And in part, what we're trying to do is sleep ourselves well because there's a very intimate association between our sleep health and our immune health.

某種程度上，我們試圖做的是透過睡眠使自己痊癒，因為人的睡眠健康與免疫健康之間有著密切的聯繫。

We know that individuals reporting less than seven hours of sleep a night are almost three times more likely to become infected by the rhinovirus,

每晚睡眠少於七小時的人感染鼻病毒的機率幾乎是常人的三倍。

otherwise known as the common cold.

鼻病毒又稱普通感冒。

We also know that women sleeping five hours or less a night are almost 70 percent more likely to develop pneumonia.

我們還知道，每晚睡眠不足五小時的女性罹患肺炎的可能性增加近 70%。

Well, we've also discovered that sleep can play a role in your successful immunization.

而且，睡眠會影響疫苗接種的功效。

So in one study, they took a group of individuals and they limited them to four hours of sleep a night for six nights.

一項研究中，科學家限制一組人每晚的睡眠時間為四小時，並持續六個晚上。

And in the other group, they gave them a full night of sleep each and every one of those nights.

而另一組人每晚都可以睡整夜。

And then during that time period, they gave them a flu shot and they measured the response to that flu shot.

在此期間，他們給這些人注射了流感疫苗，並測試他們對該流感疫苗的反應。

What they discovered is that in those individuals who were sleeping just four hours a night, they went on to produce less than 50 percent of the normal antibody response.

研究發現，那些每晚只睡四小時的人產生的抗體反應不到正常水平的 50%。

So in other words, if you're not getting sufficient sleep in the week or the days before you get your flu shot, it may render that vaccination far less effective as a consequence.

換而言之，如果在注射流感疫苗前的一個星期或幾天內沒有得到充足睡眠，疫苗接種的效果可能會大大下降。

What this tells us, and now what we're starting to learn, is that it's during sleep at night, including deep non-REM sleep,

這一點讓我們了解，正是在晚上睡覺時，包括非快速動眼期睡眠，

when we actually restock the weaponry within our immune arsenal.

都在補充我們免疫力武器庫的彈藥。

We actually stimulate the production of numerous different immune factors.

人在睡眠時會刺激大量不同免疫因子產生。

And furthermore, the body actually increases its sensitivity to those immune factors.

而人體實際上也增強了對那些免疫因子的敏感性。

So you wake up the next day as a more robust immune individual.

因此，第二天醒來時，你將具有更加強勁的免疫力。

So when it comes to your immune system, you should perhaps think of sleep as one of the best health insurance policies that you could ever wish for.

所以也許你應該視睡眠為最佳的健康保險。