Name: 如何進行完美的午睡 (How to Take the Perfect Nap)
Uploaded: 2022-05-18T02:50:35.000Z
Duration: 4 min 37 s

Research has shown a full night’s sleep is  good for your memory, mood, and immune system  

研究表明，一整晚的睡眠對你的記憶、情緒和免疫系統都有好處。

just to name a few benefits. But what about  taking a nap during the day? Is it helpful or  

只是列舉了一些好處。但是在白天小睡一下又如何呢？它是有幫助的還是

harmful? How does the length of the nap impact  you? And is there an optimal time to grab a quick  

有害嗎？午睡的長度對你有什麼影響？還有，是否有一個最佳的時間來抓住快速的

snooze? Thankfully researchers have looked into  this too, and much like an unconscious body on  

打瞌睡？值得慶幸的是，研究人員也對這個問題進行了研究，而且很像一個無意識的身體在

a couch in the afternoon sun, the results need  to be laid out. Depending on a person’s age,  

在午後陽光下的沙發上，需要擺出結果。取決於一個人的年齡。

napping is downright necessary. Generally  speaking, the younger a person is, the more  

午睡是完全必要的。一般來說，一個人越年輕，就越需要

sleep their developing brains & bodies need,  so experts recommend that newborns get 14 to  

他們發育中的大腦和身體所需要的睡眠，是以專家建議新生兒得到14至24小時的睡眠。

17 hours of sleep, while preschoolers should get  10 to 13 hours of shuteye every day. That's a 

17個小時的睡眠，而學齡前兒童每天應該有10到13個小時的閉眼時間。那是一個

long time to spend unconscious—that's like cat-levels  of napping—

長時間處於無意識狀態--這就像貓咪級別的午睡--。

so it’s not going to happen  all in a row. The kiddos  

所以它不可能一連發生。孩子們

need to take naps, no matter how much they  kick and scream when they hear it’s nap time. 

需要午睡，無論他們聽到午睡時間時如何踢打和尖叫。

Guidelines also say that kids age 6 to 13  should get anywhere from 9 to 11 or even 12  

指南還說，6至13歲的孩子應該得到9至11，甚至12的任何地方。

hours of sleep daily, so if you’re in junior high  and keep nodding off in class, let the teacher  

如果你是初中生，並在課堂上不斷打瞌睡，請讓老師

know a science YouTube video says it’s healthy.  It won’t get you out of detention but your  

知道一個科學的YouTube視頻說這是健康的。  它不會讓你離開拘留所，但你的

instructors can share a good laugh later in the  teacher’s lounge. Once people are adults though,  

教官們以後可以在教師休息室裡分享愉快的笑聲。雖然人們一旦成為成年人。

do they really need to sneak in a siesta? Strictly  speaking, it doesn’t seem like something we as a  

他們真的需要偷偷地睡午覺嗎？嚴格來說，這似乎並不是我們作為一個

species need to do. Our modern way of life with  our 9 to 5 jobs and our fancy electric light bulbs  

物種需要做的。我們的現代生活方式有朝九晚五的工作和花哨的電燈泡

might have altered how we sleep compared to our  ancient ancestors. So to see if that’s the case,  

與我們的古代祖先相比，可能已經改變了我們的睡眠方式。所以要看看是否是這樣的情況。

researchers studied 94 individuals from  current-day hunter-gatherer groups in Tanzania,  

研究人員對坦尚尼亞現今狩獵採集者群體中的94名個體進行了研究。

Namibia, and Bolivia who live more like humans  did 10,000 years ago. While almost all of them  

在那密比亞和玻利維亞，他們的生活更像一萬年前的人類。雖然他們中幾乎所有人

would take a break in the middle of the day  when the sun was beating down, none of them  

在一天之中，當太陽照射下來的時候，他們會休息一下，沒有一個人

would take that time to catch some Zs. So it doesn’t look like napping is  

會利用這些時間來加快腳步。是以，看起來午睡並不像

something humans would do intrinsically if  it weren’t for the demands of modern life. 

