How sleep can improve your immunity | Sleeping with Science, a TED series

Transcriber: TED Translators admin Reviewer: Ivana Korom

Often when we're sick

翻译人员: Wanting Zhong 校对人员: Yanyan Hong

通常，在我们生病的时候，

typically what we want to do is just curl up in bed

我们一般只想蜷缩在床上，

and go to sleep.

然后入睡。

And in part what we're trying to do

在某种程度上，我们试图做的

is sleep ourselves well,

是用睡眠让自己痊愈，

because there's a very intimate association

因为在我们的睡眠健康 和免疫健康之间

between our sleep health and our immune health.

存在非常紧密的联系。

[Sleeping with Science]

[ 科学睡眠 ]

We know that individuals reporting less than seven hours of sleep a night

我们知道， 自称每晚睡眠不足七小时的人

are almost three times more likely to become infected by the rhinovirus,

被鼻病毒，又称普通感冒，

感染的几率要高出近三倍。

otherwise known as the common cold.

We also know that women sleeping five hours or less a night

我们还知道， 每晚睡五小时或以下的女性

are almost 70 percent more likely to develop pneumonia.

患上肺炎的可能性会增加近 70%。

Well we've also discovered that sleep can play a role

我们还发现， 睡眠可以在成功的免疫接种中

in your successful immunization.

发挥作用。

So in one study, they took a group of individuals

在一项研究中， 研究人员让一组人

and they limited them to four hours of sleep a night

连续六晚，

每晚只睡四小时。

for six nights.

And in the other group,

而另一组人

they gave them a full night of sleep

让他们在这六个晚上

都获得了充足的睡眠。

each and every one of those nights.

And then during that time period, they gave them a flu shot

在那段时间里, 他们给所有人都打了流感疫苗，

and they measured the response to that flu shot.

并检测了人体对流感疫苗的反应。

What they discovered is that in those individuals

他们发现，

那些每晚只睡四小时的人

who were sleeping just four hours a night,

they went on to produce less than 50 percent

产生的抗体反应

还不到正常水平的 50%。

of the normal antibody response.

So in other words, if you're not getting sufficient sleep

换句话说，

如果你在打流感疫苗前的 一周或几天内睡眠不足，

in the week or the days before you get your flu shot,

it may render that vaccination far less effective as a consequence.

可能会导致疫苗效果大打折扣。

What this tells us,

这项研究告诉我们，

and now what we're starting to learn,

我们现在也开始了解到，

is that it's during sleep at night,

夜间睡眠，

including deep non-REM sleep,

包括深度非快速动眼睡眠，

when we actually restock the weaponry

正是我们重新补充

免疫系统弹药库的时候。

within our immune arsenal.

We actually stimulate the production

事实上，睡眠会刺激身体生成

of numerous different immune factors.

许多不同免疫因子。

And furthermore,

此外，

the body actually increases its sensitivity to those immune factors.

身体会提高 对这些免疫因子的敏感程度。

So you wake up the next day

这样，第二天醒来时，

as a more robust immune individual.

你的免疫力就会大大提高。

So when it comes to your immune system,

所以，就你的免疫系统而言，

you should perhaps think of sleep

你或许应该把睡眠

as one of the best health insurance policies

视为你能祈求得到的

最佳健康保险单之一。

that you could ever wish for.