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(单词翻译:双击或拖选)
夏令时如何影响健康？
How Daylight Savings Time Affects Health
Much of the United States "springs forward" on Sunday, March 9th, for daylight saving time.
3月9日，星期日，美国大部分地区将实行夏令时。
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，在不同的日期开始和结束。
The time change can leave people tired and perhaps unhappy the next day.
时间的变化可能会让人们在第二天感到疲倦，甚至不开心。
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，3月份的时间变化后，心脏病发作和中风的发生率会增加。
However, there are ways to ease the effects of the time change, including getting more sunshine.
然而，有一些方法可以缓解时间变化的影响，包括获得更多的阳光。
The light helps reset your circadian rhythm for healthful sleep.
灯光有助于重置你的昼夜节律，以获得健康的睡眠。
In the U.S., daylight saving time begins Sunday at 2:00 in the morning.
在美国，夏令时从周日凌晨2:00开始。
The time change will reverse on November 2 when clocks "fall back" as daylight saving time ends.
11月2日，随着夏令时的结束，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.
夏威夷州和亚利桑那州的大部分地区不会在春季发生变化。
Those areas remain on standard time along with Puerto Rico, American Samoa, Guam and the U.S. Virgin Islands.
这些地区以及波多黎各、美属萨摩亚、关岛和美属维尔京群岛仍按标准时间运行。
Some people try to prepare for the change to daylight saving time by going to bed a little earlier two or three nights ahead.
有些人试图提前两三个晚上早睡，为夏令时的改变做准备。
But with a third of American adults already not getting the suggested seven hours of nightly sleep, catching up can be difficult.
但是，由于1/3的美国成年人已经没有达到建议的每晚7小时的睡眠时间，因此很难赶上。
The brain has a kind of clock that is set by exposure to sunlight and darkness.
大脑有一种时钟，是通过暴露在阳光和黑暗中来设定的。
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，大约以24小时为一个周期。
It governs when we become sleepy and when we are more wakeful.
它决定我们何时困倦和何时更加清醒。
The rhythms change with age.
节奏随着年龄的增长而变化。
This is one reason that early-to-rise young children turn into hard-to-wake teenagers.
这就是儿童醒得早，而到了青少年时期就变得多觉的原因之一。
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激素水平开始增加，导致疲劳。
Too much light in the evening — that extra hour from daylight saving time — delays the melatonin increase.
晚上过多的光线——从夏令时开始的额外一小时——会延迟褪黑激素的增加。
As a result, the cycle gets delayed.
结果，周期被推迟。
The circadian rhythm affects more than sleep.
昼夜节律的影响不仅仅是睡眠。
It also influences heart rate, blood pressure, hormone releases and other systems.
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.
睡眠剥夺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.
一项关于美国交通死亡人数的研究表明，春季时间变化后的头几天，致命车祸人数有所增加。
The risk of crashes is highest in the morning, it found.
研究发现，早上发生车祸的风险最高。
Researchers suggested sleep deprivation might be responsible.
研究人员认为睡眠不足可能是造成这种情况的原因。
The time change also has a link to the heart.
时间的变化也与心脏有联系。
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.
美国心脏协会指出，研究表明，夏令时开始后的周一心脏病发作增加，两天后中风增加。
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.
医生们已经知道，心脏病发作，尤其是严重的心脏病发作通常在周一更常见，而在早上，血液更有可能凝结。
Researchers do not know why the time change would add to that Monday connection.
研究人员不知道为什么时间变化会增加周一的联系。
But it is possible the sudden circadian change influences other issues such as high blood pressure in people already at risk.
但突然的昼夜节律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。
To prepare for daylight saving time, experts offer some advice.
为了为夏令时做好准备，专家们提供了一些建议。
Slowly move bedtimes about 15 or 20 minutes earlier for several nights before the time change.
在时间改变之前的几个晚上，慢慢地将就寝时间提前15或20分钟。
Try to rise earlier the next morning, too.
第二天早上也尽量早点起床。
Go outside for early morning sunshine the first week of daylight saving time.
夏令时的第一周，出去享受清晨的阳光。
This is another way to help reset your body's clock.
这是帮助重置身体生物钟的另一种方法。
Start daily activities, like dinner or exercise, a little earlier.
提前一点开始日常活动，例如晚餐或锻炼。
This may help tell your body to start getting used to the new conditions, sleep experts suggest.
睡眠专家建议，这可能有助于告诉你的身体开始适应新的条件。
Daytime sleeping, the drug caffeine and light from phones and other electronic devices can make an earlier bedtime even harder.
白天睡觉、药物咖啡因和手机和其他电子设备的光线会使早睡更加困难。
Americans have discussed ending daylight saving time.
美国人已经讨论过结束夏令时。
But so far, no official changes have been made.
但到目前为止，官方尚未做出任何改变。
Health groups such as the American Medical Association and American Academy of Sleep Medicine believe it is time to end time changes.
美国医学协会和美国睡眠医学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.
研究小组认为，全年保持标准时间对人类生物学和睡眠需求更有效。
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