研究：熬夜后补觉有用吗？
昨天的文章推送后，有小伙伴问了「晚上不睡觉，白天补觉有用吗」，今天我们就来看一看吧。
无注释原文：
Can You Really Catch Up on Lost Sleep? Here's What the Science Says
TIME
March 4, 2019
Experts have long said that you can’t make up for lost sleep by snoozing more on your days off. But in 2018, a study published in the Journal of Sleep Research called that conclusion into question, suggesting that sleeping in on days off could cancel out at least some of the health risks associated with work-week sleep deprivation, including the threat of early death.
But a study recently published in Current Biology echoes previous convictions. It says extra weekend rest is not enough to make up for sleep lost during the week, and concludes that the “benefits of weekend recovery sleep are transient.”
Can you catch up on lost sleep? Here’s what the science says.
Losing even an hour puts you in sleep debt
Many people think of sleep like a bank account: Withdraw an hour on Monday, then deposit an extra one on Saturday to break even. But the equation is more complicated than that, says Dr. Cathy Goldstein, an associate professor of neurology at the University of Michigan Sleep Disorders Center. “You might be getting some alertness benefits by sleeping longer on the weekends, but as far as truly making up for the lost sleep during the week, you really can’t make up for it hour by hour,” she says.
Research has suggested that a person would actually need four days of adequate rest to make up for even one hour of sleep debt. Since many people get less sleep than they need just about every weeknight, Goldstein says it’s almost mathematically impossible to close that gap over only two weekend nights. “The sleep debt is just accumulating over time,” she says.
Your circadian clock is more sensitive than you think
Pulling an occasional all-nighter or extra-early morning may not seem like a big deal. But Goldstein says fatigue isn’t the only consequence of an erratic sleep schedule; it also disrupts your circadian clock, an internal system that regulates hormone levels to promote sleep at night and alertness during the day.
Your circadian clock naturally starts secreting sleep-promoting melatonin around 9 p.m., and levels stay elevated throughout the night before dropping off in the morning, according to the National Sleep Foundation. Light exposure influences circadian rhythms somewhat — which is why you may have trouble sleeping after using screens at night — but if you maintain stable sleep and wake times, your internal clock should be similarly reliable, Goldstein says.
When you start tinkering with your sleep times, even by a little bit, you may see consequences. A few late nights in a row can move your circadian clock later, which will make your body want to be awake late at night, Goldstein says. Similarly, a string of early mornings can have you rising at the crack of dawn naturally. If you’ve ever struggled to sleep on Sunday after late nights on Friday and Saturday, circadian shifts may be why, Goldstein says.
Also, “there are health risks to any degree of circadian disruption,” Goldstein says. The effects have been best documented among night shift workers, whose non-traditional schedules are associated with cancer, cognitive decline and early death. But circadian rhythm shifts can affect your health no matter what your schedule is, research suggests. The new Current Biology study found that sleep-deprived people snacked more after dinner and experienced negative metabolic changes compared to people who got enough sleep for 10 days in a row, and those changes could not be fully corrected through weekend sleep. Other research has also linked losing just an hour of sleep to eating about 200 extra calories the next day.
Fatigue can also worsen productivity, work or school performance and workouts the next day, creating a ripple effect that can’t be easily corrected by hitting snooze on Sunday, Goldstein says.
Napping is better than sleeping in
If you’re exhausted by the time Saturday arrives, Goldstein says you should opt for a midday nap rather than a marathon overnight sleep. “The light exposure in the morning right after your sleep period is what we think is most important for keeping those regular biological rhythms going,” Goldstein says. “If you do need to log some extra hours, a midday nap might be better.” Previous research has also linked naps to better, memory focus and creativity. The National Sleep Foundation says that just 20 minutes of napping is enough to leave you feeling refreshed, as long as you don’t nap too close to bedtime.
Preserving your circadian rhythms by keeping stable wake times on the weekend and limiting nighttime light exposure may also improve your sleep quality during the week, Goldstein says.
