How siestas help memory
午睡怎樣增進(jìn)記憶力
Sleepy heads
昏昏欲睡的大腦
Feb 25th 2010 | SAN DIEGO | From The Economist print edition
Researchers say an afternoon nap prepares the brain to learn
研究者認(rèn)為午睡可以讓頭腦更清醒，學(xué)習(xí)更高效
MAD dogs and Englishmen, so the song has it, go out in the middaysun. And the business practices of England’s lineal descendant, America,will have you in the office from nine in the morning to five in theevening, if not longer. Much of the world, though, prefers to take asiesta. And research presented to the AAAS meeting in San Diego suggestsit may be right to do so. It has already been established that thosewho siesta are less likely to die of heart disease. Now, Matthew Walkerand his colleagues at the University of California, Berkeley, have foundthat they probably have better memory, too. A post-prandial snooze, DrWalker has discovered, sets the brain up for learning.
瘋狗和英國(guó)人——正如這首歌唱到的那樣——正午時(shí)分頂著太陽(yáng)外出。而英國(guó)人的直系后裔——美國(guó)公司的慣例會(huì)讓你朝九晚五地呆在辦公室里，甚至更長(zhǎng)時(shí)間。但是世界上大部分人還是更喜歡來(lái)個(gè)午覺(jué)。一份提交到在圣迭戈舉行的AAAS科學(xué)年會(huì)的報(bào)告中說(shuō)：這么做是正確的。有午睡習(xí)慣的人很少有死于心臟類疾病的——這個(gè)已成定論?，F(xiàn)在，馬修·沃克和他在加利福尼亞大學(xué)伯克利分校的同事發(fā)現(xiàn)這些人很可能記憶力也會(huì)比其他人好。沃克博士發(fā)現(xiàn)，午餐之后打個(gè)小盹會(huì)讓頭腦更清醒，學(xué)習(xí)更高效。
The role of sleep in consolidating memories that have already beencreated has been understood for some time. Dr Walker has been trying toextend this understanding by looking at sleep’s role in preparing thebrain for the formation of memories in the first place. He wasparticularly interested in a type of memory called episodic memory,which relates to specific events, places and times. This contrasts withprocedural memory, of the skills required to perform some sort ofmechanical task, such as driving. The theory he and his team wanted totest was that the ability to form new episodic memories deteriorateswith accrued wakefulness, and that sleep thus restores the brain’scapacity for efficient learning.
人們?cè)缫阎浪吣軌蜢柟桃呀⒌挠洃?。沃克正在試圖擴(kuò)展這一認(rèn)識(shí)，他的辦法是觀察睡眠在大腦記憶形成的初始階段扮演的角色。他的興趣點(diǎn)在一種叫做“事件記憶”的記憶上，這種記憶與時(shí)間、地點(diǎn)和次數(shù)相關(guān)聯(lián)。和這種記憶相反的是“程序記憶”，是記住那種完成機(jī)械任務(wù)所需的技能，例如開(kāi)車。他和他的團(tuán)隊(duì)想驗(yàn)證的理論是：一個(gè)人隨著清醒狀態(tài)的加深，其形成新的“事件記憶”的能力就會(huì)減弱；還有，睡覺(jué)因此就能恢復(fù)大腦高效學(xué)習(xí)的能力。
They asked a group of 39 people to take part in two learningsessions, one at noon and one at 6pm. On each occasion the participantstried to memorise and recall 100 combinations of pictures and names.After the first session they were assigned randomly to either a controlgroup, which remained awake, or a nap group, which had 100 minutes ofmonitored sleep.
他們找來(lái)39個(gè)人來(lái)參加兩個(gè)時(shí)間段的學(xué)習(xí)——一個(gè)在中午，一個(gè)在晚上6點(diǎn)。在每段時(shí)間的學(xué)習(xí)中，參與者都要努力去記住并且回憶100組圖片和名字的組合。在第一個(gè)時(shí)間段的學(xué)習(xí)過(guò)后，參與者被任意安排到兩組：一組是“受控制組”——必須一直保持清醒；一組是“打盹兒組”——有100分鐘的睡覺(jué)時(shí)間，期間全程監(jiān)控。
Those who remained awake throughout the day became worse at learning.Those who napped, by contrast, actually improved their capacity tolearn, doing better in the evening than they had at noon. These findingssuggest that sleep is clearing the brain’s short-term memory and makingway for new information.
