Giving yourself a lie-in at the weekend could reduce your risk of
depression, suggests study
Don’t feel too bad if you’re the type to still be in bed past 11am on a Saturday. Yes, those up-at-6am types might look smug with their Instagram stories of sunrise yoga and morning museum trips, but it turns out that getting some extra rest at the weekend could be good for your mental wellbeing.
Having a lie-in could halve your risk of getting depression, suggests research from Yonsei University. But be warned – this benefits only apply if you sleep for an extra two hours. Any more than that and you actually increase your risk.
Researchers at the South Korean university tracked 5,500 people who said they often missed out on a full night’s sleep during the working week. They found that those who caught up on snoozing by having a lie in of an extra two hours at the weekend were 48% less likely to develop depression. Those who had a one-hour lie-in reduced their risk of low mood by a third. But for people who slept for longer than two hours extra on Saturday and Sunday, depression rates were 16% higher.
These findings are backed up by a 2018 study from Sweden, which suggested that if you could bring up your average duration of sleep by staying in bed later at the weekends, you could be in better health.
What’s even better than a lie-in at the weekend, though, is not needing one. If you can increase the duration and quality of your sleep during the week, thus upping your overall average and reducing the need to ‘catch up’ at the weekend, that’s likely to promise even more positive effects for your mental and physical wellbeing.
It’s still recommended that you get between seven and nine hours of sleep a night – so make that your aim rather than pretending a lie-in erases all the damage from late nights every other day.
难点注释：
lie-in：n/v
1) 名词表示“（早晨）晚起床，赖床”，means “a time when you stay in bed later than usual in the morning”. 如：I'm not working tomorrow so I can have a bit of a lie-in. 我明天不上班，所以我可以晚一点起床。
2）动词表示“睡懒觉”，means “to stay in bed later than usual in the morning”. 如：
He used to lie in till lunch time on Sunday morning. 他以前星期天早上总是睡懒觉到午餐时。
Halve，V
表示“使...减半；把…二等分”，means “to reduce something by half or divide something into two equal pieces”. 如：He and I decided to halve expenses on our trip. 我和他决定均摊旅行费用。
Depression：n
1）表示“忧郁，抑郁；消沉，沮丧”，means “the state of feeling very unhappy and without hope for the future”. 如：He committed suicide during a fit of depression. 他一时想不开，自杀了。
2）表示“抑郁症”，means “a mental illness in which a person is very unhappy and anxious (= worried and nervous) for long periods and cannot have a normal life during these periods”. 如：
He suffers from acute depression. 他患有严重的抑郁症。
3）表示“萧条”，means “a long period of seriously reduced business activity and high unemployment". 如：Roughly speaking, I think we are heading for the depression. 大体说来,我认为我们正走向萧条。
Smug, adj
表示“沾沾自喜的，自鸣得意的”，means “too pleased or satisfied about something you have achieved or something you know”如：Don't be smug with praise. Don't whine about humiliation. Don't be discouraged by failure. Don't be arrogant with success. 受人称誉要能不自满;被他欺侮要能不怨尤; 遭逢失败要能不气馁;处事成功要能不骄恣。
The Chinese tend to be smug about old age. 中国人向来以高龄为荣。
Yoga, n
表示“（源于印度的）瑜伽术”，means “a set of physical and mental exercises, originally from India, intended to give control over the body and mind”如：Yoga is a good discipline for learning to relax. 要学会身心松弛，瑜伽功是一种有效的锻炼方法。
Track: v;n(名词意同动词）
1）表示“跟踪，追踪”，means “to follow a person or animal by looking for proof that they have been somewhere, or by using electronic equipment”；如：The police tracked the terrorists to their hide-out. 警方跟踪恐怖分子至其藏匿处。It's difficult to track an animal right after rain. 刚下完雨后要追踪猎物是很困难的。
2）表示“追踪，记录…的进展”，means “to record the progress or development of something over a period”. 如：They tracked the plane with searchlights. 他们用探照灯追踪那架飞机。
电影《博物馆奇妙夜3》（Night at the Museum: Secret of the Tomb）中的台词：You're sort of set up to track my phone? You track my phone? 你定位追踪我的手机？你竟然追踪我的手机？
miss out: v
1) 表示“错失享乐（或获利）的机会”，means “to fail to use an opportunity to enjoy or get an advantage from something”. 如：She always misses out, because she's never there. 她总是错过机会，因为她老是不在。
2) 表示“漏掉：，means ”leave undone or leave out“. 如：You have missed out no vital steps. 你没有遗漏任何一个必要步骤。
Snooze，v
表示“打盹，小睡”，means “to sleep lightly for a short while”. 如：Dad is taking a snooze in the other room. 爸爸正在另外一间房间里打盹儿。
you snooze, you lose 表示“一旦不留神就会被人抢先”，means “if you do not pay attention and do something quickly, someone else will do it instead of you”.如：This is a lucky day for you. Quick action is required to take full advantage of an opportunity. You snooze, you lose! 今天是你的幸运日。需要火速行动来把握机会。要是你没快点行动，机会就没了啊！
back up：v
1）表示“证明，证实”，means “to prove something is true”. 如：
His claims are backed up by recent research. 最新的研究证实了他的断言。
2）表示”(使)后退,(使)倒退“ ，means "(cause to) go backward". 如: The car backed up and hit the tree. 汽车倒退撞在树上。
3) 表示“ (因积聚而)拥堵；堵塞 ”，means ”become or cause to become obstructed". 如：Clogged pipes backed up drain water. 阻塞的水管堵塞了沟水。
Up：v
动词，表示“提高，增加，提升（价格）”，means “to increase something such as a price”. 如：We should up our output. 我们应该增加我们的产量。
catch up
表示“达到同样质量（或水平）；赶上”，means “to reach the same quality or standard as someone or something else”. 如：
Old age and infirmity had begun to catch up with him. 他开始显出年老体衰的样子了。
Recommend, v
表示“推荐，介绍；建议”，means “to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”. 如：
Can you recommend a good dictionary? 你能介绍一本好字典吗?
Erase, v
表示“消除；消灭；清除”，means “to remove or destroy something, especially something that shows that person or thing ever existed or happened”. 如：There is no way to erase what I have done. I am sorry. 我所做的事已是无法抹去了。我很抱歉。