问题：﻿22:00 ~ 6:00 睡眠真的比 2:00 ~ 10:00 更健康吗？ 假设三餐所吃食物、三餐间隔时间以及运动量、工作量等其他方面都相同，那么前者比后者更健康吗？那么 20:00 ~ 4:00 的睡眠，比起这两者又如何呢？…
话题：﻿健康、睡眠、生物钟、睡眠质量
回答：﻿因人而异。对有些人早睡早起更健康，有些人反而晚睡晚起更健康。这是《WhyWeSleep：UnlockingthePowerofSleepandDream》说的。作者是资深睡眠专家，伯克利大学的教授。WhyWeSleep(豆瓣)​www.douban.com书中说，人的基因分两种类型，早睡早起和晚睡晚起型。逆类型而作息都是效率低下且不健康的。现代社会对晚睡晚起型的人很不公平。作者呼吁进行社会改革，善待夜猫子。我把这一段全部粘贴如下：MYRHYTHMISNOTYOURRHYTHMAlthougheveryhumanbeingdisplaysanunyieldingtwenty-four-hourpattern,therespectivepeakandtroughpointsarestrikinglydifferentfromoneindividualtothenext.Forsomepeople,theirpeakofwakefulnessarrivesearlyintheday,andtheirsleepinesstrougharrivesearlyatnight.Theseare“morningtypes,”andmakeupabout40percentofthepopulace.Theyprefertowakeatorarounddawn,arehappytodoso,andfunctionoptimallyatthistimeofday.Othersare“eveningtypes,”andaccountforapproximately30percentofthepopulation.Theynaturallyprefergoingtobedlateandsubsequentlywakeuplatethefollowingmorning,orevenintheafternoon.Theremaining30percentofpeopleliesomewhereinbetweenmorningandeveningtypes,withaslightleaningtowardeveningness,likemyself.Youmaycolloquiallyknowthesetwotypesofpeopleas“morninglarks”and“nightowls,”respectively.Unlikemorninglarks,nightowlsarefrequentlyincapableoffallingasleepearlyatnight,nomatterhowhardtheytry.Itisonlyintheearly-morninghoursthatowlscandriftoff.Havingnotfallenasleepuntillate,owlsofcoursestronglydislikewakingupearly.Theyareunabletofunctionwellatthistime,onecauseofwhichisthat,despitebeing“awake,”theirbrainremainsinamoresleep-likestatethroughouttheearlymorning.Thisisespeciallytrueofaregioncalledtheprefrontalcortex,whichsitsabovetheeyes,andcanbethoughtofastheheadofficeofthebrain.Theprefrontalcortexcontrolshigh-levelthoughtandlogicalreasoning,andhelpskeepouremotionsincheck.Whenanightowlisforcedtowakeuptooearly,theirprefrontalcortexremainsinadisabled,“offline”state.Likeacoldengineafteranearly-morningstart,ittakesalongtimebeforeitwarmsuptooperatingtemperature,andbeforethatwillnotfunctionefficiently.Anadult’sowlnessorlarkness,alsoknownastheirchronotype,isstronglydeterminedbygenetics.Ifyouareanightowl,it’slikelythatone(orboth)ofyourparentsisanightowl.Sadly,societytreatsnightowlsratherunfairlyontwocounts.Firstisthelabelofbeinglazy,basedonanightowl’swonttowakeuplaterintheday,duetothefactthattheydidnotfallasleepuntiltheearly-morninghours.Others(usuallymorninglarks)willchastisenightowlsontheerroneousassumptionthatsuchpreferencesareachoice,andiftheywerenotsoslovenly,theycouldeasilywakeupearly.However,nightowlsarenotowlsbychoice.TheyareboundtoadelayedschedulebyunavoidableDNAhardwiring.Itisnottheirconsciousfault,butrathertheirgeneticfate.Secondistheengrained,un-levelplayingfieldofsociety’sworkscheduling,whichisstronglybiasedtowardearlystarttimesthatpunishowlsandfavorlarks.Althoughthesituationisimproving,standardemploymentschedulesforceowlsintoanunnaturalsleep-wakerhythm.Consequently,jobperformanceofowlsasawholeisfarlessoptimalinthemornings,andtheyarefurtherpreventedfromexpressingtheirtrueperformancepotentialinthelateafternoonandearlyeveningasstandardworkhoursendpriortoitsarrival.Mostunfortunately,owlsaremorechronicallysleep-deprived,havingtowakeupwiththelarks,butnotbeingabletofallasleepuntilfarlaterintheevening.Owlsarethusoftenforcedtoburntheproverbialcandleatbothends.Greaterillhealthcausedbyalackofsleepthereforebefallsowls,includinghigherratesofdepression,anxiety,diabetes,cancer,heartattack,andstroke.Inthisregard,asocietalchangeisneeded,offeringaccommodationsnotdissimilartothosewemakeforotherphysicallydetermineddifferences(e.g.,sightimpaired).Werequiremoresuppleworkschedulesthatbetteradapttoallchronotypes,andnotjustoneinitsextreme.YoumaybewonderingwhyMotherNaturewouldprogramthisvariabilityacrosspeople.Asasocialspecies,shouldwenotallbesynchronizedandthereforeawakeatthesametimetopromotemaximalhumaninteractions?Perhapsnot.Aswe’lldiscoverlaterinthisbook,humanslikelyevolvedtoco-sleepasfamiliesorevenwholetribes,notaloneorascouples.Appreciatingthisevolutionarycontext,thebenefitsofsuchgeneticallyprogrammedvariationinsleep/waketimingpreferencescanbeunderstood.Thenightowlsinthegroupwouldnotbegoingtosleepuntiloneortwoa.m.,andnotwakinguntilnineortena.m.Themorninglarks,ontheotherhand,wouldhaveretiredforthenightatninep.m.andwokenatfivea.m.Consequently,thegroupasawholeisonlycollectivelyvulnerable(i.e.,everypersonasleep)forjustfourratherthaneighthours,despiteeveryonestillgettingthechanceforeighthoursofsleep.That’spotentiallya50percentincreaseinsurvivalfitness.MotherNaturewouldneverpassonabiologicaltrait—here,theusefulvariabilityinwhenindividualswithinacollectivetribegotosleepandwakeup—thatcouldenhancethesurvivalsafetyandthusfitnessofaspeciesbythisamount.Andsoshehasn’t.