或许你已经习惯了平常缺觉周末补，但新研究表明，周末补觉弥补不了连续多日缺觉对身体的伤害，更糟糕的是，周末补觉其实补的不是健康，而是肥肉。你还敢补觉吗？
A new study says the habit of sleeping in on weekends may not be such a good idea for your waistline -- or your health.
一项新研究表明，周末睡懒觉的习惯可能对你的身材和健康都没好处。
sleep in: 睡懒觉；睡过头
Weekend catch-up sleep is not protective, said Dr. Vsevolod Polotsky, director of sleep research at the Johns Hopkins University School of Medicine. The bottom line of this study is that even if you sleep longer on weekends, if you continue to sleep poorly, you will still eat too much, and you will still gain weight.
约翰霍普金斯大学医学院睡眠研究中心的主任弗谢沃洛德·波洛茨基博士说：“周末补觉对身体起不到保护用途。这项研究的结果是，即便你在周末多睡觉，但假如下面你还是缺觉，那样你还是会过度进食，还是会增重。”
Sleeping in on the weekends doesnt correct the bodys inability to regulate blood sugar if that weekend is followed by a workweek or school week full of insufficient sleep, said study author Kenneth Wright Jr., who directs the sleep lab at the University of Colorado in Boulder.
该研究的作者、科罗拉多大学波德分校睡眠实验室主任小肯尼斯·赖特说：“假如周末补觉后，在工作日或上学日又连续多天睡眠不足，那样周末补觉不可以改变身体无力调节血糖的情况。”
And when we go back to getting too little sleep again, Wright said, were doing things that could be negative for our health long-term.
赖特说：“周末补觉、平常缺觉，长远来看对健康有害。”
缺觉致使过度进食
The American Academy of Sleep Medicine recommends at least seven hours of sleep each night for adults and much more for children.
美国睡眠医掌握建议，成人每晚至少睡7个小时，儿童需要的睡眠时间比这更多。
The study, published in the journal Current Biology, assigned 36 healthy young men and women to three groups that had different sleep requirements over a total of 10 days. None of the participants had newborns in the home or any health impairments that would affect the quality of their sleep.
发表在《当代生物学》期刊上的这项研究将36名健康的年轻男士和女人分成三组，每一组在10天内根据不一样的需要来睡眠。这类参与者家都没新生儿，也没任何会干扰睡眠水平的疾病。
The first group had the opportunity to sleep for nine hours each night for the 10 days. The second group was restricted to only five hours of sleep a night for the same duration, while the third was restricted to five hours Monday through Friday but allowed to sleep as long as they wanted on the weekend and go to bed as early as they liked on Sunday night. Come Monday, that third group was put back on the deprived sleep schedule of only five hours a night.
第一组人有机会在10天内每晚睡9个小时，第二组人在10天内每晚只能睡5个小时，第三组人周一到周五每晚只能睡5个小时，但周末可以爱睡多长时间睡多长时间，周日晚上也可以想多早上床就多早上床。到了周一，第三组又要回到每晚睡5个小时的缺觉状况。
Both of the sleep-deprived groups snacked more after dinner and gained weight during the study, men much more than women. The sleep-deprived men showed a 2.8% increase in their weight, while womens body size went up by only 1.1%; men who slept in on the weekend showed a 3% increase in weight, while womens body size went up 0.05%.
缺觉的两组人在吃完饭后都会吃更多零食，而且研究期间体重增加，男士体重增加比女人明看上去多。缺觉的男士体重增加2.8%，女人体重增加幅度则只有1.1%。周末补觉的男士体重增加3%，女人则增重0.05%。
Gaining weight while sleep-deprived isnt surprising, Wright said.
赖特说，缺觉期间体重增加并不意料之外。
One of the things we and others have found in the past is that when people dont sleep enough, they tend to eat more, partly because their body is burning more calories. But what happens is that people eat more than they need and therefore gain weight.
“过去的研究结果发现，当大家缺觉时，一般会吃得更多，部分缘由是身体消耗了更多热量。但事实上是由于大家过度进食从而致使体重增加。”
That could be in part, Polotsky said, because hunger hormones are affected by a chronic lack of sleep.
波洛茨基说，过度进食的部分缘由可能是由于饥饿激素受长期缺觉影响。
The hormone leptin decreases appetite, while the hormone ghrelin increases appetite, explained Polotsky, who was not involved in the study. We know from previous research that sleep deprivation causes leptin to drop and ghrelin to rise, so youre hungry.
没参与该研究的波洛茨基讲解说：“瘦素会令食欲衰退，而饥饿激素则会令食欲增加。从先前的研究得知，缺觉会致使瘦素水平降低，饥饿激素水平上升，所以会感到饥饿。”
补觉补不了缺觉对身体的伤害
What was surprising is what happened to the group who slept in on weekends.
叫人惊讶的是周末补觉组的结果。
Even though people slept as much as they could, it was insufficient, Wright said. As soon as they went back to the short sleep schedules on Monday, their ability of their body to regulate blood sugar was impaired.
赖特说：“尽管大家在周末想睡多长时间就睡多长时间，但还是不足以弥补失去的睡眠。周一回到缺觉模式后，身体调节血糖的能力就会遭到损害。”
Not only that, but the weekend recovery group showed increased sensitivity to insulin in both their muscles and their livers, a result not found in the second group on restricted sleep. Thats important, Wright said, because the muscle and liver are two of the most important tissues that take up blood sugar after eating.
不只这样，研究显示，周末补觉组的肌肉和肝脏对胰岛素都变得更敏锐了，这一结果是缺觉的第二组中没发现的。赖特说，这个发现非常重要，由于肌肉和肝脏是进食后吸收血糖的非常重要的两个器官。
That helps us understand why is it that when we dont get enough sleep, we have an increased risk for things like diabetes, he added, because short, insufficient sleep schedules will lead to an inability to regulate blood sugar and increases the risk of metabolic disease in the long term.
赖特补充道，“这能够帮助理解为何睡眠不足时糖尿病等疾病的风险会增加”，由于“缺觉会致使身体无力调节血糖，长远来看会增加代谢成人两性疾病的风险。”
metabolic syndrome is an array of symptoms such as fat around the waist, abnormal cholesterol, high blood sugar and high blood pressure, all of which can raise the risk of heart disease, stroke and diabetes.
代谢综合征包含一系列症状，譬如腰间脂肪堆积、胆固醇异常、高血糖、高血压，所有这类都会提升心脏病、中风和糖尿病风险。
生物钟紊乱
One of the reasons the weekend group may have been more affected is because their circadian rhythm, or biological clock, had been altered, depriving the body of certain hormones.
周末补觉组受的影响更大，其中一个缘由是他们的生物钟被打乱了，致使身体的某些激素丧失。
If you catch up during weekends, you habitually eat later, because the circadian clock is shifting, Polotsky said. Add in after-dinner snacks; the sleep-deprived eat much more after dinner, as well.
波洛茨基说：“假如你在周末补觉，你一般会更晚进食，由于生物钟往后推了。还有饭后零食，缺觉者在饭后吃的零食会多得多。”
So whats a sleep-deprived person to do if a catch-up over the weekend isnt a good option? Polotsky sums it up in two words: Sleep longer.
假如周末补觉不是个好选择，那样缺觉的人如何做呢？波洛茨基的答案只有三个字：多睡觉。