如果不是因為現代生活的要求，人類會做一些內在的事情。

Napping isn’t necessary for adults, but it  still could have potential upsides. Because  

午睡對成年人來說不是必須的，但它仍然可能有潛在的好處。因為

our brains go through different stages during  sleep, the benefits of a nap are correlated with  

我們的大腦在睡眠過程中會經歷不同的階段，午睡的好處與下列因素有關

its length. If you find yourself slowing down  in the middle of the day after lunch, a quick  

其長度。如果你發現自己在一天中的午餐後放慢了腳步，那麼快速的

20 minute power nap could be all you need to wake  up feeling refreshed and alert. A short nap could  

20分鐘的能量小睡可能是你所需要的，醒來時感覺神清氣爽，精神抖擻。短暫的午睡可以

also help your memory in some ways, but longer  naps could have bigger benefits to learning and  

在某些方面也有助於你的記憶力，但更長時間的小睡可能對你的學習和生活有更大的好處。

recall. Konking out for 60 minutes could help  you with remembering vocabulary or directions. 

回憶。熬夜60分鐘可以幫助你記住詞彙或方向。

Staying asleep for an hour to an hour and a half  will allow your brain to enter REM sleep and some  

保持一個小時到一個半小時的睡眠，可以讓你的大腦進入快速眼動睡眠和一些

research has found that the benefits for learning  are on par with getting a full night’s rest. 

研究發現，對學習的好處與得到一整晚的休息是一樣的。

The perfect nap length will  vary from person to person. 

The 20 minute power nap isn’t a hard and  fast rule; you may get the same benefits  

20分鐘的能量午睡並不是一個硬性規定，你可能得到同樣的好處

from as little as 10 minutes of  sleep or as much as 45 minutes.  

從少至10分鐘的睡眠或多至45分鐘的睡眠。  

Be warned though: allowing your brain to  go into the deep sleep stage could lead to  

但要注意：讓你的大腦進入深度睡眠階段可能會導致

what’s called “sleep inertia,” where you  wake up feeling groggy and paradoxically  

這就是所謂的 "睡眠慣性"，即你醒來時感覺昏昏沉沉的，而且矛盾的是

more tired. Taking a nap at the wrong time of day  can also make it difficult to fall asleep later  

更加疲勞。在一天中錯誤的時間打盹也會使以後難以入睡。

that night. If you’re on that 9 to 5 grind, try  to avoid napping after 4 pm. I guess that means  

那天晚上。如果你是朝九晚五，儘量避免在下午4點後打盹。我想這意味著

you’ll have to nap at work. Again do not try  to pin this on me if your boss doesn’t approve. 

你將不得不在工作中打盹。如果你的老闆不同意，請不要試圖把這件事歸咎於我。

Regular nappers appear to get more out of  it than those who don’t doze off daily. 

經常午睡的人似乎比那些不每天打瞌睡的人得到更多。

They might feel sharper and in better  spirits compared to their counterparts,  

與他們的同行相比，他們可能感覺更敏銳，精神更好。

who feel sluggish after waking.I wish I could say  this was a case where they had honed their napping  

我希望我可以說這是一個他們已經磨練了他們的午睡的案例。

abilities by being dedicated to their craft  because it would mean I finally have a chance to  

的能力，因為這將意味著我終於有機會

truly be great at something, but it’s possible  that people who nap regularly choose to do so  

真正在某方面做得很好，但經常打盹的人有可能選擇這樣做

because they get benefits from it. In other words,  they’re a self-selecting bunch, and people who  

因為他們從中得到了好處。換句話說，他們是一群自我選擇的人，而那些

find themselves feeling icky after a nap likely  won’t do it as often. If you fall into that second  

發現自己在午睡後感覺不舒服的人可能不會經常這樣做。如果你屬於第二種情況

category of people then maybe naps just aren’t  for you, but hey at least there’s always coffee. 

一類人，那麼也許小睡就不適合你，但是，至少還有咖啡。

If you have trouble getting to sleep you may use  a white noise machine, but would it help more if  

如果你有入睡困難，你可以使用白噪音機，但如果是這樣，會不會有更大的幫助？

your noise was pinker? Check out my video on  pink noise here. Let us know in the comments   

你的噪音是粉紅色的？在這裡看看我關於粉紅噪聲的視頻。讓我們在評論中知道

if you’re team nap or team no sleep, be sure  to subscribe, and thanks for watching Seeker!

如果你是小睡團隊或不睡團隊，請務必訂閱，並感謝你觀看《探索者》!