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。