你的眼睛變得沉重......慢慢閉眼......但是等等！現(xiàn)在只是午餐時(shí)間，你還有很多事情要做。小睡會(huì)有幫助嗎？還是會(huì)讓你的一天出軌？嗯，這取決于幾件事——尤其是午睡包括哪些睡眠階段。薩拉C。梅德尼克詳細(xì)介紹了午睡對(duì)認(rèn)知的好處，并探討了一天中最適合快速小睡的時(shí)間和長(zhǎng)度
演講者：Sara C. Mednick
演講題目: How long should your naps be?
TED視頻
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TED演講：中午睡多久才不會(huì)覺(jué)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?
你的眼睛越來(lái)越沉。。。關(guān)閉。。。但是等等！現(xiàn)在只是午餐時(shí)間，你還有很多事情要做。小睡會(huì)有幫助嗎？還是會(huì)讓你的一天都不在狀態(tài)？
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.
我們的睡眠，無(wú)論是在晚上還是在午睡時(shí)，都是由大約90分鐘的睡眠周期組成的，每個(gè)睡眠周期有四個(gè)階段。午睡可以持續(xù)5分鐘到3小時(shí)，所以它可以包括完整的睡眠周期或只是幾個(gè)階段。
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.
當(dāng)你睡著的時(shí)候，你就進(jìn)入了第一階段：前兩到五分鐘的睡眠。接下來(lái)是第二階段，大約30分鐘。在第二階段，體溫下降，肌肉放松，呼吸和心率變得更有規(guī)律。你的神經(jīng)元開(kāi)始齊聲發(fā)射，產(chǎn)生橫掃大腦皮層的活動(dòng)波，并被稱為睡眠紡錘波的快速爆發(fā)的神經(jīng)活動(dòng)打斷。
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.
當(dāng)你進(jìn)入第三階段，或慢波睡眠，滾動(dòng)波增加，因?yàn)槟愕纳窠?jīng)元協(xié)調(diào)開(kāi)火。這個(gè)階段持續(xù)大約20到30分鐘，是你睡眠最深的地方。然后，你進(jìn)入快速眼動(dòng)睡眠，持續(xù)大約10到20分鐘的小睡。在快速眼動(dòng)中，大腦變得更加活躍，更像你清醒時(shí)的大腦活動(dòng)。REM的結(jié)束標(biāo)志著睡眠周期的結(jié)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，但是小睡會(huì)讓你感覺(jué)好些嗎？嗯，這取決于幾件事——尤其是午睡包括哪些睡眠階段。
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分鐘，主要包括第二階段睡眠。第二階段的睡眠與長(zhǎng)時(shí)程增強(qiáng)有關(guān)，長(zhǎng)時(shí)程增強(qiáng)被認(rèn)為是加強(qiáng)神經(jīng)元間突觸的過(guò)程，而突觸對(duì)學(xué)習(xí)至關(guān)重要。一個(gè)20到30分鐘的小睡會(huì)讓你在第三階段的深度睡眠中停止，從而使你相對(duì)容易從睡夢(mèng)中醒來(lái)。
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.
同時(shí)，30到60分鐘的小睡有第二階段睡眠的好處，也會(huì)讓你進(jìn)入第三階段的深度睡眠。在第三階段，多個(gè)大腦區(qū)域協(xié)同工作，將信息從短期記憶儲(chǔ)存轉(zhuǎn)移到長(zhǎng)期記憶，通過(guò)將睡眠紡錘波與慢波耦合，穩(wěn)定和加強(qiáng)長(zhǎng)期記憶。第三階段是最難醒來(lái)的階段。因此，雖然30到60分鐘的小睡對(duì)認(rèn)知能力有好處，但這些好處往往要到醒后15分鐘左右才會(huì)顯現(xiàn)出來(lái)。
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分鐘的小睡進(jìn)入快速眼動(dòng)階段。而在快速眼動(dòng)中，主要負(fù)責(zé)抑制和認(rèn)知控制的前額葉皮層變得不那么活躍。同時(shí)，杏仁核和扣帶皮層，與情緒和動(dòng)機(jī)相關(guān)的區(qū)域，是高度活躍的。研究人員假設(shè)，這些因素的結(jié)合會(huì)導(dǎo)致快速眼動(dòng)睡眠期間的奇怪夢(mèng)： 抑制和認(rèn)知控制的減少可能會(huì)導(dǎo)致瘋狂的聯(lián)想——而且，由于杏仁核和扣帶回皮層的活動(dòng)，這些聯(lián)想可能是在情緒化的話題之間。一些研究人員認(rèn)為，這個(gè)階段可能有助于我們?cè)谇逍褧r(shí)在思想之間建立創(chuàng)新的聯(lián)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?yàn)榭焖傺蹌?dòng)期間的大腦活動(dòng)更接近于醒來(lái)，所以從快速眼動(dòng)中醒來(lái)可能比從第三階段更容易，即使小睡時(shí)間更長(zhǎng)。
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.
一天的時(shí)間也很重要。我們對(duì)第三階段深度睡眠的需求在一天中逐漸增加。因此，如果你晚睡一會(huì)兒，你可能會(huì)剝奪自己晚上睡覺(jué)所需的睡眠壓力。這種情況不會(huì)發(fā)生在快速眼動(dòng)睡眠中。長(zhǎng)時(shí)間的快速眼動(dòng)發(fā)生在早晨，所以早晨的小睡主要是快速眼動(dòng)，中午的小睡有大約相等的快速眼動(dòng)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，我們似乎只是在打盹兒和不打盹兒之間平均分配。午睡者總是表現(xiàn)出午睡對(duì)認(rèn)知的好處，但不午睡者可能不會(huì)。研究人員認(rèn)為，這可能是因?yàn)榇蝽镎吣軌虮３州^輕的睡眠，更容易度過(guò)睡眠階段。同時(shí)，不打盹的人在打盹時(shí)可能會(huì)經(jīng)歷更多的深度睡眠，使他們?cè)诖蝽锖蠡杌栌Ｐ∷瘯?huì)有幫助嗎？好吧，只有一種方法可以找到......
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