摘要：关于长期晚睡晚起是否可以被视为“熬夜”（用来描述深夜不睡的行为）的问题，近年来一直是辩论的焦点。虽然这两种情况都涉及延迟正常的睡眠-觉醒周期，但与之相关的科学意义和潜在健康风险并不完全相同。
The question of whether long-term late-night sleeping or early-morning waking can be considered "熬夜" (a term used to describe the act of staying up late into the night) has been a topic of debate in recent years. While both scenarios involve delaying the usual sleep-wake cycle, the scientific implications and potential health risks associated with them are not entirely the same.
关于长期晚睡晚起是否可以被视为“熬夜”（用来描述深夜不睡的行为）的问题，近年来一直是辩论的焦点。虽然这两种情况都涉及延迟正常的睡眠-觉醒周期，但与之相关的科学意义和潜在健康风险并不完全相同。
1. Definition and Context（ 定义和背景）
To begin with, the term "熬夜" typically refers to staying up late into the night, often past the desired or recommended bedtime, which can disrupt the body's Circadian rhythm and lead to sleep deprivation. The debate centers on whether simply changing the time of one's daily routine, i.e., going to bed late but waking up late versus staying up late but aiming to wake up at a regular time, constitutes the same health risks as traditional late-night activity.
首先，“熬夜”这个术语通常指的是深夜不睡，往往超过理想的或推荐的睡眠时间，这会打乱身体的生物钟，导致睡眠不足。争论的焦点在于，仅仅是改变日常作息时间，即晚睡但晚起，还是晚睡但争取在正常时间起床，是否构成与传统深夜活动相同的健康风险。
2. Circadian Rhythm and Sleep-Wake Cycle （昼夜节律和睡眠-觉醒周期）
The human body has an internal clock regulated by the circadian rhythm, which dictates when we feel sleepy and awake. Ideally, this rhythm aligns with the 24-hour day-night cycle, with sleep occurring during the night and wakefulness during the day. When individuals consistently sleep at non-traditional hours, whether it's late at night or early in the morning, they disrupt this natural balance.
人体有一个由昼夜节律调节的内部时钟，它决定了我们何时感到困倦和清醒。理想情况下，这种节律与24小时的昼夜周期保持一致，睡眠发生在夜间，清醒发生在白天。当个人持续在非传统时间睡觉时，无论是深夜还是清晨，都会破坏这种自然平衡。
3. Long-Term Late-Night Sleeping (LTLS) （长期熬夜睡眠（LTLS）
3.1 Effects on Circadian Rhythm（对昼夜节律的影响）
Individuals who go to bed late but aim to wake up at a later time (e.g., 2 AM to 10 AM) may initially seem to maintain a regular sleep schedule. However, this can still disrupt their circadian rhythm if it becomes a habitual pattern. Prolonged exposure to artificial light at night can further desynchronize the body's internal clock, leading to insomnia, fatigue, and reduced productivity during the day.
那些晚睡但打算晚些起床（例如从凌晨2点到上午10点）的人，最初似乎保持了正常的睡眠时间。然而，如果这成为一种习惯模式，仍然会扰乱他们的昼夜节律。夜间长时间暴露于人造光会进一步使身体的内部时钟脱节，导致失眠、疲劳，并在白天降低生产力。
3.2 Health Risks（健康风险）
Long-term LTLS is associated with an increased risk of obesity, diabetes, heart disease, and mental health issues such as depression and anxiety. It can also impair cognitive function, affecting memory, decision-making abilities, and creativity.
长期睡眠剥夺与肥胖、糖尿病、心脏病和精神健康问题（如抑郁和焦虑）的风险增加有关。它还会损害认知功能，影响记忆和决策能力。
4. Long-Term Early-Morning Waking (LEMW) （长期早起（LEMW））
On the other hand, individuals who wake up early but aim to go to bed early (e.g., 8 PM to 4 AM) may appear to have a more conventional "night owl" schedule. However, this pattern can still be disruptive if it's not in sync with their body's natural rhythm. The key distinction is that early waking often aligns better with social activities and work routines, making it less disruptive in terms of social isolation and productivity during daylight hours.
另一方面，那些早起但希望早点睡觉（例如晚上8点到凌晨4点）的人似乎有更传统的“夜猫子”时间表。然而，如果与他们身体的自然节奏不同步，这种模式仍然可能具有破坏性。关键的区别是，早起往往与社交活动和工作习惯更好地结合在一起，使其在白天的社交隔离和工作效率方面的干扰更小。
4.1 Effects on Social and Work Life（对社交和工作生活的影响）
While LEMW can facilitate early morning routines that align with work schedules or personal habits, it can still cause issues if it leads to insufficient sleep or poor sleep quality. Prolonged early waking without adequate recovery sleep can lead to fatigue, moodiness, and reduced cognitive performance during the day.
虽然LEMW可以促进与工作安排或个人习惯相一致的清晨习惯，但如果导致睡眠不足或睡眠质量差，它仍然会引起问题。如果没有充足的恢复睡眠，过早醒来会导致疲劳、情绪低落和白天的认知能力下降。
5. Comparison and Conclusion（比较与结论）
While both LTLS and LEMW can be considered forms of disrupted sleep patterns, the degree of risk associated with each may vary depending on individual circumstances and habits. In general:
虽然LTLS和LEMW都可以被视为睡眠模式紊乱的两种形式，但两者相关的风险程度可能因个人情况和习惯而有所不同。一般来说:
- LTLS tends to disrupt the body's natural circadian rhythm more significantly, especially if accompanied by exposure to artificial light at night, leading to a higher risk of health complications related to sleep deprivation.
-LTLS倾向于更显著地扰乱人体的自然昼夜节律，特别是在夜间伴有人工光照时，导致与睡眠不足相关的健康并发症风险更高。
- LEMW， when done in harmony with one's internal clock and work/social routines, may have a less severe impact on overall health if accompanied by adequate sleep duration and quality. However, any deviation from a regular sleep-wake cycle can still lead to negative consequences if not properly managed.
-如果LEMW与个人的生物钟和工作/社交习惯保持一致，如果伴有充足的睡眠时间和质量，对整体健康的影响可能较小。然而，任何偏离正常的睡眠-觉醒周期的情况，如果不加以妥善管理，仍然会导致负面后果。
Ultimately, whether long-term late sleeping or early waking is considered "熬夜" depends on how it affects an individual's overall health and well-being. The key is to maintain a consistent and healthy sleep-wake cycle that aligns with one's body's natural rhythm and daily responsibilities while acknowledging the potential health risks associated with any form of disrupted sleep patterns.
归根结底，长期晚睡还是早醒都被认为是病因。“熬夜” 取决于它如何影响个人的整体健康和福祉。关键是保持一个与身体自然节奏和日常责任相一致的、健康的睡眠-觉醒周期，同时认识到任何形式的睡眠模式被打乱都会带来潜在的健康风险。
来源：简En
