重要的事情说三遍：多睡、多睡、多睡

 　　每晚多睡一小时到底值不值？经萨里大学研究，从每晚睡6.5小时调整到睡7.5小时，对压力水平和疾病风险的影响也是很大的，罗森博格博士详细分析了每晚多睡一小时对整体健康有巨大影响的六大原因。

　　重要的事情说三遍：多睡、多睡、多睡
　　1. It Can Help You Have Healthier Eating Habits
　　睡眠有助于你养成更健康的饮食习惯
　　Studies from Berkeley have shown that lack of sleep can lead to junk food cravings, so sneaking 2 in that extra hour of rest can help keep your body craving 1 the right nutrients 3 it needs. Not sleeping well can also lead to overeating, so getting that much needed shuteye can help you avoid eating more than your body needs. "Lack of sleep causes an appetite stimulating 4 hormone 5 called ghrelin to be produced in excess," Rosenberg tells me in an email.
　　伯克利的研究表明，睡眠不足会勾起对垃圾食品的食欲，所以多出一小时的休息时间有助于身体摄入正常营养所需。睡不好也会导致暴饮暴食，睡觉有助于避免摄入量超过身体所需。“缺乏睡眠导致促食欲激素——胃促生长素的生产过剩，”罗森博格在发给我的一封电子邮件里提到。
　　2. It Boosts Your Immunity 6
　　睡眠足增强免疫力
　　You can load up on all the vitamin C and chicken soup you want, but if you aren't getting enough sleep at night, you are much more likely to get sick. "Several studies have demonstrated that sleep deprivation 7 inhibits 8 our immune system. In fact antibody responses to vaccination 9 are inhibited 10 when we do not get enough sleep," says Rosenberg. Adults need about seven hours of sleep to keep their immune system up, so if you can get in an extra hour closer to that, you'll likely be calling in for less sick days.
　　虽然你可以找自己的意愿摄入大量维生素C和鸡汤，但是如果晚上睡眠不足的话，你会更容易生病。“有几项研究证实睡眠不足会抑制我们的免疫系统。事实上，在睡眠不足的状态下，抗体对疫苗的反应是收到抑制的，”罗森伯格说到。成人需要大约7小时的睡眠来保持免疫系统正常工作。所以，如果你能多睡一小时，就会少请病假。
　　3. Your Mood Will Improve
　　睡眠足情绪好
　　Sleep-deprived people tend to react more negatively to situations, and they also experience more anxiety. "This appears to be due to the fact that lack of sleep causes the emotion center of the brain called the amygdala to become hyperactive," says Rosenberg. Getting more sleep can not only help you feel more cheery in the moment, but it can also help lower your risk of depression.
　　睡眠不足的人情绪反应易消极、焦虑。“缺乏睡眠导致大脑杏仁核的情感中心变活跃，”罗森伯格说。睡眠充足不但能心情愉悦，还有助于降低抑郁风险。
　　4. You Can Increase Your Focus
　　睡眠足注意力集中
　　"[If you get an extra hour of sleep] you will be more alert and better able to concentrate," says Rosenberg. A well-rested person can not only remember more things later on, but they're also better able to focus their attention optimally 11 in the moment. Additionally, memories are solidified 12 while you sleep, so if you aren't getting some rest, it can affect your ability to access these memories later — a major reason why all-nighters aren't that effective.“
　　如果你多睡一小时，你会感觉自己更加清醒，还能更好地集中注意力，”罗森伯格说。休息好之后，不仅可以记住更多东西，还能在当时更好地集中注意力。此外，你睡着的时候记忆成形，如果你没有休息好的话，之后会影响你的这段记忆，通宵加班工作效率不高的主要原因就在于此。
　　5. Your Skin Will Improve
　　睡眠足皮肤好
　　"Chronic 13 sleep deprivation actually causes inflammation and dehydration 14 of the skin," says Rosenberg. Getting too little sleep can increase cortisol levels in your body, which can not only affect stress, but inflammation in the skin that can lead to acne or psoriasis.
　　“慢性睡眠不足会引发炎症和皮肤脱水，”罗森伯格说到。睡眠太少会增加体内的皮质醇量，不仅对压力水平有影响，而且会引发皮肤炎症，导致生痤疮或牛皮癣。
　　6. It Will Make You Healthier In General
　　睡眠足身体健
　　According to the American Psychology 15 Association, "Psychologists and psychiatrists 16 have been arguing for years that one of the most significant and overlooked public health problems in the U.S. is that many American adults are chronically 17 sleep deprived." The APA stated too little sleep is often connected to high blood pressure, heart disease, stroke, diabetes 18, and depression. Imagine how you could drastically improve your life if you just made an effort to get a little more shut eye.
　　据美国心理学协会：“心理学家和精神病医生多年来一直争论不休，认为对于许多美国成年人长期睡眠不足是美国公共卫生问题中一个最重要、最被忽视的问题之一。”美国心理学协会表示，睡眠过少通常与高血压、心脏病、中风、糖尿病和抑郁症有着密切的关系。想想看，你只用努力多睡一会儿，就会对生活状态大有改善。
　　Sleeping is important, and the more we push it to the side, the more our health suffers. So take some extra time to rest and see what happens. It's amazing the difference an hour can make.
　　睡觉很重要，我们越是把它推到一边不加以重视，就越有可能产生健康问题。所以，多抽出一些时间来好好休息吧，看看多睡一小时会带来怎样的效果。