有人睡4小时很精神 你睡8小时还困？
别熬得太晚，尽量每天晚上都在同一时间睡；
在更黑暗、温度适宜的环境中入睡，保证深睡眠的时长；
不论你觉得自己可以睡多“少”，我们都劝你不要刻意压缩睡眠、不要熬夜。
而且，没有哪种睡眠习惯能够保证事业成功，爱迪生每天只睡 4 小时，爱因斯坦每天要睡 10 小时，谁也不比谁差。至于那些说自己“只睡 4 小时”的老板们，很可能每天偷偷在办公室里补午觉呢……
拿破仑曾说：“男人睡4小时，女人睡5小时，蠢人睡6小时”，但他也在马背上补觉。（图源：站酷海洛）
我们凡人，就别跟着他们修仙了，还是早点睡吧。
致谢：本文经杏仁诊所神经科主治医生、书籍《睡眠公式》作者 余周伟 专业审核
——————
参考文献
[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
[物价飞涨的时候 这样省钱购物很爽]
无评论不新闻，发表一下您的意见吧
在更黑暗、温度适宜的环境中入睡，保证深睡眠的时长；
不论你觉得自己可以睡多“少”，我们都劝你不要刻意压缩睡眠、不要熬夜。
而且，没有哪种睡眠习惯能够保证事业成功，爱迪生每天只睡 4 小时，爱因斯坦每天要睡 10 小时，谁也不比谁差。至于那些说自己“只睡 4 小时”的老板们，很可能每天偷偷在办公室里补午觉呢……
拿破仑曾说：“男人睡4小时，女人睡5小时，蠢人睡6小时”，但他也在马背上补觉。（图源：站酷海洛）
我们凡人，就别跟着他们修仙了，还是早点睡吧。
致谢：本文经杏仁诊所神经科主治医生、书籍《睡眠公式》作者 余周伟 专业审核
——————
参考文献
[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
[物价飞涨的时候 这样省钱购物很爽]
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