如果你喜欢周末赖床，不用太内疚，现在终于有个合理的理由可以在周末睡懒觉(sleep in)了。最新研究表明，周末充足的睡眠可以降低死亡风险。
斯德哥尔摩大学（Stockholm University）的相关研究人员发现，每天晚上只睡五个小时的成年人的死亡风险会有所增加，然而，如果他们在周末用每天九个小时的睡眠来弥补，那么他们的死亡风险就不会增加。
Sleeping in on weekends can help you live longer: Study
Some good news: science shows sleeping in[1] on the weekends could be beneficial to our health.
[1]sleep in:to sleep until later in the morning than you usually do 睡过头；睡懒觉
I usually sleep in on Saturdays.
我周六通常睡到很晚才起床。
The Swedish study, recently published in the Journal of Sleep Research, found adults 65 and under who slept five or fewer hours every night during the week had a 65 per cent higher risk of death compared to those who snoozed[2] more than six or seven hours per day.
这项瑞典人的研究发表在《睡眠研究杂志》（Journal of Sleep Research）上。研究发现65岁以下的成年人工作日每晚只睡5个小时或者更少的话，死亡风险要比平均每晚睡6、7个小时的人高出65%。
[2]snooze:to sleep lightly for a short while 打盹，小睡
The dog's snoozing in front of the fire.
那只狗在炉火前打盹儿。
Researchers note for those who didn’t get enough sleep during the weekdays, for example, sleeping in on weekends had no raised mortality risk.
Co-author Torbjörn Åkerstedt of the Stress Research Institute at Stockholm University and Karolinska Institutet tells Global News the message of this research is to encourage people to get enough sleep during the week.
“Short sleepers during both weekdays and weekends have an increased mortality,” he says via e-mail. “Same with consistent long sleepers. However, weekday short sleepers seem to be able to compensate during the weekend by sleeping more,” adding those who slept more than eight hours a day, seven days a week, had a 25 per cent higher mortality rate compared to those who slept for six to seven hours.
研究作者：“结果表明，如果周末的睡眠时间足够，工作日的睡眠不足不是影响死亡风险的因素，这表明工作日的睡眠不足可能会在周末得到补偿，而这对死亡率有影响。”
The research
The study looked at data of more than 43,000 adults in Sweden starting from the year 1997. The study notes a cohort[4] of subjects were followed for 13 years.
[4]cohort:a group of people who share a characteristic, usually age 有共同特点（通常指年龄）的一群人
This study followed up a cohort of 386 patients aged 65+ for six months after their discharge home.
这项研究对386位年龄在65岁以上、出院回家的患者进行了6个月的跟踪观察。
Speaking with The Gaurdian, Åkerstedt added researchers had looked at links between sleep duration and mortality in the past, but generally focused on sleeping patterns during the week.
“I suspected there might be some modification if you included also weekend sleep, or day-off sleep,” he told the site.
The Guardian also notes after looking at factors like gender, BMI, smoking, shift work and how active participants were, researchers were able to see how sleep impacted their day-to-day.
Another part of the research that stood out, Åkerstedt adds, is the importance of sleep as we age.
“It appears that you tend to get the sleep that you need with increasing age, even if it is rather short. Apparently, the need for sleep decreases with aging,” he says.
And what does sleeping in actually look like? He adds most of us will benefit from just an hour or so of more sleep.
Finding a routine
And as the lack of sleep continues to be a common concern for many, experts note, finding the time to get proper sleep means sticking to a routine.
“Try to sleep for seven hours regardless of day of the week, but older individuals need less, and younger need more sleep,” he says. “But as long as daytime functioning is OK, you probably get enough sleep. Don’t emphasis formal sleep duration too much.”
And although previous studies have shown sleeping in may not always work, setting a regular sleep schedule may be more beneficial.
Start by getting into the habit of sleeping and waking up at the same time every day — even on weekends.
Switching up your bedroom can also help, experts note.
Create a relaxing space that you want to sleep in and avoid bringing in work, food or your cellphone with you before you sleep.
“The bright screen essentially tells your brain to turn off the sleep switch and tricks it into thinking you need to be awake. This, in turn, suppresses melatonin[5] production and increases cortisol[6] and adrenaline[7],” Alanna McGinn, family sleep consultant and founder of Goodnight Sleep Site told Global News earlier this year.
[5]melatonin:a hormone in the body that produces changes in skin colour and is involved in controlling biorhythms such as our sleep pattern 降黑素（体内的一种激素，能刺激肤色变化，与日常睡眠等生物节律有关）
[6]cortisol:a hormone (= a chemical made in the body ) that is used in medicine to treat parts of the body that are swollen and painful 皮质醇，a hormone (= a chemical made in the body ) that is used in medicine to treat parts of the body that are swollen and painful 皮质醇，考的松
[7]adrenaline:a hormone produced by the body, for example when you are frightened, angry, or excited, that makes the heart beat faster and prepares the body to react to danger 肾上腺素
来源：Global News
明天睡到自然醒吧
❤️
LearnAndRecord
2015年2月8日
2018年6月2日
第1211天
每天持续行动学外语
