完美小睡指南.docVIP

A Field Guide To The Perfect Nap 完美小睡指南 Theres an art to napping. 睡是一门艺术。 Studies have found different benefits -- and detriments -- to a naps timing, duration and even effect on different people, depending on ones age and possibly genetics. 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。 Naps are actually more complicated than we realize, said David Dinges, a sleep scientist at the University of Pennsylvanias Perelman School of Medicine. You have to be deliberative about when youre going to nap, how long youre going to nap and if youre trying to use 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(Pennsylvanias 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 seem 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, researchers 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——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 several stages, which the brain cycles through roughly every 90 to 120 minutes. These stages are broadly characterized into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM is further broken 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, theres 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 profes