The ultimate goal, of course, is to get enough sleep during the week that you don’t need to catch up on weekends. It’s a goal worth pursuing, Goldstein says. Even the busiest person should spare the time to sleep a little more each weeknight, since the payoff is worth it. “If you spend that extra time sleeping during the week, which is going to add up really dramatically, you’re going to save time because you’re going to perform more highly,” Goldstein says.
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注：中文文本为机器翻译仅供参考，并非一一对应
含注释全文：
Can You Really Catch Up on Lost Sleep? Here's What the Science Says
TIME
March 4, 2019
Experts have long said that you can’t make up for lost sleep by snoozing more on your days off. But in 2018, a study published in the Journal of Sleep Research called that conclusion into question, suggesting that sleeping in on days off could cancel out at least some of the health risks associated with work-week sleep deprivation, including the threat of early death.
专家们早就说过，你不能通过在休息日多睡一会儿来弥补失去的睡眠。但2018年，发表在《睡眠研究杂志》（The Journal of Sleep Research）上的一项研究对这一结论提出了质疑。该研究表明，在休息日睡懒觉至少可以抵消与工作时间睡眠不足相关的一些健康风险，包括早逝风险。
snooze
snooze /snuːz/ 表示“打盹，小睡”，英文解释为“to sleep lightly for a short while”举个🌰：
The dog's snoozing in front of the fire.
那只狗在炉火前打盹儿。
补充：
📍you snooze, you lose 表示“一但不留神就会被人抢先”，英文解释为“if you do not pay attention and do something quickly, someone else will do it instead of you”
call into question
表示“引起对…的怀疑，使怀疑”，英文解释为“to cause doubts about something”举个🌰：
His honesty has never been called into question.
他的诚实从未受到过怀疑。
cancel sth out
表示“抵消；对消”，英文解释为“to remove the effect of one thing by doing another thing that has the opposite effect”举个🌰：This month's pay cheque will cancel out his debt, but it won't give him any extra money. 这个月的工资支票将抵消他的债务，可那样他就一点钱都不剩了。
sleep deprivation
表示“睡眠剥夺，睡眠不足”，英文解释为“the condition of not having had enough sleep or of being prevented from having enough sleep, especially for several days or more:”
work-week
workweek/work week/working week 1）表示“一周的工作时间；工作周；一周中上班的日子”，英文解释为“the days or hours that a person spends working during one week；the time when most people are working during a week, usually from Monday to Friday”如：a 40-hour working week 工作时间为40小时的工作周。
But a study recently published in Current Biology echoes previous convictions. It says extra weekend rest is not enough to make up for sleep lost during the week, and concludes that the “benefits of weekend recovery sleep are transient.”
但是最近发表在《当代生物学》（Current Biology）上的一项研究呼应了以前的观点。研究称额外的周末休息不足以弥补一周内失去的睡眠，并得出结论认为“周末补觉的好处是短暂的。”
echo
表示“重复，附和；使产生似曾相识的感觉”，英文解释为“If you echo someone's words, you repeat them or express agreement with their attitude or opinion.”举个🌰：
Their views often echo each other.
他们的见解常常彼此附和。
conviction
1）表示“坚定的看法；坚定的信念；坚定的信仰”，英文解释为“a strong opinion or belief”如：a deep/strong/lifelong conviction 深深的/坚定的/终生的信仰。
2）表示“定罪，判罪”，英文解释为“the fact of officially being found to be guilty of a particular crime, or the act of officially finding someone guilty”举个🌰：
Since it was her first conviction for stealing, she was given a less severe sentence.
由于她是初次犯盗窃罪，对她的量刑不是很重。
🎬电影《玉子》（Okja）中的台词提到：I admire your conviction, Silver, 我敬佩你的决心。
transient
transient /ˈtræn.zi.ənt/ 表示“短暂的，转瞬即逝的；暂时的”，英文解释为“lasting for only a short time; temporary”举个🌰：
A glass of whisky has only a transient warming effect.
一杯威士忌只能使人暖和一会儿。
Can you catch up on lost sleep? Here’s what the science says.
