鑽石舞台

昨天的文章推送後，有小夥伴問了「晚上不睡覺，白天補覺有用嗎」，今天我們就來看一看吧。

無注釋原文：

Can You Really Catch Up on Lost Sleep? Here's What the Science Says

TIME

March 4, 2019

Experts have long said that you can’t make up for lost sleep by snoozing more on your days off. But in 2018, a study published in the Journal of Sleep Research called that conclusion into question, suggesting that sleeping in on days off could cancel out at least some of the health risks associated with work-week sleep deprivation, including the threat of early death.

But a study recently published in Current Biology echoes previous convictions. It says extra weekend rest is not enough to make up for sleep lost during the week, and concludes that the 「benefits of weekend recovery sleep are transient.」

Can you catch up on lost sleep? Here’s what the science says.

Losing even an hour puts you in sleep debt

Many people think of sleep like a bank account: Withdraw an hour on Monday, then deposit an extra one on Saturday to break even. But the equation is more complicated than that, says Dr. Cathy Goldstein, an associate professor of neurology at the the University of Michigan Sleep Disorders Center. 「You might be getting some alertness benefits by sleeping longer on the weekends, but as far as truly making up for the lost sleep during the week, you really can’t make up for it hour by hour,」 she says.

Research has suggested that a person would actually need four days of adequate rest to make up for even one hour of sleep debt. Since many people get less sleep than they need just about every weeknight, Goldstein says it’s almost mathematically impossible to close that gap over only two weekend nights. 「The sleep debt is just accumulating over time,」 she says.

Your circadian clock is more sensitive than you think

Pulling an occasional all-nighter or extra-early morning may not seem like a big deal. But Goldstein says fatigue isn’t the only consequence of an erratic sleep schedule; it also disrupts your circadian clock, an internal system that regulates hormone levels to promote sleep at night and alertness during the day.

Your circadian clock naturally starts secreting sleep-promoting melatonin around 9 p.m., and levels stay elevated throughout the night before dropping off in the morning, according to the National Sleep Foundation. Light exposure influences circadian rhythms somewhat — which is why you may have trouble sleeping after using screens at night — but if you maintain stable sleep and wake times, your internal clock should be similarly reliable, Goldstein says.

When you start tinkering with your sleep times, even by a little bit, you may see consequences. A few late nights in a row can move your circadian clock later, which will make your body want to be awake late at night, Goldstein says. Similarly, a string of early mornings can have you rising at the crack of dawn naturally. If you』ve ever struggled to sleep on Sunday after late nights on Friday and Saturday, circadian shifts may be why, Goldstein says.

Also, 「there are health risks to any degree of circadian disruption,」 Goldstein says. The effects have been best documented among night shift workers, whose non-traditional schedules are associated with cancer, cognitive decline and early death. But circadian rhythm shifts can affect your health no matter what your schedule is, research suggests. The new Current Biology study found that sleep-deprived people snacked more after dinner and experienced negative metabolic changes compared to people who got enough sleep for 10 days in a row, and those changes could not be fully corrected through weekend sleep. Other research has also linked losing just an hour of sleep to eating about 200 extra calories the next day.

Fatigue can also worsen productivity, work or school performance and workouts the next day, creating a ripple effect that can’t be easily corrected by hitting snooze on Sunday, Goldstein says.

Napping is better than sleeping in

If you’re exhausted by the time Saturday arrives, Goldstein says you should opt for a midday nap rather than a marathon overnight sleep. 「The light exposure in the morning right after your sleep period is what we think is most important for keeping those regular biological rhythms going,」 Goldstein says. 「If you do need to log some extra hours, a midday nap might be better.」 Previous research has also linked naps to better, memory focus and creativity. The National Sleep Foundation says that just 20 minutes of napping is enough to leave you feeling refreshed, as long as you don’t nap too close to bedtime.

Preserving your circadian rhythms by keeping stable wake times on the weekend and limiting nighttime light exposure may also improve your sleep quality during the week, Goldstein says.

