神经科学与心理学2022nature.com
睡眠质量与规律性与更好的学业表现相关（2019）
Sleep quality and consistency associated with better academic performance (2019)
入门 · 约 30 分钟读完前置知识：基础统计学、回归分析
导读
这篇 2019 年发表于 npj Science of Learning 的研究探讨了睡眠质量与规律性（consistency）与学生学业成绩之间的关联。研究发现睡眠质量越好、作息越规律的学生，学业表现越好，强调了睡眠一致性（而非仅睡眠时长）的重要性。
HN 关注点：HN 读者长期关注睡眠对认知和生产力的影响，讨论焦点集中在如何在实际生活中建立规律的作息，以及研究方法本身的合理性。
HN 评论精选
这几条评论里：质疑 1 补充 1 亲历 2
亲历作息不规律的根源是缺乏不被打扰的独处时间，改善睡眠需要生活方式的整体调整
我想要更好的睡眠作息，但还没强烈到愿意付诸实践。我的一天排得很满，只有等妻子睡着后，家里才终于安静到能写点代码或做点自己想做的事。我的睡眠模式是连续四天睡 6-7 小时，然后不得不补一次 10 小时的长觉。我通常 7-7:30 起床，12-1 点或（长觉日）9-10 点入睡。作息很不规律，我也为此担心。对我来说最大的障碍是拥有不受打扰的独处时间——妻子 5:15 就起床，白天还有亲友短信和工作消息不断争夺我的注意力。我知道答案是什么：我需要把工作时间换成做个人项目的时间，这样才不会觉得一天里过着三种人生。但这意味着个人项目得能养家——目前还不行，所以只能继续拼。
sovietmudkipz查看英文原文
I want a better sleep schedule but not bad enough to put it into practice. My day is full of stuff, and when my wife goes to sleep is when I feel like it's finally quiet enough to get some programming done. Or do whatever I want. My sleep cycle is that I go 4 days until I have to take a longer sleep (10 hours) and the rest of the time I operate on 6-7 hours of sleep. I usually wake up at 7-7:30 and I usually go to bed at 12-1 or 9-10 on my long sleep days. It's inconsistent and I worry about that fact. The biggest blocker for me is my time alone and distraction free. I like and want distractions to be gone when I work on personal projects. Early morning doesn't get me that as my wife wakes up at 5:15 (maybe if I woke up at 4?). If she's up and I'm up there are interactions which is great. And then there's text messages from friends and family and work chat all day. I can mute both and do but it's there, beckoning me for my attention. To take my focus... Look I know what the answer is for me. I need to replace work time with project time. My life would be in more balance if I had my 9-5 chunk of time where I do what I like doing (vs work stuff) so I don't feel like I'm living 3 lives in a single day. That implies my personal projects make enough money to have a family on. Not true now so the grind continues.
亲历固定起床时间加高蛋白早餐彻底改善了自己的状态
每天在完全相同的时间起床（节假日也不睡懒觉），加上起床后立刻吃一顿以蛋白质和脂肪为主、尽量少碳水的早餐（不管你是不是'适合吃早餐的人'），这两件事加在一起，彻底改变了我作为一个人的能力状态。
bloqs查看英文原文
Waking up at exactly the same time every day, so zero sleeping in on holidays And Eating a large protein/fat based breakfast with as few carbs as possible as soon as you get up regardless of being a "breakfast person" or not Have, together, completely transformed my capabilities as a human being.
补充睡眠改善需逐个变量试验，因人而异但值得长期投入
人到中年，我很庆幸终于摸索出一套不错的睡眠系统。这比人们想象的要难得多——饮食、运动、规律作息、压力管理和卧室环境都起到了出乎意料的重要作用。最麻烦的是每个人的情况都不同，但我认为花几年时间搞清楚它完全值得。我的建议是用科学方法：尽量固定其他变量，一次只改一件事，而要真正看出某一改变的效果，可能需要几周时间。
Maxburn查看英文原文
In the middle of my life I am grateful that I've finally worked out a decent sleep system. It took a lot more than people realize but diet, exercise, regular schedule, stress management, and bedroom environment all played sometimes surprisingly important factors. Worst part is it's going to be different for everyone, but IMO totally worth the potential years to figure it out. Only advice I can offer is to use the scientific method, keep everything as static as possible and change one thing at a time but to get a real impression of that one thing changing it might take a couple weeks.
质疑质疑线性回归假设，建议检验是否存在收益递减的非线性关系
结果很有意思。回归数据中似乎存在明显的聚类现象。值得研究的是，睡眠质量/规律性与学业成绩之间是否不是线性关系，而是对数（或其他超线性）关系。这可以印证一个直觉：优化睡眠的收益是递减的。
diatone查看英文原文
The results are interesting. It seems like there is a lot of clustering going on in the regression data. It could be worth investigating if instead of a linear relationship between sleep quality and consistency with academic performance, there is a logarithmic (or some other superlinear) relationship instead. This would help confirm the intuitive notion that there are diminishing returns to optimising one's sleep.
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