失去的睡眠能补回来吗？以下是科学的说法。
Losing even an hour puts you in sleep debt 哪怕少睡一小时都会让你欠下睡眠债
Many people think of sleep like a bank account: Withdraw an hour on Monday, then deposit an extra one on Saturday to break even. But the equation is more complicated than that, says Dr. Cathy Goldstein, an associate professor of neurology at the University of Michigan Sleep Disorders Center. “You might be getting some alertness benefits by sleeping longer on the weekends, but as far as truly making up for the lost sleep during the week, you really can’t make up for it hour by hour,” she says.
许多人认为睡眠就像银行账户：周一取一小时，周六再存一小时，以达到收支平衡。但密歇根大学（University of Michigan）睡眠障碍中心神经学副教授凯茜·戈尔茨坦博士（Dr. Cathy Goldstein）说，实际平衡状态比这更复杂。“你可能会通过周末睡得更久来获得警觉性方面的好处，但就真正弥补一周中失去的睡眠而言，你真的无法一小时一小时地弥补，”她说。
withdraw
表示“抽回；取回；提取；撤回；撤离；退出；移回”，英文解释为“to take or move out or back, or to remove”举个🌰：
She had to withdraw from the competition because of a leg injury.
她因伤只好退出了比赛。
deposit
1）表示“（在银行或保险柜中）存放，存储（尤指钱款）”，英文解释为“to put something valuable, especially money, in a bank or safe (= strong box or cupboard with locks)”举个🌰：
There's a night safe outside the bank, so you can deposit money whenever you wish.
银行外面有夜间保险箱，你可以随时把钱存进去。
2）表示“留下；存放”，英文解释为“to leave something somewhere”举个🌰：
The flood waters fell, depositing mud over the whole area.
洪水退去后留下的淤泥覆盖了整个区域。
break even
表示“收支平衡；（尤指商业活动）不赚不赔”，英文解释为“to have no profit or loss at the end of a business activity”举个🌰：
After paying for our travel costs, we barely (= only just) broke even.
在付完旅行费用后我们刚好收支平衡。
neurology
neurology /njʊəˈrɒl.ə.dʒi/ 表示“神经学；神经病学”，英文解释为“the study of the structure and diseases of the brain and all the nerves in the body”
disorder
1）表示“混乱，凌乱，杂乱无章”，英文解释为“a state of untidiness or lack of organization”举个🌰：
he whole office was in a state of disorder.
整个办公室里凌乱不堪。
2）表示“失调，紊乱”，英文解释为“an illness of the mind or body”如：a blood disorder 血液失调。
Research has suggested that a person would actually need four days of adequate rest to make up for even one hour of sleep debt. Since many people get less sleep than they need just about every weeknight, Goldstein says it’s almost mathematically impossible to close that gap over only two weekend nights. “The sleep debt is just accumulating over time,” she says.
研究表明，一个人实际上需要四天的充分休息来弥补哪怕一小时的睡眠债务。戈尔茨坦说，由于许多人几乎每个工作日晚上的睡眠都少于他们需要的睡眠，从数学上讲，仅仅在两个周末晚上就弥补这一差距几乎是不可能的。“睡眠债务只是随着时间的推移而积累，”她说。
adequate
adequate /ˈæd.ə.kwət/ U 表示“足够的；合格的；合乎需要的”，英文解释为“enough or satisfactory for a particular purpose”举个🌰：
Have we got adequate food for 10 guests?
我们的食物够招待10位客人吗？
accumulate
表示“积累；积聚；积攒”，英文解释为“to collect a large number of things over a long period of time”举个🌰：
As people accumulate more wealth, they tend to spend a greater proportion of their incomes.
人们积累了更多财富后，他们的花费占收入的比重也往往会增加。
📍《经济学人》（The Economist）一篇讲述疫情期间房价上涨的文章中提到：Professionals who have carried on working from home but cut back on their spending have accumulated cash to splash. 那些改换成在家中继续工作但减少了开支的专业人士则积攒了可大笔支出的现金。
对比：
📍amass 表示“（尤指大量）积累，积聚”，英文解释为“to collect sth, especially in large quantities”举个🌰：
He amassed a fortune from delivering newspapers.