The ultimate goal, of course, is to get enough sleep during the week that you don’t need to catch up on weekends. It’s a goal worth pursuing, Goldstein says. Even the busiest person should spare the time to sleep a little more each weeknight, since the payoff is worth it. 「If you spend that extra time sleeping during the week, which is going to add up really dramatically, you’re going to save time because you’re going to perform more highly,」 Goldstein says.

- ◆ -

註：中文文本為機器翻譯僅供參考，並非一一對應

含注釋全文：

Can You Really Catch Up on Lost Sleep? Here's What the Science Says

TIME

March 4, 2019

Experts have long said that you can’t make up for lost sleep by snoozing more on your days off. But in 2018, a study published in the Journal of Sleep Research called that conclusion into question, suggesting that sleeping in on days off could cancel out at least some of the health risks associated with work-week sleep deprivation, including the threat of early death.

專家們早就說過，你不能通過在休息日多睡一會兒來彌補失去的睡眠。但2018年，發表在《睡眠研究雜誌》（The Journal of Sleep Research）上的一項研究對這一結論提出了質疑。該研究表明，在休息日睡懶覺至少可以抵消與工作時間睡眠不足相關的一些健康風險，包括早逝風險。

snooze /snuːz/ 表示「打盹，小睡」，英文解釋為「to sleep lightly for a short while」舉個🌰：

The dog's snoozing in front of the fire.

那隻狗在爐火前打盹兒。

補充：

📍you snooze, you lose 表示「一但不留神就會被人搶先」，英文解釋為「if you do not pay attention and do something quickly, someone else will do it instead of you」

表示「引起對…的懷疑，使懷疑」，英文解釋為「to cause doubts about something」舉個🌰：

His honesty has never been called into question.

他的誠實從未受到過懷疑。

表示「抵消；對消」，英文解釋為「to remove the effect of one thing by doing another thing that has the opposite effect」舉個🌰：This month's pay cheque will cancel out his debt, but it won't give him any extra money. 這個月的工資支票將抵消他的債務，可那樣他就一點錢都不剩了。

表示「睡眠剝奪，睡眠不足」，英文解釋為「the condition of not having had enough sleep or of being prevented from having enough sleep, especially for several days or more:」

workweek/work week/working week 1）表示「一周的工作時間；工作周；一周中上班的日子」，英文解釋為「the days or hours that a person spends working during one week；the time when most people are working during a week, usually from Monday to Friday」如：a 40-hour working week 工作時間為40小時的工作周。

But a study recently published in Current Biology echoes previous convictions. It says extra weekend rest is not enough to make up for sleep lost during the week, and concludes that the 「benefits of weekend recovery sleep are transient.」

但是最近發表在《當代生物學》（Current Biology）上的一項研究呼應了以前的觀點。研究稱額外的周末休息不足以彌補一周內失去的睡眠，並得出結論認為「周末補覺的好處是短暫的。」

表示「重複，附和；使產生似曾相識的感覺」，英文解釋為「If youechosomeone's words, you repeat them or express agreement with their attitude or opinion.」舉個🌰：

Their views often echo each other.

他們的見解常常彼此附和。

1）表示「堅定的看法；堅定的信念；堅定的信仰」，英文解釋為「a strong opinion or belief」如：a deep/strong/lifelong conviction 深深的/堅定的/終生的信仰。

2）表示「定罪，判罪」，英文解釋為「the fact of officially being found to be guilty of a particular crime, or the act of officially finding someone guilty」舉個🌰：

Since it was her first conviction for stealing, she was given a less severe sentence.

由於她是初次犯盜竊罪，對她的量刑不是很重。

🎬電影《玉子》（Okja）中的台詞提到：I admire your conviction, Silver, 我敬佩你的決心。

transient /ˈtræn.zi.ənt/ 表示「短暫的，轉瞬即逝的；暫時的」，英文解釋為「lasting for only a short time; temporary」舉個🌰：

A glass of whisky has only a transient warming effect.

一杯威士忌只能使人暖和一會兒。

Can you catch up on lost sleep? Here’s what the science says.

