为啥一到冬天就变“起床困难户”?研究:真不是因为懒……

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 原创  03-19 10:58

冬天来啦!起床又成了“老大难”,总是贪恋被子给予的温暖......

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睡懒觉常常会让双语君有罪恶感,但冬天起床困难可不能怪我们懒,科学研究称:冬天爱睡觉和大脑有关!

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美国西北大学一个神经生物学小组在大脑中发现了“温度计”回路(thermometer circuit),可以解释为什么冬天起床那么困难。

一起来看下这个原理:

Looking at how sensory and sleep cycle neurons in fruit flies react to chillier temperatures, the team has found that a thermometer circuit, from sensory neurons to higher brain centers, can transfer information about cold temps from their antennas right to the brain.

通过研究果蝇的感觉神经和睡眠周期神经元对寒冷温度的反应,该研究小组发现,果蝇体内有一个从感觉神经元到高级大脑中枢的“温度计”回路,能把果蝇体内的低温信息,从触角直接传递到大脑。

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The circuit will display persistent activity at absolute temperatures lower than the fly's favorite, and directly target higher brain centers involved in the control of sleep and activity, adjusting fly behavior specifically to cold conditions.

当绝对温度低于果蝇的舒适温度后,“温度计”回路会开始活跃运动,并直接传输到高级大脑中枢,调整果蝇睡眠和活跃行为,从而使果蝇能够适应寒冷环境。

Through the circuit, seasonally cold and dark conditions can inhibit neurons within the fly brain that promote activity and wakefulness, particularly in the morning.通过该回路,季节性寒冷和黑暗环境可以抑制果蝇大脑中促进活动和清醒的神经元,特别是在早晨。

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果蝇和人类对环境温度的偏好虽然不同,但二者大脑中的温度感应原理有着惊人的相似。

Macro Gallio, associate professor of neurobiology in the Weinberg College of Arts and Sciences said, "by studying behaviors in a fruit fly, we can better understand how and why temperature is so critical to regulating sleep".

温伯格文理学院神经生物学副教授马可·加里奥表示:“通过研究果蝇的行为,我们可以更好地理解温度对调节睡眠的重要性。“

简单来说,在冬天,外界温度低于人类舒适温度,这时,大脑中的“温度计”察觉到后,将这个信息传递给大脑,大脑就要做出相关反应,抑制控制睡眠的神经元激活,这就解释了为什么冬天起床这么困难了。

在冬天,除了早晨起不来,有没有感觉还会经常犯困、老想睡觉?

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这一切都可以解释……一起来看看吧!

太阳光照不足

The lack of sunlight means more melatonin, the so-called "sleep hormone" responsible for the regulation of sleep-wake cycle. The more melatonin can make you feel sluggish and fatigued.

太阳光照少会导致褪黑素(睡眠荷尔蒙,负责调整睡眠周期)分泌过多。过多的褪黑素会导致人体感到疲倦、反应迟钝。

饮食习惯变化

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图源:东方IC

Many people eat more fat- and carbohydrate-heavy comfort food during the cold months. This dietary change can impact sleep quality, sleep timing and the circadian rhythm, especially when those changes yield a less healthy diet overall and heavier evening meals.

天气寒冷,许多人会吃更多脂肪含量和碳水化合物含量高的食物。这种变化会让饮食结构不太健康,也会导致晚餐食量增加,从而影响睡眠质量、睡眠时间和昼夜节律。

季节性情绪失调

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The seasonal affective disorder is a type of depression that occurs more frequently in women and has been linked to the changing seasons. It typically starts during fall and progresses into winter months. This disorder is not only due to the disruption of the person's biological clock and melatonin levels, but to a decrease in another hormone/neurotransmitter called serotonin. The latter is responsible for the person's mood drop, which leads to a feeling of sadness and depression.

季节性情绪失调(简称SAD)是抑郁的一种类型,多发于女性,发病与季节变化关系密切。通常于秋季发病,持续整个冬季。人体生物钟和褪黑素水平紊乱,加之血清素减少,都是SAD的主要病因。血清素减少会导致人的情绪下降,从而导致悲伤和沮丧情绪滋生。

Associated symptoms of SAD include: low energy levels and fatigue, hopelessness, sometimes suicidal thoughts, oversleeping, weight gain with a tendency to crave sweets and starchy foods.

SAD的相关症状包括:能量水平低、疲乏、绝望、有时有自杀倾向、嗜睡、体重增加以及喜食甜食和富含淀粉的食物。

看到这些原理,是不是觉得自己冬天睡懒觉的“罪恶感”都减轻了许多?

不过,优秀的小伙伴可早就开始主动改变啦。方法还是不少的,比如:

❶ 起床后就拉开窗帘、打开窗户,让阳光照射到屋子里(let more sunlight into your home)。在阳光好的时候,多出去走走。

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图源:东方IC

❷傍晚锻炼有助于减轻疲劳感、改善睡眠。尝试每周锻炼150分钟试试。

❸ 冥想(meditation)、瑜伽(yoga)、呼吸练习(breathing exercises)、正念技巧(mindfulness techniques)等都有助于身心放松和平静并改善睡眠。

❹ 确保饮食健康均衡(a healthy and balanced diet),多吃富含维生素D的食物。

大冬天有“起床困难症”吗?又是怎么克服的呢?

编辑:焦洁

实习生:申乐

来源:澎湃新闻 英语点津 StudyFinds Chronobiology Cell Ecellulitis

来源:中国日报双语新闻

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