扎心了！研究发现缺觉的人胳膊大腿更粗 丨夜听双语
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。
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？双语君在这里也给大家收集了一些安眠小技巧。
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.
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.
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
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.
了解了这么多，大家是否开始打消熬夜的想法了呢？今晚，盖好被子早早睡觉吧！
推 荐 阅 读
微信扫码关注该文公众号作者
戳这里提交新闻线索和高质量文章给我们。
来源: qq
点击查看作者最近其他文章