週末晚睡真的很糟糕嗎?
Is It Really So Bad to Sleep Late on the Weekends?
週末晚睡真的很糟糕嗎？
In a perfect world, we’d all get to bed on time, enjoy our full seven to nine hours of sleep, and wake up refreshed at the same time every morning. But while that may be the goal, I’m guessing most of us enjoy the extra shut-eye that a day off allows. So how bad is it to sleep in on the weekends?
在一個完美世界的構架裏，所有人都應該按時睡覺，7至9小時後，按時起牀，容光煥發。雖然這是我們的理想目標，但我想，絕大多數人都會在休息天晚睡。但週末晚睡真的很糟糕嗎？
It depends if you’re getting enough total sleep
取決於你的睡眠是否充足
“If you have to sleep in on the weekend, more than one hour more than you normally do, then that shows that you’re not getting enough sleep during the week,” says sleep scientist Amy Bender.
“如果你週末必須熬夜（比平常晚睡一小時以上），這就說明，你這周的睡眠並不充足，”睡眠科學家艾米·本德爾（Amy Bender）說道。
Many of us have wake times that differ by two hours or more between days off and work or school days, which suggests that our body clock is out of sync with the schedule we’re forced to live on. That phenomenon, sometimes called social jet lag, is hardest on teenagers and on anybody who is a natural night owl. (Many of us get better at waking up in the morning as we get older.)
休息天，大多數人都會比平常上班或上學晚醒2小時以上，這表明我們的生物鐘與我們被迫堅持的時間表不同步。這一現象有時被稱作社會時差。青少年和夜貓子對這一現象貫徹地十分徹底。（隨着年齡的增長，大多數人都會早起。）
There is some research to show that inconsistent sleep times may be worse for our bodies than getting less sleep but being consistent about it. If true, that would argue in favor of keeping our alarms set to the same time every morning. However, that research is “not necessarily conclusive,” Bender says, so she wouldn’t recommend purposely getting less sleep in the name of consistency. “I think more research needs to be done.”
有些研究表明，睡眠時間不一致對身體造成的傷害比睡眠不足但睡眠時間一致造成的傷害更大。如果真是這樣，設置每天早晨同一時間響鈴的做法會得到支持。然而，這一研究得出的“並不是必然結論，”本德爾說道，所以她並不建議爲了保證醒來時間一致而減少睡眠。“我認爲，還需開展更多研究。”
If you can’t manage to get to bed any earlier, naps can make up for lost sleep. Bender recommends two types, depending on the time you have and how much sleep you need:
如果你做不到早點上牀睡覺，日間打盹也可以補眠。本德爾推薦兩種類型，具體取決於可以睡多久，以及你需要的睡眠時長：
A 90-minute nap will let you get in a full sleep cycle, including REM sleep. For best results, don’t set an alarm. A 20-minute power nap can take the edge off any tiredness. Set an alarm for 30 minutes, which should give you a little time to settle down and relax before you shut your eyes.
小睡90分鐘可以讓你進入完整的睡眠週期，包括快速眼球運動睡眠。想收穫最佳打盹效果？不要設置鬧鐘。小睡20分鐘可以消除疲勞。設定鬧鈴30分鐘後響，這會讓你在入睡前靜下心。