他靠送报纸积累了一笔财富。
📍rack up表示“大量获得（利润）；严重遭受（损失）；（体育中）多次赢得（比赛）”，英文解释为“If a business racks up profits, losses, or sales, it makes a lot of them. If a sportsman, sportswoman, or team racks up wins, they win a lot of games or races.”
Your circadian clock is more sensitive than you think 你的生物钟比你想象的要灵敏
Pulling an occasional all-nighter or extra-early morning may not seem like a big deal. But Goldstein says fatigue isn’t the only consequence of an erratic sleep schedule; it also disrupts your circadian clock, an internal system that regulates hormone levels to promote sleep at night and alertness during the day.
偶尔通宵学习或超早起床似乎没什么大不了的。但是戈尔茨坦说，疲劳并不是不规律作息的唯一后果；它还会扰乱你的生物钟。生物钟是一个调节激素水平以促进夜间睡眠和白天警觉性的内部系统。
circadian
circadian /sɜːˈkeɪ.di.ən/ 表示“（动植物的）昼夜的，约一日的，约24小时的（节律，周期）”，英文解释为“used to describe the processes in animals and plants that happen naturally during a 24-hour period”举个🌰：
Our circadian clock makes it difficult to sleep during the day.
昼夜生理时钟让我们很难在白天睡觉。
all-nighter
1）表示“通宵活动”，英文解释为“an event that lasts all night”
2）表示“（尤指考试前的）通宵学习”，英文解释为“a time when you spend all night studying, especially for an exam”举个🌰：
I pulled an all-nighter last night.
我昨天熬了个通宵学习。
fatigue
fatigue /fəˈtiːɡ/ 表示“疲劳；劳累”，英文解释为“a feeling of being extremely tired, usually because of hard work or exercise”，如：physical and mental fatigue 身体和精神的疲劳。
erratic
表示“不规则的；不确定的；不稳定的；不可靠的”，英文解释为“not happening at regular times; not following any plan or regular pattern; that you cannot rely on”举个🌰：
The electricity supply here is quite erratic.
这里的电力供应相当不稳定。
📺美剧《犯罪心理》（Criminal minds）第六季中的台词提到：He'll change his M.O., and that'll make him erratic. 他会改变作案方式 情绪会因此而不稳定。
类似的：
📍unpredictable：someone who is unpredictable tends to change their behaviour or ideas suddenly, so that you never know what they are going to do or think 反复无常的，捉摸不透的
hormone
hormone /ˈhɔːməʊn/ 表示“激素；荷尔蒙”，英文解释为“a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects”，如：growth hormones 生长激素。
Your circadian clock naturally starts secreting sleep-promoting melatonin around 9 p.m., and levels stay elevated throughout the night before dropping off in the morning, according to the National Sleep Foundation. Light exposure influences circadian rhythms somewhat — which is why you may have trouble sleeping after using screens at night — but if you maintain stable sleep and wake times, your internal clock should be similarly reliable, Goldstein says.
根据美国国家睡眠基金会的数据，你的生物钟在晚上9点左右自然开始分泌促进睡眠的褪黑激素，其水平在整个晚上保持升高，然后在早上下降。戈尔茨坦说，光照会在一定程度上影响昼夜节律——这就是为什么你晚上使用电子产品后可能会难以入睡——但是如果你保持稳定的睡眠和清醒时间，你的生物钟应该同样可靠。
secrete
secrete /sɪˈkriːt/ 表示“（动植物或其细胞）分泌”，英文解释为“(of animals or plants or their cells) to produce and release a liquid”举个🌰：
Saliva is a liquid secreted by glands in or near the mouth.
