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Long holidays often mean the chance to sleep in. For many parents, it’s time to let kids stay up late and allow them to catch up on sleep the next morning. A few late nights and sleep-ins won’t hurt, but it’s best not to fall completely off the bedtime routine during the holidays. It can be very hard to get back on track once school starts. It’s fine to be more flexible about bedtime in the holidays than during school time. But parents must factor in the negative effects once out of control.

Even relatively minor differences in wake time can upset your circadian rhythms (昼夜节律). Sleep science research supports the need for bed and wake times to be consistent across the week and weekend. That’s not just because it ensures young people get enough sleep; even more importantly, it helps because our circadian clock needs regularity. Sleepiness and circadian rhythms need to be regular so they can work together. When they do, it is best for our quality of sleep but also for our general health.

Irregular rhythms — which happen when bed times and wake times are significantly different between school weeks and weekends — can negatively affect mood, psychological and physical health, social engagement and school performance. The risk with letting kids go to bed late a few nights in a row is that they’ll sleep progressively later each day. If this happens over the entire school holidays, not only could the bedtime get later and later but the circadian rhythm will become accustomed to being later and later. If so, resetting the circadian clock to a school-friendly, manageable time is certainly possible. But it requires some considerable readjustments and sometimes professional help.

If wake times do get out of kilter, try making them progressively earlier and earlier gradually over a few weeks before school starts until the required wake time is achieved. A better solution might be to make sure circadian rhythms don’t get out of control in the first place.

1.1.What’s the main idea of the first paragraph?

A Holidays are for catching up on sleep.

B Occasional sleep-ins are not a problem.

C Keep bedtime routine during holidays.

D Be flexible with bedtime during holidays.

解析：选C。C 段落大意题。根据第一段内容，尤其是“But parents must factor in the negative effects once out of control.”可知，第一段主要提出作者的论点：在假日期间也要保持常规的昼夜节律。故选C。

2.2.Why should kids sleep on time during weekends?

A To ensure enough sleep.

B To keep circadian regularity.

C To improve sleep quality only.

D To make routines more flexible.

解析：选B。B 细节理解题。根据第二段中的“That’s not just because it ensures young people get enough sleep; even more importantly, it helps because our circadian clock needs regularity.”可知，保持日常的作息能确保足够的睡眠，更能维持生物钟的规律性。故选B。

3.3.What’s a potential consequence of irregular rhythms during holidays?

A There is no significant impact.

B It improves children’s overall health.

C It helps kids adapt to school schedule.

D It negatively affects many aspects.

解析：选D。D 细节理解题。根据第三段中的“can negatively affect mood, psychological and physical health, social engagement and school performance”可知，不规律的作息会给情绪、身心健康、社交和学业带来负面影响。故选D。

4.4.What’s suggested if wake times get out of control before school?

A Gradually adjusting wake times earlier.

B Letting kids sleep in until the last day.

C Ignoring the issue and hoping for the best.

D Letting kids wake up as they please.

解析：选A。A 细节理解题。根据最后一段中的“If wake times do get out of kilter, try making them progressively earlier and earlier gradually over a few weeks before school starts until the required wake time is achieved.”如果起床时间失衡，可以试着在开学前的几周内逐渐让他们的起床时间越来越早，直到达到要求的起床时间。故选A。