新研究：失眠者死亡风险增近3成 7招可改善
<div style=""><picture style="box-sizing: border-box;"><font face="宋体" style="" size="4"><br></font></picture></div><picture style="box-sizing: border-box;"><font face="宋体" size="4"><img alt="睡眠不佳会增加罹患老年痴呆症、心脏病、2型糖尿病、肥胖甚至某些癌症的风险。 （图/123RF）" class=" lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2024/12/01/31006771.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2024/12/01/31006771.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" _mstalt="414910899" _msthash="220" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 580px; height: 386px;"></font></picture><figcaption _msttexthash="410725224" _msthash="221" style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><font face="宋体" size="4">睡眠不佳会增加罹患老年痴呆症、心脏病、2型糖尿病、肥胖甚至某些癌症的风险。 （图/123RF）</font></figcaption><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font _mstmutation="1" _msttexthash="1424900997" _msthash="222" style="box-sizing: border-box;" face="宋体" size="4">如果每晚能睡足八小时，就比大多数人都幸福; 成年人需睡7至9小时对健康最佳，但只有30至45%美国人做到。 睡眠不佳会增加罹患老年痴呆症、心脏病、2型糖尿病、肥胖甚至某些癌症的风险。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="855693917" _msthash="223" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">纽约邮报报道，现在失眠者有个更坏的消息，田纳西州范德比 （Vanderbilt） 大学的一项新研究指出，睡眠不足会让过早死亡风险增加29%。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font _mstmutation="1" _msttexthash="2056632240" _msthash="224" style="box-sizing: border-box;" face="宋体" size="4">研究人员分析了近4.7万名40至79岁低收入成人的睡眠习惯，参与者分享了他们每隔五年的平均睡眠时间。 如果睡眠时间持续7至9小时，则被视为「健康」; 如果少于7小时，则被视为「过短」; 如果超过9小时，则被视为「太长」。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1590424381" _msthash="234" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">睡眠模式分为九个类别，「过短-太长」表示参与者最初每晚睡不到七小时，然后在五年期间改变为每晚睡九小时以上。 约有66%参与者睡眠为未达正常标准，不是一次睡不到七小时，就是睡超过九小时。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="554018634" _msthash="235" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">最常见的睡眠模式为「过短-过短」、「过短-健康」和「健康-过短」。 「过短-过短」与「健康-过短」的参与者多为女性。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1101963460" _msthash="236" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">这项追踪持续约12年，期间有超过1万3500人死亡，其中4100人死于心脏病、3000人死于癌症。 睡眠习惯为「过短-太长 」或「太长-过短」者提早死亡的风险尤其高。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="745220190" _msthash="237" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">研究人员提醒，由于这项睡眠数据仅代表两个时间点，因此不应从日前发表于美国医学会杂志（JAMA）网站的研究报告中得出结论。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="578920407" _msthash="238" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">然而，保持良好的睡眠非常重要。 纽约长老医院睡眠外科主任蔡怡（Yi Cai，译音）分享了七个健康的睡眠习惯。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="433392349" _msthash="239" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 睡前禁酒。 喝酒会干扰较后阶段的睡眠，尤其是深层的快速动眼期，让人昏昏沉沉、心绪不宁。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="444786056" _msthash="240" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 避免在睡前二至三小时进食大餐，可能会引起胃食道逆流、消化不良或不适，进而扰乱睡眠。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="887461913" _msthash="241" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 保持卧室凉爽、黑暗和安静。 凉爽的房间有助于身体自然降温、促进睡眠。 使用遮光窗帘或眼罩，并以耳塞或白噪音播放器将外在干扰降至最低。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="766520547" _msthash="242" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 以明亮的光线（最好是阳光）开始一天的生活，有助调节身体内部时钟; 但至少在睡前一小时避免接触来自手机、平板与电脑的蓝光。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="270282558" _msthash="243" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 每天固定时间睡觉、起床，即使周末也不例外，保持身体时钟正常运作。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="533267761" _msthash="244" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 定期做运动，减少焦虑、忧郁与压力; 但不要在睡前三至四小时做运动，会提高心率与体温，使人难以放松。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p _msttexthash="1144748878" _msthash="245" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font face="宋体" size="4">- 如果出现打鼾、白天疲倦、睡整晚但仍觉精神不佳等症状，最好咨询睡眠专家; 这些症状可能代表睡眠呼吸中止症，这是种常见的疾病，会让人在睡眠时停止呼吸。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 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