以为“周末补觉”能续命？还是自求多福吧…... | Beware of your weekend lie-in
戳音频听本篇推送的英语全文哦 ☟☟☟
After a busy work week many adults find themselves craving a little extra shut-eye.
忙碌一周后，很多人都想在周末多睡一会儿。
However, a growing body of research indicates sleeping in on the weekends can cause what's known as "social jet lag", a condition with effects that mirror those of traditional jet lag: poorer health, worse mood, increased sleepiness and fatigue.
然而，越来越多的研究表明，周末睡懒觉可能导致”社交时差”。“社交时差”与真正的时差对身体产生的影响相似：健康状况下降、情绪不佳、嗜睡和容易疲惫。
Social jet lag occurs when the body's internal clock doesn't match up with a person's sleep schedule.
当身体生物钟与睡眠时间表不匹配的时候，就会出现"社交时差"。
When Michael Grandner, one of the leading researchers in the field, is asked how much sleep-in time the average person can get away with on the weekend before social jet lag becomes an issue, he said that sleeping in for two hours or fewer may not be a problem.
“社交时差”领域的一流研究员迈克尔·格兰纳认为，一般在周末睡两小时以内的懒觉不会导致“社交时差”。
"Our data suggest that if the midpoint of your sleep moves up by more than an hour, you may be at increased risk," the professor from University of Arizona told media.
这位亚利桑那大学的教授告诉媒体："我们的数据表明，如果你的睡眠中心点移动超过一个小时，你面临的风险就会增加。"
"So that would mean going to bed an hour later and waking up an hour later, or even going to bed two hours later and waking up at the same time."
"这意味着，晚睡晚起各一小时或晚睡两小时，而起床时间不变。"
More than a third of American adults don't get the recommended seven to eight hours of sleep every night.
超过三分之一的美国成年人的睡眠时间不足7-8个小时。
Sleep deprivation can decrease productivity during the day and lead to long-term health problems such as diabetes, obesity, and even heart disease.
睡眠不足会降低白天的工作效率，并导致长期的健康问题，如糖尿病、肥胖、甚至心脏病。
However there is increasing evidence that suggests having a consistent sleep schedule is just as important as getting enough hours of sleep.
然而，越来越多的证据表明，始终如一的睡眠时刻表与足够的睡眠一样重要。
"If you're pretty severely sleep deprived, some sleeping in may mitigate some of the damage," Grandner said. "But if you're less sleep deprived, the benefits may be outweighed by the schedule shift."
“如果你的睡眠严重不足，那么睡一会儿懒觉可能会减轻伤害，”格拉纳说。"但如果你的睡眠状况尚可，那么改变睡眠时刻表的弊大于利。”
A Northeastern Illinois University study looked specifically at how the social jet lag phenomenon affects students.
东北伊利诺伊大学则专门研究了“社交时差”对学生的影响。
Out of nearly 15,000 students, only four in 10 appeared to have body clocks that were naturally synchronized with their academic schedules.
在大约15,000名学生中，只有40%的学生的生物钟与课表自然同步。
The remaining 60 percent of students suffered from social jet lag of at least 30 minutes.
其余60%的学生至少要忍受30分钟的“社交时差”。
The problem is worst among natural "night owls" — those who would naturally wake up later than their schedules allow.
天生的“夜猫子”群体中，“社交时差”问题最严重，他们的起床时间晚于课表。
The majority of the students suffering from social jet lag advanced their activity on class days, meaning that they got up and starting doing things earlier.
大多数被“社交时差”折磨的学生在有课的时候，很早就起床开始干活，更加活跃。
A small subset, however, delayed their activity on class days.
然而，一小部分学生在有课的时候活跃度反而下降了。
The social jet lag was found to negatively impact academic performance and exam grades across the board.
“社交时差”对学业表现和考试成绩产生了全面的负面影响。
The negative impact was less severe in those who delayed activity.
对那些活跃度下降的人而言，“社交时差”的负面影响不那么严重。
A lead researcher on the study, Aaron Schirmer, said that the American school system tends to favor "morning larks" — those who naturally wake up earlier — as opposed to night owls.
这项研究的首席研究员Aaron Schirmer表示，美国的教学体系更有利于“早起鸟“（那些天生醒得更早的人），而不是“夜猫子”。
"The benefits to individuals and societies stemming from enhancing education by enabling individuals to take advantage of their own biological rhythms are surely substantial," he said.
他表示：“依据不同个体的生物周期性来促进教育，能够带给个人和社会大量好处。”
Previous research has shown that people whose body clocks are out of sync with their work and social schedules are more likely to be depressed, smoke cigarettes and drink alcohol.
已有的研究表明，生物钟与工作社交日程不同步的人更容易抑郁、抽烟和饮酒。
A 2017 study by the University of Arizona even found that each hour of social jet lag increased the likelihood of heart disease by 11 percent.
2017年，亚利桑那大学的研究甚至发现，每多一小时的“社交时差”，心脏病的发病几率就提高11%。
"It was particularly surprising that these effects were independent of how much sleep people got and any insomnia symptoms," lead author Sierra Forbush said.
该研究的第一作者Sierra Forbush称：“特别令人惊讶的是，这些影响与人们的睡眠时间长短和失眠症状无关。”
"These results indicate that sleep regularity, beyond sleep duration alone, plays a significant role in our health."
“这些研究表明，除了睡眠时间，睡眠规律性对我们的健康也非常重要。”
Source: Daily Mail
Editor: Zhang Xi
Intern: Zhong Wenxing
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