失去的睡眠能補回來嗎？以下是科學的說法。

Losing even an hour puts you in sleep debt 哪怕少睡一小時都會讓你欠下睡眠債

Many people think of sleep like a bank account: Withdraw an hour on Monday, then deposit an extra one on Saturday to break even. But the equation is more complicated than that, says Dr. Cathy Goldstein, an associate professor of neurology at the the University of Michigan Sleep Disorders Center. 「You might be getting some alertness benefits by sleeping longer on the weekends, but as far as truly making up for the lost sleep during the week, you really can’t make up for it hour by hour,」 she says.

許多人認為睡眠就像銀行賬戶：周一取一小時，周六再存一小時，以達到收支平衡。但密歇根大學（University of Michigan）睡眠障礙中心神經學副教授凱茜·戈爾茨坦博士（Dr. Cathy Goldstein）說，實際平衡狀態比這更複雜。「你可能會通過周末睡得更久來獲得警覺性方面的好處，但就真正彌補一周中失去的睡眠而言，你真的無法一小時一小時地彌補，」她說。

表示「抽回；取回；提取；撤回；撤離；退出；移回」，英文解釋為「to take or move out or back, or to remove」舉個🌰：

She had to withdraw from the competition because of a leg injury.

她因傷只好退出了比賽。

1）表示「（在銀行或保險柜中）存放，存儲（尤指錢款）」，英文解釋為「to put something valuable, especially money, in a bank or safe (= strong box or cupboard with locks)」舉個🌰：

There's a night safe outside the bank, so you can deposit money whenever you wish.

銀行外面有夜間保險箱，你可以隨時把錢存進去。

2）表示「留下；存放」，英文解釋為「to leave something somewhere」舉個🌰：

The flood waters fell, depositing mud over the whole area.

洪水退去後留下的淤泥覆蓋了整個區域。

表示「收支平衡；（尤指商業活動）不賺不賠」，英文解釋為「to have no profit or loss at the end of a business activity」舉個🌰：

After paying for our travel costs, we barely (= only just) broke even.

在付完旅行費用後我們剛好收支平衡。

neurology /njʊəˈrɒl.ə.dʒi/ 表示「神經學；神經病學」，英文解釋為「the study of the structure and diseases of the brain and all the nerves in the body」

1）表示「混亂，凌亂，雜亂無章」，英文解釋為「a state of untidiness or lack of organization」舉個🌰：

he whole office was in a state of disorder.

整個辦公室里凌亂不堪。

2）表示「失調，紊亂」，英文解釋為「an illness of the mind or body」如：a blood disorder 血液失調。

Research has suggested that a person would actually need four days of adequate rest to make up for even one hour of sleep debt. Since many people get less sleep than they need just about every weeknight, Goldstein says it’s almost mathematically impossible to close that gap over only two weekend nights. 「The sleep debt is just accumulating over time,」 she says.

研究表明，一個人實際上需要四天的充分休息來彌補哪怕一小時的睡眠債務。戈爾茨坦說，由於許多人幾乎每個周末晚上的睡眠都少於他們需要的睡眠，從數學上講，僅僅在兩個周末晚上就彌補這一差距幾乎是不可能的。「睡眠債務只是隨着時間的推移而積累，」她說。

adequate /ˈæd.ə.kwət/ U 表示「足夠的；合格的；合乎需要的」，英文解釋為「enough or satisfactory for a particular purpose」舉個🌰：

Have we got adequate food for 10 guests?

我們的食物夠招待10位客人嗎？

表示「積累；積聚；積攢」，英文解釋為「to collect a large number of things over a long period of time」舉個🌰：

As people accumulate more wealth, they tend to spend a greater proportion of their incomes.

人們積累了更多財富後，他們的花費占收入的比重也往往會增加。

📍《經濟學人》（The Economist）一篇講述疫情期間房價上漲的文章中提到：Professionals who have carried on working from home but cut back on their spending have accumulated cash to splash. 那些改換成在家中繼續工作但減少了開支的專業人士則積攢了可大筆支出的現金。

對比：

📍amass 表示「（尤指大量）積累，積聚」，英文解釋為「to collect sth, especially in large quantities」舉個🌰：

He amassed a fortune from delivering newspapers.

