个光线暗、 安静舒适的地方。
You may feel tired enough to fall asleep anywhere, but sleep researchers find that these controllable factors play a huge role in how easily and quickly people can fall asleep.
也许你累到哪里都能入睡,但睡眠研究人员发觉这些可控因素很大程度决定你是否可以轻松快速入睡。
3) Figure out how long to nap.
计算下要午睡多久。
Because your brain progresses through a series of distinct stages after you fall asleep, naps of different lengths can have surprisingly different effects.
因为你的大脑在你入睡后逐步进入一系列不同的阶段,午睡时长不等,效果也惊人的不同。
4) Set an alarm.
定好闹钟。
This might seem obvious, but for most people it's really hard to wake up when you intend to, and longer naps can backfire.
这看似显而易见,但多数人打算起来时往往醒不来,午睡时间过长往往事与愿违。
5) Optional: Drink some coffee first.
可选择先喝点咖啡。
Quickly downing a cup of coffee and then napping for 20 minutes or less can have some surprising benefits.
飞速灌下一杯咖啡,然后小睡约摸20分钟会有令人惊喜的效果。
The reason is that it takes around 20 minutes for caffeine to move through your gastrointestinal tract and your bloodstream, to enter your brain. What's more, caffeine makes you feel more energetic by displacing a chemical called adenosine, which produces a feeling of tiredness — and sleep naturally clears adenosine from your brain.That means when you wake up after 20 minutes and the caffeine arrives, it has less adenosine to compete with, amplifying the effect of the caffeine.
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