间歇性禁食如何影响睡眠？｜英文外刊精读

#外刊精读#

It's not uncommon for someone to try intermittent fasting, and find that they not only have to deal with hunger, but trouble sleeping as well.

对于某些人来说，尝试间歇性禁食并不罕见，而且他们发现，自己不仅要应对饥饿，还得应对睡眠问题。

I hear about this every now and then and have experienced it for myself.

我时常听到这样的事情，而且自己也亲身经历过。

This especially seems to be the case if your new eating window is quite different from your previous habits.

如果你的新饮食习惯与以前大不相同，这种情况尤为明显。

intermittent 英 [ntmtnt] 美 [ntrmtnt]

adj. 断断续续的;间歇的

派生词： intermittently adv.

fasting 英 [fɑst] 美 [fst]

v. 节食;禁食;斋戒

fast的现在分词

Actually, it makes sense that fasting initially disturbssleep.

事实上，禁食一开始会影响睡眠有一定道理。

And I'll explain why.

我将解释原因。

But interestingly, after a couple of days, intermittent fasting should have you getting better sleep.

但有趣的是，几天后，间歇性禁食应该能让你睡得更好。

First, there are a couple reasons why fasting initially makes it harder to sleep.

首先，禁食一开始让人难以入睡有以下几个原因。

disturbs 英 [dstbz] 美 [dstrbz]

v. 打扰;干扰;妨碍;搅乱;弄乱;搞乱;使焦虑;使不安;使烦恼

disturb的第三人称单数

And one could be that when your body is derivingmore energy from fat metabolism, something that happens during intermittent fasting.

一个原因可能是，在间歇性禁食期间，你的身体会从脂肪代谢中获得更多能量。

There's increased orexin.

食欲素将增加。

A neuropeptidethat stimulateswakefulness.

食欲素是能令人清醒的一种神经肽。

But, what's probably more of a factor is how intermittent fasting affects your circadian rhythm.

但是，更重要的一个原因可能在于间歇性禁食如何影响你的昼夜节律。

deriving 英 [drav] 美 [drav]

v. 获得;取得;得到;(使)起源;(使)产生

derive的现在分词

metabolism 英 [mtblzm] 美 [mtblzm]

n. 新陈代谢

复数： metabolisms 派生词： metabolic adj.

orexin

苯基二氢喹唑啉;增食因子;胖素;食欲素;增食欲素

neuropeptide

n. 神经肽

stimulates 英 [stmjulets] 美 [stmjulets]

v. 促进;激发;激励;刺激;使兴奋;促进(身体某部分)的功能

stimulate的第三人称单数

wakefulness

n. 觉醒；不眠

circadian 英 [skedin] 美 [srkedin]

adj. (指每24小时人或动物体内变化)昼夜节律的，生理节奏的

rhythm 英 [rm] 美 [rm]

n. 节奏;韵律;律动;规则变化;规律;节律

Your biological clock.

即你的生物钟。

We're all aware that flying across time zones leaves us feeling pretty crappyfor a few days.

我们都知道，飞越时区 会让我们几天内都感觉都很糟糕。

Because your body's internal clock is for example expecting it to be morning.

因为你身体的生物钟期待早晨的到来。

But after you get off the plane, the sun is already going down.

但是，当你下了飞机，太阳已经下山了。

crappy 英 [krpi] 美 [krpi]

adj. 劣质的;蹩脚的

比较级： crappier 最高级： crappiest

Once your circadian rhythm adapts to the new time zone by being exposed to light and dark at the proper times, you feel better.

一旦你在适当的时间接触日光和黑暗，昼夜节律适应了新时区，你将感觉好一些。

But then you have to deal with jet lagall over again on the return flight.

但在回程的航班上,你不得不再次应对时差。

Dr Charles F Ehret, a senior scientist at the Argonne National Laboratory in Illinois, has developed a diet designed to greatly diminishthe disruptive symptoms of jet lag.

伊利诺斯州阿贡国家实验室的资深科学家查尔斯.F.埃勒特博士已经研发出一种可以大大减轻时差破坏性症状的节食方案。

jet lag 英 [det lɡ] 美 [det lɡ]

n. 飞行时差综合征;时差反应

派生词： jet-lagged adj.

diminish 英 [dmn] 美 [dmn]

v. 减少;(使)减弱，缩减;降低;贬低;贬损;轻视

第三人称单数： diminishes 现在分词： diminishing 过去式： diminished 过去分词： diminished

disruptive 英 [dsrptv] 美 [dsrptv]

adj. 引起混乱的;扰乱性的;破坏性的

symptoms 英 [smptmz] 美 [smptmz]

n. 症状;征候;征兆

symptom的复数

The diet is a four day process involving light fasting.