他靠送報紙積累了一筆財富。

📍rack up表示「大量獲得（利潤）；嚴重遭受（損失）；（體育中）多次贏得（比賽）」，英文解釋為「If a business racks up profits, losses, or sales, it makes a lot of them. If a sportsman, sportswoman, or team racks up wins, they win a lot of games or races.」

Your circadian clock is more sensitive than you think 你的生物鐘比你想象的要靈敏

Pulling an occasional all-nighter or extra-early morning may not seem like a big deal. But Goldstein says fatigue isn’t the only consequence of an erratic sleep schedule; it also disrupts your circadian clock, an internal system that regulates hormone levels to promote sleep at night and alertness during the day.

偶爾通宵學習或超早起床似乎沒什麼大不了的。但是戈爾茨坦說，疲勞並不是不規律作息的唯一後果；它還會擾亂你的生物鐘。生物鐘是一個調節激素水平以促進夜間睡眠和白天警覺性的內部系統。

circadian /sɜːˈkeɪ.di.ən/ 表示「（動植物的）晝夜的，約一日的，約24小時的（節律，周期）」，英文解釋為「used to describe the processes in animals and plants that happen naturally during a 24-hour period」舉個🌰：

Our circadian clock makes it difficult to sleep during the day.

晝夜生理時鐘讓我們很難在白天睡覺。

1）表示「通宵活動」，英文解釋為「an event that lasts all night」

2）表示「（尤指考試前的）通宵學習」，英文解釋為「a time when you spend all night studying, especially for an exam」舉個🌰：

I pulled an all-nighter last night.

我昨天熬了個通宵學習。

fatigue /fəˈtiːɡ/ 表示「疲勞；勞累」，英文解釋為「a feeling of being extremely tired, usually because of hard work or exercise」，如：physical and mental fatigue 身體和精神的疲勞。

表示「不規則的；不確定的；不穩定的；不可靠的」，英文解釋為「not happening at regular times; not following any plan or regular pattern; that you cannot rely on」舉個🌰：

The electricity supply here is quite erratic.

這裡的電力供應相當不穩定。

📺美劇《犯罪心理》（Criminal minds）第六季中的台詞提到：He'll change his M.O., and that'll make him erratic. 他會改變作案方式 情緒會因此而不穩定。

類似的：

📍unpredictable：someone who is unpredictable tends to change their behaviour or ideas suddenly, so that you never know what they are going to do or think 反覆無常的，捉摸不透的

hormone /ˈhɔːməʊn/表示「激素；荷爾蒙」，英文解釋為「a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects」，如：growth hormones 生長激素。

Your circadian clock naturally starts secreting sleep-promoting melatonin around 9 p.m., and levels stay elevated throughout the night before dropping off in the morning, according to the National Sleep Foundation. Light exposure influences circadian rhythms somewhat — which is why you may have trouble sleeping after using screens at night — but if you maintain stable sleep and wake times, your internal clock should be similarly reliable, Goldstein says.

根據美國國家睡眠基金會的數據，你的生物鐘在晚上9點左右自然開始分泌促進睡眠的褪黑激素，其水平在整個晚上保持升高，然後在早上下降。戈爾茨坦說，光照會在一定程度上影響晝夜節律——這就是為什麼你晚上使用電子產品後可能會難以入睡——但是如果你保持穩定的睡眠和清醒時間，你的生物鐘應該同樣可靠。

secrete /sɪˈkriːt/ 表示「（動植物或其細胞）分泌」，英文解釋為「(of animals or plants or their cells) to produce and release a liquid」舉個🌰：

Saliva is a liquid secreted by glands in or near the mouth.

