并非所有睡眠阶段对大脑的益处都是相同的。最新研究显示，更多的快速眼动睡眠（REM睡眠）与83种疾病的发病风险降低相关，这些疾病包括痴呆症、帕金森病以及心力衰竭。此外，更多的深度睡眠则与7种疾病的发病风险下降有关。
Not all stages of sleep are equal in terms of benefits for the brain. Greater amounts of rapid eye movement (REM) sleep were associated with lower risks of 83 diseases, including dementia, Parkinson’s disease and heart failure, new research has shown. Additionally, greater amounts of deep sleep were associated with lower risks of seven conditions.
这项研究对95,559名成年人进行了调查，这些参与者连续七天七夜佩戴手腕式加速度计以监测睡眠情况。中国的研究人员运用深度学习算法来分析参与者的REM睡眠、深度睡眠、浅度睡眠、总睡眠时长、入睡后的清醒时间以及睡眠规律性。
THIS ONE QUESTION MAY REVEAL WHETHER YOUR BODY IS GETTING THE REST IT NEEDS, STUDY FINDS That’s according to a study of 95,559 adults who wore wrist accelerometers continuously for seven consecutive days and nights. Researchers in China used deep-learning algorithms to analyze REM sleep, deep sleep, light sleep, total sleep duration, wakefulness after sleep onset and sleep irregularity.
随后，研究人员查阅了这些参与者的健康记录，在将近九年的随访期内评估了上述睡眠指标与1,000多种疾病之间的关联。
They then looked at health records to assess associations with more than 1,000 diseases over a nearly nine-year follow-up period.
结果显示，更多的REM睡眠能显著降低多种疾病的发病风险：帕金森病的风险相对降低80%，痴呆症风险降低46%，心力衰竭风险则降低26%。
Greater REM sleep was associated with a significantly lower risk of several diseases, including Parkinson’s (80% lower relative risk), dementia (46% lower risk) and heart failure (26% lower risk).
而更多的深度睡眠则与2型糖尿病、重度抑郁症等7种疾病的发病风险下降相关。
Greater deep sleep was associated with lower risks of seven conditions, including type 2 diabetes and major depressive disorder.
研究还发现，每晚的睡眠时长与疾病风险密切相关。每晚睡6至8小时是最理想的睡眠时长，此时69种疾病的发病风险最低；相反，每晚睡眠不足5小时则会使37种健康问题的风险上升。
MORE NAPS, HIGHER RISK? RESEARCH LINKS DAYTIME SLEEP TO HEALTH WARNINGS IN AGING ADULTS Sleep duration was also found to be highly linked to disease outcome. Six to eight hours per night was found to be the "sweet spot" that was associated with the lowest risk for 69 diseases. In contrast, sleeping fewer than five hours per night was linked to an increased risk of 37 health conditions.
此外，夜间睡眠规律性较差以及夜间频繁醒来也与多种疾病风险升高相关，包括焦虑症和物质滥用障碍。该研究成果已于9月17日发表在《PLOS医学》期刊上。
The study also found that greater night-to-night sleep irregularity and more wakefulness during the night were associated with higher risks of several conditions, including anxiety and substance use disorders. The findings were published Sept. 17 in the journal PLOS Medicine.
“我认为关键在于总的睡眠时间以及REM睡眠所占的比例，”北韦斯特切斯特医院的肺科、重症监护及睡眠医学专家石川兴树医生对福克斯新闻数字版说道。
"I think what is important is the total duration of sleep, and the percentage that REM takes up," Oki Ishikawa, M.D., pulmonary, critical care and sleep medicine expert at Northwell’s Northern Westchester Hospital, told Fox News Digital.
“在这项研究的人群中，REM睡眠的平均占比约为20%；一般来说，每个睡眠周期中20%至25%的REM睡眠比例都被视为正常。”并未参与该研究的石川指出，他并不认为单纯增加REM睡眠时长就一定能降低患病风险。
"The average percentage of REM sleep in this study population was about 20%, and generally 20-25% is considered normal per sleep cycle." 5-STEP SLEEP RESET COULD PROMOTE HEALTHY WEIGHT LOSS, NUTRITIONIST SAYS Ishikawa, who was not involved in the study, said he does not believe that a higher amount of REM sleep alone will not necessarily lower the risk.
“正常的睡眠模式与时长有助于维持良好的免疫功能和记忆力，因此我认为最关键的一点就是确保获得充足的睡眠。”纽约睡眠分析公司Wesper的首席睡眠专家切尔西·罗尔沙伊布博士表示，睡眠紊乱有时可能是疾病的早期预警信号，而并非单纯由其他因素引发。
"Normal sleep pattern and duration are associated with aspects like maintenance of good immune function and memory, so I think the important message here is to try and get a sufficient amount of sleep in general." Disrupted sleep may sometimes be an early warning sign of disease rather than simply a cause, according to Dr. Chelsie Rohrscheib, head sleep expert at Wesper, a sleep analysis company in New York.
