Disruption to the body clock increases the risk of mood disorders¹ and depression, a large study has confirmed.

一项大型研究证实，对生物钟的干扰，会提高情绪障碍和抑郁症的风险。

Scientists at the University of Glasgow looked at the circadian rhythms -- which control functions including sleep patterns, body temperature, our immune systems and the release of hormones³ -- of more than 90,000 people to measure daily rest-activity rhythms, called relative amplitude⁴.

格拉斯哥大学的科学家们对控制睡眠模式、体温、免疫系统和激素释放等功能的昼夜节律进行了观察，测量了超过90000人每日的休息活动节奏，这称之为相对振幅。

Individuals with lower relative amplitude were found to be at greater risk of several adverse⁵ mental health outcomes, even after adjusting for confounding factors, such as age, sex, lifestyle, education and previous childhood trauma⁶.

即使在调整如年龄、性别、生活方式、教育程度和以前的儿童创伤等多项混杂因素之后，发现相对振幅较低的个体也面临更高的心理健康危害。

Using mobile phones late at night or waking in the early hours to make a cup of tea were among the bad habits that contribute to "poor sleep hygiene⁷", Daniel Smith, senior author of the paper, told The Times.

该研究的资深作者丹尼尔·史密斯告诉《泰晤士报》，深夜使用手机或在清晨醒来喝杯茶是导致“睡眠不良”的坏习惯之一。

"But it's not just what you do at night, it's what you do during the day -- trying to be active during the day and inactive in darkness," he said.

他表示：“但这不仅仅和你晚上做的事情有关，和你白天做的事情也有关--所以应该尽量白天多些活跃，晚上少些活跃。”

"Especially in the winter, making sure you get out in the morning in the fresh air is just as important in getting a good night's sleep as not being on your mobile phone."

“特别是在冬季，确保你呼吸清晨的清新空气，晚上睡个好觉而不玩手机，这是一样重要的。”

Dr Laura Lyall, the study's lead author, said the team had found a "robust⁸ association" between disruption of circadian rhythms and mood disorders.

该研究的第一作者劳拉·莱尔博士称，研究小组发现昼夜节律紊乱和情绪障碍之间存在“强烈关联”。

"Previous studies have identified associations between disrupted circadian rhythms and poor mental health, but these were on relatively⁹ small samples."

“以前的研究已经确定了昼夜节律紊乱与心理健康不良之间的关系，但是这些研究是在相对较小的样本上。”

Circadian rhythms are variations in physiology¹⁰ and behaviour that recur¹¹ every 24 hours, such as the sleep-wake cycle and daily patterns of hormone² release.

昼夜节律是每24小时发生的生理和行为变化，比如睡眠-觉醒周期和激素释放的每日模式。