睡眠

睡眠

美国梅奥诊所:保持健康,每天睡多少小时才足够?

红太狼 发表了文章 • 4 个评论 • 979 次浏览 • 2016-07-02 20:29 • 来自相关话题



你需要睡多久取决于各种因素,尤其是年龄。虽然睡眠需求因人而异,差别很大,但考虑到年龄不同,一般建议:
 
年龄     每天推荐的睡眠时长
新生儿    14-17小时
12月龄    晚上10小时,外加4小时的小憩
2岁      约11-12小时,外加1-2小时的午睡
3-5岁    10-13小时
6-13岁    9-11小时
14-17岁    8-10小时
成人      7-9小时
 
除了年龄,还有其他因素影响需要睡眠时长。例如:
  • 怀孕:孕早期身体会发生变化,睡眠需求增加。
  • 衰老:老年人需要的睡眠时长和年轻人一样。然而,随着年龄的增长,他的睡眠模式可能会改变,睡觉变得轻,睡眠时间变短(译者注:人的正常睡眠可分为快波睡眠和慢波睡眠,其中慢波睡眠是人体得到最充分休息的睡眠阶段,也称深度睡眠,其时间长短被认为是睡眠质量高低的决定因素)。
  • 缺觉:如果前一段时间不足,你现在的需求会增加。
  • 睡眠质量:如果你的睡眠经常被打断,就没有得到高质量的睡眠。睡眠质量和时长同样重要。


有些人声称自己每晚只睡几个小时也休息的很好,但他们的表现可能受到影响。研究表明,每晚睡得太少的人在繁复的精神任务上的表现不如那些接近7小时睡眠的人。

中文翻译:灰牛奶
本文地址:http://www.wjbb.com/know/1549
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

美国睡眠医学学会:成人一天睡多久更合适?

红太狼 发表了文章 • 0 个评论 • 769 次浏览 • 2016-07-02 20:19 • 来自相关话题

  Recommended Amount of ...查看全部

 
Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
 
Sleep is essential for optimal health. The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) developed a consensus recommendation for the amount
of sleep needed to promote optimal health in adults, using a modified RAND Appropriateness Method process. The recommendation is summarized here. A manuscript detailing the conference proceedings and evidence supporting the final recommendation statement will be published in SLEEP and the Journal of Clinical Sleep Medicine.
 
CONSENSUS STATEMENT
• Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.
• Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain,impaired performance, increased errors, and greater risk of accidents.
• Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health
risk.
• People concerned they are sleeping too little or too much should consult their healthcare provider.
 
METHODOLOGY
Healthy sleep requires adequate duration, good quality, appropriate timing and regularity, and the absence of sleep disturbances or disorders. Sleep duration is the most frequently
investigated sleep measure in relation to health. Furthermore, the US Department of Health and Human Services created a Sleep Health Objective to “increase the proportion of adults
who get suffi cient sleep” in Healthy People 2020, a federal initiative to improve the nation’s health.  Thus our recommendation focuses on this sleep parameter. A panel of 15 experts in sleep medicine and research used a modifi ed RAND Appropriateness Method  to develop a recommendation regarding the sleep duration, or sleep duration range, that promotes optimal health in adults aged 18 to 60 years.

The expert panel reviewed published scientifi c evidence addressing the relationship between sleep duration and health, using a broad set of National Library of Medicine Medical Subject Headings (MeSH) terms and no date restrictions,which resulted in a total of 5,314 scientific articles. The process was further guided by the Oxford grading system. The panel focused on nine health categories with the best available evidence in relation to sleep duration: general health, cardiovascular health, metabolic health, mental health, immunologic function, human performance, cancer, pain, and mortality. Consistent with the RAND Appropriateness Method, multiple rounds of evidence review, discussion, and voting were conducted to arrive at the final recommendation. The process to develop this statement was conducted over a 12-month period and concluded with a consensus meeting held in February 2015 in Chicago, Illinois.
 
DISCUSSION & FUTURE DIRECTIONS
Current evidence supports the general recommendation for obtaining 7 or more hours of sleep per night on a regular basis to promote optimal health among adults aged 18 to 60 years.
Individual variability in sleep need is influenced by genetic,behavioral, medical, and environmental factors. A clearer understanding of the precise biological mechanisms underlying sleep need continues to require further scientific investigation.

This recommendation creates a foundation to raise awareness and improve understanding of sleep effects on health. The recommendation provides a basis for:
• Educating the public and healthcare providers on the importance of adequate sleep duration for health.
• Encouraging individuals to obtain adequate sleep duration.
• Discussing the economic and social benefits of adequate sleep duration, thereby informing public policy.
• Promoting research on the role of sleep duration in health and well-being.
Research that directly examines the effects of sleep duration on health may lead to revisions of this recommendation in the future.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1548
原文出处:http://www.aasmnet.org/resources/pdf/pressroom/Adult-sleep-duration-consensus.pdf

美国睡眠医学学会:孩子一天睡多久更合适?

豌豆爸爸 发表了文章 • 2 个评论 • 1193 次浏览 • 2016-06-16 14:10 • 来自相关话题

睡眠休整:儿童最佳健康的推荐睡眠时间 ...查看全部

睡眠休整:儿童最佳健康的推荐睡眠时间


美国睡眠医学学会(AASM)首次发布了“儿童和青少年所需的推荐睡眠时间来促进最佳健康以避免睡眠不足的健康风险”的官方共识。
 
下列是共识声明的睡眠建议值:
  • 4个月到12个月的婴儿每天应该规律地睡12到16个小时(包括午睡)来促进最佳健康。
  • 1到2岁的儿童每天应该规律地睡11到14个小时(包括午睡)来促进最佳健康。
  • 3到5岁的儿童每天应该规律地睡10到13个小时(包括午睡)来促进最佳健康。
  • 6到12岁的儿童每天应该规律地睡9到12个小时(包括午睡)来促进最佳健康。
  • 13到18岁的儿童每天应该规律地睡8到10个小时(包括午睡)来促进最佳健康。


美国睡眠医学学会共识声明发表在6月出版的《临床睡眠医学杂志》,并将在“睡眠2016”周讨论,这是在丹佛的由LLC(APSS)公司主办的专业睡眠联合会第30周年会。

