TED：午睡真的对我们有益吗？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Are we designed to nap during the day? | 我们设计在白天睡觉吗? |
| 0:08 | Most people aim to get their recommended seven to nine hours of sleep in one long stretch at night, | 大多数人都想在晚上的一段长长的时间内 得到他们推荐的7到9小时的睡眠 |
| 0:14 | and the technical term for this is monophasic sleep. | 技术术语是单体睡眠 |
| 0:17 | In other words, a single bout of sleep at night. | 换句话说 晚上睡一觉 |
| 0:21 | However, we may not have been programmed to sleep in this way. | 然而,我们可能没有被编程 以这种方式睡觉。 |
| 0:26 | Now, I'm sure you've had that experience of a drop in your alertness in the afternoon, | 现在,我敢肯定,你有过 那种经验,你的警惕在下午下降, |
| 0:32 | where you start to feel a little sleepy. | 你开始觉得有点困 |
| 0:34 | And you can also see it in other people as well, | 你也可以在别人身上看到 |
| 0:37 | as their heads begin sort of bobbing up and down during afternoon meetings. | 在下午开会的时候 他们的头开始跳动 |
| 0:42 | Now, you may think this afternoon drop in your alertness is because of a big lunch. | 现在,你可能会认为 今天下午放松警惕 是因为一个大午餐。 |
展开字幕全文（29 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Are we designed to nap during the day? | 我们设计在白天睡觉吗? |
| 2 | Most people aim to get their recommended seven to nine hours of sleep in one long stretch at night, | 大多数人都想在晚上的一段长长的时间内 得到他们推荐的7到9小时的睡眠 |
| 3 | and the technical term for this is monophasic sleep. | 技术术语是单体睡眠 |
| 4 | In other words, a single bout of sleep at night. | 换句话说 晚上睡一觉 |
| 5 | However, we may not have been programmed to sleep in this way. | 然而,我们可能没有被编程 以这种方式睡觉。 |
| 6 | Now, I'm sure you've had that experience of a drop in your alertness in the afternoon, | 现在,我敢肯定,你有过 那种经验,你的警惕在下午下降, |
| 7 | where you start to feel a little sleepy. | 你开始觉得有点困 |
| 8 | And you can also see it in other people as well, | 你也可以在别人身上看到 |
| 9 | as their heads begin sort of bobbing up and down during afternoon meetings. | 在下午开会的时候 他们的头开始跳动 |
| 10 | Now, you may think this afternoon drop in your alertness is because of a big lunch. | 现在,你可能会认为 今天下午放松警惕 是因为一个大午餐。 |
| 11 | But in actual fact, it seems to be hardwired. | 但实际上,它似乎是硬线的。 |
| 12 | Because if I place electrodes on your head, | 因为如果我在你头上放电极 |
| 13 | there is a reliable pre-programmed drop in your brain's alertness during the afternoon. | 下午大脑的警惕性 会有可靠的预编程下降 |
| 14 | And it happens to most of us somewhere between the 1 to 4 p.m. mark. | 我们大多数人在下午1点到4点之间都会这样 |
| 15 | What this suggests is that we may have been designed to sleep in a biphasic pattern, | 这表明我们可能 被设计成 睡在比法式, |
| 16 | meaning one long bout of sleep at night and then a short afternoon nap during the day. | 意思是晚上睡一觉 然后白天午后小睡 |
| 17 | Very much like the siesta cultures around the world. | 很像世界各地最安眠的文化 |
| 18 | But is napping always a good thing? | 但睡觉总是好事吗? |
| 19 | Well, not necessarily. | 嗯,并不一定。 |
| 20 | Although we and other scientists have discovered that naps can have benefits | 虽然我们和其他科学家 发现小睡可以带来好处 |
| 21 | for both the brain and for the body, naps can be a double-edged sword. | 对于大脑和身体来说,小睡可以是一把双刃剑. |
| 22 | Long naps in the afternoon or in the early evening can just take the edge of your sleepiness. | 午后或早晚的长时间小睡 只能占用你的睡眠 |
| 23 | It's a little bit like snacking before your main meal. | 有点像主餐前的零食. |
| 24 | So if you are struggling with sleep at night, the best advice is not to nap during the day. | 所以如果你晚上在睡觉 最好的建议是白天不要睡觉 |
| 25 | Instead, build up all of that healthy sleepiness | 相反,建立所有健康的睡眠 |
| 26 | so that you give yourself the best chance of falling asleep easily | 让你自己有最大的机会 很容易睡着了 |
| 27 | and then staying asleep soundly across the night. | 然后整晚睡着 |
| 28 | But if you're not struggling with sleep and you can nap regularly during the day, | 但如果你没有在睡觉时挣扎 你可以白天经常睡觉 |
| 29 | the naps of around 20 minutes taken early in the day can be just fine. | 早点睡20分钟就可以了 |
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