熬夜等於慢性自殺，大家對這個說法應該不陌生了吧。可以說熬夜簡直就是21世紀的現代人們的標籤。工作、學習，甚至是玩手機，都可能成為我們的熬夜的原因。熬夜的危害大家應該都早有耳聞，那麼熬夜給我們帶來的究竟是怎樣的一些風險呢？
- Hey there, welcome to Life Noggin.
嘿，歡迎來到Life Noggin欄目。
I'd be willing to bet that we're all guilty of staying up late and sleeping in, at least once, or in my case many, many times.
我敢打賭，我們都因為熬夜和睡懶覺而愧疚過，每個人至少有那麼一次，以我為例這種情況有無數次。
I'm sure you know that getting a good night's sleep is good for you and staying up all hours of the night isn't, but oversleeping is also associated with health problems.
我相信你知道，睡個好覺對你有好處，而熬夜對你沒有好處，但睡眠過度也會帶來健康問題。
To help with this video, I brought in a sleep scientist, Juniper.
為了幫助拍攝這段視頻，我請來了一位睡眠科學家，朱尼珀。
- Yeah, about that, I kinda lied to get on this episode.
是的，關於這個問題，我為參加本期節目的錄製而撒了謊。
I just stream video games.
我只是流媒體視頻遊戲。
- Oh, so do you know anything about sleep?
哦，關於睡眠，你有什麼高見嗎？
- Well, I don't get a lotta sleep almost every night and I'm constantly tired.
嗯，我幾乎每晚都不怎麼睡覺，而且總是很累。
- You're hired.
你被錄用了。
So, which is worse for your health staying up or sleeping in?
那麼，熬夜和睡懶覺哪個對你的健康危害更大呢？
When we're lucky they go hand in hand, you sleep in after staying up late, but that's not often possible.
讓我們感到幸運的是，它們總是手牽手相伴而行，你熬夜後就會睡懶覺，但這通常是不可能的。
Especially when you have work or school in the morning.
尤其是第二天早上你還要工作或上學的時候。
You're usually missing out on sleep when you stay up or under sleeping.
當你熬夜或睡眠不足時，你通常會錯過睡眠。
So let's see how this compares to sleeping too much.
讓我們看看這和睡得太多有什麼區別。
Oversleeping.
睡眠過度。
- Deciding when you go to sleep, may not be entirely up to you.
決定什麼時候睡覺，可能並不完全取決於你自己。
Scientists have found that your sleep chronotype or internal clock is tied to certain genes, but how much sleep you get is another matter.
科學家發現，你的睡眠時間類型或生物鐘與某些基因有關，但你獲得多少睡眠則是另一回事。
And there is a general consensus that missing out on your required sleep can lead to a lot of health issues.
人們普遍認為，錯過所需的睡眠會導致很多健康問題。
So Blocko, does everyone need a certain amount of sleep each day?
那麼布洛克，每個人每天都需要一定的睡眠嗎？
- According to the National Sleep Foundation,?this sleep need ranges from 17 hours for newborns to seven hours for adults,?with teenagers and young adults needing around nine hours of sleep a day.
根據國家睡眠基金會的數據，這種睡眠需求從新生兒的17小時到成人的7小時不等，青少年和年輕人每天需要9小時左右的睡眠。
Of course, this is gonna vary depending on the person.
當然，這會因人而異。
- Is that nine hours of sleep thing like mandatory or?
那九個小時的睡眠是強制性的還是？
- Or people that regularly miss this mark are at a higher risk of developing psychological, neurological, gastrointestinal and respiratory disorders as well as heart disease.
經常錯過這一標誌性數據的人更容易患上心理、神經、胃腸道和呼吸系統疾病以及心臟病。
- So that's a yes.
所以這是肯定的。
- In a 2013 study of 6,500 patients, researchers found that people who typically slept less than six hours a night were more likely to have a stroke, congestive heart failure, and a heart attack compared to those who slept six to eight hours a night.
在2013年一項針對6500名患者的研究中，研究人員發現，與每晚睡眠6到8小時的人相比，每晚睡眠不足6小時的人更容易中風、充血性心力衰竭和心臟病發作。
Lack of sleep had also been linked to type two diabetes.
睡眠不足也會導致2型糖尿病。
Without a good night's rest, our hormones struggled to regulate processes like hunger and weight control.
如果晚上沒有好好休息，我們的荷爾蒙就很難調節飢餓和體重控制等過程。
And researchers have found that when you miss out on sleep, less insulin is released after you eat.
研究人員發現，當你睡眠不足時，進食後釋放的胰島素就會減少。
Insulin is a chemical that helps your muscles, fat, and liver cells absorb sugar, where it's stored until your body needs energy.
胰島素是一種幫助你的肌肉、脂肪和肝細胞吸收糖分的化學物質，糖分儲存在那裡，當你需要時，會為你的身體提供能量。
- But that doesn't mean that oversleeping is good for you.
但這並不意味著睡眠過度對你有好處。
That same 2013 study on heart disease also found that subjects who slept for more than eight hours a night were at higher risk for coronary artery disease and angina, which is the medical term for chest pain caused by reduced blood flow to the heart and like losing sleep, oversleeping can also increase your risk of type two diabetes though the reasons for this are less clear.
同一項2013年的心臟病研究還發現，每晚睡眠超過8小時的受試者患冠心病和心絞痛的風險更高，心絞痛是一種醫學術語，指因心臟血流減少和缺少睡眠引起的胸痛，睡眠過度也會增加你患2型糖尿病的風險，儘管原因還不太清楚。
-Aside from all these health issues, what are the chances that you'll actually die from either staying up or sleeping in?
除了這些健康問題之外，熬夜或睡懶覺導致死亡的可能性有多大？
Well, I hate to be that guy, but it could happen.
好吧，我可不想成為那個人，但這是可能發生的。
- Did you say die?
你是說到死亡嗎？
Why is everything you talk about so dangerous?
為什麼你說的每件事都那麼危險？
- Ah, I see you've been subscribed to this channel for a while, huh?
啊，我看你訂閱這個欄目已經有一段時間了，是吧？
Due to the higher prevalence of all these health problems, both those who go to sleep late and sleep in, have a greater risk of death.
由於所有這些健康問題導致的高發病率，那些睡得晚和睡懶覺的人都有更大的死亡風險。
A meta analysis combining the data of 16 studies and over 1 million subjects found that compared to adults who sleep the normal seven to eight hours, those who slept less than seven hours a night had a 12% greater risk of death.
一個結合了16項研究和超過100萬名受試者數據的薈萃分析發現，與睡眠時間一般為7到8小時的成年人相比，那些每晚睡眠時間少於7個小時的成年人的死亡風險高出12％。
And those who slept more than eight hours had a 30% greater risk.
那些睡八個小時以上的人的死亡風險則高出30％。
So do yourself a favor and try your best to get your required amount of sleep.
所以，請幫你自己一個忙，盡你最大的努力獲得你所需的睡眠量。
Chances are you probably have something going on in the morning and you're gonna have to wake up early.
很可能你早上有什麼事，你得早起。
So don't stay up too late.
所以不要熬夜到太晚。
It seems like it's really bad.
這好像真的很糟糕。
I hope this helped you, Juniper.
我希望這對你有幫助，朱尼珀。
Maybe now you'll get some more sleep.
也許現在你就可以多睡一會兒了。