如何小憩片刻恢复精力（而不会越睡越累）

这里是NPR的生活指南节目。大家好，我是玛丽埃尔。在开始本期节目前，我想感谢大家收听生活指南。并请大家帮个忙，我们很想知道您对这档播客的看法。请协助我们完成调查。

You're listening to Life Kit from NPR. Hey, it's Marielle. Before we start the episode, I want to thank you for listening to Life Kit. And to ask you a favor, we'd love to know what you think about the podcast. Help us out.

请通过npr.org/lifekitsurvey填写简短匿名问卷，告诉我们您喜欢的部分和改进建议。节目描述中也会附上链接。谢谢大家。每次我午睡时都遵循同样的流程：躺在沙发上，眼皮开始发沉，然后心想管他呢。

Tell us what you like and how we can improve by completing a short anonymous survey at npr.org/lifekitsurvey. We'll also have a link in our episode description. And thank you. So every time I take a nap, it's the same routine. You know, I'm on my couch, my eyes start closing, and I decide, screw it.

我要彻底放纵一次。这次小睡可能会影响我稍后的状态，但此刻世界上没有比这更让我向往的事了。我甚至不设闹钟。结果醒来已是四小时后，头昏脑胀，常常因为睡得太久、太接近就寝时间而感到些许沮丧和愧疚。其实我们天生就需要在白天进行某种休息，包括午睡。

I'm going all in. This nap may mess me up later, but there is nowhere else in the world I'd rather be right now, and it is happening. I don't even set an alarm. And then I wake up, like, four hours later, feeling groggy, often a little sad and guilty for having slept so long, so close to my bedtime. So look, it turns out we're actually wired to take some kind of break or rest during the day, which can include naps.

我们体内的生物钟——昼夜节律，本身就设置了这些自然低谷期。

Our body's internal clock, our circadian rhythm, is built to have these natural dips.

无论是由于正午阳光对狩猎采集者而言过于炎热而无法活动，还是其他原因，人类进化出了这段午后低谷期。如果我们顺应这种生理波动，在感到困倦时小憩，就能从中获得最大效益。要顺应而非违背身体的自然规律。

Whether it's because, the midday sun is too hot for us hunter gatherers to, you know, be functioning at that time, For whatever reason, we evolved to have this little early afternoon dip. And if we sort of ride that dip and take our nap as we're feeling that, that's where we're going to get the most benefit out of it. Like, go with your body instead of against your body.

吴洁是北卡罗来纳州的睡眠医学专家、研究员，也是《你好，睡眠》一书的作者。她指出，恰当的午睡能带来诸多心理和情绪益处。

Jade Wu is a sleep medicine specialist and researcher based in North Carolina and the author of the book Hello Sleep. She says when done right, a nap can offer a lot of mental and emotional benefits.

我喜欢把它称为'无需药物的性能增强剂'。它能促进情绪调节，让我们减少对负面刺激的偏执，思维更具灵活性。午睡前学习的内容，在醒后会更深地烙印在大脑中。

I like to call it kind of a performance enhancing drug without the drug. It's good for our emotion regulation. It makes us, less biased towards negative stimuli and more flexible in our thinking. And things that you learned before you went and took a nap are more solidly embedded in your brain after you wake up from the nap.

此外还有大量身体上的益处。

And there are a ton of physical benefits too.

所以运动员经常通过小睡来提升表现，他们会发现自己更有力量。你知道，他们耐力更强，疲劳感来得更慢。因此小睡确实能在各方面提升我们的表现和整体健康。

So athletes will often use a nap to really boost their performance, and they'll find that they have more power. You know, they have more stamina. They feel fatigue less quickly. So napping really can all around benefit our performance and our overall health.

好吧，这让我感觉好多了。但她说小睡也有正确和错误的方式。是的，我觉得我做错了。在本期《生活指南》节目中，记者安迪·泰格尔与杰德和一位睡眠医生讨论了如何以及为何要更好地小睡。他们会谈到睡眠科学、理想的小睡习惯，以及无论何时入睡，休息的重要性。

So, okay, this made me feel a lot better. But she says it's also true that there are right and wrong ways to nap. And, yeah, I think I'm doing it wrong. On this episode of Life Kit, reporter Andy Tegel talks to Jade and to a sleep physician on how and why to take better naps. They'll talk sleep science, ideal nap routines, and the importance of rest no matter when your head hits the pillow.

