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一项针对24000人的新大型研究指出,每晚熬夜会带来这些影响
3 6 Ke· 2025-09-04 23:09
神译局是36氪旗下编译团队,关注科技、商业、职场、生活等领域,重点介绍国外的新技术、新观点、新风向。 编者按:早起的鸟儿和夜猫子都有可能是健康且高效的,主要看是否符合自身的生物节律。本文来自编译,希望对您有所启发。 [图片来源:Getty Images] 我是一个夜猫子,所以当看到关于"习惯性熬夜会有什么后果"的研究时,我总是很感兴趣。有时这些研究令人不安,有时则无伤大雅。但有时,就像我最近 读到的最新研究一样,甚至会提到熬夜有好的一面。 这项研究来自荷兰格罗宁根大学医学院。该研究跟踪了近2.4万人长达10年的睡眠习惯和健康状况。 让我们先来看看研究结果:有好消息、坏消息,以及值得乐观的一面。 荷兰研究人员在《阿尔茨海默病预防杂志》上发表文章称,他们在同一时期追踪了睡眠习惯和认知能力下降的程度。 研究结果让夜猫子们感到不安:习惯性熬夜的人比早睡的人认知能力下降得更快。 但有一个意想不到的转折。夜猫子受教育程度越低,他们在研究期间出现类似认知衰退程度的可能性就越小。 这一发现需要一个解释,该大学流行病学系的博士候选人安娜·温策尔(Ana Wenzler)提出了一些可能的原因: 其次,早睡的人往往在他人吸烟、饮酒 ...
掌握光的规律,实现好的睡眠(服务窗)
Ren Min Ri Bao· 2025-08-27 22:19
Core Viewpoint - Sleep disorders are increasingly affecting modern individuals, and light plays a crucial role in regulating human sleep patterns [1][2]. Group 1: Importance of Light in Sleep Regulation - The Nobel Prize in Physiology or Medicine in 2017 was awarded to scientists who studied biological clock gene expression, highlighting how living organisms, including humans, adjust their circadian rhythms to the Earth's rotation [1]. - Human biological clocks are slightly longer than 24 hours, and the brain's suprachiasmatic nucleus helps correct these discrepancies, primarily through light exposure [1]. Group 2: Biological Rhythm and Health - Daylight triggers the peak of cortisol and the secretion of morning hormones, while darkness promotes melatonin production, which is essential for sleep and metabolic regulation [2]. - A well-regulated biological rhythm not only improves sleep quality but also serves as a foundation for better health [2]. Group 3: Practical Recommendations for Light Exposure - To establish a good biological rhythm, individuals should expose themselves to specific light sources, particularly morning sunlight between 6 AM and 9 AM, for 15-30 minutes [2]. - Avoiding blue light from electronic devices at night and dimming household lights after 8 PM can help maintain a healthy sleep cycle [3]. Group 4: Adjusting Sleep Patterns for Shift Workers - For night shift workers, maintaining bright lighting in the work area can enhance alertness, while wearing sunglasses when leaving work in daylight can help trick the brain into thinking it is still night [3]. - Creating a dark sleeping environment at home and taking a 90-minute nap before starting a night shift can improve work performance and subsequent sleep quality [3][4]. Group 5: Consistency in Sleep Schedule - Waking up at the same time before 9 AM daily and getting sunlight exposure shortly after sunrise can help recalibrate the biological clock [4].