科学表明，你对糖分的渴望归咎于睡眠不足

科学表明，你对糖分的渴望归咎于睡眠不足

Next time you catch yourself polishing off a sleeve of cookies before bed, try skipping the snack and hitting the hay earlier.

下次你发现自己在睡前擦干一袖饼干时，试着不吃零食，早点上床睡觉。

A new study published today in the Journal of the American Heart Association reveals a link between sleep deprivation and high-calorie food cravings, particularly in women. The survey of nearly 500 women between the ages of 20 and 76 found that those who reported poor sleep quality or a lack of sleep also consumed more foods high in added sugars, saturated fats and caffeine.

今天发表在《美国心脏协会杂志》上的一项新研究，揭示了睡眠不足和对高热量食物的渴望之间的联系，尤其是对女性而言。这项对近500名年龄在20岁至76岁之间的女性进行的调查发现，那些报告睡眠质量差或睡眠不足的女性摄入的高添加糖、饱和脂肪和咖啡因的食物也更多。

Researchers warn that women are already at high risk for obesity and sleep disorders — both causes and results of calorific food intake. Foods associated with added sugars and fats are also linked to Type 2 diabetes and heart disease.

研究人员警告说，女性已经处于患肥胖症和睡眠障碍的高风险中——这两种疾病都是高热量食物摄入的原因和结果。与添加糖和脂肪有关的食物也与2型糖尿病和心脏病有关。

“In our modern society, we oftentimes work late, we eat our meals late and sometimes sleep is kind of put by the wayside in terms of how important it is to our overall healthy lifestyle,” senior study author Dr. Brooke Aggarwal, assistant professor of medical sciences at Columbia University, told CNN. “Our study really highlights the importance of good, quality sleep for the management of body weight as well as potentially preventing heart disease among women.”

“在现代社会,我们经常工作到很晚,我们吃晚吃饭,有时睡眠是一种把半途而废的整体健康生活方式有多么重要,”布鲁克Aggarwal博士研究高级作者,哥伦比亚大学医学科学助理教授告诉CNN。“我们的研究确实强调了良好、高质量的睡眠对于控制体重以及预防女性心脏病的重要性。”

According to their self-reported responses, 30 percent of the women involved in the study slept fewer than seven hours per night (eight is recommended) and nearly 25 percent said the same but also suffered from insomnia. Average sleep time among the entire cohort was fewer than seven hours.

根据她们的自我反馈，参与研究的女性中有30%的人每晚睡眠少于7小时(建议睡8小时)，近25%的人也有同样的情况，但也有失眠的问题。整个研究对象的平均睡眠时间不到7小时。

Those women, in turn, ate an additional 500 to 800 calories on average, as well as exceeded daily dietary recommendations for saturated fats, added sugars and caffeine. They also failed to meet the mark when it came to healthy foods, such as grains and fiber.

这些女性平均多摄入了500到800卡路里的热量，并且超出了饱和脂肪、添加糖和咖啡因的每日饮食推荐量。在谷物和纤维等健康食品方面，他们也没有达到标准。

Previous studies have found that sleep deprivation may suppress the hormones that regulate food intake and tell us we are full and satisfied.

之前的研究发现，睡眠不足可能会抑制调节食物摄入的激素，让我们感到饱足和满足。

“It’s previously been shown that when we are sleep deprived, or we don’t get good quality sleep, our hormones can actually stimulate hunger,” Aggarwal said. “The ones that regulate suppression of hunger and fullness and satiety can be off-balance.”

阿加瓦尔说:“此前有研究表明，当我们睡眠不足或睡眠质量不好时，我们体内的荷尔蒙会刺激我们产生饥饿感。”“那些调节饥饿、饱足感和饱足感的神经递质可能会失衡。”

Aggarwal also notes that eating junk food is known to disrupt sleep, so it’s a self-perpetuating cycle. She suggests practicing “good sleep hygiene,” such as going to bed at the same time every night, turning off all devices and setting your bedroom to a cool, comfortable temperature.

阿加瓦尔还指出，众所周知，吃垃圾食品会扰乱睡眠，所以这是一个自我延续的循环。她建议养成“良好的睡眠卫生习惯”，比如每晚在同一时间上床睡觉，关掉所有设备，把卧室温度调到凉爽舒适的温度。

But if you absolutely must squeeze in a late-night bite, try reaching for a sleep-boosting snack, such as pistachios and a glass of red wine, which supports the production of the sleep hormone melatonin.

但是，如果你真的必须在深夜吃点东西，那就试着吃点能促进睡眠的小吃，比如开心果和一杯红酒，它们能促进睡眠荷尔蒙褪黑激素的分泌。