雙語閱讀：如何調(diào)節(jié)生物鐘 過好每一天

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Are you a night owl who has to get up at the crack of dawn for work, leaving you constantly sleep-deprived and stressed?

你是一只“夜貓子”嗎？你是否每天都黎明即起，常常缺乏睡眠，感到壓力很大？

Or a natural lark who works evenings and nights?

又或者你本是一只早起的鳥兒，卻總是整夜的工作？

An out-of-sync body clock can raise your risk of cancer, heart disease and type 2 diabetes, and lead to weight gain, according to new research.

根據(jù)最新科學(xué)研究顯示，與生物鐘不同步的作息時(shí)間可能會(huì)增加你患癌癥、心臟病和2型糖尿病的危險(xiǎn)，還可能導(dǎo)致增重。

DO YOU ALWAYS FEEL TIRED AND UNWELL?總感覺疲倦，身體不適嗎？

Whether you’re a lark or an owl is known as your chronotype. It’s not known why humans show such a broad variation compared with other species, which share a similar chronotype.

你的“時(shí)間型”決定了你是一只“早起鳥”還是“夜貓子”�？茖W(xué)家們尚不清楚，為什么人類的時(shí)間型表現(xiàn)出極大的差異性，而相較之下，其他動(dòng)物的時(shí)間型則是相互一致的。

The body clock’s most obvious function is to tell you when to get up and when to go to bed.

時(shí)間型最明顯的功能就是告訴你何時(shí)該起床，何時(shí)該上床睡覺了。

But it also has a role in everything from your metabolism to regulating blood pressure, muscle control and body temperature.

但是時(shí)間型的作用遠(yuǎn)不僅于此，它與你的新陳代謝、血壓升降、肌肉控制和身體溫度等等息息相關(guān)。

This is why an out-of-sync body clock not only makes you feel tired but could make you ill.

這就是為什么，如果你的作息時(shí)間與你的時(shí)間型不匹配，你不僅會(huì)感到疲乏，還可能會(huì)生病。

WAYS TO TRICK YOUR BODY CLOCK 如何蒙騙你的生物鐘

While there’s nothing you can do to change your genetic chronotype, there are ways to control your lark or owl tendencies, and keep your health on track if your working and social life demand it.

盡管我們的時(shí)間型是由基因決定的，我們對(duì)它無可奈何，但是，在工作和社交生活必需的時(shí)候，我們也可以想辦法控制自己作為“早起鳥”或者“夜貓子”的特性。

‘Bright light is the most powerful way of shifting the body clock,’ says Professor Foster. So, if you’re an owl who has to get up early, get as much light as possible in the morning.Sleep with your curtains open or blinds up and get up and out for a walk or a run first thing.

福斯特教授說，“明亮的光線是調(diào)整生物鐘最有效的方法。”所以，如果你是一只不得不早起的夜貓子，你可以讓房間里早上盡可能的光線充足。睡覺的時(shí)候把窗簾打開，把百葉窗升起來。起床后先去散散步，或者跑幾圈。

‘You could also sit and eat breakfast with a light-therapy lamp on you as this helps to release the waking hormone, cortisol.’

“你可以在餐桌前擺一張臺(tái)燈，一邊坐著吃早餐、一邊接受“光線療法”，這種做法能夠刺激人體分泌喚醒自身活力的激素，即皮質(zhì)醇。

‘To give owls the best chance of winding down earlier, they should avoid being too active in the evening and keep lights dim — and don’t turn on a bright bathroom light to brush your teeth just before bed.’

對(duì)于夜貓子來說，為了在夜晚盡早放松下來，他們應(yīng)該在夜間避免過于興奮，保持光線昏暗——臨睡前刷牙時(shí)，不要讓浴室里的光線過于強(qiáng)烈。

‘Larks who need to work late should do the opposite — making their evenings active and stimulating, for instance by going to the gym, and keeping bright lights on.’

“而那些需要熬夜工作的早起鳥則恰好相反——他們應(yīng)該在夜間保持興奮活躍的精神狀態(tài)，比如去健身房，并且應(yīng)該保持室內(nèi)光線明亮。”

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