One of the great pleasures in life, unless it's executed poorly in which case you'll

生命中最大的樂趣之一，除非它的執行不力，在這種情況下，你會。

wake up groggy, feeling worse than you did before the nap.

醒來時昏昏欲睡，感覺比睡前更糟糕。

In this video, I'll show you how to nap like a pro.

在這段視頻中，我會告訴你如何像專業人士一樣午睡。

What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

這是怎麼回事夥計們，朱波醫生，醫派內參網。

The elusive glory of the power nap has evaded fatigue students for centuries.

難以捉摸的權力午睡的榮耀，幾百年來一直在逃避疲勞的學生。

Too frequently, you either wake up feeling groggy and worse than you did before the nap

太頻繁了，你要麼醒來後感覺昏昏欲睡，要麼比睡前更糟糕。

or you oversleep and that 20 minute nap becomes a two-hour nap.

或者你睡過頭了，那20分鐘的小睡變成了兩個小時的小睡。

The struggle is real.

鬥爭是真實的。

We've all been there.

我們都有過這樣的經歷。

As a recently minted medical doctor, I'm unfortunately quite familiar with sleep deprivation

作為一個剛入行的醫生，我很不幸地對睡眠不足的問題相當熟悉。

and the art of napping.

和打盹的藝術。

Let's get straight to it.

我們直接說吧。

First, the key and understanding napping is a familiarity with the science of the sleep

首先，熟悉睡眠的科學知識是關鍵和了解午睡的關鍵

cycle.

循環。

The groggy feeling you get post-nap is called sleep inertia, and it is linked to being woken

午睡後的昏昏沉沉的感覺叫做睡眠慣性，它與被叫醒有關

during deeper stages of sleep.

在睡眠的較深階段。

It goes beyond feeling drowsy, and also makes you disoriented and limits your motor dexterity.

它不僅僅是感覺昏昏欲睡，還會讓你迷失方向，限制你的運動靈活性。

For surgeons, that's a big no-no.

對於外科醫生來說，這是一個大忌。

Power naps, however, exploit the lighter stages of sleep, specifically stages 1 and 2.

然而，動力小睡利用的是睡眠的輕度階段，特別是第1和第2階段。

When you're awake, your brain activity is characterized by beta waves, which are high

當你清醒的時候，你的大腦活動的特點是β波，它是高的

in frequency and low in amplitude, and more desynchronous than other wave types.

在頻率上和振幅上都很低，比其他波型更不同步。

When relaxing but still awake, such as during meditation, our brain waves slow down, increase

當放鬆但仍然清醒的時候，比如在冥想的時候，我們的腦電波會減慢，增加。

in amplitude, and become more synchronous – these are alpha waves.

幅度，並變得更加同步--這些都是阿爾法波。

Stages 1 and 2 of sleep are chracterized by theta waves, which are even slower in frequency

睡眠的第1和第2階段是由θ波引起的，它的頻率更慢

and higher in amplitude compared to alpha waves.

且與阿爾法波相比，振幅更高。

In stage 2, theta waves are interspersed by sleep spindles and K complexes.

在第二階段，θ波由睡眠主軸和K複合物穿插。

If you wake up during stages 1 or 2, you're much less likely to experience sleep inertia.

如果你在第1或第2階段醒來，你就更不可能出現睡眠慣性。

Longer naps subject you to the delta waves of stages 3 and 4.

長時間的午睡會使你受到第3、4階段的三角波影響。

These are the slowest and highest amplitude brain waves.

這些都是最慢的、振幅最高的腦電波。

This is the deepest part of sleep and is the most difficult stage to wake from, leaving

這是睡眠中最深的部分，也是最難醒的階段，留下了

you drowsy and disoriented.

你昏昏欲睡，迷迷糊糊的。

In rapid eye movement, or REM, sleep, the brain exhibits higher activity, with alpha,

在快速眼動，或REM睡眠中，大腦表現出較高的活動，α。

beta, and desynchronous waves, similar to a wakeful state.

