毀掉整個星期睡眠的壞習慣大綱
We all like to let our hair down come Friday, but studies have shown that some of your favourite weekend activities could actually be wrecking your sleep for the entire week ahead.
我們都喜歡一到週末就縱情狂歡，但研究表明一些我們最喜愛的週末活動很可能會毀掉接下來整個星期的睡眠。
For many of us, the weekend is a chance to catch up on some much needed rest, as the monotonous routine we endure during the week is thrown merrily to the wind - but what if we're doing more harm than good?
對大多數人來說，週末是用來放鬆的絕佳機會，忍受了一個星期工作的枯燥乏味，終於可以將之拋到九霄雲外。但如果這些放鬆活動對我們弊更大於利呢？
Here’s how sleeping in, binge drinking and lazy Sundays can affect your weekday sleep cycle.
下面將介紹睡懶覺、豪飲狂歡和週日懶散是如何影響我們工作日睡眠週期的。
You’re sleeping too much
睡的太多
Is there such a thing as too much sleep? It seems so.
睡的太多也對身體有害？似乎是這樣。
According to sleep experts at Sweden’s Katolinska Insitute having an irregular sleep schedule confuses our natural cycle.
據瑞典卡羅林斯卡學院的睡眠專家表示，睡眠時間不規律會打亂我們的生理週期。
Sleeping in really late, taking long naps, or ones that are late in the evening means you won’t have an appetite for regular sleep and it will leave you feeling jet-lagged.
睡到很晚，打盹兒時間長，或者晚上熬夜都說明你不喜歡規律睡眠，這會讓你感覺時差顛倒。
That’s not to say you shouldn’t catch a few extra Zzzs at the weekend though, just keep your wake up time to within 30 minutes of the time you get up during the week otherwise you can start to mess up your sleep cycle.
但並不是說你不應該在週末多補充一些睡眠，只不過要保證週末起牀時間不晚於工作日起牀時間半個小時，不然就是在打亂自己的睡眠週期。
You drink too much alcohol
無節制酗酒
Ever woken up in the night after having one too many tipples? Well, science says this is down to alcohol-induced sleep disruption.
是否曾因多喝了一杯烈酒而半夜醒來？科學家說這是由酒精誘發的睡眠中斷。
Drinking too much booze affects your sleep pattern and quality as well as daytime alertness. In fact, one study has identified that alcohol, while improving the time it takes to fall asleep actually interrupts REM sleep later in the night.
過度酗酒不僅影響睡眠模式和質量，還會影響白天的警覺性。實際上，已有研究證實酒精在延長入睡時間的同時，還會打斷夜裏的REM睡眠（即快速眼動睡眠，在此睡眠階段，眼球會快速移動，大腦神經元的活動與清醒的時候相同）。
The obvious solution here is to drink less but if you are going to have a couple of glasses of wine give your body a few hours to process the alcohol before hitting the hay.
顯而易見，要睡得好就得少喝酒。但如果你要小酌幾杯，記得在睡前留出幾個小時讓身體消耗體內的酒精。
You don’t exercise at all
根本不運動
People have long disputed the benefits of exercising before sleep but studies show that if you don’t get moving over the weekend, it can really throw off your sleep pattern.
人們對睡前鍛鍊的好處一直爭論不休，然而研究表明，如果在週末一點不動，睡前鍛鍊可能真的會攪亂你的睡眠模式。
A study from Appalachian State University in North Carolina showed that morning workouts in particular are ideal for achieving the best quality sleep each night with early exercisers having up to 75 percent more deep sleep than those who exercised later in the day.
北卡羅來納州阿巴拉契亞州立大學的一項研究表明，早晨鍛鍊是每晚獲得高質睡眠的理想選擇，早起鍛鍊的人深度睡眠時間比晚些時候鍛鍊的人多75%。
While you might be tempted to take the weekend off, your body needs a regular pattern so try and get at least 10 minutes of activity early in the day or wind down with some relaxing yoga moves before bed.
你可能是想在週末休息一下，但你的身體需要規律的作息。所以，嘗試在早上的時候鍛鍊至少十分鐘，或在睡前做舒緩的瑜伽放鬆下來。
You’re binge-watching TV
瘋狂煲劇
We’re all guilty of spending the occasional lazy Sunday in front of the TV but it could be the reason that you’re finding it so hard to fall asleep at night.
我們都會因偶爾在電視前度過慵懶的週日而內疚，但這可能是你晚上難以入睡的癥結。
While you might be static in stance your brain is constantly stimulated which could make it harder to switch off. One study has even shown that when people’s television time was restricted, they actually went to bed earlier and slept for a longer period; maybe that next episode can wait after all.
儘管你可能一直坐着沒動，但大腦在持續受到刺激，很難安靜下來。一項研究甚至表明，當人們看電視的時間受到限制，他們會早些上牀，有更長的睡眠時間；下一集畢竟可以以後再看嘛。
Try and get some activity in to your day and make sure to give your body time to unplug away from artificial light before heading to bed.
試着白天時活動一下，睡覺前一定要讓身體有時間從人造光源中抽離。
