凌晨三点，你已经数了几只羊了？

喂，你听说了吗？睡眠不足会使你更容易发胖。

小编猜你肯定有过类似下面的情况，你是不是有过下面类似的情况啊？

It's 3 a.m. and you're wide awake for the second night in a row. You get up and stumble to the kitchen for some warm milk mom swears will put you to sleep.

现在是凌晨三点，你已经是连续两晚处于完全清醒的状态了。你或许会起床，跌跌撞撞地走去厨房喝一些温牛奶，因为你妈妈曾发誓说牛奶将有助于睡眠。

But why are you eating a bowl of ice cream with a side of cookies?

但是你为什么在边吃冰淇淋边吃饼干呢？

What is it about sleep exhaustion and junk food?

睡眠不足与吃垃圾食品之间有什么联系吗？

Simply, because a lack of sleep triggers instincts that yearn for rich, sweet, fatty foods.

简单来说，因为睡眠的缺乏，会激起人们渴望去吃油腻、高甜度和高脂肪食物的本能。

你不服气？但渴望吃高热量食物是真的吧？小肉肉也是真的吧？

即使听到这你可能有些生气，但你真的有必要了解睡眠缺乏导致发胖的原因哦

When you're sleep deprived,research shows,ghrelin levels spike while leptin takes a nose dive. The result is an increase in hunge.

研究表明，当你睡眠不足时，饥饿激素水平会激增，而瘦激素水平会急剧下降。最终导致饥饿感增加。

But food is food, so that doesn't explain why we crave candy instead of carrots.

To answer that, you have to look at another system of the body: The endocannabinoid system. Its job is to keep our body in homeostasis, or equilibrium and it regulates everything from sleep to appetite to inflammation to pain and more.

但是食物的种类如此之多，这并不能解释为什么我们想吃的是糖果而不是胡萝卜。

要回答这个问题，你必须得看看身体的另一个系统：内源性大麻素系统。它的作用是使人体保持体内的稳态，并调节从睡眠到食欲到炎症再到疼痛等各个方面的平衡。

Now we know it's an ancient system. So what does this system have to do with eating? Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the "munchies."

目前，我们知道它是一个古老的系统。那么这个系统与饮食有什么关系呢？内源性大麻素与大麻中的活性成分相同的受体结合，正如我们所知，这经常会引发“ 饥饿感”。

Researchers now believe it could be the endocannabinoid system that triggers our hedonistic cravings for fatty, starchy and sugary foods. And just like with leptin and ghrelin, sleep deprivation seems to make it worse.

目前研究人员认为可能是内源性大麻素系统引发了我们对脂肪、淀粉和含糖食物的享乐欲望。就像瘦素和饥饿激素一样，而睡眠不足似乎会使情况变得更糟。

In a study published in 2016, Hanlon, a research assistant professor, compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.

  在2016年发表的一项研究中，助理研究教授Hanlon比较了正常睡眠四晚(超过八小时)和只睡4.5小时的人体内循环的2-AG水平（2-AG是最丰富的内源性大麻素之一）。

People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. They also had a rough time controlling their urges for high-carb, high-calorie snacks.

与睡眠良好的人相比，睡眠不足的人更容易感到饥饿和食欲不振，他们下午2-AG的浓度也更高。（同时）他们也很难控制住对高碳水化合物、高热量零食的欲望。

But food is food, so that doesn't explain why we crave candy instead of carrots.

To answer that, you have to look at another system of the body: The endocannabinoid system. Its job is to keep our body in homeostasis, or equilibrium and it regulates everything from sleep to appetite to inflammation to pain and more.

但是食物的种类如此之多，这并不能解释为什么我们想吃的是糖果而不是胡萝卜。

要回答这个问题，你必须得看看身体的另一个系统：内源性大麻素系统。它的作用是使人体保持体内的稳态，并调节从睡眠到食欲到炎症再到疼痛等各个方面的平衡。

Now we know it's an ancient system. So what does this system have to do with eating? Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the "munchies."

目前，我们知道它是一个古老的系统。那么这个系统与饮食有什么关系呢？内源性大麻素与大麻中的活性成分相同的受体结合，正如我们所知，这经常会引发“ 饥饿感”。

Researchers now believe it could be the endocannabinoid system that triggers our hedonistic cravings for fatty, starchy and sugary foods. And just like with leptin and ghrelin, sleep deprivation seems to make it worse.

目前研究人员认为可能是内源性大麻素系统引发了我们对脂肪、淀粉和含糖食物的享乐欲望。就像瘦素和饥饿激素一样，而睡眠不足似乎会使情况变得更糟。

In a study published in 2016, Hanlon, a research assistant professor, compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.

  在2016年发表的一项研究中，助理研究教授Hanlon比较了正常睡眠四晚(超过八小时)和只睡4.5小时的人体内循环的2-AG水平（2-AG是最丰富的内源性大麻素之一）。

People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. They also had a rough time controlling their urges for high-carb, high-calorie snacks.

与睡眠良好的人相比，睡眠不足的人更容易感到饥饿和食欲不振，他们下午2-AG的浓度也更高。（同时）他们也很难控制住对高碳水化合物、高热量零食的欲望。

了解了吗，内源性大麻素，记住这个坏家伙。要是想远离这个坏家伙，记得保持充足的睡眠哦。此刻，想保持身材的你是否还想熬夜呢？（反正小编是不敢了，嘿，早睡早起身体好。）

 现在你知道睡眠不足可能会使你更容易发胖，那你知道它还有什么坏处吗？

You may be more likely to suffer a heart attack or stroke or develop heart disease, according to a new study published Wednesday.