β，和非同步波，類似於清醒狀態。

This is the state where dreaming occurs.

這就是做夢的狀態。

While deeper stages of sleep and REM are considered more restorative, getting into these states

雖然更深階段的睡眠和REM被認為是更多的恢復性，進入這些狀態。

during naps does not fare well.

在午睡期間並不順利。

Understanding the sleep cycle, it makes sense why we need to keep power naps short.

瞭解了睡眠週期，我們為什麼要縮短動力小睡的時間也就說得通了。

Napping for too long will subject you to deeper stages of sleep, and therefore sleep inertia.

午睡時間過長，會使你受到更深階段的睡眠影響，從而產生睡眠惰性。

I recommend experimenting with the duration that best suits you.

我建議實驗一下最適合自己的時間。

For me, I've found that 15 minutes is the sweet spot, yours will also probably be similar.

對我來說，我發現15分鐘是甜蜜點，你的可能也會類似。

Start in the range between 10 and 20 minutes and experiment from there.

從10到20分鐘的範圍開始，從那裡開始試驗。

Twenty minutes is enough to get you into stage 2 sleep, which has been linked to boosts in

20分鐘足以讓你進入第二階段的睡眠，這與提升你的睡眠品質有關。

memory and creativity.

記憶力和創造力。

Crossing past 20 to 25 minutes is a very dangerous territory.

越過20到25分鐘是一個非常危險的領域。

Not only are you more likely to wake up feeling groggy, but you're also much harder to wake,

你不僅更容易在醒來時感到昏昏欲睡，而且也更難醒來。

thus increasing the chances that your power nap will become a 3 hour slumber.

從而增加了你的動力小睡變成3小時沉睡的機率。

Now let's go over 4 concerns you may have and how to address each one.

現在讓我們來介紹一下你可能有的4個顧慮，以及如何解決每一個顧慮。

A very common concern with power napping is that you don't have enough time to fall

動力小睡很常見的一個問題是，你沒有足夠的時間去倒下

asleep.

睡覺了。

To address this, I have two recommendations: First, invest in some proper sleep gear.

針對這個問題，我有兩個建議。首先，投資一些合適的睡眠裝備。

Seriously, I bought an excellent sleep mask and ear plug combo for only $10 and my nap

說真的，我買了一個很好的睡眠面膜和耳塞組合，只花了10元錢，我的午睡

game level is now over 9000.

遊戲等級現在已經超過9000級。

And not just a regular sleep mask, but a contoured one that keeps the material off of your eyes.

而且不是普通的睡眠面膜，而是一個輪廓分明的面膜，可以讓材料不影響你的眼睛。

It's actually a total game changer.

其實這完全是一個遊戲規則的改變。

You can thank me later.

你以後可以感謝我。

Earplugs are also key.

耳塞也是關鍵。

By addressing external factors like ambient noise and light, you are recreating an ideal

通過解決環境噪音和光照等外部因素，您將重新創造一個理想的環境。

sleeping environment, and your brain will be much more willing to relax into a power

睡眠環境，你的大腦會更願意放鬆，進入一個權力的

nap.

小睡。

Second, don't worry about “falling asleep”.

其次，不要擔心 "睡著了"。

Just the act of getting into bed with your sleep mask, ear plugs, and relaxing will slow

只要帶著睡眠面罩、耳塞、放鬆地上床睡覺，就會減緩你的情緒。

your brain down.

你的大腦下來。

That's enough to get several benefits, seriously.

這足以讓人得到好幾個好處，說真的。

My favorite naps are the ones where I feel like I haven't even fallen asleep, and I

我最喜歡的午睡是我覺得自己還沒有睡著的時候，而且我

get up a couple minutes before my alarm goes off, feeling energized and ready to tackle

在我的鬧鐘響起前幾分鐘起床，感覺精力充沛，準備應對

the rest of the day.

餘下的日子裡。

Over time, you will condition yourself to associate the sleep mask and ear plugs with

久而久之，你會條件反射地把睡眠面具和耳塞與以下內容聯繫起來

nap time, and you'll find yourself falling asleep faster than ever.