“睡眠对于健康至关重要,在儿童早期养成良好的睡眠习惯很重要”,儿童共识小组主持人,也是美国睡眠医学学会会员史利尼·帕瑞史说,“当儿童进入青春期之后,继续保持充足的睡眠尤其重要。”
.
该推荐出自于这个国家最顶尖的13位睡眠专家组成的儿童共识小组的长达10个月的项目,并得到美国儿科学会、睡眠研究协会、美国睡眠专家协会的支持。这个专家小组回顾了864篇发表的睡眠时间和儿童健康之间的科学文章,使用正式的评分系统评估证据,并在多轮投票后达成最后建议。

该儿科共识小组发现,规律的以建议的时间睡眠和更好的健康状态有关,包括:提高的注意力、行为、记忆、情绪管理、生命质量、心理和生理健康。

共识小组发现,睡眠少于推荐值和注意力差、行为、学习有问题相关。缺乏睡眠可以增加事故、伤害、高血压、肥胖、糖尿病和抑郁的风险。共识小组还发现青少年缺少睡眠和增加自残、自杀意念、和尝试自杀的风险。

“超过三分之一的美国人得不到充足的睡眠,对于处于早期发育关键时期的儿童来说,睡眠更加重要,”纳斯尼尔·沃森博士,2015-2016年美国睡眠医学学会理事说,“确保有足够的睡眠时间是促进儿童的健康生活方式最好的方法之一”。

此外,小组还发现,超过推荐的时间规律睡眠可能跟一些不良的健康结局有关,如:高血压、肥胖、以及心理问题。

健康睡眠的好处不仅仅要求合适的睡眠时间,也需要合适的时间、每日的规律性、良好的睡眠质量及没有睡眠障碍。那些担心孩子睡多或者睡少的家长可以咨询医生。在可信赖的睡眠中心找一个当地的睡眠专家,可登录www.sleepeducation.org。
 
该项目由国家健康睡眠认识项目联合美国疾病预防控制中心(CDC)、美国睡眠医学学会(AASM)和美国睡眠研究学会(SRS)共同资助。

中文翻译:梦乐媛
本文地址:http://www.wjbb.com/know/1539
原文出处:http://www.aasmnet.org/articles.aspx?id=6326

美国克利夫兰诊所:晚上开窗睡觉会引起喉咙痛吗?

豌豆爸爸 发表了文章 • 0 个评论 • 1043 次浏览 • 2016-03-24 11:43 • 来自相关话题


Scratchy throats in the morning and various causes。
 
If you wake up with a sore throat, you might wonder: Was it because you left the window open or a fan running? Experts say there are a variety of reasons, which you can often address with simple remedies. While people may believe leaving a window open caused their sore throat, it really depends more on the air quality, says Michael Benninger, MD, Chairman, Head and Neck Institute at Cleveland Clinic. “Cool air from an open window can help people breathe better, unless the air is very dry,” Dr. Benninger says.

Fans also can dry the air, but the soothing white noise may lead to better sleep. “I suggest facing the fan away. It will still circulate the air while producing background noise,” he says.
 
Common problems and fixes

“The most common reasons for a sore throat in the morning are a dry environment, especially in winter, along with mouth breathing and acid reflux,” Dr. Benninger says. He says that dehydration, hay fever, or the beginning of a cold also can be culprits.

If you consider your sleeping environment and symptoms, you often can find ways to rid yourself of that sandpaper-in-your-throat feeling.

Here are some common questions to ask yourself:
  • Is the air dry? If you suspect the air is dry, which tends to be a problem in the winter, use a humidifier. Drinking extra water in general, but especially before bed, also can help.
  • Could you be mouth breathing? Breathing from your nose helps keep moisture in your mouth and throat. Sometimes if nasal passages aren’t clear, we end up breathing out of our mouths. For short-term relief (for a cold), you could try oxymetazoline (Afrin®) at bedtime for a few days. For longer-term relief, you can use a steroid nasal spray (fluticasone), or you can use Breathe Right® nasal strips.
  • Do you have acid reflux? People reflux more when they are in a lying position, Dr. Benninger says. “There are pillows that may help, but a healthy diet (low in acid) and weight control are the keys,” he says. If acid reflux is an issue for you, he suggests taking an H2 antihistamine like Zantac® or Pepsid® before bedtime. Also, he suggests not eating right before bed and avoiding alcohol, which can cause increased snoring.
 What about allergies?Do you have allergies? Depending on your allergies, treatment of indoor and/or outdoor allergies also can help reduce a sore throat.Other allergy tips include the following:
  • Change air filters regularly
  • Keep pets out of the bedroom
  • Remove carpets and drapes if possible
  • Line mattress and pillows if you are allergic to dust mites
  • Shower in the morning as the steam can soothe the throat
It’s hard to fathom, but dust mites and debris can add five to 10 pounds to a mattress over a few years.For some people, this advice might be even harder to fathom: “Disobey your mother’s rules and don’t make the bed,” Dr. Benninger says. “Dust mites like dark, warm environments so keep your sheets pulled until right before you sleep.” When is it time to see a doctor?If you answer “yes” to these questions, it’s time to see a doctor:
  • Do you have a sore throat not associated with a virus that lasts all day?
  • Is your sore throat not improving after a couple of weeks?


It’s especially important to get your throat examined by a professional if you have the above symptoms and you also smoke, have acid reflux and/or drink a lot of alcohol.

“Any associated change of voice or difficulty swallowing is more worrisome,” Dr. Benninger says.

Primary care doctors can help but if the soreness persists, it may be time to see a specialist (ENT). It could be a sign of a more serious condition. “HPV [human papilloma virus] is becoming an epidemic for oral-pharyngeal cancers. A person with multiple partners or with papilloma elsewhere should be particularly cautious,” Dr. Benninger says.

