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  • Whoa, I'm ready!

    哇,我準備好了!

  • 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 needso 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 unconsciousthat'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 youre 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 healthyIt 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

    完美的午睡長度將因人而異。

  • 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 calledsleep 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 youre 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

  • youll 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 wordstheyre 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 youre 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》!

Whoa, I'm ready!

哇,我準備好了!

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