毁掉整个星期睡眠的坏习惯

 　　周一到周五总是睡不够，可你知不知道，扰乱你一周睡眠规律的“元凶”竟然是上个周末！你是否也在周末睡懒觉、酗酒、和狂欢？这些都给你接下来一周的睡眠埋下了隐患。

　　We all like to let our hair down come Friday, but studies have shown that some of your favourite weekend activities could actually be wrecking 1 your sleep for the entire week ahead.
　　我们都喜欢一到周末就纵情狂欢，但研究表明一些我们最喜爱的周末活动很可能会毁掉接下来整个星期的睡眠。
　　For many of us, the weekend is a chance to catch up on some much needed rest, as the monotonous 2 routine we endure during the week is thrown merrily to the wind - but what if we're doing more harm than good?
　　对大多数人来说，周末是用来放松的绝佳机会，忍受了一个星期工作的枯燥乏味，终于可以将之抛到九霄云外。但如果这些放松活动对我们弊更大于利呢？
　　毁掉整个星期睡眠的坏习惯
　　Here’s how sleeping in, binge drinking and lazy Sundays can affect your weekday sleep cycle.
　　下面将介绍睡懒觉、豪饮狂欢和周日懒散是如何影响我们工作日睡眠周期的。
　　You’re sleeping too much
　　睡的太多
　　Is there such a thing as too much sleep? It seems so.
　　睡的太多也对身体有害？似乎是这样。
　　According to sleep experts at Sweden’s Katolinska Insitute having an irregular sleep schedule confuses our natural cycle.
　　据瑞典卡罗林斯卡学院的睡眠专家表示，睡眠时间不规律会打乱我们的生理周期。
　　Sleeping in really late, taking long naps, or ones that are late in the evening means you won’t have an appetite for regular sleep and it will leave you feeling jet-lagged.
　　睡到很晚，打盹儿时间长，或者晚上熬夜都说明你不喜欢规律睡眠，这会让你感觉时差颠倒。
　　That’s not to say you shouldn’t catch a few extra Zzzs at the weekend though, just keep your wake up time to within 30 minutes of the time you get up during the week otherwise you can start to mess up your sleep cycle.
　　但并不是说你不应该在周末多补充一些睡眠，只不过要保证周末起床时间不晚于工作日起床时间半个小时，不然就是在打乱自己的睡眠周期。
　　You drink too much alcohol
　　无节制酗酒
　　Ever woken up in the night after having one too many tipples 3? Well, science says this is down to alcohol-induced sleep disruption.
　　是否曾因多喝了一杯烈酒而半夜醒来？科学家说这是由酒精诱发的睡眠中断。
　　Drinking too much booze affects your sleep pattern and quality as well as daytime alertness. In fact, one study has identified that alcohol, while improving the time it takes to fall asleep actually interrupts REM sleep later in the night.
　　过度酗酒不仅影响睡眠模式和质量，还会影响白天的警觉性。实际上，已有研究证实酒精在延长入睡时间的同时，还会打断夜里的REM睡眠（即快速眼动睡眠，在此睡眠阶段，眼球会快速移动，大脑神经元的活动与清醒的时候相同）。
　　The obvious solution here is to drink less but if you are going to have a couple of glasses of wine give your body a few hours to process the alcohol before hitting the hay.
　　显而易见，要睡得好就得少喝酒。但如果你要小酌几杯，记得在睡前留出几个小时让身体消耗体内的酒精。
　　You don’t exercise at all
　　根本不运动
　　People have long disputed the benefits of exercising before sleep but studies show that if you don’t get moving over the weekend, it can really throw off your sleep pattern.
　　人们对睡前锻炼的好处一直争论不休，然而研究表明，如果在周末一点不动，睡前锻炼可能真的会搅乱你的睡眠模式。
　　A study from Appalachian State University in North Carolina showed that morning workouts in particular are ideal for achieving the best quality sleep each night with early exercisers having up to 75 percent more deep sleep than those who exercised later in the day.
　　北卡罗来纳州阿巴拉契亚州立大学的一项研究表明，早晨锻炼是每晚获得高质睡眠的理想选择，早起锻炼的人深度睡眠时间比晚些时候锻炼的人多75%。
　　While you might be tempted 4 to take the weekend off, your body needs a regular pattern so try and get at least 10 minutes of activity early in the day or wind down with some relaxing yoga moves before bed.
　　你可能是想在周末休息一下，但你的身体需要规律的作息。所以，尝试在早上的时候锻炼至少十分钟，或在睡前做舒缓的瑜伽放松下来。
　　You’re binge-watching TV
　　疯狂煲剧
　　We’re all guilty of spending the occasional lazy Sunday in front of the TV but it could be the reason that you’re finding it so hard to fall asleep at night.
　　我们都会因偶尔在电视前度过慵懒的周日而内疚，但这可能是你晚上难以入睡的症结。
　　While you might be static in stance your brain is constantly stimulated 5 which could make it harder to switch off. One study has even shown that when people’s television time was restricted, they actually went to bed earlier and slept for a longer period; maybe that next episode can wait after all.
　　尽管你可能一直坐着没动，但大脑在持续受到刺激，很难安静下来。一项研究甚至表明，当人们看电视的时间受到限制，他们会早些上床，有更长的睡眠时间；下一集毕竟可以以后再看嘛。
　　Try and get some activity in to your day and make sure to give your body time to unplug away from artificial light before heading to bed.
　　试着白天时活动一下，睡觉前一定要让身体有时间从人造光源中抽离。