新聞 
有人睡4小時很精神 你睡8小時還困？
有人睡4小時很精神 你睡8小時還困？有人睡4小時很精神 你睡8小時還困？
別熬得太晚，盡量每天晚上都在同壹時間睡；
在更黑暗、溫度適宜的環境中入睡，保證深睡眠的時長；
不論你覺得自己可以睡多“少”，我們都勸你不要刻意壓縮睡眠、不要熬夜。
而且，沒有哪種睡眠習慣能夠保證事業成功，愛迪生每天只睡 4 小時，愛因斯坦每天要睡 10 小時，誰也不比誰差。至於那些說自己“只睡 4 小時”的老板們，很可能每天偷偷在辦公室裡補午覺呢……
拿破侖曾說：“男人睡4小時，女人睡5小時，蠢人睡6小時”，但他也在馬背上補覺。（圖源：站酷海洛）
我們凡人，就別跟著他們修仙了，還是早點睡吧。
致謝：本文經杏仁診所神經科主治醫生、書籍《睡眠公式》作者 余周偉 專業審核
——————
參考文獻
[1]Zhang L, Fu Y H. The molecular genetics of human sleep[J]. European Journal of Neuroscience, 2020, 51(1): 422-428.
[2]Dashti H S, Jones S E, Wood A R, et al. Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates[J]. Nature communications, 2019, 10(1): 1100.
[3]Patke A, Murphy P J, Onat O E, et al. Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder[J]. Cell, 2017, 169(2): 203-215. e13.
[4]He Y, Jones C R, Fujiki N, et al. The transcriptional repressor DEC2 regulates sleep length in mammals[J]. Science, 2009, 325(5942): 866-870.
[5]Shi G, Xing L, Wu D, et al. A rare mutation of β1-adrenergic receptor affects sleep/wake behaviors[J]. Neuron, 2019, 103(6): 1044-1055. e7.
[6]Xing L, Shi G, Mostovoy Y, et al. Mutant neuropeptide S receptor reduces sleep duration with preserved memory consolidation[J]. Science translational medicine, 2019, 11(514): eaax2014.
[7]Pellegrino R, Kavakli I H, Goel N, et al. A novel BHLHE41 variant is associated with short sleep and resistance to sleep deprivation in humans[J]. Sleep, 2014, 37(8): 1327-1336.
[8]Shi G, Yin C, Fan Z, et al. Mutations in metabotropic glutamate receptor 1 contribute to natural short sleep trait[J]. Current Biology, 2021, 31(1): 13-24. e4.
[9]Copinschi G. Metabolic and endocrine effects of sleep deprivation[J]. Essential psychopharmacology, 2005.
[10]Wu L, Sun D, Tan Y. A systematic review and dose-response meta-analysis of sleep duration and the occurrence of cognitive disorders[J]. Sleep Breath, 2017.
[11]Lucey BP, McCullough A, Landsness EC, Toedebusch CD, McLeland JS, Zaza AM, Fagan AM, McCue L, Xiong C, Morris JC, Benzinger TLS, Holtzman DM. Reduced non-rapid eye movement sleep is associated with tau pathology in early Alzheimer’s disease. Science Translational Medicine, Jan. 9, 2019
[物價飛漲的時候 這樣省錢購物很爽]
好新聞沒人評論怎麼行，我來說幾句
在更黑暗、溫度適宜的環境中入睡，保證深睡眠的時長；
不論你覺得自己可以睡多“少”，我們都勸你不要刻意壓縮睡眠、不要熬夜。
而且，沒有哪種睡眠習慣能夠保證事業成功，愛迪生每天只睡 4 小時，愛因斯坦每天要睡 10 小時，誰也不比誰差。至於那些說自己“只睡 4 小時”的老板們，很可能每天偷偷在辦公室裡補午覺呢……
拿破侖曾說：“男人睡4小時，女人睡5小時，蠢人睡6小時”，但他也在馬背上補覺。（圖源：站酷海洛）
我們凡人，就別跟著他們修仙了，還是早點睡吧。
致謝：本文經杏仁診所神經科主治醫生、書籍《睡眠公式》作者 余周偉 專業審核
——————
參考文獻
[1]Zhang L, Fu Y H. The molecular genetics of human sleep[J]. European Journal of Neuroscience, 2020, 51(1): 422-428.
[2]Dashti H S, Jones S E, Wood A R, et al. Genome-wide association study identifies genetic loci for self-reported habitual sleep duration supported by accelerometer-derived estimates[J]. Nature communications, 2019, 10(1): 1100.
[3]Patke A, Murphy P J, Onat O E, et al. Mutation of the human circadian clock gene CRY1 in familial delayed sleep phase disorder[J]. Cell, 2017, 169(2): 203-215. e13.
[4]He Y, Jones C R, Fujiki N, et al. The transcriptional repressor DEC2 regulates sleep length in mammals[J]. Science, 2009, 325(5942): 866-870.
[5]Shi G, Xing L, Wu D, et al. A rare mutation of β1-adrenergic receptor affects sleep/wake behaviors[J]. Neuron, 2019, 103(6): 1044-1055. e7.
[6]Xing L, Shi G, Mostovoy Y, et al. Mutant neuropeptide S receptor reduces sleep duration with preserved memory consolidation[J]. Science translational medicine, 2019, 11(514): eaax2014.
[7]Pellegrino R, Kavakli I H, Goel N, et al. A novel BHLHE41 variant is associated with short sleep and resistance to sleep deprivation in humans[J]. Sleep, 2014, 37(8): 1327-1336.
[8]Shi G, Yin C, Fan Z, et al. Mutations in metabotropic glutamate receptor 1 contribute to natural short sleep trait[J]. Current Biology, 2021, 31(1): 13-24. e4.
[9]Copinschi G. Metabolic and endocrine effects of sleep deprivation[J]. Essential psychopharmacology, 2005.
[10]Wu L, Sun D, Tan Y. A systematic review and dose-response meta-analysis of sleep duration and the occurrence of cognitive disorders[J]. Sleep Breath, 2017.
[11]Lucey BP, McCullough A, Landsness EC, Toedebusch CD, McLeland JS, Zaza AM, Fagan AM, McCue L, Xiong C, Morris JC, Benzinger TLS, Holtzman DM. Reduced non-rapid eye movement sleep is associated with tau pathology in early Alzheimer’s disease. Science Translational Medicine, Jan. 9, 2019
[物價飛漲的時候 這樣省錢購物很爽]
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