來源：中國日報雙語新聞

周末適當補覺能緩解疲勞，幫助身體恢復精力。

不過，周末補覺的時間并非越長越好。美國《預防醫學》雜志上的一項研究顯示，補覺時間超過3小時，全身炎癥風險會明顯上升。

A moderate level of weekend catch-up sleep can relieve fatigue and help the body recover. But, more isn't always better. A study published in Preventive Medicine, an American journal, shows that catching up on sleep for more than three hours significantly increases the risk of systemic inflammation.

睡太少、太多都不好

上海交通大學醫學院等機構的研究團隊在《英國醫學雜志開放·糖尿病研究與護理》發表的研究顯示，睡眠有個“黃金時長”——7.32小時（7小時19分鐘）更利于維護人體代謝健康。

You can't skimp on sleep, but you can't overdo it either — even on weekends. Research from Shanghai Jiao Tong University School of Medicine and other institutions suggests there's a "golden" sleep duration: around 7.32 hours (about 7 hours and 19 minutes) is best for metabolic health.

①睡太少

清華大學北京清華長庚醫院睡眠醫學中心主任醫師于逢春表示，過去大量研究已經發現，長期熬夜、睡眠不足會增加肥胖、2型糖尿病、高血壓以及心血管疾病風險。

②睡太多

長期睡眠時間過長，與慢性炎癥、抑郁、阻塞性睡眠呼吸暫停、活動量下降等問題相關。于逢春表示，臨床上也確實觀察到，長期睡眠少于6小時或超過9小時的人群，代謝綜合征、糖尿病及死亡風險通常更高。

Long sleep duration is associated with chronic inflammation, depression, obstructive sleep apnea, and reduced physical activity. Clinical observations also show that people who regularly sleep less than 6 hours or more than 9 hours tend to have higher risks of metabolic syndrome, diabetes, and mortality.

“睡對”比“睡夠”更重要

對于如何獲得高質量睡眠，相比單純追求“睡夠”，更重要的是“睡對”。具體來說，應做到如下幾點。

①盡量保持規律作息

盡量把入睡和起床時間控制在相對穩定的范圍內，前后最好不要相差超過1小時。午睡20~30分鐘即可，不要傍晚補覺。

Go to bed and wake up at roughly the same time every day (within an hour window), even on weekends. Limit naps to 20–30 minutes, and avoid napping late in the day.

②保證睡眠的高質量

想要整夜好眠，應調整好“睡眠-覺醒”晝夜節律，對于長期淺睡眠、易醒的人來說，白天最好多運動，有助強化晝夜節律，提高夜間褪黑素分泌。

圖片由AI生成

睡前1~2小時要減少手機、電腦等電子屏幕刺激，可適當閱讀或聽舒緩音樂，避免劇烈運動，不飲用濃茶、咖啡、酒精飲品或吃高油高糖夜宵。

To strengthen your sleep?wake cycle: exercise more during the day, and in the 1–2 hours before bed, avoid screens, intense exercise, caffeine, alcohol, and heavy or sugary snacks. Instead, read or listen to calming music.

③補覺別超過2小時

對于平時睡眠不足的人來說，周末適度補覺1~2小時效果較好。工作日和周末作息差異過大，會擾亂生物鐘節律，進而影響炎癥、激素分泌以及糖脂代謝。

A weekend lie?in of 1–2 hours is fine, but sleeping much later than your weekday schedule disrupts your body clock, affecting inflammation, hormones, and metabolism.