近日，中國睡眠研究會發(fā)布《2025年中國睡眠健康調(diào)查報告》。報告指出，睡眠困擾包括夜間如廁，夜間易醒或早醒，入睡困難等。中國18歲及以上人群睡眠困擾率為48.5%。

有研究發(fā)現(xiàn)，長期睡眠不足7個小時，不僅會影響我們的日常生活，還會對身心健康產(chǎn)生影響。

A recent nationwide sleep health report revealed that 48.5 percent of Chinese adults suffer from sleep-related problems. The report published by the China Sleep Research Society (CSRS) highlights that common sleep disturbances include nighttime urination, waking up easily or too early, and difficulty falling asleep. Experts warn that getting less than seven hours of sleep on a regular basis not only disrupts daily life but also poses risks to both physical and mental health.

睡眠不足會影響大腦高級功能

最顯而易見的是，睡不好會影響第二天白天的精神狀態(tài)，從而對工作和學(xué)習(xí)造成不利影響。

對于那些需要駕駛或進行高空作業(yè)的人來說，這種影響甚至可能增加人身安全的風險。

One of the most immediate consequences of poor sleep is reduced alertness and energy levels the following day, which can hinder work and academic performance. For individuals engaged in tasks such as driving or working at heights, sleep deprivation can significantly increase safety risks.

此外，前一天的睡眠不足會對大腦的高級功能產(chǎn)生負面影響。

新加坡國立大學(xué)的一項研究驗證了這一點。

在這項研究中，研究人員設(shè)置了三組人員：正常睡眠的對照組，連續(xù)七天每天只睡五小時的部分睡眠剝奪組（PSD），以及一整晚不睡的完全睡眠剝奪組（TSD）。

所有參與者都被要求瀏覽一組照片，然后再瀏覽一些與照片相關(guān)的正確和錯誤的信息（例如，將紅色的照片描述為藍色）。

研究結(jié)果顯示，與對照組相比，TSD和PSD組的參與者更容易受到錯誤信息的影響，更傾向于在回答問題時選擇錯誤的信息。

這項研究揭示了睡眠剝奪，特別是完全的睡眠剝奪，可以影響個體在面對錯誤信息時的記憶和判斷能力。

睡眠不足還會有哪些影響

睡眠對人體的健康至關(guān)重要，短期的睡眠不足就能夠損害認知功能。

如果這種狀況持續(xù)時間更長，它將對身心健康產(chǎn)生更為嚴重的影響。

Sleep is essential to overall health, and even short-term sleep deprivation can impair cognitive functions. Prolonged sleep disturbances, however, can lead to far more severe consequences for both body and mind.

① 增加心腦血管疾病風險

睡眠不足使交感神經(jīng)系統(tǒng)則持續(xù)處于激活狀態(tài)，進而打亂正常的血壓晝夜節(jié)律，導(dǎo)致收縮壓和舒張壓在夜間不降低，將高血壓和心臟病的風險提高30%。

One of the most concerning long-term effects of insufficient sleep is the increased risk of cardiovascular diseases. Sleep deprivation keeps the sympathetic nervous system constantly activated, disrupting the body's natural blood pressure patterns and elevating the risk of hypertension and heart disease by up to 30 percent.

②影響心理健康

睡眠不足還可能影響心理健康，它被視為抑郁和焦慮等精神障礙的一個風險因素。

Sleep deprivation also negatively affects mental health, contributing to a higher risk of developing conditions such as depression and anxiety.

③加速大腦衰老

研究還發(fā)現(xiàn)，頻繁的入睡困難與記憶退化、執(zhí)行功能減弱、語言能力下降、視覺構(gòu)建能力和處理速度減慢有關(guān)。

Furthermore, frequent difficulty falling asleep has been linked to accelerated cognitive decline. Studies show it can impair memory, executive functions, language abilities, visual-spatial processing, and mental speed.

④縮短預(yù)期壽命

長期睡眠不足還會增加死亡風險，縮短預(yù)期壽命。

悉尼大學(xué)的一項研究表明，睡眠質(zhì)量差的女性和男性的無心血管疾病（CVD）預(yù)期壽命分別減少了1.80年和2.31年。

Chronic sleep deprivation may even shorten life expectancy. A study from the University of Sydney found that poor sleep quality can reduce non-cardiovascular life expectancy by an average of 1.8 years for women and 2.31 years for men.

如何調(diào)整睡眠？

可以采取一系列措施改善睡眠質(zhì)量：創(chuàng)造有利于睡眠的環(huán)境。

比如睡前1小時放下手機、電腦等電子設(shè)備，換上舒適的睡衣，泡泡腳，讓身體放松下來。

Fortunately, there are practical ways to improve sleep quality. Creating a sleep-friendly environment is key. This includes putting away electronic devices an hour before bed, changing into comfortable sleepwear, and using relaxing routines such as soaking your feet to unwind.

可以選擇用聲音伴隨入眠，如溫馨的音樂或白噪音。

通過調(diào)整日常習(xí)慣來改善睡眠質(zhì)量，如避免晚上大量飲水，減少咖啡因和酒精的攝入，避免使用強光。

Soothing background sounds, such as gentle music or white noise, can aid in falling asleep. Additionally, adopting healthier daily habits—such as reducing caffeine and alcohol intake at night, limiting fluid consumption before bed, and minimizing exposure to bright lights—can promote better sleep.

通過合理的飲食改善我們的睡眠質(zhì)量。

研究表明，維生素D可以改善20~50歲人群的睡眠質(zhì)量。

Diet also plays a role in sleep health. Research indicates that adequate vitamin D intake can improve sleep quality in individuals aged 20 to 50.

可以通過食物和膳食營養(yǎng)補充劑來攝入維生素D和其他有助于改善睡眠的微量元素。

此外，努力保持平和的心態(tài)，理性面對失眠問題，避免因為偶爾的失眠而產(chǎn)生過多焦慮。

Vitamin D and other sleep-supporting micronutrients can be obtained through food or dietary supplements. Maintaining a calm mindset and managing anxiety over occasional sleeplessness is also vital for long-term sleep health.

編輯：李金昳

實習(xí)生：韓沐辰

來源：央視新聞微信公眾號 科普中國

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