Enjoying a lie-in at the weekend makes you sleepier during the week, according to new research.
一項(xiàng)新研究顯示，周末睡懶覺會(huì)讓你越睡越懶，精神更疲乏。

Experts say that contrary to popular belief, sleeping in on the weekends does not help catch up on sleep lost during the week, but rather makes you even dozier come Monday morning.
我們都認(rèn)為周末睡懶覺能把上周的睡眠都補(bǔ)回來，其實(shí)恰恰相反，專家們說這反而會(huì)讓你下周一感到更加的疲憊。

They say that a lie-in on Saturday or Sunday disrupts the body's internal clock so much that it can be more difficult to wake up for work on Monday.
專家們認(rèn)為，周六或周日的懶覺會(huì)打亂身體內(nèi)部的生物鐘，從而周一會(huì)感到更難醒過來。

That is the finding of a study lead by Dr Gregory Carter, a sleep medicine specialist at the University of Texas Southwestern Medical Centre.
來自德克薩斯大學(xué)達(dá)拉斯西南醫(yī)學(xué)中心的睡眠醫(yī)學(xué)專家Gregory Carter博士帶領(lǐng)研究這一項(xiàng)目。

He said: "A great myth of sleep deprivation is that if we miss sleep over the course of the working week, we need to catch up on an hour-by-hour basis on the weekend."
他表示：“睡眠缺失一大奧秘在于：如果我們?cè)诠ぷ魅账卟蛔?，我們需要在周末一小時(shí)一小時(shí)的慢慢補(bǔ)回來。”

The daily, or circadian, cycles guide the body's internal clock. People can delay their circadian clock, up to one hour, by sleeping in one hour or more over the weekend.
日常的生理節(jié)奏的循環(huán)調(diào)控著體內(nèi)的生物鐘。人們最多可以在周末多睡一個(gè)小時(shí)來延遲生物鐘。

The problem is that after sleeping in on weekends, the brain's circadian clock can be delayed up to two hours, making it tough to get to sleep Sunday and even more difficult to wake Monday morning.
但問題在于，周末睡得太多之后，大腦的生物鐘就會(huì)延遲長(zhǎng)達(dá)兩小時(shí)，這樣你周日的晚上就很難入睡，從而周一早晨更加難以起床。

Dr Carter says going to sleep earlier is more effective than sleeping in later. Balancing any "sleep debt" from the work week can be accomplished by spending eight hours in bed.
Carter 博士說睡得早比睡得晚效率要高很多。要想平衡自己工作日和周末的睡眠，最好的辦法就是睡眠滿足8小時(shí)。

He said that when people are really sleepy, their brains rest more efficiently.
他說，當(dāng)人們真正感到困了，大腦才能休息的更好。

Dr Carter said: "To maintain our internal clock, we need to go to bed eight hours before our usual time for getting out of bed in the morning.Too many of us, however, stay up later on Friday and Saturday nights and choose to sleep in on Saturday and Sunday mornings.
Carter博士還說：“要想保持身體內(nèi)部的生物鐘，我們需要保證有8個(gè)小時(shí)的睡眠。我們大部分人都會(huì)選擇周五或周六晚上熬夜，然后周六周日猛睡?！?/div>

"This pattern - combined with sleep-defeating actions that may include alcohol consumption and late-night checking of e-mails just prior to bedtime - makes for a painful Monday wake-up call."
“這種不健康的模式再加上一些耗費(fèi)睡眠的行為（比如喝酒，或者臨睡前熬夜查看郵件等），都會(huì)讓你周一的起床變得痛苦無比。”