神经科学与心理学2022nature.com
警觉性与前一晚睡眠、身体活动和食物摄入的关联
Alertness associated with last night’s sleep, physical activity and food intake
入门 · 约 45 分钟读完前置知识：基础统计学、睡眠科学常识
导读
这篇发表于 Nature Communications 的研究利用大规模自报数据，分析前一晚的睡眠、身体活动和饮食摄入与次日清醒度（alertness）之间的关联。结果显示睡眠质量、进食时间与食物种类（如早餐避免高糖）等因素与早晨清醒度显著相关，且晚睡反而与更高的早晨清醒度相关。
HN 关注点：如何用数据量化睡眠、饮食和运动对日常精力和专注力的实际影响，讨论焦点集中在哪些因素真正重要以及如何应用到个人生活。
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这几条评论里：支持 1 补充 2 亲历 1
补充从图表数据出发，指出很多因素影响其实有限，并给出与作者口头表述不同的个人总结
我对图3中较低的回归系数感到有些惊讶——这说明很多特征其实并不那么重要。作者没有强调的一点是，他们还发现晚睡与更高的早晨清醒度相关。基于图5b，我自己的总结是：尽量保持快乐、年纪大一些、睡得好、别吃得太频繁。至于早餐，数据的主要结论是避免大量糖分（这一点非常重要），以及吃早餐前先等一段时间。
tylerneylon查看英文原文
I was actually a bit surprised by the low regression coefficient values in figure 3. To me, the low values say that many of those features are not hugely important. The authors don’t emphasize this, but they also found that going to sleep later correlated with higher morning alertness. My own takeaway from the data is a bit different from what the authors say conversationally (vs in the figures). I’d summarize the paper, mostly based on figure 5b, as: Try to be happy, old, sleep well, and don’t eat too frequently. In terms of breakfast, the data’s main conclusions are to avoid a lot of sugar (which is hugely important), and to wait a while before eating breakfast (see fig 3).
补充分享一套个人实践出的精力管理经验清单，强调睡眠周期对齐和进食时机
分享一些我发现的保持全天精力和最大化效率的方法：1. 只在运动前后吃高碳水食物，不运动的日子减少碳水；2. 上午或下午锻炼（理想是下午，晚上锻炼会扰乱睡眠）；3. 睡前6小时以上避免进食；4. 饭后做些轻度运动如散步或拉伸；5. 全天持续喝水；6. 只有困意达到8/10以上才上床（睡眠质量比时长更重要）；7. 睡前至少1小时不看屏幕；8. 在相对清醒时或必须起床时起床，总是赖床到最后一刻说明起床时间与睡眠周期不匹配，会整天更疲惫。
_JoRo查看英文原文
A few things I have found work well for maintaining energy levels and maximizing productivity levels throughout the day. 1. Only eat foods high in carbohydrates around the time you exercise. (Reduce carbohydrates on days that you don't exercise) 2. Workout in the morning or afternoon (ideally afternoon). (Working out at night will disrupt sleep and I have found that working out in the morning slightly decreases energy levels in the afternoon compared to working out in the afternoon.) 3. Avoid eating 6+ hours before going to bed. 4. Try to do some light exercise (walking/stretching) after you eat. 5. Make sure you're consistently drinking water throughout the day (a little bit less around the times you eat). 6. Only go to bed when you're like 8+/10 tired (time asleep doesn't matter much if the quality is slow) 7. Avoid screen time at least 1 hour before bed (this is basically a must to achieving 6...) 8. Wake up (get up) when you wake up relatively alert or when you have to get up. If you always stay in bed until you have to get up then you're probably not aligning your waking time with your sleep cycle which means you'll be more tired throughout the rest of the day There are actually a lot of other things that I think help as well (diet, meditation, etc...) but I didn't want to make this post any longer than it is. Lastly, I just wanted to say that having sleep aligned is SO important because it improves our energy/emotional state which ultimately assists us with other productive activities. (it's really a productivity multiplier)
支持认为健身追踪应用应把健康数据与实际表现结果关联，而非停留在模糊的主观感受
把这些健康指标（睡眠、活动、饮食）与一个实际结果关联起来很酷，更多健身应用应该这么做。现在追踪这些数据很容易，但追踪的目的似乎只是模糊地'感觉良好'或减肥。应用鼓励你睡够、锻炼，但很难把这些数字与你真正在意的高水平表现关联起来。我通常只能说'我最近好像更专注了'，但这太主观了。
ericmcer查看英文原文
Associating all these health markers (sleep, activity, diet) with an actual result is cool and something more fitness apps should do. Right now you can setup tracking for all these things relatively easy but the purpose of tracking them seems to be vaguely feeling "good" or losing weight. The apps encourage you to sleep a certain amount and exercise but it seems difficult to correlate those numbers with performing something you care about at a higher level. I usually just say something like "yeah I guess I have been feeling more focused lately" but that seems pretty subjective.
亲历以亲身经历佐证低碳水加禁食饮食与思维敏锐度的关联
有意思。就我个人经验，在每年9月到3月坚持的低碳水、长时间间歇禁食饮食期间，我明显感觉思维更敏锐、表达更流利风趣；而夏天的高碳水饮食（不是甜食或汽水，只是加了面包和意面）则让我昏昏欲睡、腹胀。我做大量空腹有氧，包括在36或72小时禁食期间骑行200公里。我的工作是软件设计，需要经常高强度思考。
aenis查看英文原文
Interesting. Anecdotally, I do feel way sharper, eloquent and wittier when I am on low-carb, fasting-often-and-long diet I practice between September and March. I tend to feel sleepy and bloated on a high carb diet I do most of the summer (and that's not sweets or soda, it's just adding bread and pasta). I do a lot of fasted cardio, including things like cycling 200km during a 36hr or 72hr fast. I do software design for a living, so generally have to think hard with some regularity :-)
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