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

Transcriber: TED Translators admin Reviewer: Ivana Korom

Often when we're sick

譯者: C Cheng 審譯者: Yi-Ping Cho (Marssi)

當我們生病時，

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

通常只想縮在床上睡一覺。

and go to sleep.

And in part what we're trying to do

在某種程度上，我們試圖做的

is sleep ourselves well,

是透過睡眠使自己痊癒，

because there's a very intimate association

因為我們的睡眠健康與免疫健康 之間有著密切的聯繫。

between our sleep health and our immune health.

[Sleeping with Science]

【科學睡眠】

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

我們知道每晚睡眠少於七個小時的人

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

感染鼻病毒的機率幾乎是常人的三倍。

otherwise known as the common cold.

鼻病毒又稱普通感冒。

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

我們還知道，每晚 睡眠不足五小時的女性

are almost 70 percent more likely to develop pneumonia.

罹患肺炎的可能性增加近 70%。

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

【慢性壓力會損害你的免疫系統。】 我們還發現，睡眠

in your successful immunization.

會影響疫苗接種的功效。

So in one study, they took a group of individuals

在一項研究中，他們將一組人

and they limited them to four hours of sleep a night

每晚的睡眠時間限制為四小時，

for six nights.

並持續六個晚上。

And in the other group,

而另一組人

they gave them a full night of sleep

在這幾個晚上，每晚都可以睡一整夜。

each and every one of those nights.

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

在此期間，他們給這些人 注射了流感疫苗，

and they measured the response to that flu shot.

並測量他們對該流感疫苗的反應。

What they discovered is that in those individuals

研究發現，

那些每晚只睡四小時的人

who were sleeping just four hours a night,

they went on to produce less than 50 percent

所產生的抗體反應不到 正常水平的 50%。

of the normal antibody response.

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

換而言之，

如果在注射流感疫苗前的一個星期 或幾天內你沒有得到充足睡眠，

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

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

疫苗接種的效果可能會大大降低。

What this tells us,

這一點所透露的，

and now what we're starting to learn,

以及我們開始了解的是，

is that it's during sleep at night,

正是在晚上睡覺的時候，

including deep non-REM sleep,

包括非快速動眼期睡眠，

when we actually restock the weaponry

我們為免疫力的武器庫補充彈藥。

within our immune arsenal.

We actually stimulate the production

我們在睡眠時刺激了

of numerous different immune factors.

大量不同免疫因子的產生。

And furthermore,

而且，

the body actually increases its sensitivity to those immune factors.

人體實際上增強了 對那些免疫因子的敏感性。

So you wake up the next day

因此，第二天醒來時，

as a more robust immune individual.

你將具有更加強勁的免疫力。

So when it comes to your immune system,

就免疫系統而言，

you should perhaps think of sleep

你也許應該將睡眠視為

as one of the best health insurance policies

你能得到的最佳健康保險契約之一。

that you could ever wish for.