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美联英语怎么样:没事记得打个盹儿:小睡片刻好处多多

2014-11-13 10:46   类别:语法   来源:   责编:Dong


美联英语怎么样

Researchers have found in recent years that the human body requires only as much sleep as the brain will allow it.

近年来研究人员发现,人体只需要大脑能够承受的睡眠量即可。

In other words, so long as the brain is functioning at full capacity, there’s no great requirement for sleep. The big thing is that the brain needs a rest every now and then, and apparently, the brain can refresh itself and go on “like with a full tank of gas” with just a short, 20-minute power nap.

换句话说,只要大脑全力运转,人体就不太需要睡眠。但问题是大脑需要时不时地休息。那么显然只要花20分钟打个盹儿,大脑就能恢复过来继续卯足劲儿运转了。

These short 20-minute power naps for people who are really engrossed in their work, almost always provide a fresh burst of new ideas and energy. They tend to eliminate the need for caffeine boosts during the workday. And, they guarantee a reserve of energy so that the working day isn’t followed by an evening in which he falls asleep on the couch watching TV or at a social event.

对专心工作的人而言,短短20分钟的打盹足以提供全新能量激发创新思维了。而且,打盹还免去了上班用咖啡提神的苦恼。打盹给人体补充能量,保证你下班之后不会边看电视边倒在沙发上睡着,也不会在应酬时显得疲惫。

10 Reasons for a Power Nap:

好好打个盹的10个理由:

1. Less stress.

释放压力

Curling up in a sunny patch on the floor or even lying your head down on your desk for a quick snooze brings relaxation. Research found that stress hormone levels were lower in those who took stress-reducing actions such as napping. Take a break each day from the stresses and reduce your risks, find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused.

蜷在地板洒满阳光的角落或趴在桌上打个盹儿能使人放松。研究发现,通过打盹等办法减压的人,压力荷尔蒙指数要低很多。所以,抛开压力和担忧,每天找一个安静舒服的地方打个盹儿, 好好休息一下吧。哪怕只是稍微眯一会儿都能使你精力恢复、更加专注!

2. Increased alertness and productivity.

提高灵敏性和效率

If you have the opportunity for a power nap, particularly after a poor night of sleep, by all means, take one. You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly.

如果你有条件打盹,尤其是前一晚还没睡好的情况下,那无论如何都不能错过。醒来之后,你会感到更有活力更加灵敏。午后打盹能大大调动你的情绪、效率还有灵敏性哦。

3. Improved memory and learning.

增强记忆力和学习能力

Naps aren’t just for the very young, old, and sluggish. Daytime dozing may enhance a person’s capacity to learn certain tasks. It looks like napping may protect brain circuits from overuse until those neurons can consolidate what’s been learned about a procedure.

并不是只有老幼病弱的人才需要打盹。白天打盹能增强人们学习某些知识的能力。打盹似乎可以阻止大脑神经过度使用,并保证大脑神经有时间巩固已经学到的知识。

4. Good for the heart.

有益心脏

Taking 40 winks in the middle of the day may reduce the risk of death from heart disease, particularly in young healthy men, say researchers. So go ahead and nap — a short daily snooze might ward off a heart attack later in life. It is known that countries where siestas are common tend to have lower levels of heart disease.

研究人员表示,白天打盹能降低患心脏病的死亡几率,这点对年轻健康人群尤甚。所以不妨尝试一下吧——短短的打盹竟能驱除日后患心脏病的风险呢。据了解,常有午休的国家的心脏病几率要小很多。

5. Increased cognitive functioning

增强认知能力

In a recent study, researchers at NASA showed that a 30-minute power nap increased cognitive faculties by approximately 40 percent! Tests carried out on one thousand volunteers proved that those who continued working without rest, made lower scores in intelligence tests like the IQ test. More importantly, their capacities to work and memorize decreased in comparison to those who napped after lunch.

美国航空航天局研究人员最近发现,30分钟的打盹竟能提高近40%的认知能力!在1000名参加试验的志愿者中,一刻不停地工作的人在智商等方面的测试中得分较低。而且,较之于饭后午休的人,他们的工作和记忆能力都有所下降。

6. Get motivated to exercise

激发运动

Sufficient sleep and naps help motivate exercise. Some 28 percent of adolescents say they are too tired to exercise, due to sleep. As adults, let’s not let tiredness ruin our jogs. You’re guaranteed to run longer, faster, more efficiently and mindfully when your body has it’s required amount of zzzz’s. So, store-up, shore-up and build-up your energy reserve with a power nap. It’s easy (free!) and proven effective.

