睡眠是维持长寿、保持健康和实现最佳衰老状态的关键基础生物学过程。睡眠能够促进多种恢复过程，包括细胞修复、大脑废物清除、免疫系统维护和代谢调节[1][2]。随着年龄的增长，睡眠质量的效率降低，调节机制退化，从而导致生物学衰老加速并增加患病风险[3][4]。
睡眠与长寿之间的关系是双向的：睡眠不足或睡眠中断会加速衰老过程，而衰老本身也会导致睡眠结构的变化和昼夜节律的破坏[5]。睡眠需求和最佳睡眠时长因人而异，受遗传、年龄、健康状况和睡眠类型（chronotype，即自然的睡眠-觉醒偏好）的影响显著[6][7]。将睡眠作为一种长寿干预措施来理解，需要同时考察睡眠时长、睡眠质量、规律性以及睡眠时机。
| 结果 | 效应量 | 证据等级 | 来源 |
|---|---|---|---|
| 全因死亡率（睡眠不足 <7小时 vs 7-8小时） | 风险增加 14% | ⊕⊕⊕⊝ 中等确定性 | [8] |
| 睡眠规律性（最高五分位数 vs 最低五分位数） | 死亡风险降低 20-48% | ⊕⊕⊕⊝ 中等确定性 | [9] |
| 心血管死亡率（不规律睡眠） | 规律睡眠者风险降低 22-57% | ⊕⊕⊕⊝ 中等确定性 | [9:1] |
| 2型糖尿病风险（睡眠 <6小时 vs 6-8小时） | 风险增加 28% | ⊕⊕⊕⊝ 中等确定性 | [10] |
| 心血管疾病（睡眠剥夺） | 风险显著增加 | ⊕⊕⊕⊝ 中等确定性 | [11] |
| 睡眠呼吸暂停心血管疾病死亡率（未治疗的重度患者） | 风险增加 2.25 倍 | ⊕⊕⊕⊝ 中等确定性 | [12] |
| 端粒长度（老年人充足睡眠） | 保护作用，缓冲与年龄相关的缩短 | ⊕⊕⊝⊝ 低确定性 | [13] |
| 睡眠规律性 vs 睡眠时长（死亡率预测） | 规律性是更强的预测因子 | ⊕⊕⊕⊝ 中等确定性 | [9:2] |
在睡眠期间，大脑会激活类淋巴系统（glymphatic system），这是一种废物清除途径，脑脊液（CSF）流入脑动脉周围的血管旁间隙，与组织间液混合，并清除代谢废物[14][15]。在睡眠期间，细胞外空间增加约60%，以促进组织间废物的清除，包括与神经退行性疾病相关的β-淀粉样蛋白（Aβ）和tau蛋白[16]。慢波睡眠（深度睡眠）在将废物排出大脑方面发挥着尤为重要的作用[17]。即使在年轻人中，仅一晚的睡眠剥夺也会显著增加海马体和丘脑中β-淀粉样蛋白的积累[18]。
睡眠促进自噬（autophagy），这是一种细胞自我清洁过程，细胞在此过程中降解并回收受损的蛋白质和细胞器[19][20]。在清醒时，蛋白毒性化合物会积累，并在睡眠期间被蛋白酶体降解[21]。蛋白质PARP1能够感知不断增加的DNA损伤，并在需要睡眠时发出信号；在睡眠期间，通过增加DNA损伤反应蛋白Rad52和Ku80的活性，DNA修复得以高效进行[22][23]。睡眠增加了神经元中的染色体动态变化，这对于减少清醒期间积累的DNA双链断裂（DSBs）是必要的，从而防止基因组不稳定性[24]。
睡眠片段化会通过阻断自噬成熟过程来导致自噬失调，导致自噬通量减少和细胞废物积累[25]。这种关系对神经元健康尤为重要，因为神经元不会更新，并且依赖于在睡眠期间发挥最佳作用的高效DNA修复机制[26]。
睡眠与免疫系统表现出双向调节作用：睡眠不足会诱发炎症反应，而免疫激活则会影响睡眠[27]。睡眠剥夺会激活炎症的细胞标志物，增加促炎细胞因子的产生，包括白细胞介素-1β（IL-1β）、肿瘤坏死因子α（TNFα）、白细胞介素-6（IL-6）和C反应蛋白（CRP）[28][29]。慢性睡眠限制会导致低度炎症，进而促发代谢和神经退行性疾病[30]。
在老年人中，免疫系统老化的一个标志是促炎细胞因子基础水平的升高；与年轻对照组相比，健康老年人的IL-6和TNF-α浓度显示出超过2倍的增加[31]。充足的睡眠数量和质量有助于维持免疫功能，降低传染病风险，并改善疫苗接种反应[32]。
