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,在我们生病的时候, 我们一般只想蜷缩在床上, 然后入睡。 在某种程度上,我们试图做的 是用睡眠让自己痊愈, 因为在我们的睡眠健康 和免疫健康之间 存在非常紧密的联系。
[Sleeping with Science]
[ 科学睡眠 ]
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.
我们知道, 自称每晚睡眠不足七小时的人 被鼻病毒,又称普通感冒, 感染的几率要高出近三倍。 我们还知道, 每晚睡五小时或以下的女性 患上肺炎的可能性会增加近 70%。 我们还发现, 睡眠可以在成功的免疫接种中 发挥作用。
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.
在一项研究中, 研究人员让一组人 连续六晚, 每晚只睡四小时。 而另一组人 让他们在这六个晚上 都获得了充足的睡眠。 在那段时间里, 他们给所有人都打了流感疫苗, 并检测了人体对流感疫苗的反应。 他们发现, 那些每晚只睡四小时的人 产生的抗体反应 还不到正常水平的 50%。 换句话说, 如果你在打流感疫苗前的 一周或几天内睡眠不足, 可能会导致疫苗效果大打折扣。
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.
这项研究告诉我们, 我们现在也开始了解到, 夜间睡眠, 包括深度非快速动眼睡眠, 正是我们重新补充 免疫系统弹药库的时候。 事实上,睡眠会刺激身体生成 许多不同免疫因子。
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.
此外, 身体会提高 对这些免疫因子的敏感程度。 这样,第二天醒来时, 你的免疫力就会大大提高。
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,就你的免疫系统而言, 你或许应该把睡眠 视为你能祈求得到的 最佳健康保险单之一。