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上班族下午学习雅思如何才能不困

来源：北京雅思学校杭州分校

  ã��If a 20-minute nap, a cup of joe, and more shuteye at night were in a cage match, who would win for reducing that classic afternoon "dip"? The answer is: (in order of effectiveness)

二十分钟的小睡，�杯咖啡，晚上多睡�会，这三样哪种能更有效地减轻下午的瞌睡？答案如下(根据有效度排序)：

1. Nap 小睡

2. Caffeine å’–å•¡

3. Then more nighttime sleep 晚上多睡会儿

A new study just released proves the power of a nap over a jolt of caffeine and even more sleep at night. It's actually the first such study to look at all three methods for combating the afternoon lull that's commonly experienced-and which is a very normal physiological response to the body cycling through its natural rhythms during the day�

�项新研究刚刚证明小睡的威力强过�罐咖啡甚至是晚上多睡�会儿�这实际上是第�次让三种对抗下午犯困的方法同台竞��事实上，下午犯困是�天之中人体生理节律导致的非常正常的生理反应�

Just because you feel sleepy at some point in the afternoon doesn't actually mean you're sleep deprived. About eight hours after you wake up, the body's temperature dips a little, triggering that oh-so-annoying drowsiness after lunch and smack dab in the middle of your attempts to focus and get more done in the late afternoon�

其实下午犯困并不是意味�你缺觉�大概在醒后八小时，身体的体温会出现小幅回落，这会导致午餐之后昏昏沉沉的瞌睡，并且恰好这时你还想多做点事情，就更难集中注意力了�

Why am I not surprised the nap wins out? For many reasons:

为�么我对小睡排第��点都不奇�？这有下面几个原因：

Naps refresh you at a cellular level that-sorry, Soda-caffeine just can't do�

小睡会在细胞层面让你清醒，这些是�杯可乐或�咖啡无法完成的�

It's easier to over-sleep than you think. Biologically, the body doesn't necessarily need that extra sleep if you force yourself to sleep more at night. (And getting sufficient sleep doesn't mean your body won't go through the dip regardless; it's a natural, physiological phenomenon tied more to your circadian rhythm than to your previous night's sleep and potential sleep debt�)

你比你想象的更容易睡多�从生理上来说，即便你强迫自己在晚上睡得更多，但其实身体并不�要这些额外的睡眠�(�且，睡眠充足并不意味�你的身体就不会有回落的过程�这是�种天生的�生理的现象，主要受到生理节律�非前�晚睡得多少或�有没有缺觉的影响)�

I've long been an advocate for napping. The best kind? A 20-minute snooze within a 30 minute time period (10 extra minutes to get comfortable and into sleep mode). Or try the Nap-a-latteTM, which is the dynamic duo�

我�直主张睡个小觉�哪种方式�好？在30分钟里睡上20分钟(另外十分钟是为了放松和进入睡眠状�)�或�你可以两种方式并用，喝杯拿铁与小睡片刻相结合�

But here's a big caveat: most people would probably choose caffeine over a nap, and ditch the nap entirely. Downing caffeine can be easier, quicker, and socially more acceptable in many ways. Finding a place to nap in the middle of the workday can be a challenge. And studies have also shown that when deciding between a nap and an "attractive wakeful activity," they choose the activity�

不过我要给你ä¸�条æœ�重要的提醒：很多人会é�‰æ‹©å’–å•¡å› è�Œä¸æ˜¯å°ç¡ï¼Œä»–们完全不会打盹ã�‚喝杯咖啡可能更容易ã�æ›´å¿«ã�è�Œä¸”在很多方面更容易让社会接受ã�‚工作的时å�™æ‰¾ä¸ªåœ°æ–¹å°ç¡ä¸�下可能是个难题ã�‚研究还表明当决定是要小睡还是进行“吸引人的提神活动”çš„æ—¶å�™ï¼Œäººä»¬ä¼šé�‰æ‹©æ´»åŠ¨ä¸�下ã�‚

Let's face it, coffeehouses have multiple buzzes going on. People. Internet. Connectivity. Social interaction. Exchanges of ideas. And tasty treats beyond the joes and javas. Naps tend to be solitary and, dare I say, not as sexy�

让我们来面对这个现实：咖啡馆�是多彩多样，热闹非凡：人�互联网�联系�社会交��交换各种想法，还有除了咖啡之外的可口美食��小睡�般更安静，�且斗胆说�句，不够�感�

But for what it's worth, hail to the nap�

但是不管�么样，还是睡个小觉吧��

杭州北京环球雅思：www.hzielts.com.cn

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