睡眠剥夺会破坏多种对健康和长寿至关重要的代谢激素。急性完全睡眠剥夺会导致空腹血清瘦素（leptin，饱腹激素）浓度降低，以及血浆饥饿素（ghrelin，饥饿激素）水平升高，这可能会增加食欲，并导致体重增加和代谢功能障碍[33][34]。生长激素（GH）的分泌主要发生在深度睡眠阶段，而睡眠剥夺会大幅减弱或消除与睡眠相关的GH脉冲[35]。
每晚睡眠时间限制在6小时以下与葡萄糖代谢和胰岛素敏感性的紊乱有关，从而促发2型糖尿病的发展[36]。持续睡眠剥夺人群患2型糖尿病的风险与其他众所周知的心血管代谢危险因素所带来的风险相当[37]。
睡眠剥夺会破坏自主神经系统的平衡，增加交感神经活性，导致心率和血压升高，以及心率变异性降低[38]。实验性睡眠剥夺会导致血压升高，并在住院患者中引起夜间血压下降缺失，伴随交感神经系统活性持续升高[39]。睡眠剥夺还会损害内皮功能（血管内皮细胞的健康状况和反应性），导致血管舒张能力降低和血管阻力增加[40]。
衰老与昼夜节律行为之间的关系是双向的：生物钟功能障碍会促进与衰老相关的疾病，而衰老则会导致昼夜节律行为和生理发生变化与紊乱[41]。昼夜节律在健康中起着至关重要的作用，长期的节律紊乱与2型糖尿病、癌症和心血管疾病的风险增加有关[42]。睡眠/觉醒模式随着年龄的增长发生显著变化，在许多情况下变得越来越碎片化[43]。通过适当的光照和规律的睡眠时间表来维持健康的昼夜节律，对于健康衰老可能至关重要[44]。
睡眠结构是指将睡眠分解为不同的周期和阶段。睡眠分为五个阶段：清醒（wake）、N1（浅睡眠）、N2（浅睡眠）、N3（深睡眠/慢波睡眠）和 REM（快速眼动睡眠）[45]。N1-N3阶段构成非快速眼动（NREM）睡眠，每个阶段的睡眠逐渐加深。典型的夜间睡眠由4-5个完整的睡眠周期组成，每个周期持续约90-110分钟，依次经过N1、N2、N3、N2和REM阶段[46]。
深睡眠（N3或慢波睡眠）是最具恢复性的阶段，能够促进身体的恢复和生长。REM睡眠的特征是脑部活动增加、做梦和暂时的肌肉麻痹[47]。深睡眠和REM睡眠对健康和长寿都具有独特且不可或缺的功能。
睡眠结构随着衰老发生显著变化。在成年人群中，深睡眠（慢波睡眠）逐渐减少，而NREM第1阶段和第2阶段的比例随着年龄的增长而增加[48][49]。对代表3,577名健康受试者的65项研究进行的荟萃分析表明，总睡眠时间随年龄呈线性减少，每十年大约减少10分钟[50]。然而，在健康的老年人中，大多数睡眠参数在60岁以后保持相对稳定[51]。
衰老还与睡眠时间提前（就寝和醒来时间更早）、夜间睡眠效率降低、白天小睡频率增加以及夜间觉醒增多有关[52]。这些变化反映了老年人昼夜节律系统和睡眠稳态机制的减弱[53]。
一项 2025 年对 79 项队列研究进行的全面荟萃分析发现，与 7-8 小时的参考范围相比，每晚睡眠时间少于 7 小时与全因死亡风险增加 14% 相关[8:1]。超出 7-8 小时范围的睡眠时间与死亡风险增加相关，尽管这种关系很复杂，并受到多种因素的影响，包括潜在的健康状况、睡眠质量和个体差异[54][55]。
大型前瞻性研究表明，睡眠时间与死亡率之间存在 U 型或 J 型关系，睡眠时间过短和过长都与风险增加相关[56][57]。然而，需要注意的是，较长睡眠时间与不良健康结局之间的关联可能反映了潜在的健康状况、合并症或睡眠质量差，而不是代表睡眠时间本身的直接因果效应[58][59]。
流行病学研究表明，睡眠时间短与心血管疾病死亡、冠心病、高血压和代谢综合征的风险增加相关[60]。睡眠剥夺增加心血管死亡风险的程度高于非心血管死亡风险，这表明心血管机制对睡眠不足尤为敏感[61]。
