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  • If you're feeling sleepy and you need a jolt of energy, there's something you should try.

    如果你感到想睡覺需要立刻來點能量,你可以試試這個方法。

  • It's more effective than drinking coffee or taking a nap.

    這個方法比喝咖啡或打盹還有效。

  • It's drinking coffee and then taking a nap.

    就是喝咖啡「然後」打盹一下。

  • It's called a coffee nap.

    這叫做「咖啡覺」。

  • It might sound kind of crazy because most people realize that caffeine interferes with sleep.

    這可能聽起來很瘋狂,因為大部分的人都知道咖啡因會干擾睡眠

  • But it takes a little while for the caffeine to affect you.

    但咖啡因需要一點時間對你產生作用。

  • The caffeine has to go into your small intestine, pass into your bloodstream, and enter your brain.

    咖啡因必須進入你的小腸、通過血液循環,再進入你的大腦。

  • That takes about 20 minutes.

    這大概需要二十分鐘。

  • If you spend those 20 minutes unconscious, you're going to wake up feeling pretty great.

    如果你花那二十分鐘讓自己進入無意識狀態,醒來後你便會感到精神飽滿。

  • And to understand why, it helps to know what's making you feel groggy in the first place.

    要了解原因,首先要知道是什麼讓你感到昏沈想睡。

  • So there's a molecule inside your brain called adenosine and it plugs into little receptors inside your brain cells and makes you feel tired.

    你的大腦裡有一種分子叫做腺甘酸,它會依附在大腦裡的受體上,讓你感到想睡。

  • Adenosine is a by-product of brain activity, so it builds up through the day and starts to slow down your neurons.

    腺甘酸是腦部活動所產生的副產物,所以會隨著一天的活動而增加,開始讓你的神經細胞變慢。

  • Caffeine chemically looks a whole lot like adenosine.

    咖啡因在化學上看起來與腺甘酸長得非常像。

  • And when you ingest caffeine and it enters your brain, it blocks adenosine from fitting into those receptors.

    當你攝取咖啡因並進入大腦,咖啡因阻擋腺甘酸依附在那些受體上。

  • A lot of people have said that this is like taking a car and putting a block of wood underneath the brake pedals.

    很多人曾比喻這就像開車時放一塊木塊在煞車下。

  • Caffeine keeps your brain from slowing itself down.

    咖啡因阻止你的腦袋運作變慢。

  • The great thing about coffee naps is that sleep naturally clears out adenosine from the brain.

    咖啡覺的好處是睡眠會自然而然清除大腦中的腺甘酸。

  • So the caffeine doesn't even need to compete with the adenosine to fit into those receptors.

    所以咖啡因根本不需要與腺甘酸競爭,就可以依附在那些受體上。

  • So what's the evidence that this really works?

    那有什麼證據證明這方法真的有效呢?

  • There's not a huge body of work but there are a few different studies.

    雖然沒有大量的研究結果,但仍有一些不同的實驗以供參考。

  • When people took a 15-minute coffee nap, they went on to commit fewer errors in a driving simulator than when they only drank coffee or only took a nap.

    當人們睡了一場十五分鐘的咖啡覺,他們在模擬駕駛器上所犯下的失誤,比只喝咖啡或只打盹時還少。

  • As the test subjects were doing this really boring driving simulation, they were asked every 3 minutes to report their sleepiness level.

    當這些受測者在做這個很無聊的駕駛模擬時,他們被要求每三分鐘回報他們想睡覺的程度。

  • And the coffee nap group was consistently more alert.

    而咖啡覺這組人始終保持更為警覺。

  • Meanwhile, a Japanese study found that people who took a caffeine nap performed a lot better on a series of memory tests.

    同時,一個日本的研究發現,睡了咖啡覺的人們在一系列的記憶測驗中表現更好。

  • The challenge of the coffee nap is to time it just right.

    咖啡覺的挑戰在於計時要很準確。

  • You want to drink it quickly, so it--maybe you could do espresso shots or iced coffee if that makes it easier.

    你想喝快一點的話,也許你可以喝義式濃縮或冰咖啡會容易一些

  • And then set an alarm before you fall asleep to wake up within 20 minutes

    然後睡前設一個鬧鐘,在二十分鐘內起來。

  • because if you nap too long you're much more likely to enter deeper stages of sleep,

    因為如果你睡得太久,你很可能會進入更深層的睡眠階段。

  • and you'll have what scientists call sleep inertia, which is basically grogginess.

    你會有科學家們所稱的「睡眠惰性」,基本上就是頭腦昏沈。

  • If you have trouble falling asleep that quickly, the studies found that you can still benefit from the coffee nap.

    如果你很難迅速入睡,研究顯示你還是可以從咖啡覺獲得好處。

  • Even just drinking the caffeine and getting a few minutes of restful half-sleep half-awakeness is going to make you feel more alert when you do get up 20 minutes later.

    即使只是攝取咖啡因然後休息幾分鐘、半睡半醒,二十分鐘起來後也會讓你更為清醒。

If you're feeling sleepy and you need a jolt of energy, there's something you should try.

如果你感到想睡覺需要立刻來點能量,你可以試試這個方法。

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B2 中高級 中文 美國腔 Vox 咖啡因 受體 睡眠 大腦 有效

科學證實:喝杯咖啡再打個小盹,比只喝咖啡或只睡午覺還有效! (Scientists agree: Coffee naps are better than coffee or naps alone)

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    Sally Hsu 發佈於 2018 年 03 月 03 日
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