要点一，小睡是补充性睡眠。好了，各位瞌睡虫们，我们先快速回顾一些基础知识。比如，到底什么才算是小睡？

Takeaway one, naps are supplemental sleep. Okay. To start, fellow sleepyheads, let's quickly go over some basics. Like, what even counts as an app?

这其实是个比想象中更复杂的问题。并没有一个公认的定义。所以有时你在TikTok上看到人们说，来玩个小睡轮盘吧。会是30分钟的提神小憩，还是4小时的星际漫游？谁知道呢？

That's actually a more complicated question than you would think. There's not really a, consensus definition. That's why sometimes you see on TikTok, people are like, oh, let's play a nap roulette. Is it gonna be a thirty minute refresher, or is it gonna be a four hour journey to the astroplane? Who knows?

我们开始吧。

Let's go.

再次介绍，这是睡眠心理学家兼研究员杰德·吴。

Again, that's sleep psychologist and researcher Jade Wu.

小睡是个好问题。

A nap is that's a good question.

这位是西玛·科斯拉，一位在法戈和北达科他州执业的睡眠医学医师，同时也是美国睡眠医学学会播客《谈睡眠》的主持人。

And that's Seema Khosla, a sleep medicine physician practicing in Fargo, North Dakota and the host of Talking Sleep, a podcast from the American Academy of Sleep Medicine.

我认为小睡是指在你常规睡眠时段之外的一段睡眠时间。我这样定义是因为，尽管大多数人晚上睡觉白天小睡，但对轮班工作者来说，他们可能白天睡觉晚上小睡。

I would think of a nap as a period of time where you're sleeping that is not at the same time as your regular sleep period. And the reason I phrase it that way is even though most of us sleep at night and we think about napping during the day, for our shift workers, they may be sleeping during the day and then may take a nap at night.

西玛，这个切入点很棒。请大家接下来都记住这一点。杰德，有什么要补充的吗？

Great point to start us off, Seema. Let's all keep that in mind moving forward. Jade, anything to add?

我不想让大家觉得小睡太神奇了，可以整天随便打盹而忽视夜间睡眠——因为夜间睡眠才是获得深度睡眠和身体真正需要的持续修复性睡眠的基础。所以我建议首先确保夜间睡眠质量，然后把小睡当作额外福利。

So I don't want to make it seem like, oh, naps are so awesome that you should just take, you know, quick naps all day long and not worry about your nighttime sleep because nighttime sleep is still the bedrock of when you get your deep sleep and the restorative continuous sleep that your body really needs. So I would start by prioritizing locking down nighttime sleep. And then on top of that, think of napping like a bonus.

明白了。总结一下：小睡应该是补充性的短时睡眠，好比正餐前的开胃菜（或者叫‘睡前点心’），与主睡眠配合帮助达到成年人每天7-9小时的推荐睡眠时长。现在我们来探讨为什么会有小睡需求？让我们回到那个自然的能量低谷期。

Got it. So just so we're all clear here, a nap should be a supplemental short period of sleep, an appetizer or nappetizer, if you will, to your full course sleep session. That combined should help you achieve the seven to nine hours of daily sleep recommended for most adults. Now why do we crave naps? Let's go back to that natural dip in energy.

我们的睡眠时间由两个机制决定：一是稳态睡眠驱力（也称睡眠压力），从醒来到入睡持续累积；二是昼夜节律。你可能在科学课或其他关于睡眠的《生活指南》节目中听过，不过还是简单回顾下。

The timing of our sleep is based on two drives. The first is our homeostatic sleep drive, also known as sleep pressure, which builds from the moment you wake up until the moment you go to bed. The other is your circadian rhythm. You probably remember this from science class or any of the other many great Life Kit episodes on sleep But if not, here's a quick refresher.

