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  • Feeling groggy, tired or unmotivated in the afternoon?

    午後感到無力、疲勞或使不上勁嗎?

  • Using coffee, soda, and energy drinks, we often try to push through the dreaded long day yawning through the hours and fighting the fatigue.

    我們常藉由喝咖啡、汽水和能量飲度過可怕漫長的一天,試圖打著呵欠抵抗疲倦。

  • But it just so happens that the solution is the very thing we've been trying to avoid all along, sleep.

    已上的做法就是因為我們一直努力去避免的那件事 -- 睡覺。

  • Truth is, the power nap is perhaps the most effective way to rejuvenate your brain.

    事實上,強效午睡也許是讓腦袋充電最有效的方式。

  • There are four main stages of your sleep cycle.

    睡眠主要有四個階段。

  • The first two are relatively light sleep, while the third brings you into a deep slumber.

    前兩個是淺眠階段,而第三階段將帶你進入深層睡眠。

  • The final stage, known as rapid eye movement, or REM for short, is where most of your dreams begin.

    最後一階段則稱為快速動眼期(REM),大多數夢境都始於此階段。

  • The benefits of napping are tied to the length of time in which you are asleep.

    午睡的功效和睡眠時間長短息息相關。

  • Naps 30 minutes in length generally only allow time to enter these first stages.

    午睡 30 分鐘往往僅讓你進入初步睡眠階段。

  • In stage 1, slow eye movement begins and if woken you often feel as though you didn't even sleep.

    第一階段,慢速動眼開始。如果此時醒來,常常會感覺根本沒睡到。

  • But as you continue into stage 2, your brain begins to inhibit processing and ignores external stimuli that it deems non-dangerous

    而進入第二階段,大腦開始停止運作並忽略不具危險的外在刺激。

  • in order to relax you and give you a tranquil sleep.

    這是為了讓你放鬆安眠。

  • It also begins memory consolidation, in which information you learn is processed.

    此階段也會開始強化記憶,處理你得知的外來資訊。

  • Waking out of these stages has shown benefits, including increased productivity, increased cognitive function, enhanced memory, boosted creativity,

    在這些階段醒來有以下好處:提高生產力、提升大腦認知功能、加強記憶力、促進想像力,

  • and most importantly, feeling less tired.

    還有最重要的,消除疲勞。

  • Beyond 30 minutes, you enter stage 3 and experience something known as sleep inertia when awakened.

    睡超過 30 分鐘就會進入第三階段,而此時醒來你將會體驗到「睡眠惰性」。

  • Because your body is coming out of a deep sleep, motor dexterity is decreased while grogginess and the longing to go back to sleep increases.

    因為身體從深層睡眠中醒過來,運動敏捷度會降低,而無力感和渴望回去睡覺的感受則升高。

  • Many people falsely deem naps non-beneficial for themselves, but the truth is, they have simply napped too long.

    很多人誤以為午睡沒有好處,但事實上,他們只是睡太久了。

  • As the benefits of napping become clearer, many nap salons have opened throughout Japan,

    隨著午睡的好處變得更加明確,日本開了很多午睡沙龍。

  • where workers can pay to have a brief lunchtime nap on a daybed to increase alertness at work.

    勞工可以付費在那獲得短暫的午睡時光,增加工作時的敏捷度。

  • So, maybe it's about time we all start sleeping on the job a little more.

    所以,也許是時候開始工作時多午睡一點了。

  • Just tell your boss "Science said so".

    跟老闆說「這是有科學根據的」就好了。

  • Got a burning question you want answered?

    有急於解答的問題嗎?

  • Ask it in the comments or on facebook and twitter.

    留言或上 facebook 和 twitter 提問。

  • And subscribe for more weekly science videos.

    別忘了訂閱頻道,獲得更多每週科學影片。

Feeling groggy, tired or unmotivated in the afternoon?

午後感到無力、疲勞或使不上勁嗎?

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B2 中高級 中文 階段 睡眠 好處 醒來 疲勞 睡覺

Power Nap 高效午睡|快來看看要怎麼午睡才能睡出高CP值! The Scientific Power of Naps

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    Fu Jung Lai 發佈於 2022 年 04 月 01 日
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