唾液是由嘴中或嘴部周围的腺体分泌的一种液体。
melatonin
melatonin /ˌmɛləˈtəʊnɪn/ 表示“褪黑素，降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）”，英文解释为“a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern”。
rhythm
rhythm /ˈrɪðəm/ 表示“（尤指自然界中的）规则变化，规律，节律”，英文解释为“a regular pattern of change, especially one that happens in nature”如：the rhythm of the seasons 四季的交替。
When you start tinkering with your sleep times, even by a little bit, you may see consequences. A few late nights in a row can move your circadian clock later, which will make your body want to be awake late at night, Goldstein says. Similarly, a string of early mornings can have you rising at the crack of dawn naturally. If you’ve ever struggled to sleep on Sunday after late nights on Friday and Saturday, circadian shifts may be why, Goldstein says.
当你开始不规律作息时，即使是一点点，你也可能会看到后果。戈尔茨坦说，连续几次熬夜会让你的生物钟推迟，这会让你的身体想在深夜醒来。同样，连续的早起会让你在黎明时分自然醒来。戈尔茨坦说，如果你曾经在周五和周六熬夜后在周日难以入睡，原因可能就是昼夜节律的变化。
tinker
表示“修补；改进；摆弄”，英文解释为“to make small changes to something, especially in an attempt to repair or improve it”举个🌰：
He spends every weekend tinkering (around) with his car.
他每个周末都在摆弄他的汽车。
in a row
in a row表示“接连地；连续地”，英文解释为“one after another without a break”举个🌰：
She's been voted Best Actress three years in a row.
她已经连续3年当选为最佳女演员。
📍straight表示“连续的，不间断的”，英文解释为“following one after another without an interruption”举个🌰：
They had been working for 16 hours straight.
他们已经一连工作了16个小时。
string
表示“一系列；一连串；一批”，英文解释为“a series of things or people that come closely one after another”如：a string of hits 接二连三的成功。
at the crack of dawn
表示“大清早，黎明，破晓时分”，英文解释为“very early in the morning, especially at the time when the sun first appears”举个🌰：
We'll have to leave at the crack of dawn.
我们天一亮就得动身。
Also, “there are health risks to any degree of circadian disruption,” Goldstein says. The effects have been best documented among night shift workers, whose non-traditional schedules are associated with cancer, cognitive decline and early death. But circadian rhythm shifts can affect your health no matter what your schedule is, research suggests. The new Current Biology study found that sleep-deprived people snacked more after dinner and experienced negative metabolic changes compared to people who got enough sleep for 10 days in a row, and those changes could not be fully corrected through weekend sleep. Other research has also linked losing just an hour of sleep to eating about 200 extra calories the next day.
此外，“任何程度的昼夜节律紊乱都有健康风险，”戈尔茨坦说。这种影响在夜班工人中得到了最充分的证明，他们的非常规作息安排与癌症、认知能力下降和早逝有关。但研究表明，无论你的作息安排是怎样的，昼夜节律变化都会影响你的健康。发表在《当代生物学》上的新研究发现，与连续10天睡眠充足的人相比，睡眠不足的人在晚餐后吃更多零食，并经历了负面的代谢变化，而这些变化无法通过周末睡眠觉完全弥补。其他研究也将仅仅少睡一个小时与第二天额外摄入约200卡路里联系起来。
night shift
表示“夜班”，英文解释为“a period in the night during which a particular group of people work”举个🌰：
People who work (on) the night shift are paid more.
上夜班的人薪酬高一些。
cognitive
表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：
As children grow older, their cognitive processes become sharper.
随着孩子们长大，他们的认知过程也变得越来越敏锐了。
snack
直接作动词，表示“（在正餐之间）吃零食，吃零嘴”，英文解释为“to eat small amounts of food between meals”举个🌰：
I've been snacking all day.
我吃了一天的零食。
metabolic
metabolic /ˌmɛtəˈbɒlɪk/ 表示“新陈代谢的”，英文解释为“Metabolic means relating to a person's or animal's metabolism.”举个🌰：
People who have inherited a low metabolic rate will gain weight.
因遗传而新陈代谢速度慢的人会发胖。
Fatigue can also worsen productivity, work or school performance and workouts the next day, creating a ripple effect that can’t be easily corrected by hitting snooze on Sunday, Goldstein says.
