近日，话题#熬夜熬的是甲状腺寿命#、#熬夜但睡眠充足伤肝吗#冲上热搜，引发不少网友共鸣。大家每天说要早睡，却不知哪天才能真正实现，直到身体出现不适，影响到健康。
熬夜危害极强
熬夜很容易引起内分泌失调，使人体免疫功能出现紊乱，长此以往就会引发各种甲状腺问题，如甲亢（hyperthyroidism）与甲减（hypothyroidism）等。甲状腺位于“喉结”下方2到3厘米处，形似蝴蝶，又像两个“盾甲”。成人的甲状腺只有20到30克，却是最大的内分泌腺，把控着各器官、组织的正常运转，因此被称作颈部的“命门”。
图源：视觉中国
甲状腺不好，对心脏、神经、呼吸、消化、生殖等人体八个功能都会造成不良影响。The thyroid gland is a butterfly-shaped (or scute-like) gland located in the neck 2-3 centimeters below the Adam"s apple. Weighing only 20-30 grams in adults, it is the largest endocrine gland that controls the normal operation of various organs and tissues, hence it is called the "vital gate" of the neck.
更可怕的是，熬夜不论长期短期，只要是不规律作息，患各种病的风险都会大大提升。研究表明，短期睡眠不足会导致“脑雾”（思维不清晰）、视力恶化、驾驶障碍和记忆障碍。长此以往，会导致肥胖、胰岛素抵抗和心脏病。
Studies show that such short-term sleep deprivation leads to a foggy brain, worsened vision, impaired driving, and trouble remembering. Long-term effects include obesity, insulin resistance, and heart disease.
《美国心脏协会新闻》（American Heart Association News）的研究表明，熬夜会增加心血管疾病与癌症的发病率。
睡眠时间少于六小时、且患有高血压、2型糖尿病患者的中年人群体，死于心脏病或中风的风险会增加。
在这项长达30年的研究中，有心脏病或中风病史的睡眠不足人群死于癌症的风险增加了三倍。Middle-aged people with high blood pressure, Type 2 diabetes, heart disease or stroke could be at increased risk for cancer and early death if they get less than six hours of sleep a night.
Sleep-deprived people with a history of heart disease or stroke had three times the increased risk of dying from cancer during the study that spanned three decades.
此外，《科学》（Science）的一项研究发现，脑脊液在人进入睡眠的过程中，会帮助大脑清除“毒性蛋白质”。而熬夜会影响这个“洗脑”过程，让大脑的有害废物难以排出，阿兹海默病的发病风险也会随之提高。Studies on animals have shown that the fluid, called CSF, can wash harmful proteins, including those implicated in Alzheimer’s disease, out of the brain. The new results give heft to the idea that a similar power wash happens in sleeping people.
熬夜会“变傻”是真的！
熬过的夜能补回来吗？
在熬夜变成许多人日常的今天，有人提问：只要在空闲时间把觉“补”回来，保证自己没有困和累的感觉，就没关系了吧？答案是几乎没用。睡眠几乎不能补偿或储存。补觉只能稍微缓解人的疲倦状态，并不能真正补偿优质的深睡眠。长期缺觉会造成精力透支、反应迟钝、免疫力下降、记忆力低下等问题，而这些靠一两次补觉，是补不回来的，至少需要几个月的恢复期。For the chronically sleep deprived, take it easy for a few months to get back into a natural sleep pattern, says Lawrence J. Epstein, medical director of the Harvard-affiliated Sleep Health Centers.
哈佛大学附属睡眠健康中心的医学主任劳伦斯·J·爱泼斯坦表示，对长期睡眠不足的人来说，需要几个月的放松，才能恢复自然的睡眠模式。
图源：视觉中国
睡觉的关键在于睡眠质量和规律睡眠，而不是单纯的延长睡眠时间。一项报道指出，如果白天补太多觉，不但不会得到高质量的睡眠，可能还会适得其反。
For example, 90-minute daily naps are tied to increased risks for stroke, and two-hour daily naps are associated with an increased risk for dementia.
如果每天午睡90分钟，中风风险增加；每天午休两小时，痴呆风险加大。
另一项研究显示，补觉不能消除睡眠不足的影响，不规律睡眠也会扰乱身体节奏，补觉的人仍然要付出健康代价。
周末补觉并不能解决睡眠不足导致的“腰围”问题
《当代生物学》上的一篇论文表明，在更方便的时间睡觉并不能弥补睡眠缺失。研究人员发现，那些在工作日减少5个小时睡眠，但在周末额外睡眠来弥补的人，仍然要付出代价。
A recent paper in Current Biology shows that our sleep is not very forgiving of being moved around to more convenient times. Researchers found that subjects who cut their sleep down by five hours during the week, but made up for it on the weekend with extra sleep, still paid a cost.
这种代价包括可测量的差异：晚餐后摄入过多的卡路里，减少能量消耗，体重增加，身体使用胰岛素的方式发生有害变化。
That cost included measurable differences: excess calorie intake after dinner, reduced energy expenditure, increased weight, and detrimental changes in how the body uses insulin.
图源：IC
周末补觉使睡眠不足问题看似得到了解决，但实际上周末补觉的受试者与那些在周末没有补觉、睡眠依然不足的受试者相比，两者结果十分相似。
Although sleep debt was resolved on paper, the weekend catch-up subjects had similar results (though there were some differences) to those who remained sleep-deprived across a weekend without catch-up sleep.
所以，睡觉过多、过少、不规律，都会对身体造成不良影响。从今晚开始，好好睡觉吧！
编辑：朱迪齐
实习生：邹怡娜
来源：美国心脏协会 哈佛健康通讯 科学美国人 生命时报 Z世代说等