小編導(dǎo)讀：每晚多睡一小時(shí)到底值不值？經(jīng)薩里大學(xué)研究，從每晚睡6.5小時(shí)調(diào)整到睡7.5小時(shí)，對(duì)壓力水平和疾病風(fēng)險(xiǎn)的影響也是很大的，羅森博格博士詳細(xì)分析了每晚多睡一小時(shí)對(duì)整體健康有巨大影響的六大原因。

1. It Can Help You Have Healthier Eating Habits
睡眠有助于你養(yǎng)成更健康的飲食習(xí)慣

Studies from Berkeley have shown that lack of sleep can lead to junk food cravings, so sneaking in that extra hour of rest can help keep your body craving the right nutrients it needs. Not sleeping well can also lead to overeating, so getting that much needed shuteye can help you avoid eating more than your body needs. "Lack of sleep causes an appetite stimulating hormone called ghrelin to be produced in excess," Rosenberg tells me in an email.
伯克利的研究表明，睡眠不足會(huì)勾起對(duì)垃圾食品的食欲，所以多出一小時(shí)的休息時(shí)間有助于身體攝入正常營(yíng)養(yǎng)所需。睡不好也會(huì)導(dǎo)致暴飲暴食，睡覺(jué)有助于避免攝入量超過(guò)身體所需?！叭狈λ邔?dǎo)致促食欲激素——胃促生長(zhǎng)素的生產(chǎn)過(guò)剩，”羅森博格在發(fā)給我的一封電子郵件里提到。

2. It Boosts Your Immunity
睡眠足增強(qiáng)免疫力

You can load up on all the vitamin C and chicken soup you want, but if you aren't getting enough sleep at night, you are much more likely to get sick. "Several studies have demonstrated that sleep deprivation inhibits our immune system. In fact antibody responses to vaccination are inhibited when we do not get enough sleep," says Rosenberg. Adults need about seven hours of sleep to keep their immune system up, so if you can get in an extra hour closer to that, you'll likely be calling in for less sick days.
雖然你可以找自己的意愿攝入大量維生素C和雞湯，但是如果晚上睡眠不足的話，你會(huì)更容易生病。“有幾項(xiàng)研究證實(shí)睡眠不足會(huì)抑制我們的免疫系統(tǒng)。事實(shí)上，在睡眠不足的狀態(tài)下，抗體對(duì)疫苗的反應(yīng)是收到抑制的，”羅森伯格說(shuō)到。成人需要大約7小時(shí)的睡眠來(lái)保持免疫系統(tǒng)正常工作。所以，如果你能多睡一小時(shí)，就會(huì)少請(qǐng)病假。

3. Your Mood Will Improve
睡眠足情緒好

Sleep-deprived people tend to react more negatively to situations, and they also experience more anxiety. "This appears to be due to the fact that lack of sleep causes the emotion center of the brain called the amygdala to become hyperactive," says Rosenberg. Getting more sleep can not only help you feel more cheery in the moment, but it can also help lower your risk of depression.
睡眠不足的人情緒反應(yīng)易消極、焦慮?！叭狈λ邔?dǎo)致大腦杏仁核的情感中心變活躍，”羅森伯格說(shuō)。睡眠充足不但能心情愉悅，還有助于降低抑郁風(fēng)險(xiǎn)。

4. You Can Increase Your Focus
睡眠足注意力集中

"[If you get an extra hour of sleep] you will be more alert and better able to concentrate," says Rosenberg. A well-rested person can not only remember more things later on, but they're also better able to focus their attention optimally in the moment. Additionally, memories are solidified while you sleep, so if you aren't getting some rest, it can affect your ability to access these memories later — a major reason why all-nighters aren't that effective.“
如果你多睡一小時(shí)，你會(huì)感覺(jué)自己更加清醒，還能更好地集中注意力，”羅森伯格說(shuō)。休息好之后，不僅可以記住更多東西，還能在當(dāng)時(shí)更好地集中注意力。此外，你睡著的時(shí)候記憶成形，如果你沒(méi)有休息好的話，之后會(huì)影響你的這段記憶，通宵加班工作效率不高的主要原因就在于此。

5. Your Skin Will Improve
睡眠足皮膚好

"Chronic sleep deprivation actually causes inflammation and dehydration of the skin," says Rosenberg. Getting too little sleep can increase cortisol levels in your body, which can not only affect stress, but inflammation in the skin that can lead to acne or psoriasis.
“慢性睡眠不足會(huì)引發(fā)炎癥和皮膚脫水，”羅森伯格說(shuō)到。睡眠太少會(huì)增加體內(nèi)的皮質(zhì)醇量，不僅對(duì)壓力水平有影響，而且會(huì)引發(fā)皮膚炎癥，導(dǎo)致生痤瘡或牛皮癬。

6. It Will Make You Healthier In General
睡眠足身體健

According to the American Psychology Association, "Psychologists and psychiatrists have been arguing for years that one of the most significant and overlooked public health problems in the U.S. is that many American adults are chronically sleep deprived." The APA stated too little sleep is often connected to high blood pressure, heart disease, stroke, diabetes, and depression. Imagine how you could drastically improve your life if you just made an effort to get a little more shut eye.
據(jù)美國(guó)心理學(xué)協(xié)會(huì)：“心理學(xué)家和精神病醫(yī)生多年來(lái)一直爭(zhēng)論不休，認(rèn)為對(duì)于許多美國(guó)成年人長(zhǎng)期睡眠不足是美國(guó)公共衛(wèi)生問(wèn)題中一個(gè)最重要、最被忽視的問(wèn)題之一?！泵绹?guó)心理學(xué)協(xié)會(huì)表示，睡眠過(guò)少通常與高血壓、心臟病、中風(fēng)、糖尿病和抑郁癥有著密切的關(guān)系。想想看，你只用努力多睡一會(huì)兒，就會(huì)對(duì)生活狀態(tài)大有改善。

Sleeping is important, and the more we push it to the side, the more our health suffers. So take some extra time to rest and see what happens. It's amazing the difference an hour can make.
睡覺(jué)很重要，我們?cè)绞前阉频揭贿叢患右灾匾?，就越有可能產(chǎn)生健康問(wèn)題。所以，多抽出一些時(shí)間來(lái)好好休息吧，看看多睡一小時(shí)會(huì)帶來(lái)怎樣的效果。

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