Thirteen research fields

THREAD 02 OF 13 · Rhythm & Movement

Sleep & Circadian Health

睡眠与昼夜节律

Connects sleep duration, regularity, timing, recovery, measurement quality, and circadian context in one living field.

把睡眠时长、规律性、时间、恢复感、测量质量与昼夜节律放进同一持续更新的领域。

Living evidence field 持续更新领域 Direct observation · 可直接记录 Field edition 1.0 Updated 2026-08-31

Latest frontier · 最新前沿

Field edition 1.0 · As of

The frontier has moved from how long we sleep to how stable—and how measured—sleep really is.

前沿问题正从“睡了多久”转向“节律有多稳定，以及我们究竟如何测量睡眠”。

Recent device-based cohorts add weight to sleep regularity as a population-level signal. New measurement work also shows that questionnaires, diaries, and wearables do not capture exactly the same construct.

近期设备测量队列进一步支持睡眠规律性是一项值得关注的人群信号；新的测量研究同时提醒我们，问卷、日记与穿戴设备记录的并不是完全相同的东西。

01

Consistent observational signal 一致的观察性信号

Sleep regularity and major adverse cardiovascular events: a device-based prospective study in 72,269 UK adults

Device-based prospective cohort · 72,269 adults设备测量前瞻性队列 · 72,269 名成人

A second large device-based cohort links irregular sleep timing with later cardiovascular events, extending the regularity question beyond mortality.

另一项大型设备测量队列把不规律睡眠与后续心血管事件联系起来，使规律性问题从死亡结局延伸到了心血管事件。

Open primary record ↗
02

Cross-outcome replication 跨结局重复信号

Association of sleep regularity with incident depression and anxiety: a prospective cohort study

Prospective cohort · 79,666 adults前瞻性队列 · 79,666 名成人

Regularity is now being examined across mental as well as cardiometabolic outcomes, but the evidence remains observational rather than causal.

规律性正在心理健康与心血管代谢结局中被同时检验，但目前仍是观察性关联，不能直接解释为因果。

Open primary record ↗
03

Measurement frontier 测量前沿

How Does the Sleep Regularity Questionnaire Relate to Wearable- and Diary-Derived Sleep Regularity?

Small validation study · wearable n=31; diary n=52小型验证研究 · 穿戴设备 n=31；日记 n=52

Subjective regularity, diary timing, and wearable-derived regularity overlap only partly. Future personal evidence should preserve the measurement source instead of merging them into one score.

主观规律性、日记时间与穿戴设备规律性只有部分重叠。未来的个人证据应保留测量来源，而不是把它们合并成一个分数。

Open primary record ↗

Field scope · 领域范围

What this field watches.

  • 01
    Sleep regularity and timing睡眠规律性与时间
  • 02
    Duration, quality, and next-day recovery时长、质量与次日恢复
  • 03
    Wearables, measurement error, and sleep stages穿戴设备、测量误差与睡眠分期

Evidence map · 证据地图

Three questions. Three evidence postures.

三个问题，三种证据位置。

Every note now uses the same evidence anatomy: question, evidence posture, study and population, daily meaning, App-observable signals, limitations, and original sources.

01 · Weekend driftEvidence posture · 证据性质Contextual observational signal语境性观察信号
Research question · 研究问题

Does weekend catch-up sleep offset the longer-term risks associated with short or irregular weekday sleep?

周末补觉能否抵消工作日短睡或不规律睡眠带来的长期风险？

Study design · 研究设计
Device-measured prospective cohort with approximately eight years of follow-up.设备测量的前瞻性队列，平均随访约八年。
Population · 适用人群
UK Biobank adults: 73,513 in the mortality analysis and 70,518 in the cardiovascular-incidence analysis.英国生物银行成人：死亡分析 73,513 人，心血管发病分析 70,518 人。
Daily meaning · 日常意义
Treat weekend timing and duration shifts as clues about the preceding schedule. The study did not show that device-measured weekend catch-up sleep was independently protective or harmful for the reported outcomes.把周末时间与时长偏移视为前一周作息的线索。该研究并未显示设备测量的周末补觉对所报告结局具有独立保护或伤害作用。
Limits · 局限
This is observational evidence from a healthier volunteer cohort, based on a single week of device measurement. Mortality and cardiovascular events do not describe next-day function or prove causality.这是来自相对健康志愿者队列的观察性证据，设备测量仅覆盖一周；死亡和心血管事件不能代表次日功能，也不能证明因果。
Observable in App · App 可观察信号
  • Workday and free-day before-sleep times工作日与休息日的睡前记录时间
  • Workday and free-day wake times工作日与休息日的醒来记录时间
  • Recorded sleep-window difference记录睡眠窗口差异
  • Morning recovery and schedule context晨间恢复感与作息语境
Original sources · 原始来源
Read the full evidence note →
02 · Sleep regularityEvidence posture · 证据性质Consistent observational signal一致的观察性信号
Research question · 研究问题

Does the consistency of sleep timing carry health information beyond average sleep duration?

