2022-05-04

很多人都有午睡的习惯，午睡有不少好处，比如提升记忆力、创造力，但如果方式不对，也会带来不良影响。

并不是睡得越久越好

The ideal nap length, according to scientists, is 20 to 25 minutes. Any longer and you’ll fall into a deeper sleep cycle, which lasts for about 90 minutes. This means when you wake up you will experience “sleep inertia”, or grogginess1.

理想的午睡时间是20-25分钟。睡得时间长了，容易进入深睡眠或快眼动睡眠阶段。这个阶段人体的肌张力是降低的，心跳呼吸不均匀，如果进入这些阶段并从此阶段醒来的话，很多时候会感觉全身无力、心慌不适，有的人甚至郁郁寡欢、无精打采。

对于这种短时间的有效午睡，还有一个专门的说法：power nap。

A power nap, also known as a Stage 2 nap, is a short slumber2 of 20 minutes or less which terminates before the occurrence of deep slow-wave sleep (SWS), intended to quickly revitalize the napper.

有效午睡，也叫浅度睡眠，指睡眠时间在20分钟以内的午睡，在进入深度睡眠之前就会停止，可以使睡眠者快速恢复精力。

实际上，历史上有很多名人都是有效午睡者（power nappers），高质量高效率的午睡让他们保持清醒和机敏。

Salvador Dalí, in his 50 Secrets of Magic Craftsmanship3 for aspiring4 painters, outlined tips for the one-second micro-nap, including sitting upright, key in hand and upturned plate beneath. Once asleep, the key will drop and the en