你的昼夜节律系统是一个由数十亿个生物钟组成的网络。比如，你大多数细胞都有生物钟，你的器官系统、荷尔蒙节律也都有生物钟。你体内的一切都按照生物钟运行，所有这些生物钟都由大脑中的主时钟调控。当主时钟知道当前时间时，它才能最好地履行职责，保持稳定的节律运行。

Your circadian system is a network of clocks, billions of clocks. Like, most of your cells have clocks, your organ systems, your hormonal, you know, rhythms have clocks. Everything in your body runs on a clock, and all of these clocks are overseen by a master clock in your brain. And this master clock can do its job the best when it knows what time it is, and it can sort of keep time on a consistent rhythm.

所以我们所有内部时钟都存在这种自然的能量低谷。但关键在于，每个人的节律都略有不同，这就引出了第二个要点：午睡并不适合所有人。没错，午睡很美好，但它并非万能解药，也不是人人都能做到。我们先确认一下你是否真的需要午睡。

So all of our internal clocks have that natural dip in energy. But the thing is, everyone's rhythm is a little bit different, which leads us to takeaway two. Naps are not for all. Yes, siestas are sweet but they're not always the answer or always possible for everyone. So let's check-in to make sure you even need a nap.

告诉我，你是困倦还是疲惫？

Tell me, are you sleepy or are you tired?

疲惫和困倦的成因不同，因此需要不同的解决方法。困倦很简单直接——眼皮发沉、不停打哈欠，你会觉得'啊，确实'。

Tired and sleepy are due to different causes and therefore they require different cures. Sleepy is pretty straightforward. Your eyelids are heavy. You're yawning. You're like, oh, yeah.

我很快就能睡着，马上就能。

I could fall asleep pretty quickly, pretty soon.

但疲惫呢？疲惫涵盖其他所有状况。也许你以为需要午睡，但实际上只是工作缺乏动力，或是对伴侣感到厌烦。可能是为财务焦虑、需要新鲜空气或更多光照，又或者只是单纯脱水了。

But tired? Tired is everything else. Maybe you think you need a nap, but really, you're just feeling unmotivated at work or fed up with your partner. Maybe you're anxious about finances or in need of fresh air or more light, or maybe you're just dehydrated.

当我们区分清楚后，就知道该从哪里寻找解决办法了——比如我是该多喝水，还是该去睡个午觉？

When we make that distinction, then we know where to look for the cure. You know, do I need to drink more water or do I need to go take a nap?

正如LifeKit节目常说的那样，归根结底很简单——倾听你的身体。对我来说，我的身体几乎总是在呼唤睡眠。我抓住一切机会小憩片刻。但对其他人而言，午睡可能并不需要甚至完全不可能实现。

As is so often the case here at LifeKit, what it comes down to is simple. Just listen to your body. For me, my body is almost always calling for sleep. I hit a quick snooze just as often as I can. For others, naps might not be desired or even possible at all.

回到那个内在生物钟的话题。

Back to that internal clock.

并非人人都需要午睡，也并非人人都能午睡。有些人的昼夜节律天生就强烈倾向于白天不睡觉，我们只在夜晚黑暗时才入睡，这完全正常。

Not everybody has to nap, and not everybody can nap. Some people's circadian rhythms just are so strongly tuned in such a way that, you know, just we do not sleep during the day. We only sleep when it's dark at night, and that's perfectly fine.

或许你的主生物钟设定为夜间连续睡眠八小时。又或者你像我这样，几乎每天都需要来段迪斯科式小睡。了解自己的类型能帮助你做出相应规划。

So maybe your internal master clock is set to run on a straight eight hours of sleep through the night. Or maybe you're more like me and are wound for a disco nap just about every day. Knowing what you are can help you plan accordingly.

这种需求也会随时间改变。总体而言，我们认为睡眠需要七到九小时，但存在个体差异。我们都有过生病时连睡十或十二小时的经历。同样，如果白天没怎么活动，身体或头脑都不活跃，当晚可能就不需要那么多睡眠。

And that may change over time too. You know, our sleep needs, you know, in broad terms, we think seven to nine hours, but there's some variability. And we've all experienced that where you sleep for ten hours or twelve hours when you're not feeling well. Just as we, you know, sometimes if you haven't done a whole lot during the day, you haven't been really physically active or mentally active, maybe you don't need as much sleep that night.

