1 Million People Agree – Sleeping for 5 Hours is Better Than 8

一百萬人都同意：睡五小時(shí)好過睡八小時(shí)

You’ve heard it before: “Everyone needs 8 hours sleep per night.”

之前你一定聽過這句話：“每個(gè)人每晚都需要8小時(shí)的睡眠。”

Well, a study out of UCSD paints a different story. The 2010 paper instead suggests that the secret to a long life lies in getting just enough sleep, which ends up being about 6.5 hours per night.

但是，加州大學(xué)圣地亞哥分校的研究在這個(gè)問題上給了我們一個(gè)完全不同的答案。這份2010年的論文反而認(rèn)為，長(zhǎng)壽的秘密就在于擁有剛剛足夠的睡眠時(shí)間，也就是每晚6.5小時(shí)。

The study looks at 1.1 million people’s sleep patterns over the course of 6 years, tracking the amount of sleep each subject averaged alongside their longevity. Its major finding: Sleeping as little as 5 hours per night can be better for you than sleeping 8.

這次研究調(diào)查了110萬人六年中的睡眠模式，追蹤每個(gè)受試者的平均睡眠時(shí)間和壽命情況。 研究的主要發(fā)現(xiàn)是：每晚睡5個(gè)小時(shí)比睡8個(gè)小時(shí)更好。

How much sleep do you really need?

你究竟需要多少睡眠？

The study, run by Dr. Daniel F. Kripke an MD and Professor of Psychiatry specializing in sleep research and aging, didn’t find any statistical health-related reason to sleep longer than 6.5 hours per night.

該研究由Daniel F. Kripke博士和專業(yè)從事睡眠研究和衰老的精神病學(xué)教授負(fù)責(zé)，研究沒有發(fā)現(xiàn)每晚睡眠時(shí)間超過6.5小時(shí)的任何統(tǒng)計(jì)學(xué)上的與健康相關(guān)的原因。

Data that he used from the Cancer Prevention Study II (CPSII) from the American Cancer Society even shows that sleeping about 5 hours per night is slightly safer than sleeping 8. In this case, we’ll go ahead and define “safer” as “not dying.”

他從美國(guó)癌癥協(xié)會(huì)的癌癥預(yù)防研究II（CPSII）中使用的數(shù)據(jù)甚至表明，每晚睡眠約5小時(shí)比睡8個(gè)小時(shí)略微更安全。在這種情況下，我們將“更安全”定義為“沒死”。

The data is impressive. It covers 1.1 million participants, and it is the first large-scale population study that correlates sleep with longevity while taking into account things like age, diet, exercise, health problems and smoking.

這項(xiàng)數(shù)據(jù)令人印象深刻。 它覆蓋了110萬參與者，這是第一次將睡眠與長(zhǎng)壽聯(lián)系起來的大規(guī)模人口研究，同時(shí)考慮到年齡、飲食、運(yùn)動(dòng)、健康問題和吸煙等問題。

The data is from 1982-1988 because it took years to input the data and perform analysis on it.

數(shù)據(jù)來自1982年至1988年，因?yàn)檩斎霐?shù)據(jù)并對(duì)其進(jìn)行分析需要數(shù)年時(shí)間。

I’m not sure where the sleep-8-hours-per-night myth came from, but it’s totally wrong. You can file it away under old information, along with the eat-fewer-calories-to-lose-weight myth.

我不確定8小時(shí)睡眠時(shí)間的神話來自哪里，但這是完全錯(cuò)誤的。你可以把這個(gè)舊信息歸檔，這種舊信息還包括攝入更少卡路里來減肥的神話。

With all the biohacking I’ve done over the years, I’m able to thrive on about 2.5 hours of sleep per night and be fully functional the next day without needing to “catch up” on sleep. That said, the data from this study has me convinced that 5 hours per night is better for longevity and long-term performance.

鑒于多年來我一直在做的所有生物黑客（譯者注：生物黑客的目標(biāo)是把生物技術(shù)帶出實(shí)驗(yàn)室，打破常規(guī)實(shí)驗(yàn)室的限制，在不同環(huán)境下創(chuàng)新發(fā)展生物技術(shù)）活動(dòng)，我能夠在每晚大約2.5小時(shí)的睡眠中茁壯成長(zhǎng)，并且第二天身體還能正常運(yùn)轉(zhuǎn)，而不需要“趕上”睡眠。 也就是說，這項(xiàng)研究的數(shù)據(jù)使我確信每晚睡5小時(shí)對(duì)于長(zhǎng)壽和長(zhǎng)期表現(xiàn)而言更好。

I’m certain that I can put my body in more restorative sleep stages using technology, and that it’s probably safe to do it for longer periods, but I’d like some more data on that before I do it all the time!

我確信我可以使用技術(shù)將我的身體置于更加恢復(fù)性的睡眠階段，并且這一技術(shù)可以安全地長(zhǎng)時(shí)間地使用，但在我一直這樣做之前，我想要更多的數(shù)據(jù)！

Understanding your sleeping habits

了解你的睡眠習(xí)慣

Just about everyone including doctors, health experts, and athletes agree, sleep is critical. Here are just a few studies that prove just that:

幾乎每個(gè)人，包括醫(yī)生、健康專家、運(yùn)動(dòng)員都同意，睡眠是至關(guān)重要的。以下只是證明這一點(diǎn)的一些研究：

The mental benefits

精神上的好處

One night of good sleep can improve your ability to learn new motor skills by 20%.

一晚良好的睡眠可以讓你學(xué)習(xí)新運(yùn)動(dòng)技能的能力提高20％。

Quality sleep increases your ability to gain new insight into complex problems by 50%.

優(yōu)質(zhì)睡眠可以讓你對(duì)復(fù)雜問題獲得新見解的能力提高50%。

The physical benefits

身體上的好處

Good sleep promotes skin health and a youthful appearance.

良好的睡眠促進(jìn)皮膚更加健康，外貌更加年輕。

Sleep increases testosterone levels.

睡眠會(huì)增加睪丸激素水平。

Sleep controls optimal insulin secretion.

睡眠會(huì)將胰島素分泌控制在最佳水平。

Sleep encourages healthy cell division (helps prevent cancer).

睡眠可以促進(jìn)健康的細(xì)胞分裂（有助于預(yù)防癌癥）。

Sleep increases athletic performance.

睡得好可以讓你在運(yùn)動(dòng)中表現(xiàn)得更好。

So if sleep is so awesome, why get less of it? The short answer is: it’s the quality of your sleep that matters, not the quantity. Poor quality sleep can make you fat, weak, and stupid.

所以，如果睡眠這么好，那么我們?yōu)槭裁催�要睡少點(diǎn)？簡(jiǎn)單來說，答案就是：睡眠質(zhì)量比起睡眠時(shí)長(zhǎng)來說更要緊。糟糕的睡眠質(zhì)量會(huì)讓你肥胖、虛弱，還會(huì)變蠢。

If you find that you need a ton of sleep, your body is telling you that there’s something wrong. Stress, over-exercising, and bad nutrition habits are all common reasons your body might want more of your hours to sleep at night. That’s where biohacking comes to the rescue.

如果你發(fā)現(xiàn)你需要大量睡眠，你的身體會(huì)告訴你有什么不對(duì)勁。壓力、過度鍛煉和不良的營(yíng)養(yǎng)習(xí)慣都是你的身體可能需要更多時(shí)間在晚上睡覺的常見原因。這就是生物黑客來救援的地方。

（來源：滬江英語）