’Social jet lag’
“社交時差”
It’s a scenario familiar to many workers during the week.
對很多工作者來說，下面是熟悉的場景。
After struggling to fall asleep, you’re abruptly dragged out of your precious slumber by the jarring siren of the alarm clock.
在掙扎中睡去后，你忽然間被鬧鐘刺耳的鈴聲從珍貴的睡眠中驚醒。
By the weekend you’re exhausted and sleep way past your Monday-Friday waking time to catch up on some precious sleep.
周末時，你精疲力盡，倒頭大睡，彌補周一到周五清醒著的寶貴睡眠時間。
This may sound perfectly normal but it’s a sign not only that you’re not getting enough sleep but also that you have "social jet lag".
這聽起來很正常，但這標志著你睡眠不足，并且有“社交時差”。
This is the term for the difference between when we sleep during the week compared with the weekend.
這一術語是指你周中和周末睡眠時間的不同。
The bigger the social jet lag, the greater the health issues, such as increased risk of heart disease and other metabolic problems.
社交時差越大，健康問題越多，比如心臟病和其它代謝問題風險增加。
This is what is driving those studies that find night owls - particularly very late risers - are at increased risk of ill health compared with their morning-loving counterparts.
這促使研究發現，夜貓子——尤其那些晚起者——比早起者健康風險要大。
So how should night owls cope?
那么夜貓子怎么應對呢?
Should they sacrifice their lie-in on the weekend and set the alarm early to get back into sync with the time they have to operate in during the working week?
他們應該犧牲周末睡眠的時間，設定鬧鐘以保持周中睡眠時間同步嗎?
"It is the worst thing you can do," says Prof Roenneberg, who believes there is nothing inherently unhealthy about being a night owl.
貝格教授說：“這是你能做的最糟糕的事情?！彼嘈女斠关堊訌谋举|上來說沒什么不健康。
"If you haven’t slept enough for five days you’d better catch up on your sleep and you better try to catch up at your individual best time to do that."
“如果你周中五天沒睡夠，你最好彌補自己的睡眠。你最好嘗試在自己的最佳時間來彌補睡眠?！?/span>
This is because when we want to sleep and wake is not just a habit, nor is it a sign of discipline.
這是因為我們想睡想起時并不只是個習慣，也不是自制力的標志。
Instead, it is influenced by our body clocks, about 50% of which is determined by our genes.
反而，這是受生物鐘影響的，50%是基因決定的。
The rest is shaped by our environment and age, with 20 being around the peak age of lateness and our body clock getting progressively earlier as we get older.
休息受到環境和年齡的影響，20歲是最懶的年紀，隨著我們成長，我們的生物鐘逐步提前。
"We have these ingrained attitudes that people who stay up late must be up to no good and people who sleep in late must be lazy, but really it is human biology," says Malcolm von Schantz, professor of chronobiology at the University of Surrey.
薩里大學時間生物學教授馮尚茨說：“我們有一些根深蒂固的態度，認為熬夜的人不好，晚起的人懶惰，但是這真的只是人類生理?！?/span>
Simply getting up earlier is unlikely to override your genetic tendencies and instead will further deprive you of the sleep you’re already not getting enough of in the week, experts say.
專家說，僅僅早起不可能戰勝你的基因趨勢，反而會進一步剝奪你周中本就不足的睡眠。
Instead, it is workplaces, schools and society more generally that need to do more to accommodate night owls, sleep experts say.
相反，專家稱，工作場所、學校和社會總體需要做出更多，來適應夜貓子。