睡眠不足可以靠運(yùn)動(dòng)來(lái)補(bǔ)

夜夜難以入眠，害怕身體吃不消？研究發(fā)現(xiàn)，睡眠不足可以靠運(yùn)動(dòng)來(lái)補(bǔ)。只要運(yùn)動(dòng)量達(dá)標(biāo)，即使睡眠質(zhì)量差，也可以抵消不良睡眠帶來(lái)的健康風(fēng)險(xiǎn)。

Staying active and fit could help to wardoff some of the negative health impacts that would normally result from low-quality sleep, according to a large study of 380,055 middle-agedpeople involved in the UK Biobank research project.

英國(guó)生物庫(kù)研究項(xiàng)目的一項(xiàng)涵蓋了380055名中年人的大型研究表明，保持活力和健康有助于抵御通常由低質(zhì)量睡眠導(dǎo)致的負(fù)面影響。

We all know that a healthy life means getting both plenty of exercise and enough good-quality sleep, but reality often gets in the way. The new research indicates that doing enough exercise could make up for some of the unhealthy impacts of bad sleep.

我們都知道，健康的生活意味著既要有大量的運(yùn)動(dòng)，又要有足夠的優(yōu)質(zhì)睡眠，但現(xiàn)實(shí)總是有諸多阻礙。新的研究表明，做足夠的運(yùn)動(dòng)可以彌補(bǔ)不良睡眠帶來(lái)的一些不健康的影響。

While the health benefits of exercise and sleep are nothing new, it's the relationship between them that is interesting in this particular study - it could even give doctors another option to suggest for patients dealingwith sleep problems.

雖然運(yùn)動(dòng)和睡眠對(duì)健康有益的觀點(diǎn)并不新鮮，但是這項(xiàng)研究的特別之處在于運(yùn)動(dòng)和健康之間的有趣關(guān)系，這種關(guān)系甚至為醫(yī)生提供了治療患者睡眠問(wèn)題的另一種方式。

"We found those who had both the poorest sleep quality and who exercised the least were most at risk of death from heart disease, stroke, and cancer," says epidemiologist Bo-Huei Huang, from the University of Sydney in Australia. "The findings suggest a likely synergistic effect, an interplay, between the two behaviors."

澳大利亞悉尼大學(xué)的流行病學(xué)家黃伯輝（音譯）稱："我們發(fā)現(xiàn)那些睡眠質(zhì)量最差、運(yùn)動(dòng)最少的人死于心臟病、中風(fēng)和癌癥的風(fēng)險(xiǎn)最大。研究結(jié)果表明，這兩種行為之間可能存在協(xié)同效應(yīng)，即相互作用。”

The weekly amount of exercise recommended by the World Health Organization (WHO) is 150 minutes of moderately intensive activity, or more than 75 minutes of vigorously intensive physical activity.

世界衛(wèi)生組織建議的每周運(yùn)動(dòng)量是150分鐘的中等強(qiáng)度運(yùn)動(dòng)，或75分鐘以上的劇烈運(yùn)動(dòng)。

Participants were grouped into three levels of physical activity (high, medium or low) and were also given a sleep quality score from 0-5 based on the amount of shut-eye they got, how late they stayed up, insomniaactive. However, that risk just about disappeared for those who didn't score well on sleep but did score well on physical activity.

以各種癌癥為例，那些睡眠質(zhì)量最差、運(yùn)動(dòng)量最低的人死于癌癥的風(fēng)險(xiǎn)比那些睡眠質(zhì)量好并堅(jiān)持運(yùn)動(dòng)的人要高出45%。然而，那些睡眠質(zhì)量不佳但卻保持高水平運(yùn)動(dòng)量的人死于癌癥的風(fēng)險(xiǎn)幾乎沒有因?yàn)樗卟疃黾印?/p>

"Levels of physical activity at or above the lower threshold recommended by WHO appeared to eliminate most of the detrimentalassociations of poor sleep and mortality," write the researchers in their paper.

研究人員在論文中寫道：“運(yùn)動(dòng)水平達(dá)到或超過(guò)世衛(wèi)組織建議的最低運(yùn)動(dòng)量，似乎消除了睡眠差和死亡之間的大多數(shù)有害關(guān)聯(lián)。”

For now it's not clear why more exercise might make up for poor sleep, as far as our health goes. It could be that the increased activity is counteractinginflammation, or reducing irregularities in glucosemetabolismto be physically active; and provides health professionals with more reasons to prescribe physical activity to patients with sleep problems."

他說(shuō)道：“考慮到運(yùn)動(dòng)或許比睡眠更可控，我們的研究為激勵(lì)人們多運(yùn)動(dòng)提供了更多健康依據(jù)。此外，我們也讓醫(yī)衛(wèi)人員有更多理由為有睡眠障礙患者開出運(yùn)動(dòng)處方。”

The research has been published in the British Journal of Sports Medicine.

該研究被發(fā)表在《英國(guó)運(yùn)動(dòng)醫(yī)學(xué)雜志》上。