对老年人的研究表明，每晚睡眠 7-8 小时的个体死于缺血性心脏病、中风和全因死亡的发生率最低[62]。睡眠时间与健康结局之间的关系反映了睡眠数量、质量、规律性以及潜在健康状况之间复杂的相互作用。
最新研究表明，睡眠规律性（每天睡眠-觉醒时间的一致性）可能是比睡眠时间更强的健康结局预测指标[9:3]。对超过 60,000 名 UK Biobank 参与者、超过 1,000 万小时的加速度计数据进行的分析发现，与最不规律的五分位数相比，在排名前四的五分位数中，较高的睡眠规律性与全因死亡风险降低 20-48%、癌症死亡风险降低 16-39% 以及心脏代谢死亡风险降低 22-57% 相关[9:4]。在等效的死亡率模型中，睡眠规律性被证明是比睡眠时间更强的全因死亡率预测指标[63]。
睡眠-觉醒模式的较大不规律性已成为新发心脏代谢疾病和心血管事件的显著风险因素[64]。这些发现表明，保持一致的睡眠-觉醒时间表可能与达到特定的睡眠时间目标同样重要，甚至更重要。
由于遗传变异，不同个体的睡眠需求存在很大差异。人群中的睡眠时间呈正态分布，其中遗传因素解释了这种变异的很大一部分，特别是在极端情况下[65]。目前已发现导致短睡眠表型的特定遗传变异，这些个体每晚自然睡眠仅 4-6.5 小时，且没有不良影响[66]。
对于睡眠时型（早睡早起与晚睡晚起偏好），对 697,828 名参与者进行的全基因组关联研究确定了 351 个与成为“早起型人”相关的基因座[67]。携带最多早起等位基因的 5% 个体的平均睡眠时间比携带最少该等位基因的 5% 个体早 25 分钟[68]。PER1、PER2 和 PER3 周期基因的遗传变异与人类的睡眠时型和内在昼夜节律周期相关[69]。
个体对睡眠剥夺的易感性存在显著差异。大约三分之一的健康成年人对睡眠剥夺的神经行为影响高度易感，另外三分之一为易感，其余三分之一的易感性则低得多[70]。这种变异性强调了基于人群的睡眠建议可能并不平等地适用于所有个体。
至关重要的是，不要基于人群平均水平对“健康”的睡眠时长或时间安排强加僵化的建议，因为如果个体没有在理想的昼夜节律时间或理想的时长内睡眠，将会经历不良后果[71]。鉴于理想睡眠时间和时长存在巨大的个体间差异，对个人睡眠需求进行个性化评估对于获得最佳健康结果至关重要。
睡眠质量包含除时长之外的多个维度，包括入睡潜伏期（入睡所需时间）、夜间觉醒次数、睡眠效率（在床上处于睡眠状态的时间百分比）、主观的休息感以及睡眠结构（不同睡眠阶段的比例）[72]。
匹兹堡睡眠质量指数（Pittsburgh Sleep Quality Index, PSQI）是一项经过验证且广泛使用的自评问卷，用于评估过去1个月内的睡眠质量和睡眠障碍[73]。PSQI 生成七个维度的得分：主观睡眠质量、入睡潜伏期、睡眠持续时间、习惯性睡眠效率、睡眠障碍、睡眠药物的使用以及日间功能障碍。这些维度的得分总和构成 PSQI 全局得分，范围从 0 到 21 分，得分大于 5 分表明存在显著的睡眠困难[74]。与多导睡眠图（polysomnography）相比，PSQI 表现出良好的内部一致性（Cronbach's alpha = 0.83）、较高的重测信度以及效度[75]。
使用加速度计（accelerometry）和光电容积脉搏波描记法（photoplethysmography）的消费级睡眠追踪设备在监测睡眠模式方面展现出前景。最近将消费级设备与多导睡眠图（黄金标准）进行比较的验证研究发现，这些设备在检测睡眠与清醒状态时通常表现出高敏感性（≥95%），但在检测清醒期时的特异性较低[76][77]。许多消费级设备在多项性能指标上的表现与研究级体动记录仪（actigraphy）相当甚至更好[78]。
