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If a 20-minute nap, a cup of joe, and more shuteye at night were in a cage match, who would win for reducing that classic afternoon "dip"? The answer is: (in order of effectiveness)
二十分鐘的小睡，一杯咖啡，晚上多睡一會兒，這三樣哪種能更有效地減輕下午的瞌睡？答案如下(根據(jù)有效度排序)：
1. Nap
小睡
2. Caffeine
咖啡
3. Then more nighttime sleep
晚上多睡會兒
A new study just released proves the power of a nap over a jolt of caffeine and even more sleep at night. It's actually the first such study to look at all three methods for combating the afternoon lull that's commonly experienced-and which is a very normal physiological response to the body cycling through its natural rhythms during the day.
最新發(fā)布的一項研究證明，小睡的威力強過喝咖啡甚至是晚上多睡一會兒。這實際上是第一次讓三種對抗人們普遍經(jīng)歷過的下午犯困的方法同臺競技。事實上，下午犯困是一天之中人體生理節(jié)律導致的非常正常的生理反應。
Just because you feel sleepy at some point in the afternoon doesn't actually mean you're sleep deprived. About eight hours after you wake up, the body's temperature dips a little, triggering that oh-so-annoying drowsiness after lunch and smack dab in the middle of your attempts to focus and get more done in the late afternoon.
其實下午犯困并不是意味著你缺覺。大概在醒后八小時，身體的體溫會出現(xiàn)小幅回落，這會導致午餐之后讓人煩惱的瞌睡，并且恰好這時你還想集中精力，在下午多做點事情。
Why am I not surprised the nap wins out? For many reasons:
為什么我對小睡排第一一點都不奇怪？這有下面幾個原因：
Naps refresh you at a cellular level that-sorry, Soda-caffeine just can't do.
小睡會在細胞層面讓你清醒，這些是咖啡無法完成的。
It's easier to over-sleep than you think. Biologically, the body doesn't necessarily need that extra sleep if you force yourself to sleep more at night. (And getting sufficient sleep doesn't mean your body won't go through the dip regardless; it's a natural, physiological phenomenon tied more to your circadian rhythm than to your previous night's sleep and potential sleep debt.)
你比你想象的更容易睡多。從生理上來說，即便你強迫自己在晚上睡得更多，但其實身體并不需要這些額外的睡眠。(而且，睡眠充足并不意味著你的身體就不會有回落的過程。這是一種天生的、生理的現(xiàn)象，主要受到生理節(jié)律而非前一晚睡得多少或者有沒有缺覺的影響)。
I've long been an advocate for napping. The best kind? A 20-minute snooze within a 30 minute time period (10 extra minutes to get comfortable and into sleep mode). Or try the Nap-a-latte, which is the dynamic duo.
我一直主張睡個小覺。哪種方式最好？在30分鐘里睡上20分鐘(另外十分鐘是為了放松和進入睡眠狀態(tài))。或者你可以兩種方式并用，喝杯拿鐵與小睡片刻相結合。
But here's a big caveat: most people would probably choose caffeine over a nap, and ditch the nap entirely. Downing caffeine can be easier, quicker, and socially more acceptable in many ways. Finding a place to nap in the middle of the workday can be a challenge. And studies have also shown that when deciding between a nap and an "attractive wakeful activity," they choose the activity.
不過我要給你一條重要的提醒：很多人會選擇咖啡而不是小睡，他們完全不會打盹。喝杯咖啡可能更容易、更快、而且在很多方面更容易讓社會接受。工作的時候找個地方小睡一下可是個難題。研究還表明，當決定是要小睡還是進行“吸引人的提神活動”的時候，人們會選擇活動一下。
Let's face it, coffeehouses have multiple buzzes going on. People. Internet. Connectivity. Social interaction. Exchanges of ideas. And tasty treats beyond the joes and javas. Naps tend to be solitary and, dare I say, not as sexy.
讓我們來面對這個現(xiàn)實：咖啡館總是多彩多樣，熱鬧非凡：人、網(wǎng)絡、聯(lián)系、社交、交流思想，還有除了咖啡和網(wǎng)絡之外的可口美食。而小睡一般更清靜，而且斗膽說一句，不夠性感。
But for what it's worth, hail to the nap.
但是不管怎么樣，還是睡個小覺吧。
