Sleep Deprivation Effects

The immediate effects of skimping on sleep are obvious. You're groggy, unfocused, sluggish and dying for a nap (or a second cup of coffee).
缺乏睡眠的癥狀很明顯：東倒西歪像喝醉了酒、注意力不集中、行動遲緩、并極度渴望小睡一會兒（或再來杯咖啡）。

Then there are the sneakier signs you're overtired: You're overly emotional, starving and clumsier than usual. Most of the time, a solid night's sleep will solve all these problems.
當然還有一些不那么明顯的過勞癥狀。這時候會表現(xiàn)出來的癥狀有：過于情緒化、手腳不如平時麻利，且容易感到饑餓。通常而言，只要睡一個飽覺，這些問題都會迎刃而解。

The average adult needs about seven to nine hours of sleep each night, according to the National Sleep Foundation, but most of us don't even get that much. But getting too little sleep -- generally understood to mean six hours or less a night -- can be serious -- enough to change your genes.
根據(jù)國家睡眠基金會的統(tǒng)計，一個正常成年人每天需要7-9小時的睡眠。但絕大部分人的睡眠時間都不足。但是，如果睡得太少——小于6小時的話，后果可能會很嚴重，甚至會導致基因突變哦。

Of course, one night of short sleep won't put you at serious risk, but one week can. After just seven nights of too little sleep, researchers observed more than 700 genetic changes that could play a role in consequences including heart problems and obesity, according to a recent study.
當然了，偶爾一次熬夜并不會特別的后果，但假如連熬了一個禮拜的夜，那就有危險了。科學家們經(jīng)過最新研究發(fā)現(xiàn)，如果連著七天都嚴重缺乏睡眠的話，你體內(nèi)會有700多個基因發(fā)生改變，從而帶來包括心臟病、肥胖等一系列問題。

Increase Stroke Risk

Increase Stroke Risk
提高中風風險

Even without the typical risk factors, like being overweight or having a family history, short sleep can up your risk for stroke, according to 2012 research. Adults who regularly slept fewer than six hours a night had four times the risk of stroke symptoms, HuffPost reported.
據(jù)2012年的研究顯示，缺乏睡眠會顯著提高中風幾率，即使你并不具有典型危險因子如超重、家族史等等?！逗辗翌D郵報》之前就報道過，經(jīng)常性睡眠少于6小時的成年人的中風概率將比普通人高出4倍。

Lead To Obesity

Lead To Obesity
導致肥胖

Too little sleep can spur some less-than-ideal food choices, including serving yourself larger portions, and a hankering for junk food, thanks to some complicated hormonal changes that occur when you don't get sufficient shuteye.
缺乏睡眠會使人的飲食方式變得更不健康，包括吃得更多、更愛吃垃圾食品，因為睡眠不足會導致內(nèi)分泌失調(diào)，從而引起這一系列癥狀。

It seems that six hours of sleep or less bumps up production of the hunger hormone ghrelin and limits leptin, which helps you balance your food intake, according to a 2012 review of 18 studies of sleep and appetite.
一項2012年進行的對18個睡眠與胃口的關系調(diào)查顯示，當睡眠時間不足6小時時，胃餓素會大量分泌，并抑制瘦素的分泌，而瘦素是用來幫助人平衡飲食攝入量的。

Up Diabetes Risk

Up Diabetes Risk
提高患糖尿病幾率

A pair of small studies from 2012 examined the link between poor sleep and insulin resistance, a telltale risk factor for diabetes.
來自2012年度的一系列小型研究顯示，睡眠缺乏與胰島素抵抗之間有一定聯(lián)系，而后者是糖尿病的顯著跡象之一。

One found that among healthy teenagers, the shortest sleepers had the highest insulin resistance, meaning the body is not using insulin effectively, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
據(jù)來自國家糖尿病、消化系統(tǒng)和腎病學會其中的一項研究顯示，以健康年輕人為樣本，睡眠最少的那群觀察對象的胰島素抵抗值也是最高的，這說明他們的身體未能高效應用胰島素。

The second study examined fat cells, in particular, and found that cutting back on sleep increased insulin resistance in these cells, even when diet and calorie intake were restricted, reported.
而根據(jù)健康網(wǎng)的報道，另一項研究專門探查了脂肪細胞的變化，發(fā)現(xiàn)睡眠缺乏可以導致脂肪細胞的胰島素抵抗，且即使節(jié)食+控制卡路里攝入也不能改變這一點。