必须注意的是，有些人确实不该午睡。比如患有失眠或其他睡眠障碍的人，夜间睡眠质量差的人，或者

Now it's important to note that there are also people who shouldn't take a nap. Like if you suffer from insomnia or other sleep disorders, experience poor quality sleep at night, or

如果你属于夜间难以入睡的类型，那么避免午睡或许才是适合你的建议。

If you are somebody that struggles to fall asleep at night, then perhaps avoiding a nap is, the right advice for you.

如果你对睡眠有任何疑虑，在调整作息时间前一定要咨询医生。现在，当你确认确实到了小睡时间，我们就进入第三个要点。享受完美小睡就像记住CEB三原则一样简单。有没有从小睡中醒来却感觉更累的经历？然后坐起来疑惑：等等，

So if you have any concerns about your sleep, definitely consult your doctor before making changes to your sleep schedule. Now once you've taken stock and decided it is indeed nap o'clock, we'll move to takeaway three. Taking a great nap is as simple as c e b. Ever woken up from a nap and felt more tired? And then sat up and been like, wait.

我这是在哪？

What planet am I on?

如果你从深度睡眠中醒来，有时会有种宿醉般的昏沉感。我们称之为睡眠惯性，即睡眠状态持续影响到清醒时刻。

If you wake up from deep sleep, sometimes you feel almost drunk from sleep. The term that we use is called sleep inertia, where that sleep just follows you into wakefulness.

睡眠惯性说明你小睡过头了。短期内这会让你行动迟缓，长期还可能破坏夜间睡眠质量。如何避免？记住这三个简单参数。

Sleep inertia is a sign that you're overshooting your napping mark. That can slow you down in the short term and potentially sabotage your nighttime sleep in the long run. How do you avoid that? Keep these three simple parameters in mind.

我们要做到规律、提早且简短。

We want to be consistent and early and brief.

让我们逐一解析。首先是C，代表规律性（consistent）。

Let's take each of those one by one. First up, c, consistent.

我的意思是，不要随意安排，有时早有时晚，有时长有时短。我们应该效仿地中海文化——如果要午睡，就每天固定在同一时间进行。

I mean, not haphazardly, sometimes early, sometimes late, sometimes, you know, long, sometimes short. We want to be, you know, taking a leaf out of the Mediterranean cultures. If you're gonna have a siesta, do it at the same time every day.

然后是e，代表early（早）。

Then there's e for early.

中午或午后早些时候会非常理想。

Midday, early afternoon would be excellent.

杰德建议白天小睡的目标时间在中午到下午3点之间。或者对于那些夜猫子和轮班工作者来说

Jade suggests aiming for a nap between noon and 3PM during the day. Or for the night owls and shift workers out there

通常，我们希望你在主要睡眠时段前六小时或更早完成。如果你打算小睡，最好在那之前完成。

Usually, we want you six hours or more before your your larger sleep period. If that if you're going to take a nap, have it done by then.

最后是b，代表brief（简短）。如果你喜欢悠闲的长时间午睡，这条可能会让你难受。但是

And finally, there's b for brief. This one might be painful if you're a fan of a long leisurely afternoon snooze. But

或者如果你睡了两小时，那几乎就变成另一个睡眠时段了。这时你可能会说自己在实践所谓的多相睡眠——晚上睡一会儿，白天再睡一会儿。

Or if you're taking a two hour nap, that almost becomes an additional sleep period. And then you could argue that maybe you're engaging in what's called polyphasic sleep where you're doing a little bit at night, a little bit during the day.

你不是一次性完成所有睡眠的。

You're not doing it all at once.

杰德说最多三十分钟到一小时。

So Jade says thirty minutes to an hour tops.

如果你设定一个大约四十五分钟的计时器，给自己几分钟入睡时间，你可能会睡上大约三十分钟。这样很安全，也很好。

If you set a timer for about forty five minutes, give yourself a few minutes to get into sleep, you'll probably end up sleeping about thirty ish minutes. And that's pretty safe. That's good.