唾液是由嘴中或嘴部周圍的腺體分泌的一種液體。

melatonin /ˌmɛləˈtəʊnɪn/ 表示「褪黑素，降黑素（體內的一種激素，能刺激膚色變化，與日常睡眠等生物節律有關）」，英文解釋為「a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern」。

rhythm /ˈrɪðəm/ 表示「（尤指自然界中的）規則變化，規律，節律」，英文解釋為「a regular pattern of change, especially one that happens in nature」如：the rhythm of the seasons 四季的交替。

When you start tinkering with your sleep times, even by a little bit, you may see consequences. A few late nights in a row can move your circadian clock later, which will make your body want to be awake late at night, Goldstein says. Similarly, a string of early mornings can have you rising at the crack of dawn naturally. If you』ve ever struggled to sleep on Sunday after late nights on Friday and Saturday, circadian shifts may be why, Goldstein says.

當你開始不規律作息時，即使是一點點，你也可能會看到後果。戈爾茨坦說，連續幾次熬夜會讓你的生物鐘推遲，這會讓你的身體想在深夜醒來。同樣，連續的早起會讓你在黎明時分自然醒來。戈爾茨坦說，如果你曾經在周五和周六熬夜後在周日難以入睡，原因可能就是晝夜節律的變化。

表示「修補；改進；擺弄」，英文解釋為「to make small changes to something, especially in an attempt to repair or improve it」舉個🌰：

He spends every weekend tinkering (around) with his car.

他每個周末都在擺弄他的汽車。

in a row表示「接連地；連續地」，英文解釋為「one after another without a break」舉個🌰：

She's been voted Best Actress three years in a row.

她已經連續3年當選為最佳女演員。

📍straight表示「連續的，不間斷的」，英文解釋為「following one after another without an interruption」舉個🌰：

They had been working for 16 hours straight.

他們已經一連工作了16個小時。

表示「一系列；一連串；一批」，英文解釋為「a series of things or people that come closely one after another」如：a string of hits 接二連三的成功。

表示「大清早，黎明，破曉時分」，英文解釋為「very early in the morning, especially at the time when the sun first appears」舉個🌰：

We'll have to leave at the crack of dawn.

我們天一亮就得動身。

Also, 「there are health risks to any degree of circadian disruption,」 Goldstein says. The effects have been best documented among night shift workers, whose non-traditional schedules are associated with cancer, cognitive decline and early death. But circadian rhythm shifts can affect your health no matter what your schedule is, research suggests. The new Current Biology study found that sleep-deprived people snacked more after dinner and experienced negative metabolic changes compared to people who got enough sleep for 10 days in a row, and those changes could not be fully corrected through weekend sleep. Other research has also linked losing just an hour of sleep to eating about 200 extra calories the next day.

此外，「任何程度的晝夜節律紊亂都有健康風險，」戈爾茨坦說。這種影響在夜班工人中得到了最充分的證明，他們的非常規作息安排與癌症、認知能力下降和早逝有關。但研究表明，無論你的作息安排是怎樣的，晝夜節律變化都會影響你的健康。發表在《當代生物學》上的新研究發現，與連續10天睡眠充足的人相比，睡眠不足的人在晚餐後吃更多零食，並經歷了負面的代謝變化，而這些變化無法通過周末睡眠覺完全彌補。其他研究也將僅僅少睡一個小時與第二天額外攝入約200卡路里聯繫起來。

表示「夜班」，英文解釋為「a period in the night during which a particular group of people work」舉個🌰：

People who work (on) the night shift are paid more.

上夜班的人薪酬高一些。

表示「認知的；感知的；認識的」，英文解釋為「Cognitivemeans relating to the mental process involved in knowing, learning, and understanding things.」舉個🌰：

As children grow older, their cognitive processes become sharper.

隨着孩子們長大，他們的認知過程也變得越來越敏銳了。

直接作動詞，表示「（在正餐之間）吃零食，吃零嘴」，英文解釋為「to eat small amounts of food between meals」舉個🌰：

I've been snacking all day.

我吃了一天的零食。

metabolic /ˌmɛtəˈbɒlɪk/ 表示「新陳代謝的」，英文解釋為「Metabolic means relating to a person's or animal's metabolism.」舉個🌰：

People who have inherited a low metabolic rate will gain weight.

因遺傳而新陳代謝速度慢的人會發胖。

Fatigue can also worsen productivity, work or school performance and workouts the next day, creating a ripple effect that can’t be easily corrected by hitting snooze on Sunday, Goldstein says.

