TED分享 --- 午觉真的对我们有利吗
Is napping really good for us --- 午觉真的对我们有利吗？
Are we designed to nap during the day?
我们生来就是想睡午觉的吗?
Most people aim to get their recommended sevne to nine hours of sleep in one long stretch at night.
大多数人立志在一个漫长的夜晚达到推荐的七到九个小时的睡眠时间
You may think this afternoon drop in your alertness is because of a big lunch, but in actual fact, it seems to be bardwired. Because if I place electrodes on your head, there is a reliable, preprogrammed drop in your brain’s alertness during the afternoon.
你可能觉得下午的警觉性降低是由于中午吃得太多，但是事实上，这似乎是与生俱来的。因为如果我把电机放在你头上，那有一个可靠的，预先设定好的警惕性下降发生在每日午后。
What this suggests is that we may have been designed to sleep in a biphasic pattern, meaning one longer bout of sleep at night and then a short afternoon nap during the day, very much like the siesta cultures around the world.
这表明我们生来就被设定出了两个睡眠模式，也就是说晚上的睡眠时间要长一些，然后在白天小睡一会, 就像世界各地的午睡文化一样
But is napping always a good thing?
但是小睡总是一件好事吗？
Long naps in the afternoon or in the early evening can just take the edge off your sleepiness. It’s a little bit like snacking before your main meal. So if you are struggling with sleep at night, the best advice is not to nap during the day. Instead, build up all of that healthy sleepiness
在下午或傍晚的早些时候长时间小睡，能减少你的困倦,就像在晚饭前吃零食一样，所以如果你晚上入睡困难建议就是不要在白天午睡，而是积攒所有健康的困意
If you’re not struggling wih sleep and you can nap regularly during the day, the naps of around 20 minutes taken early in the day can be just fine.
如果你没有失眠的话，有规律的小睡是可取的, 每天早些时候小睡20分钟左右就刚刚好
结尾感想
俗话倒是说得好：中午不睡，下午崩溃
午睡时听自己收藏起来的安静的轻音乐，趴靠在桌子上，放空脑袋
说来我学过一个放空脑袋的小技巧，一遍遍重复想自己名字，越来越慢，放弃对肢体的感受，慢慢的，安安静静的想自己的名字，这个方法对我很有效
午睡习惯反而是越长大后越不得不睡，面对许许多多的事情，给自己安静的二十分钟回复状态，刚刚好