“像帕金森病、痴呆症以及心力衰竭等疾病，往往在确诊前数年就会开始影响患者的睡眠，”同样未参与此项研究的罗尔沙伊布对福克斯新闻数字版说道。
"Conditions such as Parkinson’s disease, dementia and heart failure can begin affecting sleep years before they are diagnosed," Rohrscheib, who also was not involved in the research, told Fox News Digital.
“与此同时，睡眠质量不佳也可能加速疾病进展，因此二者之间很可能是双向影响的关系。”研究人员也指出了这项研究的一些局限性：由于属于观察性研究，它只能揭示相关性，无法证实增加REM睡眠或深度睡眠时长就能直接预防疾病。
"At the same time, poor sleep may contribute to disease progression, so the relationship likely works both ways." DIETITIAN REVEALS SIMPLE EATING STRATEGY FOR BETTER SLEEP — AND ONE HABIT TO AVOID The researchers noted some limitations of the study. Because it was observational, it could only show an association and could not prove that increasing REM or deep sleep directly prevents disease.
“这项研究仅通过腕部设备对受试者的睡眠情况进行了为期一周的监测，这种方式的准确性远不如专业的临床睡眠监测，”罗尔沙伊布补充道。
"Sleep was measured for only one week using a wrist device, which is less accurate than a clinical sleep study for identifying sleep stages," Rohrscheib said.
“部分健康信息是在多年前采集的，那些可能影响睡眠的药物因素也未被充分考量，一些疾病诊断或许也被遗漏了。”由于所有参与者均来自英国生物样本库，研究人群的多样性相对有限且整体健康状况优于普通人群，因此这些研究结果未必适用于所有人，罗尔希布指出。
"Some health information was collected years earlier, medications that can affect sleep were not fully considered, and some medical diagnoses may have been missed." As the participants were all from the UK Biobank, the study population was also less diverse and generally healthier than the overall population, so the findings may not apply equally to everyone, Rohrscheib noted.
点击此处查看更多健康相关资讯。“总体而言，睡眠变化或许能反映某些潜在健康问题，但本研究尚无法确定睡眠质量差究竟是病因、早期症状，还是两者兼有，”她总结道。
CLICK HERE FOR MORE HEALTH STORIES "Overall, changes in sleep may provide important clues about underlying health, but this study cannot determine whether poor sleep is a cause, an early symptom, or both," she concluded.
罗尔希布还提醒道，虽然佩戴在手腕上的睡眠监测设备能较好地估算睡眠阶段，但其准确度并非百分之百。
Rohrscheib also cautioned that while wrist-worn sleep trackers are generally good at estimating sleep stages, they are not 100% accurate.
点击此处查看详情。“若没有实验室环境下的正规睡眠监测，便无法准确获知参与者处于REM及其他睡眠阶段的时间长短，”她说道。
CLICK HERE TO "Without a formal in-lab sleep study, it's impossible to know how much time the participants spent in REM and other sleep stages," she said.
研究人员指出，未来还需开展更多研究，以确认增加REM睡眠或深度睡眠时长是否有助于预防某些疾病。
More research is needed to determine whether increasing REM or deep sleep can help prevent certain diseases, the researchers said.
未来的研究还可探讨睡眠阶段与疾病风险之间的关联是否会因年龄、性别、整体健康状况及其他个体特征而有所差异。
Future studies could also explore whether the relationship between sleep stages and disease risk varies by age, sex, overall health and other individual characteristics.
两位专家均建议人们遵循基本的睡眠卫生准则：营造黑暗、凉爽且安静的睡眠环境，保持规律的作息时间，同时避免摄入酒精、咖啡因等可能干扰睡眠的物质。
Both experts recommended following general sleep hygiene practices, such as maintaining an optimal environment (dark, cool and quiet), keeping a consistent sleep schedule, and avoiding sleep-disrupting substances such as alcohol and caffeine.
“如果患有睡眠呼吸暂停等睡眠障碍……治疗这些病症是提升REM睡眠时长的有效途径，”石川建议道。
"If you have other sleep pathologies like sleep apnea … treating that would be a great way to optimize the amount of REM sleep," Ishikawa advised.
参与我们最新的生活方式小测试吧。他表示，虽然不借助可穿戴设备便难以精准测量REM睡眠时长，但判断标准其实很简单：醒来后是否感觉神清气爽，白天是否不再困倦。
While it can be difficult to measure REM sleep without a wearable, he said the best gauge is whether one feels refreshed upon waking and doesn’t feel sleepy during the day.
“只要能保证每晚获得7至9小时不间断的睡眠，就基本能确保REM睡眠周期顺利完成。”
"If you get about seven to nine hours of uninterrupted sleep, you most likely have the opportunity to cycle through REM in a sufficient way."