完美小睡指南
A Field Guide To The Perfect Nap
什么堂什么笑There's an art to napping.
睡是一门艺术。
Studies have found different benefits -- and detriments -- to a nap's timing, duration and even effect on different people, depending on one's age and possibly genetics.看破红尘什么意思
诸多研究已发现，小睡的时间点、时间长短甚至对不同人的影响都是各有利弊，这取决于个人的年龄也许还有在基因。手机支架怎么用
'Naps are actually more complicated than we realize, ' said David Dinges, a sleep scientist at the University of Pennsylvania's Perelman School of Medicine. 'You have to be deliberative about when you're going to nap, how long you're going to nap and if you're trying to u the nap relative to work or what you have coming up.'
宾夕法尼亚大学佩雷尔曼医学院(Pennsylvania's Perelman School of Medicine)的睡眠科学家戴维·丁格斯(David Dinges)说：“小睡实际上比我们所认识的更复杂。如果你想通过小睡来更好地应付相关工作或接下来的事情，那对于什么时候小睡、睡多长时间你应该审慎一些。”
A snooze on the couch on a Sunday afternoon may em like the perfect way for a responsible adult to unplug. But at a time when roughly one-third of people report not getting enough sleep, more naps, albeit short ones, might make for a more functional workforce, rearchers say.
对于一位承担着诸多责任的成年人来说，周日下午在沙发上打个盹儿看起来是一种完美的小憩方式。但研究人员称，在据报约有三分之一的人睡眠不足的时代，更多的小睡——即便只是短暂的小睡——模范出行可能会有利于造就一支更高效的劳动力大军。
Sleep experts break sleep down into veral stages, which the brain cycles through roughly every 90 to 120 minutes. The stages are broadly characterized into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM is further br
oken down into stage one and two, which are considered light and intermediate sleep, followed by slow-wave sleep. Awakening from slow-wave sleep, the deepest kind, results in what doctors call sleep inertia or sleep drunkenness: that groggy feeling that can take awhile to shake off. Finally, there's REM sleep, often associated with dreaming.
睡眠专家将睡眠分成几个阶段，大脑的一个循环周期约为90到120分钟。这些阶段大体可以分为非快速眼动睡眠(NREM)和快速眼动睡眠(REM)两种类型。前者又可进一步细分为阶段一和阶段二（它们分别被称为浅睡期和中度睡眠期）以及随后的慢波睡眠。从慢波睡眠这种最深层次的睡眠中醒来时，人们会经历医生所说的睡后迟钝或者叫睡醉：那种昏昏沉沉的感觉需要有一会儿才能将其摆脱。最后就是快速眼动睡眠，这个阶段通常会伴随着做梦。
Sara Mednick, an assistant psychology professor at the University of California, Riverside, said the most uful nap depends on what the napper needs.
加州大学河滨分校(University of California, Riverside)心理学助理教授萨拉·梅德尼克(Sara Mednick)说，什么样的小睡最为有用取决于小睡者的需求。
For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.
专家们说，为了快速醒脑，10到20分钟的日间小睡对于重新投入到紧张的工作中去是足够的了。
For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.
不过梅德尼克博士说，对于认知记忆而言，一次60分钟的休憩作用可能会更大。将慢波睡眠涵括在内的休息有助于对事实、地点和面孔的记忆。但弊端是：在醒来时，人会觉得有些昏昏沉沉的。
Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.
百度品牌推广
最后，90分钟的小睡很有可能包含了一个完整的睡眠周期，这将有助于增强创造力及情感、程序记忆，比如说学习如何骑自行车。梅德尼克博士说，从快速眼动睡眠中醒来通常意味着睡后迟钝感将减到最少。
Experts say the ideal time to nap is generally between the hours of and Napping later in the day could interfere with nighttime sleep.
专家们说，理想的小憩时间一般在下午一点到四点之间。再晚一些休息的话，可能就会影响夜间的睡眠。
The body's circadian rhythms help people to expect to be awake in the morning and early in the night. 'So if you take naps when your brain doesn't expect to be sleeping, you feel kind of thrown off, ' contributing to the sleep inertia effect, said Rafael Pelayo, a clinical professor at Stanford University School of Medicine's Sleep Medicine Center.
人体内的生物钟帮助人们有着在上午和晚间较早的时候保持清醒的期许。斯坦福大学医学院睡眠医学中心(Stanford University School of Medicine's Sleep Medicine Center)临床教
授拉斐尔·佩拉约(Rafael Pelayo)说：“如果你在大脑预期的睡觉时间之外打盹，就多少会有点迷惑困窘的感觉”，这是造成睡后迟钝影响的原因之一。
A telltale sign of being very sleep-deprived, he said, is dreaming during a short nap. 'Definitely in a 20-minute nap you should not be dreaming, ' he said.
他还称，睡眠异常不足的一个明显信号就是在小憩时做梦。“在打个画ppt20分钟的小盹时正常是不应该做梦的。”
Ilene Ron, an associate professor of clinical medicine at Penn's Perelman School of Medicine, said the ideal duration of a nap is still being debated, but generally speaking the '10-to-20-minute nap is really the optimal time in terms of bang for your buck.'
宾夕法尼亚大学佩雷尔曼医学院临床医学副教授艾琳·罗森(Ilene Ron)称，理想的小睡时长应该是多少这个问题仍然没有定论，但一般而言，从追求高性价比的角度出发，10到20分钟真的是最佳的小睡时间长度。
Leon Lack, a psychology professor at Flinders University in Australia, found in a 2006 stu
dy in the journal Sleep that among shorter breaks, 10-minute naps packed the most punch.
澳大利亚佛林德斯大学(Flinders University)的心理学教授利昂·拉克(Leon Lack)的一篇研究论文在近体2006年发表在了《睡眠》(Sleep)期刊上，该论文指出，在时间较短的休息方式中，10分钟的小睡是最为有效的。番茄青鱼
