the dreaded alarm strikes again. Except now you feel even more tired, so do you

可怕的鈴聲再次響起。而且你覺得更累了。所以應該要

hit it again? Are those extra minutes really helping at all? Or is it the

再貪睡一次嗎？多睡九分鐘有用嗎？還是貪睡會

beginning of a never-ending cycle that ends in you being late and still dead tired.

導致你進入一個永無止盡的賴床地獄

In an unimaginable world without alarm clocks our bodies would simply wake up

試著想像一個沒有鬧鐘的世界，你的身體會自然的醒來

naturally, seems crazy right? But our bodies have many chemical mechanisms in

很難相信吧？我們的身體有許多化學機制

place to not only put us to sleep, but wake us up as well. The body begins

來控制睡眠與清醒的時間。在自然醒

preparing in the hour before you naturally wake-up, body temperature rises

的前一小時身體就開始準備醒來，體溫開始上升

sleep becomes lighter and hormones such as dopamine and cortisol are released

睡眠越來越淺，釋放激素如多巴胺及皮質醇

which give you energy to start your day. But the problem with alarms is that they

幫助你開始新的一天。但問題是鬧鐘會

often interrupt your sleep cycle and cut these processes short. Particularly if you

打斷你的睡眠周期，強迫縮短清醒程序。特别是如果你

don't have a regular sleep rhythm or schedule, the alarm goes off, but your body

沒有規律的睡眠時間，當鬧鐘響起時

isn't quite ready. This groggy and tired state is known as "sleep inertia"

你的身體還沒完全準備好。此種疲憊的狀態為「惰性睡眠」

and its strength is related to which sleep stage you are waking up out of.

惰性的強度與當時所處的睡眠階段有關。

The deeper the sleep the more potent the sleep inertia and so the snoozing

睡的越深，惰性越大，所以就開始貪睡。

begins. But the snooze button can do more damage than good, as you fall back asleep

但是貪睡按鈕實際上弊多於利，因為當你又睡回去，

the body be restart its sleep cycle and enter into deeper sleep stages. So

身體會從頭開始睡眠周期，進入深度睡眠。所以

instead of your body prepping to wake up, it's going in the opposite direction and

相反的，你的身體只會更想睡而不會清醒

as a result the second alarm may cause you to feel even more tired

結果就是鬧鐘再響起的時候你會覺得比原本更累，

and so continues the vicious cycle.

進入一個惡性循環。

Ultimately. you would be better off setting your original alarm later and not

最好的做法是，把鬧鐘設晚一點

interrupting your sleep. Many studies have found that fragmented sleep is much

而不是用貪睡來打斷睡眠。研究顯示分段睡眠回復的精力

less restorative

少很多

and leads to sleepiness related daytime impairment. So by breaking up those last

導致白天的時候很想睡覺。因此，打斷睡眠的

thirty minutes or so of sleep, you are more likely to feel tired and perform

最後半小時的睡眠，你會覺得更累而且

poorly during the day. What else can you do? Try adopting a more regular sleep

白天工作表現不佳。那應該怎麼辦？試著更有規律的睡眠

schedule. Being tired is not only a product of sleep deprivation or waking

會覺得累不僅是因為睡不夠，或是

up out of a deep sleep, but also lacking a consistent schedule. The body loves

從深層睡眠請來，不規律的睡眠習慣也有關係。你的身體喜歡

predictability, wake up at the same time every morning, including the weekends, and

可預測性的行動，每天早上同一時間起床，甚至週末一樣

after a few weeks your body should adapt to the timing and be less inclined to

幾個星期後，你的身體就會習慣早起，並且就不太會

require an alarm in the first place. And if you do wake up feeling a little

需要鬧鐘來叫你起床。如果起床的時候還是覺得很累

tired, try to resist the snooze temptation and just get up,

試著不要賴床，直接起來吧

because as the saying goes "you snooze you lose".

就像俗話說的，如果你打瞌睡，你就輸了。

Got a burning question you want answered? Ask it in the comments, or on facebook and twitter.

還有其他問題想了解嗎?請上臉書與推特

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