Fortunately, a sore throat in the morning that goes away after some food or drink rarely is a sign of something serious.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1458
原文出处:https://health.clevelandclinic.org/2015/10/can-get-sore-throat-sleeping-open-window

安全睡眠,我家宝宝| Sleep Safe, My Baby

豌豆爸爸 发表了文章 • 0 个评论 • 1526 次浏览 • 2015-11-21 23:13 • 来自相关话题

降低婴幼儿婴儿猝死综合征(SIDS)风险的睡 ...查看全部

降低婴幼儿婴儿猝死综合征(SIDS)风险的睡眠要点:
How to Sleep your Baby Safely:

1.让宝宝躺着睡;
Sleep baby on the back from birth, not on the tummy or side
 
2.宝宝睡觉时头面部不要遮盖东西;
Sleep baby with head and face uncovered
 
3.宝宝出生前后远离二手烟;
Keep baby smoke free before birth and after
 
4.为宝宝提供一个安全的睡眠环境:婴儿床内无枕头,无床栏防撞垫,无毛绒玩具等;
Provide a safe sleeping environment night and day
 
5.宝宝出生后头6个月到12个月内与父母同房不同床;
Sleep baby in their own safe sleeping place in the same room as an adult caregiver for the first six to twelve months
 
6.母乳喂养宝宝。
Breastfeed baby
 
中文翻译:豌豆爸爸
本文地址:http://www.wjbb.com/know/1336
原文出处:http://www.sidsandkids.org/safe-sleeping/
详细指南:http://www.sidsandkids.org/wp-content/uploads/SIDS053-Safe-Sleeping-Long-Brochure-Updates-web.pdf
简单指南:http://www.sidsandkids.org/wp-content/uploads/SIDS042-J-SafeSleeping-EasyRead-8pp-DL-Rollfold-Single-Pages-LR5.pdf

妈妈又对了:缺乏睡眠的人更容易感冒

灰太狼 发表了文章 • 0 个评论 • 1304 次浏览 • 2015-09-01 10:31 • 来自相关话题



Story highlights
  • People who slept five hours or less are most likely to catch a cold
  • Most adults get two or three colds every year
  • Most adults get on average of 7.18 hours of sleep a night

 
(CNN)So, it turns out your mother was right again: The less sleep you get, the more likely you are to catch a cold.A new study published in this week's journal SLEEP, finds that people who sleep less than six hours are more likely to catch a cold. Researchers tracked 164 healthy men and women for a week at a time, monitoring how much they slept and exposing them to the rhinovirus, also known as, the common cold.
 
Sleep at least six hours a night

Aric Prather, lead author of the study, and his colleagues found that those who slept less than five hours were 4.5 times more likely to have a cold than those who slept seven hours.

Only 18% of those who slept six or more hours got a cold, while 39% of those slept less than six hours got the virus.

According to the Centers for Disease Control and Prevention, most adults average two to three colds a year and kids have even more.

Prather pointed out that when we don't sleep enough, it may impact our immune systems in a variety of ways -- from how the cells act to enabling our inflammation pathways.

"We don't know conclusively what happens, but there are a variety of pathways and they all work together and ultimately put people at risk," Prather said.

Shalini Paruthi, director of the Pediatric Sleep and Research Center at Saint Louis University, put it simply: "It looks like an adequate amount of sleep allows our body to mount a better immune response."
 
Americans sleep less and less

We spend a third of our lives asleep -- that's about 25 years. But, sleeping is becoming a challenge in the United States. Americans are simply sleeping less and less. In 1985, the average amount of sleep was close to 7.5 hours, and according to the American Academy of Sleep Medicine has dropped to 7.18.

Aside from catching more colds, lack of sleep has also been associated with mental alertness and driving ability, as well as increased risk of heart attack, stroke, diabetes and obesity.

"I think this study provides further evidence the important for adequate sleep," Nathan Watson, president of the American Academy of Sleep Medicine said. "People need to consider sleep an important tool to healthy life, as opposed as an impediment to staying awake."

Before you turn off your alarm off -- keep in mind that there have been studies that have found that those who sleep nine or more hours could increase their risk of death. But, according to James Gangwisch, a sleep researcher at Columbia University, said those studies didn't explore whether those people had underlying illnesses.
 
How to sleep better

So what can you do to get a better night's sleep? In addition to setting an alarm in the morning, try setting one at night to remind you that it's bedtime. Keep your bedroom as dark as possible. And when you wake in the morning, get out and get some sun. The light wakes up your brain and tells it to be alert, and later on, that helps you ease into sleeping better at night.

Prather said we need to raise the profile of sleep.

"Sleep usually takes a back seat to everything else we're doing, and it's a disservice," Prather said. "There's a real health cost to doing that."
 
中文翻译:
本文地址:http://www.wjbb.com/know/1221
原文出处:http://edition.cnn.com/2015/08/31/health/not-enough-sleep-common-cold/index.html
文献下载:http://www.journalsleep.org/ViewAbstract.aspx?pid=30153

美国梅奥诊所:上夜班后白天很难入睡,有什么倒班睡眠的建议吗?

豌豆爸爸 发表了文章 • 1 个评论 • 1488 次浏览 • 2015-05-16 17:05 • 来自相关话题

来自医学博士Tim ...查看全部

来自医学博士Timothy Morgenthaler的回答。
 
按照自然规律,人类白天处于清醒状态,夜晚睡觉休息。如果经常倒班,那么能在白天睡个好觉可不大容易。
 
如果想白天想睡的好一点,不妨试试以下方法:
  • 睡前不要吃刺激性的食物。如果您上夜班,需要在早上到下午这段时间睡觉的话,那么午夜过后尽量不要吃含有咖啡因的东西。
  • 营造一个悠闲的环境。为了一觉睡到自然醒,建议你关掉手机或者拔掉电话线,然后拉上窗帘。您也可以把温度调低些,戴上眼罩和耳塞,并在卧室门外挂上“请勿打扰”的小牌子。把预约安排到睡觉以外的时间,并告诉家人和朋友不要在您睡觉的时候找你。
  • 上夜班之前的一段时间可以打个盹,补补觉。白天小睡半个小时可以让您在夜班时间更清醒些,并能让您反应更快,记性更好。但是打盹的时间不要太长,时间越长,醒来后就越可能迷迷糊糊、摇摇晃晃的。
  • 调整好生物钟。每天按时睡觉按时起床会让您睡的更好。只要您还上夜班,尽量坚持按时睡觉按时起床,即使在周末及休息的时候也要这么做。
  • 选择健康的生活方式。吃健康的食物,平时有规律地锻炼。把工作安排在起床后,而不是睡觉前。不要为了保持清醒而吃垃圾食品或者抽烟,也不要靠酒精去入睡。


如果这些建议都不管用的话,去咨询医生或者睡眠专家吧。

中文翻译:乐山乐水
本文地址:http://www.wjbb.com/know/1096
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/shift-work/faq-20057991

美国梅奥诊所:褪黑素( Melatonin )有助于睡眠吗?有何副作用?