午睡時間，你會發現自己比以往更快地入睡。

At this point, you may have to tweak your power nap duration at this point, as you may

這時，你可能要調整你的動力小睡時間，因為你可能會

be falling into deeper sleep faster.

正在更快地進入深度睡眠。

I now personally go closer to 12 or 13 minutes since the sleep mask and ear plugs are so

我個人現在接近12或13分鐘，因為睡眠面具和耳塞是如此的

effective.

有效。

The next concern is over sleeping.

其次是睡眠過度的問題。

I am all too familiar with this.

我對這一點太熟悉了。

When you're sleep deprived, this is particularly dangerous as you're even more tempted to

當你睡眠不足的時候，這是特別危險的，因為你會更想去

hit snooze.

按下貪睡鍵。

To address this, you must minimize the chances of you actually hitting snooze.

為了解決這個問題，你必須儘量減少你真正按下打盹的機會。

So, don't sleep with your phone or alarm right next to your bed.

所以，睡覺時不要把手機或鬧鐘放在床邊。

It's too easy to hit silence and next thing you know, it's 3 hours later.

太容易按下靜音鍵，接下來就是3個小時後了。

Rather, place your alarm on the other end of the room so that you have to get up to

相反，把你的鬧鐘放在房間的另一端，這樣你就必須起床去看電視。

turn it off.

把它關掉。

Now while snoozing in the mornings isn't a good habit, snoozing during a power nap is

現在雖然早上打瞌睡不是一個好習慣，但是在睡午覺的時候打瞌睡卻是一個好習慣。

a much worse idea.

一個更糟糕的想法。

My tendency to oversleep and hit snooze after a rough few days in the hospital was cured

我在醫院度過了艱難的幾天後，睡過頭了，打了個盹，這種情況被治好了。

by this simple trick.

通過這個簡單的技巧。

Concerned number three is that napping will disrupt your sleep later that night.

關注點三是午睡會影響以後的睡眠。

This is a completely valid concern, and is best addressed by being mindful of the time

這是一個完全有道理的問題，最好的解決方法就是注意時間的把握

that you take your nap.

你要睡午覺。

If you take your nap later in the day, the amount of sleep debt required for natural

如果你在一天中較晚的時候睡午覺，自然所需的睡眠債量就會減少。

sleep onset that night may be disrupted.

當晚的入睡時間可能會被打亂。

For that reason, I recommend limiting your naps to no later than 3PM.

為此，我建議將午睡時間限制在下午3點以內。

This will, however, depend on multiple factors, including the particular time that you go

然而，這將取決於多種因素，包括你去的特定時間。

to sleep.

睡覺。

If you are ok with sleeping later at night, then you can nap a little later into the day.

如果你可以接受晚上睡得比較晚，那麼你可以在白天晚一點睡。

If however, you intend to sleep early, then you may want to stop napping even earlier

然而，如果你打算早睡，那麼你可能要更早地停止午睡。

than 3PM.

比下午3點。

I have found that when I'm postcall from the hospital or in other periods of sleep

我發現，當我從醫院接到電話後，或在其他時期的睡眠

deprivation, I can actually get away with naps later in the day without much detrimental

剝奪，其實我可以在一天中的晚些時候小睡，而不會有太大的危害。

effect on my sleep later that night.

對我當天晚上的睡眠有影響。

This is because the overall sleep debt is still quite significant.

因為整體的睡眠欠賬還是挺多的。

I do not recommend sleep deprivation as it is not healthy but this is my experience.

我不建議剝奪睡眠，因為這是不健康的，但這是我的經驗。

The last concern is "what if I still wake up tired?" if you still aren't feeling as

最後一個顧慮是 "如果我醒來還是很累怎麼辦？"如果你還是沒有感覺到像

awake and alert as you would like, I have two recommendations; first, try out coffee

我有兩個建議，第一，試試咖啡。

naps.