西玛所说的短暂甚至更短。

Seema's version of brief is even briefer.

我们通常建议小睡一会儿，比如十到二十分钟。这样做的理念是，你可能会停留在较浅的睡眠阶段，而不是进入较深的睡眠阶段，因为在深睡眠阶段有时较难醒来。

A short nap is typically what we recommend, you know, ten or twenty minutes. And the idea behind that is that you probably will remain in the lighter phases of sleep rather than getting into the deeper phases of sleep where sometimes it's a little bit harder to wake up.

这里快速说明一下，每个睡眠阶段都很重要。如果你进行任何形式的睡眠追踪，可能会

A quick note here, every phase of sleep is important. If you do any sort of sleep tracking, you might have

注意到有一种假设认为只有深度睡眠才是我们需要的。如果我们只处于所谓的'浅睡眠'，似乎就有问题。但现实是我们需要所有睡眠阶段。它们各有作用且协同工作，不仅有助于免疫系统，也对大脑有益。

noticed there is this assumption that only the deep sleep is what we want. And there's something wrong if we are only in, you know, quote unquote light sleep. But the reality is that we need it all. They all have a job to do and they work together. It helps with our immune system, but it also helps with our brain.

但对于快速小睡来说，最好且更可能停留在较浅的睡眠阶段。如果你发现自己很快入睡，并在仅三十分钟的小睡中就进入深度睡眠。

But for quick naps, it's best and more likely to stay in lighter phases of sleep. If you find yourself falling asleep quickly and dipping into deep sleep with only thirty minutes of napping.

这实际上表明你夜间睡眠不足。所以这只是个症状，说明你的大脑极度渴望进入深度睡眠，甚至三十分钟的小睡就能达到这个状态。

That's actually a sign that you're not getting enough sleep at night. So that's just a symptom that your brain is so desperate to get into deep sleep that even a thirty minute nap will get you there.

午睡时频繁做梦可能是另一个危险信号。你的身体可能在补偿夜间快速眼动睡眠不足，或者

A lot of dreaming during nap time could be another canary in the coal mine. Your body might just be compensating for not enough REM sleep during the night or

如果你确实经常在白天入睡并直接进入快速眼动睡眠阶段，这可能意味着你患有嗜睡症。

If you really consistently and often fall asleep during the day and go directly into REM, that might mean you have narcolepsy.

再次强调，要倾听身体的声音并尽力为成功创造条件。广告回来后我们将深入探讨具体方法。好了，瞌睡虫们，欢迎回到《生活指南》。在追求更优质小睡的同时，我们也要确保整体睡眠卫生良好，对吧？

All this to say again, listen to your body and do what you can to set yourself up for success. We'll get more into how to do that right after the break. Okay, sleepyheads. We're back with more Life Kit. In our quest to better naps, let's also make sure we're practicing overall good sleep hygiene, shall we?

这就引出了第四个要点：停止自我破坏睡眠。为了获得最佳小睡效果，要注意那些妨碍良好睡眠的日间习惯。好了，是时候直面房间里那头能量饮料般显眼的大象了。

That brings us to takeaway four. Stop committing sleep sabotage. For the very best of naps, be aware of daytime habits that get in the way of good sleep. Alright. It's time to talk about the great big energy drink sized elephant in the room.

有时当我们长期睡眠不足时，会处于生存模式。于是就会想：好吧，我得撑过下午的低谷期，来点咖啡因吧——结果可能过量摄入。这反而破坏了夜间入睡的努力。

Sometimes when we are chronically sleep deprived, we are in survival mode. So then it's, okay. I've gotta get through that afternoon hump. I'm gonna have some caffeine, and maybe we overdo. So then that sabotages our attempts to fall asleep at night.

你中枪了吗？反正我是这样的。想要更好的小睡，就必须对咖啡因摄入保持清醒认知。如果你感兴趣，我们有一期《生活指南》专门讲解具体方法。但二者其实可以和谐共存。

Do you resemble that statement? I know I do. If you want better naps, it's important to be conscious about your caffeine consumption. And we have a Life Kit episode on exactly how to do that if you're interested. But the two can coexist.

