[科普，资料，笔记] 缺觉很要命：任何形式的睡眠剥夺最终都不会有益。建议连续两到三天尽可能多睡，不设闹钟，好好休息。
任何形式的睡眠剥夺最终都不会有益。
Sleep scientists, however, want to make the matter clear: no type of sleep deprivation is ultimately good for you.
西蒙（Eti Ben Simon）：“我们身体需要睡眠，这是无法回避的。”
Our biology requires sleep, and there is no way around it，
西蒙：一些失眠实验表明，只要一晚睡眠不足，人们的记忆力和注意力就会立即受损。
Ben Simon says sleep loss experiments show people’s memory and attention are immediately impaired after a single night of sleep deprivation.
仅仅损失两个小时的睡眠就会让人变得更加冲动，更容易犯错。
Losing just two hours of sleep can make people more impulsive and prone to making mistakes.
累积损失的睡眠时间会带来长期后果。长期失眠会增加出现多种健康问题的风险，如高血压、II 型糖尿病和心脏病。睡眠不足还与认知能力下降有关。
And accruing lost hours of sleep can have long-term consequences. Chronically losing sleep increases the risk of several health issues, such as high blood pressure, type 2 diabetes and heart disease. It’s also associated with a decline in cognitive performance.
为了更好地减少昏睡感，本·西蒙建议人们连续两到三天尽可能多睡，不设闹钟，好好休息。
For a better way to reduce grogginess, Ben Simon advises people to sleep as much as possible for two to three days with no alarm clocks to catch up on rest.
参考资料：
[1] 科普中国，2025-06-23，熬夜后反而觉得精力充沛？科学家：这才是最危险的时候
https://mp.weixin.qq.com/s/GRJQoPxH15sxO6HY1O3_2A
[2] Scientific American, 2025-04-09, Why People Feel ‘Tired but Wired’ after Little Sleep
https://www.scientificamerican.com/article/why-people-feel-more-energized-with-less-sleep/
相关链接：
[1] 2023-06-15 17:58，[求助] “愉快心情、适量运动、充足睡眠、均衡营养。”的出处 （戒烟限酒、心理平衡）
https://blog.sciencenet.cn/blog-107667-1391881.html
[2] 2021-07-29 14:50，[哲学随笔] 睡莲倒立与荷花躺平：都是依赖条件的
https://blog.sciencenet.cn/blog-107667-1297515.html
[3] 2019-02-16 22:37，春节睡了十天，还是没有真正睡醒
https://blog.sciencenet.cn/blog-107667-1162546.html
[4] 2025-06-02 22:07，[推荐阅读] 人民日报健康客户端，2025-04-27，长寿是吃出来的！这样吃饭的人70岁后几乎很少去医院，后悔才看到
https://blog.sciencenet.cn/blog-107667-1488231.html
[5] 2025-05-13 22:28，[笔记] “地中海饮食”与“健康长寿的14条秘诀”
https://blog.sciencenet.cn/blog-107667-1485615.html
[6] 2025-05-11 22:50，[笔记，概念] 健康、“蓝区 blue zones”以及世界5个长寿“蓝区”
https://blog.sciencenet.cn/blog-107667-1485304.html
[7] 2023-06-17 17:44，[讨论] 怎样才能使身体健康？
https://blog.sciencenet.cn/blog-107667-1392098.html
[8] 2020-05-17 13:36，[求证] 可信健康长寿知识（汇集）
https://blog.sciencenet.cn/blog-107667-1233578.html
[9] 2022-09-12 17:19，[猜想] 日本“食育”与诺贝尔科学奖井喷
https://blog.sciencenet.cn/blog-107667-1354999.html
[10] 2017-04-11 11:05，绿化植物与食用
https://blog.sciencenet.cn/blog-107667-1048111.html
[11] 2022-04-04 14:59，“寒食节”贴《苏轼：寒食帖》
https://blog.sciencenet.cn/blog-107667-1332457.html
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