为期两年的睡眠跟踪研究表明，睡眠质量差与体重增加有关

为期两年的睡眠跟踪研究表明，睡眠质量差与体重增加有关

Not sleeping enough or getting a bad night's sleep over and over makes it hard to control your appetite. And that sets you up for all sorts of health problems, including obesity, heart disease, high blood pressure and Type 2 diabetes.

睡眠不足或一次又一次地睡不好会让你很难控制自己的食欲。这会引发各种健康问题，包括肥胖、心脏病、高血压和2型糖尿病。

The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.

一项又一项的研究表明，睡眠质量差和较高的身体质量指数(BMI)之间存在联系，但研究人员通常依靠参与者的记忆来记录他们的睡眠质量。

Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.

健康追踪器、智能手机和手表上的睡眠应用程序改变了这一切。周一发表在《美国医学会内科杂志》上的一项新研究中，研究人员对12万人的睡眠质量进行了长达两年的跟踪调查。

The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above -- which is considered obese by the US Centers for Disease Control and Prevention -- had slightly shorter mean sleep durations and more variable sleep patterns.

结果显示，人与人之间的睡眠时间和模式有很大的不同。尽管如此，研究发现身体质量指数达到或超过30的人——被美国疾病控制和预防中心视为肥胖——平均睡眠时间略短，睡眠模式也更加多变。

People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.

身体质量指数超过30的人只比身体质量指数较低的人少睡15分钟。

There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.

这项研究有一些局限性。午睡被排除在外，其他健康状况不能被考虑在内，使用可穿戴追踪设备的人通常比不戴追踪设备的人更年轻、更健康，社会经济地位也更高。

"These are quite pricey devices, and remember, they are not approved by the US Food and Drug Administration," said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.

“这些都是非常昂贵的设备，记住，它们没有经过美国食品和药物管理局的批准，”睡眠专家拉吉·达斯古塔博士说，他是南加州大学凯克医学睡眠医学研究项目的副主任。

"The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep?" said Dasgupta, who was not involved in the study.

“这项研究结果还需要通过FDA批准的适当设备进行验证，而且由于这项研究可能是针对那些经济状况较好的年轻人，那么这项研究真的适用于我们担心睡眠不佳的老年人吗?”达斯古塔说，他没有参与这项研究。

However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were "not surprising."

不过，达斯古塔补充说，这项研究的一个主要好处是，它确实对人们进行了两年多的监测，结果证实了之前的研究，“并不令人惊讶”。

"While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health," the authors wrote.

作者写道:“虽然我们不能从研究结果中确定两者之间的联系，但这些发现进一步支持了睡眠模式与体重管理和整体健康有关的观点。”

Link between sleep and eating

睡眠和饮食之间的联系

There is a scientific reason why a lack of sleep is linked to appetite. When you're sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.

睡眠不足与食欲有关是有科学原因的。研究表明，当你睡眠不足时，一种叫做胃饥饿素的激素水平会急剧上升，而另一种激素瘦素则会急剧下降。其结果是饥饿的增加。

"The 'l' in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss," he said. "The 'g' in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain," Dasgupta said.

“leptin中的‘l’代表‘失去’:它抑制食欲，因此有助于减肥，”他说。“ghrelin中的‘g’代表增加:这种快速作用的激素会增加饥饿感并导致体重增加，”达斯古塔说。

People who were sleep-deprived reported greater increases in hunger and appetite than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.

睡眠不足的人比睡眠良好的人更容易感到饥饿和食欲增加。睡眠不足的参与者也很难控制自己对高碳水化合物、高热量零食的欲望。