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If you're feeling sleepy and you need a jolt of energy, there's something you should try.
如果你感到昏昏欲睡並需要立刻來點能量，你可以試試這個方法。
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It's more effective than drinking coffee or taking a nap.
這個方法比喝咖啡或打盹還有效。
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It's drinking coffee and then taking a nap.
就是喝咖啡「然後」打盹一下。
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It's called a coffee nap.
這叫做「咖啡覺」。
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It might sound kind of crazy because most people realize that caffeine interferes with sleep.
這聽起來可能有些瘋狂，因為大部分的人都知道咖啡因會干擾睡眠。
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But it takes a little while for the caffeine to affect you.
但咖啡因其實需要花上一些時間才會對你產生作用。
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The caffeine has to go into your small intestine, pass into your bloodstream, and enter your brain. That takes about 20 minutes.
咖啡因必須進入你小腸、通過血液循環，之後才會進入你的大腦。整個過程大概需要二十分鐘。
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If you spend those 20 minutes unconscious, you're going to wake up feeling pretty great.
如果你花那二十分鐘讓自己進入無意識狀態，醒來後你便會感到精神飽滿。
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And to understand why, it helps to know what's making you feel groggy in the first place.
要了解原因，首先要知道究竟是什麼原因讓你感到昏沈想睡。
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So there's a molecule inside your brain called adenosine, and it plugs into little receptors inside your brain cells and makes you feel tired.
你的大腦裡有一種叫做腺甘酸的分子，它會依附在大腦裡的受體上，讓你感到昏昏欲睡。
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Adenosine is a by-product of brain activity, so it builds up through the day and starts to slow down your neurons.
腺甘酸是腦部活動所產生的副產物，所以它會隨著你一整天的腦活動而逐漸累積起來，並開始讓你的神經細胞變慢。
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Caffeine chemically looks a whole lot like adenosine.
咖啡因在化學上看起來與腺甘酸長得非常像。
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And when you ingest caffeine and it enters your brain, it blocks adenosine from fitting into those receptors.
當你攝取咖啡因並進入大腦，咖啡因會阻擋腺甘酸依附在那些受體上。
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A lot of people have said that this is like taking a car and putting a block of wood underneath the brake pedals.
很多人曾比喻這就像開車時放個木塊卡在煞車底下一樣。
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Caffeine keeps your brain from slowing itself down.
咖啡因能夠阻止你的腦袋運作速度變慢。
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The great thing about coffee naps is that sleep naturally clears out adenosine from the brain.
而咖啡覺的好處是，睡眠本來就會自然而然清除掉大腦中的腺甘酸。
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So the caffeine doesn't even need to compete with the adenosine to fit into those receptors.
所以咖啡因根本不需要與腺甘酸競爭，就可以依附在那些受體上。
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So what's the evidence that this really works?
那有什麼證據證明這方法真的有效呢？
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There're not a huge body of work but there are a few different studies.
雖然沒有大量的研究結果，但仍有一些不同的實驗可以參考。
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When people took a 15-minute coffee nap, they went on to commit fewer errors in a driving simulator than when they only drank coffee or only took a nap.
在人們睡了一場十五分鐘的咖啡覺後，他們在模擬駕駛器上所犯下的失誤，比只喝咖啡或只打盹時還少。
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As the test subjects were doing this really boring driving simulation, they were asked every 3 minutes to report their sleepiness level.
當這些受測者在做這個很無聊的駕駛模擬時，他們被要求每三分鐘要回報他們想睡覺的程度。
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And the coffee nap group was consistently more alert.
而咖啡覺得這組人始終保持更為警覺。
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Meanwhile, a Japanese study found that people who took a caffeine nap performed a lot better on a series of memory tests.
同時，一個日本的研究發現，睡了咖啡覺的人們在一系列的記憶測驗中表現更好。
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The challenge of the coffee nap is to time it just right.
進行咖啡覺的難點在於要計時準確。
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You want to drink it quickly, so it—maybe you could do espresso shots or iced coffee if that makes it easier.
你想喝快一點的話，也許你可以喝義式濃縮或冰咖啡會容易一些。
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And then set an alarm before you fall asleep to wake up within 20 minutes,
然後睡前設一個鬧鐘，在二十分鐘內起來，
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because if you nap too long, you're much more likely to enter deeper stages of sleep, and you'll have what scientists call sleep inertia, which is basically grogginess.
因為如果你睡得太久，你很可能會進入更深層的睡眠階段，並產生了科學家們所稱的「睡眠惰性」，基本上就是頭腦昏沈的狀況。
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If you have trouble falling asleep that quickly, the studies found that you can still benefit from the coffee nap.
如果你很難迅速入睡，研究顯示你還是可以從咖啡覺獲得好處。
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Even just drinking the caffeine and getting a few minutes of restful half-sleep half-awakeness is going to make you feel more alert when you do get up 20 minutes later.
即使只是攝取咖啡因然後休息幾分鐘、半睡半醒，二十分鐘起來後也會讓你更為清醒。
