對(duì)忙碌的上班族來說，中午抽點(diǎn)時(shí)間打個(gè)盹簡直是一種奢侈的享受。小憩一下既能緩解由于夜晚睡眠不足而導(dǎo)致的精神不佳，又可給大腦充電，讓接下來的工作更加有效率。適時(shí)小憩還可以降低患心臟病和中風(fēng)風(fēng)險(xiǎn)、幫助保持身材等，這些理由還不夠讓你打個(gè)盹嗎？

Naps can charge your brain's batteries
小憩可以給大腦充電

A NASA-funded study on astronauts found that naps up to two and a half hours long improved working memory performance. Working memory involves focusing attention on one task while holding other tasks in memory, so a poor working memory could result in errors, according to a NASA news release.
美國國家航空航天局資助的一項(xiàng)針對(duì)宇航員的研究發(fā)現(xiàn)，長達(dá)兩個(gè)半小時(shí)的小憩可以提高工作記憶能力。美國國家航空航天局稱，工作記憶包括將注意力集中在一項(xiàng)任務(wù)上，同時(shí)記住其他任務(wù)，因此工作記憶差可能會(huì)導(dǎo)致錯(cuò)誤。

Taking a nap may make you more alert for the period right after you wake up and maybe hours into the day. A short snooze may also make you feel more relaxed.
小憩一下，你可能會(huì)在醒來后的一會(huì)兒甚至幾個(gè)小時(shí)內(nèi)變得思維更加敏捷。短暫的小睡也會(huì)讓你感覺更放松。

You'll have lower risk for heart problems
小憩會(huì)降低患心臟病風(fēng)險(xiǎn)

Taking a nap once or twice a week could lower the risk of heart attacks or strokes, according to a 2019 study published in the journal Heart.
2019年發(fā)表在《心臟》雜志上的一項(xiàng)研究表明，每周小睡一兩次可以降低患心臟病和中風(fēng)的風(fēng)險(xiǎn)。

After tracking more than 3,400 people between the ages of 35 and 75 for slightly more than five years, the researchers found that those who indulged in occasional napping -- once or twice a week, for five minutes to an hour -- were 48% less likely than those who didn't nap to experience a heart attack, stroke or heart failure.
在對(duì)年齡在35歲到75歲之間的3400名研究對(duì)象進(jìn)行了五年多的跟蹤調(diào)查后，研究人員發(fā)現(xiàn)，那些偶爾小憩的人——每周一次或兩次，每次5分鐘到1小時(shí)——比那些沒有小憩的人患心臟病、中風(fēng)或心力衰竭的可能性低48%。

It might even help you get into shape
小憩可以幫助保持身材

A 2020 study focusing on women found the more sleep-deprived the women were, the more likely they were to consume added sugar, fatty foods and caffeine.
一項(xiàng)2020年針對(duì)女性的研究發(fā)現(xiàn)，睡眠不足問題越嚴(yán)重的女性就越有可能攝入額外的糖、脂肪食物和咖啡因。

A lack of quality sleep could lead to overeating because inadequate sleep is believed to stimulate hunger and suppress hormone signals that communicate fullness. The findings were important because women are at high risk for obesity and sleep disorders, the researchers said, which can both be driven by a high intake of food.
缺乏高質(zhì)量睡眠可能會(huì)導(dǎo)致暴飲暴食，因?yàn)樗卟蛔銜?huì)引發(fā)饑餓，抑制傳遞飽腹感的激素。研究人員稱，這些發(fā)現(xiàn)很重要，因?yàn)榕苑逝趾退哒系K的風(fēng)險(xiǎn)很高，兩者都可能是由大量攝入食物造成的。

Napping has been found to improve the overall quality of even nighttime sleep.
人們發(fā)現(xiàn)，小睡一覺可以改善夜間睡眠的整體質(zhì)量。

And boost your creativity
提升創(chuàng)造力

The right side of your brain might experience a mental spark during a nap, research has suggested. The right side is the hemisphere most associated with creative tasks, such as visualization and thinking, while the left is more analytic.
研究表明，小憩時(shí)右腦可能會(huì)產(chǎn)生靈感。右腦與想象、思考等創(chuàng)造性活動(dòng)相關(guān)，而左腦則更善于分析。

Researchers monitoring the brain activity of 15 people found that the right side of their brain communicated busily with itself as well as with its left counterpart. The left side of the brain, however, remained relatively quiet. In a January 2020 study of 2,214 Chinese adults ages 60 and older, participants who took afternoon naps for five minutes to two hours showed better mental agility than those who didn't nap.
研究人員對(duì)15人的大腦活動(dòng)進(jìn)行了監(jiān)測(cè)，發(fā)現(xiàn)他們的右腦不僅活躍，還與左腦進(jìn)行了頻繁的交流。然而，左腦保持相對(duì)平靜。2020年1月一項(xiàng)對(duì)2214名60歲及以上中國成年人進(jìn)行的研究顯示，午睡5分鐘到2小時(shí)的受訪者比不午睡的受訪者思維更敏捷。

錯(cuò)誤午睡姿勢(shì)損害健康

趴桌午休時(shí)如嚴(yán)重彎曲頭部和胸部，會(huì)對(duì)頸動(dòng)脈、心、肺、胃腸等器官造成一定程度的壓迫，增加心、肺負(fù)擔(dān)；再加上食用午餐不久，體內(nèi)血液更多地流向胃腸幫助消化吸收，導(dǎo)致供向頭部的血液不足。結(jié)果，頭部氧氣供應(yīng)隨之不足，醒后可能出現(xiàn)頭暈、眼花、耳鳴、呼吸不順等大腦缺血缺氧癥狀。因此，午飯后不宜立即午睡。

另外，趴桌午睡時(shí)心率逐漸減緩，一定程度上加重了腦部缺血癥狀，造成人體植物性神經(jīng)系統(tǒng)功能暫時(shí)性紊亂，具體表現(xiàn)為耳鳴、腿軟、腳麻等癥狀。

長時(shí)間趴桌睡還會(huì)誘發(fā)頸椎、脊椎疾病、呼吸道疾病、手肘尺神經(jīng)疾病等。

這樣午休才健康

首選姿勢(shì)當(dāng)然是平躺著睡。如果實(shí)在沒有條件平躺，次選的姿勢(shì)是半坐位斜躺。配備一張可將靠背斜放的躺椅，再加上枕頭、眼罩等，也能有個(gè)好的午睡。

如果連躺椅都無法配備的話，可以選擇坐著睡。把U形枕套在脖子上，讓頸椎處于一種比較自然的狀態(tài)，再找一個(gè)有靠背的椅子，坐著閉目休息。

來源：CNN 科普中國
編輯：董靜