研究表明，如果你不坚持有规律的睡眠，你会损害你的健康

研究表明，如果你不坚持有规律的睡眠，你会损害你的健康

Ok, I admit it. I often stay up late on weekends, catching up on TV or seeing friends, then decadently allow myself to slumber for hours past my regular wake-up time the next morning.

好吧，我承认。我经常在周末熬夜，看电视或看朋友，然后颓废地允许自己在第二天早上的正常起床时间之后继续睡上几个小时。

Sound familiar? If so, fellow snooze buddies, it turns out our lack of a regular sleep routine is hurting our health.

听起来是不是很熟悉?如果是这样的话，那些爱打盹的小伙伴们，事实证明我们缺乏规律的睡眠习惯正在损害我们的健康。

A new study published Monday found changing your regular sleep-wake time by 90 minutes -- ineither direction-- significantly increases your chance of having a heart attack or heart disease.

周一发表的一项新研究发现，将你的正常睡眠-觉醒时间改变90分钟——无论朝哪个方向——都会显著增加你患心脏病或心脏病的几率。

A regular sleep time was defined in the study as less than 30 minutes difference, on average, across seven nights.

在这项研究中，有规律的睡眠时间被定义为七个晚上平均少于30分钟的差异。

"Compared with people who had the most regular sleep time, those with the most irregular sleep time -- more than a 90 minute difference on average across seven nights -- had more than a two-fold increased risk of cardiovascular disease over a 5-year period," said study author Tianyi Huang, an assistant professor of medicine at Harvard Medical School.

“与那些睡眠时间最规律的人相比，那些睡眠时间最不规律的人——七个晚上平均相差超过90分钟——在五年内患心血管疾病的风险增加了两倍以上，”研究作者黄天一说，哈佛医学院医学助理教授。

The link remained strong even after controlling for cholesterol, blood pressure and other known cardiovascular risk factors, as well as sleep issues such as insomnia, sleep apnea and sleep duration.

即使在控制了胆固醇、血压和其他已知的心血管危险因素，以及失眠、睡眠呼吸暂停和睡眠时间等睡眠问题之后，这种联系仍然很强。

That suggests, Huang said, that high day-to-day variability in sleep duration or timing may be a "novel and independent cardiovascular risk factor."

黄说，这表明，每天在睡眠时间或时间上的高度变化可能是“一种新的和独立的心血管风险因素。”

"That's huge," said Dr. David Goff, who directs the division of cardiovascular sciences at the United States National Heart, Lung and Blood Institute.

美国国家心肺血液研究所心血管科学部主任戴维·戈夫博士说，“这种风险很高。”

"One out of three people in the US die from heart disease, and 60% of us will have a major cardiovascular disease event before we die," said Goff, who was not involved in the study.

“在美国，三分之一的人死于心脏病，60%的人死前会有严重的心血管疾病，”戈夫说，他没有参与这项研究。

"People are living busy, stressful lives and not getting a lot of sleep during the week," Goff said. "Then they are trying to get catchup sleep on the weekend, and that's not a healthy pattern."

戈夫说:“人们过着忙碌而有压力的生活，工作日睡眠不足。“然后他们试图在周末补觉，这不是一种健康的模式。”

The link between sleep and heart

睡眠与心脏之间的联系

The cardiovascular system -- including heart rate, blood pressure and vascular tone -- operates on a strong circadian rhythm to maintain normal functioning.

心血管系统——包括心率、血压和血管张力——以强烈的昼夜节律运行，以维持正常功能。

Messing with our internal sleep clock "has been linked to cardiovascular risk factors like hypertension, insulin resistance or diabetes," Huang said, "but this is the first study to link an irregular sleep pattern pattern with cardiovascular disease."

黄说，扰乱我们的内部睡眠时间“与高血压、胰岛素抵抗或糖尿病等心血管危险因素有关”，“但这是第一项将不规则睡眠模式与心血管疾病联系起来的研究。”

The study followed more than 2.000 people ages 45 to 84 without any cardiovascular disease over a five-year period. After a baseline exam, follow-up physicals measured any lifestyle, medication or disease changes, while a sleep study tested for sleep disorders like apnea.

这项研究对2000多名年龄在45岁到84岁之间、没有任何心血管疾病的人进行了为期五年的跟踪调查。在基线检查之后，后续的体检测量了任何生活方式、药物或疾病的变化，而睡眠研究测试了睡眠障碍，如呼吸暂停。

Then the participants wore a sleep wrist tracker for seven consecutive nights.

然后参与者连续七个晚上戴着睡眠腕带跟踪器。

"About a quarter of people in this age range didn't have a regular time for going to sleep," Goff said.

戈夫说：“在这个年龄段，大约四分之一的人没有固定的睡眠时间。

Since many of the participants were retired, it was surprising to find some 500 people had significantly disrupted sleep schedules.

由于许多参与者已经退休，令人惊讶的是，约有500人的睡眠时间被严重打乱。

Better sleep habits

更好的睡眠习惯

The good news is that you can do something about your poor sleep habits.

好消息是你可以改变你糟糕的睡眠习惯。

Get moving.Exercise is key to promoting good sleep. As little as 10 minutes a day of walking, biking or other aerobic exercise can "drastically improve nighttime sleep quality," according to the National Sleep Foundation.

行动起来。锻炼是促进良好睡眠的关键。根据美国国家睡眠基金会的说法，每天只需步行、骑自行车或其他有氧运动10分钟，就可以“极大地改善夜间睡眠质量”。

Strive for cooler temperatures.Make sure your bed and pillows are comfortable, and the room is cool: Between 60 and 67 degrees is best. Don't watch TV or work in your bedroom. You want your brain to think of the room as only for sleep.

争取更凉爽的温度。确保你的床和枕头是舒适的，房间是凉爽的:60到67华氏度(约15.5-21.1摄氏度)是最好的。不要在卧室里看电视或工作。你希望你的大脑认为这个房间只是用来睡觉的。

Avoid certain food and drink.Avoid stimulants such as nicotine or coffee after midafternoon, especially if you have insomnia. Alcohol is another no-no. You may think it helps you doze off, but you are more likely to wake in the night.

避免某些食物和饮料。下午三点以后不要摄入尼古丁或咖啡等刺激性物质，特别是如果你有失眠症状。酒精是另一个禁忌。你可能认为它有助于你打瞌睡，但你更有可能在晚上醒来。

Develop a routine.Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.

建立一种例行常规。洗个热水澡或淋浴，读本书，听舒缓的音乐，冥想或做一些轻微的伸展运动都是不错的选择。

Be good to your circadian rhythm."Like your mom always told you, you should have a regular bedtime and a regular time for getting up in the morning," advised Goff.

善待你的昼夜节律。“就像你妈妈经常告诉你的那样，你应该有一个固定的就寝时间，早上有一个固定的起床时间，”戈夫建议。

Keep yourself in the dark.Be sure to eliminate all bright lights, as even the blue light of cellphones or laptops can be disruptive. If that's hard to accomplish, think about using eye shades and blackout curtains to keep the room dark. But during the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.

把你自己关在黑暗中。一定要消除所有的强光，因为即使是手机或笔记本电脑的蓝光也会造成破坏。如果这很难做到，那就考虑用眼罩和遮光窗帘来保持房间的黑暗。但是在白天，尽量让自己暴露在自然光下，因为这有助于调节你的昼夜节律。

Follow these steps, and you'll be well on your way to improving your sleep habits and your health.

遵循这些步骤，你会在改善睡眠习惯和健康的道路上走得很好。