Sleepless nights don’t just ruin your mood the next day—they could also damage
your waistline. According to new research in the August issue of the American
Journal of Clinical Nutrition, sleep deprivationcan cause people to pack on
sleep deprivation 睡眠不足
pack on the pounds 长胖；变肥；增加体重
Researchers at the New York Obesity Nutrition Research Center at St.
Luke’s-Roosevelt Hospital found that sleep-deprived people seem to burn the same
number of calories as the well-rested, but they consume about 300 more calories
a day. Given that it takes just 3,500 calories to add a pound to your body,
those calories can quickly turn into extra weight.
given that 只要是，考虑到；假定，已知
turn into 转变为；变成
But there are several other reasons that sleep loss could lead to weight
gain, says sleep disorder specialist Michael Breus. When we get too little
shut-eye, our metabolism slows down to conserve energy. That slowdown triggers
the release of the hormonecortisol, which increases appetite. Your body thinks
it needs more energy, so it asks for more food.
metabolism n. 新陈代谢
trigger v. 引发；引起
appetite n. 食欲；胃口
In a viciouscycle, sleep loss also causes our bodies to release more
ghrelin, another hormone that signals hunger, and less leptin, the hormone that
tells your stomach that it’s full. With your hormones off-kilter, your body
wants more food and lacks the sensitivity to know when to stop eating. Not to
mention that being awake more hours gives you more time to snack.
vicious cycle 恶性循环
not to mention 更不用说；更别提
“The later you’re up at night, the greater the likelihood that you’re going
to eat,” Breus says. And “you’re more likely to eat high-fat, high-carb
likelihood n. 可能性；可能
One other contributing factor to such weight gain is that the body burns
the most calories during REM sleep, a deeply restful phase. And less sleep means
less time in REM.
For optimalhealth, experts say you should try to get 7.5 hours of sleep a
night. If you have trouble sleeping, stick to a nightly routine, exercise during
the day, banish worries to a journal, and keep pre-bedtime activities
optimal adj. 最佳的；最理想的
stick to 坚持
banish v. 放逐；驱逐