午睡多久對大腦最有利?

午睡多久對大腦最有利?

For those of us who have the luxury of being able to nap, we know it feels like a wonderful thing – curling up on the couch with a blanket on a blustery day, all cozy and warm – we don’t need science to tell us that, but can it really help recharge our brain? The research says yes.

對于我們來說，能夠午睡是很奢侈的，我們知道這種感覺-在風(fēng)雨交加的一天，蜷縮在沙發(fā)上，蓋一條毯子，所擁有的是舒適和溫暖-是一件美妙的事情，我們不需要科學(xué)告訴我們,但它真的能幫助大腦充電嗎?研究結(jié)果是肯定的。

The question remains – how long should we nap? In fact, there are a few optimal nap lengths depending on your available time and desired outcome.

問題仍然是——我們應(yīng)該午睡多久?事實上，根據(jù)你的可用時間和想要的結(jié)果，有幾個不同的最佳午睡時間。

1. If you are feeling an afternoon lull and just need a quick refresh in alertness, 10 to 20 minutes is your optimal goal, just a quick recharge to help you get through that last meeting of the day or bout of emails sitting in your inbox.

如果你覺得下午很無聊，只是需要快速清醒一下，10到20分鐘是你的最佳目標(biāo)，只是快速充電，幫助你度過一天中最后一次會議或收件箱里的郵件。

2. Feeling frustrated, stressed or need to remember some important points from a book you are reading, and have a bit more time to kill? A 60 minute nap showed a decrease in impulsivity, a greater tolerance to frustration as well as helped with cognitive memory processing. Some research showed even a small amount of sleep could potentially help reinforce learned material!

感到沮喪、壓力大，或者需要記住正在閱讀的書中的一些要點，并且有更多的時間可以消磨?60分鐘的午睡可以減少沖動，增強對挫折的容忍度，并有助于認(rèn)知記憶的處理。一些研究表明，即使是少量的睡眠也可能有助于鞏固所學(xué)的知識!

3. Overwhelmed and exhausted and need a total reset? 90 minutes enhanced creativity, emotional and procedural memory and allows for a complete cycle of sleep – which may result in less of that groggy feeling you may get with a shorter nap.

不堪重負(fù)，疲憊不堪，需要徹底重置?90分鐘可以增強創(chuàng)造力、情感和程序記憶，并允許一個完整的睡眠周期——這可能會減少你小睡時間較短時的那種昏昏沉沉的感覺。

Here are some tips to make napping easier:

下面是一些讓你更容易入睡的小竅門:

· Pull the blinds, make the area dark.

拉上窗簾，讓房間暗下來。

· Get cozy – make sure you are warmly dressed or have a warm blanket.

舒適——確保你穿著暖和或者有一條暖和的毯子。

· Do some stretches prior to your nap.

小睡前做一些伸展運動。

· Don’t stress it if you can’t sleep – the rest is helpful either way.

如果你睡不著，也不要太緊張——其他的方法都是有幫助的。

Now that you know the best nap length that will give your brain the biggest bang for your buck, it’s time to put napping into your routine.

既然你已經(jīng)知道了最好的午睡時間，可以讓你的大腦最大限度地發(fā)揮你的作用，是時候把午睡納入你的日常生活了。

Whether you’re an early rise or a night owl trying to get a quick refresh or productivity boost, find a time that fits you to take nap to reap its benefits.

無論你是早起的人，還是想快速恢復(fù)精力或提高工作效率的夜貓子，找一個適合你的時間小睡一下，這樣你就能從中受益。