最近一項(xiàng)研究顯示，夜貓子出現(xiàn)早逝、心理障礙以及患呼吸系統(tǒng)疾病的風(fēng)險會增加，這為其它認(rèn)為夜貓子更可能健康不佳的研究也提供了支撐。然而，這是否真的意味著有些人應(yīng)該別再熬夜和睡懶覺而變成早起的鳥兒呢？
早睡早起好養(yǎng)生？
作者：Alex Therrien
譯者：徐嘉茵 & Beata
校對：王津雨
策劃：鄒世昌
Should we sleep and wake early to boost our health?
早睡早起好養(yǎng)生？
本文選自 BBC | 取經(jīng)號原創(chuàng)翻譯
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When a recent study looked at health differences between late and early risers, it appeared to make grim reading for night owls.
最近一項(xiàng)研究觀察的是晚起者與早起者健康狀況差異，其結(jié)果對夜貓子型的人來說可不是好消息。
Increased risk of early death, psychological disorders and respiratory illness were the stark findings from the paper, which backed up other research suggesting late-nighters are more likely to suffer ill health.
該研究明確發(fā)現(xiàn)，夜貓子出現(xiàn)早逝、心理障礙以及患呼吸系統(tǒng)疾病的風(fēng)險會增加，這為其它認(rèn)為夜貓子更可能健康不佳的研究也提供了支撐。
But is being a night owl really bad for you and does it mean some of us should ditch the late nights and lie-ins to become more like morning larks?
但是，夜貓生活真的會對人有害？這是否又意味著有些人應(yīng)該別再熬夜和睡懶覺而變成早起的鳥兒呢？
'Social jet lag'
“社交時差”
It's a scenario familiar to many workers during the week.
這是許多上班族在一周中熟悉不過的情景。
After struggling to fall asleep, you're abruptly dragged out of your precious slumber by the jarring siren of the alarm clock.
當(dāng)你艱難入睡后，刺耳的鬧鈴硬生生地把你從寶貴的睡夢中拽出來。
By the weekend you're exhausted and sleep way past your Monday-Friday waking time to catch up on some precious sleep.
等到了周末，你已精疲力竭，通過睡覺來彌補(bǔ)周一至周五錯失的珍貴睡眠時間。
This may sound perfectly normal but it's a sign not only that you're not getting enough sleep but also that you have 'social jet lag'.
這或許聽起來很正常，但卻表明你不僅睡眠不足，而且還有“社交時差”。
This is the term for the difference between when we sleep during the week compared with the weekend, when we're free to go to bed and get up at the times we like.
這個術(shù)語形容的是人們在工作日和周末睡覺時間的差別。在周末，我們可以隨心所欲地睡覺，想什么時候起床都可以。
The bigger the social jet lag, the greater the health issues, such as increased risk of heart disease and other metabolic problems.
社交時差越大，健康問題就越嚴(yán)重，比如患有心臟病和其它代謝問題的風(fēng)險會增加。
This is what is driving those studies that find night owls - particularly very late risers - are at increased risk of ill health compared with their morning-loving counterparts, according to Till Roenneberg, professor of chronobiology at the Institute of Medical Psychology at Ludwig-Maximilian University in Munich.
慕尼黑大學(xué)醫(yī)學(xué)心理學(xué)研究所的時間生物學(xué)教授提爾·羅內(nèi)伯格表示，很多研究發(fā)現(xiàn)，夜貓子型的人——尤其那些特別晚起的——跟喜歡早起的同輩相比，健康不佳的風(fēng)險正在增加，對社交時差的發(fā)現(xiàn)正推動著這些研究繼續(xù)進(jìn)行下去。
With many jobs and schools often having early start times, night owls are effectively having to operate in morning lark time.
很多工作單位和學(xué)校通常都是早早開始運(yùn)作，夜貓子型的人事實(shí)上也不得不早起去工作或者學(xué)習(xí)。
If you forced early risers to have to work late into the night they'd also face health problems, says Russell Foster, head of the Nuffield Laboratory of Ophthalmology and the Sleep and Circadian Neuroscience Institute.
如果你強(qiáng)迫早起的人工作到深夜，他們也會面臨健康問題，納菲爾德眼科實(shí)驗(yàn)室兼睡眠與晝夜節(jié)律神經(jīng)科學(xué)研究所的負(fù)責(zé)人拉塞爾·福斯特如是說道。
'It's human biology'
“這與人體生物學(xué)有關(guān)”
So how should night owls cope?
那么，夜貓子該如何應(yīng)對呢？
Should they sacrifice their lie-in on the weekend and set the alarm early to get back into sync with the time they have to operate in during the working week?
他們應(yīng)該犧牲周末睡懶覺的時間，設(shè)個鬧鐘，跟工作日一樣早起嗎？
'It is the worst thing you can do,' says Prof Roenneberg, who believes there is nothing inherently unhealthy about being a night owl.
“這是最糟糕的選擇，”羅內(nèi)伯格教授說道，他認(rèn)為做個夜貓子本身不存在什么不健康因素。
'If you haven't slept enough for five days you'd better catch up on your sleep and you better try to catch up at your individual best time to do that, and that's later.'
