentration. It’s always advisable to lead life according to the in-built time table of the body. Moreover, if your counterparts are waking in time, it means you can lag behind them in the day’s work – and reduced time means a lack of concentration too. 2. Heavy voice: Have you ever noticed how much out of place your voice appears when you wake up late? If not, then let me tell you that sleeping late has an adverse affect over the voice quality and tone. The voice grain becomes too hoarse and rough, as you get into the habit of waking up late. Waking up late is more harmful for chain smokers as they usually smoke more when awaken all alone, while others in the family are sleeping. 3. Headaches & back aches: Sleeping late affects the brain most adversely. Its functioning is hampered considerably and you struggle with frequent headaches. Even your body troubles you in form of back aches. You are bound to develop persistent cough and mild fever which can take a toll on your overall health as well. 4. Obesity: It has been observed that people who get into the habit of sleeping late normally skip their breakfast. This can not only make you crave for food during your working hours, forcing you to munch on all kinds of fast foods, but also weaken your metabolism. Such people tend to consume easy-to-grab foods, mostly the junks, which only add more fat to their bodies. Also, if you are awaken till late at night, you are bound to consume diet sodas, sugary drinks and other fatty foods such as fried potato chips, as you are bound to get hungry after dinner. Waking up late also cuts any chances of you getting involved with early morning physical workouts. 5. Dark circles under the eyes: Nothing is more unpleasant than developing ugly dark circles under your eyes. And this is what can bother you, if you’re slowly getting entrapped in the habit of sleeping late. The reason behind the appearance of dark circles under your eyes is inadequate sleep or change in sleeping hours. You must have noticed that all the celluloid celebrities are up with dark circles under their eyes because of the habit of working late till night, followed by waking later in the morning. Pimples and other kinds of skin problems also appear on your face due to faulty sleeping habits. 6. Cause of diseases: You are prone to develop some serious health problems with your habit of sleeping late. According to various medical studies conducted worldwide, a hormone named cortisol is released in the body as we sleep late. This hormone is responsible for increase in our blood pressure and reduction in the cell regeneration activity. You can also develop diseases such as cancer, diabetes and hypertension. 7. Stress: Stress symptoms are strongly influenced by the amount of sleep one gets on a daily basis. It’s been generally observed people who sleep till late find themselves more stressed than their counterparts. An improper sleeping schedule can cause mental disorders including depression, Schizophrenia and Alzheimer’s disease. People who sleep late are known to depend more on sleeping pills for sleep which can further increase stress levels in their daily life.
1. 注意力不集中： 晚睡会使您起床晚，这会导致注意力不集中。超出自然允许的睡眠时间睡眠会抵消您的情绪并导致注意力明显下降。根据身体内置的时间表来过生活总是明智的。此外，如果您的同事及时醒来，这意味着您可能会在一天的工作中落后于他们——而减少的时间也意味着注意力不集中。 2.重音： 你有没有注意到当你起床晚的时候你的声音有多么不合时宜？如果不是，那么让我告诉您，晚睡对语音质量和音调有不利影响。当您养成晚起习惯时，声音颗粒变得过于嘶哑和粗糙。熬夜对连锁吸烟者的危害更大，因为他们通常在独自醒来时吸烟更多，而家人中的其他人则在睡觉。 3. 头痛和背痛： 晚睡对大脑的影响最大。它的功能受到很大阻碍，您经常头痛。甚至您的身体也会以背痛的形式困扰您。您肯定会出现持续咳嗽和轻度发烧，这也会对您的整体健康造成影响。 4. 肥胖： 据观察，养成晚睡习惯的人通常不吃早餐。这不仅会让你在工作时间渴望食物，迫使你大嚼各种快餐，还会削弱你的新陈代谢。这些人倾向于食用容易获取的食物，主要是垃圾食品，它们只会给他们的身体增加更多的脂肪。另外，如果你熬到深夜，你肯定会喝无糖汽水、含糖饮料和其他油腻的食物，比如炸薯片，因为你晚饭后肯定会饿。晚起也会减少您参与清晨体育锻炼的机会。 5. 黑眼圈： 没有什么比在你的眼睛下面长出丑陋的黑眼圈更令人不快的了。如果您逐渐陷入晚睡的习惯，这就是困扰您的问题。眼睛下方出现黑眼圈的原因是睡眠不足或睡眠时间改变。你一定注意到了，所有的赛璐珞明星都因为习惯了工作到深夜，然后早上很晚才醒来，所以他们的眼睛下面都有黑眼圈。由于错误的睡眠习惯，粉刺和其他类型的皮肤问题也会出现在你的脸上。 6、诱发疾病： 你很容易因为晚睡的习惯而产生一些严重的健康问题。根据世界范围内进行的各种医学研究，当我们晚睡时，体内会释放一种名为皮质醇的激素。这种激素负责增加我们的血压和减少细胞再生活动。您还可能患上癌症、糖尿病和高血压等疾病。 7. 压力： 压力症状受到人们每天睡眠时间的强烈影响。人们普遍观察到，睡到很晚的人发现自己比同龄人压力更大。不正确的睡眠时间表会导致精神障碍，包括抑郁症、精神分裂症和阿尔茨海默病。众所周知，晚睡的人更多地依赖安眠药来睡眠，这会进一步增加他们日常生活中的压力水平。
Originally Answered: Does sleeping late at night affect our health? There are 2 possibilities and I will go through them. 1. You sleep late and you wake up early That means you are sleeping less than the intended 8 hours for an adult. Depending on how you wake up, snoozing the alarm or waking straight up, you will feel groggy the whole day in first case(this is due to disturbance of the body wake up clock) and in second case you will feel sleepy after lunch. 2. You sleep late and you wake up late You are sleeping 8 hrs but you are disturbing the natural sleep pattern. I used to do this during my high school and college and became obese. There is deep relation between ghrelin, the hunger hormone and your sleep pattern. During normal sleep hours, the body has set the pattern that it does not need further energy to survive. But when you do not sleep early, the body thinks that you are working and hence you need energy even though your calorie limit of the day is met and your metabolism is way low. So, when start taking the mid night snack, the body starts storing it as fat for future use as metabolism is low. And you start eating more. And when you wake up late (metabolism is highest in morning) , you are missing breakfast. Hence the body missing a meal goes into starvation mode. Whatever meals you eat afterwards are invariably stored as fat as metabolism also starts slowing down as the day progresses. So, a vicious cycle continues.