睡眠时间的一致性是否能提供超出平均睡眠时长的健康信息？

Study design · 研究设计
Device-based prospective cohort with up to 7.8 years of mortality follow-up.设备测量前瞻性队列，死亡结局最长随访 7.8 年。
Population · 适用人群
60,977 UK Biobank adults with more than ten million hours of accelerometer data.60,977 名英国生物银行成人，累计超过一千万小时加速度计数据。
Daily meaning · 日常意义
A seven-day record should keep timing consistency beside duration. One unusually good or bad night carries less context than the pattern across several days.七日记录应把时间规律性与时长并列观察；与跨日模式相比，单个特别好或特别差的夜晚所提供的语境更少。
Limits · 局限
The cohort is observational, wrist accelerometry estimates sleep rather than measuring it directly, and UK Biobank participants are not representative of every population. Association is not causation.该队列属于观察性研究，腕部加速度计是估计而非直接测量睡眠，英国生物银行参与者也不能代表所有人群；关联不等于因果。
Observable in App · App 可观察信号
  • Variation in before-sleep entry time睡前记录时间的波动
  • Variation in wake entry time醒来记录时间的波动
  • Recorded sleep window记录睡眠窗口
  • Morning mood and recovery晨间情绪与恢复感
Original sources · 原始来源
Read the full evidence note →
03 · Sleep durationEvidence posture · 证据性质Established observational association较稳定的观察性关联
Research question · 研究问题

Why do prospective cohort studies often show higher risk at both short and long reported sleep durations?

为什么前瞻性队列研究常在较短与较长的自报睡眠时长两端都观察到更高风险？

Study design · 研究设计
Systematic review and dose-response meta-analysis of prospective cohort studies.前瞻性队列研究的系统综述与剂量反应荟萃分析。
Population · 适用人群
Adults represented across the prospective cohorts included in the review.系统综述所纳入多个前瞻性队列中的成人。
Daily meaning · 日常意义
Duration belongs in the weekly pattern, but the population curve cannot prescribe one perfect number for an individual or interpret one isolated night.时长应进入每周模式，但人群曲线不能为个人开出一个“完美数字”，也不能解释单独一个晚上。
Limits · 局限
Most included studies relied on self-reported sleep, residual confounding remains possible, and long sleep may reflect underlying illness or recovery. The curve does not establish causality.多数纳入研究依赖自报睡眠，仍可能存在残余混杂；较长睡眠也可能反映潜在疾病或恢复过程。该曲线不能确立因果。
Observable in App · App 可观察信号
  • Recorded sleep window across seven days七天记录睡眠窗口
  • Wake-time consistency醒来时间一致性
  • Morning recovery晨间恢复感
  • Alcohol, late-meal, exercise, and mood context饮酒、晚餐、运动与情绪语境
Original sources · 原始来源
Read the full evidence note →
Current evidence notes

3 traceable notes

Evidence can belong to one primary thread and several connected threads. The thirteen fields organise discovery without breaking health into isolated silos.

Website ↔ App · 七日观察

Seven days, six signals, one honest baseline.

七天、六个信号，建立一条诚实的睡眠基线。

The goal is not to optimise sleep in a week. It is to separate timing, recorded sleep window, recovery, context, and device estimates before drawing a conclusion.

目标不是在一周内“优化睡眠”，而是在下结论前，把时间、记录睡眠窗口、恢复感、生活语境与设备估计分开观察。

Start the Sleep 7-Day View
  1. 01
    Before-sleep entry睡前记录

    Use the timestamp as a repeatable bedtime proxy, not as measured sleep onset.

    把时间戳作为可重复的睡前时间代理，不把它当作真实入睡时刻。

  2. 02
    Wake entry醒来记录

    Watch how stable wake time is across workdays and free days.

    观察工作日与休息日的起床时间是否稳定。

  3. 03
    Recorded sleep window记录睡眠窗口

    Derive the interval between the two entries while keeping it distinct from physiological sleep duration.

    由两次记录推算时间窗口，同时与生理意义上的真实睡眠时长保持区分。

  4. 04
    Morning mood and recovery晨间情绪与恢复感

    Add a brief mood choice or note so duration is not interpreted without next-day experience.

    加入简短情绪选择或备注，避免脱离次日体验解读时长。

  5. 05
    Same-day context同日生活语境

    Keep late meals, alcohol, exercise, and an unusual stress note beside the sleep record.

    把晚餐、饮酒、运动及异常压力备注与睡眠记录放在同一天查看。

  6. 06
    Optional device estimate可选设备估计

    If imported or available, keep the device estimate labelled separately from self-recorded times.

    如已导入或可用，应将设备估计与自行记录的时间分开标注。

Day 07 · Pattern review

At day seven, compare regularity, workday–free-day drift, the recorded window, and morning recovery. Look for repeated combinations before judging any single night.

第七天回看规律性、工作日与休息日偏移、记录睡眠窗口和晨间恢复感；先寻找重复出现的组合，再评价任何一个晚上。