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Is It Really So Bad to Sleep Late on the Weekends?
周末晚睡真的很糟糕吗？
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?
在一个完美世界的构架里，所有人都应该按时睡觉，7至9小时后，按时起床，容光焕发。虽然这是我们的理想目标，但我想，绝大多数人都会在休息天晚睡。但周末晚睡真的很糟糕吗？
It depends if you’re getting enough total sleep
取决于你的睡眠是否充足
“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.
“如果你周末必须熬夜（比平常晚睡一小时以上），这就说明，你这周的睡眠并不充足，”睡眠科学家艾米·本德尔（Amy Bender）说道。
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，大多数人都会比平常上班或上学晚醒2小时以上，这表明我们的生物钟与我们被迫坚持的时间表不同步。这一现象有时被称作社会时差。青少年和夜猫子对这一现象贯彻地十分彻底。（随着年龄的增长，大多数人都会早起。）
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，睡眠时间不一致对身体造成的伤害比睡眠不足但睡眠时间一致造成的伤害更大。如果真是这样，设置每天早晨同一时间响铃的做法会得到支持。然而，这一研究得出的“并不是必然结论，”本德尔说道，所以她并不建议为了保证醒来时间一致而减少睡眠。“我认为，还需开展更多研究。”
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:
如果你做不到早点上床睡觉，日间打盹也可以补眠。本德尔推荐两种类型，具体取决于可以睡多久，以及你需要的睡眠时长：
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分钟可以让你进入完整的睡眠周期，包括快速眼球运动睡眠。想收获最佳打盹效果？不要设置闹钟。小睡20分钟可以消除疲劳。设定闹铃30分钟后响，这会让你在入睡前静下心。
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