神经科学与心理学2020onlinelibrary.wiley.com
睡眠时长与大脑结构和认知表现相关
Sleep duration is associated with brain structure and cognitive performance
入门 · 约 45 分钟读完前置知识：基础统计学、神经科学常识
导读
这篇论文研究了睡眠时长与大脑结构及认知表现之间的关联。研究发现睡眠时长与脑结构存在关联，且在认知方面，每天睡眠超过 8 小时的参与者中，睡眠时长与认知表现呈负相关。不过评论者指出这些相关性相当弱。
HN 关注点：睡眠与健康是 HN 读者长期关注的话题，讨论焦点在于这类相关性研究的可靠性，以及睡眠时长对认知的实际影响。
HN 评论精选
这几条评论里：质疑 2 亲历 2
质疑质疑此类弱相关性研究的可靠性，认为不必当真
别焦虑。这类研究几乎总会在 12-24 个月内被另一项研究推翻。弱相关性不值得担心。
TaupeRanger查看英文原文
Don't get anxious. These kinds of studies are almost always overturned by another one within 12-24 months. Weak correlations are not worth worrying about.
质疑引用论文中睡眠超 8 小时与认知负相关的结论，但指出相关性很弱
睡过头在某些方面也有害：论文指出对认知而言，每天睡眠超过 8 小时的参与者中，睡眠时长与认知呈负相关。不过从研究图表看，相关性之弱恐怕连纳西姆·塔勒布都不会满意。
georgewsinger查看英文原文
Oversleep can also be bad along some dimensions: > For cognition only, associations shift to a negative association of sleep duration and cognition for participants sleeping more than 8 hr a day. Though looking at the charts from the study I can say that Nassim Taleb would not be pleased with how weak the correlations seem to be: https://onlinelibrary.wiley.com/cms/asset/545fd00f-8924-4047-ab1c-857da083cc60/hbm25132-fig-0001-m.jpg
亲历分享顺应身体需求、想睡就睡的个人睡眠实践及其健康收益
分享我多年摸索出的睡眠实践：试图复现工业化之前（甚至农耕之前）祖先的睡眠模式。感到累就躺下休息；睡觉时允许自己睡到'彻底睡够'——有时只睡几小时，有时 16 小时以上。有几次感觉要生病时，我睡了超过 24 小时（只起来上厕所），醒来神清气爽。以前每年得一两次、有时拖几周的感冒流感，已经好几年没发生了。我还练习'狗睡/猫睡'：躺下闭眼让身体完全休息，但不一定完全失去意识。回报是认知改善、健康变好，还能像年轻时那样偶尔来几次编程马拉松。我们从小被灌输睡觉等于懒惰的观念，但这完全不对。
forgotmypw17查看英文原文
I'd like to share my sleeping practice which I've developed after several years of focusing on it and trying to recreate the pre-industrial (and possibly pre-farming) sleep patterns my ancestors had for millions of years before the last few thousand. Whenever I feel tired, I lay down to rest. Whenever I am sleeping, I allow myself to sleep until I am "fully slept", meaning I can lay there for a while, still physically resting, and not fall asleep. Sometimes this means only a couple hours, and sometimes it's 16 or more. Whatever it is, if I am tired and want to keep sleeping, that's what I do. A couple of times I think I was coming down with something, I slept for more than 24 hours with only pee breaks. And I woke up feeling fresh as a cucumber, as they say. Those flus and colds which I used to get once or twice a year and which would sometimes drag on for weeks? I can't remember the last time I've had that happen, but it's been several years now. (Of course, I have several other practices to thank for this, in addition to the sleep.) I also practice what I call "dog sleep" or "cat sleep", meaning I lay down and close my eyes and fully rest my body, without necessarily losing all alertness or consciousness. My rewards have been improved cognition, better health and overall feeling, and still being able to do occasional coding marathons like I used to when I was half my current age. We've been conditioned to think of sleep as laziness and sloth, but nothing could be further from the truth on the cellular level. When you rest, your cells go to work cleaning, rebuilding, and renewing your body. Your mind also does sorting and self-analysis, and returns the results in the form of remembered dreams.
亲历求助：晨间无法停止回想梦境导致反复入睡、睡眠时间过长
我有个很奇怪的问题，也许有人能帮忙。上学时我记梦境日记，大学后停了，但梦没停，我也一直在分析和回忆梦。现在（毕业后 10 年），每当想醒来（睡 6-7 小时后）我无法停止想梦的内容。处于半醒半睡状态，无法完全清醒。我起床关闹钟，但脑子立刻回到梦里（因为 99.9% 的时候梦非常有趣，感觉需要深入其中去理解和记住它）。这个循环不断重复：想着梦又睡着，醒来又是新的梦，如此持续 2-3 小时，所以从外人看我的总睡眠时间超过 10 小时。无论睡前怎么提醒自己早上不要想梦，都控制不住。
pulkitsh1234查看英文原文
I have a very weird problem/issue, maybe someone can help. In my school days I used to maintain a dream diary, where I would note down every dream I had after waking up. I stopped doing that when I got into college, but dreams never stopped and I never stopped analysing and trying to remember the dreams. Fast forward to present time (10 years from school), whenever I want to wake up i.e. after 6-7 hours of sleep I can't stop myself from thinking about the dream. It's like I am in a half-awake and half-sleepy state and I can't control myself to get fully awake, I know for sure I am not lucid dreaming. I wake up to turn off the alarm, but my mind rushes back to thinking about the dream (because 99.9% of time it is very interesting and it seems like I need to dive into it further to understand/remember it). This cycle keeps on continuing, I drift to sleep while thinking about the dream, and then when I wake up there is a brand new dream in my head, and I get back to thinking about it. This cycle keeps on going for 2-3 hours, so my total sleep time from an outsider perspective is 10+ hours. No matter how much I think before going to sleep to not think about the dreams in the morning no matter how interesting they are, I am not able to control myself in thinking about the dream in the morning and then just falling back to sleep eventually.
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