The truth is if you're waking up more tired from your naps, that's because you're doing it wrong.

事實是，如果你從小睡中醒來時更加疲憊，那是因為你做錯了。

So when you start to fall asleep, you enter Stage One, which usually lasts around five or 10 minutes.

是以，當你開始入睡時，你就進入了第一階段，這通常持續5或10分鐘左右。

And if you're woken up out of this stage, it doesn't actually feel like you were asleep.

如果你從這個階段被喚醒，實際上並不覺得你在睡覺。

But as you enter into Stage two, your brain actually starts inhibiting external processing, which means it blocks out stimuli that it deems is non dangerous.

但當你進入第二階段時，你的大腦實際上開始抑制外部處理，這意味著它阻止了它認為不危險的刺激。

So things like soft sounds or smells.

是以，像柔和的聲音或氣味的東西。

And these two beginning stages of sleep have been shown to improve memory, consolidation, productivity, creativity, and most importantly leave you feeling less tired and more energized.

而這兩個睡眠的開始階段已被證明可以提高記憶力、鞏固性、生產力、創造力，最重要的是讓你感到不那麼累，更有活力。

But if you pass into Stage three of sleep, which for most people is around the 30 minute mark, you start entering deep sleep and well that's not a bad thing being woken up out of this deep sleep can lead to sleep inertia.

但是如果你進入了睡眠的第三階段，對大多數人來說是在30分鐘左右，你就開始進入深度睡眠，這並不是一件壞事，從這個深度睡眠中被喚醒會導致睡眠惰性。

In other words, you feel more tired at that point, you might as well wait for your sleep cycle to finish and bring you back into light sleep, which is around an hour and a half for most people.

換句話說，這時你會覺得更累，不如等你的睡眠週期結束，讓你重新進入淺睡眠，對大多數人來說，這大約是一個半小時。