The Risks of Changing SleepTimes改变睡眠时间的风险

When the weekend comes， do you like to stay up late， then stay in bed for along time the next morning？ Many of us have different sleep habits on weekends.But scientists2 think these changes in sleep are bad forus， and could affect our health. And they say thatsleeping at different times on different days isevidence3 of“social jet lag4”.

当周末到来时你会熬夜，然后第二天早上再赖床很久吗？我们很多人在周末都有不同的睡眠习惯。但是科学家认为睡眠的这些变化对我们有害，可能会影响我们的健康。他们说在不同的日子有不同的睡眠时间是“社交时差”存在的依据。

The idea of social jet lag came from a 2006 study. It showed that people who haddifferent sleep times on work days and weekends drank more caffeine5 and alcohol6.

社交时差的概念来自于2006 年的一项研究。该研究表明工作日和周末睡眠时间不同的人会摄入更多的咖啡因和酒精。

Social jet lag can be something like travelers’jet lag， when people feel tiredafter they fly across the world to a place with a different time zone7.

社交时差可能类似于旅行者的时差，当人们飞越各国到达一个不同时区的地方时会感到疲惫。

The study in 2006 says people live their lives by three different clocks. Theseare the social clock for work， school and meeting others; our “body clock”， whichdecides what time of day we need to sleep; and the daily “sun clock”of light anddark. When our social clock and body clock are different， we get social jet lag.

2006年的这项研究表明，人们的生活受到三种不同时钟的影响，分别是工作、上学和会见他人的社交时钟；决定我们一天中所需的睡眠时间的“生物钟”；以及每日（区分）白昼黑夜的“太阳钟”。当我们的社交时钟和生物钟不同时，我们就会产生社交时差。

The study has found that differencesin sleep times can makepeople more likely8 to get heartproblems， put on weight or havedepression9. Social jet lag can havea growing impact10 on people’shealth. So it would be best to keepthe same sleep times for all sevendays each week. And if you do want to go to bed at a different time on weekends，try to make it no more than one hour later than the time you usually go to bed.

该研究发现，睡眠时间的差异会增加人们患心脏病、发胖或抑郁症的风险。社交时差会对人们的健康产生越来越大的影响。所以最好每周七天都保持相同的睡眠时间。如果你确实想在周末换个时间睡觉，尽量不要比你通常的睡觉时间晚一个小时以上。

（英语原文选自：engoo.id）