日前，中国睡眠研究会发布了《2021年运动与睡眠白皮书》。数据显示，当下中国有超3亿人存在睡眠障碍，而运动人群失眠困扰比例仅为10%。运动人群中以广东运动人数最多，并且睡眠充足比例位列各省份第一。[Photo/Pexels]中国睡眠研究会3月18日发布的一项研究发现，中国五分之一的人有睡眠障碍，定期运动的人群失眠困扰比例仅为10%。While one in five people in China have symptoms of a sleep disorder, only one in 10 who exercise regularly report problems sleeping, according to a study released on Thursday by the Chinese Sleep Research Society.研究报告指出，新冠疫情期间，不运动人群和定期运动人群睡眠状态两极分化，旅行限制令使得久坐人群减少锻炼，作息更不规律。The COVID-19 epidemic has also deepened the divide in sleeping patterns between couch potatoes and regular exercisers, as people who lead sedentary lifestyles are less inclined to work out due to travel restrictions, causing further disruptions to their circadian rhythms, the study said.中国睡眠研究会理事、北京朝阳医院呼吸睡眠中心主任郭兮恒称，随着国内疫情得到控制，回归常规生活的重要一步就是多出门走走，定期锻炼，以解决日益普遍的睡眠问题。"As the spread of the virus has been suppressed in China, a key step toward returning to normal lives should be going outdoors more often and working out more regularly, to tackle the increasing prevalence of sleep issues," said Guo Xiheng, head of Beijing Chaoyang Hospital's sleep research center and a member of the research society.睡眠障碍和睡眠时间不足的问题近年来在中国日益突出。Sleep disorders and insufficient sleeping hours have become more prominent in China in recent years.中国睡眠研究会此前发布的报告显示，中国成年人有失眠困扰的超过38%，而且这一比率逐年攀升。中国科学院最近的一项调查警告称，超80%的儿童和青少年在上学期间没有得到足够睡眠。Previous reports released by the society showed that more than 38 percent of Chinese adults suffer from insomnia, with the rate climbing each year. Recent research from the Chinese Academy of Sciences also warned that more than 80 percent of children and teenagers do not get enough sleep on school days.新研究调查了全国超1.4万人的睡眠和运动习惯。The new study surveyed more than 14,000 people across the country on their sleep and exercise habits.广东省和吉林省的受访者运动最积极。这两个省份的人每晚睡眠时间在7至8小时的比例更高，失眠比例也较低。Respondents in the southern province of Guangdong and Jilin province in Northeast China turned out to be the most active. They also reported higher rates of securing seven to eight hours of sleep at night and lower rates of insomnia.研究还发现，每天至少锻炼半小时，多做游泳、拳击等全身有氧运动，还有早起锻炼，都有助于夜晚的高质量睡眠。The study also found that exercising for at least half an hour daily, doing more full-body cardio exercises such as swimming and boxing, and working out more in the morning, are some of the key factors that contribute to high-quality sleep at night.研究指出，每天锻炼一个小时以上并坚持举重锻炼的人早上醒来后起床更轻松。Those who exercise for more than an hour a day and incorporate weight lifting in their workout plans also find it easier to pull themselves out of bed every morning after waking up, the study said.研究显示，喜欢做球类运动、平板支撑和仰卧起坐的人报告称自己的慢波睡眠（深度睡眠）时间更长。People who prefer ball sports, planking and situps report longer periods of slow-wave sleep, or deep sleep, it said.北京大学人民医院呼吸内科的韩芳指出，长期睡眠不足（对于多数成年人来说指每晚睡眠少于7小时）会导致早亡危险增加26%。Han Fang, from the respiratory department at Peking University People's Hospital, said chronic sleep deprivation－meaning sleeping less than seven hours for most adults－will boost the risk of premature death by 26 percent.韩芳表示，晚上睡得好可以提高抵抗疾病的免疫力。最近的研究显示，接种新冠疫苗的前一晚睡眠充足可以避免疫苗有效性被削弱。"Sound sleep at night is also closely linked to stronger immunity against disease. Recent research suggests individuals make sure they get enough sleep the night before receiving a COVID-19 vaccine, to avoid weakening the efficacy of the vaccine," he said.