豌豆爸爸 发表了文章 • 0 个评论 • 2563 次浏览 • 2015-05-11 22:31 • 来自相关话题

来自医学博士Brent A. Bauer ...查看全部


来自医学博士Brent A. Bauer的回答。
 
The hormone melatonin plays a role in your natural sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements taken at the right time might be helpful in treating jet lag or other sleep disorders that involve poor alignment of your natural biological clock with the night-day pattern around you. Melatonin might also reduce the time it takes to fall asleep — although this effect is typically mild.

Melatonin might be more effective for other types of sleep issues, such as delayed sleep disorder or other sleep disorders affecting circadian rhythm.

The most common melatonin side effects include:
  • Daytime sleepiness
  • Headaches
  • Dizziness
Other, less common melatonin side effects might include abdominal discomfort, mild anxiety, irritability, confusion and short-lasting feelings of depression.In addition, melatonin supplements can interact with various medications, including:
  • Blood-thinning medications (anticoagulants)
  • Medications that suppress the immune system (immunosuppressants)
  • Diabetes medications
  • Birth control pills


If you're considering taking melatonin supplements, check with your doctor first — especially if you have any health conditions. He or she can help you determine the correct dose, which depends on the intended use.

If you take melatonin, choose commercial supplements produced in a lab. Melatonin supplements made from animal sources might contain contaminants. Avoid activities that require alertness — such as driving or operating heavy machinery — for four to five hours after taking melatonin. Also, melatonin is generally recommended only for short-term use — up to two months. Some research indicates that longer term use might be appropriate in certain cases, however.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1077
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874

美国梅奥诊所:屏幕时间如何影响睡眠?

豌豆爸爸 发表了文章 • 1 个评论 • 939 次浏览 • 2015-05-11 22:25 • 来自相关话题

来自医学博士Eric J. Olson的回答。 ...查看全部

来自医学博士Eric J. Olson的回答。
 
越来越多的研究显示使用电子设备,如电脑、电视、手机或者电子游戏,特别是在睡觉前使用电子设备,与大人与小孩睡得晚以及睡得少关系密切。

对于这种联系,有很多可能的解释。人们有可能会把之前用于睡眠的时间用于使用电子设备,或者使用电子设备替代了做有利于睡眠的身体活动。另一种可能是由于电子设备会增加生理和心理的刺激,从而使人难以入睡。

很多研究者相信,晚上暴露于电子设备产生的光线会干扰褪黑素——一种帮助控制自然睡眠觉醒周期的荷尔蒙的产生。不过也有可能是那些本身有睡眠障碍的人更倾向于在睡前使用电子设备。显然,这是一个值得更进一步研究的问题。

在此期间, 如果您担心电子设备对您的睡眠有影响,请关注您的睡眠卫生。例如,养成规律的睡眠作息以及在睡前避免来自如电视或者电脑的光线和噪音的刺激。 如果您在床上使用手机或者平板电脑,调暗屏幕亮度并与屏幕保持14英寸(36厘米)远的距离可能有助于减少睡眠被干扰的风险。

中文翻译:Kseniya
本文地址:http://www.wjbb.com/know/1076
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-custom-site/faq-20058323

美国梅奥诊所:睡眠太少会导致体重增加吗?

豌豆爸爸 发表了文章 • 1 个评论 • 814 次浏览 • 2015-05-11 22:20 • 来自相关话题

  来自医学博士Donald Hensrud的回答。 ...查看全部

 
来自医学博士Donald Hensrud的回答。
 
可能会。最近有研究提出睡眠太少与体重增加间存在关联,认为每天睡眠不足五小时或睡眠过多超过九小时会增加体重增长的可能性。

一项研究表明,男性周期性的睡眠缺失会使其更偏爱于高卡路里食物,也增加了对高卡路里食物的总摄入量。有另外一项研究发现,相对于每晚睡七小时的女性来说,女性如果每晚睡眠时间不足六小时或者超过九小时会更有可能增重11英镑(5公斤)。还有些其他研究发现在儿童与青少年中也有类似的现象。

有一种解释说,睡眠太少会影响调节饥饿的两种激素――饥饿激素与瘦素的分泌,从而刺激人的食欲。另外一个促进因素可能是睡眠缺失会导致人体的疲劳进而导致日常锻炼减少。

所以,现在您又有了一个睡个好觉的理由了。

中文翻译:小江
本文地址:http://www.wjbb.com/know/1075
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198
 

我家崽崽刚满月,最近每次睡觉后都会不停扭动身体,根本没安稳睡踏实过。

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红太狼 回复了问题 • 1 人关注 • 1 个回复 • 742 次浏览 • 2014-08-02 11:27 • 来自相关话题

我们家宝宝现在27天 纯母乳 从出生没几天开始感觉她睡觉少

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红太狼 回复了问题 • 1 人关注 • 1 个回复 • 761 次浏览 • 2014-07-29 22:46 • 来自相关话题

宝宝最近睡觉很不安分,一晚上要醒好多次,小头在枕头上蹭来蹭去,蹭蹭就醒了

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红太狼 回复了问题 • 1 人关注 • 1 个回复 • 1024 次浏览 • 2014-07-29 20:54 • 来自相关话题

孩子爱睡觉不吃奶,这是什么情况啊?着急啊!

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红太狼 回复了问题 • 1 人关注 • 1 个回复 • 1277 次浏览 • 2014-05-14 19:20 • 来自相关话题

我家宝宝一睡可以睡4.5小时不用喝奶,小孩会不会肚子饿?

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红太狼 回复了问题 • 1 人关注 • 1 个回复 • 807 次浏览 • 2014-04-28 16:00 • 来自相关话题

宝宝三个半月,纯母乳!夜里睡觉睡不踏实!请问是什么引起的呢?

