研究：晚于22点睡觉的人，肥胖风险显著增加

摘要：Have you ever considered that your weight gain might not be due to eating too much or skipping exercise, but rather to not getting

你有没有想过，自己长胖的原因可能不是因为吃得多，也不是因为缺乏运动，而是因为——睡得少！

Have you ever considered that your weight gain might not be due to eating too much or skipping exercise, but rather to not getting enough sleep?

睡得晚或睡得少都可能让人变胖

科学研究发现：无论睡得晚还是睡得少，都可能让人变胖。“睡得越晚，越容易胖；睡得越少，肚子越大”，而且这个规律在女性身上尤为明显。

科学家研究了来自26个国家的13.6万人后，得出结论：晚于22点睡觉的人，全身肥胖、腹型肥胖的风险都显著增加，越晚睡肥胖风险越高。

A large-scale study involving 136,000 people from 26 countries found that individuals who went to bed after 10 pm face a notably higher risk of overall and abdominal obesity. The later the bedtime, the greater the risk — especially among women.

如果睡眠时间再少点，那“增肥效果”将是“王炸”：每晚睡眠时间小于5小时，全身肥胖和腹型肥胖风险分别增加27%和16%，就算午觉多睡几小时，也无法弥补。

更愁人的是，新长出来的脂肪，往往不会均匀分布，而是集中长在腹部。有研究指出，“睡得少”的人在涨体重的同时，腹部脂肪面积也增加了9%。

Even more striking, short sleep amplifies the effect. Sleeping fewer than five hours a night raises the risk of general obesity by 27 percent and abdominal obesity by 16 percent. Daytime naps cannot offset this loss. The fat also tends to accumulate in the abdomen, with one study showing a 9 percent increase in belly fat among those who slept less.

多睡觉，真的可以减肥

早点睡、多睡会儿（哪怕是多睡1小时），都可能带来神奇的变化。2022年，《美国医学会杂志内科学》发表的一项研究发现：适当延长睡眠时间对能量摄入、能量消耗和体重有重要的影响。

研究招募了80名睡眠时长少于6.5小时的超重/肥胖成年人，他们年龄在21-40岁，体重指数BMI25.0-29.9（属于超重/肥胖），并将他们随机分为两组：

第一组：延长睡眠组（睡眠时间延长至8.5小时）

第二组：对照组（保持其日常习惯的睡眠时长）

实验发现，睡眠延长组（第一组）显著减少了每日能量摄入约270千卡，最终导致体重下降。如果这种影响长期持续，3年内体重减轻约24斤。

Longer sleep, by contrast, supports weight loss. A 2022 trial published in JAMA Internal Medicine shows that overweight adults who extend nightly sleep from less than 6.5 hours to 8.5 hours consume 270 fewer calories per day, enough to reduce weight by more than 10 kilograms over three years.

多睡觉为什么能减肥？

2025年1月，中南大学湘雅医院等研究人员在《细胞研究》期刊发表的一项研究找到了重要原因：一种名为“Raptin”的新型睡眠激素，它能在睡眠过程中抑制食欲，帮助控制体重。

这是一种在睡眠期间由下丘脑分泌的激素，在能量代谢和食欲调节中起关键作用。在睡眠期间这种激素的水平达到峰值，睡眠不足会抑制其释放。

Recent research in Cell Research identifies a hormone called Raptin as a key mechanism. Secreted by the hypothalamus during sleep, Raptin suppresses appetite and regulates metabolism. Insufficient sleep disrupts its release, increasing hunger and accelerating fat storage.

此外，研究人员还通过基因编辑小鼠实验发现，通过给小鼠注射Raptin激素，可以显著抑制进食行为，并降低体重。相反，Raptin激素缺失的小鼠则表现出更高的食欲、更快的体重增长以及代谢紊乱。

In addition, animal studies have shown that mice injected with Raptin eat less and lose weight, while mice lacking the hormone gain weight rapidly and develop metabolic disorders.

睡好了再减肥，能精准消灭脂肪

有的人看似掉秤了，但掉的都是宝贵的肌肉。

减肥过程中制造的热量缺口，本身就容易导致肌肉流失，再熬几个大夜、睡眠不足则会让肌肉流失更严重。要是睡好了再减肥，这种“减掉肌肉、保留脂肪”的尴尬局面就将迎来转机。充足的睡眠，就像是给身体安装导航，能够帮我们精准定位、减掉更多脂肪。

Sleep also appears to determine what kind of weight we lose. A clinical trial comparing people who lost three kilograms found that those Sleeping 8.5 hours lost 55 percent more fat and 60 percent less muscle compared to those sleeping only 5.5 hours. Adequate sleep acts like a "navigator", steering the body toward burning fat rather than muscle.

一项睡眠时长与减脂效果的相关性研究里发现，同样是通过“管住嘴迈开腿”减轻约3千克体重，睡眠8.5小时的人，比睡眠5.5小时的人，少流失60%的肌肉、多减掉55%的脂肪。

多减掉的这55%的脂肪，换算成实际重量，就是足足0.8千克的差别。

睡觉是为了更好地减肥，在这一刻具像化了。心动不如行动，“每天早睡1小时”的计划，最好的开启时间就是今晚！

Sleeping helps people lose weight more effectively, and this idea comes to life in practice. The best time to start is tonight — simply go to bed one hour earlier each night.

今晚你打算几点睡呢？欢迎在评论区分享！