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Enjoying a lie-in at the weekend makes you sleepier during the week, according to new research.
一項新研究顯示，周末睡懶覺會讓你越睡越懶，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.
我們都認為周末睡懶覺能把上周的睡眠都補回來，其實恰恰相反，專家們說這反而會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.
專家們認為，周六或周日的懶覺會打亂身體內部的生物鐘，從而周一會感到更難醒過來。
That is the finding of a study lead by Dr Gregory Carter, a sleep medicine specialist at the University of Texas Southwestern Medical Centre.
來自德克薩斯大學達拉斯西南醫學中心的睡眠醫學專家Gregory Carter博士帶領研究這一項目。
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：如果我們在工作日睡眠不足，我們需要在周末一小時一小時的慢慢補回來。”
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.
日常的生理節奏的循環調控著體內的生物鐘。人們最多可以在周末多睡一個小時來延遲生物鐘。
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，大腦的生物鐘就會延遲長達兩小時，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。
He said that when people are really sleepy, their brains rest more efficiently.
他說，當人們真正感到困了，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：“要想保持身體內部的生物鐘，我們需要保證有8個小時的睡眠。我們大部分人都會選擇周五或周六晚上熬夜，然后周六周日猛睡。”
"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睡眠的行為（比如喝酒，或者臨睡前熬夜查看郵件等），都會讓你周一的起床變得痛苦無比。”
