怎麼正確地打個咖啡盹？_風聞

【來源龍騰網】

正文原創翻譯：

We typically don’t associate coffee, a well-known stimulant, with sleep. But, for most folks, a cup of joe in the morning helps them feel energized and ready to take on the day.

Though it may seem like a contradiction, coffee and napping may be the next power duo.

我們一般不會把咖啡跟睡覺聯繫在一起，畢竟它是一種眾所周知的興奮劑。對大多數人來説，早上來杯咖啡可以使他們感到精力充沛，準備好迎接新的一天。

咖啡和小憩可能會成為下一個動力組合，儘管他倆似乎是一對矛盾。

Research has unlocked fascinating information into the coffee naps, suggesting that combining caffeine and an afternoon nap could be more effective at making you feel alx than having either individually.

We’ll dive into the science behind this and give you some tips on how to take a coffee nap the right way. If you’ve been looking for an edge at work or school, this could be a game-changer.

已經有研究發現了“咖啡盹”的一些具有吸引力的信息，表明將咖啡因和午睡結合起來比單獨喝咖啡或是午睡更能讓你保持清醒。

本文將走近科學，揭示咖啡盹背後的原理，並就如何正確地來個咖啡盹給您一些小貼士。如果您正在工作或學習中尋找自己的優勢，咖啡盹可能會是一個。

What Is a Coffee Nap?

This type of nap involves drinking a cup of coffee and then immediately lying down for 20-minutes[1]. However, you should avoid napping for longer than 20 minutes. Otherwise, you risk going into a deep sleep, which will cause you to feel groggy when you wake up and negate the benefits.

In some cases, though, people may not have access to a 20-minute window during the day. The good news is that additional research into coffee napping suggests that if you’re pressed for time, you could still get benefits with a 15-minute session[2].

咖啡盹是什麼？

這種小睡指的是喝一杯咖啡然後立馬躺下睡20分鐘。不過小睡時間不能超過20分鐘，否則您有可能會進入深度睡眠，醒來後會感到昏昏沉沉，咖啡盹的優勢就不復存在了。

不過在某些情形下，人們一天中可能都抽不出來20分鐘來打盹。好消息是，另一項關於咖啡盹的研究表明，如果你時間緊迫，15分鐘的咖啡盹對你也是有好處的。

How Does It Work?

While multiple studies promote the effectiveness of catnaps and caffeine, it can feel confusing since many of us are told to avoid caffeine if we’re trying to fall asleep. So, to start, let’s cover how caffeine works.

Adenosine is a neurotransmitter that signals tiredness. As we become more sleepy throughout the day, our adenosine levels increase, but they go back down when we sleep.

咖啡盹的原理是什麼？

儘管很多研究證明了將咖啡和打盹結合起來的效果，但可能還是會讓人們感到困惑，因為我們很多人都知道，如果想睡覺，就不要攝入咖啡因。所以，我們先從咖啡因的原理開始。

腺苷是一種表現疲勞度的神經遞質。在一天裏，隨着我們越來越困，我們體內的腺苷含量會上升，但我們睡覺後，腺苷含量又會下降。

Caffeine binds to the same brain receptors as adenosine. So, when we consume this stimulant, the caffeine[3] works to cover up those sleepiness signals in the brain.

When we’re awake, caffeine and adenosine are in direct competition with one another. Therefore, napping clears away the adenosine, making more receptors available for the caffeine.

The caffeine you consume should not prevent you from falling asleep right away either; the compound takes about 15 minutes[4] to go into effect, so you should start feeling alx by the time you wake up.

與腺苷一樣，咖啡因也可以和腺苷受體結合（譯者注：受體與腺苷結合時會傳遞睡意信號，而與咖啡因結合時卻不會）。所以，當我們攝入這種含咖啡因的興奮劑時，咖啡因會起作用，掩蓋了腦內的睡意信號。

當我們醒着時，咖啡因和腺苷直接相互競爭。然而，小睡可以清除腺苷，使得更多的受體與咖啡因結合。

你攝入的咖啡因也不會立馬就阻止你入睡，它大約需要15分鐘才能生效，所以你（小睡15到20分鐘後）醒來的時候就會感覺很清醒。