摘要：Failing to stick to a regular time for going to bed and waking up increases the risk of stroke, heart attack and heart failure by
Failing to stick to a regular time for going to bed and waking up increases the risk of stroke, heart attack and heart failure by 26%, even for those who get a full night's sleep, the most comprehensive study of its kind suggests.
一项最全面的同类研究表明，作息时间不规律会使中风、心脏病和心力衰竭的风险增加26%，即便那些晚上睡得很好的人也是如此。
Previous studies have focused on the links between sleep duration and health outcomes, with people advised to get between seven and nine hours shut-eye a night.
之前的研究主要关注睡眠时间和健康状况之间的关系，建议人们每晚睡7到9个小时。
That advice still stands.
这条建议仍然有效。
But researchers are increasingly focusing on sleep patterns, and in particular the impact of irregular sleep – defined as variations in the time a person goes to sleep and wakes up.
但研究人员越来越关注睡眠模式，尤其是不规律睡眠的影响 —— 即一个人入睡和醒来的时间变化。
The new study found irregular sleep – going to bed and waking up at different times each day – was "strongly associated" with a higher risk of major adverse cardiovascular events.
这项新研究发现，不规律的睡眠 —— 每天在不同的时间睡觉和起床 —— 与患主要心血管疾病的高风险“密切相关”。
Even getting eight hours of sleep was insufficient to offset the harmful effects of consistently varying bed and wake-up times, experts said.
专家说，即使是8小时的睡眠也不足以抵消不断变化的就寝时间和起床时间带来的有害影响。
The research, published in the Journal of Epidemiology and Community Health, involved 72,269 people aged 40 to 79 from the UK Biobank study.
这项研究发表在《流行病学与社区卫生杂志》上，研究对象是来自英国生物银行的72269名40岁至79岁的人。
It did not establish precisely how close you have to get to the same bed and wake-up time – only that the further away you are, the higher the risk of harm.
它并没有精确地确定你的睡眠时间和起床时间必须得多接近 —— 只是说时间波动越大，受到伤害的风险就越高。
The lead author, Jean-Philippe Chaput, of the University of Ottawa, said: "We should aim to wake up and go to sleep within 30 minutes of the same time each night and each morning, including weekends.
该研究的主要作者、渥太华大学的让-菲利普·查普特说：“我们的目标应该是每晚的入睡时间和每天早上的起床时间波动在30分钟以内，包括周末。”
Within an hour of the same time is good but less good than 30 minutes, and even better is to have zero variation.
波动时间在1小时内也可以，但不如30分钟好，最好的是没有波动。
"Beyond an hour's difference each night and each morning means irregular sleep.
“每天早晚的入睡和起床时间波动超过一个小时意味着睡眠不规律。
That can have negative health impacts. The closer you are to zero variation the better.
这会对健康产生负面影响。时间波动越接近零越好。
"No one is perfect across a whole year, and if you don't have a regular sleep pattern for one or two days a week, it's not going to kill you.
“没有人能一年到头都做的很完美，如果你每周都有一两天睡眠不规律，倒也不会要了你的命。
But if you repeatedly have irregular sleep, five or six days a week, then it becomes chronic, and that is a problem." Chaput said waking up at the same time each day was more important than going to bed at the same time.
但如果你每周都有五到六天的睡眠不规律，那么它就会成为慢性问题，带来负面影响。”查普特说，每天在同一时间起床比在同一时间睡觉更重要。
"Waking up at different times each morning really messes with your internal clock, and that can have adverse health consequences," he said.
他说：“每天早上的起床时间都不一样真的会扰乱你的生物钟，这会对健康产生不利影响。”
"If you need to catch up on sleep you've missed during the week at weekends, then going to bed earlier is better than lying in – you should still be trying to wake up at the same time, even on Saturdays and Sundays." In the study, participants wore an activity tracker for seven days to record their sleep, with experts then calculating a sleep regularity index (SRI) score for each person.
“如果你需要在周末补觉，那么早睡比睡懒觉要好——你应该尽量在同一时间起床，即使是在周六和周日。”在这项研究中，参与者佩戴活动追踪器记录他们的睡眠，然后由专家计算每个人的睡眠规律指数（SRI）得分。
The score captured the day-to-day variability in bedtime, wake-up time, sleep duration and wake-ups during the night, with people given a score ranging from 0 (very irregular) to 100 (perfectly regular sleep-wake pattern).
该评分记录了人们每天就寝时间、起床时间、睡眠持续时间和夜间醒来情况的变化，得分范围从0（非常不规律）到100（非常规律的睡眠-醒来模式）。
Participants were put into either an irregular sleep group (SRI score less than 71.6), moderately irregular sleep group (SRI between 71.6 and 87.3), or regular sleep group (SRI score more than 87.3).
参与者被分为不规律睡眠组（SRI得分低于71.6）、中度不规律睡眠组（SRI得分在71.6到87.3之间）或规律睡眠组（SRI得分高于87.3）。
People were then followed up for eight years.
然后对这些人进行了8年的跟踪调查。
Even after taking into account factors that could influence the results, irregular sleepers were 26% more likely to suffer a stroke, heart failure or heart attack than those with regular sleep, the study found.
研究发现，即便考虑到可能影响结果的因素，睡眠不规律的人患中风、心力衰竭或心脏病的可能性也比睡眠规律的人高出26%。
Moderately irregular sleepers were 8% more likely to do so.
中度不规律睡眠的人患这些疾病的可能性要高出8%。
Researchers found the SRI score was a continuous measure, with people's risk of heart attack and stroke increasing the more irregular their sleeping patterns were.
研究人员发现，睡眠质量指数是一个连续的衡量指标，人们的睡眠模式越不规律，患心脏病和中风的风险就越高。
The recommended amount of sleep for 18- to 64-year-olds is seven to nine hours a night, and seven to eight hours for those aged 65 and over.
对18-64岁的人，推荐的夜间睡眠时间是7到9个小时，65岁以上的人推荐的夜间睡眠时间是7到8个小时。
The study found a greater proportion of regular sleepers (61%) met the recommended sleep quota than irregular sleepers (48%).
研究发现，规律睡眠者达到建议睡眠指标的比例（61%）高于不规律睡眠者（48%）。
But this made no difference to heart health for irregular sleepers, who had the same higher risk of stroke and heart attack even if they were getting enough sleep.
但这对睡眠不规律的人的心脏健康没有影响，即使他们睡眠充足，中风和心脏病发作的风险也同样更高。
In contrast, moderately irregular sleepers saw their risks drop if they got adequate sleep.
相比之下，中度不规律睡眠的人如果睡眠充足，患病风险就会下降。
This was an observational study, and as such, could not establish cause and effect, and the researchers acknowledged various limitations to their findings.
这是一项观察性研究，因此不能确定因果关系，研究人员承认他们的发现存在各种局限性。
But they concluded that the findings suggest that irregular sleep was strongly associated with a risk of major adverse cardiovascular events in adults, irrespective of whether or not recommended sleep quotas were met.
但他们的结论是，研究结果表明，无论是否达到建议的睡眠时长，不规律的睡眠与成年人发生主要心血管不良事件的风险密切相关。
"More importantly, our results suggest that sleep regularity may be more relevant than sufficient sleep duration in modulating major adverse cardiovascular event risk."
“更重要的是，我们的研究结果表明，在调节主要心血管不良事件风险方面，睡眠规律可能比充足的睡眠时间更重要。”
来源：健康导报滴滴