3月21日世界睡眠日最新出炉的调查显示——中国有近三亿人有睡眠障碍，成年人的失眠发生率高达38.2%。

　　你是不是也有躺在床上烙了好几张饼就是睡不着的时候?

　　如果长期睡不饱，就容易产生以下危害。

　　危害1：免疫力下降

　　Our immune systems are inextricably linked to a predisposed sleep and wake cycle – the circadian rhythm.

　　我们的免疫系统和睡眠觉醒周期，或生理节律，密切相关。

　　In its “natural” state, our circadian rhythm is programmed for 12 hours of light and 12 hours of dark; when this internal body clock is toyed with, our immune system suffers.

　　在自然状态下，我们的生理节律是12小时白天，12小时夜晚。如果不认真对待我们体内的生物钟，我们的免疫系统就要遭罪了。

　　危害2：影响大脑健康

　　Scientists at Aachen University in Germany administered brain scans of 59 people categorized into three groups: 16 early risers, 23 night owls, 20 and “intermediates.”

　　德国亚琛大学的科学家对59人进行了脑部扫描。这些人可以分为三类：16个是早起的人，23个是夜猫子，另外20人介于之间。

　　Analyzing the scan results, scientists concluded that night owls possessed less “white matter integrity” in various areas of the brain.

　　通过分析扫描结果，科学家得出结论，夜猫子大脑各个区域的白质完整性更低。

　　“White matter” in the brain is a fatty tissue that facilitates communication between neurons; how the brain sends signals various areas of the body to turn “on” or “off.”

　　大脑白质是一种脂肪组织，它可以促进神经元之间的交流。

　　Disproportionate levels of white matter suppress the brain’s ability to transmit signals these across the brain and body. To date, abnormal white matter levels have been linked to depression and impaired cognitive function.

　　不成比例的白质会抑制大脑和身体间传输信息的能力。迄今为止，白质异常水平与抑郁和认知功能受损有关。

　　危害3：影响饮食习惯

　　Oh, and besides having a weakened immune system and potentially unhealthy brain, us night owls stuff our faces more too.

　　除了免疫力下降和潜在的大脑健康问题之外，熬夜还会导致发胖。

　　Dr. Phylliss Zee states: “When sleep and eating are not aligned with the body’s internal clock, it can lead to changes in appetite and metabolism, which could lead to weight gain.”

　　Phylliss Zee博士说道，“如果睡眠和饮食与身体的生物钟不协调，就会导致胃口和新陈代谢的改变，从而导致体重增加。”

　　以下是Phylliss Zee博士的具体发现，夜猫子(night owls)：

　　– Ate 248 more calories throughout the day.

　　一天摄入超过248卡路里。

　　– Consumed twice as much fast food.

　　消耗掉多达两倍的快餐。

　　– Ate half as much fruits and vegetables.

　　摄入少于一半的水果蔬菜。

　　– Drank more full-calorie soda.

　　喝更多充满卡路里的苏打饮料。

　　– Had a higher body mass index (BMI), a measure of body weight.

　　身体质量指数(一种体重的计量方式)更高。

　　(所以，熬夜会长胖真不是骗人的!)

　　那么，应该怎样提高睡眠质量呢?