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.
當我們生病時, 通常只想縮在床上睡一覺。 在某種程度上,我們試圖做的 是透過睡眠使自己痊癒, 因為我們的睡眠健康與免疫健康 之間有著密切的聯繫。
[Sleeping with Science]
【科學睡眠】
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.
我們知道每晚睡眠少於七個小時的人 感染鼻病毒的機率幾乎是常人的三倍。 鼻病毒又稱普通感冒。 我們還知道,每晚 睡眠不足五小時的女性 罹患肺炎的可能性增加近 70%。 【慢性壓力會損害你的免疫系統。】 我們還發現,睡眠 會影響疫苗接種的功效。
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.
在一項研究中,他們將一組人 每晚的睡眠時間限制為四小時, 並持續六個晚上。 而另一組人 在這幾個晚上,每晚都可以睡一整夜。 在此期間,他們給這些人 注射了流感疫苗, 並測量他們對該流感疫苗的反應。 研究發現, 那些每晚只睡四小時的人 所產生的抗體反應不到 正常水平的 50%。 換而言之, 如果在注射流感疫苗前的一個星期 或幾天內你沒有得到充足睡眠, 疫苗接種的效果可能會大大降低。
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.
這一點所透露的, 以及我們開始了解的是, 正是在晚上睡覺的時候, 包括非快速動眼期睡眠, 我們為免疫力的武器庫補充彈藥。 我們在睡眠時刺激了 大量不同免疫因子的產生。
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.
而且, 人體實際上增強了 對那些免疫因子的敏感性。 因此,第二天醒來時, 你將具有更加強勁的免疫力。
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.
就免疫系統而言, 你也許應該將睡眠視為 你能得到的最佳健康保險契約之一。