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红太狼 回复了问题 • 0 人关注 • 1 个回复 • 858 次浏览 • 2013-10-11 20:23 • 来自相关话题

《美国儿科学会育儿百科》第34章 孩子的睡眠:让睡眠同步

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小灰灰 发起了问题 • 0 人关注 • 0 个回复 • 1169 次浏览 • 2013-07-24 16:57 • 来自相关话题

《美国儿科学会育儿百科》第34章 孩子的睡眠

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小灰灰 发起了问题 • 0 人关注 • 0 个回复 • 1083 次浏览 • 2013-07-22 17:30 • 来自相关话题

宝宝湿疹太严重了,严重影响睡眠。耳朵和脸部已经溃烂流脓了,怎么办啊?

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灰太狼 回复了问题 • 0 人关注 • 1 个回复 • 1440 次浏览 • 2013-03-08 10:10 • 来自相关话题

我家宝宝30个月了,已经没有午睡的习惯了。请问这样影响他成长嘛?

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灰太狼 回复了问题 • 0 人关注 • 1 个回复 • 1008 次浏览 • 2013-01-12 13:31 • 来自相关话题

美国梅奥诊所:保持健康,每天睡多少小时才足够?

红太狼 发表了文章 • 4 个评论 • 979 次浏览 • 2016-07-02 20:29 • 来自相关话题



你需要睡多久取决于各种因素,尤其是年龄。虽然睡眠需求因人而异,差别很大,但考虑到年龄不同,一般建议:
 
年龄     每天推荐的睡眠时长
新生儿    14-17小时
12月龄    晚上10小时,外加4小时的小憩
2岁      约11-12小时,外加1-2小时的午睡
3-5岁    10-13小时
6-13岁    9-11小时
14-17岁    8-10小时
成人      7-9小时
 
除了年龄,还有其他因素影响需要睡眠时长。例如:
  • 怀孕:孕早期身体会发生变化,睡眠需求增加。
  • 衰老:老年人需要的睡眠时长和年轻人一样。然而,随着年龄的增长,他的睡眠模式可能会改变,睡觉变得轻,睡眠时间变短(译者注:人的正常睡眠可分为快波睡眠和慢波睡眠,其中慢波睡眠是人体得到最充分休息的睡眠阶段,也称深度睡眠,其时间长短被认为是睡眠质量高低的决定因素)。
  • 缺觉:如果前一段时间不足,你现在的需求会增加。
  • 睡眠质量:如果你的睡眠经常被打断,就没有得到高质量的睡眠。睡眠质量和时长同样重要。


有些人声称自己每晚只睡几个小时也休息的很好,但他们的表现可能受到影响。研究表明,每晚睡得太少的人在繁复的精神任务上的表现不如那些接近7小时睡眠的人。

中文翻译:灰牛奶
本文地址:http://www.wjbb.com/know/1549
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

美国睡眠医学学会:成人一天睡多久更合适?

红太狼 发表了文章 • 0 个评论 • 769 次浏览 • 2016-07-02 20:19 • 来自相关话题

  Recommended Amount of ...查看全部

 
Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society
 
Sleep is essential for optimal health. The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) developed a consensus recommendation for the amount
of sleep needed to promote optimal health in adults, using a modified RAND Appropriateness Method process. The recommendation is summarized here. A manuscript detailing the conference proceedings and evidence supporting the final recommendation statement will be published in SLEEP and the Journal of Clinical Sleep Medicine.
 
CONSENSUS STATEMENT
• Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.
• Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain,impaired performance, increased errors, and greater risk of accidents.
• Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health
risk.
• People concerned they are sleeping too little or too much should consult their healthcare provider.
 
METHODOLOGY
Healthy sleep requires adequate duration, good quality, appropriate timing and regularity, and the absence of sleep disturbances or disorders. Sleep duration is the most frequently
investigated sleep measure in relation to health. Furthermore, the US Department of Health and Human Services created a Sleep Health Objective to “increase the proportion of adults
who get suffi cient sleep” in Healthy People 2020, a federal initiative to improve the nation’s health.  Thus our recommendation focuses on this sleep parameter. A panel of 15 experts in sleep medicine and research used a modifi ed RAND Appropriateness Method  to develop a recommendation regarding the sleep duration, or sleep duration range, that promotes optimal health in adults aged 18 to 60 years.

The expert panel reviewed published scientifi c evidence addressing the relationship between sleep duration and health, using a broad set of National Library of Medicine Medical Subject Headings (MeSH) terms and no date restrictions,which resulted in a total of 5,314 scientific articles. The process was further guided by the Oxford grading system. The panel focused on nine health categories with the best available evidence in relation to sleep duration: general health, cardiovascular health, metabolic health, mental health, immunologic function, human performance, cancer, pain, and mortality. Consistent with the RAND Appropriateness Method, multiple rounds of evidence review, discussion, and voting were conducted to arrive at the final recommendation. The process to develop this statement was conducted over a 12-month period and concluded with a consensus meeting held in February 2015 in Chicago, Illinois.
 
DISCUSSION & FUTURE DIRECTIONS
Current evidence supports the general recommendation for obtaining 7 or more hours of sleep per night on a regular basis to promote optimal health among adults aged 18 to 60 years.
Individual variability in sleep need is influenced by genetic,behavioral, medical, and environmental factors. A clearer understanding of the precise biological mechanisms underlying sleep need continues to require further scientific investigation.

This recommendation creates a foundation to raise awareness and improve understanding of sleep effects on health. The recommendation provides a basis for:
• Educating the public and healthcare providers on the importance of adequate sleep duration for health.
• Encouraging individuals to obtain adequate sleep duration.
• Discussing the economic and social benefits of adequate sleep duration, thereby informing public policy.
• Promoting research on the role of sleep duration in health and well-being.
Research that directly examines the effects of sleep duration on health may lead to revisions of this recommendation in the future.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1548
原文出处:http://www.aasmnet.org/resources/pdf/pressroom/Adult-sleep-duration-consensus.pdf

美国睡眠医学学会:孩子一天睡多久更合适?

