Name: 如果只小睡會怎麼樣？ (What If You Only Took Naps?)
Uploaded: 2022-08-02T21:01:30.000Z
Duration: 4 min 40 s

Before we jump into today's video, I want to take a moment to thank LastPass who sponsored this video.

在開始今天的影片前，我想要花點時間來感謝 LastPass 贊助了這支影片。

LastPass is a great way for anyone to remember their passwords!

LastPass 是個能幫助任何人記住密碼的好工具！

No longer will you need to write, remember, or reset your password because LastPass has all your passwords stored!

你不再需要記錄或重設你的密碼，因為 LastPass 協助你集中管理了所有的密碼！

LastPass then fills in passwords automatically as you visit apps and sites and thanks to a cool new feature in iOS 12, you have the ability to natively autofill passwords.

當你開啟應用程式或造訪網站時， LastPass 會自動填入密碼，而且感謝酷炫的 iOS 12 的系統功能，它能幫你自動填寫密碼。

It's seriously so easy and best of all, LastPass also syncs all your data between devices Apple or Android for free – so you can use it on your phone, tablet or computer.

這真的既方便又簡單，此外最棒的是 LastPass 在不同裝置間免費同步你的資料，像是 Apple 或 Android ──因此你可以在手機、平板或電腦上使用。

Since downloading LastPass, I've had so much extra time to focus on the stuff that I actually care about.

自從下載了 LastPass ，我多了許多額外的時間來把注意力放在我真正在意的事情上。

Plus LastPass has Multi-Factor Authentication options with Microsoft, Yubikey and others.

還有 LastPass 提供各種多因素身分驗證的驗證方式，例如使用  Microsoft 、Yubikey 和其他方式。

LastPass lets you keep track of your passwords easily, so you can stay sane.

LastPass 讓你輕鬆地追蹤密碼，所以你可以保持理智不煩躁。

Put your passwords on autopilot with LastPass.

毫不猶豫地採用 LastPass 管理密碼吧。

Click the link below to find out more about LastPass today.

點擊下面的連結來獲取更多有關 LastPass 的資訊。

I don't know about you, but I'm getting tired of sleeping.

我不知道你是怎麼想，但我對於睡覺感到很厭煩。

麥克風正常嗎？(註：用來測試麥克風是否正常開啟，也常用在當發言未得到預期的觀眾回應時)

Spending one-third of my day unconscious seems like a waste of time.

一天中有三分之一的時間都花在睡眠上似乎很浪費時間。

And while sleep is thought to play a role in health, memory and learning, do we need so much of it?

雖然睡眠被認為會影響健康、記憶和學習，但我們需要太多的睡眠嗎？

What if we instead only took naps? I mean everybody loves naps, right?

如果我們選擇只小睡一會呢？大家都喜歡睡午覺，對吧？

Over 85% of mammals are biphasic sleepers--meaning they sleep in several short periods throughout the day.

超過 85% 的哺乳類動物屬於二次式睡眠，意即他們把睡眠分成幾小段。

As opposed to monophasic sleepers like most humans, who load up on their sleep just once a day.

與之相反的是單次性睡眠者，如大多數的人類，他們一天只睡一次。

Naps are typically defined as a shortened period of sleep up to 90 minutes.

小睡通常被定義為最多 90 分鐘的短時間睡眠。

A 20 minute nap improves your alertness and mood without making you feel disoriented because you stay in the lightest sleeping stage.

20 分鐘的小睡能改善你的精神和心情，但不會讓你感到昏沉，因為你處在輕度的睡眠階段。

While a longer nap lasting 30 minutes to an hour will get you into the deeper sleeping stages, leaving you with a feeling of sluggishness when you wake up.

然而 30 分鐘到 1 小時的長時間小睡將使你進入深度睡眠階段，並在甦醒時感到遲鈍無力。

But if you have time for a 90 minute snooze, you will cycle through the deepest sleep stage and back again, leaving you feeling revitalized with a memory and creativity boost!

可如果你睡了 90 分鐘，你將從深度睡眠循環回到初始睡眠階段，使你恢復活力，記憶力與創造力也隨之提升。

Studies have also shown that naps can increase your attention span, improve your overall performance, and help with depression.

研究指出小睡片刻可以增進你的注意力、改善你的整體表現，對憂鬱症亦有所幫助。

Some people believe that they can survive purely on naps alone, giving them more waking hours for productivity.