戈尔茨坦说，疲劳还会降低生产力、工作或学校表现以及第二天的锻炼，产生连锁反应，这不能通过周日打盹来轻易弥补。
ripple effect
表示“连锁反应”，英文解释为“a situation in which one event produces effects which spread and produce further effects”举个🌰：
The bank crash has had a ripple effect on the whole community.
银行的破产在整个社区引起了连锁反应。
Napping is better than sleeping in 打盹总比睡懒觉好
If you’re exhausted by the time Saturday arrives, Goldstein says you should opt for a midday nap rather than a marathon overnight sleep. “The light exposure in the morning right after your sleep period is what we think is most important for keeping those regular biological rhythms going,” Goldstein says. “If you do need to log some extra hours, a midday nap might be better.” Previous research has also linked naps to better, memory focus and creativity. The National Sleep Foundation says that just 20 minutes of napping is enough to leave you feeling refreshed, as long as you don’t nap too close to bedtime.
戈尔茨坦说，如果周六到来时你已经筋疲力尽，你应该选择中午小睡，而不是马拉松式的一整夜睡眠。戈尔茨坦说：“我们认为，在睡眠期结束后，早晨的光线照射对保持那些常规生物节律最重要。如果你确实需要多几个小时，中午小睡可能会更好。”先前的研究也将小睡与更好的、记忆集中和创造力联系起来。美国国家睡眠基金会表示，只要你不在正常睡眠时间前小睡太久，仅仅小睡20分钟就足以让你感觉精神焕发。
nap
可以作动词，也可以作名词，表示“（尤指日间的）打盹，小睡”，英文解释为“a short sleep, especially during the day”举个🌰：
Grandpa usually takes/has a nap after lunch.
爷爷通常在午饭后小睡片刻。
sleep in
表示“睡懒觉”，英文解释为“to sleep until later in the morning than you usually do”举个🌰：
I usually sleep in on Saturdays.
我通常星期六都要睡到很晚才起床。
exhausted
exhausted /ɪɡˈzɔː.stɪd/ 表示“极其疲惫的；精疲力竭的”，英文解释为“extremely tired”举个🌰：
Exhausted, they fell asleep.
他们精疲力尽，倒头就睡。
opt
表示“选择”，英文解释为“If you opt for something, or opt to do something, you choose it or decide to do it in preference to anything else.”举个🌰：
Depending on your circumstances you can opt for one method or the other.
根据自己的情况，你可以选择这种或那种方法。
Preserving your circadian rhythms by keeping stable wake times on the weekend and limiting nighttime light exposure may also improve your sleep quality during the week, Goldstein says.
戈尔茨坦说，通过在周末保持稳定的起床时间和限制夜间光线照射来保持你的昼夜节律也可能改善你一周的睡眠质量。
The ultimate goal, of course, is to get enough sleep during the week that you don’t need to catch up on weekends. It’s a goal worth pursuing, Goldstein says. Even the busiest person should spare the time to sleep a little more each weeknight, since the payoff is worth it. “If you spend that extra time sleeping during the week, which is going to add up really dramatically, you’re going to save time because you’re going to perform more highly,” Goldstein says.
当然，最终目标是在一周内获得足够的睡眠，而不需要在周末补觉。戈尔茨坦说，这是一个值得追求的目标。即使是最忙碌的人也应该在每个工作日晚上抽出时间多睡一会儿，因为回报是值得的。戈尔茨坦说：“如果你在工作日内花额外的时间睡觉，积少成多，你将节省更多时间，因为你一周的表现会更出色。”
- 今日盘点 -
·
snooze
call into question
cancel sth out
sleep deprivation
work-week
echo
conviction
transient
withdraw
deposit
break even
neurology
disorder
adequate
accumulate
circadian
all-nighter
fatigue
erratic
hormone
secrete
melatonin
rhythm
tinker
in a row
string
at the crack of dawn
night shift
cognitive
snack
metabolic
ripple effect
nap
sleep in
exhausted
opt
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LearnAndRecord
2015年2月8日
2022年7月24日
第2724天
每天持续行动学外语