正在熬夜？快来看看睡眠不足如何影响你的健康？（中英对照）
你需要多少睡眠？
How much sleep do you need?
Most adults need 7 to 9 hours of sleep each night. Kids and teens need even more. Yet the average high school student gets only 6.5 hours per school night, and about 20% get 5 hours or less!
大多数成年人每晚需要7至9小时的睡眠。儿童和青少年甚至需要更多。然而，高中生平均每学年晚上只睡6.5小时，大约20%的人睡5小时或更少！
睡眠良好的益处
Benefits of good sleep
Healing and repair of cells, tissues and blood vessels Better brain function including alertness, decision-making, focus, learning, memory, reasoning and problem-solving More creativity and productivity Improved mood and energy Healthy growth and development for kids and teens Better ability to build muscle Quicker reflexes Less risk of chronic disease Stronger immune system
细胞、组织和血管的愈合和修复 更优秀大脑功能，包括警觉性、决策、注意力、学习、记忆、推理和解决问题的能力 更好的创造力和生产力 改善情绪和能量 儿童和青少年的健康成长和发展 锻炼肌肉的能力更强 反应更快 减少慢性病的风险 更强的免疫系统
睡眠不好会增加这些疾病的风险
Poor sleep may put you at higher risk for:
Alzheimer’s disease Cardiovascular disease Cognitive decline and dementia Depression Diabetes High blood pressure High blood sugar High cholesterol Infections Obesity 阿尔茨海默氏病 心血管疾病 认知能力下降和痴呆症 抑郁症 糖尿病 高血压 高血糖 高胆固醇 感染 肥胖症
睡眠不好还会导致：
Poor sleep can cause:
Accidents Breathing problems Hormone imbalance Memory and cognitive issues Increased appetite and unhealthy eating Inflammation Stress Weight gain 发生事故 呼吸问题 荷尔蒙失调 记忆和认知问题 食欲增加和不健康饮食 炎症 压力过大 体重增加
Remember: 7 to 9 will help you feel fine, so get your ZZZs!
记住：睡7-9个小时会让你感觉很好，所以要保证你的ZZZs（睡眠）!