豌豆爸爸 发表了文章 • 2 个评论 • 1193 次浏览 • 2016-06-16 14:10 • 来自相关话题

睡眠休整:儿童最佳健康的推荐睡眠时间 ...查看全部

睡眠休整:儿童最佳健康的推荐睡眠时间


美国睡眠医学学会(AASM)首次发布了“儿童和青少年所需的推荐睡眠时间来促进最佳健康以避免睡眠不足的健康风险”的官方共识。
 
下列是共识声明的睡眠建议值:
  • 4个月到12个月的婴儿每天应该规律地睡12到16个小时(包括午睡)来促进最佳健康。
  • 1到2岁的儿童每天应该规律地睡11到14个小时(包括午睡)来促进最佳健康。
  • 3到5岁的儿童每天应该规律地睡10到13个小时(包括午睡)来促进最佳健康。
  • 6到12岁的儿童每天应该规律地睡9到12个小时(包括午睡)来促进最佳健康。
  • 13到18岁的儿童每天应该规律地睡8到10个小时(包括午睡)来促进最佳健康。


美国睡眠医学学会共识声明发表在6月出版的《临床睡眠医学杂志》,并将在“睡眠2016”周讨论,这是在丹佛的由LLC(APSS)公司主办的专业睡眠联合会第30周年会。

“睡眠对于健康至关重要,在儿童早期养成良好的睡眠习惯很重要”,儿童共识小组主持人,也是美国睡眠医学学会会员史利尼·帕瑞史说,“当儿童进入青春期之后,继续保持充足的睡眠尤其重要。”
.
该推荐出自于这个国家最顶尖的13位睡眠专家组成的儿童共识小组的长达10个月的项目,并得到美国儿科学会、睡眠研究协会、美国睡眠专家协会的支持。这个专家小组回顾了864篇发表的睡眠时间和儿童健康之间的科学文章,使用正式的评分系统评估证据,并在多轮投票后达成最后建议。

该儿科共识小组发现,规律的以建议的时间睡眠和更好的健康状态有关,包括:提高的注意力、行为、记忆、情绪管理、生命质量、心理和生理健康。

共识小组发现,睡眠少于推荐值和注意力差、行为、学习有问题相关。缺乏睡眠可以增加事故、伤害、高血压、肥胖、糖尿病和抑郁的风险。共识小组还发现青少年缺少睡眠和增加自残、自杀意念、和尝试自杀的风险。

“超过三分之一的美国人得不到充足的睡眠,对于处于早期发育关键时期的儿童来说,睡眠更加重要,”纳斯尼尔·沃森博士,2015-2016年美国睡眠医学学会理事说,“确保有足够的睡眠时间是促进儿童的健康生活方式最好的方法之一”。

此外,小组还发现,超过推荐的时间规律睡眠可能跟一些不良的健康结局有关,如:高血压、肥胖、以及心理问题。

健康睡眠的好处不仅仅要求合适的睡眠时间,也需要合适的时间、每日的规律性、良好的睡眠质量及没有睡眠障碍。那些担心孩子睡多或者睡少的家长可以咨询医生。在可信赖的睡眠中心找一个当地的睡眠专家,可登录www.sleepeducation.org。
 
该项目由国家健康睡眠认识项目联合美国疾病预防控制中心(CDC)、美国睡眠医学学会(AASM)和美国睡眠研究学会(SRS)共同资助。

中文翻译:梦乐媛
本文地址:http://www.wjbb.com/know/1539
原文出处:http://www.aasmnet.org/articles.aspx?id=6326

美国克利夫兰诊所:晚上开窗睡觉会引起喉咙痛吗?

豌豆爸爸 发表了文章 • 0 个评论 • 1043 次浏览 • 2016-03-24 11:43 • 来自相关话题


Scratchy throats in the morning and various causes。
 
If you wake up with a sore throat, you might wonder: Was it because you left the window open or a fan running? Experts say there are a variety of reasons, which you can often address with simple remedies. While people may believe leaving a window open caused their sore throat, it really depends more on the air quality, says Michael Benninger, MD, Chairman, Head and Neck Institute at Cleveland Clinic. “Cool air from an open window can help people breathe better, unless the air is very dry,” Dr. Benninger says.

Fans also can dry the air, but the soothing white noise may lead to better sleep. “I suggest facing the fan away. It will still circulate the air while producing background noise,” he says.
 
Common problems and fixes

“The most common reasons for a sore throat in the morning are a dry environment, especially in winter, along with mouth breathing and acid reflux,” Dr. Benninger says. He says that dehydration, hay fever, or the beginning of a cold also can be culprits.

If you consider your sleeping environment and symptoms, you often can find ways to rid yourself of that sandpaper-in-your-throat feeling.

Here are some common questions to ask yourself:
  • Is the air dry? If you suspect the air is dry, which tends to be a problem in the winter, use a humidifier. Drinking extra water in general, but especially before bed, also can help.
  • Could you be mouth breathing? Breathing from your nose helps keep moisture in your mouth and throat. Sometimes if nasal passages aren’t clear, we end up breathing out of our mouths. For short-term relief (for a cold), you could try oxymetazoline (Afrin®) at bedtime for a few days. For longer-term relief, you can use a steroid nasal spray (fluticasone), or you can use Breathe Right® nasal strips.
  • Do you have acid reflux? People reflux more when they are in a lying position, Dr. Benninger says. “There are pillows that may help, but a healthy diet (low in acid) and weight control are the keys,” he says. If acid reflux is an issue for you, he suggests taking an H2 antihistamine like Zantac® or Pepsid® before bedtime. Also, he suggests not eating right before bed and avoiding alcohol, which can cause increased snoring.
 What about allergies?Do you have allergies? Depending on your allergies, treatment of indoor and/or outdoor allergies also can help reduce a sore throat.Other allergy tips include the following:
  • Change air filters regularly
  • Keep pets out of the bedroom
  • Remove carpets and drapes if possible
  • Line mattress and pillows if you are allergic to dust mites
  • Shower in the morning as the steam can soothe the throat
It’s hard to fathom, but dust mites and debris can add five to 10 pounds to a mattress over a few years.For some people, this advice might be even harder to fathom: “Disobey your mother’s rules and don’t make the bed,” Dr. Benninger says. “Dust mites like dark, warm environments so keep your sheets pulled until right before you sleep.” When is it time to see a doctor?If you answer “yes” to these questions, it’s time to see a doctor:
  • Do you have a sore throat not associated with a virus that lasts all day?
  • Is your sore throat not improving after a couple of weeks?


