雙語 | 研究：不愛運動的人更容易失眠
日前，中國睡眠研究會發布了《2021年運動與睡眠白皮書》。數據顯示，當下中國有超3億人存在睡眠障礙，而運動人羣失眠困擾比例僅爲10%。運動人羣中以廣東運動人數最多，並且睡眠充足比例位列各省份第一。
While one in five people in China have symptoms of a sleep disorder, only one in 10 who exercise regularly report problems sleeping, according to a study released on Thursday by the Chinese Sleep Research Society.
中國睡眠研究會3月18日發佈的一項研究發現，中國五分之一的人有睡眠障礙，定期運動的人羣失眠困擾比例僅爲10%。
The COVID-19 epidemic has also deepened the divide in sleeping patterns between couch potatoes and regular exercisers, as people who lead sedentary lifestyles are less inclined to work out due to travel restrictions, causing further disruptions to their circadian rhythms, the study said.
研究報告指出，新冠疫情期間，不運動人羣和定期運動人羣睡眠狀態兩極分化，旅行限制令使得久坐人羣減少鍛鍊，作息更不規律。
"As the spread of the virus has been suppressed in China, a key step toward returning to normal lives should be going outdoors more often and working out more regularly, to tackle the increasing prevalence of sleep issues," said Guo Xiheng, head of Beijing Chaoyang Hospital's sleep research center and a member of the research society.
中國睡眠研究會理事、北京朝陽醫院呼吸睡眠中心主任郭兮恆稱，隨着國內疫情得到控制，迴歸常規生活的重要一步就是多出門走走，定期鍛鍊，以解決日益普遍的睡眠問題。
Sleep disorders and insufficient sleeping hours have become more prominent in China in recent years.
睡眠障礙和睡眠時間不足的問題近年來在中國日益突出。
Previous reports released by the society showed that more than 38 percent of Chinese adults suffer from insomnia, with the rate climbing each year. Recent research from the Chinese Academy of Sciences also warned that more than 80 percent of children and teenagers do not get enough sleep on school days.
中國睡眠研究會此前發佈的報告顯示，中國成年人有失眠困擾的超過38%，而且這一比率逐年攀升。中國科學院最近的一項調查警告稱，超80%的兒童和青少年在上學期間沒有得到足夠睡眠。
The new study surveyed more than 14,000 people across the country on their sleep and exercise habits.
Respondents in the southern province of Guangdong and Jilin province in Northeast China turned out to be the most active. They also reported higher rates of securing seven to eight hours of sleep at night and lower rates of insomnia.
廣東省和吉林省的受訪者運動最積極。這兩個省份的人每晚睡眠時間在7至8小時的比例更高，失眠比例也較低。
The study also found that exercising for at least half an hour daily, doing more full-body cardio exercises such as swimming and boxing, and working out more in the morning, are some of the key factors that contribute to high-quality sleep at night.
研究還發現，每天至少鍛鍊半小時，多做游泳、拳擊等全身有氧運動，還有早起鍛鍊，都有助於夜晚的高質量睡眠。
Those who exercise for more than an hour a day and incorporate weight lifting in their workout plans also find it easier to pull themselves out of bed every morning after waking up, the study said.
研究指出，每天鍛鍊一個小時以上並堅持舉重鍛鍊的人早上醒來後起牀更輕鬆。
People who prefer ball sports, planking and situps report longer periods of slow-wave sleep, or deep sleep, it said.
研究顯示，喜歡做球類運動、平板支撐和仰臥起坐的人報告稱自己的慢波睡眠（深度睡眠）時間更長。
Han Fang, from the respiratory department at Peking University People's Hospital, said chronic sleep deprivation－meaning sleeping less than seven hours for most adults－will boost the risk of premature death by 26 percent.
北京大學人民醫院呼吸內科的韓芳指出，長期睡眠不足（對於多數成年人來說指每晚睡眠少於7小時）會導致早亡危險增加26%。
"Sound sleep at night is also closely linked to stronger immunity against disease. Recent research suggests individuals make sure they get enough sleep the night before receiving a COVID-19 vaccine, to avoid weakening the efficacy of the vaccine," he said.