Be careful of your body if you only sleep six hours a day or less 一天睡眠少於六小時的人要注意身體

Back in the 1940s people were sleeping on average just a little bit over 8 hours a night, and now in the modern age we’re down to around 6 hours a night.

在1940年代人們通常睡眠時間都會超過八個小時，而到了現在人們睡眠時間通常平均在六小時左右。

The modern world is full of things which reduce sleep. Caffeine and Alcohol, which fragments our sleep. Although we’ve improved the conditions for sleeping, like better mattresses and pillow.

對我們來說，現代充滿了影響我們睡眠的東西。咖啡因跟酒精擾亂了我們的睡眠時間。儘管我們已經很努力改善我們的睡眠環境，像是更好的床墊與枕頭。

Infact,  central heating and central air conditioning are reduce our sleep too.  when the sun sets, temperature drops dramatically and when the sun rises it starts to pick back up. Our bodies can feel it and tells us when it’s time to sleep. Aactually temperature  helps us get to sleep.

事實上中央空調、暖氣也影響到我們的睡眠。當太陽的起落影響氣溫的變化，我們的身體會有所感應，也會告訴我們該睡覺了，事實上氣溫可以幫助我們睡眠。

And then there’s technology.  artificial light and sorts of devices with LED screens, emitting a powerful form of blue light.  

Blue light will release of a hormone called melatonin at night, and melatonin signals when you should sleep. 

另外還有科技，各種人造燈以及各式設備上的LED，發出強烈的藍光。

藍光會釋放一種名叫退黑激素的物質，在你睡覺的時候發出信號，影響你的睡眠。

Technology also causes sleep procrastination. Midnight is the time when we think we should check our last email, let me just check Facebook one more time. 

科技也造成睡眠的拖延，半夜時我們會覺得應該要再確認一下email，或著再看一下臉書。

The economic and social pressure let us work more, sleep less,  and be more like some famous world leaders – including Donald Trump, Barack Obama – who have claimed to sleep five hours a night or less. 

社會與經濟的壓力之下，讓我們工作時間拉長，睡眠時間驟減。像是有名的世界領導者，唐納．川普和巴拉克．歐巴馬，他們都對外宣稱一天只睡五小時甚至更少。

But George W. Bush reportedly went to bed around 9pm and got as much as nine hours sleep each night. lol

不過小布希被報導出他晚上九點就就寢了，每天都睡了九小時呢! (笑)

Research study show that the number of people who can survive on six hours of sleep or less and show no impairment,  as a per cent, is zero.  anyone less than seven hours’ sleep, we start to see health consequences. 

研究報導顯示，每天睡六小時以下，身體又沒出現損害的人，以百分比來顯示的話是趨近於零。任何人每天若是都睡少於七小時，會開始看到一些後果在身上。

Many major disease like Alzheimer’s, cancer, obesity, diabetes, anxiety, depression, suicidality. All of them have direct and very strong causal links to deficient sleep. 

很多重大疾病，像是阿茲海默症、癌症、肥胖、糖尿病、焦慮、抑鬱症，都與睡眠有直接或間接的關係。

pic from pixabay