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Can a lack of sleep lead to unnecessary weight gain?
睡眠不足会导致不必要的体重增加吗？
Unfortunately, that's what the scientific evidence tells us.
不幸的是，科学已经证明了这一点。
Part of the reason is due to an imbalance in two key appetite-regulating hormones called leptin and ghrelin.
原因包括了两种负责调节食欲的关键激素之间的不平衡，“瘦素（leptin）”和“胃饥饿素（ghrelin）。”
Now, leptin sends a signal of fullness to your brain, so you feel satiated by your food.
瘦素向你的大脑发送饱腹的信号，所以你会对你的食物感到满足。
Ghrelin, on the other hand, does the opposite.
另一方面，胃饥饿素的作用正好相反，
It sends a signal of hunger to your brain.
它向你的大脑发送饥饿的信号。
And sadly, these two hormones will go in opposite directions when we're not getting enough sleep.
不幸的是， 当我们睡眠不足的时候这两种激素的作用会走向相反。
Specifically, a lack of sleep will decrease levels of leptin, so you won't feel as satisfied by your meals; you won't feel full.
睡眠不足尤其会降低瘦素水平，所以你不会对你的食物感到满足，你不会觉得有饱腹感。
And if that weren't bad enough, levels of ghrelin will actually increase when you're not getting sufficient sleep, so you'll constantly feel hungry and you'll want to eat more.
如果这还不够糟的话，当你睡眠不足时， 胃饥饿素的水平也会增加，所以你会经常感到饥饿，你就会想吃更多。
However, it's not just that you want to eat more when sleep gets short.
然而，这并不仅仅是因为你想在睡眠不足时吃得更多，
It's also about a change in what you want to eat.
这也与你想吃什么有关。
In particular, a lack of sleep will shift your preferences towards desiring higher-calorie and sugary carbohydrate foods.
睡眠不足会让你更加渴望高热量和高糖碳水化合物的食物。
What's fascinating is that this relationship between sleep and food is a two-way street.
有趣的是，其实睡眠和食物之间的关系是双向的。
We've discovered that eating to excess, and also eating a diet that contains high amounts of sugar and low amounts of fiber, are all associated with significantly worse sleep quantity and sleep quality.
我们发现暴饮暴食，以及摄入高糖且纤维含量的食物都会导致入眠时长和睡眠质量有显著下降。
The good news here is that we can think of sleep as a new tool to help regulate our body weight.
但好消息是，我们可以把睡眠看作是一个可以帮助调节体重的新工具，
And as a result, improve our overall health and our wellness.
这样一来，可以改善我们整体的健康。