有些人相信他們可以只靠小睡一會而活，並認為小睡為他們帶來更多的清醒時間來創造生產力。

These polyphasic sleepers claim that they can adjust their body to enter REM sleep immediately, eliminating the need for a long period of sleep.

這些多階段睡眠者宣稱他們能調節身體、立即進入快速動眼期的睡眠階段，因此減少了對長時間睡眠的需求。

There are three main polyphasic sleep schedules.

這裡有三種主要的多階段睡眠時間表。

The Everyman cycle is the least severe and includes one long sleep period at night for about three hours, with three 20 minute naps over the day.

Everyman cycle 是三者中最不嚴格的一種，它包含一個夜間的三小時睡眠，以及一天中有三次的小睡時間。

The Uberman cycle includes a 20-30 minute nap every four hours, which makes six naps totaling about 2.5 hours of sleep a day.

Uberman cycle 則包含每四小時一次的 20-30 分鐘小睡，加總後一天共有六次小睡、總時長 2.5 小時。

And the Dymaxion cycle includes just four naps lasting 30 minutes each, resulting in just two hours of sleep!

Dymaxion cycle 涵蓋四次小睡，一次大約 30 分鐘，所以算起來一天只有兩小時的睡眠！

Since not many people could sustain this kind of sleep pattern--except for maybe Ronbus over here!

由於不是很多人都能維持這種睡眠型態—可能除了 Ronbus 吧！

There is limited information on the effects it has on the body.

所以關於它影響人體的相關資訊十分有限。

However, proponents of these sleep schedules claim that they feel great and have reported no health issues.

不過這些多階段睡眠時間表的支持者主張他們感覺很好，也沒有健康方面的問題。

In the late 80's, a neurologist and sleep expert named Claudio Stampi studied the effects of polyphasic sleep schedules on yachtsmen racing across the Atlantic ocean.

在 1980 年代末期，身為神經學者與睡眠專家的 Claudio Stampi  研究了多階段睡眠對橫越大西洋的遊艇比賽者所造成的影響。

He found that the fastest sailors slept less and in shorter episodes, for an average total of 5 hours a day in 1.3 hour bursts,

他發現最快的駕駛睡的少且每次的睡眠長度短，他們平均一天睡 5 小時、一次大約 1.3 小時，

indicating that it's possible to adapt to getting just 60-70% of your usual sleep amount without a significant impairment on performance.

顯示出人們有可能適應於只睡平時睡眠時長的 60-70%，同時不會對其表現有顯著的損害。

However, this study based its findings purely on the results of the races and did not directly evaluate their mental capacity, how their health was affected, or any long term effects.

然而，這項研究的結果只立基於比賽成績，並未直接評估駕駛者的心智能力、健康狀態是否受影響，或者對他們造成其他長期的影響。

Generally, sleep deprivation can make you irritable, slow your reaction time, increase anxiety, and even affect your ability to form memories.

一般而言，睡眠剝奪會讓你變得暴躁、降低反應時間、增加焦慮感，甚至影響你塑造記憶的能力。

And studies have found that people who drive while sleep deprived are just as dangerous as drunk drivers.

另外研究發現那些睡眠被剝奪的駕駛就跟酒駕一樣危險。

So, while clicking on the next video may be tempting, I think it's time to get some sleep.

因此，雖然點擊下一支影片可能很吸引人，但我想是時候上床睡覺了。

Unless you have already gotten plenty of sleep in which case please feel free to click on the next video.

除非你已經有了充足的睡眠，那麼歡迎隨時點擊下一支影片。

So do you think that you could survive on just naps alone?

所以你認為你可以單靠小睡一會來存活嗎？

Let me know in the comment section below.

Curious to know how you could live for an extra 100 years?

對如何能多活 100 年感到好奇嗎？

Researchers found a type of molecule that may reverse aspects of the aging process.

研究者發現某種類型的分子可能會翻轉老化過程的方向。

Sure their experiment was conducted with mice, but it's still a step in the right direction.

雖然這項研究是以老鼠為實驗對象，但它仍然往正確方向邁進一步。

As always, my name is Blocko, this has been Life Noggin, don't forget to keep on thinking!

還是老樣子，我是 Blocko ，這裡是 Life Noggin 頻道，別忘了持續思考！