未登录,请登录后再发表信息
最新评论 (0)
播放视频

在白天小睡真的对我们有好处吗?

Are naps actually good for us? | Sleeping with Science

Are we designed to nap during the day?
在白天小睡是我们的生理需求吗?
Most people aim to get their recommended seven to nine hours of sleep
大部分人都希望在晚上能睡够大家建议的
in one long stretch at night.
7到9小时这么长的时间
And the technical term for this is “monophasic sleep.”
用专业术语来讲 这个叫“单相睡眠”
In other words, a single bout of sleep at night.
换句话说 就是晚间仅有的一次睡眠
However,
但是
we may not have been programmed to sleep in this way.
我们生理需求的可能并不是这种睡眠模式
Now I’m sure you’ve had that experience
我相信你们都有过这样的经历
of a drop in your alertness in the afternoon,
下午的时候你会开始走神
where you start to feel a little sleepy.
因为你感觉有点犯困
And you can also see it in other people as well,
而你会发现其他人也有这样的状况
as their heads begin sort of bobbing up and down during afternoon meetings.
比如在下午的会议中 他们的头会开始上下晃动
Now you may think this afternoon drop in your alertness
你可能会认为下午大脑走神 犯困
is because of a big lunch,
是因为你中午吃太多了
but in actual fact,
但实际上
it seems to be hardwired.
这似乎是天生的反应
Because if I place electrodes on your head,
因为 如果我把电极放进你的大脑
there is a reliable, preprogrammed drop
就会发现大脑的清醒程度
in your brain’s alertness during the afternoon.
在下午的时候确确实实有预设一个下降
And it happens to most of us somewhere between the one to four pm mark.
对我们大多数来说 这个下降会出现在下午一点到四点间
What this suggests
这表明
is that we may have been designed to sleep in a biphasic pattern,
我们对睡眠真正的生理需求可能是双相的
meaning one longer bout of sleep at night
也就是说不仅需要在晚上睡一段长长的时间
and then a short afternoon nap during the day,
白天也需要在下午打个小盹
very much like the siesta cultures around the world.
这很类似世界上流行的午睡文化
But is napping always a good thing?
但在白天小睡对身体总有好处吗?
Well, not necessarily.
其实 也不见得
Although we and other scientists
尽管我们和其他科学家
have discovered that naps can have benefits for both the brain and for the body,
已经发现白天小睡对我们的大脑和身体都有好处
naps can be a double-edged sword.
但小睡却是一把双刃剑
Long naps in the afternoon or in the early evening
在下午或是傍晚睡太久的话
can just take the edge off your sleepiness.
它只会削弱你晚上的困意
It’s a little bit like snacking before your main meal.
这就有点像你在吃正餐之前吃了零食
So if you are struggling with sleep at night,
所以如果你晚上辗转反侧睡不着
the best advice is not to nap during the day.
那最好就不要在白天小睡了
Instead, build up all of that healthy sleepiness
相反 我们应该建立起所有良好的睡眠习惯
so that you give yourself the best chance of falling asleep easily
这样才能最大可能地让你自己在夜晚轻松入睡
and then staying asleep soundly across the night.
并能有持久不断的酣畅睡眠
But if you’re not struggling with sleep
但如果你没有睡不着的烦恼
and you can nap regularly during the day,
你可以在白天有规律的小睡
the naps of around 20 minutes taken early in the day
在白天还不太晚的时候 小睡个20分钟左右
can be just fine.
对我们挺好的

发表评论

译制信息
视频概述

你有午睡的习惯吗?你白天会时不时打盹吗?这些现象是不是正常的生理现象,我们又该如何建立更好的睡眠习惯呢?一段简短的小视频告诉你科学家的发现。

听录译者

收集自网络

翻译译者

鱼尾

审核员

审核员LJ

视频来源

https://www.youtube.com/watch?v=uEHu8LIZUKI

相关推荐