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Naps aren't just for toddlers.
小睡不僅僅是為學步兒童準備的。
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Turns out, even adults can benefit from some daytime downtime.
事實證明,即使是成年人也能受益從一些白天的休息時間。
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A power nap can improve performance in reaction time, logical reasoning, symbol recognition, and, of course, one's mood.
小睡一下可以提高反應時間的表現。邏輯推理、符號識別 當然,還有自己的心情。
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In addition, the length of a nap offers different benefits.
此外,小睡的時間長短也有不同的好處。
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When you're asleep, parts of your brain that are inactive during waking hours begin to fire up.
當你睡覺時,你的大腦的一部分在醒著的時候不活動的人開始發力。
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These regions pull information and events from your day and process them.
這些區域拉動資訊和事件從你的日常工作中提取並處理它們。
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The trick is keeping your naps brief enough, or long enough, so that you don't wake up in the middle of a sleep cycle and feel groggy or fatigued.
訣竅是使你的小睡足夠短暫,或足夠長。以便你不會在睡眠週期中醒來 並感到昏昏沉沉或疲憊不堪。
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Great nap.
偉大的午睡。
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It really was.
這真的是。
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A University of Michigan study had one group of participants take a 60-minute snooze, while a comparison group watched a nature documentary.
密歇根大學的一項研究讓一組參與者打了60分鐘的瞌睡。 而對比組則觀看了一部自然紀錄片。
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The midday nappers were better able to deal with frustration and were less impulsive than those who watched the documentary.
中午睡覺的人能夠更好地處理挫折問題並不那麼衝動 比看了紀錄片的人更多。
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But most of us can't check out for 60 minutes in the middle of the day.
但我們中的大多數人無法檢查出在一天中的60分鐘內。
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Enter the power nap, a quick snooze that lasts between 10 to 30 minutes.
進入動力小憩。一個持續10至30分鐘的快速打盹。
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Research has shown that even a 6-minute nap can improve long-term memory.
研究表明,即使是6分鐘的午睡可以改善長期記憶。
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But, remember, napping only works during the right window; don't catch your Z's after 3 p.m., or you could disrupt your regular nighttime sleep cycle.
但請記住,午睡只在合適的窗口期才有效。下午3點後不要再去追趕你的Z。 否則你可能會破壞你正常的夜間睡眠週期。