In an interview with the Guardian¹, Professor Matthew Walker, director of the Centre for Human Sleep Science at the University of California, Berkeley, said that sleep deprivation² affects "every aspect of our biology".

加州大学伯克利分校人类睡眠科学中心主任马修·沃克在接受《卫报》采访时表示，睡眠不足会影响“我们生物学的各个方面”。

Through his work, he's determined³ that people who don't get enough sleep tend to be less healthy and have lower energy levels than those who get the recommended amount of shut eye per night.

沃克通过研究发现，与那些达到了建议睡眠时间量的人相比，睡眠不足的人往往健康状况欠佳，精力不足。

After analyzing⁴ the results of 20 separate studies, he's found a strong correlation⁵ between how much people sleep and how long they live. In summary: The less you sleep, the shorter your life will be.

他分析了20个独立的研究结果，发现人们的睡眠时间与寿命长短存在很强的关联。简而言之：睡眠越少，寿命越短。

This is a problem, particularly because many of us are conditioned to equate⁶ sleep with laziness.

我们很多人都把睡觉与懒惰联系起来，这样是不对的。

"We want to seem busy, and one way we express that is by proclaiming how little sleep we're getting," he told The Guardian. "It's a badge of honor."

沃克向《卫报》透露：“我们想让自己看上去很忙，所以常常对别人说自己睡眠很少，感觉睡得少是一种荣誉勋章。”

When he gives talks, he says people will wait until afterwards to whisper to them that they need eight or nine hours of sleep at night, similar to how someone might confess a crime. But they shouldn't -- they're the ones making the healthier choice.

沃克说，他去做演讲时，听众等到结束后悄悄告诉他，他们需要每晚8-9个小时的睡眠，那样子就像是在承认干了什么错事儿。他们不应该这么想，这才是更健康的生活方式。

In one study, for instance, adults age 45 and older that slept less than 6 hours each night were 200% more likely to have a heart attack or stroke during their lifetime compared to participants who got 7 or 8 hours.

以其中一项研究结果为例，45岁及以上、每晚睡眠少于6小时的成年人一生中心脏病发作或者中风的几率是每晚睡7或8小时的受访者的2倍。

In other studies, sleeping less has been associated with an increased risk of weight gain, developing Alzheimers, and relapses in addition disorders⁷.

在其它研究中，缺乏睡眠的人被认为患肥胖和阿尔茨海默症的风险增大，其他身体机能失调的旧病也更容易复发。

On a basic level, lack of sleep also lowered participants' immune systems.

从基本上看，缺乏睡眠会导致人体免疫力降低。

Walker's suggestion for people: Avoid pulling all-nighters. After you've been awake for 19 hours you're essentially⁸ as cognitively⁹ impaired¹⁰ as a drunk person.

沃克建议人们尽量避免熬夜。清醒19小时后，人的认知功能基本和醉酒者相当。

Also, think of sleep like a job. Just like going to the gym, you need to make sure you go to bed.

他还建议人们把睡眠当成一种任务，就像去健身房那样，要保证让自己按时上床睡觉。