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  • Feeling groggy, tired or unmotivated in the afternoon?

    下午你感到無力、 疲勞或是使不上勁嗎?

  • Using coffee, soda and energy drinks

    喝咖啡、汽水和 能量飲料,

  • we often try to push through the dreaded long day

    我們常常試著 度過可怕漫長的一天,

  • yawning through the hours and fighting the fatigue.

    呵欠度日、 抵抗疲倦。

  • But it just so happens that the solution


  • is the very thing we've been trying to avoid all along,

    就是那件我們努力嘗試 始終要去躲避的那件事,

  • sleep.


  • Truth is, the power nap


  • is perhaps the most effective way


  • to rejuvenate your brain.


  • There are four main stages of your sleep cycle.

    你的睡眠循環主要有 四個階段。

  • The first two are relatively light sleep,

    前兩個是比較淺 的睡眠階段,

  • while the third brings you into a deep slumber.

    而第三個階段將你 帶入深層睡眠。

  • The final stage known as rapid eye movement,

    最後一個階段稱為 快速動眼期階段,

  • or REM for short,


  • is where most of your dreams begin.


  • The benefits of napping are tied to the length

    午睡的好處和 睡眠時間長短

  • of time in which you are asleep.


  • Naps 30 minutes in length


  • generally only allow time to enter these first stages.

    往往僅讓睡眠進入 這些初步階段。

  • In stage 1, slow eye movement begins


  • and if woken you often feel as though you didn't even sleep.

    而如果醒來,你常常 感覺根本沒睡著。

  • But as you continue into stage 2

    但當你繼續進入 第二階段,

  • your brain begins to inhibit processing.


  • and ignores external stimuli that it deems non-dangerous

    並忽略被它認定為不具 危險的外來刺激,

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

    這是為了要讓你放鬆 並使你安眠。

  • It also begins memory consolidation,


  • in which information you learn is processed.

    你得知的外來訊息 會在這個階段處理完畢。

  • Waking out of these stages has shown benefits including;

    從這些階段中醒來 有以下好處包括:

  • increased productivity,


  • increased cognitive function,


  • enhanced memory,


  • boosted creativity


  • and most importantly, feeling less tired.

    還有最重要的, 消除疲勞。

  • Beyond 30 minutes you enter stage 3

    睡超過30分鐘你就會進入 第三階段,

  • and experience something known as sleep inertia when awakened.

    而當你在此時醒來,會體驗到 某種稱為睡眠倦怠的東西。

  • Because your body is coming out of a deep sleep,

    因為你的身體從 深睡中醒過來,

  • motor dexterity is decreased


  • while grogginess and the longing to go back to sleep increases.

    而無力感和渴望回去睡覺 的感受升高。

  • Many people falsely deem naps non-beneficial for themselves,

    很多人誤以為午睡 對他們沒有好處,

  • but the truth is, they have simply napped too long.

    但事實是, 他們就只是睡得太久了。

  • As the benefits of napping become clearer

    隨著午睡的好處變得 更加明確,

  • many nap salons have opened throughout Japan,

    日本開了很多 午睡沙龍。

  • where workers can pay to have a brief lunchtime nap on a daybed

    勞工可以在那裡付費獲得 一小段沙發床上的午睡。

  • to increase alertness at work.


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

    所以或許現在大概是我們都要開始 在工作時多睡一點午覺的時候了。

  • Just tell your boss "Science said so".


  • Got a burning question you want answered?


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

    在留言中或是在facebook和twitter 上面問問題。

  • And subscribe for more weekly science videos.

    並訂閱我們以獲得更多 每周科學影片。

Feeling groggy, tired or unmotivated in the afternoon?

下午你感到無力、 疲勞或是使不上勁嗎?


影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

B2 中高級 中文 階段 睡眠 好處 醒來 疲勞 睡覺

The Scientific Power of Naps

  • 1508 84
    Fu Jung Lai 發佈於 2012 年 12 月 20 日