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?

譯者: Jia Yi Cheong 審譯者: Thomas Tam

睡眠不足會導致不必要的體重增加嗎？

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

不幸的是，科學證明了這一點。

[Sleeping with Science]

[科學的睡眠]

Part of the reason is due to an imbalance

部分原因是瘦素（leptin） 和胃饑餓素 （ghrelin）

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

兩種負責調節食欲的 關鍵激素之間的不平衡。

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

瘦素向你的大腦發送飽腹的信號，

so you feel satiated by your food.

所以你會對你的食物感到滿足。

另一方面，胃饑餓素的作用正好相反，

Ghrelin, on the other hand, does the opposite.

It sends a signal of hunger to your brain.

它向你的大腦發送饑餓的信號。

And sadly, these two hormones will go in opposite directions

不幸的是，這兩種激素有相反作用。

when we’re not getting enough sleep.

當我們睡眠不足的時候，

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

睡眠不足尤其會降低瘦素水平，

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

所以你不會對你的膳食感到滿足，

you won’t feel full.

也不會有飽的感覺。

And if that weren't bad enough,

如果這還不夠糟的話，

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

當你睡眠不足時， 胃饑餓素的水平也會增加，

so you’ll constantly feel hungry

所以你會經常感到饑餓，

and you’ll want to eat more.

你就會想吃更多。

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

然而，這並不僅僅是因為 你想在睡眠不足時吃得更多，

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

這也與你改變了想吃的東西有關。

In particular, a lack of sleep will shift your preferences

睡眠不足會讓你更加渴望高熱量

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，其實睡眠和食物 之間的關係是雙向的。

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

We’ve discovered that eating to excess,

我們發現暴飲暴食

and also eating a diet that contains high amounts of sugar

以及攝入高糖含量的食物，

and low amounts of fiber,

are all associated with significantly worse sleep quantity

都會導致睡眠品質有顯著下降。

and sleep quality.

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

但好消息是，我們可以把睡眠看作是

一個可以幫助調節體重的新工具，

to help regulate our body weight.

And as a result,

從而改善我們整體的健康。

improve our overall health

and our wellness.