It’s especially important to get your throat examined by a professional if you have the above symptoms and you also smoke, have acid reflux and/or drink a lot of alcohol.

“Any associated change of voice or difficulty swallowing is more worrisome,” Dr. Benninger says.

Primary care doctors can help but if the soreness persists, it may be time to see a specialist (ENT). It could be a sign of a more serious condition. “HPV [human papilloma virus] is becoming an epidemic for oral-pharyngeal cancers. A person with multiple partners or with papilloma elsewhere should be particularly cautious,” Dr. Benninger says.

Fortunately, a sore throat in the morning that goes away after some food or drink rarely is a sign of something serious.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1458
原文出处:https://health.clevelandclinic.org/2015/10/can-get-sore-throat-sleeping-open-window

安全睡眠,我家宝宝| Sleep Safe, My Baby

豌豆爸爸 发表了文章 • 0 个评论 • 1526 次浏览 • 2015-11-21 23:13 • 来自相关话题

降低婴幼儿婴儿猝死综合征(SIDS)风险的睡 ...查看全部

降低婴幼儿婴儿猝死综合征(SIDS)风险的睡眠要点:
How to Sleep your Baby Safely:

1.让宝宝躺着睡;
Sleep baby on the back from birth, not on the tummy or side
 
2.宝宝睡觉时头面部不要遮盖东西;
Sleep baby with head and face uncovered
 
3.宝宝出生前后远离二手烟;
Keep baby smoke free before birth and after
 
4.为宝宝提供一个安全的睡眠环境:婴儿床内无枕头,无床栏防撞垫,无毛绒玩具等;
Provide a safe sleeping environment night and day
 
5.宝宝出生后头6个月到12个月内与父母同房不同床;
Sleep baby in their own safe sleeping place in the same room as an adult caregiver for the first six to twelve months
 
6.母乳喂养宝宝。
Breastfeed baby
 
中文翻译:豌豆爸爸
本文地址:http://www.wjbb.com/know/1336
原文出处:http://www.sidsandkids.org/safe-sleeping/
详细指南:http://www.sidsandkids.org/wp-content/uploads/SIDS053-Safe-Sleeping-Long-Brochure-Updates-web.pdf
简单指南:http://www.sidsandkids.org/wp-content/uploads/SIDS042-J-SafeSleeping-EasyRead-8pp-DL-Rollfold-Single-Pages-LR5.pdf

妈妈又对了:缺乏睡眠的人更容易感冒

灰太狼 发表了文章 • 0 个评论 • 1304 次浏览 • 2015-09-01 10:31 • 来自相关话题



Story highlights
  • People who slept five hours or less are most likely to catch a cold
  • Most adults get two or three colds every year
  • Most adults get on average of 7.18 hours of sleep a night

 
(CNN)So, it turns out your mother was right again: The less sleep you get, the more likely you are to catch a cold.A new study published in this week's journal SLEEP, finds that people who sleep less than six hours are more likely to catch a cold. Researchers tracked 164 healthy men and women for a week at a time, monitoring how much they slept and exposing them to the rhinovirus, also known as, the common cold.
 
Sleep at least six hours a night

Aric Prather, lead author of the study, and his colleagues found that those who slept less than five hours were 4.5 times more likely to have a cold than those who slept seven hours.

Only 18% of those who slept six or more hours got a cold, while 39% of those slept less than six hours got the virus.

According to the Centers for Disease Control and Prevention, most adults average two to three colds a year and kids have even more.

Prather pointed out that when we don't sleep enough, it may impact our immune systems in a variety of ways -- from how the cells act to enabling our inflammation pathways.

"We don't know conclusively what happens, but there are a variety of pathways and they all work together and ultimately put people at risk," Prather said.

Shalini Paruthi, director of the Pediatric Sleep and Research Center at Saint Louis University, put it simply: "It looks like an adequate amount of sleep allows our body to mount a better immune response."
 
Americans sleep less and less

We spend a third of our lives asleep -- that's about 25 years. But, sleeping is becoming a challenge in the United States. Americans are simply sleeping less and less. In 1985, the average amount of sleep was close to 7.5 hours, and according to the American Academy of Sleep Medicine has dropped to 7.18.

Aside from catching more colds, lack of sleep has also been associated with mental alertness and driving ability, as well as increased risk of heart attack, stroke, diabetes and obesity.

"I think this study provides further evidence the important for adequate sleep," Nathan Watson, president of the American Academy of Sleep Medicine said. "People need to consider sleep an important tool to healthy life, as opposed as an impediment to staying awake."

Before you turn off your alarm off -- keep in mind that there have been studies that have found that those who sleep nine or more hours could increase their risk of death. But, according to James Gangwisch, a sleep researcher at Columbia University, said those studies didn't explore whether those people had underlying illnesses.
 
How to sleep better

So what can you do to get a better night's sleep? In addition to setting an alarm in the morning, try setting one at night to remind you that it's bedtime. Keep your bedroom as dark as possible. And when you wake in the morning, get out and get some sun. The light wakes up your brain and tells it to be alert, and later on, that helps you ease into sleeping better at night.

Prather said we need to raise the profile of sleep.

"Sleep usually takes a back seat to everything else we're doing, and it's a disservice," Prather said. "There's a real health cost to doing that."
 
中文翻译:
本文地址:http://www.wjbb.com/know/1221
原文出处:http://edition.cnn.com/2015/08/31/health/not-enough-sleep-common-cold/index.html
文献下载:http://www.journalsleep.org/ViewAbstract.aspx?pid=30153

美国梅奥诊所:上夜班后白天很难入睡,有什么倒班睡眠的建议吗?

