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※ [本文轉錄自 share 看板]
作者: honercek (Happy Life) 看板: share
標題: [資訊] 睡眠時間應該要多久？
時間: Thu Jun 12 13:26:26 2008
這一篇是 Time CNN 的文章…
常常有人說一天要睡滿 8 小時才夠，但是沒有任何證據能夠說明是否要睡足 8 小時。
他們對睡眠時間做了一些統計，睡眠時間介於 6.5 小時和 7.5 小時的人，活的比較久
。而睡眠超過 8 小時或是少於 6.5 小時的人就沒那麼久了。
比較特別的是，睡超過 8.5 小時的人比睡少於 5 小時的人還糟。
統計結果是呈現 U 型，U 型兩端正是疾病發生率較高的兩個點，分別是睡眠時間極短
和極長。當然這只是個統計，他們也不清楚為何會是這樣。如果平常重睡眠的人，硬把
睡眠時間縮短是不是會比較長命，答案也是未知…
http://www.time.com/time/health/article/0,8599,1812420,00.html
Q: How much sleep is ideal?
A: Studies show that people who sleep between 6.5 hr. and 7.5 hr. a night,
as they report, live the longest. And people who sleep 8 hr. or more, or less
than 6.5 hr., they don't live quite as long. There is just as much risk
associated with sleeping too long as with sleeping too short. The big
surprise is that long sleep seems to start at 8 hr. Sleeping 8.5 hr. might
really be a little worse than sleeping 5 hr..
Morbidity [or sickness] is also "U-shaped" in the sense that both very short
sleep and very long sleep are associated with many illnesses—with depression,
with obesity—and therefore with heart disease—and so forth. But the [ideal
amount of sleep] for different health measures isn't all in the same place.
Most of the low points are at 7 or 8 hr., but there are some at 6 hr. and even
at 9 hr. I think diabetes is lowest in 7-hr. sleepers [for example]. But these
measures aren't as clear as the mortality data.
I think we can speculate [about why people who sleep from 6.5 to 7.5 hr. live
longer], but we have to admit that we don't really understand the reasons. We
don't really know yet what is cause and what is effect. So we don't know if a
short sleeper can live longer by extending their sleep, and we don't know if
a long sleeper can live longer by setting the alarm clock a bit earlier. We're
hoping to organize tests of those questions.
One of the reasons I like to publicize these facts is that I think we can
prevent a lot of insomnia and distress just by telling people that short
sleep is O.K. We've all been told you ought to sleep 8 hr., but there was
never any evidence. A very common problem we see at sleep clinics is people
who spend too long in bed. They think they should sleep 8 or 9 hr., so they
spend [that amount of time] in bed, with the result that they have trouble
falling asleep and wake up a lot during the night. Oddly enough, a lot of the
problem [of insomnia] is lying in bed awake, worrying about it. There have been
many controlled studies in the U.S., Great Britain and other parts of Europe
that show that an insomnia treatment that involves getting out of bed when
you're not sleepy and restricting your time in bed actually helps people to
sleep more. They get over their fear of the bed. They get over the worry, and
become confident that when they go to bed, they will sleep. So spending less
time in bed actually makes sleep better. It is in fact a more powerful and
effective long-term treatment for insomnia than sleeping pills.
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※ 編輯: honercek 來自: 140.113.235.152 (06/12 13:26)