然而，局限性依然存在：这些设备在区分特定睡眠阶段（N1、N2、N3、REM）时通常准确度较低，敏感性在 50-86% 之间，具体取决于设备和睡眠阶段[79]。此外，光电容积脉搏波传感器在肤色较深的个体中可能准确度较低，这突显了对多样化验证样本的需求[80]。尽管准确度并不完美，消费级睡眠追踪器仍能为监测睡眠模式和随时间推移的睡眠一致性提供有意义的数据[81]。
失眠认知行为疗法 (CBT-I) 是治疗慢性失眠最有效的循证疗法，有高质量的证据支持其疗效[82]。CBT-I 结合了行为疗法，包括睡眠卫生指导、刺激控制、睡眠限制和认知重构。在老年人中进行的试验表明，CBT-I 不仅能解决失眠问题，还能将疗效维持长达 2 年[83]。
美国睡眠医学会 (American Academy of Sleep Medicine) 建议不要仅将睡眠卫生作为成人慢性失眠症的单一成分疗法（有条件推荐）[84]。睡眠卫生和睡眠教育在与其他疗法结合使用时是有用的，但通常不足以单独用于治疗严重的慢性失眠[85]。然而，睡眠卫生可以作为多成分干预措施的一部分，鉴于个体对睡眠卫生的各个方面敏感度不同，建议采用个性化的方法[86]。
循证睡眠卫生实践包括：
光照极大地影响昼夜节律和褪黑素的分泌。蓝光（波长 460-480 nm）对夜间褪黑素的抑制作用最为显著，这是因为内在光敏视网膜神经节细胞 (ipRGCs) 在此范围内具有峰值敏感度[87]。夜间暴露于蓝光下对褪黑素的抑制时间大约是绿光的两倍，并且使昼夜节律发生的偏移也是绿光的两倍（3 小时对 1.5 小时）[88]。
仅在夜间接触电子设备发出的蓝光 2 小时，就会导致平均 1.1 小时的昼夜节律相位延迟[89]。然而，在停止接触蓝光后 15 分钟内，褪黑素浓度会迅速恢复[90]。实用的建议包括：睡前 2-3 小时避免看高亮度屏幕；在夜间使用不太可能抑制褪黑素的红光/琥珀色光；以及在白天寻求明亮的光照，以强化昼夜节律并改善夜间睡眠[91]。
研究表明，锻炼与睡眠之间存在双向关系：睡眠不佳会导致身体活动水平降低，而锻炼则会影响睡眠质量[92]。夜间睡眠质量的变化可以预测第二天的身体活动行为，睡眠模式不佳的人缺乏身体活动的几率更高[93]。
反之，进行高于个人平均水平的中高强度身体活动 (MVPA) 与更早入睡、更长的睡眠时间以及更高的睡眠维持效率相关[94]。轻度以及中高强度的身体活动都会增加 NREM 睡眠，减少 REM 睡眠，并延长 REM 潜伏期[95]。重要的是，实验证据并不支持深夜锻炼会扰乱随后睡眠的说法，尽管个体反应存在差异[96]。
阻塞性睡眠呼吸暂停在老年人群中非常普遍，影响着 13-32% 的 65 岁以上人群，根据所研究的人群不同，至少为中度 OSA（呼吸暂停低通气指数 ≥15）的患病率在 7-44% 之间[97][98]。在影响老年人的睡眠障碍中，基于人群的研究显示 OSA 的发生率可达 25-46%[99]。
未经治疗的重度 OSA 会带来重大的健康风险。与对照组相比，未经治疗的重度 OSA 患者的累积心血管死亡率显著更高，患者心血管死亡风险增加 2.25 倍（95% CI：1.41-3.61）[12:1]。然而，使用持续气道正压通气 (CPAP) 治疗可以将心血管死亡率降低到与无 OSA 人群相似的水平[100]。大型观察性研究表明，治疗可改善心血管发病率和死亡率[101]。在依从性良好的情况下，老年患者在白天警觉性和 OSA 相关症状方面的改善程度与中年成年人相似[102]。
催眠类睡眠药物主要包括五大类：苯二氮䓬类药物、非苯二氮䓬类药物（Z-drugs）、选择性褪黑素受体激动剂、抗抑郁药和食欲素受体拮抗剂[103]。许多催眠药物存在重大的安全隐患，包括成瘾风险、突然停药后的戒断症状，以及白天疲劳和认知障碍等不良反应[104][105]。
苯二氮䓬类药物具有成瘾性，属于联邦管制物质，使用几天后就有产生身体依赖的风险，长期使用的风险更高[106]。在老年人群中，荟萃分析发现催眠药物的风险通常大于其微小的益处，因为老年人对副作用（包括白天疲劳、认知障碍和跌倒风险增加）更为敏感[107]。
