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科学分析打盹的力量 – 译学馆
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科学分析打盹的力量

The Scientific Power of Naps

在中午感觉昏昏沉沉,疲惫或是没有动力吗?
Feeling groggy, tired or unmotivated in the afternoon?
饮用咖啡、苏打水和能量饮料,
Using coffee, soda and energy drinks
我们经常努力去度过异常漫长的一天,
we often try to push through the dreaded long day
打着哈欠与疲劳抗争。
yawning through the hours and fighting the fatigue.
但恰巧它的解决方案
But it just so happens that the solution
正是我们一直试图避免的事情,
is the very thing we’ve been trying to avoid all along,
睡眠。
sleep.
事实是打盹
Truth is, the power nap
也许是最有效的方法
is perhaps the most effective way
去恢复你大脑的精力。
to rejuvenate your brain.
你的睡眠周期有四个主要阶段。
There are four main stages of your sleep cycle.
前两个是浅层睡眠,
The first two are relatively light sleep,
而第三个带你进入深度睡眠状态。
while the third brings you into a deep slumber.
最后一个阶段被称为眼球快速运动,
The final stage known as rapid eye movement,
简称REM,
or REM for short,
是你大多数梦的开始。
is where most of your dreams begin.
打盹的好处与
The benefits of napping are tied to the length
你睡眠的时间长度有关。
of time in which you are asleep.
打盹30分钟
Naps 30 minutes in length
通常只能进入第一阶段。
generally only allow time to enter these first stages.
在第一阶段,眼球开始缓慢运动,
In stage 1, slow eye movement begins
如果醒来,你经常觉得你根本没有睡着。
and if woken you often feel as though you didn’t even sleep.
但当你进入到第二阶段,
But as you continue into stage 2
你的大脑开始抑制处理信息
your brain begins to inhibit processing.
和忽略它认为无害的外部刺激,
and ignores external stimuli that it deems non-dangerous
这是为了让你放松,让你有个安稳的睡眠。
in order to relax you and give you a tranquil sleep.
它也开始进行记忆巩固,
It also begins memory consolidation,
你所学的信息正在处理。
in which information you learn is processed.
从这些阶段醒来的好处包括;
Waking out of these stages has shown benefits including;
提高生产率,
increased productivity,
提高认知功能,
increased cognitive function,
增强记忆力,
enhanced memory,
提高创造力,
boosted creativity
最重要的是,感觉没那么累了。
and most importantly, feeling less tired.
超过30分钟后,你进入第三阶段,
Beyond 30 minutes you enter stage 3
醒后会经历被称为睡后迟钝的状态。
and experience something known as sleep inertia when awakened.
因为你的身体是从深度睡眠中醒来的,
Because your body is coming out of a deep sleep,
机体敏捷性降低,
motor dexterity is decreased
不清醒和想睡回笼觉的欲望增加。
while grogginess and the longing to go back to sleep increases.
许多人错误地认为打盹没有好处,
Many people falsely deem naps non-beneficial for themselves,
但事实是,只是他们打盹的时间太长了。
but the truth is, they have simply napped too long.
随着打盹的好处更加清晰,
As the benefits of napping become clearer
在日本许多打盹沙龙已经开张了,
many nap salons have opened throughout Japan,
在那里,工人可以在长椅上午睡一下,
where workers can pay to have a brief lunchtime nap on a daybed
来提高工作的警觉性。
to increase alertness at work.
所以,我们是时候都开始在工作时间睡一下下。
So maybe it’s about time we all start sleeping on the job a little more.
只要告诉你的老板”科学这样说的”。
Just tell your boss "Science said so".
有急求答案的问题吗?
Got a burning question you want answered?
在facebook或twitter上留下问题。
Ask it in the comments or on facebook and twitter.
订阅更多的每周科学视频。
And subscribe for more weekly science videos.

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