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如果每天少睡两小时会怎样?

What If You Sleep 2 Hours Less Every Night?

For many people,
对于很多人来说
sleep is a burden which they would love to do away with.
睡眠是他们希望摆脱的负担
I mean imagine how much more you could do
想象一下 如果一天多两个小时
in a day with 2 extra hours.
你可以多做多少事情
But what would actually happen
但是 如果每晚都少睡2小时
if you cut out 2 hours of your sleep every night.
究竟会发生什么情况呢?
First, we need to understand how much sleep
首先 我们需要了解身体和大脑
your body and brain actually need.
到底需要多少睡眠时间
The vast majority of research on the topic has concluded that
关于这一问题 绝大多数研究认为
around 8 hours of sleep is optimal for the average person.
对一般人来说 8小时左右的睡眠是最佳的
But today almost 50% of people get 6 hours or less each night.
但如今 几乎50%的人每晚只睡6小时或更短
Now the first night of less sleep
当你第一天睡眠不足时
may actually triger the mesolimbic system:
可能会诱发中脑边缘系统
releasing dopamine, and giving you a sense of adrenaline.
释放多巴胺 给人一种兴奋的感觉
But your brain slowly begins to shut off
但你的大脑会逐渐关闭
the areas associated with planning and making decisions.
与计划和决策相关的区域
And even though you may still feel fine getting 6 hours,
即使你在之后的6小时内仍然感觉很好
the truth is actually much darker and worrisome
但真相是 事实与我们的感受
than you might realize.
大相径庭
Scientists use a technique known as psychomotor vigilance tasks
科学家们用一种称为精神运动警觉测试
or PVTs to understand the impact of
又称PVT的技术来研究
sleep deprivation on human in studies.
睡眠剥夺对人的影响
Simply put, it’s a reaction test:
简而言之 这是一个反应测试
a red button randomly turns green
一个按钮随时会从红色变为绿色
and people have to push it as fast as possible.
测试人员需要尽快在变换时按下按钮
Not so surprisingly, those who get 8 hours of sleep over a 2-week period
不出意外 那些两周内保持8小时睡眠的人
show very few lapses in attention and no cognitive declines.
注意力几乎没下降 认知能力也未受影响
But those groups that receive either 6 or 4 hours of sleep
但那些只睡6小时或4小时的人
see declining PVT results on almost a daily basis
在两周时间内几乎每天都会出现
for the entire 2-week period.
PVT结果下降的情况
Of course the 4-hour group performs the worst.
当然 只睡4小时的人表现最差
But these results don’t just show a loss of concentration,
但这些测试人员不仅注意力不集中
they show full lapses and awareness called “ microsleeps ”.
还表现出完全失误和被称为“微睡眠”的意识
In other words,
换句话说
their brains aren’t just slower but shutting off for moments at a time.
他们的大脑不仅反应变慢 而且有时还会“关机”
When looking at the results deeper, scientists concluded that
当进一步研究结果 科学家推断
getting 6 hours of sleep for 10 days in a row
10天内 每天只睡6个小时的结果
was the same as not sleeping for 24 hours straight.
与连续24小时不睡觉是一样的
That’s the same cognitive decline as being legally drunk.
认知能力的下降 也相当于醉酒后的反应
And if you get 4 hours of sleep for 11 days,
如果连续11天每天只睡4个小时
it’s like you haven’t slept for 48 hours straight.
那就相当于连续48小时没睡觉
These studies also show that
这些研究还表明
participants were not at all aware of their cognitive declines.
参与者根本没有意识到他们认知能力的下降
In other words, when you are tired,
换句话说 当你很困时
it’s like being that drunk person at a party
就像是一个人在聚会上喝醉了
who insist that they can drive home fine.
还坚持说自己开车回家没有问题一样
Other tests show that your ability to memorize, maintain information
还有研究表明 记忆力 维护信息的能力
or even do simple maths or problem solving decline at similar rates.
甚至处理简单数学题 解决问题的能力同样都会下降
But perhaps the scarest fact is that
但可能最令人恐惧的真相是
even after one night of 4 or 5 hours of sleep
即使你只是偶尔一天睡4−5个小时
your natural killer cells which stop cancer cells
阻止癌细胞增殖的NK细胞
from poliferating in your body drop by 70%.
数量也会减少70%
You are also more likely to catch a cold
你也更容易感冒
because your immune system is weakened
因为你的免疫系统抵抗力下降
which is why when we’re sick,
这就是为什么生病时
we feel compelled to sleep so much.
我们会需要大量睡眠时间
Chronic lack of sleep is also linked to bowel, prostate and breast cancer,
长期缺乏睡眠会增加肠癌 前列腺癌 乳腺癌的风险
and people over 45 who sleep under 6 hours a night
而且 如果45岁以上的人每晚睡眠不足6小时
are also 200% more likely to have a heart attack or a stroke.
患有心脏病和中风的概率会增加200%
Even the World Health Organization has classified
甚至 世卫组织还认定
any form of nighttime shift work is a probable caricinogen.
任何形式的夜间轮班工作都会增加患癌风险
So even though you may swear that cutting 2 hours
因此 即使你发誓少睡2小时
of sleep makes you so much more productive
能增加工作效率
and that you don’t feel any worse.
你也没有觉得太糟糕
Just remember that every single day
但请记住 少睡两小时
your cognitive abilities continue to decrease,
会使你的认知能力日益下降
costing you much more than you may have bargained for.
导致你得不偿失
Be sure to check our latest video
一定要看看我们的最新视频
where we challenged ourselves to wear
我们将挑战
every single piece of plastic we used for 7 days
在日常生活及公共场合
while living in our normal life,
穿戴自己7天内用过的塑料制品
in public, which was insanely embarrassing.
这的确很丢人
We really want to make more content that
我们希望制作更多作品
can affect people’s lives in the planet.
可以影响地球上的人类生活
And this one has a ton of cool science in it
这个节目有很多很酷的科学知识
but was’t seen by that many people,
但是知道我们的人并不多
so we really appreciate it you checking it out.
如果你能点击关注 我们不胜感激
And if you want to learn more about sleep and pushing yourself,
如果你想了解很多关于睡眠和自我提升的知识
our latest podcast is about hustle culture
我们最新的播客是关于喧嚣文化
and touches on every ideas of studies
并涉及压力和睡眠的
related to stress, sleep
一些研究观点
and how much you should be working to optimize your results.
以及 获得最优的工作结果需要多少小时
We will leave links in this description,
我们会在简介中留下网址
otherwise be sure to subscribe for more
请订阅我们频道 了解更多内容
and we will see you next time for another video.
我们下个视频 再见

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视频概述

多数科学家认为,我们每天需要8小时左右的睡眠,但是现在社会有超过50%的人睡眠不足。那么睡眠不足对我们的身体有什么影响?我们的记忆、认知又会受到怎样的影响?

听录译者

肥嘟嘟左卫门

翻译译者

猿猴

审核员

审核员CL

视频来源

https://www.youtube.com/watch?v=fuvbS7cdKbs

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