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「午睡的力量」- The Scientific Power of Naps


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Feeling groggy, tired or unmotivated in the afternoon? Using coffee, soda and energy drinks, we often try to push through the dreaded long day, yawning through the hours and fighting the fatigue. But it just so happens that the solution is the very thing we've been trying to avoid all along: sleep.
下午你感到無力、疲勞或是使不上勁嗎?喝咖啡、汽水和能量飲料,我們常常試著度過可怕漫長的一天,呵欠度日、抵抗疲倦。但是正巧解決方案就是那件我們始終努力嘗試要去躲避的那件事:睡覺。

Truth is, the power nap is perhaps the most effective way to rejuvenate your brain. There are four main stages of your sleep cycle. The first two are relatively light sleep, while the third brings you into a deep slumber. The final stage known as rapid eye movement, or REM for short, is where most of your dreams begin.
事實上,強力午睡也許是最有效的,讓腦袋充電的方式。你的睡眠循環主要有四個階段。前兩個是比較淺的睡眠階段,而第三個階段將你帶入深層睡眠。最後一個階段稱為快速動眼期,或簡稱為REM,是你大多數夢境的開始。

The benefits of napping are tied to the length of time in which you are asleep. Naps 30 minutes in length generally only allow time to enter these first stages. In stage one, slow eye movement begins, and if woken, you often feel as though you didn't even sleep.
午睡的好處和睡眠時間長短是息息相關的。三十分鐘的午睡往往僅讓睡眠進入這些初步階段。在第一階段,慢速動眼開始,而如果醒來,你常常感覺好像甚至沒有睡著。

But as you continue into stage two, your brain begins to inhibit processing, and ignores external stimuli that it deems non-dangerous in order to relax you and give you a tranquil sleep. It also begins memory consolidation, in which information you learn is processed.
但當你繼續進入第二階段,你的大腦開始停止運作,並忽略被它認定為不具危險的外來刺激,這是為了要讓你放鬆並使你安眠。它也會開始強化記憶,你得知的外來訊息會在這個階段處理完畢。

Waking out of these stages has shown benefits including increased productivity, increased cognitive function, enhanced memory, boosted creativity, and most importantly, feeling less tired.
從這些階段中醒來有以下好處,包括提高生產力,提升大腦認知功能,加強記憶力,促進創造力,還有最重要的,消除疲勞。

Beyond 30 minutes you enter stage three and experience something known as sleep inertia when awakened, because your body is coming out of a deep sleep, motor dexterity is decreased, while grogginess and the longing to go back to sleep increases.
睡超過30分鐘你就會進入第三階段,而當你在此時醒來,會體驗到某種稱為睡眠倦怠的東西,因為你的身體從深睡中醒過來,運動敏捷度降低,而無力感和渴望回去睡覺的感受升高。

Many people falsely deem naps non-beneficial for themselves, but the truth is, they have simply napped too long. As the benefits of napping become clearer, many nap salons have opened throughout Japan, where workers can pay to have a brief lunchtime nap on a daybed to increase alertness at work.
很多人誤以為午睡對他們沒有好處,但事實是,他們就只是睡得太久了。隨著午睡的好處變得更加明確,日本開了很多午睡沙龍。勞工可以在那裡付費獲得一小段沙發床上的午睡,去增加工作時的警覺性。

So maybe it's about time we all start sleeping on the job a little more. Just tell your boss, "Science said so."
所以或許現在大概是我們都要開始在工作時多睡一點午覺的時候了。跟你老闆說:「這是有科學根據的」就好了。

Got a burning question you want answered? Ask it in the comments or on Facebook and Twitter. And subscribe for more weekly science videos.
有燃眉之急的問題需要解答嗎?在留言中或是在Facebook和Twitter上面問問題。並訂閱我們以獲得更多每周科學影片。

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