睡眠不足会增加多种疾病的风险

2017-10-03 MedSci MedSci原创

我们每天有接近三分之一的时间花在睡眠上，这个占据了我们生命三分之一的事情有多重要呢？加州大学伯克利分校人类睡眠科学中心主任Mathew Walker教授在他的新书《Why We Sleep》中表示，睡眠不足会增加多种疾病的风险，比如阿兹海默病、心血管疾病、癌症、糖尿病等，甚至可以说，睡眠越少，生命越短。刚刚获得的2017年诺贝尔生理学与医学奖也证实了这一点，人体生物钟的紊乱，可能会引发各种疾病。而

我们每天有接近三分之一的时间花在睡眠上，这个占据了我们生命三分之一的事情有多重要呢？加州大学伯克利分校人类睡眠科学中心主任Mathew Walker教授在他的新书《Why We Sleep》中表示，睡眠不足会增加多种疾病的风险，比如阿兹海默病、心血管疾病、癌症、糖尿病等，甚至可以说，睡眠越少，生命越短。刚刚获得的2017年诺贝尔生理学与医学奖也证实了这一点，人体生物钟的紊乱，可能会引发各种疾病。而睡眠不足正是打破昼夜节律。

在这本书里，Walker教授详述了20年来睡眠科学领域的前沿研究，解释了诸多与睡眠相关的问题，让你不想再选择晚睡。多项流行病学研究都证明了睡眠与寿命的关系。举个例子，每晚睡眠不足6小时的45岁以上成人，发生心脏病或中风的可能性比每晚睡7-8小时的人高出200%。这可能跟血压有关，因为即便只是一个晚上睡眠不足，也会增加心跳速度，升高血压。

缺乏睡眠也会影响血糖控制。在试验中，睡眠不足会使细胞对胰岛素的反应变差，从而引起类似糖尿病前期的高血糖症状。睡眠不足还会导致体重增加。原因之一是睡眠不足会降低饱腹感信号激素——瘦素（leptin）的水平，并增加饥饿信号激素——生长激素释放肽（ghrelin）的水平。Walker教授不认为肥胖是单纯由睡眠不足造成的，但它很可能是除加工食品和久坐生活方式外的第三种诱因。

睡眠对免疫系统也有影响。当我们感冒的时候，第一反应是睡觉，因为身体本身需要睡眠。即便一个晚上睡眠不足，也会使身体的恢复能力减弱。身体疲惫的时候，我们也更容易感冒。Walker教授说，更严重的是，研究表明睡眠不足会影响抗癌的免疫细胞。一些流行病学研究报告说，夜间工作对睡眠节律的破坏会增加乳腺癌、前列腺癌、子宫内膜癌和结肠癌的风险。

睡眠过少会增加患阿兹海默病的风险。具体的原因可能与淀粉样蛋白沉积物（一种毒素蛋白质）有关，这些沉积物会在患病人的大脑中积累，导致周围的细胞死亡。在深度睡眠期间，这些沉积物能被有效地清除。而睡眠不足会使这些斑块积聚，特别是在大脑产生深度睡眠的区域。这些斑块通过攻击这一区域，使深度睡眠丧失，又进一步削弱大脑清除它们的能力。这样恶性循环，最终会导致阿兹海默病。

除此之外，睡眠也会影响我们的情绪和精神健康。Walker教授进行的脑部扫描显示，在睡眠不足的患者中，杏仁核的反应性增加了60%，这是触发愤怒的关键点。在儿童中，失眠与侵略性和霸凌有关；在青少年中，失眠的人多会有自杀想法。睡眠不足也与成瘾复发有关。精神病学普遍认为，是精神障碍导致睡眠障碍。但Walker教授认为，这实际上是双向的，调节睡眠可以改善患者的精神健康。

那么，我们应该怎么做来改善睡眠呢？

Walker教授建议，首先，应该避免“通宵”。如果连续19个小时没有睡觉，你的认知损伤会跟喝醉酒的人差不多。

第二，应该把睡眠当作一项任务。Walker教授说，人们设定闹钟唤醒，那为什么不也设个睡眠闹钟告诉自己该睡觉了。我们应该把手机和电脑从卧室中清除出去，因为这些设备发出的光会影响诱导睡眠的褪黑激素。

至于睡眠时间的多少，可以参考美国国家睡眠基金会（National Sleep Foundation）的建议：18-64岁的成年人每天建议睡7-9小时。

Mathew Walker教授相关论文：

Asarnow LD, Greer SM, Walker MP, Harvey AG. The Impact of Sleep Improvement on Food Choices in Adolescents With Late Bedtimes. J Adolesc Health. 2017 May;60(5):570-576

Bendok BR, Sherma AK, Hage ZA, Das S, Naidech AM, Surdell DL, Adel JG, Shaibani A, Batjer HH, Carroll TJ, Walker M. Periprocedural MRI perfusion imaging to assess and monitor the hemodynamic impact of intracranial angioplasty and stenting for symptomatic atherosclerotic stenosis. J Clin Neurosci. 2010 Jan;17(1):54-8.

与睡眠相关的拓展阅读：

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2017-10-13 17720079e5m

注重睡眠!

64 0
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2017-10-09 清幽蓝燕yan

天天失眠的人.看来以后得想办法改善了

69 0
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2017-10-03 1e0e5a1fm42(暂无匿称)

henhao

56 0
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2017-10-03 惠映实验室

重视科学作息.学习了

64 0
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2017-10-03 1e0f8808m18(暂无匿称)

睡眠对人体健康很重要的.

61 0
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2017-10-03 执着追梦

学习.谢谢分享

23 0

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