小憩一會兒的2個好處大綱

1) Improves physical performance

1）提高你的身體活動能力

There are days that you feel very tired after work and don’t want to go to the gym. When this happens, a brief nap can help. I bet that you already know that a short nap makes you feel more active in comparison to a long nap. For example, I often tell my mother that I still feel tired when I’ve slept for several hours, but I feel very energetic when I’ve only slept for an hour or two.

有的日子裏你會感覺下班之後非常疲憊，不想去體育場。當你有這種感覺的時候，簡單的小憩一會兒可能會有所幫助。我保證你肯定早就知道短時間小憩一會兒要比很長時間的休息，能讓你更有積極性。例如，我經常告訴我媽媽我在睡了好幾個小時之後仍然感覺很累，但是是那個我只睡了一兩個小時的時候，我會感覺精力充沛。

Studies have found a correlation between short naps and improved athletic abilities, including faster sprint times and better motor reaction. This is why it’s recommended to sleep well for at least 7 hours a day.

研究已經發現短時間小憩與提高運動能力之間的關係，包括速度更快的短跑以及更好的賽車表現。這就是爲什麼都建議每天要好好睡覺至少7個小時的原因。

2) Reduces stress and anxiety

2) 減輕壓力和焦慮

Not sleeping well can make you feel more irritable and stressful. To address the problem, you can take a nap. A 2012 study by the Journal of Clinical Endocrinology & Metabolism showed evidence of how taking a nap reduce stress hormones after sleep deprivation. The adults took two short naps during the day, each lasting about 30 minutes, and they had a poor night’s sleep of just two hours. Then, the researchers measured and compared stress hormones with people who didn’t take naps but were sleep deprived.

睡眠質量不好會讓你感覺更加易怒和壓力山大。爲了應對這一問題，你可以小憩一會兒。《臨牀內分泌學與新陳代謝雜誌》2012年的一項研究用證據表明了在睡眠缺乏之後，小憩一會兒減少壓力荷爾蒙分泌的原理。成人在白天簡短的休息兩次，每次休息大約30分鐘，而且每天晚上只有低質量的2個小時的睡眠。然後，研究人員測量對比研究了睡眠缺乏但是沒有小憩的人的壓力荷爾蒙。

They found that one of the three stress hormones measured, called noradrenaline, increased the day after the sleep deprivation, but it didn’t increase in the adults who took naps. From this study, we can’t conclude a person recovers from stress by napping, but the short naps help to control the stress hormones. If you have children with bad behavior, they could be having trouble with their sleep. Sometimes they are like adults; we get cranky when we don’t sleep well, so try to take naps with them.

他們發現，測量的3個壓力荷爾蒙中的一個叫做“去甲腎上腺素”的荷爾蒙在睡眠缺乏之後會上升，但是那些小憩一會兒的成年人的這項荷爾蒙指標卻沒有上升。從這一研究，我們並不能總結出一個人可以通過小憩來從壓力中恢復過來，但是小憩可以幫助控制壓力荷爾蒙。如果你有行爲表現不好的小孩兒，他們可能會在睡覺方面有問題。他們有時候會像成年人；當我們沒睡好的時候，會感到暴躁，那就試着和孩子一起小憩一會兒吧。