晚上睡不好吗？10点危害你一定要知道（双语）

　　Your brain doesn't work as well 脑子变得不好使

　　According to the CDC, insufficient sleep is a public health problem, with more than a third of adults in the U.S. getting less than the recommended seven to eight hours per night.

　　根据CDC的统计，有三分之一美国人的睡眠时间达不到推荐每晚7-8小时，睡眠不足成了一个公共健康问题。

　　When you don't get adequate sleep—whether due to a chronic issue like sleep apnea, lifestyle reasons like long work hours or raising young children, or bad habits like bingeing on Facebook before bed—it takes a toll on your brain's ability to function.

　　你的睡眠不足要么就是慢性病比如睡眠呼吸中断症，要么就是由于长时间工作或者带小孩子所形成的生活方式，还有就是睡觉前喜欢刷Facebook等引起你的大脑工作紊乱。

　　"MRI imaging shows lack of sleep reduces blood flow to areas of the brain that control higher level thought processes," says Richard Shane, PhD, a behavioral sleep specialist. "

　　“磁共振成像显示，睡眠不足会导致流入大脑高级控制负责思考区域的血液减少。”睡眠行为专家Richard Shane博士如是说。

　　It impairs your problem-solving abilities, slows your cognitive speed, and decreases constructive thinking skills and logical reasoning."

　　进而影响你解决问题的能力，认知速度的延迟，具有建设性的思考和逻辑推理能力的减弱。

　　You become forgetful 变得健忘

　　Another effect of sleep deprivation is an inability to retain memories. "Insufficient sleep interferes with your ability to focus and learn efficiently, which is essential for you to remember something," Dr. Shane says.

　　睡眠被剥夺还会影响记忆力，没睡够能够让你很难专心有效的学习，对于你记忆某事产生严峻考验。

　　"Research shows that sleep strengthens nerve connections involved in memory, and also helps consolidate new information into memories. Insufficient sleep interferes with this." Michael J. Breus, PhD, a clinical psychologist known as "The Sleep Doctor," explains that you need enough REM (rapid eye movement) sleep in order for your brain to solidify memories. "

　　“研究表明，睡眠能够强化神经之间的链接，这点和记忆相关，所以睡眠有助于强化记住新知识，所以睡眠不足就会记不住。被誉为“睡眠医生”的临床心理学家Michael J. Breus博士解释道，你需要睡眠过程中的快速动眼期来让你的大脑强化记忆。”

　　You get irritable 你会变得暴躁易怒

　　You've probably noticed that you wake up "on the wrong side of the bed" if you haven't gotten enough shut-eye. "Sleep deprivation affects mood," Breus says. "It makes you see everything in a more negative light because your emotions are far more volatile when sleep deprived."

　　如果你没有睡好，那么很有可能发现自己在床的另一头醒来。Breus说：“睡眠被剥夺会影响心情，让你情绪波动大从而只看到事物的负面。”

　　Although it's not known exactly why this is, Shane says it's another way your brain doesn't function well without sleep. "The area of your brain [frontal lobe] that's in charge of thinking, reasoning, and logic usually balances the area of your brain [amygdala] involved with emotions such as fear, anxiety, aggression, and arousal," he says.

　　虽然还不能确切知道为什么会这样，, Shane说这就是没睡好你的大脑功能受损的另一种表现形式，你的大脑[前额叶]是负责思考，推理，和逻辑的区域，通常用来平衡用于产生害怕，紧张，激进和唤醒等情绪的大脑杏仁核区域。

　　"MRI brain scans on people who have not had enough sleep show a decrease in connection between these brain centers, which increases reactivity, fear, and anger." If you keep waking up in the middle night , your brain could be in big trouble.

　　“通过那些睡眠不足人群的核磁共振图发现，链接大脑中枢产生反应，害怕，生气情绪的区域，如果你晚上不睡长期不睡的话，你的大脑后果将会不堪设想。”

　　You're more likely to be depressed 你很容易感到沮丧

　　Another mood disorder linked to lack of sleep is depression. "While the specific brain mechanisms are not known, in one major study people with chronic insomnia were ten times likely to develop depreesion," Dr. Shane says.

　　还有一种睡眠紊乱产生的情绪是沮丧。“对于未知的大脑机制，有一项对于慢性失眠症患者的研究，发现他们是普通人产生抑郁的10倍。

　　Sleep apnea, a breathing issue while sleeping, is also linked with depression—one study showed that people who were depressed were five times as likely to have the condition.

　　睡眠中断也容易产生抑郁，一项研究表明该人群是普通人产生抑郁的5倍。