上班族"屌丝"怎么预防下午打瞌睡

 　　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，一杯咖啡，晚上多睡一会儿，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)：

　　打瞌睡

　　1. Nap

　　小睡

　　2. Caffeine

　　咖啡

　　3. Then more nighttime sleep

　　晚上多睡会儿

　　A new study just released proves the power of a nap over a jolt¹ 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 lull² that's commonly experienced-and which is a very normal physiological³ response to the body cycling through its natural rhythms during the day.

　　最新发布的一项研究证明，小睡的威力强过喝咖啡甚至是晚上多睡一会儿。这实际上是第一次让三种对抗人们普遍经历过的下午犯困的方法同台竞技。事实上，下午犯困是一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 drowsiness⁴ after lunch and smack⁵ dab⁶ 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着你缺觉。大概在醒后八小时，身体的体温会出现小幅回落，这会导致午餐之后让人烦恼的瞌睡，并且恰好这时你还想集中精力，在下午多做点事情。

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

　　为什么我对小睡排第一一点都不奇怪？这有下面几个原因：

　　Naps refresh you at a cellular⁷ level that-sorry, Soda-caffeine just can't do.

　　小睡会在细胞层面让你清醒，这些是咖啡无法完成的。

　　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，但其实身体并不需要这些额外的睡眠。(而且，睡眠充足并不意味着你的身体就不会有回落的过程。这是一种天生的、生理的现象，主要受到生理节律而非前一晚睡得多少或者有没有缺觉的影响)。

　　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-latte, which is the dynamic duo.

　　我一直主张睡个小觉。哪种方式最好？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态)。或者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 caveat⁸: most people would probably choose caffeine over a nap, and ditch the nap entirely⁹. 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.

　　不过我要给你一条重要的提醒：很多人会选择咖啡而不是小睡，他们完全不会打盹。喝杯咖啡可能更容易、更快、而且在很多方面更容易让社会接受。工作的时候找个地方小睡一下可是个难题。研究还表明，当决定是要小睡还是进行“吸引人的提神活动”的时候，人们会选择活动一下。

　　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 solitary¹⁰ and, dare I say, not as sexy.

　　让我们来面对这个现实：咖啡馆总是多彩多样，热闹非凡：人、网络、联系、社交、交流思想，还有除了咖啡和网络之外的可口美食。而小睡一般更清静，而且斗胆说一句，不够性感。

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

　　但是不管怎么样，还是睡个小觉吧。

1 jolt   

v.（使）摇动，（使）震动，（使）颠簸

参考例句：

• We were worried that one tiny jolt could worsen her injuries.我们担心稍微颠簸一下就可能会使她的伤势恶化。
• They were working frantically in the fear that an aftershock would jolt the house again.他们拼命地干着，担心余震可能会使房子再次受到震动。

2 lull   

v.使安静，使入睡，缓和，哄骗；n.暂停，间歇

参考例句：

• The drug put Simpson in a lull for thirty minutes.药物使辛普森安静了30分钟。
• Ground fighting flared up again after a two-week lull.经过两个星期的平静之后，地面战又突然爆发了。

3 physiological   

adj.生理学的，生理学上的

参考例句：

• He bought a physiological book.他买了一本生理学方面的书。
• Every individual has a physiological requirement for each nutrient.每个人对每种营养成分都有一种生理上的需要。

4 drowsiness   

n.睡意；嗜睡

参考例句：

• A feeling of drowsiness crept over him. 一种昏昏欲睡的感觉逐渐袭扰着他。 来自《简明英汉词典》
• This decision reached, he finally felt a placid drowsiness steal over him. 想到这，来了一点平安的睡意。 来自汉英文学 - 骆驼祥子

5 smack   

vt.拍，打，掴；咂嘴；vi.含有…意味；n.拍

参考例句：

• She gave him a smack on the face.她打了他一个嘴巴。
• I gave the fly a smack with the magazine.我用杂志拍了一下苍蝇。

6 dab   

v.轻触，轻拍，轻涂；n.(颜料等的)轻涂

参考例句：

• She returned wearing a dab of rouge on each cheekbone.她回来时，两边面颊上涂有一点淡淡的胭脂。
• She gave me a dab of potatoes with my supper.她给我晚饭时，还给了一点土豆。

7 cellular   

adj.移动的；细胞的，由细胞组成的

参考例句：

• She has a cellular telephone in her car.她的汽车里有一部无线通讯电话机。
• Many people use cellular materials as sensitive elements in hygrometers.很多人用蜂窝状的材料作为测量温度的传感元件。

8 caveat   

n.警告； 防止误解的说明

参考例句：

• I would offer a caveat for those who want to join me in the dual calling.为防止发生误解，我想对那些想要步我后尘的人提出警告。
• As I have written before,that's quite a caveat.正如我以前所写，那确实是个警告。

9 entirely   

ad.全部地，完整地；完全地，彻底地

参考例句：

• The fire was entirely caused by their neglect of duty. 那场火灾完全是由于他们失职而引起的。
• His life was entirely given up to the educational work. 他的一生统统献给了教育工作。

10 solitary   

adj.孤独的，独立的，荒凉的；n.隐士

参考例句：

• I am rather fond of a solitary stroll in the country.我颇喜欢在乡间独自徜徉。
• The castle rises in solitary splendour on the fringe of the desert.这座城堡巍然耸立在沙漠的边际，显得十分壮美。