小睡。

I have mentioned them before in my other sleep videos and they work wonders.

我之前在其他睡眠視頻中提到過它們，它們的效果非常好。

The idea is simple, drink a cup of coffee or take a caffeine pill and then start your

這個想法很簡單，喝杯咖啡或吃一片咖啡因藥片，然後開始你的。

power nap.

動力小睡。

By the time you wake up, the caffeine has already been absorbed into your small intestine,

當你醒來的時候，咖啡因已經被你的小腸吸收了。

enter the bloodstream circulated and begun working its magic.

進入血液循環，開始發揮它的魔力。

More specifically, adenosine from consumed ATP builds up in your brain over the course

更具體地說，消耗的ATP中的腺苷會在你的大腦中積聚，在這一過程中，你的大腦中的腺苷就會被消耗掉。

of the day, and is one of the factors inducing fatigue.

的一天，也是誘發疲勞的因素之一。

Caffeine competitively inhibits this molecule, meaning it competes for the same receptors.

咖啡因能競爭性地抑制這種分子，也就是說它能競爭同樣的受體。

When caffeine is blocking the adenosine receptor, the adenosine molecules cannot carry out their

當咖啡因阻斷了腺苷受體時，腺苷分子就不能進行它們的

action and you are more alert.

行動，你就會更加警覺。

For more on the science and tips on how to drink coffee effectively, check out my caffeine

更多關於如何有效地喝咖啡的科學和技巧，請查看我的咖啡因。

consumption video.

消費視頻。

Second, critically examine your sleep at night.

第二，嚴格檢查自己晚上的睡眠情況。

If you're sleep deprived, it's probably due to being inefficient during the day, resulting

如果你睡眠不足，很可能是由於白天效率低下，導致的。

in you not having enough time to sleep.

在你沒有足夠的時間睡覺。

If you're getting enough sleep but still feel fatigued, it could be a variety of things,

如果你的睡眠時間充足，但仍感到疲勞，可能是多種原因。

but a great place to start is by improving the quality of your sleep to feel more refreshed.

但一個偉大的地方開始是通過改善你的睡眠品質，感覺更清爽。

Six hours of good quality sleep feels WAY different than six hours of poor quality sleep.

6個小時的優質睡眠和6個小時的劣質睡眠，感覺差別很大。

I go over how to do exactly that in my sleep smarter video.

我在我的睡眠智能視頻中介紹瞭如何做到這一點。

Now, I've also placed links to my favorite sleep hack items down in the description below.

現在，我也把我最喜歡的睡眠黑客項目的鏈接放在了下面的描述中。

From medical school to plastic surgery residency, I've experienced my fair share of sleep deprivation

從醫學院到整形外科住院，我經歷了我的睡眠不足的份額

and as a result, I've grown obsessed with hacking sleep and getting the most out of

是以，我開始痴迷於黑客睡眠，並獲得最大的。

the limited hours that we have.

在我們有限的時間裡。

If you want to learn more about sleep and more specifically, actionable advice on how

如果你想了解更多關於睡眠的資訊，更具體地說，是關於如何的可操作的建議。

you can sleep more effectively, I've compiled high yield information in my sleep playlist.

你可以更有效地睡眠，我在睡眠播放列表中整理了高收益的資訊。

Link is in the description below.

鏈接在下面的描述中。

Let me know down in the comments what your experience of napping is.

在評論中讓我知道你的午睡經驗是什麼。

Do you normally wake up groggy?

你平時醒來會不會昏昏欲睡？

Have you tried shortening your naps?

你有沒有試過縮短你的午睡時間？

How about coffee naps, have you tried them and do they work for you?

咖啡小睡怎麼樣，你試過嗎，對你有用嗎？

Thank you all so much for watching.

非常感謝大家的觀看。

If you liked the video, make sure you press that like button.

如果你喜歡這段視頻，一定要按下那個喜歡的按鈕。

Hit subscribe if you have not already and I will see you guys in that next one.

點擊訂閱，如果你還沒有，我會看到你們在下一個。