今天是一年一度的世界睡眠日，然而面对越来越快的生活节奏与越来越多的压力，睡眠不足（定义为每晚少于7小时）现已成为影响全球人类健康的一个突出问题。

3月16日上午，中国睡眠研究会在北京发布世界睡眠日中国年度主题——“健康睡眠 人人共享”。 会上发布的《2023年中国居民睡眠白皮书》显示，我国居民整体睡眠质量欠佳，平均在零点后入睡，平均睡眠时长6.75小时，平均清醒次数1.4次，这远远未达到理想的睡眠时长与睡眠质量。

图片来源自网络

在医学和健康领域，"表型年龄 "[1]通常作为各种疾病的预测指标和评估衰老的生物标志物，指的是一个人的生理年龄，由其身体特征和功能而非其实际年龄决定。

研究表明，以年龄为基础的生物标志物可以作为个人罹患某些健康疾病如心血管疾病、Ⅱ型糖尿病和神经系统疾病等慢性疾病表型的可靠指标，其能提供比实际年龄或单一标记（如端粒）更准确的信息。虽然这些研究为睡眠和年龄相关的表型变化之间的联系提供了一些证据，但仍需要更多的研究来充分了解这种关系。

一项由清华大学团队You等人[2]进行的研究通过分析48,762名美国成年人的睡眠模式和多生物标志物所反映的表型年龄发现了一个有趣的倒U形关系：每天7小时睡眠是人体最佳的“保养品”，过少或过多的睡眠时间都会加速表型年龄的增长。此外，这项研究还巧妙地将运动纳入探讨范围，揭示了运动与睡眠之间微妙而关键的关系。

根据NHANES的数据，研究团队调查了睡眠时间趋势以及睡眠时间与表型年龄之间的关系。从图3可以看出，在不同的年周期中，大多数人的睡眠时间为6-9小时。并且，自2015-2016年周期以来，短睡眠和极短睡眠的比例呈下降趋势，而长睡眠时间呈上升趋势。

图2. NHANES 不同年周期的睡眠时间分布直方图

“U形”关系——睡眠与表型年龄

研究者使用粗模型和模型1，将睡眠时间作为一个连续变量来评估时，发现其与表型年龄没有显著相关。然而，在完全调整后的模型中，连续睡眠时间与表型年龄之间存在显著关联（Model 2， p=0.031）。

与正常睡眠组相比，粗模型和模型1中发现短睡眠与表型年龄呈正相关（粗模型，p=0.050;模型1 ，p<0.001;模型2,p = 0.570）。此外，研究人员还注意到睡眠时间过长也与表型年龄增加呈正相关（粗模型，p<0.001；模型1，p<0.001；模型2，p = 0.010）。

本研究的结果表明健康的睡眠质量与改善认知健康之间存在正相关关系，并且降低了寿命下降的风险。

研究人员使用两段线性回归模型计算出睡眠时间和基于对数的表型年龄之间关系的拐点为7小时(图4)，睡眠时间与表型年龄之间呈倒u型关系，这就表明：与以往研究相符（「最佳睡眠时长」竟不是“8小时”！Nature子刊：睡眠8小时死亡风险大幅增加！

），

人体最佳的睡眠为7小时，少于或多于7个小时的睡眠都会加速表型年龄的增长。

图3. 睡眠时间与LOG表型年龄的剂量-反应关系

睡眠时间较短/昼夜节律紊乱的人不推荐高强度的体育锻炼

本研究结果还揭示了潜在的健康相关因素，如运动参与，可能会影响睡眠时间和表型年龄之间的关系，并对临床实践和公共卫生政策具有重要意义。亚组分析检测了不同运动水平组的睡眠时间与表型年龄之间的关系（图5a）。

研究结果表明，在无运动习惯组中，极短睡眠和长睡眠与表型年龄呈正相关。然而，在每周运动时间超过 150 分钟的参与者中，睡眠时间与表型年龄呈负相关。

接着，研究人员采用RCS模型进一步研究不同运动活动下睡眠时间与表型年龄的剂量-反应关系。从图 5b 可以看出，睡眠时间长的组可以从定期运动中获益，而睡眠时间短、运动量大的组则不能从定期运动中获益。因此，规律的昼夜节律和充足的睡眠才会能发挥运动对身体有益作用。

图4. 不同运动水平下睡眠时间与表型年龄的亚组分析(a)和量效关系(b)（*p<0.1， p<0.05，*p<0.001）

睡眠不足会加速衰老

睡眠时间和昼夜节律的稳定性对关键激素血清睾酮水平有显著影响。简单来说，当睡眠不足或生物钟紊乱时，人体内的血清睾酮浓度可能会下降，进而影响体内多种代谢过程和生理功能。已有研究表明，短期的睡眠剥夺会打乱机体内部氧化还原平衡，降低有助于维持健康状态的循环代谢物含量，并可能引起表观遗传变化，这些变化会影响到身体多个方面的表现[3]。

此外，长期处于极端的睡眠时间模式（过短或过长）被认为与加速衰老有关联，这种关联可以通过细胞层面的变化来验证，例如观察到端粒长度的缩短，它是细胞衰老的一种生物标记。总之，保持适度的睡眠时间与良好的睡眠习惯对于维护正常的激素调节、抗氧化系统以及减缓衰老进程至关重要。

今天正值世界睡眠日，科学家揭示了7小时睡眠的魔力：它恰似一把延缓衰老、提升健康的神奇密码。长短皆不宜，唯有适度睡眠与规律运动相结合，才能真正让身体焕发出青春活力。今夜起，让我们调整生活节奏，尝试每晚7小时的理想睡眠时间！

参考文献：

[1] Levine, M. E. Modeling the rate of senescence: Can estimated biological age predict mortality more accurately than chronological age?. J. Gerontol. A Biol. Sci. Med. Sci. 68(6), 667–674. https://doi.org/10.1093/gerona/gls233 (2013).

[3] Trivedi, M. S., Holger, D., Bui, A. T., Craddock, T. J. A. & Tartar, J. L. Short-term sleep deprivation leads to decreased systemic redox metabolites and altered epigenetic status. PLoS One 12(7), e0181978. https://doi.org/10.1371/journal.pone.0181978 (2017).

撰文 | CZH

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