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  • The snooze button, one of man's best inventions...until nine minutes later when

    貪睡按鈕,人類的偉大發明之一。直到九分鐘後

  • 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

  • And subscribe for more weekly science videos.

    訂閱以收看每周的新影片

The snooze button, one of man's best inventions...until nine minutes later when

貪睡按鈕,人類的偉大發明之一。直到九分鐘後

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B1 中級 中文 睡眠 鬧鐘 身體 惰性 打斷 規律

你該使用貪睡鬧鐘嗎?Should You Use The SNOOZE Button?

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