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Weekday–Weekend Sleep Imbalance Bad for Blood Sugar Regulation

Few things are more satisfying than sleeping late on weekends. But though the extra z’s may improve your mood, they do not appear to improve your health. Because a new study shows that so-called “recovery sleep” cannot reset¹ the body’s metabolic² clock…and may actually lead to some serious health issues.“Sleep loss can impact a range of physiological³ systems. It can increase our risk for cardiovascular disease, it can cause weight gain, it can decrease insulin sensitivity, so it can increase our risk of diabetes….

没有什么比周末晚睡更令人满意的了。但是，尽管额外的睡眠可以改善你的情绪，但并没有改善你的健康。因为一项新的研究表明所谓的“恢复性睡眠”不能重置身体的新陈代谢时钟，而且可能会导致一些严重的健康问题。“睡眠不足会影响一系列的生理系统。它会增加我们患心血管疾病的风险，会导致体重增加，会降低胰岛素敏感性，所以也会增加我们患糖尿病的风险……

Christopher Depner, an assistant professor in the department of integrative physiology⁴ at the University of Colorado, Boulder⁵.“And this can happen, depending on what you’re looking at, this can happen as quick as one or two nights of not getting enough sleep.”A lot of us shut off the alarm on Saturday and Sunday. But we go right back to burning the candle at both ends once the workweek begins.

科罗拉多大学博尔德分校综合生理学系助理教授克里斯托弗?德普纳说。“这可能会发生，取决于你在看什么，这可能会发生在睡眠不足的一两个晚上。“我们很多人都在周六和周日关掉闹钟。但是，一旦新的一周开始了，我们就又开始拼命工作了。

“So we were really interested in how this sort of cycle of insufficient⁶ sleep, weekend recovery sleep, insufficient sleep, can impact your risk of obesity⁷ and metabolic disease.”Depner and his colleagues invited volunteers to a nine-day snooze-a-thon. One group was allowed to get a full night’s sleep. The next was kept to just five hours each night. And the third group went back and forth⁸, restricted to five hours of shut-eye during the workweek, allowed as much sleep as they wanted over the weekend, and then back to five hours for the last couple days.

“所以我们非常感兴趣的是，这种睡眠不足的循环，周末恢复性睡眠，睡眠不足，会如何影响肥胖和代谢疾病的风险。德普纳和他的同事们邀请志愿者参加一个为期9天的睡眠马拉松。其中一组被允许睡一整夜。第二组每晚只睡5个小时。第三组人来回走动，每周只睡5小时，周末想睡多少就睡多少，最后几天又回到5小时。

The results?

结果呢?

“Well, the key findings from this study show that when we maintain insufficient short sleep schedules during a typical work or school week, we find that this leads people to eat more than they need and this leads to weight gain.”Ken Wright, professor of integrative physiology at U.C. Boulder. He’s the senior author of the study, which appears in the journal Current Biology.

“这项研究的发现表明，当在工作日或上学的星期里保持短时间睡眠时，我们发现这会导致人们吃得比他们需要的多，从而导致体重增加。肯?赖特是加州大学博尔德分校综合生理学教授。他是这项研究的资深作者,此项研究发表在《当代生物学》杂志上。

So it seems a loss of sleep leads to a spike⁹ in snacking. But even more surprising, sleeping in on the weekend doesn’t help—and even makes things worse.

因此，睡眠不足似乎会导致零食摄入量激增。但更令人惊讶的是，周末睡懒觉并没有缓解这种状况，反而让事情变得更糟。

“We found that after the weekend, when they went back to getting insufficient sleep during the work or school week, we found that their liver and their muscle insulin sensitivity or blood sugar regulation was reduced. And this is not something we had found in people who maintained chronic¹⁰ insufficient sleep schedules. So it’s possible that, yes, this is a worsening of the body’s ability to regulate blood sugar for those specific tissues after the weekend.”So make a date with a pillow. And trade the sweets for sweet dreams.

“我们发现，周末过后，当回到工作或上学期间睡眠不足的状态时，他们的肝脏和肌肉胰岛素敏感性或血糖调节都降低了。在长期睡眠不足人的身上不会出现此种状况。所以很有可能，是的，这是周末过后身体对那些特定组织的血糖调节能力的恶化。所以，与枕头约会吧。用糖果交换甜蜜的梦。