夜夜很难入眠，害怕身体吃不消？研究发现，睡眠不足可以靠运动来补。只须运动量达标，即便睡眠水平差，也可以抵消不好的睡眠带来的健康风险。
Staying active and fit could help to ward off some of the negative health impacts that would normally result from low-quality sleep, according to a large study of 380,055 middle-aged people involved in the UK Biobank research project.
英国生物库研究项目的一项涵盖了380055名中年人的大型研究表明，维持活力和健康能够帮助抵御一般由低水平睡眠致使的负面影响。
We all know that a healthy life means getting both plenty of exercise and enough good-quality sleep, but reality often gets in the way. The new research indicates that doing enough exercise could make up for some of the unhealthy impacts of bad sleep.
大家都了解，健康的生活意味着既要有很多的运动，又要有足够的优质睡眠，但现实一直有很多妨碍。新的研究表明，做足够的运动可以弥补不好的睡眠带来的一些不健康的影响。
While the health benefits of exercise and sleep are nothing new, its the relationship between them that is interesting in this particular study - it could even give doctors another option to suggest for patients dealing with sleep problems.
虽然运动和睡眠对健康有益的看法并不新鲜，但这项研究的特别之处在于运动和健康之间的有趣关系，这种关系甚至为大夫提供了治疗病人睡眠问题的另一种方法。
We found those who had both the poorest sleep quality and who exercised the least were most at risk of death from heart disease, stroke, and cancer, says epidemiologist Bo-Huei Huang, from the University of Sydney in Australia. The findings suggest a likely synergistic effect, an interplay, between the two behaviors.
澳大利亚悉尼大学的时尚病学家黄伯辉（音译）称：大家发现那些睡眠水平最差、运动最少的人死于心脏病、中风和癌症的风险最大。研究结果表明，这两种行为之间可能存在协同效应，即相互用途。”
The weekly amount of exercise recommended by the World Health Organization is 150 minutes of moderately intensive activity, or more than 75 minutes of vigorously intensive physical activity.
世界卫生组织建议的每周运动量是150分钟的中等强度运动，或75分钟以上的剧烈运动。
Participants were grouped into three levels of physical activity and were also given a sleep quality score from 0-5 based on the amount of shut-eye they got, how late they stayed up, insomnia, snoring and daytime sleepiness.
研究职员根据参与者运动量的高、中、低三个水平进行分组，并依据他们的睡眠时长、上床时间与失眠、打鼾和白天嗜睡状况，给他们的睡眠水平打分（最低为0分，最高为5分）。
Those with the highest risk of dying from cancer or heart disease during the study period were those with the worst quality sleep and who didnt meet the WHO recommended guidelines for exercise. That risk went down for people with poor quality sleep but who did meet the exercise guidelines.
结果发现，在研究期间死于癌症或心脏病风险最高的人是那些睡眠水平最差、同时又达不到世卫组织建议运动量的人。睡眠水平差但运动量达标的人死于癌症或心脏病的风险较低。
In the case of all forms of cancer, for example, those at the unhealthiest end of the sleep and exercise scale had a 45 percent higher risk of dying from cancer than those with good sleep scores who kept physically active. However, that risk just about disappeared for those who didnt score well on sleep but did score well on physical activity.
以各种癌症为例，那些睡眠水平最差、运动量最低的人死于癌症的风险比那些睡眠水平好并坚持运动的人要高出45%。然而，那些睡眠水平不佳但却维持高水平运动量的人死于癌症的风险几乎没由于睡眠差而增加。
Levels of physical activity at or above the lower threshold recommended by WHO appeared to eliminate most of the detrimental associations of poor sleep and mortality, write the researchers in their paper.
研究职员在论文中写道：“运动水平达到或超越世卫组织建议的最低运动量，好像消除去睡眠差和死亡之间的大部分有害关联。”
For now its not clear why more exercise might make up for poor sleep, as far as our health goes. It could be that the increased activity is counteracting inflammation, or reducing irregularities in glucosplaye metabolism, suggest the researchers.
从健康角度来看，现在还不了解为何更多的运动可以弥补睡眠不足。研究职员觉得，可能是增加的运动抵消了炎症，或降低了葡萄糖代谢的不规则性。
Both behaviors are critical for health but, sadly, our society suffers from both a physical inactivity and a poor sleep crisis, says population health researcher Emmanuel Stamatakis, from the University of Sydney.
悉尼大学的人口健康研究员伊曼纽尔·斯塔玛塔基斯说：“这两种行为对健康都非常重要，但可悲的是，当今社会大家同时遭受着缺少运动和睡眠不好的的危机。”
Considering that physical activity is perhaps more modifiable than sleep, our study offers people more health incentives to be physically active; and provides health professionals with more reasons to prescribe physical activity to patients with sleep problems.
他说道：“考虑到运动可能比睡眠更可控，大家的研究为勉励大家多运动提供了更多健康依据。除此之外，大家也让医卫职员有更多理由为有睡眠障碍病人开出运动处方。”
