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國際時事跟讀VIP Ep. L087: When Clocks Harm Health
Highlights 主題摘要
Every spring and autumn, millions of people adjust their clocks for daylight saving time without giving it much thought. After all, it's just one hour. However, mounting scientific evidence suggests this seemingly minor shift carries significant health consequences. Introduced in Britain during World War One to conserve energy, DST now affects around 70 countries and over a quarter of the world's population. What researchers have discovered about its health impacts is alarming.
每年春秋兩季，數百萬人調整時鐘以配合日光節約時間，卻不太在意這件事。畢竟只是一小時而已。然而，越來越多科學證據顯示，這個看似微小的改變卻帶來重大的健康後果。日光節約時間於第一次世界大戰期間在英國推行以節省能源，如今影響約70個國家和超過四分之一的世界人口。研究人員發現這樣的調節對健康的影響令人震驚。
The spring clock change proves particularly harmful because it wreaks havoc on our circadian rhythms. This internal biological clock synchronizes with sunlight, triggering melatonin production at night to induce sleepiness and cortisol release in the morning for wakefulness. When clocks spring forward, evenings become lighter at bedtime, interfering with melatonin production and making it harder to fall asleep. Darker mornings mean people wake before their bodies are ready. David Ray, professor at the University of Oxford, explains that even one hour of misalignment carries certain risks, and when applied to entire populations, it can generate considerable avoidable disease.
春季時鐘調快對健康的危害特別大，因為它嚴重擾亂我們的晝夜節律。這個內在生理時鐘與陽光同步，在夜間觸發褪黑激素分泌以引發睡意，並在早晨釋放皮質醇以保持清醒。當時鐘往前調整時，就寢時間的天色更亮，干擾褪黑激素分泌，使人更難入睡。較暗的早晨意味著人們在身體準備好之前就醒來。牛津大學教授大衛・雷伊解釋，即使只有一小時的失調也會帶來特定風險，而當應用於整體人群時，可能產生大量本可避免的疾病。
The health consequences are measurable and concerning. Studies across multiple countries found that hospital admissions for heart attacks increase the Monday after spring clock changes. A meta-analysis calculated a 4% rise in heart attacks following the spring transition. Strokes also spike in subsequent weeks. Fatal traffic accidents increase by 6%, attributed to sleep deprivation affecting the entire nation simultaneously. Mental health suffers too, with research showing the spring shift exacerbates mood disorders, depression, anxiety, and substance abuse. Even the autumn transition, despite offering an extra hour, increases depressive episodes by 11% in the ten weeks following the change.
健康後果既可衡量又令人擔憂。許多國家的研究發現，春季時鐘調整後的週一，心臟病發作的住院人數會增加。一項統合分析計算出春季轉換後的心臟病發作率上升4%。隨後幾週中風也會激增。致命交通事故增加6%，歸因於同時影響全國的睡眠時間剝奪。心理健康也受到影響，研究顯示春季時間調整會加劇情緒障礙、憂鬱、焦慮和藥物濫用。即使秋季轉換多了一小時，在接下來的十週內憂鬱發作仍增加11%。
Beyond clock changes, research reveals fascinating patterns in how seasons affect our sleep needs. A German study found urban dwellers experienced seasonal variations in REM sleep, with participants sleeping an hour longer in December than June. Their REM sleep lasted 30 minutes longer in winter, while slow wave sleep was 30 minutes shorter in September than February. This suggests humans evolved to require more sleep during dark winter months. Experts recommend getting natural light exposure in morning hours and considering earlier bedtimes in winter to accommodate this increased sleep need, as chronic sleep loss elevates risks for diabetes, heart disease, obesity, and depression.
除了時鐘調整，研究還揭示了季節如何影響我們睡眠需求的有趣模式。一項德國的研究發現，都市居民的快速動眼期睡眠會隨季節變化，受試者在12月的睡眠時間比6月多一小時。他們的快速動眼期睡眠在冬季長30分鐘，而深度睡眠在9月比2月短30分鐘。這顯示人類演化出在黑暗的冬季月份需要更多睡眠的特性。專家建議在早晨時段接觸自然光，並考慮在冬季提早就寢以因應增加的睡眠需求，因為長期睡眠不足會提高糖尿病、心臟病、肥胖和憂鬱的風險。
Keyword Drills 關鍵字
Reference articles:
1. https://www.bbc.com/future/article/20251024-how-daylight-saving-time-affects-our-health
2. https://www.bbc.com/future/article/20230315-how-the-seasons-change-our-sleep