周三发表的一项新研究表明，失眠可能引发心脏病或中风，也可能患上心脏病。

Three key signs of insomnia

失眠的三个主要症状

Researchers in the study, published in Neurology, a journal of the American Academy of Neurology, asked nearly a half million Chinese about three key symptoms of insomnia:

在一项发表在《神经学》（一本美国有关神经学研究的杂志）的研究中，研究者询问了近50万中国人三个有关失眠主要症状的问题。

Did they have trouble falling and staying asleep?

他们是否难以入睡并处熟睡状态？

Did they wake up too early in the morning and couldn't go back to sleep?

他们是否早上醒得过早且难以再次入睡？

Did they have trouble staying focused during the day because of a lack of sleep?

他们是否因缺乏睡眠而白天难以集中精力吗？

你是否也有过这样情况？我们为此做了个小调查（回收有效问卷73份，也许你也参与了本次调查），请看下图，不知道你们属于哪一类呢？看看你有多少“天涯沦落”人。

Ten years later, researchers looked at the cardiovascular health of the study participants. They found those who had all three symptoms of insomnia were 22% more likely to have coronary artery disease and 10% more likely to have a stroke than those who slept well. The finding held even after researchers adjusted for confounding factors such as smoking, physical activity level and alcohol use.

十年后，研究者们再次查看参与者们的心血管健康状况时，他们发现，与那些睡眠质量高的人相比，符合上述三个症状的人患冠状动脉疾病的可能性会高出22%，患中风的可能性会高出10%。即使在研究者调整了吸烟、运动水平、喝酒等混杂因素之后，这个研究结果仍然成立。

Then they analyzed the three insomnia questions separately. Those who reported issues with staying focused during the day due to poor sleep were 13% more likely to experience heart issues, the study found.

接着在分别分析了这三个问题之后，他们发现：那些由于睡眠不足而导致白天注意力不集中的人患心脏病的可能性要高出13%。

People who only reported trouble getting and staying asleep were 9% more likely and those who reported waking too early were 7% more likely to develop stroke and heart conditions than people with no sleep issues.

与没有睡眠问题的人相比，那些难以入睡的人中风和患上心脏病的可能性高出9%，而那些过早醒来的人患中风和心脏病的可能性高出7%。

"The link between insomnia symptoms and these diseases was even stronger in younger adults and people who did not have high blood pressure at the start of the study," said study author Dr. Liming Li, of Peking University in Beijing, in a statement.

此研究报告的作者、北京大学博士李立明在一份声明中说:“失眠症状与这些疾病的联系会更加突显在年轻人和一开始没有高血压的人群中。”

"So future research should look especially at early detection and interventions aimed at these groups," Li added.

“所以，未来的研究应更着眼于针对该群体的早期检测和预防措施。”李补充道。

看到这儿，你们是不是也开始担心熬夜的自己了，尤其是看到李立明博士的声明，年轻读者们，你们是不是像我一样开始瑟瑟发抖了。

什么？！睡眠不足还可能会增大我们患老年痴呆的可能性？！到底怎么回事？快跟小编一起来看看吧。

The brain waves generated during deep sleep appear to trigger a cleaning system in the brain that protects it against Alzheimer's and other neurodegenerative diseases.

深度睡眠时产生的脑电波可能会触发大脑中的清理系统，而该系统可以保护大脑免受阿尔茨海默病毒和其他神经衰退性疾病的侵害。

Electrical signals appear just before a pulse of fluid washes through the brain, presumably removing toxins associated with Alzheimer's.

脑电波信号通过之后，大脑的液体脉冲开始冲洗大脑，这很可能是在清除与阿尔茨海默氏症有关的毒素。

 Researchers watch brain activity, including cerebrospinal fluid, or CSF, the liquid that flows through the brain and spinal cord.

研究人员监测人脑活动，包括脑脊液的监测，或称CSF，这是一种流经大脑和脊髓的液体。

 They discovered that during sleep, there are these really large, slow waves occurring maybe once every 20 seconds of CSF washing into the brain

他们发现，在睡眠期间，脑脊液以20秒/次的频率流入大脑时，一种强烈的慢电波也会产生。

In fact, the electrical wave which was a very familiar one called a slow wave was triggering each wash cycle. Slow waves appear when a person enters the state known as deep sleep, or non-rapid eye movement sleep.

事实上，是慢波触发了每个清洗周期。它会在人们熟睡状态或非快速眼动睡眠状态出现。

It's already known that people with Alzheimer's disease have less of these electrophysiological slow waves, so they have smaller and fewer slow waves."

我们已经知道老年痴呆患者的这种电生理慢波较少，所以，他们脑部的慢波活动就会更小、更少。”

 This will lead to the reduction of wash cycles in the brain, which would limit the brain's ability to clear out the toxins associated with Alzheimer's.

这会导致大脑中清洗循环的减少，进而限制大脑清除与阿尔兹海默症有关毒素的能力。

There exists the relationship between slow-wave sleep and a toxin called beta-amyloid, which accumulates in the brains of people with Alzheimer's.

睡眠慢波与β-淀粉样蛋白毒素有关，这种毒素会在老年痴呆患者的大脑中积累。

It's a vicious cycle where amyloid decreases sleep, and decreased sleep results in more amyloid.

这是一种恶性循环，淀粉样蛋白会减少睡眠，而睡眠的减少又会导致这种物质的增加。

"There are a bunch of things that are probably contributing to people's likelihood [of] getting Alzheimer's," researcher says, "and I think sleep is going to turn out to be one of them."

研究人员表示“有很多因素都可能导致人们患上老年痴呆症，我认为睡眠将是其中之一。”

睡眠不足会增加引发老年痴呆症的毒素，你怕了吗？（反正小编是怕啦）

睡眠不足带来的问题可不止今天分享的这些哦！读书赚钱固然重要，但睡眠问题也不容忽视，毕竟，身体才是革命的本钱！