You make bad judgments 做出糟糕的决定

　　Along with fuzzy brain function comes impaired decision making. "Sleep has been shown to increase risk-taking behavior," says Clete Kushida, MD, medical director of the Stanford Sleep Medicine Center.

　　在睡不饱脑子乱轰轰的情况下会影响你的决定，“睡眠不足会导致冒险行为的发生，”斯坦福睡眠医药中心的，医药主任Clete Kushida如是说。

　　In a study of pediatric residents on 24-hour shifts, the doctors made riskier medical decisions if they hadn't gotten at least an hour nap.

　　一项关于24小时轮班小儿住院医生的研究，如果他们没有至少小睡一小时的话，他们的更容易做有风险的医疗决策。

　　But even if your job seems to have less potential for disaster, your performance at work may still suffer because of poor problem solving, higher risk-taking, and poor management style without sleep, says Breus.

　　哪怕你得职业不是这么高风险，导致你你的解决问题能力减弱，冒更高的风险，和管理风格的弱化。

　　Your heart could suffer 心脏会不好

　　You may think the only effect of sleep deprivation on your body is that you're really, really tired. But what happens when you don't get enough sleep is that every system in your body is affected, potentially causing long-term effects on your cardiovascular health, including your risk for high blood pressure, heart attack, and stroke.

　　你也许认为没睡好不过是身体会觉得很累很累而已。但是没有睡好身体的各个系统都会受到影响，会长期潜在影响你的心血管健康，会增加你患高血压，心脏病，和中风的风险。

　　Your skin looks haggard 皮肤黯淡憔悴

　　Turns out, "beauty sleep" is a real thing, studies show. "Sleep plays an important role in the regeneration of cells and has effects on inflammation in the body, which is important for healing and in some skin problems," says. Dr. Shah.

　　研究表明，美容觉确有其事。“睡眠对于细胞的重生，体内的消炎有着重要的作用，这对于至于一些皮肤问题无疑是非常好的。”Shah医生如是说。

　　"Skin is also an important organ which helps regulate body temperature during sleep. So, darkening below the eyes, dull skin, or puffy eyes can be a visible symptoms of lack of sleep." Research has even shown that people who need more sleep are considered less attractive.

　　“皮肤是睡眠中帮助调节体温的重要器官，所以你如果你有黑眼圈，皮肤黯淡，肿眼泡，那么很明显你是没有睡好。”研究表明，那些欠觉得人吸引力较小。

　　You gain weight 体重上升

　　Dr. Shah says two specific hormones that regulate eating behavior are affected. "Ghrelin, which increases appetite, is high in people with sleep deprivation," he says. "On other hand, levels of leptin, which lowers appetite, has been found to be low in sleep-deprived people."

　　Shah医生说有两种荷尔蒙会影响饮食习惯。“胃饥饿素(一种肠道激素)会让人胃口大开，在人们睡觉的时候达到峰值。”还有一种与其相反作用的，瘦素，会让人食欲低下，在睡眠不足的人身上很难找到。

　　One study showed those who were sleep deprived consumed 300 more calories a day than those who were well-rested. You also may gain weight because your metabolism slows down in order to conserve energy when you're tired.

　　比起正常睡眠的人，睡眠不足的人要多消耗300卡路里一天。当觉得疲劳的时候，你的新陈代谢系统减慢会帮助你存储能量，也就导致你增重。

　　You have no energy for exercise 无力锻炼

　　Skimping on sleep will almost definitely lead to less motivation for working out. "You're going to exercise less if you're constantly tired," Dr. Bazil says.

　　睡不足还会让你缺乏锻炼的动力，如果你一直觉得很累，那么去锻炼的数量也会减少。”Bazil医生如是说。

　　And if you do exercise, your athletic performance may suffer due to a slower reaction time and less energy, as a study of college basketball players showed.

　　一项以篮球队员为样本的研究表明，睡不足去锻炼的话，你的运动成绩会受到，反映慢和没啥力气的影响。

　　Sleepiness leads to more sleepiness 失眠加重

　　There's a myth you can "get used to" sleeping less—in fact, functioning on a short amount of sleep is almost a badge of honor. But Dr. Bazil says this is "absolutely not" the case. "

　　好像有个说法是你能够习惯睡得少，事实上，感觉睡得少还能很正常是一种荣耀。但是Bazil医生说，压根儿就没有这回事儿。”

　　On the contrary, there is considerable evidence that 'sleep debt' accumulates with continued sleep deprivation, resulting in further deterioration in alertness, concentration, and memory function," he says.

　　他说：“相反，“睡眠欠账”累计到一定程度会导致，反映迟钝，注意力不集中，记忆力衰退。“

　　This sleep debt just makes you feel sleepier and sleepier during the day, and can persist even after a night of "catch up" sleep.

　　这种“睡眠欠账”会让你觉得白天越来越困，哪怕晚上之后你已经补觉过，这种情况还是会持续。

　　In order to get better sleep, our experts recommend going to bed and waking up at the same time every day, limiting caffeine and alcohol close to bedtime, exercising earlier in the day, getting 15 minutes of sunlight to set your body clock, dimming the lights in the evening, avoiding screen time before bed, and keeping your bedroom dark and cool.

　　为了有更好的睡眠，专家建议我们有固定的睡觉和起床时间，睡前减少咖啡因和酒精的摄入，每天早锻炼，晒15分钟太阳来设定生物钟，晚上睡觉调暗灯光，睡前别看屏幕，保持卧室黑暗凉爽。