今日導讀
一直以來，睡眠都被我們當成是生活中理所當然的事情。慢慢地，我們對睡眠變得越來越不重視了，周一到周五為了“苦錢”勤勤懇懇地上班，等到周末恨不得一覺睡到地老天荒，把失去的睡眠通通補回來。然而，對于我們長期缺覺的身體來說，周末補覺真的有用嗎？讓我們跟著 Daniel 老師一起進入今天的新聞。
新聞原文
Weekend 'catch-up sleep' is a lie
The negative health effects of skimping on sleep during the week can't be reversed by marathon weekend sleep sessions, according to a sobering new study.
Despite complete freedom to sleep in and nap during a weekend recovery period, participants in a sleep laboratory who were limited to five hours of sleep on weekdays gained nearly three pounds over two weeks and experienced metabolic disruption that would increase their risk for diabetes over the long term. While weekend recovery sleep had some benefits after a single week of insufficient sleep, those gains were wiped out when people plunged right back into their same sleep-deprived schedule the next Monday.
"If there are benefits of catch-up sleep, they're gone when you go back to your routine. It's very short-lived." said Kenneth Wright, director of the sleep and chronobiology laboratory at the University of Colorado at Boulder, who oversaw the work.
Wright said that the study suggests people should prioritize sleep—cutting out the optional "sleep stealers" such as watching television shows or spending time on electronic devices. Even when people don't have a choice about losing sleep due to child-care responsibilities or job schedules, they should think about prioritizing sleep in the same way they would a healthy diet or exercise.
帶著問題看翻譯
為什么說周末“補覺”是一個謊言？
“right” 在文中有什么特殊含義？
文末研究人員關于睡眠的具體建議有哪些？
新聞正文【譯】
Weekend 'catch-upsleep' is a lie
周末“補覺”是一個謊言
The negative health effects of skimping on sleep during the week can't be reversed by marathon weekend sleep sessions, according to a soberingnew study.
一項發人深省的新研究表明，周末馬拉松式的“補覺”并不能扭轉工作日睡眠不足對健康的負面影響。
Despite complete freedom to sleep in and nap during a weekend recovery period, participants in a sleep laboratory who were limited to five hours of sleep on weekdays gained nearly three pounds over two weeks and experienced metabolic disruption that would increase their risk for diabetes over the long term. While weekend recovery sleep had some benefits after a single week of insufficient sleep, those gains were wiped out when people plunged right back into their same sleep-deprived schedule the next Monday.
在一間睡眠實驗室中，一群實驗參與者在工作日的睡眠時間被限制在五小時之內，而盡管他們在周末的恢復期內，可以完全自由地睡懶覺和打盹，他們的體重還是在兩周的時間里增加了近三磅。同時，他們還出現了代謝紊亂的情況，從長遠來看，這會增加他們患糖尿病的風險。雖然周末的恢復性睡眠對于僅持續一周的休息不足有一定的好處，但當人們在接下來的周一又重新回到那個睡眠不足的作息之后，這些好處就完全消失了。
"If there are benefits of catch-up sleep, they're gone when you go back to your routine. It's very short-lived." said Kenneth Wright, director of the sleep and chronobiology laboratory at the University of Colorado at Boulder, who oversaw the work.
科羅拉多大學博爾德分校的睡眠與時間生物學實驗室的主任肯尼斯·賴特主導了這項研究。他表示：“就算周末補覺有好處，當你回到日常（休息不足）的作息時，這些好處也會消失的。它們的效果非常短暫?！?/p>
Wright said that the study suggests people should prioritizesleep—cutting out the optional "sleep stealers" such as watching television shows or spending time on electronic devices. Even when people don't have a choice about losing sleep due to child-care responsibilities or job schedules, they should think about prioritizing sleep in the same way they would a healthy diet or exercise.
賴特說，這項研究建議人們應該把睡眠放在優先地位，并減少不必要的“睡眠小偷”式行為，比如看電視節目或者花時間在電子設備上。即使人們因為照顧孩子的責任或工作安排而不得不犧牲睡眠的時候，他們也應該像對待健康飲食或體育鍛煉一樣，優先考慮睡眠。
重點詞匯
個人筆記
擴展閱讀
在這里跟大家分享一下【睡眠十律】，如下所示：
1.體溫下降期間易發困
睡前一個小時泡熱水澡可以助眠，不僅因為洗澡使人放松，更重要的是洗澡使人體的溫度升高，之后體溫持續下降到正常范圍，這個過程會讓人產生困意。
2.通過限制睡眠來治療失眠
失眠患者總是努力去補眠，卻收效甚微。而醫生叮囑失眠患者每天只能在床上躺 6 小時，其他時間遠離臥室，保持清醒。此法可以讓失眠患者調節睡眠時間，使其逐漸集中在正確的睡眠時間內入睡。
3.利用打盹來補充精力
夜晚睡眠不足人士，可以通過白天的打盹來補充睡眠，每天最佳打盹時間是下午 2-5點，每次打盹半小時左右，但要注意早上 8-12 點和晚上 6-8 點必須保持清醒。
4.解決打鼾問題
許多人都會受到鼾聲困擾，年齡越大，鼻鼾對自身健康的威脅就越大。口腔鼻腔在睡著的時候肌肉放松，氣流通過時易產生噪音，去醫院進行檢查并積極治療是最好的做法，醫生可以為打鼾患者制作止鼾牙套或在口腔貼藥物減少打鼾現象。
5.睡眠干擾者——咖啡和酒
咖啡中的咖啡因會讓人提神難以入睡這是眾所周知，它讓深度睡眠時間減少，輕度睡眠增多，無法充分休息。而在一般人觀念上，酒精可以催眠，喝了酒會昏昏欲睡，其實酒后睡覺也會讓深度睡眠時間減少，還會增加半夜醒來的次數，導致睡眠障礙。
6.日光讓人清醒
眼球內部細胞在感受到太陽光后會抑制體內褪黑素的合成，而褪黑素是會讓人產生困意的。想要睡得更好，記得把窗簾關得嚴實一些。
7.食物影響睡眠
你所吃的食物跟你的睡眠質量有關，碳水化合物類的食物會增加睡意，促進睡眠；而蛋白質類的食物有助于保持警醒。午餐吃蛋白質類的食物使下午更精神，而晚餐吃碳水化合物類的食物就會有助于睡眠，不過最好在就寢前 4 個小時進食。
8.重置生物鐘與克服時差
人體內有食物鐘，在饑餓 16 個小時之后，食物鐘才會激活來控制睡眠。在你跨時區旅行或出差時想要消除時差，可以先禁食 16 小時，當你到達目的地之后，在第一個正常的就餐時間進食，能快速調整生物鐘與當地時區一致。
9.可以通過放松和鍛煉來快速入睡
壓力會影響人的睡眠質量。通過肌肉放松的方式，可以顯著減輕壓力。
10.自然療法
衣草和纈草泡茶，選擇一張健康舒適的床具，模擬怡然舒適的自然環境，能夠有效幫助人們快速入睡，提高睡眠質量。