该节食过程为期四天，包括轻度禁食。

The first day, you get to eat.

第一天，可以正常饮食。

The next day you do a fast or eat very lightly of things like light soup or salad.

第二天，你禁食或者吃清淡的食物，比如清汤或者沙拉。

Then on the third day, you can eat again.

然后，第三天,还是可以正常饮食。

And on the fourth day, your day of departure.

第四天，在离开的那一天。

You do another light fast.

再经历一次轻度禁食。

Then, you continue the fasting and don't have а proper meal until breakfast time at your destination.

然后，继续禁食，直至选择在目的地的早餐时间吃一顿像样的饭。

I've tried something similar to this a couple times when traveling from Tokyo to America.

在从东京到美国的旅行中，我试过好几次类似的方法。

I don't start four days in advance.

我不会提前四天节食。

This has worked surprisingly well, making it easy to fall asleep at a proper time the day I arrive and have almost no jet lag.

这个方法出奇地奏效，让我在到达目的地当天很容易在合适的时间入睡，而且几乎没有时差反应。

This works because of how food affects the circadian rhythm.

食物会影响昼夜节律，所以，这个办法才奏效。

The body doesn't have just one, but several different biological clocks influencing the circadian rhythm.

人体并非只有一个生物钟， 而是几个不同的生物钟影响着昼夜节律。

There's a sort of master clock running in the brain.

大脑有一个主时钟在工作。

And this is called the suprachiasmatic nucleus.

即视交叉上核。

And it is very sensitive to blue light.

它对蓝光非常敏感。

suprachiasmatic nucleus

上交叉核;视交叉上核;交叉上核;下丘脑视交叉上核;視交叉上核

This is why it's important not to look at screens too much before bed or at least use blue light blocking glasses or a blue light filtering app.

重要的是睡觉前不要过久地看电子产品，或者至少使用防蓝光眼镜或蓝光过滤应用程序,这就是原因所在。

Other than the one in the brain, there are other clocks in the body found in organs like the liver, kidneys, pancreasand heart.

除了大脑的生物钟，人体的其他器官，如肝脏、肾脏、胰腺和心脏也有生物钟。

These are called peripheral oscillators.

这些被称为外围生物钟。

liver 英 [lv(r)] 美 [lvr]

n. 肝脏;(动物供食用的)肝

复数： livers

kidneys 英 [kdniz] 美 [kdniz]

n. 肾;肾脏;(食用的)动物腰子

kidney的复数

pancreas 英 [pkris] 美 [pkris]

n. 胰;胰腺

复数： pancreases 派生词： pancreatic adj.

peripheral 英 [prfrl] 美 [prfrl]

adj. 次要的;附带的;外围的;周边的;与计算机相连的

n. 外围设备;周边设备

复数： peripherals 派生词： peripherally adv.

oscillators 英 [sletz] 美 [ɑsletrz]

柱状垂直线图;震荡器;晶体振荡器;振荡器;摆荡指标

Whereaslight most affects the clock in your brain, your food and when you eat it, is the primary controller of these peripheral clocks.

虽然光线对大脑中的生物钟影响最大，但食物和进食时间主要控制这些外围生物钟。

So, in the way the sun coming up in the morning and the darkness at night helps your brain keep track of the time and keep a good circadian rhythm.

早晨太阳升起，晚上夜幕降临，这帮助你的大脑记录时间，保持良好的昼夜节律。

Your first bite of food and your last bite of food tell your peripheral clocks how to set the circadian rhythm.

你吃的第一口和最后一口食物会告诉你外围生物钟如何设置昼夜节律。

whereas 英 [werz] 美 [werz]

conj. (用以比较或对比两个事实)然而，但是，尽管;(用于正式文件中句子的开头)鉴于

n. “鉴于…”：正式文件的介绍性陈述;开场白;条件性陈述

复数： whereases

Considering the main premise of intermittent fasting is modifying the time frame you eat in.

间歇性禁食的首要前提是改变就餐时间。

It's understandable that it could mess with your circadian rhythm and your sleep.

就餐时间可能会打乱你的昼夜节律和睡眠，这可以理解。

But, Intermittent Fasting's influence on the circadian rhythm should actually have you sleeping better once you adapt to it.

但是，一旦你适应了间歇性禁食，它对昼夜节律的影响将让你睡得更好。

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