Fuel Memory Loss

Fuel Memory Loss
加速記憶喪失

You probably know that on the days when you are most tired, you're forgetful and unfocused -- but sleep deprivation can lead to permanent cognitive issues. The less we sleep, the less we benefit from the memory-storing properties of sleep.
你可能已經(jīng)感覺到：在特別累的時候，自己總是很健忘、且注意力不集中。但睡眠缺乏能直接帶來永久性的認知問題。我們睡得越少，我們從睡眠中受益就越少，睡眠則能夠幫助記憶恢復。

But additionally, a lack of sleep can cause "brain deterioration," according to a 2013 study, which may at least in part explain memory loss in seniors.
此外，據(jù)一項2013年度的研究顯示，睡得太少還會導致“大腦退化”，這個機制至少解釋了一些老年人中存在記憶力下降的原因。

Damage Bones

Damage Bones
對骨骼造成危害

At least in rats, long-term sleep deprivation seems to contribute to osteoporosis, according to a 2012 study. Reserachers found changes to bone mineral density and bone marrow in the rodents when they were deprived of shuteye over a period of 72 days.
一項2012年度的結果表明，從老鼠實驗中能得出，長期睡眠剝奪會導致骨質(zhì)疏松。研究者們使大鼠們經(jīng)歷長達72天的睡眠剝奪，然后發(fā)現(xiàn)它們的骨密度和骨髓均發(fā)生了改變。

Increase Cancer Risk

Increase Cancer Risk
提高患癌幾率

A small (but growing) body of research suggests that short and poor sleep can up risk for certain types of cancer. A 2010 study found that among 1,240 people screened for colorectal cancer, the 338 who were diagnosed were more likely to average fewer than six hours of sleep a night.
目前已有少量的研究機構提出假設，即睡得少、睡眠質(zhì)量低都會提高罹患某種癌癥的幾率；有關這方面的研究正在日益壯大。一項2010年的研究表示，在1240位接受結直腸癌檢查的人群中，338位確診患癌的人士的平均睡眠時間少于6小時。

Even after controlling for more traditional risk factors, polyps were more common in people who slept less, according to the study.
即使是在排除了一些常見危險因素以后，得出的結論依然是：睡得較少的人，罹患結直腸息肉的幾率更高。

Getting just six hours of sleep a night has also been linked to an increase of recurrence in breast cancer patients. The study's author has pointed to more and better sleep as a possible pathway of reducing risk and recurrence.
每天只睡6小時同時也易導致乳腺癌復發(fā)。該研究項目的負責人認為，高質(zhì)量的足夠睡眠是一種可能有助于降低患癌幾率和復發(fā)幾率的方式。

Hurt Your Heart

Hurt Your Heart
傷害你的心臟

The stress and strain of too little sleep can cause the body to produce more of the chemicals and hormones that can lead to heart disease, according to 2011 research.
據(jù)一項2011年的研究顯示，壓力、精神緊張和缺少睡眠會使機體產(chǎn)生更多容易導致心臟疾病的化合物及激素。

The study found that people who slept for six hours or less each night and have problems staying asleep had a 48 percent higher risk of developing or dying from heart disease.
該研究發(fā)現(xiàn)，睡眠少于6小時的人，以及睡眠質(zhì)量較差的人比一般人患心臟疾病/死于心臟疾病的概率高48%。

Kill You

Kill You
奪去你的生命

It's not just heart problems that can lead to sleep-deprivation-related death. In fact, short sleepers seem to die younger of any cause than people who sleep about 6.5 to 7.5 hours a night, TIME reported.
因睡眠缺乏而導致死亡的可不僅僅是心臟病哦。事實上，《時代周刊》曾報道過，與每天睡6.5-7.5個小時的人相比，短睡眠者因多種疾病可能而導致的死亡年齡更早。

A 2010 study examined the impact of short sleep on mortality and found that men who slept for less than six hours of sleep a night were four times more likely to die over a 14-year period. The study's authors called this link "a risk that has been underestimated."
一項2010年的研究檢視了短眠者的死亡率，發(fā)現(xiàn)在14年內(nèi)，每日睡眠少于6小時的人群的死亡率是普通人的4倍。該項目的研究者們把睡眠缺乏稱為“一個被低估的風險”。?