“如果你持續(xù)五天沒睡夠，那你最好補(bǔ)一下眠，并且最好是在個人的最佳時間做這件事，也就是起晚點(diǎn)兒?！?/span>
This is because when we want to sleep and wake is not just a habit, nor is it a sign of discipline.
這樣做的原因是，想何時睡何時醒并非只是一種習(xí)慣而已，也并不是自律的一種表現(xiàn)。
Instead, it is influenced by our body clocks, about 50% of which is determined by our genes.
相反地，它會受生物鐘影響，這種生物鐘約50%是由我們的基因決定的。
The rest is shaped by our environment and age, with 20 being around the peak age of lateness and our body clock getting progressively earlier as we get older.
剩下的50%則受環(huán)境和年齡影響。20歲左右是我們晚睡狀態(tài)的高峰期，隨著年齡漸長，我們的生物鐘也逐漸提前。
'We have these ingrained attitudes that people who stay up late must be up to no good and people who sleep in late must be lazy, but really it is human biology,' says Malcolm von Schantz, professor of chronobiology at the University of Surrey.
薩里大學(xué)研究時間生物學(xué)的教授馬爾科姆·馮·山茨表示，“我們抱有根深蒂固的態(tài)度，熬夜肯定不是在做什么好事，還有晚睡的人一定就懶惰，但晚不晚睡其實(shí)和人體生物學(xué)有關(guān)”。
This results not just in larks and owls, but a spectrum of body clocks, ranging from very early to very late and others in between.
這種人體生物學(xué)的機(jī)制并非僅僅導(dǎo)致人們成為早起的鳥兒或夜貓子，而是讓人們形成一系列不同的生物鐘，包括很早起到很晚起以及處在兩者之間的各種可能。
Simply getting up earlier is unlikely to override your genetic tendencies and instead will further deprive you of the sleep you're already not getting enough of in the week, experts say.
專家表示，單純早點(diǎn)起不可能改變你的基因趨向，而且，你在一周中本就沒睡夠，早起的做法反而會讓你睡得更少。
Instead, a better way for night owls to manipulate their body clocks to be more like larks is through changing habits around when they are exposed to light.
相反，夜貓子型的人要想像百靈鳥一樣地早起，更好的一種方式是改變其接受光照的習(xí)慣。
Our body clocks are influenced by the rise and fall of the sun, but many of us get little sunlight in the day and too much artificial light at night.
我們的生物鐘會受日出和日落的影響，但很多人白天很少接觸日光，晚上又接觸過多人工光照。
This delays when we feel sleepy - a particular problem for night owls whose biology already predisposes them to lateness.
這會推遲我們想睡覺的時間——對夜貓子來說尤為嚴(yán)重，他們本就已經(jīng)傾向晚睡。
By getting sunlight in the morning and reducing artificial light in the evening - particularly from things like phones and laptops which produce powerful blue light - we can train our body clocks to feel sleepy earlier.
早上接受日照，晚上減少接觸人工光照——尤其是會發(fā)出強(qiáng)烈藍(lán)光的手機(jī)和電腦等物件，這種方式可以調(diào)節(jié)我們的生物鐘，讓我們早點(diǎn)有睡意。
But it's not an easy process for everyone, in part because many of us struggle to get enough sunlight in the day and find it hard to limit our exposure to artificial light in the evening.
但這并非對每個人來說都很容易，部分原因在于許多人白天難以獲取足夠的日照，晚上又難以限制所受的人工光照。
'Task of society'
“社會的任務(wù)”
Instead, it is workplaces, schools and society more generally that need to do more to accommodate night owls, sleep experts say.
睡眠專家表示，此外，各公司、學(xué)校及廣泛意義上的社會都需要采取更多行動來接納夜貓子型的人。
At its most basic level, more employers should allow evening types to start and finish work later.
最起碼雇主應(yīng)當(dāng)允許夜貓子型的人推遲開始和結(jié)束工作的時間。
Beyond this, Prof Foster says, it would make sense for some workplaces to let staff work hours that match their individual body clock.
福斯特教授表示，除此之外，一些工作場所如果能安排與員工生物鐘相匹配的工作時間，也是行得通的。
This would boost employee performance and be a more effective way of staffing 24/7 businesses.
這能提升員工績效，對一周全天無休的公司也更有效。
But Prof Roenneberg goes even further, arguing that society has a duty to fix the sleep-disrupting environment it has created.
不過，羅內(nèi)伯格教授則有更進(jìn)一步的看法，他認(rèn)為社會有責(zé)任去修復(fù)其造成的擾人入眠的環(huán)境。
'It is the task of society to take care of this, the task of society to make more light in buildings, and to give less blue light to give people the possibility to watch TV without setting their clocks.'
“社會的任務(wù)就是解決這個問題，讓更多自然光照入建筑物內(nèi)，并且減少藍(lán)光，讓人們有可能既能晚上看電視又無需為此設(shè)鬧鐘讓自己早起?！?/span>
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