Name: 如何打盹而不昏昏欲睡地醒來｜4個小竅門 (How to Nap and NOT Wake Up Groggy | 4 Tips)
Uploaded: 2020-09-17T19:40:38.000Z
Duration: 7 min 55 s

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。

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。

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

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

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。

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

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。

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。

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。

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

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

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。

其實這完全是一個遊戲規則的改變。

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

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

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。

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

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

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

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

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。

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。

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。

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

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。

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。

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。

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。

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如何打盹而不昏昏欲睡地醒來｜4個小竅門 (How to Nap and NOT Wake Up Groggy | 4 Tips)

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