夏令时如何影响健康
📖 逐句对照翻译
Much of the United States “springs forward” on Sunday, March 9th, for daylight saving time.
美国大部分地区于3月9日周日实行夏令时，时钟拨快一小时。
Worldwide, many other countries also observe daylight saving time, starting and ending on different dates.
在世界范围内，许多其他国家也实行夏令时，但开始和结束的日期各不相同。
The time change can leave people tired and perhaps unhappy the next day.
时间的改变可能会让人第二天感到疲惫，甚至可能心情不佳。
But it also might even harm health.
但它甚至可能损害健康。
Some studies have found an increase in heart attacks and strokes right after the March time change.
一些研究发现，在3月时间调整后，心脏病发作和中风的情况有所增加。
However, there are ways to ease the effects of the time change, including getting more sunshine.
然而，有一些方法可以减轻时差变化的影响，包括多晒太阳。
The light helps reset your circadian rhythm for healthful sleep.
光线有助于重置你的昼夜节律，从而获得健康的睡眠。
When does daylight saving time start?
夏令时什么时候开始？
In the U.S., daylight saving time begins Sunday at 2:00 in the morning.
在美国，夏令时于周日凌晨2点开始。
The time change will reverse on November 2 when clocks “fall back” as daylight saving time ends.
时间变更将在11月2日逆转，届时随着夏令时结束，时钟会“回拨”。
The state of Hawaii and most of the state of Arizona do not make the spring change.
夏威夷州和亚利桑那州的大部分地区不实行春季调时。
Those areas remain on standard time along with Puerto Rico, American Samoa, Guam and the U.S. Virgin Islands.
这些地区与波多黎各、美属萨摩亚、关岛和美属维尔京群岛一样，仍采用标准时间。
Some people try to prepare for the change to daylight saving time by going to bed a little earlier two or three nights ahead.
有些人为了适应夏令时的变化，会提前两三个晚上稍微早点上床睡觉。
But with a third of American adults already not getting the suggested seven hours of nightly sleep, catching up can be difficult.
但三分之一的美国成年人已经达不到建议的每晚七小时睡眠，因此补觉可能很难。
The brain
大脑
The brain has a kind of clock that is set by exposure to sunlight and darkness.
大脑有一种生物钟，它通过接触阳光和黑暗来设定。
This clock, known as the circadian rhythm, is on a roughly 24-hour cycle.
这个时钟被称为昼夜节律，以大约24小时为一个周期。
It governs when we become sleepy and when we are more wakeful.
它控制着我们何时感到困倦，何时更加清醒。
The rhythms change with age.
节奏随年龄而变化。
This is one reason that early-to-rise young children turn into hard-to-wake teenagers.
这是早起的孩子会变成难以叫醒的青少年的原因之一。
Morning light resets the rhythm.
晨光重置了节奏。
By evening, levels of a hormone called melatonin begin to increase, leading to tiredness.
到了晚上，一种名为褪黑激素的荷尔蒙水平开始上升，使人感到疲倦。
Too much light in the evening — that extra hour from daylight saving time — delays the melatonin increase.
晚上光照过多——即夏令时带来的额外一小时——会延迟褪黑素的增加。
As a result, the cycle gets delayed.
结果，这个循环被延迟了。
The circadian rhythm affects more than sleep.
昼夜节律影响的不只是睡眠。
It also influences heart rate, blood pressure, hormone releases and other systems.
它还会影响心率、血压、激素释放以及其他系统。
Health effects
健康影响
Sleep deprivation, or lack of sleep, is linked to heart disease, weight conditions, problems with thinking and remembering, and more.
睡眠不足或缺乏睡眠与心脏病、体重问题、思维和记忆问题等有关。
Deadly car crash numbers increase the first few days after the spring time change, a study of U.S. traffic deaths says.
一项关于美国交通死亡事故的研究表明，在春季时间调整后的头几天，致命车祸数量会上升。
The risk of crashes is highest in the morning, it found.
研究发现，早晨发生撞车的风险最高。
Researchers suggested sleep deprivation might be responsible.
研究人员认为，睡眠不足可能是原因所在。
The time change also has a link to the heart.
时间的改变也与心脏有关。
The American Heart Association points to studies that suggest an increase in heart attacks on the Monday after daylight saving time begins, and in strokes for two days afterward.
美国心脏协会援引的研究表明，在夏令时开始后的周一，心脏病发作有所增加，而在之后的两天里，中风病例也有所上升。
Doctors already know that heart attacks, especially severe ones, are a bit more common on Mondays generally — and in the morning, when blood is more likely to clot.
医生已经知道，心脏病发作，尤其是严重的心脏病发作，一般在周一更为常见——而且在早晨，血液更容易凝结。
Researchers do not know why the time change would add to that Monday connection.
研究人员不清楚为什么时间变化会增加与周一的这种联系。
But it is possible the sudden circadian change influences other issues such as high blood pressure in people already at risk.
但昼夜节律的突然变化可能会影响其他问题，比如已有风险的人出现高血压。
Prepare for daylight saving time
为夏令时做好准备
To prepare for daylight saving time, experts offer some advice.
为了迎接夏令时，专家提供了一些建议。
Slowly move bedtimes about 15 or 20 minutes earlier for several nights before the time change.
在时间变更前的几个晚上，逐渐将就寝时间提前大约15到20分钟。
Try to rise earlier the next morning, too.
第二天早上也试着早点起床。
Go outside for early morning sunshine the first week of daylight saving time.
在夏令时开始的第一周，早起去户外晒晒太阳。
This is another way to help reset your body’s clock.
这是另一种帮助重置你生物钟的方法。
Start daily activities, like dinner or exercise, a little earlier.
把日常活动，比如晚餐或锻炼，提前一点开始。
This may help tell your body to start getting used to the new conditions, sleep experts suggest.
睡眠专家建议，这可能有助于让你的身体开始适应新的环境。
Daytime sleeping, the drug caffeine and light from phones and other electronic devices can make an earlier bedtime even harder.
白天睡觉、咖啡因以及手机和其他电子设备发出的光线，都会让提前入睡变得更加困难。
End daylight saving time?
结束夏令时？
Americans have discussed ending daylight saving time.
美国人已经讨论过废除夏令时。
But so far, no official changes have been made.
但到目前为止，还没有进行任何官方变动。
Health groups such as the American Medical Association and American Academy of Sleep Medicine believe it is time to end time changes.
美国医学会和美国睡眠医学学会等健康组织认为，是时候结束时间调整了。
The groups suggest that staying with standard time year-round works better for human biology and sleep needs.
这些组织认为，全年实行标准时间更符合人体生物学规律和睡眠需求。
I’m Caty Weaver.
我是凯蒂·韦弗。
Lauran Neergaard reported on this story for the Associated Press.
劳伦·尼尔加德为美联社报道了这一事件。
John Russell adapted it for VOA Learning English.
约翰·拉塞尔为VOA英语学习频道改编了它。
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