Often when we're sick typically what we want to do is just curl up in bed and go to sleep. And in part what we're trying to do is sleep ourselves well, because there's a very intimate association between our sleep health and our immune health.
通常我哋病嘅時候 都會淨係想喺床上孿埋一嚿 然後去瞓 某程度嚟講我哋想做嘅 就係瞓得好 因為我哋嘅睡眠健康 同免疫系統健康有好密切嘅關係
[Sleeping with Science]
〔與科學共枕〕
We know that individuals reporting less than seven hours of sleep a night are almost three times more likely to become infected by the rhinovirus, otherwise known as the common cold. We also know that women sleeping five hours or less a night are almost 70 percent more likely to develop pneumonia. Well we've also discovered that sleep can play a role in your successful immunization.
我哋知道一晚瞓唔夠七個鐘嘅人 感染鼻病毒嘅機率高三倍 即係眾所周知嘅普通感冒 我哋亦都知道一晚瞓得五個鐘 或者更少嘅女士 患肺炎嘅機率增加接近七成 我哋亦都發現咗睡眠 喺你成功嘅免疫系統擔當嘅角色
So in one study, they took a group of individuals and they limited them to four hours of sleep a night for six nights. And in the other group, they gave them a full night of sleep each and every one of those nights. And then during that time period, they gave them a flu shot and they measured the response to that flu shot. What they discovered is that in those individuals who were sleeping just four hours a night, they went on to produce less than 50 percent of the normal antibody response. So in other words, if you're not getting sufficient sleep in the week or the days before you get your flu shot, it may render that vaccination far less effective as a consequence.
係一個研究入面,有班參加者 限制佢哋一晚只可以瞓四個鐘 維持六晚 而另一班參加者 佢哋就可以瞓足成晚 每一晚都可以 再喺嗰段時間幫佢哋打流感疫苗 然後就測量佢哋對疫苗嘅反應 佢哋發現咗係呢啲參加者入面 一晚瞓得四個鐘嘅人 生產出嚟嘅正常抗體反應一半都冇 換句話講,如果你瞓得唔夠 喺你要打流感疫苗前 嗰一星期或者前幾日 結果就可能會令疫苗效果大大降低
What this tells us, and now what we're starting to learn, is that it's during sleep at night, including deep non-REM sleep, when we actually restock the weaponry within our immune arsenal. We actually stimulate the production of numerous different immune factors.
咁話到畀我哋知 同埋我哋開始學到嘅係 喺夜晚瞓覺嘅時候 包括深層非快速眼動睡眠 當我哋喺免疫武器庫到補充武器時 其實係刺激緊唔同免疫因子嘅產生
And furthermore, the body actually increases its sensitivity to those immune factors. So you wake up the next day as a more robust immune individual.
唔止咁 身體仲會增加對免疫因子嘅敏感度 咁你第二朝起身 就會係一個更強大嘅免疫個體
So when it comes to your immune system, you should perhaps think of sleep as one of the best health insurance policies that you could ever wish for.
所以當提起你嘅免疫系統 你就應該要諗起睡眠就係 你夢寐以求最好嘅醫療保險政策