今日导读
一直以来，睡眠都被我们当成是生活中理所当然的事情。慢慢地，我们对睡眠变得越来越不重视了，周一到周五为了“苦钱”勤勤恳恳地上班，等到周末恨不得一觉睡到地老天荒，把失去的睡眠通通补回来。然而，对于我们长期缺觉的身体来说，周末补觉真的有用吗？让我们跟着 Daniel 老师一起进入今天的新闻。
新闻原文
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.
带着问题看翻译
为什么说周末“补觉”是一个谎言？
“right” 在文中有什么特殊含义？
文末研究人员关于睡眠的具体建议有哪些？
新闻正文【译】
Weekend 'catch-upsleep' is a lie
周末“补觉”是一个谎言
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.
一项发人深省的新研究表明，周末马拉松式的“补觉”并不能扭转工作日睡眠不足对健康的负面影响。
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.
在一间睡眠实验室中，一群实验参与者在工作日的睡眠时间被限制在五小时之内，而尽管他们在周末的恢复期内，可以完全自由地睡懒觉和打盹，他们的体重还是在两周的时间里增加了近三磅。同时，他们还出现了代谢紊乱的情况，从长远来看，这会增加他们患糖尿病的风险。虽然周末的恢复性睡眠对于仅持续一周的休息不足有一定的好处，但当人们在接下来的周一又重新回到那个睡眠不足的作息之后，这些好处就完全消失了。
"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.
科罗拉多大学博尔德分校的睡眠与时间生物学实验室的主任肯尼斯·赖特主导了这项研究。他表示：“就算周末补觉有好处，当你回到日常（休息不足）的作息时，这些好处也会消失的。它们的效果非常短暂。”
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.
赖特说，这项研究建议人们应该把睡眠放在优先地位，并减少不必要的“睡眠小偷”式行为，比如看电视节目或者花时间在电子设备上。即使人们因为照顾孩子的责任或工作安排而不得不牺牲睡眠的时候，他们也应该像对待健康饮食或体育锻炼一样，优先考虑睡眠。
重点词汇
个人笔记
扩展阅读
在这里跟大家分享一下【睡眠十律】，如下所示：
1.体温下降期间易发困
睡前一个小时泡热水澡可以助眠，不仅因为洗澡使人放松，更重要的是洗澡使人体的温度升高，之后体温持续下降到正常范围，这个过程会让人产生困意。
2.通过限制睡眠来治疗失眠
失眠患者总是努力去补眠，却收效甚微。而医生叮嘱失眠患者每天只能在床上躺 6 小时，其他时间远离卧室，保持清醒。此法可以让失眠患者调节睡眠时间，使其逐渐集中在正确的睡眠时间内入睡。
3.利用打盹来补充精力
夜晚睡眠不足人士，可以通过白天的打盹来补充睡眠，每天最佳打盹时间是下午 2-5点，每次打盹半小时左右，但要注意早上 8-12 点和晚上 6-8 点必须保持清醒。
4.解决打鼾问题
许多人都会受到鼾声困扰，年龄越大，鼻鼾对自身健康的威胁就越大。口腔鼻腔在睡着的时候肌肉放松，气流通过时易产生噪音，去医院进行检查并积极治疗是最好的做法，医生可以为打鼾患者制作止鼾牙套或在口腔贴药物减少打鼾现象。
5.睡眠干扰者——咖啡和酒
咖啡中的咖啡因会让人提神难以入睡这是众所周知，它让深度睡眠时间减少，轻度睡眠增多，无法充分休息。而在一般人观念上，酒精可以催眠，喝了酒会昏昏欲睡，其实酒后睡觉也会让深度睡眠时间减少，还会增加半夜醒来的次数，导致睡眠障碍。
6.日光让人清醒
眼球内部细胞在感受到太阳光后会抑制体内褪黑素的合成，而褪黑素是会让人产生困意的。想要睡得更好，记得把窗帘关得严实一些。
7.食物影响睡眠
你所吃的食物跟你的睡眠质量有关，碳水化合物类的食物会增加睡意，促进睡眠；而蛋白质类的食物有助于保持警醒。午餐吃蛋白质类的食物使下午更精神，而晚餐吃碳水化合物类的食物就会有助于睡眠，不过最好在就寝前 4 个小时进食。
8.重置生物钟与克服时差
人体内有食物钟，在饥饿 16 个小时之后，食物钟才会激活来控制睡眠。在你跨时区旅行或出差时想要消除时差，可以先禁食 16 小时，当你到达目的地之后，在第一个正常的就餐时间进食，能快速调整生物钟与当地时区一致。
9.可以通过放松和锻炼来快速入睡
压力会影响人的睡眠质量。通过肌肉放松的方式，可以显著减轻压力。
10.自然疗法
衣草和缬草泡茶，选择一张健康舒适的床具，模拟怡然舒适的自然环境，能够有效帮助人们快速入睡，提高睡眠质量。