比如说，有些人——我指的就是我自己——坚信咖啡因小睡的妙用。就是在午睡前猛灌一罐健怡可乐，这样醒来时会感觉精力格外充沛。虽然有研究支持这种做法，但杰德建议要谨慎行事。

For example, some people, and by some people, I do mean me, swear by caffeine naps. That's when you throw back a Diet Coke right before nap time so by the time you wake up, you feel extra energized and ready to go. And there are studies that back up this practice, but Jade says exercise caution.

在那么晚摄入咖啡因还加上小睡，你可能会让自己晚上难以入睡。

Between having caffeine that late and having a nap, you might be setting yourself up to, you know, have difficulty falling asleep that night.

西玛也认同这个观点。要对咖啡因如何影响睡眠保持觉察和探究。

And Seema agrees. Stay mindful and curious about how caffeine affects your sleep.

而且不必非此即彼。对吧？你不必摄入200毫克咖啡因再小睡。可以只喝60毫克然后小憩。

And it doesn't have to be all or none. Right? You don't have to have two hundred milligrams of caffeine and then take a nap. You could have, like, 60 and then take a nap.

接下来是关于睡眠环境的布置。假设你打算利用午休时间在车里小睡。

And then there's how we set up our sleep space. Let's say you're trying to nap in your car over your lunch break.

那具体该怎么做？如何优化？如果你打算专门小睡，值得带上枕头、毯子、眼罩和耳塞吗？

What does that look like? And how can we optimize it? If you are intentionally going to take a nap, is it worth bringing a pillow and a blanket and an eye mask, right, and some earplugs?

还有个让习惯午睡者难以接受的建议：周末也要保持固定的就寝和起床时间。

Another tip that was hard for this napper to hear, keep the same bedtime and wake time on weekends.

否则你就是在经历社交时差。假设你住在圣地亚哥，如果周末比平时晚起三小时，就相当于你周末从纽约飞到圣地亚哥又飞回来。那种感觉可不好受，对吧？

Otherwise You're doing social jet lag. So you live in San Diego. So if you get up three hours later than usual on weekends, it's like you've flown from New York to San Diego and back over the course of that weekend. That does not feel good. Right?

我相信你经历过这种旅程，时差反应简直要命。

I'm sure you've done that trip. That jet lag is just brutal.

正如杰德所说，保持强大的生物钟能让你更好地应对各种压力并从中恢复。因此，偶尔遇到不理想的睡眠状况——比如真的乘飞机跨越时区——会更容易处理。说到旅行，我们已到达最终目的地。第五个要点：建立小型休息仪式，因为即使不午睡，日间休息对夜间睡眠也至关重要。这要追溯到我们穴居人的大脑构造，以及中午时分所有人都会经历的能量自然低谷。

As Jade puts it, maintaining a robust circadian clock allows you to cope and recover better from all sorts of stressors. So the occasional unideal sleep situation like actually getting on an airplane and switching time zones for example can be that much easier to manage. Speaking of travel, we've arrived at our final destination. Takeaway 5, create a mini rest ritual because even without napping, daytime rest is crucial to nighttime sleep. This goes back to our caveman brains and that built in circadian dip in energy we all experience in the middle of the day.

尊重这种暂停能让大脑知道晚上可以安心休息。如果你整天都以百米冲刺的速度忙碌

Honoring that pause lets your brain know it's okay to settle down at night. If you spend your whole day going 100 miles an hour

这等于向身体传递一个信号：现在睡觉不安全，因为唯一让你整天不停奔波的理由，肯定是背后有剑齿虎在追你。对吧？所以这种情况下，你最好别睡着，尤其不能进入深度睡眠。这就是为什么日间休息如此重要——即使白天没有完整午睡。

That is sending the message to our bodies that it's not safe to fall asleep because the only reason why you're going, going, going all day without stopping must be because there's a saber tooth tiger on your tail. Right? So if that's the case, you better not fall asleep and certainly not into deep sleep. So that's why daytime rest, even if you don't fall asleep during the day for a full nap, daytime rest is really important.

