TED演讲：中午睡多久才不会觉得累？

TED演讲：中午睡多久才不会觉得累？00:0004:43Your eyes get heavy and gradually... close... But wait! It’s only lunchtime and you still have so much to do. Would taking a nap help? Or would it derail your day?

你的眼睛越来越沉。。。关闭。。。但是等等！现在只是午餐时间，你还有很多事情要做。小睡会有帮助吗？还是会让你的一天都不在状态？

Our sleep, both at night and in naps, is made up of approximately 90 minute sleep cycles with four stages each. A nap can last anywhere from five minutes to three hours, so it can include full sleep cycles or just a few stages.

我们的睡眠，无论是在晚上还是在午睡时，都是由大约90分钟的睡眠周期组成的，每个睡眠周期有四个阶段。午睡可以持续5分钟到3小时，所以它可以包括完整的睡眠周期或只是几个阶段。

As you fall asleep, you enter Stage 1: the first two to five minutes of sleep. Stage 2 comes next, for about 30 minutes. In Stage 2, body temperature drops, muscles relax, and breathing and heart rate become more regular. Your neurons start to fire in unison, creating waves of activity that sweep across the cortex, punctuated by rapid bursts of neural activity called sleep spindles.

当你睡着的时候，你就进入了第一阶段：前两到五分钟的睡眠。接下来是第二阶段，大约30分钟。在第二阶段，体温下降，肌肉放松，呼吸和心率变得更有规律。你的神经元开始齐声发射，产生横扫大脑皮层的活动波，并被称为睡眠纺锤波的快速爆发的神经活动打断。

As you enter Stage 3, or slow wave sleep, the rolling waves increase as your neurons fire in coordination. This phase lasts about 20 to 30 minutes and is where your deepest sleep occurs. Then, you enter REM sleep, which lasts about 10 to 20 minutes in a nap. In REM, the brain becomes more active, more like your brain activity while awake. The end of REM signals the completion of a sleep cycle.

当你进入第三阶段，或慢波睡眠，滚动波增加，因为你的神经元协调开火。这个阶段持续大约20到30分钟，是你睡眠最深的地方。然后，你进入快速眼动睡眠，持续大约10到20分钟的小睡。在快速眼动中，大脑变得更加活跃，更像你清醒时的大脑活动。REM的结束标志着睡眠周期的结束。

OK, but will a nap make you feel better? Well, that depends on a few things— especially what stages of sleep the nap includes.

好吧，但是小睡会让你感觉好些吗？嗯，这取决于几件事——尤其是午睡包括哪些睡眠阶段。

Take a 30 minute nap, which consists mainly of Stage 2 sleep. Stage 2 sleep is associated with long-term potentiation, a process that's thought to strengthen the synapses between neurons, which is essential for learning. A 20 to 30 minute nap stops short of Stage 3′s deep sleep, making it relatively easy to wake up from.

小睡30分钟，主要包括第二阶段睡眠。第二阶段的睡眠与长时程增强有关，长时程增强被认为是加强神经元间突触的过程，而突触对学习至关重要。一个20到30分钟的小睡会让你在第三阶段的深度睡眠中停止，从而使你相对容易从睡梦中醒来。

A 30 to 60 minute nap, meanwhile, has the benefits of Stage 2 sleep and also takes you into the deeper sleep of Stage 3. During Stage 3, multiple brain areas work together to transfer information from short-term memory storage to long-term storage, stabilizing and strengthening long-term memory by coupling sleep spindles with slow waves. Stage 3 is the most difficult stage to wake up from. So while a 30 to 60 minute nap can have cognitive benefits, those benefits often don’t kick in until about 15 minutes after waking up.

同时，30到60分钟的小睡有第二阶段睡眠的好处，也会让你进入第三阶段的深度睡眠。在第三阶段，多个大脑区域协同工作，将信息从短期记忆储存转移到长期记忆，通过将睡眠纺锤波与慢波耦合，稳定和加强长期记忆。第三阶段是最难醒来的阶段。因此，虽然30到60分钟的小睡对认知能力有好处，但这些好处往往要到醒后15分钟左右才会显现出来。

60 to 90 minute naps enter the REM stage. While in REM, the prefrontal cortex, which is largely responsible for inhibition and cognitive control, becomes much less active. Meanwhile, the amygdala and cingulate cortex, regions associated with emotion and motivation, are highly active. Researchers have posited that the combination of these things leads to bizarre dreams during REM sleep:the decrease in inhibition and cognitive control might lead to wild associations— and, thanks to the amygdala and cingulate cortex activity, those associations can be between emotionally charged topics. Some researchers think this stage might help us make innovative connections between ideas upon waking.

60到90分钟的小睡进入快速眼动阶段。而在快速眼动中，主要负责抑制和认知控制的前额叶皮层变得不那么活跃。同时，杏仁核和扣带皮层，与情绪和动机相关的区域，是高度活跃的。研究人员假设，这些因素的结合会导致快速眼动睡眠期间的奇怪梦：抑制和认知控制的减少可能会导致疯狂的联想——而且，由于杏仁核和扣带回皮层的活动，这些联想可能是在情绪化的话题之间。一些研究人员认为，这个阶段可能有助于我们在清醒时在思想之间建立创新的联系。

Because the brain activity during REM is closer to waking, it may be easier to wake up from REM than Stage 3, even though the nap is longer.

因为快速眼动期间的大脑活动更接近于醒来，所以从快速眼动中醒来可能比从第三阶段更容易，即使小睡时间更长。

The time of day also matters. Our need for deep Stage 3 sleep progressively increases throughout the day. So if you nap later, you may rob yourself of the sleep pressure needed to go to sleep at night. This doesn't happen for REM sleep. Longer periods of REM occur during morning hours, so morning naps are dominated by REM, midday naps have about equal parts of REM and deep sleep, and evening naps contain more deep sleep.

一天的时间也很重要。我们对第三阶段深度睡眠的需求在一天中逐渐增加。因此，如果你晚睡一会儿，你可能会剥夺自己晚上睡觉所需的睡眠压力。这种情况不会发生在快速眼动睡眠中。长时间的快速眼动发生在早晨，所以早晨的小睡主要是快速眼动，中午的小睡有大约相等的快速眼动和深度睡眠的部分，晚上的小睡包含更多的深度睡眠。

On top of all this, it seems that we’re just about evenly split between nappers and non-nappers. Nappers consistently show cognitive benefits from napping, but non-nappers may not. Researchers think this could be because nappers are able to stay in a lighter sleep and move through sleep stages more easily. Meanwhile, non-nappers may experience more deep sleep while napping, making them groggy afterward. So will a nap help? Well, there’s only one way to find out...

最重要的是，我们似乎只是在打盹儿和不打盹儿之间平均分配。午睡者总是表现出午睡对认知的好处，但不午睡者可能不会。研究人员认为，这可能是因为打盹者能够保持较轻的睡眠，更容易度过睡眠阶段。同时，不打盹的人在打盹时可能会经历更多的深度睡眠，使他们在打盹后昏昏欲睡。小睡会有帮助吗？好吧，只有一种方法可以找到......

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