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BBC随身英语: 你有社交时差吗?

Social jet lag

社交时差

From Monday to Friday, many of us have an early start and a long day. By the time we've gone to bed and managed to fall asleep, we've been woken up by the alarm to do it all again. Come the weekend, and we're totally exhausted. We sleep in way past our usual wake-up time just to stay in sync enough to start again on Monday.

从周一到周五,很多人都要早起,而且每天都显得很漫长。当我们上床睡觉并设法入睡时,闹钟又把我们叫醒,周而复始。等到周末,大家都累坏了,所以会长时间补觉,这只是为了保持精力以便开始新的一周。

Welcome to social jet lag. That's the term for the disparity between our working-week sleeping pattern, when our sleep times relate to our responsibilities, and the weekend, when we can wake when we choose. And depending on what type of person you are, the difference can be significant.

欢迎进入社会时差。这就是我们工作周的睡眠模式与周末之间的差异,工作周的睡眠时间与我们的责任有关,而周末,我们可以选择什么时候醒来。针对不同的人而言,这种差异可能是显著的。

For night owls - those whose natural rhythm is to wake and go to bed later - there can be significant health-related issues, according to a recent study published by Taylor and Francis Group online. The study concludes the further the divergence between working-week and weekend sleep times, the greater the health issues - including a higher risk of heart disease and other metabolic problems. And because so many jobs and tasks start early, night owls are effectively forced into harmonising with the early birds.

根据Taylor和Francis Group online最近发表的一项研究,对于那些自然节奏是晚起晚睡的夜猫子来说,可能存在严重的健康问题。研究得出的结论是,工作周和周末睡眠时间的差距越大,健康问题就越严重,患心脏病和出现其他代谢问题的风险更高。而且,由于许多工作和任务开始得很早,夜猫子们实际上都被迫早起。

So what can night owls do: force themselves to integrate by sacrificing their lie in? 'It's the worst thing you can do' says Professor Till Roenneberg, professor of chronobiology at the Institute of Medical Psychology at Ludwig-Maximilian University in Munich. This is because people's sleep pattern is half determined by genetics. The other half correlates with their age and environment. Getting less sleep is unlikely to realign your genetic tendencies.

那么夜猫子们能做什么呢:牺牲自己的睡懒觉时间来强迫自己融入社会?慕尼黑路德维希-马克西米利安大学医学心理学研究所的时间生物学教授蒂尔·伦内伯格说:“这是你能做的最糟糕的事情。”这是因为人们的睡眠模式有一半是由基因决定的。另一半与他们的年龄和环境有关。睡眠不足不太可能改变你的基因倾向。

Our bodies evolved to coordinate with the rise and fall of the Sun. We should feel sleepy as the light dissipates. But modern life, with its artificial light and modern devices, such as computers and smartphones, means we have deviated. Now we are exposed to more light for longer periods of time, keeping our bodies awake longer. For night owls, who already tend to sleep later, this delays things even further.

我们的身体是符合太阳升起和落下的规律的。随着光线的散去,我们应该会感到困倦。但是现代生活出现的人造光和现代设备,如电脑和智能手机,意味着我们已经偏离了这种规律。现在我们长时间暴露在更多的光线下,以使我们的身体保持更长时间的清醒。对于夜猫子来说,他们往往睡得更晚,这就使问题加重了。

One solution, beyond changing society's early-start tendencies, is to reorient our body clock by manipulating our exposure to light By taking more sunlight in the morning and minimising the amount of artificial light we are exposed to in the evening - particularly on electronic devices - we can rebalance our bodies to feel sleepy earlier. It's far from easy, but better that than losing your whole weekend to sleep.

除了改变社会的早开始倾向,还有一个解决方案是重新定位我们的生物钟,这通过操纵我们获得的光照实现。早上获取更多的阳光,晚上则尽量少地暴露在人造光下——特别是电子设备——这样我们就可以平衡我们的身体,早点入睡。这远不是件容易的事,但总比花整个周末睡懒觉要好。

 

词汇表

in sync

同步的

disparity

差异

pattern

模式,习惯

relate

联系,与…一致

rhythm

规律

divergence

差异

harmonise

和…保持一致

integrate

融入(某群体)

correlate

与…相关,相互关联

realign

重新排列,改组

coordinate

配合

deviate

违背规则,偏离

reorient

重新适应,再调整

rebalance

再平衡

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