没错，即使你没睡着。我知道这很难做到，特别是当你极度缺睡，而挑剔的宝宝又快醒了，或是午餐时间只有短短三十分钟。

That's right. Even if you don't fall asleep. I know this is a hard one, especially if you're desperate for sleep and have precious little time before your fussy baby is up again or if you only have exactly thirty minutes of a lunch break.

我觉得有时候设定时间限制本身就会带来压力。

I think sometimes if you put a time limit, that itself is stressful.

超级让人焦虑，确实。

Super anxiety inducing, yeah.

没错，因为你总在想，好了，十分钟到了吗？我能偷看一下吗？能看看手表吗？我不知道。所以

Right because you're like, okay, has it been ten minutes? Can I peek? Can I look at my watch? I don't know. And so

解决方法是重新构建你对休息时间的认知。首先，换个说法可能有所帮助。比如，究竟怎样才能实现高效小睡？

The fix is to reframe your thinking around your rest period. To start, some rebranding could be helpful. Like what does it take exactly to achieve a power nap?

我想是因为我们称之为高效小睡。

I think it's because we say it's a power nap.

好吧。我们直接宣布就行。宣布就能成真。

Okay. We just declare it. Declaring it makes it so.

我喜欢这个说法。我也这么认为。之所以这么想，是因为我不确定是否有严谨的研究支持。我觉得更多是因为我们相信它能恢复精力。所以无论时长如何，只要能带来短暂的恢复性睡眠，让我们之后感觉更好就行。

I like that. Think so. I think so because I'm not sure that there has been any rigorous study on it. And I think it's it's more because we believe that it restores us. So whatever the duration of time is a short amount of restorative sleep that makes us feel better afterwards.

好吧，很简单。从现在起我要宣布我所有的小睡。所以方案一，假装直到成功。方案二，也许你根本不需要睡觉。

Okay. Simple enough. I'm declaring all my naps moving forward. So option one, fake it till you make it. Option two, maybe you don't have to sleep at all.

如果我睡着了，很好。如果我没睡着，也很好。但我不会做的是查看邮件、刷社交媒体、做家务或任何会进一步刺激我的事情。你需要的是真正的休息。所以即使你没睡着，即使你只是处于冥想状态，或做些正念练习，甚至只是让思绪漫游，我们从脑部扫描研究中知道，这些状态确实能带来深度休息，非常特别，能像小睡一样让人恢复精力。

If I fall asleep, great. If I don't fall asleep, also great. But what I'm not gonna do is check my email, scroll through social media, do chores, or do any of those things that further overstimulate me. What you need is true rest. So even if you don't fall asleep, even if you just kinda hang out in a meditative state or, do some mindfulness practices or even just let your mind wander, we know from brain scanning studies that those states are really restful and really special and can be rejuvenating in a similar way that a nap can be rejuvenating.

如果你有帮助你放松的夜间例行程序，

If you have a nighttime routine that helps you wind down,

你可以做类似的事情，就像是一个缩短版，帮助你进入小睡状态，特别是如果在同一个地方。对吧？如果你在家工作，能在卧室睡觉，通常睡前会做十分钟冥想，也许小睡前可以做五分钟冥想。

you can do something similar, sort of like a short version of that to ease you into your nap, particularly if it's the same place. Right? That if you work from home and you are able to sleep in your bedroom and you usually do, like, a ten minute meditation before you go to bed, maybe do a five minute meditation before you take a nap.

Jade会播放贝多芬的音乐来提示孩子和自己该午睡了。Seema则喜欢箱式呼吸法。

Jade plays Beethoven to cue nap time for her kids and herself. Seema is a fan of box breathing.

吸气四秒，屏住呼吸四秒，呼气四秒，再屏住呼吸四秒。

You breathe in for four seconds and you hold for four seconds and you breathe out for four seconds and you hold for four seconds.

有声书和播客是另一种放松身心的好选择。我们或许能在这方面帮到你。

Audiobooks and podcasts are another favorite for winding down. We might be able to help you there.

