最近，中國(guó)睡眠研究會(huì)發(fā)表了《2021年運(yùn)動(dòng)與睡眠白皮書》。數(shù)據(jù)顯示，目前中國(guó)有3億多人患有睡眠障礙，而運(yùn)動(dòng)人口中失眠的比例僅為10%。

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While one in five people in China have symptoms of a sleep disorder, only one in 10 who exercise regularly report problems sleeping, according to a study released on Thursday by the Chinese Sleep Research Society.

中國(guó)睡眠研究會(huì)3月18日發(fā)布的一項(xiàng)研究發(fā)現(xiàn)，中國(guó)五分之一的人有睡眠障礙，定期運(yùn)動(dòng)的人群失眠困擾比例僅為10%。

The COVID-19 epidemic has also deepened the divide in sleeping patterns between couch potatoes and regular exercisers, as people who lead sedentary lifestyles are less inclined to work out due to travel restrictions, causing further disruptions to their circadian rhythms, the study said.

研究報(bào)告指出，新冠疫情期間，不運(yùn)動(dòng)人群和定期運(yùn)動(dòng)人群睡眠狀態(tài)兩極分化，旅行限制令使得久坐人群減少鍛煉，作息更不規(guī)律。

"As the spread of the virus has been suppressed in China, a key step toward returning to normal lives should be going outdoors more often and working out more regularly, to tackle the increasing prevalence of sleep issues," said Guo Xiheng, head of Beijing Chaoyang Hospital's sleep research center and a member of the research society.

中國(guó)睡眠研究會(huì)理事、北京朝陽(yáng)醫(yī)院呼吸睡眠中心主任郭兮恒稱，隨著國(guó)內(nèi)疫情得到控制，回歸常規(guī)生活的重要一步就是多出門走走，定期鍛煉，以解決日益普遍的睡眠問(wèn)題。

Sleep disorders and insufficient sleeping hours have become more prominent in China in recent years.

睡眠障礙和睡眠時(shí)間不足的問(wèn)題近年來(lái)在中國(guó)日益突出。

Previous reports released by the society showed that more than 38 percent of Chinese adults suffer from insomnia, with the rate climbing each year. Recent research from the Chinese Academy of Sciences also warned that more than 80 percent of children and teenagers do not get enough sleep on school days.

中國(guó)睡眠研究會(huì)此前發(fā)布的報(bào)告顯示，中國(guó)成年人有失眠困擾的超過(guò)38%，而且這一比率逐年攀升。中國(guó)科學(xué)院最近的一項(xiàng)調(diào)查警告稱，超80%的兒童和青少年在上學(xué)期間沒(méi)有得到足夠睡眠。

The new study surveyed more than 14,000 people across the country on their sleep and exercise habits.

新研究調(diào)查了全國(guó)超1.4萬(wàn)人的睡眠和運(yùn)動(dòng)習(xí)慣。

Respondents in the southern province of Guangdong and Jilin province in Northeast China turned out to be the most active. They also reported higher rates of securing seven to eight hours of sleep at night and lower rates of insomnia.

廣東省和吉林省的受訪者運(yùn)動(dòng)最積極。這兩個(gè)省份的人每晚睡眠時(shí)間在7至8小時(shí)的比例更高，失眠比例也較低。

The study also found that exercising for at least half an hour daily, doing more full-body cardio exercises such as swimming and boxing, and working out more in the morning, are some of the key factors that contribute to high-quality sleep at night.

研究還發(fā)現(xiàn)，每天至少鍛煉半小時(shí)，多做游泳、拳擊等全身有氧運(yùn)動(dòng)，還有早起鍛煉，都有助于夜晚的高質(zhì)量睡眠。

Those who exercise for more than an hour a day and incorporate weight lifting in their workout plans also find it easier to pull themselves out of bed every morning after waking up, the study said.

研究指出，每天鍛煉一個(gè)小時(shí)以上并堅(jiān)持舉重鍛煉的人早上醒來(lái)后起床更輕松。

People who prefer ball sports, planking and situps report longer periods of slow-wave sleep, or deep sleep, it said.

研究顯示，喜歡做球類運(yùn)動(dòng)、平板支撐和仰臥起坐的人報(bào)告稱自己的慢波睡眠（深度睡眠）時(shí)間更長(zhǎng)。

Han Fang, from the respiratory department at Peking University People's Hospital, said chronic sleep deprivation－meaning sleeping less than seven hours for most adults－will boost the risk of premature death by 26 percent.

北京大學(xué)人民醫(yī)院呼吸內(nèi)科的韓芳指出，長(zhǎng)期睡眠不足（對(duì)于多數(shù)成年人來(lái)說(shuō)指每晚睡眠少于7小時(shí)）會(huì)導(dǎo)致早亡危險(xiǎn)增加26%。

"Sound sleep at night is also closely linked to stronger immunity against disease. Recent research suggests individuals make sure they get enough sleep the night before receiving a COVID-19 vaccine, to avoid weakening the efficacy of the vaccine," he said.

韓芳表示，晚上睡得好可以提高抵抗疾病的免疫力。最近的研究顯示，接種新冠疫苗的前一晚睡眠充足可以避免疫苗有效性被削弱。

英文來(lái)源：中國(guó)日?qǐng)?bào)

翻譯&編輯：丹妮

來(lái)源：中國(guó)日?qǐng)?bào)網(wǎng)