Curr Biol:周末猛睡,下周崩溃!科学家发现补觉不仅不能弥补缺少的睡眠,还会破坏昼夜节律,导致胰岛素敏感性降低

2019-03-26 奇点糕 奇点网

在法国巴斯德研究院免疫研究所的Matthew L. Albert博士的不懈研究下,DPP4i的抗癌作用和相关机制正在一点点的被世人所知。在DPP4i的诱导下,免疫细胞在肿瘤部位聚集,释放抗癌细胞因子,抑制多种肿瘤的生长。文章发表在《自然·免疫》上。

根据科罗拉多大学博尔德分校睡眠与时间生物学实验室Kenneth P. Wright Jr.博士的最新研究成果,周末补觉不仅不能阻止与睡眠时间不足相关的胰岛素敏感性降低,还会破坏昼夜节律,使情况恶化。研究发表在Current Biology上。

合着我周末补的觉都白睡了?

通讯作者Kenneth P. Wright Jr.博士

还是看看试验过程是怎样的吧。

Kenneth P. Wright Jr.博士招募了18名女性志愿者和18名男性志愿者,他们的年龄都在25岁左右,BMI在22左右,都是正当年少、身材还行的童鞋。

在为期13天的试验周期中,这些童鞋被分成了三组。试验开始的前3天,大家每晚睡8个小时。之后,第一组继续每天8小时睡眠;第二组苦命地每天只能睡5个小时;第三组则完全模拟上班族的作息,第一个工作周期(也就是5天)每晚睡5小时,周末2天可以尽情补觉,之后的3天恢复工作日作息,只有5个小时的睡眠时间。

只要一到工作日,慢波时长憋说被打回原形了,还不如原来呢

(黑色为第一组志愿者零食和夜宵摄入量,红色为第二组,蓝色为第三组)

先来从睡眠时长角度来看一下补觉的效果。

相信大家都有这种感觉,习惯了每天“晚睡早起”之后,偶尔“晚睡晚起”一下还真的有点不习惯。结果显示,虽然模拟工作作息的志愿者们周末的睡眠时间完全由自己掌握,但是他们平均也就比第一组多睡了1.1个小时。想要补回来5个工作日的睡眠缺失,还早着呢。

当然了,睡眠质量也不能只凭睡觉时长来判断。睡眠时间分为慢波睡眠和快波睡眠,慢波睡眠的时间越长,休息得越好。

研究人员分别计算了三组志愿者的睡眠期间的慢波活动时长,发现睡眠时间越长,相应的慢波活动时间越长。也就是说,总睡眠时间没能补回来,慢波活动时长,也一样没能补回来。

总之,周末补觉这个事,从时间角度来讲,失败(*1)。

还有大家都十分关注的昼夜节律问题。

昼夜节律影响各种激素分泌,进而影响代谢[2]。褪黑激素就是具有明显昼夜节律的一种激素,白天活性较低,夜晚活性较高,帮助缩短入睡需要的时间、改善睡眠质量。褪黑激素水平的升高和降低往往意味着睡眠的开始和结束,激素水平变化和睡眠状态变化的时间差通常在1个小时之内[3]。

正如大家所想,“周末补觉”这种不规律的睡眠行为,破坏了昼夜节律,让褪黑激素变得无所适从。第三组志愿者在周末补觉之后,褪黑激素的水平变化和睡眠的开始和结束时间就失去了一致性,时间差比第二组延长近1个小时,比第一组延长近2个小时!

具体来说,周末补觉的志愿者,褪黑激素的活跃时间比入睡时间早了2.7个小时,而第二天一早,起床3.4个小时之后,才观察到褪黑激素活性下降。试想一下,带着满点褪黑激素工作的滋味。。。怪不得每个周一的早上都异常痛苦哇~

周末补觉,从昼夜节律角度来讲,失败(*2)。

看谁吃的多?

熬夜,奇点糕最深刻的感受就是,会饿。志愿者们也是一样。在每晚只能睡5个小时的艰苦时光里,志愿者们纷纷选择用零食和夜宵来安慰自己。

根据统计结果,工作日期间,睡眠不足的志愿者们在零食和夜宵的摄入量上一骑绝尘。周末补觉让志愿者们减少了零食和夜宵摄入,但是,还没等着“减肥成功”,周末结束之后的第二个工作周期,补完觉的小伙伴就吃得更多了。

所以,经常周末补觉的小伙伴们,你们可能不是“睡肿了”,而是真的,“吃胖了”。

周末补觉,从减肥角度来讲,失败(*3)。

胰岛素也不想上班啊

另外,诸多睡眠相关的研究都已经证实,睡眠障碍会对胰岛素敏感性产生影响。关于周末补觉是否能够挽回下降的胰岛素敏感性,Kenneth P. Wright Jr.博士也做了研究。

研究人员检测了志愿者们的全身胰岛素敏感性,并比较了第4天(第一个工作周期)和第12天(第二个工作周期)的全身胰岛素敏感性变化。结果表明,第12天时,虽然所有志愿者胰岛素敏感性都所有下降,但是经历过睡眠限制的志愿者下降程度更高,而周末补觉的志愿者下降程度更甚。

哎,关于恢复胰岛素敏感性,周末补觉,又败(*4)。

但是,要说我们“周末补的觉都白睡了”,也不是十分准确。周末睡眠时间的延长,确实能够在周末的这两天使能量摄入减少、胰岛素敏感性回升。令人遗憾的是,补觉带来的好处不仅不能够带到下一个工作周期中去,反而会让下个工作周期的情况更加恶化,得不偿失。

最终,Kenneth P. Wright Jr.博士给出的建议是,还是在工作日尽量多睡一会儿吧~

原始出处:Depner C M, Melanson E L, Eckel R H, et al. Ad libitum Weekend Recovery Sleep Fails to Prevent Metabolic Dysregulation during a Repeating Pattern of Insufficient Sleep and Weekend Recovery Sleep[J]. Curr Biol, 2019.DOI:10.1016/j.cub.2019.01.069

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    2020-01-02 sunylz
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    2019-06-12 baoya
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