Name: 如何透過運動擺脫睡眠不足？ | Dr. Rhonda Patrick & Dr. Andrew Huberman 聯手解析！ (How to Reverse Sleep Deprivation with Exercise | Dr. Rhonda Patrick & Dr. Andrew Huberman)
Uploaded: 2026-03-29T21:37:15.000Z
Duration: 4 min 56 s
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程度副詞

You've described that if you are slightly sleep-deprived, so not 4 hours per night or an all-nighter, but

你提到，如果輕微睡眠剝奪，不是一晚睡四小時或通宵不睡，而是

情態副詞

if you've only slept 5, or let's say you're getting an hour or two less than your normal ration of sleep, there's some pretty significant inflammation that occurs, that's not good.

如果你只睡了五小時，或者比平常少睡了一兩個小時，就會產生相當嚴重的發炎，這是不好的。

But I've heard you cover that exercising can actually offset some of that inflammation.

但我聽你說運動其實可以抵銷一部分的發炎。

This answers an important and common question, which is, if I have to pick between sleep and exercise, what do I do?

這回答了一個重要且常見的問題：如果我必須在睡眠和運動之間做選擇，我該怎麼辦？

And it sounds like if it's one night, poor sleep, exercise,

聽起來，如果只是一晚睡不好，就去運動，

但你也不想讓這種情況變成習慣。

I mean, so this data, a lot of it actually comes from you can cause even acute insulin resistance after a night of sleep deprivation, certainly after two to three nights of sleep deprivation.

我的意思是，這些數據，很多其實來自，即使一晚睡眠剝奪，甚至兩到三晚睡眠剝奪，都會引起急性胰島素阻抗。

And again, a lot of that's coming down to some of the things we've already talked about.

而且，很多情況又回到了我們之前討論過的一些事情。

But exercise can help basically negate a lot of that.

但運動基本上可以幫忙抵銷很多這些影響。

And I learned that firsthand through experience when I was wearing a continuous glucose monitor and when I was a new parent.

我親身經歷過，在我戴著連續血糖監測儀，而且剛為人父母的時候，就學到了這點。

Of course, you're not getting enough sleep.

And so I learned it before I actually dove into the science about it.

所以我是在深入研究這方面的科學之前就學到了。

I learned about it through my own data, where I wasn't exercising as much,

我是透過自己的數據學到的，那時候我運動量比較少，

and particularly in the first month, really, you're kind of in a cave as a new mom.

尤其是在剛當新手媽媽的第一個月，你真的就像在一個洞穴裡一樣。

You're not really exercising much at all.

I mean, childbirth is a very traumatic process on the body.

畢竟，生產對身體來說是一個非常創傷的過程。

And so I noticed that my glucose response was like it was prediabetic,

然後我就發現我的葡萄糖反應，就像是糖尿病前期一樣，

and I was like, "What is going on?" And that's when I started looking into the literature,

我當時就想：「到底發生什麼事？」然後我就開始研究文獻，

and it happened to be around the same time when I was then starting up my at the time, I was doing spin classes.

那時候剛好是我剛開始上飛輪課程的時候。

It was like, "I do these high-intensity interval training classes even just twice a week." And it was almost completely negating what I had seen previously of my fasting glucose being really high and also my postprandial glucose being higher than usual.

我心想：「我每週只上兩次高強度間歇訓練課程。」這幾乎完全抵銷了我之前看到的空腹血糖很高，還有餐後血糖也比平常高的情況。

And so I looked into the studies, and you can find many studies out there.

所以我查了一些研究，網路上有很多相關的文獻。

And I mean, obviously, exercise is one of the best things you can do to improve insulin sensitivity and to also bring glucose into your cells, right?

當然，運動是你改善胰島素敏感性，以及幫助葡萄糖進入細胞的最好方法之一，對吧？

And so that's part of what you were talking about with, "Oh, you're more insulin sensitive during the morning, at least during the evening." And I also mentioned that.

這也跟你說的「喔，你早上比較胰島素敏感，至少晚上也是。」有點關係，我也有提到這點。

There's levers you can pull that change the equation.