充足的睡眠和打盹有助于激发运动。28%的年轻人表示,由于睡眠不足而没劲儿运动。作为成年人,就不应该因为疲惫而放弃慢跑。如果你得到充足睡眠的话,肯定能跑得更快更有成效,也更有精气神儿。所以,何不利用打盹来储备精力呢,这不仅免费便捷还很管用!

7. Boost your creativity.

拓展创新思维。

Rest and relaxation isn’t only vital to your health — it might also make you a more creative person. People tend to be more imaginative after a good night’s sleep. Other experts agree that taking a nap or stepping away from a problem or project refreshes the mind and could lead to better ideas later. Power napping allows your brain to create the loose associations necessary for creative insight and opens the way for a fresh burst of new ideas. So if you feel stuck, then you might want to take a nap.

休息与放松不仅是健康的关键,也是拓展创新思维的重点。一夜好觉后,人们往往更富有想象力。有些专家认为,先打个盹或撇开某个问题或任务反倒能激发更好的思维想法。打盹能使大脑放松并豁然洞开,迸发新颖的想法。因此,当你感到大脑短路时,或许该去打个盹儿啦。

8. Make up for midnight tossing and turning.

弥补半夜的辗转反侧

Some of the most recent research suggests that a bad night’s sleep can stress the body as well as the mind. Scientists at the University of Chicago found that sleep deprivation seemed to trigger a diabetes-like condition, harmed hormone production, and interfered with the ability to use carbohydrates. According to some studies, power napping is clearly beneficial to someone who is a normal sleeper but who is getting insufficient sleep at night.

一些最新研究表明,夜里睡不好会增加身心压力。芝加哥大学的科学家发现,缺少睡眠会引发糖尿病等问题,影响荷尔蒙分泌,还会干扰碳水化合能力。根据某些研究,较之于睡眠正常的人,打盹确实对夜里睡不好的人更有益处。

9. Protect yourself from sleepiness.

赶走瞌睡

Scientists had also found benefits in the “prophylactic” nap for people who have to stay up late. It can protect you from sleepiness. If you have to be up all night, a two-hour or a four-hour nap does provide additional alertness the next day. Research conducted by NASA produced similar results. Naps are clearly useful for some people, including shift workers, students, and anyone doing long-haul work, such as pilots on transcontinental runs.

科学家们还发现,“预防性”小睡对熬夜的人非常有益,可以赶走困倦。如果你晚上必须熬夜,2-4小时的小睡确实能补充隔天的灵敏性。美国航空航天局的研究也得出了类似结论。对有些人而言——像轮班族、学生或长途飞行员等从事长途工作的人,小睡的益处不言而喻。

10. Better health.

更健康

Napping in general benefits heart functioning, hormonal maintenance, and cell repair, says Dr. Sara Mednick who is at the forefront of napping research. A power nap, says Mednick, simply maximizes these benefits by getting the sleeper into and out of rejuvenating sleep as fast as possible.

总而言之,打盹有益心脏运转、荷尔蒙维持正常以及细胞修复——研究打盹的萨拉-梅德尼克博士说道。他表示,打盹能通过尽快获取睡眠来实现这些作用。

Getting the perfect nap

如何完美打盹

1. The first consideration is psychological: Recognize that you’re not being lazy; napping will make you more productive and more alert after you wake up.

首先要形成正确的心理认识:你要知道这并不是懒惰,小睡之后你会更有效率更加灵敏。

2. Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.

可以在早晨或午饭后打个盹儿。按照人体生理机制,午后更容易昏昏沉沉陷入深度(慢波)睡眠中。

3. Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep.

避免摄入过量咖啡因或脂肪及含糖量高的食物,不然会妨碍入睡。

4. Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.

相反,在打盹前的一两个小时,吃一些高钙和高蛋白的食物,这样有助于睡眠。

5. Find a clean, quiet place where passersby and phones won’t disturb you.

找一处干净安静的地方,以免受到路人或电话的打搅。

6. Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.

调暗小睡区域的光线,或者戴副眼罩。黑暗能刺激促进睡眠的褪黑激素。

7. Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.

别忘了睡着时人体温度会下降。所以请调高室内温度或盖一条毯子。

8. Once you are relaxed and in position to fall asleep, set your alarm for the desired duration.

当你很放松快要入睡时,别忘了设定好闹钟时间。

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