周末懶床有理了！

朝九晚五的上班，下班之后精疲力竭地回到家還要面對活蹦亂跳的孩子，接送他們?nèi)ジ鞣N培訓(xùn)班，給心力交瘁的你帶來希望的是周末。周末，可以約上好友出門浪，可以準(zhǔn)時看到?jīng)]品笑話，更重要的是在周末可以睡到自!然!醒!充足的睡眠對我們的健康和生活質(zhì)量至關(guān)重要。最近的一項研究表明，在周末多睡一會甚至可以讓你活得更長。

Torbojorn Akerstedt, a professor and director of the Stress Research Institute at Stockholm University, and co-author of the study which is published in in the Journal of Sleep Research told CNN that he was “quite surprised by what researchers found when they focused on that block of time.” Researchers set out to look at what happens when people have days off and decide to sleep more with those days off.

Torbojorn Akerstedt是斯德哥爾摩大學(xué)壓力研究所的教授和主任，也是發(fā)表在《睡眠研究》雜志上的這項研究的共同作者，他告訴美國有線電視新聞網(wǎng)，他對研究人員在關(guān)注這一段時間時發(fā)現(xiàn)的東西感到驚訝。“研究人員著手研究在休息日多睡一會兒能帶來怎么樣的變化。

To conduct the study, researchers looked at almost 44,000 people in Sweden and questioned them about their sleeping habits and followed up with them 13 years later. They found that people who slept about five hours or less a night, which included weekends, increased their mortality rate compared to those who slept for seven hours regularly. In addition, they found that participants who slept too much also had an increased mortality rate.

為了進行這項研究，研究人員調(diào)查了近44000名瑞典人的睡眠習(xí)慣，并且在13年后對他們進行了回訪。他們發(fā)現(xiàn)，與經(jīng)常睡7小時的人相比，每晚睡眠時間不超過5小時的人死亡率更高，而且，睡眠過多也會增加死亡率。

Now, when researchers took a look at those who slept less during the week and more on the weekend, they found that the mortality rate was almost the same as those who slept for seven hours regularly. This was only true for those who were under the age of 65. To add to the study, Michael Grander, director of the Sleep and Health Research Program and an assistant professor in the Department of Psychiatry in the University of Arizona College of Medicine – Tucson, told CNN: “Most people who are considered “short sleepers” are probably just shy of getting seven hours. They might sleep six hours or slightly less. They are the ones who can compensate with longer rest on the weekends, because there is not as much of a deficit. Sleep is something you need to replenish regularly if you don’t want to hurt your health. It’s a fundamental part of our biology, like breathing. It’s a requirement.”

現(xiàn)在，研究人員在調(diào)查那些周內(nèi)睡眠時間較短，而周末會補上一個好覺的人。他們發(fā)現(xiàn)死亡率幾乎和每天睡7小時的人相同。不過，這個現(xiàn)象只適用于65歲以下的人。大多數(shù)所謂的睡眠不足的人，可能平日里只能睡到6小時或者更短，這類人需要在周末或者其它不會被打擾的日子里多睡一會。如果不想傷害自己的健康，那么人們需要給自己更多的時間補充睡眠。

So you’re probably wondering what this means for you. In the past, sleep experts have advised against trying to catch up on sleep on the weekends, reported Men’s Health. Sleep scientist Matthew Walker spoke to NPR well before this study was conducted and he explained to them that sleep is not like a bank, “You can’t accumulate a debt and pay it off at a later point in time. If I were to deprive you of sleep an entire night, and then in a subsequent night give you all the sleep you want, you never get back all that you’ve lost.” But this recent study can now change that way of thinking. Authors from the study explain that the results imply that short sleep during the week is not a risk factor of mortality if you combine it with medium or long periods of sleeping on the weekend, reported Men’s Health.

在過去，睡眠專家的建議是，不要在周末補覺，他們給出的解釋是，睡眠不是銀行，欠下的睡眠時間是補不回來的。但是現(xiàn)在這項研究能夠反駁這種說法，如果周末可以有足夠的睡眠時間，那么周內(nèi)偶爾的睡不夠是不會對健康造成嚴(yán)重影響的。

According to a study published on PubMed, consuming caffeine up to six hours before bed can disrupt your sleep. For the study, participants were given 400 mg of caffeine either at 0, 3 or 6 hours prior to their bedtime. Researchers used a sleep monitor to keep track of sleep disturbances. Results showed that a moderate dose of caffeine 3 or 6 hours before bedtime had significant sleep disturbances compared to the placebo group.

根絕PubMed上的一項研究，睡前六小時攝入咖啡因會擾亂你的睡眠，研究人員在睡前3小時和6小時分別給受試者攝入400mg的咖啡因。并且用睡眠監(jiān)測器來跟蹤受試者的睡眠。結(jié)果顯示，與安慰劑組相比，在睡前3或6小時攝入咖啡因會造成明顯的睡眠障礙。

Nighttime melatonin plays an essential role in the body’s circadian rhythm. If you are unfamiliar with what the circadian rhythm is, in basic terms, it’s the body’s internal clock. With that said, a study was published on PubMed that wanted to see if ethanol (alcohol) has the ability to inhibit nocturnal melatonin. So researchers administered an ethanol dose of 0.34g/kg orally at 6pm, 8pm and 10pm for group A. For group B and C, the dose was increased to 0.52g/kg but ethanol was substituted with water. Researchers found that when they increased the ethanol dose, it inhibited nocturnal melatonin by 20% where the lower dose did not show any effect.

影響人體生物鐘的物質(zhì)是褪黑素，褪黑素會促進我們?nèi)胨Ｓ醒芯肯胍骄烤凭欠駮谝归g抑制褪黑素的分泌。因此，研究人員在下午6點、晚上8點和10點給受試者喂服不同劑量的酒精。研究人員發(fā)現(xiàn)，較低劑量的酒精不會對睡眠造成影響，而劑量變大會使褪黑素在夜間的分泌被抑制20%。