有幾個方法可以改變這個情況。

運動就是其中很重要的一項，對吧？

If you're exercising, you're becoming more insulin sensitive.

如果你有在運動，你的胰島素敏感性就會提高。

You're increasing more glucose transporters on your muscle that's causing glucose to go in easier, right?

你的肌肉會增加更多葡萄糖轉運蛋白，讓葡萄糖更容易進入，對吧？

So there's lots of ways around some of these rules that we hear about.

所以有很多方法可以繞過我們聽到的一些規則。

But with the sleep loss, it's interesting because people, when they don't get sleep, the last thing they want to do is work out.

但是關於睡眠不足，這很有趣，因為人們在睡不夠的時候，最不想做的就是運動。

And obviously, you don't want to do the hardest thing, especially if you're really sleep-deprived a lot.

而且很明顯的，你不會想做最困難的事情，特別是如果你經常嚴重睡眠剝奪的話。

But it really does help negate the inflammation and the insulin insensitivity that can happen after even just a single night of sleep.

但這真的有助於抵銷即使只是一晚睡眠不足後可能發生的發炎和胰島素不敏感。

And there's studies out there showing that.

而且也有相關的研究顯示了這一點。

And then there's also these longitudinal studies that have been done looking at people.

另外也有一些長期的研究，針對人們進行觀察。

So obviously, poor sleep is a problem in the United States.

所以很明顯，睡眠不足在美國是個問題。

I mean, a lot of people are sleeping fewer than seven hours a night.

我的意思是，很多人每晚睡不到七小時。

But there's studies out there that have looked at people that sleep either shorter, so fewer than seven hours a night, or they're sleeping more than 10, right?

但有些研究觀察了睡得較少，也就是每晚不到七小時，或是睡超過十小時的人。

So you don't want to be on either end of the spectrum.

所以你最好不要處於光譜的兩端。

And usually, sleeping long, there's other disease states associated with it, right?

而且通常，睡太久也跟其他疾病有關，對吧？

So people that are sleeping, not getting enough sleep, they have a higher all-cause mortality than people that are getting at least seven to nine hours of sleep.

所以睡不夠的人，他們的總死亡率比睡足七到九小時的人來得高。

They have a higher all-cause mortality than people getting between seven and nine.

他們的總死亡率比睡七到九小時的人來得高。

But if people exercise, if they're meeting the physical activity guidelines right now, which is 75 minutes of vigorous intensity exercise and 150 minutes a week of moderate intensity exercise.

但如果人們有運動，如果他們有達到目前的身體活動指南，也就是每週做七十五分鐘的劇烈運動和一百五十分鐘的中度運動。

Well, because the guidelines are helpful,

but they're just guidelines because, I mean, doing the sort of workout that you're doing, working up to doubles and triples and singles on compound lifts and then doing cardio, getting your heart rate elevated,

但它們只是指南，因為，我的意思是，做你正在做的運動，在複合式舉重中做到雙倍、三倍、單倍，然後做心肺運動，讓你的心率升高，

then your hiking, I mean, I think the guidelines are a good jumping-off place for people to think about.

然後你的健行，我的意思是，我認為這些指南是人們可以開始思考的好起點。

Well, we can talk about that because there's a new study that kind of throws that on the head.

嗯，我們可以談談這個，因為有一項新研究有點顛覆了這個想法。

But the point is that if people were exercising within the guideline range, that they basically, if they weren't getting enough sleep, if they were getting fewer than seven hours of sleep per night, that they basically had the same mortality rate as people that were getting enough sleep.

但重點是，如果人們在指南範圍內運動，基本上，如果他們睡眠不足，如果他們每晚睡眠少於七小時，他們的死亡率就和睡足覺的人一樣。

So it's offsetting some of that unhealthy stuff, the insulin resistance, the inflammation that we know can lead to diseases and early mortality.

所以這抵銷了一些不健康的因素，像是胰島素阻抗、發炎，這些我們知道會導致疾病和早逝。

如何透過運動擺脫睡眠不足？ | Dr. Rhonda Patrick & Dr. Andrew Huberman 聯手解析！ (How to Reverse Sleep Deprivation with Exercise | Dr. Rhonda Patrick & Dr. Andrew Huberman)