On Sunday, Americans ushered in daylight saving time, turning their clocks one hour ahead. Shifting clocks can leave many of us so sleep deprived the day after that experts have dubbed it “Sleepy Monday.”

本周日，美国人迎来了夏令时，把时钟调快一小时。调整生物钟会让我们中的许多人在第二天睡眠不足，专家们称之为“昏昏欲睡的星期一”。

Aric Prather, PhD, director of UC San Francisco’s Behavioural Sleep Medicine Research Program and professor of psychiatry and behavioral sciences, specializes in treating people with sleep disorders, largely insomnia and and circadian rhythm disorders.

Aric Prather博士，加州大学旧金山分校行为睡眠医学研究项目主任，精神病学和行为科学教授，专门治疗睡眠障碍患者，主要是失眠和昼夜节律障碍。

We asked Prather what happens when we miss Zzz’s – and just how badly springing forward sets our sleep back, temporarily.

我们问普拉瑟，如果我们错过了睡眠，会发生什么——以及因夏令时开始而把时钟向前调整一小时有多严重，会暂时影响我们的睡眠。

How does a lack of sleep affect our health?

睡眠不足如何影响我们的健康?

A lack of sleep is associated with a host of health issues, like an increased risk of cardiovascular events, like high blood pressure and heart disease, weight gain and a weakened immune system – making you more vulnerable to infectious diseases. Recently, there’s been more data suggesting a link with insufficient sleep and neuro degenerative diseases.

睡眠不足与许多健康问题有关，比如心血管疾病的风险增加，如高血压和心脏病，体重增加和免疫系统减弱，使你更容易感染传染病。最近，有更多的数据表明睡眠不足也与神经退行性疾病有关。

Is poor sleep bad for our mental health?

睡眠不好对我们的心理健康有害吗?

Yes. Pretty much every psychiatric condition has some level of sleep disturbance associated with it, but a lack of sleep is most commonly linked to an increased risk for depression and anxiety disorders.

是的。几乎每一种精神疾病都有一定程度的睡眠障碍，但睡眠不足通常会增加患抑郁症和焦虑症的风险。

How much sleep do you need based on your age?

根据你的年龄，你需要多少睡眠?

4 - 12 months  12 - 16 hours/day

1 - 2 years old  11 - 14 hours/day

3 - 5 years old  8 - 10 hours/day

6 - 12 years old  9 - 12 hours/day

13 - 18 years old  8 - 10 hours/day

18 years and older 7 - 8 hours/day

Why do our bedtimes and wake times matter?

为什么我们的就寝时间和起床时间很重要?

About one-third of adults don’t get enough sleep but there’s growing evidence that sleep regularity may be as important or even more important than sleep duration, in some cases.

大约三分之一的成年人睡眠不足，但越来越多的证据表明，在某些情况下，睡眠规律可能与睡眠时间一样重要，甚至更重要。

Sleep regularity is how consistent you can be with your bedtimes and wake-up time. A recent study reviewed data from more than 60,000 sleepers in the United Kingdom. The research found that high sleep regularity was associated with at least a 20% reduction in mortality. This was independent of the amount of sleep that people were getting and emphasizes the importance of our circadian rhythm, or our internal clock that helps keep us awake during the day and sleep at night.

睡眠规律是指你的就寝时间和起床时间有多一致。最近的一项研究回顾了英国6万多名睡眠者的数据。研究发现，高规律的睡眠与死亡率至少降低20%有关。这与人们的睡眠时间无关，强调了昼夜节律的重要性，也就是帮助我们白天保持清醒，晚上保持睡眠的生物钟。

Does daylight saving time actually affect our sleep?

夏令时真的会影响我们的睡眠吗?

Yes. Losing an hour of sleep certainly makes everybody a little bit cranky and it can have real world consequences.

是的。少睡一个小时肯定会让每个人都有点暴躁，这可能会对现实世界产生影响。

The Monday after daylight saving time kicks in is actually known as “Sleepy Monday.” Many people can probably relate to feeling groggy the next morning but it carries some real risks: There’s about a 6% increase in fatal car accidents, data also suggests increases in hospital admissions for conditions like heart attacks and atrial fibrillation, or a-fib. Judges have even been shown to dole out harsher sentences on “Sleepy Monday,” compared to the preceding Monday.

夏令时开始后的星期一实际上被称为“昏昏欲睡的星期一”。许多人可能会在第二天早上感到昏昏沉沉，但这也带来了一些真正的风险:致命的车祸增加了约6%，数据还显示，因心脏病发作和心房纤颤(a-fib)等疾病入院的人数也有所增加。与前一个星期一相比，法官们甚至在“昏昏欲睡的星期一”做出了更严厉的判决。

What are some tips for preparing for daylight saving time?

为夏令时做准备有什么建议?

Adjust your schedule the week before by waking up 15 to 20 minutes earlier for a few days prior to the change.

在前一周调整你的时间表，在改变之前的几天早起15到20分钟。

When you wake up, make sure to get some sunlight into your eyes, which helps retrain your circadian clock and will make waking up a little easier.

当你醒来时，确保让阳光照进你的眼睛，这有助于重新训练你的生物钟，让你更容易醒来。

Get a good night’s rest on the Saturday night before daylight saving time starts by really protecting that bedtime routine. Make sure you plan a strong wind-down routine to get good restorative restful sleep in anticipation of the change.

在夏令时开始之前的周六晚上好好休息一下，真正保护你的就寝时间。确保你计划了一个强有力的放松程序，以便在预期的变化中获得良好的恢复睡眠。

Take precautions: Know that you might be groggy on Sleepy Monday so, if you can, take that into account when planning trips that might mean long drives or projects that might require using heavy equipment, for example.

预防措施:要知道你可能会在昏昏欲睡的星期一昏昏沉沉，所以，如果可以的话，在计划长途驾驶或可能需要使用重型设备的项目时，要考虑到这一点。