成功的第一步是按时睡觉,内幕你知道多少


你还记得你从什么时候远离规律睡觉的吗?


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 more spontaneous peers, new research reveals.

据一项最新研究显示,每晚都在同一时间上床睡觉的人比他们的同龄人更健康、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.

虽然越来越多的睡眠研究倾向于关注我们睡眠的时间,但是布格里姆妇女医院的科学家发现,有规律的日常生活同样重要。

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.

一个团队利用睡眠日记,记录下了哈佛大学61名本科生30天的睡眠和昼夜节律,然后再把这些数据和他们的学业表现进行比较。


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

在大多数情况下,睡眠不规律的学生平均成绩比其他学生低一些。


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

由于褪黑激素(一种让我们想睡觉的荷尔蒙)的不正常释放,他们也往往更频繁地打瞌睡,早上起床困难,夜里难以入睡。

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

该项研究被认为第一次对规律睡眠的影响进行了准确的量化研究。


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).

研究显示,不规律的生活习惯会让你的身体不能在适当的时间释放荷尔蒙,从而让你该睡的时候不能睡、该醒的时候不能醒,从而打乱你的生物钟。


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

在这项研究中,研究人员利用睡眠规律指数(一种新设计的指标)对睡眠规律进行定量。


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

在一个学期里,他们研究了睡眠规律指数、睡眠时间长短、一整天内睡眠时间分布、以及学习成绩之间的关系。

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.

该论文第一作者、布里格姆妇女医院“睡眠与昼夜节律紊乱 ”科生物物理学家安德鲁博士表示称:“我们的研究结果表明,在大约同一时间入睡和起床这一习惯,跟个人每天睡多少时间一样重要。”


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

安德鲁表示称,睡眠规律是独立于睡眠时间之外的一个潜在的重要的、可改变的因素。


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

平均来看,睡眠模式更规律的学生成绩更好一些。

爱心大放送


spontaneous: adj. 自发的;非筹划安排的;常心血来潮的;自然的


overwhelmingly: adv. 压倒性地


snooze: n. 午睡


melatonin: n. 褪黑激素


semester: n. 学期(一学年分两个学期)


英文来源:Daily Mail

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