日常的生理节奏的循环调控着体内的生物钟。人们最多可以在周末多睡一个小时来延迟生物钟。

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.

但问题在于，周末睡得太多之后，大脑的生物钟就会延迟长达两小时，这样你周日的晚上就很难入睡，从而周一早晨更加难以起床。

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 博士说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，最好的办法就是睡眠满足8小时。

He said that when people are really sleepy, their brains rest more efficiently.

他说，当人们真正感到困了，大脑才能休息的更好。

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博士还说：“要想保持身体内部的生物钟，我们需要保证有8个小时的睡眠。我们大部分人都会选择周五或周六晚上熬夜，然后周六周日猛睡。”

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