How sleep affects what -- and how much -- you eat | Sleeping with Science

Transcriber: Leslie Gauthier Reviewer:

Can a lack of sleep lead to unnecessary weight gain?

翻译人员: Jia Yi Cheong 校对人员: Yanyan Hong

睡眠不足会导致不必要的体重增加吗？

Unfortunately, that’s what the scientific evidence tells us.

不幸的是，科学证明了这一点。

[Sleeping with Science]

【科学睡眠】

Part of the reason is due to an imbalance

原因包括了

两种负责调节食欲的 关键激素之间的不平衡

in two key appetite-regulating hormones called leptin and ghrelin.

“瘦素（leptin）”和“胃饥饿素（ghrelin）”。

Now, leptin sends a signal of fullness to your brain,

瘦素向你的大脑发送饱腹的信号，

so you feel satiated by your food.

所以你会对你的食物感到满足。

Ghrelin, on the other hand, does the opposite.

另一方面，胃饥饿素的作用正好相反，

It sends a signal of hunger to your brain.

它向你的大脑发送饥饿的信号。

And sadly, these two hormones will go in opposite directions

不幸的是， 这两种激素的作用会走向相反。

when we’re not getting enough sleep.

当我们睡眠不足的时候，

Specifically, a lack of sleep will decrease levels of leptin,

睡眠不足尤其会降低瘦素水平，

so you won’t feel as satisfied by your meals;

所以你不会对你的食物感到满足，

you won’t feel full.

你不会觉得有饱足感，

And if that weren't bad enough,

如果这还不够糟的话，

levels of ghrelin will actually increase when you’re not getting sufficient sleep,

当你睡眠不足时， 胃饥饿素的水平也会增加，

so you’ll constantly feel hungry

所以你会经常感到饥饿，

and you’ll want to eat more.

你就会想吃更多。

However, it's not just that you want to eat more when sleep gets short.

然而，这并不仅仅是因为 你想在睡眠不足时吃得更多，

It’s also about a change in what you want to eat.

这也与你想吃什么有关。

In particular, a lack of sleep will shift your preferences

睡眠不足会让你更加渴望高热量，

towards desiring higher-calorie and sugary carbohydrate foods.

和高糖碳水化合物的食物。

What’s fascinating

有趣的是，其实睡眠和食物 之间的关系是双向的。

is that this relationship between sleep and food is a two-way street.

We’ve discovered that eating to excess,

我们发现暴饮暴食，

and also eating a diet that contains high amounts of sugar

以及摄入高糖且纤维含量的食物

and low amounts of fiber,

are all associated with significantly worse sleep quantity

都会导致入眠时长 和睡眠质量有显著下降。

and sleep quality.

The good news here is that we can think of sleep as a new tool

但好消息是，我们可以把睡眠看作是

一个可以帮助调节体重的新工具，

to help regulate our body weight.

And as a result,

从而改善我们整体的健康。

improve our overall health

and our wellness.