这存在2种可能性，我将阐述如下。 1. 晚睡早起这意味着您的睡眠时间少于成人预期的 8 小时。根据你的起床方式，是按闹钟还是直接起床，第一种情况你会一整天都感觉昏昏沉沉（这是由于身体的起床时钟受到干扰），第二种情况你会在午饭后感到困倦。 2.你睡得晚，起得晚 你睡了 8 小时，但你扰乱了自然的睡眠模式。我在高中和大学期间曾经这样做过，后来变得肥胖。胃饥饿激素和你的睡眠模式之间有很深的关系。在正常的睡眠时间内，身体已经设定了不需要更多能量来生存的模式。但是当你不早睡时，身体会认为你在工作，因此你需要能量，即使你满足了一天的卡路里限制并且你的新陈代谢很低。因此，当你开始在午夜吃零食时，身体开始将其储存为脂肪以备将来使用，因为新陈代谢较低。你开始吃得更多。而当你起床晚（早上新陈代谢最高）时，你就错过了早餐。因此，缺少一顿饭的身体进入饥饿模式。无论您之后吃什么饭菜，都会以脂肪的形式储存起来，因为随着时间的推移，新陈代谢也会开始减慢。于是，恶性循环将继续下去。
25 Terrible Side Effects of Not Getting Enough Sleep in Your 20s Increased blood pressure Heightened blood pressure Weekend immune system Stress Greater risk of death Impaired creativity Moodiness Lower GPA Poor decisions Twitchy eyes Fertility issue Sex drought Weight gain Fat gene activation Emotional eating Depression Increased rate of car accident Slower reaction time Tired partner Tremors Premature aging Dry skin Big-time breakouts Dull skin Skin sensitivity
20 多岁睡眠不足的 25 个可怕副作用 血压升高 血压升高 周末免疫系统 压力 更大的死亡风险 创造力受损 喜怒无常 降低学习成绩 糟糕的决定 抽搐的眼睛 生育问题 性冷淡 体重增加 脂肪基因激活 情绪化进食 沮丧 车祸率上升 反应时间较慢 累了的伙伴 震颤 早衰 皮肤干燥 大突破 皮肤暗沉 皮肤敏感
If you find that you often stay up late it might be worth while having a read over these points. I truly believe that people these days stay up far too late and that going to bed earlier is a key to many successes in your life. Humans aren’t used to staying up late Something that I have come to realize in the past few days is that humans are not used to staying up late. In fact, up until about 100 years ago most human beings would go to bed at a little after sundown. This is an interesting point as it indicates that staying up late is a very unnatural behavior. Before electricity and light bulbs most people went to bed as soon as the days chores were finished and dinner was eaten. Sure, they had candles and fires but for the most part people did not stay up reading. They certainly weren’t up writing blog posts or watching Letterman! And going to bed early often means waking up early – until about 100 years ago everyone got up at dawn. Over the past year and a half I have developed the bad habit of staying up late. Really late. I rarely get to bed before 2am as I am up working on my business. And since I developed this bad habit I’ve noticed some of my other good habits fading away like dew in the sunshine. I don’t meditate as much, I am less patient and my health is not as strong. SO, Follow the quote please: "Early to bed n early to rise makes is the way to be healthy, wealthy & wise".
如果您发现自己经常熬夜，那么阅读这些要点可能是值得的。我相信现在人们真的熬夜太过分了，早睡是你生活中取得许多成功的关键。 人类不习惯熬夜 这几天我逐渐意识到，人类不习惯熬夜。事实上，直到大约 100 年前，大多数人都会在日落后不久睡觉。这是一个有趣的观点，因为它表明熬夜是一种非常不自然的行为。 在电和灯泡出现之前，大多数人一做完家务活吃晚饭就上床睡觉。当然，他们有蜡烛和火，但在大多数情况下，人们并没有熬夜阅读。他们当然不是在写博客文章或看莱特曼（译注：流行歌手）！早睡通常意味着早起——直到大约 100 年前，每个人都在黎明时起床。 在过去的一年半里，我养成了熬夜的坏习惯。真的太晚了。我很少在凌晨 2 点之前睡觉，因为我要忙于我的工作。自从我养成了这个坏习惯后，我注意到我的其他一些好习惯就像阳光下的露珠一样消失了。我无法保持沉思，我没有了耐心，健康也差了很多。 所以，请允许我引用这段格言：“早睡早起是健康、富有和智慧的方式”。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处