大约十分之八的人在服用睡眠药物后的第二天会经历宿醉效应，常见的副作用包括便秘、肌肉无力、意识模糊、白天嗜睡和异态睡眠（梦游或睡眠进食）[108]。最佳治疗方案是在最短的治疗时间内使用最低的有效剂量[109]。
对老年人来说，更安全的替代方案可能包括低剂量多塞平 (doxepin)、褪黑素受体激动剂和食欲素受体拮抗剂[110]。抗组胺药、双重食欲素受体拮抗剂和褪黑素受体激动剂在停药后出现反跳性失眠和戒断症状的风险似乎最低[111]。
褪黑素补充剂在短期使用中表现出相对良好的安全性[112]。最常见的副作用包括嗜睡、头痛、生动的梦境和噩梦、白天嗜睡、头晕、虚弱和意识模糊[113][114]。对于大多数人来说，短期使用褪黑素补充剂似乎是安全的，并且在以适当的低剂量给予所需的最短持续时间时，褪黑素通常是安全且耐受性良好的[115]。
然而，存在一些重要的注意事项。褪黑素产品未获得美国食品药品监督管理局（FDA）的批准，并且由于监管有限，产品可能包含未在标签上列出的成分或剂量不准确[116]。较高剂量并不一定会增加有效性，反而可能与副作用增加有关[117]。随着年龄的增长，人体自然产生的褪黑素会减少，这可能使得褪黑素补充对老年人更为重要，但建议在咨询医疗保健提供者后使用[118]。
甘氨酸（Glycine）是一种半必需氨基酸，作为抑制性神经递质发挥作用。研究表明，睡前服用 3 克甘氨酸可显著改善睡眠质量，缩短入睡潜伏期，并减少白天嗜睡。其主要机制似乎是通过外周血管扩张降低核心体温，这是入睡的生理信号[119][120]。与催眠药物不同，甘氨酸在改善睡眠的同时，不会改变睡眠结构或引起宿醉效应。
镁（Magnesium）是一种必需矿物质，可调节副交感神经系统并作为 NMDA 受体拮抗剂。人体试验表明，补充镁（特别是生物利用度高的形式，如双甘氨酸镁或 L-苏糖酸镁）可改善主观睡眠质量，缩短入睡潜伏期，并增加慢波（深度）睡眠的比例，且不会导致第二天昏昏沉沉。它对于纠正与年龄相关的睡眠碎片化或饮食缺乏尤为有益。
睡眠优化干预措施普遍容易获得，且所需成本极低：
根据现有证据，为了延长寿命，睡眠优化应侧重于：
优先考虑睡眠规律性：保持一致的作息时间（包括周末），因为规律性可能比单纯的睡眠时长更能预测健康结果[9:5][63:1]
优化睡眠质量：专注于获得具有充足深度睡眠和 REM（快速眼动）阶段的恢复性睡眠，而不仅仅是躺在床上的总时间
保持昼夜节律一致：白天多接触明亮光线；睡前 2-3 小时避免接触明亮的蓝光；保持与个人睡眠类型（chronotype）相符的一致作息[87:1][88:1][91:1]
考虑多组分干预措施：对于慢性睡眠问题，应将睡眠卫生与认知行为疗法相结合，而不是依赖单一组分的干预措施[82:1][86:1]
老年人：睡眠结构会随着年龄的增长自然发生变化，包括深度睡眠减少和夜间觉醒增加[48:1][52:1]。然而，这些变化在健康的老年人中并不一定意味着病理状态[51:1]。重点应放在睡眠质量、规律性以及筛查与年龄相关的睡眠障碍（如睡眠呼吸暂停）上[97:1][98:1]。
倒班工人：工作时间与自然昼夜节律冲突的人面临更高的健康风险[42:1]。应对策略包括最大化睡眠机会、在工作期间接触明亮光线以及在睡眠期间保持黑暗。
个体睡眠类型（Chronotype）：“早起鸟”和“夜猫子”在受遗传影响的昼夜节律时间上存在真实的生物学差异[67:1][69:1]。强行改变与自然睡眠类型不符的作息会降低睡眠质量和健康结果[71:2]。在可能的情况下，应使睡眠时间表与个人的睡眠类型偏好保持一致。
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