戈爾茨坦說，疲勞還會降低生產力、工作或學校表現以及第二天的鍛煉，產生連鎖反應，這不能通過周日打盹來輕易彌補。

表示「連鎖反應」，英文解釋為「a situation in which one event produces effects which spread and produce further effects」舉個🌰：

The bank crash has had a ripple effect on the whole community.

銀行的破產在整個社區引起了連鎖反應。

Napping is better than sleeping in 打盹總比睡懶覺好

If you’re exhausted by the time Saturday arrives, Goldstein says you should opt for a midday nap rather than a marathon overnight sleep. 「The light exposure in the morning right after your sleep period is what we think is most important for keeping those regular biological rhythms going,」 Goldstein says. 「If you do need to log some extra hours, a midday nap might be better.」 Previous research has also linked naps to better, memory focus and creativity. The National Sleep Foundation says that just 20 minutes of napping is enough to leave you feeling refreshed, as long as you don’t nap too close to bedtime.

戈爾茨坦說，如果周六到來時你已經筋疲力盡，你應該選擇中午小睡，而不是馬拉松式的一整夜睡眠。戈爾茨坦說：「我們認為，在睡眠期結束後，早晨的光線照射對保持那些常規生物節律最重要。如果你確實需要多幾個小時，中午小睡可能會更好。」先前的研究也將小睡與更好的、記憶集中和創造力聯繫起來。美國國家睡眠基金會表示，只要你不在正常睡眠時間前小睡太久，僅僅小睡20分鐘就足以讓你感覺精神煥發。

可以作動詞，也可以作名詞，表示「（尤指日間的）打盹，小睡」，英文解釋為「a short sleep, especially during the day」舉個🌰：

Grandpa usually takes/has a nap after lunch.

爺爺通常在午飯後小睡片刻。

表示「睡懶覺」，英文解釋為「to sleep until later in the morning than you usually do」舉個🌰：

I usually sleep in on Saturdays.

我通常星期六都要睡到很晚才起床。

exhausted /ɪɡˈzɔː.stɪd/ 表示「極其疲憊的；精疲力竭的」，英文解釋為「extremely tired」舉個🌰：

Exhausted, they fell asleep.

他們精疲力盡，倒頭就睡。

表示「選擇」，英文解釋為「If you opt for something, or opt to do something, you choose it or decide to do it in preference to anything else.」舉個🌰：

Depending on your circumstances you can opt for one method or the other.

根據自己的情況，你可以選擇這種或那種方法。

Preserving your circadian rhythms by keeping stable wake times on the weekend and limiting nighttime light exposure may also improve your sleep quality during the week, Goldstein says.

戈爾茨坦說，通過在周末保持穩定的起床時間和限制夜間光線照射來保持你的晝夜節律也可能改善你一周的睡眠質量。

The ultimate goal, of course, is to get enough sleep during the week that you don’t need to catch up on weekends. It’s a goal worth pursuing, Goldstein says. Even the busiest person should spare the time to sleep a little more each weeknight, since the payoff is worth it. 「If you spend that extra time sleeping during the week, which is going to add up really dramatically, you’re going to save time because you’re going to perform more highly,」 Goldstein says.

當然，最終目標是在一周內獲得足夠的睡眠，而不需要在周末補覺。戈爾茨坦說，這是一個值得追求的目標。即使是最忙碌的人也應該在每個工作日晚上抽出時間多睡一會兒，因為回報是值得的。戈爾茨坦說：「如果你在工作日內花額外的時間睡覺，積少成多，你將節省更多時間，因為你一周的表現會更出色。」

- 今日盤點 -

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snooze

call into question

cancel sth out

sleep deprivation

work-week

echo

conviction

transient

withdraw

deposit

break even

neurology

disorder

adequate

accumulate

circadian

all-nighter

fatigue

erratic

hormone

secrete

melatonin

rhythm

tinker

in a row

string

at the crack of dawn

night shift

cognitive

snack

metabolic

ripple effect

nap

sleep in

exhausted

opt

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