How Daylight Saving Time Affects Health
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Much of the United States “springs forward” on Sunday, March 9th, for daylight saving time. Worldwide, many other countries also observe daylight saving time, starting and ending on different dates.
美国大部分地区在 3 月 9 日星期日“提前”实行夏令时。 在世界范围内，许多其他国家也遵守夏令时，在不同的日期开始和结束。
The time change can leave people tired and perhaps unhappy the next day. But it also might even harm health. Some studies have found an increase in heart attacks and strokes right after the March time change.
时间的改变可能会让人们感到疲倦，甚至第二天可能会不高兴。 但它甚至可能损害健康。 一些研究发现，三月时间变更后，心脏病和中风的发病率立即增加。
However, there are ways to ease the effects of the time change, including getting more sunshine. The light helps reset your circadian rhythm for healthful sleep.
然而，有一些方法可以减轻时间变化的影响，包括增加阳光照射。 灯光有助于重置您的昼夜节律，实现健康睡眠。
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. The time change will reverse on November 2 when clocks “fall back” as daylight saving time ends.
在美国，夏令时从周日凌晨 2:00 开始。 11 月 2 日，随着夏令时结束，时钟“回落”，时间变化将逆转。
The state of Hawaii and most of the state of Arizona do not make the spring change. Those areas remain on standard time along with Puerto Rico, American Samoa, Guam and the U.S. Virgin Islands.
夏威夷州和亚利桑那州的大部分地区没有进行春季变化。 这些地区以及波多黎各、美属萨摩亚、关岛和美国仍然采用标准时间。 维尔京群岛。
Some people try to prepare for the change to daylight saving time by going to bed a little earlier two or three nights ahead. But with a third of American adults already not getting the suggested seven hours of nightly sleep, catching up can be difficult.
有些人尝试提前两三个晚上早点睡觉，为夏令时的改变做好准备。 但由于三分之一的美国成年人已经没有获得建议的七小时夜间睡眠，想要赶上这一趋势可能很困难。
The brain has a kind of clock that is set by exposure to sunlight and darkness. This clock, known as the circadian rhythm, is on a roughly 24-hour cycle. It governs when we become sleepy and when we are more wakeful. The rhythms change with age. This is one reason that early-to-rise young children turn into hard-to-wake teenagers.
大脑有一种时钟，通过暴露在阳光和黑暗中来设定。 这个时钟被称为昼夜节律，大约以 24 小时为一个周期。 它控制着我们何时变得困倦以及何时更加清醒。 节奏随着年龄的增长而变化。 这是早起的幼儿变成难以醒来的青少年的原因之一。
Morning light resets the rhythm. By evening, levels of a hormone called melatonin begin to increase, leading to tiredness. Too much light in the evening — that extra hour from daylight saving time — delays the melatonin increase. As a result, the cycle gets delayed.
晨光重置节奏。 到了晚上，褪黑激素的水平开始增加，导致疲劳。 晚上（夏令时的额外一小时）光线过多会延迟褪黑激素的增加。 结果，周期被延迟。
The circadian rhythm affects more than sleep. It also influences heart rate, blood pressure, hormone releases and other systems.
昼夜节律的影响不仅仅是睡眠。 它还影响心率、血压、激素释放和其他系统。
Sleep deprivation, or lack of sleep, is linked to heart disease, weight conditions, problems with thinking and remembering, and more.
睡眠不足或睡眠不足与心脏病、体重状况、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. The risk of crashes is highest in the morning, it found. Researchers suggested sleep deprivation might be responsible.
一项针对美国交通死亡的研究显示，春季时间变更后的头几天，致命车祸数量有所增加。 研究发现，早上发生车祸的风险最高。 研究人员认为睡眠不足可能是造成这种情况的原因。
The time change also has a link to the heart. 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.
时间的变迁也与心灵有着联系。 美国心脏协会指出，研究表明，夏令时开始后的周一心脏病发作率会增加，而夏令时后两天的中风发病率也会增加。
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，通常在周一和早上更常见，因为此时血液更容易凝结。
Researchers do not know why the time change would add to that Monday connection. But it is possible the sudden circadian change influences other issues such as high blood pressure in people already at risk.
研究人员不知道为什么时间改变会增加周一的联系。 但昼夜节律的突然变化可能会影响其他问题，例如已经处于危险之中的人的高血压。
Prepare for daylight saving time To prepare for daylight saving time, experts offer some advice.
为夏令时做好准备 为了准备夏令时，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. Try to rise earlier the next morning, too. Go outside for early morning sunshine the first week of daylight saving time. This is another way to help reset your body’s clock. Start daily activities, like dinner or exercise, a little earlier. This may help tell your body to start getting used to the new conditions, sleep experts suggest. Daytime sleeping, the drug caffeine and light from phones and other electronic devices can make an earlier bedtime even harder.
在时间改变之前的几个晚上，慢慢地将就寝时间提前约 15 或 20 分钟。 第二天早上也尽量早点起床。 夏令时第一周，到户外享受清晨的阳光。 这是帮助重置生物钟的另一种方法。 早一点开始日常活动，例如晚餐或锻炼。 睡眠专家建议，这可能有助于告诉您的身体开始适应新的条件。 白天睡眠、药物咖啡因以及手机和其他电子设备发出的光会使早睡变得更加困难。
End daylight saving time?
结束夏令时？
Americans have discussed ending daylight saving time.
美国人已经讨论结束夏令时。
But so far, no official changes have been made. Health groups such as the American Medical Association and American Academy of Sleep Medicine believe it is time to end time changes.
但到目前为止，官方尚未做出任何改变。 美国医学会和美国睡眠医学会等健康组织认为，是时候结束时间变化了。
The groups suggest that staying with standard time year-round works better for human biology and sleep needs. I’m Caty Weaver.
这些小组建议，全年保持标准时间更适合人体生物学和睡眠需求。 我是凯蒂·韦弗。
Lauran Neergaard reported on this story for the Associated Press. John Russell adapted it for VOA Learning English. __________________________________________________ circadian rhythm – n. the mental, behavioral, and physical changes a person experiences over a 24-hour period exposure – n. the condition of being subject to some effect or influence reverse – v. to undo, to turn about in position or direction cycle – n. a series of events that take place regularly and return to the same starting point hormone – n. a product of living cells that circulates in the body and produces an effect on the activity of cells clot – v. to undergo chemical reactions that result in blood becoming a lump or mass (a clot)
劳兰·尼尔加德 (Lauran Neergaard) 为美联社报道了这个故事。 约翰·拉塞尔将其改编为美国之音英语学习频道。 _________________________________________________ 昼夜节律 - n.一个人在 24 小时暴露期间所经历的精神、行为和身体变化 – n.受到某种影响或影响的情况 反向 – v. 撤消、在位置或方向循环中转动 – n.一系列定期发生并返回同一起点的事件荷尔蒙 – n.活细胞的产物，在体内循环并对细胞凝块的活性产生影响 - v. 进行化学反应，导致血液变成肿块或团块（凝块）