我这么说不仅仅是因为我们正在录制播客，但NPR确实是一个非常好的免费睡前播客选择，你知道的，作为电台来说。

And I'm not just saying that because we're on a podcast right now, but truly NPR is a really good free bedtime podcast for, you know, station.

无论你选择哪种放松方式，记住，你只能做力所能及的事。

No matter what relaxation method you choose, remember, you can only do what

有时我们无法以刚才讨论的理想方式小憩或休息，

you can do. Sometimes it's not possible to nap and rest in the ideal way that we've talked about,

但总有可能以微小方式优先考虑你的健康与福祉。别让完美成为优秀的敌人。在你能小憩时、能找到地方时、尽你所能地休息。关键在于你确实需要且值得休息。

but it's always possible to prioritize your health and wellness even in little ways. Don't let perfection be the enemy of good. Nap when you can, where you can, the best you can. But the key here is you just really need and deserve to rest.

哪怕只有短暂片刻，也要从思绪中抽离，回归身体感知。无论做什么任务，保持正念去做。比如从停车场走到办公室，或从车里到杂货店时，正念行走。全然活在当下与身体同在，这大有裨益。

Even if it's just for just a tiny bit of time, get out of your head into your body. And whatever tasks you can do, being mindful, do that. You know, as you walk from your car to the office, from your car to the grocery store, Walk mindfully. Be in that moment with your body. And that goes a long way.

好的，我们回顾一下。轻柔缓慢地讲——以防有人正听着这期播客准备午睡。要点一：午睡是夜间睡眠的补充而非替代。要点二：不是人人都需要午睡。

Okay. Let's recap. Softly and slowly just in case any of you are using this podcast to settle down for your early afternoon snooze. Takeaway one, naps are supplemental to your nighttime routine, not a replacement. Takeaway two: Not everyone needs a nap.

所以若睡不着也别焦虑。争取做到C.E.B原则——规律、提早、简短。要点四：停止自我睡眠破坏。想获得最佳午睡效果，就要对所有睡眠保持主动性。要点五：日间休息对夜间睡眠至关重要。

So if it's not happening, don't stress it. Aim for naps that are C, E, B consistent, early and brief. Takeaway four, stop committing sleep sabotage. For the very best of naps, be intentional about all of your sleep. Takeaway five, daytime rest is crucial for nighttime sleep.

即使无法午睡，也要为每日休息仪式留出时间。

Even if a nap isn't possible, make time for a daily ritual of rest.

这是Life Kit的记者安迪·泰格尔。以上就是我们今天的节目内容。嘿，你知道吗？Life Kit有自己的新闻简报，我想你会喜欢的。我们有众多聪明又热心的听众，他们经常给我们发来精彩的个人小贴士，这些内容经常出现在我们的每周简报中。

That was Life Kit reporter Andy Tegel. And that's our show. Hey, did you know that Life Kit has its own newsletter? I think you're gonna like it. We have so many smart, supportive listeners that send us amazing tips of their own, and they are often featured in our weekly newsletter.

如果你想加入这个社区，请订阅npr.org/lifekit的新闻简报。本期Life Kit节目由安迪·泰格尔制作。视觉编辑是贝克·哈兰，数字编辑是玛莉卡·加里布。梅根·凯恩是我们的高级监制，贝丝·多诺万是执行制作人。制作团队还包括克莱尔·玛丽·施耐德、玛格丽特·索里诺和西尔维·道格拉斯。

So if you wanna be part of that community, subscribe at npr.org/lifekit newsletter. This episode of Life Kit was produced by Andy Tegel. Our visuals editor is Beck Harlan, and our digital editor is Malika Garib. Megan Cain is our senior supervising editor, and Beth Donovan is our executive producer. Our production team also includes Claire Marie Schneider, Margaret Sorino, and Sylvie Douglas.

工程支持来自吉莉·穆恩和斯泰西·阿博特。我是玛丽埃尔·塞加拉。感谢您的收听。

Engineering support comes from Gilly Moon and Stacy Abbott. I'm Mariel Segarra. Thank you for listening.