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If you’re feeling sleepy and you need a jolt of energy, there’s something you should try.
It’s more effective than drinking coffee or taking a nap.
It’s drinking coffee and then taking a nap.
It’s called a coffee nap.
It might sound kind of crazy because most people realize that caffeine interferes with sleep.
But it takes a little while for the caffeine to affect you.
The caffeine has to go into your small intestine, pass into your bloodstream, and enter your brain.
That takes about 20 minutes.
If you spend those 20 minutes unconscious, you’re going to wake up feeling pretty great.
And understand why, it helps to know what’s making you feel groggy in the first place.
So there’s a molecule inside your brain called adenosine and it plugs into little receptors inside your brain cell and makes you feel tired.
Adenosine is a by-product of brain activity, so it builds up through the day and starts to slow down your neurons.
Caffeine chemically looks a whole lot like adenosine.
And when you ingest caffeine and it enters your brain, it blocks adenosine from fitting into those receptors.
A lot of people have said that this like taking a car and putting a block of wood underneath the brake pedals.
Caffeine keeps your brain from slowing itself down.
The great thing about coffee naps is that sleep naturally clears out adenosine from the brain.
So the caffeine doesn’t even need to compete with the adenosine to fit into those receptors.
So what’s the evidence that this really works?
There’s not a huge body of work but there are a few different studies.
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.
As the test subjects were doing this really boring driving simulation, they were asked every 3 minutes to report their sleepiness level.
And the coffee nap group was consistently more alert.
Meanwhile, a Japanese study found that people who took a caffeine nap performed a lot better on a series of memory tests.
The challenge of the coffee nap is to time it just right.
You want to drink it quickly, so it maybe you could do espresso shots or iced coffee if that makes it easier.
And then set an alarm before you fall asleep to wake up before 20 minutes
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.
If you have trouble falling asleep that quickly, the studies found that you can still benefit from the coffee nap.
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.
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科學證實:喝杯咖啡再打個小盹,比只喝咖啡或只睡午覺還有效! (Scientists agree: Coffee naps are better than coffee or naps alone)

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Sally Hsu 發佈於 2018 年 3 月 4 日    Sally Hsu 翻譯    Sally Hsu 審核

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累到不成人形的時候,總是想要來杯咖啡,或是睡個午覺,但你有聽過「咖啡覺」嗎?原來咖啡因不是只會干擾睡眠,只要掌握黃金時期,就能讓你進入夢鄉!一起來看看「咖啡覺」的神奇魔力吧!

1a jolt of0:03
a jolt of 這個片語形容「突然、短暫」的意思,可以說 a jolt of joy「短暫的快樂」。
jolt 是動詞,指「搖晃、顛簸」,也可以當名詞,作「震驚、意外」例如:
A jolt nearly threw me out of bed.
猛烈一顫,差點把我摔下床。

The news of the accident gave her quite a jolt.
這場意外使她大吃一驚。


2bloodstream0:21
bloodstream 指的是「體內的血液流動」,而「血液循環」則是 blood circulation,例如:
The doctor injected penicillin into the bloodstream.
醫生將盤尼西林注入血液。

The caffeine works its way through your bloodstream and into your brain.
咖啡因透過血液進入你的腦袋。


3groggy0:31
groggy 是形容詞,形容「無力的、昏沈的」,例如;
By this stage, Peter was even more groggy and started to lose consciousness.
在這段期間,Peter 變得更加昏昏沈沈,並且開始失去意識。

groggy 也可以形容「酒醉的」,例如:
I felt a little bit groggy after drinking a glass of wine.
喝完一杯酒後,我感到些微昏沈。


*同場加映:
超實用!常被失眠所擾嗎?百萬人點閱的好睡五招! How to Sleep Better


4ingest0:48
ingest 是動詞,指「攝取、吸收」,例如:
I’m not sure what I ingested.
我不太確定自己所吃下食物的品質。

Humans ingest small amounts of vitamins to keep functioning.
人們攝取少量維他命以維持生理機能。


5simulation1:23
simulation 是名詞,指「偽裝、模仿、模擬」,例如:
We set up a simulation to give unsuspecting people the chance to feel like they’re in a spy movie.
我們設計了模擬情境,讓不知情的人有機會感受身處諜報電影中的感覺。


*同場加映:
100 個人分享他們最深沉的恐懼 (100 People Share Their Worst Fears)


原來咖啡+一場小覺這麼神奇!你是否跟小 V 一樣迫不及待想要來試試「咖啡覺」呢?但俗話說的好:「留得青山在,不怕沒柴燒。」,雖然這個方法能夠得到短暫的清醒,但是晚上還是要早早睡覺,才是健康好寶寶喔!我們下次再見囉!

文/ Jenny Hsu

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