来源：中国日报双语新闻
周末适当补觉能缓解疲劳，帮助身体恢复精力。
不过，周末补觉的时间并非越长越好。美国《预防医学》杂志上的一项研究显示，补觉时间超过3小时，全身炎症风险会明显上升。
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
上海交通大学医学院等机构的研究团队在《英国医学杂志开放·糖尿病研究与护理》发表的研究显示，睡眠有个“黄金时长”——7.32小时（7小时19分钟）更利于维护人体代谢健康。
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
清华大学北京清华长庚医院睡眠医学中心主任医师于逢春表示，过去大量研究已经发现，长期熬夜、睡眠不足会增加肥胖、2型糖尿病、高血压以及心血管疾病风险。
②睡太多
长期睡眠时间过长，与慢性炎症、抑郁、阻塞性睡眠呼吸暂停、活动量下降等问题相关。于逢春表示，临床上也确实观察到，长期睡眠少于6小时或超过9小时的人群，代谢综合征、糖尿病及死亡风险通常更高。
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.
“睡对”比“睡够”更重要
对于如何获得高质量睡眠，相比单纯追求“睡够”，更重要的是“睡对”。具体来说，应做到如下几点。
①尽量保持规律作息
尽量把入睡和起床时间控制在相对稳定的范围内，前后最好不要相差超过1小时。午睡20~30分钟即可，不要傍晚补觉。
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保证睡眠的高质量
想要整夜好眠，应调整好“睡眠-觉醒”昼夜节律，对于长期浅睡眠、易醒的人来说，白天最好多运动，有助强化昼夜节律，提高夜间褪黑素分泌。
睡前1~2小时要减少手机、电脑等电子屏幕刺激，可适当阅读或听舒缓音乐，避免剧烈运动，不饮用浓茶、咖啡、酒精饮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补觉别超过2小时
对于平时睡眠不足的人来说，周末适度补觉1~2小时效果较好。工作日和周末作息差异过大，会扰乱生物钟节律，进而影响炎症、激素分泌以及糖脂代谢。
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.
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