豌豆爸爸 发表了文章 • 1 个评论 • 1488 次浏览 • 2015-05-16 17:05 • 来自相关话题

来自医学博士Tim ...查看全部

来自医学博士Timothy Morgenthaler的回答。
 
按照自然规律,人类白天处于清醒状态,夜晚睡觉休息。如果经常倒班,那么能在白天睡个好觉可不大容易。
 
如果想白天想睡的好一点,不妨试试以下方法:
  • 睡前不要吃刺激性的食物。如果您上夜班,需要在早上到下午这段时间睡觉的话,那么午夜过后尽量不要吃含有咖啡因的东西。
  • 营造一个悠闲的环境。为了一觉睡到自然醒,建议你关掉手机或者拔掉电话线,然后拉上窗帘。您也可以把温度调低些,戴上眼罩和耳塞,并在卧室门外挂上“请勿打扰”的小牌子。把预约安排到睡觉以外的时间,并告诉家人和朋友不要在您睡觉的时候找你。
  • 上夜班之前的一段时间可以打个盹,补补觉。白天小睡半个小时可以让您在夜班时间更清醒些,并能让您反应更快,记性更好。但是打盹的时间不要太长,时间越长,醒来后就越可能迷迷糊糊、摇摇晃晃的。
  • 调整好生物钟。每天按时睡觉按时起床会让您睡的更好。只要您还上夜班,尽量坚持按时睡觉按时起床,即使在周末及休息的时候也要这么做。
  • 选择健康的生活方式。吃健康的食物,平时有规律地锻炼。把工作安排在起床后,而不是睡觉前。不要为了保持清醒而吃垃圾食品或者抽烟,也不要靠酒精去入睡。


如果这些建议都不管用的话,去咨询医生或者睡眠专家吧。

中文翻译:乐山乐水
本文地址:http://www.wjbb.com/know/1096
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/shift-work/faq-20057991

美国梅奥诊所:褪黑素( Melatonin )有助于睡眠吗?有何副作用?

豌豆爸爸 发表了文章 • 0 个评论 • 2563 次浏览 • 2015-05-11 22:31 • 来自相关话题

来自医学博士Brent A. Bauer ...查看全部


来自医学博士Brent A. Bauer的回答。
 
The hormone melatonin plays a role in your natural sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements taken at the right time might be helpful in treating jet lag or other sleep disorders that involve poor alignment of your natural biological clock with the night-day pattern around you. Melatonin might also reduce the time it takes to fall asleep — although this effect is typically mild.

Melatonin might be more effective for other types of sleep issues, such as delayed sleep disorder or other sleep disorders affecting circadian rhythm.

The most common melatonin side effects include:
  • Daytime sleepiness
  • Headaches
  • Dizziness
Other, less common melatonin side effects might include abdominal discomfort, mild anxiety, irritability, confusion and short-lasting feelings of depression.In addition, melatonin supplements can interact with various medications, including:
  • Blood-thinning medications (anticoagulants)
  • Medications that suppress the immune system (immunosuppressants)
  • Diabetes medications
  • Birth control pills


If you're considering taking melatonin supplements, check with your doctor first — especially if you have any health conditions. He or she can help you determine the correct dose, which depends on the intended use.

If you take melatonin, choose commercial supplements produced in a lab. Melatonin supplements made from animal sources might contain contaminants. Avoid activities that require alertness — such as driving or operating heavy machinery — for four to five hours after taking melatonin. Also, melatonin is generally recommended only for short-term use — up to two months. Some research indicates that longer term use might be appropriate in certain cases, however.
 
中文翻译:
本文地址:http://www.wjbb.com/know/1077
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874

美国梅奥诊所:屏幕时间如何影响睡眠?

豌豆爸爸 发表了文章 • 1 个评论 • 939 次浏览 • 2015-05-11 22:25 • 来自相关话题

来自医学博士Eric J. Olson的回答。 ...查看全部

来自医学博士Eric J. Olson的回答。
 
越来越多的研究显示使用电子设备,如电脑、电视、手机或者电子游戏,特别是在睡觉前使用电子设备,与大人与小孩睡得晚以及睡得少关系密切。

对于这种联系,有很多可能的解释。人们有可能会把之前用于睡眠的时间用于使用电子设备,或者使用电子设备替代了做有利于睡眠的身体活动。另一种可能是由于电子设备会增加生理和心理的刺激,从而使人难以入睡。

很多研究者相信,晚上暴露于电子设备产生的光线会干扰褪黑素——一种帮助控制自然睡眠觉醒周期的荷尔蒙的产生。不过也有可能是那些本身有睡眠障碍的人更倾向于在睡前使用电子设备。显然,这是一个值得更进一步研究的问题。

在此期间, 如果您担心电子设备对您的睡眠有影响,请关注您的睡眠卫生。例如,养成规律的睡眠作息以及在睡前避免来自如电视或者电脑的光线和噪音的刺激。 如果您在床上使用手机或者平板电脑,调暗屏幕亮度并与屏幕保持14英寸(36厘米)远的距离可能有助于减少睡眠被干扰的风险。

中文翻译:Kseniya
本文地址:http://www.wjbb.com/know/1076
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-custom-site/faq-20058323

美国梅奥诊所:睡眠太少会导致体重增加吗?

豌豆爸爸 发表了文章 • 1 个评论 • 814 次浏览 • 2015-05-11 22:20 • 来自相关话题

  来自医学博士Donald Hensrud的回答。 ...查看全部

 
来自医学博士Donald Hensrud的回答。
 
可能会。最近有研究提出睡眠太少与体重增加间存在关联,认为每天睡眠不足五小时或睡眠过多超过九小时会增加体重增长的可能性。

一项研究表明,男性周期性的睡眠缺失会使其更偏爱于高卡路里食物,也增加了对高卡路里食物的总摄入量。有另外一项研究发现,相对于每晚睡七小时的女性来说,女性如果每晚睡眠时间不足六小时或者超过九小时会更有可能增重11英镑(5公斤)。还有些其他研究发现在儿童与青少年中也有类似的现象。

有一种解释说,睡眠太少会影响调节饥饿的两种激素――饥饿激素与瘦素的分泌,从而刺激人的食欲。另外一个促进因素可能是睡眠缺失会导致人体的疲劳进而导致日常锻炼减少。

所以,现在您又有了一个睡个好觉的理由了。

中文翻译:小江
本文地址:http://www.wjbb.com/know/1075
原文出处:http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198
 
睡眠 (Sleep)高等脊椎动物周期性出现的一种自发的和可逆的静息状态,表现为机体对外界刺激的反应性降低和意识的暂时中断。人的一生大约有1/3的时间是在睡眠中度过。