休息天,大多数人都会比平常上班或上学晚醒2小时以上,这表明我们的生物钟与我们被迫坚持的时间表不同步。这一现象有时被称作社会时差。青少年和夜猫子对这一现象贯彻地十分彻底。(随着年龄的增长,大多数人都会早起。)
There is some research to show that inconsistent sleep times may be worse for our bodies than getting less sleep but being consistent about it. If true, that would argue in favor of keeping our alarms set to the same time every morning. However, that research is “not necessarily conclusive,” Bender says, so she wouldn’t recommend purposely getting less sleep in the name of consistency. “I think more research needs to be done.”
有些研究表明,睡眠时间不一致对身体造成的伤害比睡眠不足但睡眠时间一致造成的伤害更大。如果真是这样,设置每天早晨同一时间响铃的做法会得到支持。然而,这一研究得出的“并不是必然结论,”本德尔说道,所以她并不建议为了保证醒来时间一致而减少睡眠。“我认为,还需开展更多研究。”
If you can’t manage to get to bed any earlier, naps can make up for lost sleep. Bender recommends two types, depending on the time you have and how much sleep you need:
如果你做不到早点上床睡觉,日间打盹也可以补眠。本德尔推荐两种类型,具体取决于可以睡多久,以及你需要的睡眠时长:
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