從頭到尾一直保持清醒的那群人的學(xué)習(xí)效果變差了。而那些小睡的人則相反——他們提高了學(xué)習(xí)能力，在晚上的表現(xiàn)要優(yōu)于中午。這些發(fā)現(xiàn)表明睡覺(jué)加強(qiáng)了短期記憶，而且為吸收新信息鋪平了道路。
It is already well known that fact-based memories are storedtemporarily in an area called the hippocampus, a structure in the centreof the brain. But they do not stay there long. Instead, they are sentto the prefrontal cortex for longer-term storage. Electroencephalograms,which measure electrical activity in the brain, have shown that thismemory-refreshing capacity is related to a specific type of sleep calledStage 2 non-REM sleep.
人們都知道知識(shí)性的記憶會(huì)被存在一個(gè)叫作“海馬”的區(qū)域，該結(jié)構(gòu)位于大腦中心。但是這些記憶并不會(huì)在那里停留很長(zhǎng)時(shí)間，而是會(huì)被發(fā)送到前額皮質(zhì)以備長(zhǎng)期儲(chǔ)存。測(cè)量腦電活動(dòng)的腦電圖顯示，這種記憶轉(zhuǎn)移的能力和一種叫作“第二階段非REM睡眠”的特定狀態(tài)的睡眠有關(guān)。
The ideal nap, then, follows a cycle of between 90 and 100 minutes.The first 30 minutes is a light sleep that helps improve motorperformance. Then comes 30 minutes of stage 2 sleep, which refreshes thehippocampus. After this, between 60 and 90 minutes into the nap, comesrapid-eye-movement, or REM, sleep, during which dreaming happens. This,research suggests, is the time when the brain makes connections betweenthe new memories that have just been “downloaded” from the hippocampusand those that already exist—thus making new experiences relevant in awider context.
理想的小睡遵循一個(gè)90-100分鐘的周期。頭30分鐘是淺睡，幫助改善運(yùn)動(dòng)功能。然后是30分鐘的第二階段睡眠，在此期間，“海馬”得到喚起。之后，小睡的60到90分鐘之間是“快速眼動(dòng)睡眠”，或被叫作REM，期間會(huì)有夢(mèng)境發(fā)生。研究表明，在這段時(shí)間，大腦將剛剛從海馬里“下載”來(lái)的新記憶和那些已存記憶建立了聯(lián)系——從而使新體驗(yàn)與更廣闊的背景相關(guān)聯(lián)。
The benefits to memory of a nap, says Dr Walker, are so great thatthey can equal an entire night’s sleep. He warns, however, that nappingmust not be done too late in the day or it will interfere withnight-time sleep. Moreover, not everyone awakens refreshed from asiesta.
沃克博士說(shuō)，小睡的好處非常大，甚至抵得過(guò)一整夜的睡眠。但是他也建議白天的小睡不應(yīng)睡得太晚，否則會(huì)影響夜間的睡眠。除此之外，也并不是所有人都能在午睡之后精神充沛的。
The grogginess that results from an unrefreshing siesta is termed“sleep inertia”. This happens when the brain is woken from a deep sleepwith its cells still firing at a slow rhythm and its temperature andblood flow decreased. Sara Mednick, from the University of California,San Diego, suggests that non-habitual nappers suffer from this moreoften than those who siesta regularly. It may be that those who have atendency to wake up groggy are choosing not to siesta in the firstplace. Perhaps, though, as in so many things, it is practice that makesperfect.
因午睡而引起的不清醒狀態(tài)被稱作“睡眠惰性”，發(fā)生在大腦從深睡中醒來(lái)之時(shí)，這個(gè)時(shí)候，腦細(xì)胞仍然在慢節(jié)奏律動(dòng)，大腦溫度低，血流速度緩慢。位于圣迭戈的加利福尼亞大學(xué)的薩拉·麥德尼克說(shuō)，沒(méi)有午睡習(xí)慣的人和有規(guī)律午睡的人比起來(lái)更容易發(fā)生這種情形。這可能是因?yàn)槟切┬褋?lái)容易頭腦暈沉的人平時(shí)很少午睡的原因。但是，也許只有多多午睡，才能少少頭暈。熟能生巧嘛！萬(wàn)事同理。
譯者：eastx
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