为什么有时我们打个盹儿醒来后
反倒感觉更累了?
(Why do we take naps and wake up more tired?)
国外TikTok上
一个科普类视频告诉你
因为小睡也分睡得质量如何
↓↓↓
(视频戳这里)
视频讲到
“如果你打了个盹醒来时
感觉自己像刚被卡车撞了”
这是因为你刚开始形成所谓的
睡眠惯性(sleep inertia)
( “When you wake up after a nap
and you feel like you just got hit by a truck,
it’s because what has happened is
you started to build
what’s called ‘sleep inertia’.”)
一旦你开始睡觉
经过一定时间后
你的大脑会进入一种模式
这种模式会认为:
“我们接下来的8小时也要这么做”
(“Once you start sleeping,
after you get past a certain point,
your brain gets into the mode that thinks,
‘Oh, we’re doing this for the next 8 hours.’”)
如果过了那个时间点之后
睡眠忽然被打断
这种唤醒对大脑来说就有点粗鲁了
这就是为什么长时间小睡后
你会觉得超级昏昏沉沉(groggy)
(“And if you interrupt it
after it’s gotten past that point,
it’s sort of a rude awakening.
And that’s why you feel super groggy
after a long nap.”)
因此这位博主建议
当你午睡或打盹时
应该要么短短的睡20到30分钟
要么就睡90分钟
睡90分钟的话要设好闹钟
(“That’s why when you nap,
You should actually nap either a very short nap
maybe 20-30 minutes
or 90 minutes,
setting an alarm for 90 minutes nap.”)
这是因为90分钟的小睡
足够你度过一个完整的睡眠周期
从浅睡眠到深睡眠
再到快速眼动睡眠(REM)
但只睡一个周期
这段时间不足以产生大量的睡眠惯性
但有足够的时间让你真正得到一些休息
(“A 90-minute nap is enough time
for you to go through an entire sleep cycle.
Going through shallow sleep to deep sleep
up to REM, but only once.
Not long enough for you to
build lot of sleep inertia
but enough time for you to
actually get some of the benefits.”)
看完有外国网友表示
打算按视频里说的试试
但也有网友提出了疑惑:
“问题是我想小睡的时候
至少要30分钟才能睡着……”
来源:TikTok