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午睡多久才能恢复精力并感到神清气爽

午睡多久才能恢复精力并感到神清气爽
你是否感到困倦或精力不足？如果前一晚没睡好——或者只是因为白天太忙——小睡一会儿可能会对你有帮助。但关键问题在于：为了获得最佳精力并感到神清气爽，小睡多长时间才合适？时间太短，无法充分恢复精力；但如果睡得太久，醒来时可能会感到昏昏沉沉、头脑不清醒。
午睡的最佳时长是多少？
对此有几种不同的观点，这在一定程度上取决于午睡的总体原因：
  1. 15至20分钟的短暂小憩。15至20分钟小睡的理论依据在于，其时长足够短，因此不会陷入过深的睡眠而醒来时感到昏昏沉沉（参见参考文献1）。对于从事航空、铁路及其他交通运输行业的人员而言，这种时长的午睡能极大降低工作中打瞌睡的危险风险。然而，短时小睡的缺点在于，很少有人能按需在如此短的时间内入睡。
  2. 60分钟的午睡。其核心理念在于，较长的午睡有助于恢复身心活力。60分钟的午睡能让大脑进入慢波睡眠阶段，从而显著提升表现力和记忆力（参见参考文献2）。
  3. 90分钟的午睡。一个完整的睡眠周期，从最初入睡到进入快速眼动睡眠阶段，平均持续90分钟（参见参考文献3）。完成一个完整的睡眠周期会让你感到神清气爽，而如果中途醒来，则会感到昏昏沉沉。通过完成快速眼动睡眠周期，你的创造力也会得到提升（参见参考文献2）。
无论你选择这三种小睡方式中的哪一种，都应确保醒来时神清气爽。如果不确定哪种方式适合自己，不妨尝试不同时长的小睡：设定一个闹钟。另一种让小睡后精力充沛的方法是，在小睡前立即喝一杯咖啡（参考 3）。等你睡醒时，咖啡因已经开始起作用，让你醒来时精力更加充沛。
短时小睡周期
午睡多长时间算太久？
不建议午睡超过两小时，因为这可能会导致夜间难以入睡。不过，这条规则也有一些例外情况，例如当个人特意采用双相睡眠模式时——即夜间睡眠时间比标准时长更短，且将午睡纳入了白天的作息安排中。另一种例外情况是那些确实需要额外休息的人群，例如正在康复的病人或老年人。
请注意，午睡时间过长也可能预示着身体出现了问题，例如潜在的健康隐患。一项最新研究证实了这一点：研究发现，那些每天午睡时间持续超过一小时的人，日后早逝的风险更高（参考文献4）。显然，这并非午睡本身导致的，而是需要长时间午睡的情况很可能是由潜在的健康问题引起的。 对于每天午睡超过一小时的人群而言，癌症、心脏病和呼吸系统疾病往往是其死亡的主要原因（参考文献4）。
因此，如果你发现自己晚上睡得很足，却每天仍需要睡一个多小时的午觉，不妨去医院做个检查。
午睡超过两小时的另一个问题在于，这可能表明你每晚的睡眠时间根本不够。换句话说，长时间的午睡可能是夜间睡眠质量不佳的症状，本身并不是真正的解决办法。如果是这种情况，请通过增加夜间睡眠时间来解决根本问题。 请务必早点上床睡觉——这样一来，你很可能会感到神清气爽，甚至不再需要白天小睡了！一张更舒适的床垫也能提升夜间睡眠质量，因此不妨考虑购买一张乳胶床垫，以获得极致的安眠体验。
如果……，午睡可能不适合你。
  • 你患有失眠症。如果你晚上难以入睡或难以保持睡眠，就应避免白天小睡。研究表明，白天小睡的失眠患者晚上更难入睡（参考文献 3）。
  • 您是幼儿的看护人。好奇心旺盛的幼儿只需一瞬间，就可能陷入危险甚至致命的境地。因此，幼儿的父母不应在孩子醒着时试图小睡。请时刻保持警惕。当然，如果您的幼儿正在安全的地方（例如婴儿床）独自小睡，那么您就可以趁此机会小睡片刻。否则，请务必将安全放在首位。
午睡的替代方案
午睡的替代方案
如果你正处于上述任何一种不适合小睡的情况，该怎么办？或者，如果你正在上班，小睡会显得非常不妥，又该怎么办？别担心，我们有办法。除了小睡之外，还有几种让人神清气爽的替代方案：
  1. 喝一杯含咖啡因的饮料。这只是“权宜之计”，并非解决睡眠问题的长久之计。不过，喝一杯咖啡能暂时提高你的警觉性，因此在万不得已时，可以用它来代替小睡。现在来说说坏消息：你可能会感觉更清醒，但喝咖啡并不能像小睡那样帮助恢复记忆功能（参见参考文献2）。
  2. 去户外散散步。在通常容易犯困的午后，短暂而提神的户外散步能有效提振精神（参考文献 3）。这种效果部分纯粹源于身体活动，另一部分则归功于阳光。阳光照射能抑制诱导睡眠的褪黑素分泌，从而驱散午后倦意。
  3. 休息10分钟。如果你感到疲倦，哪怕只是休息10分钟，也会大有裨益。坐下或躺下，让身体彻底放松。这段时间不要使用任何电子设备：那样不算休息！即使不打盹，休息也能带来意想不到的巨大益处。
结论
关于午睡多长时间最能补充精力，目前存在几种不同的观点。无论你选择短暂的“能量小睡”、中等时长的午睡，还是完整的一个睡眠周期，完全取决于你自己。这些选择所需的时间大约在20到90分钟之间，因此只要午睡时间在20到90分钟之间，你就能确信自己会因此获得更清醒的头脑。
相比之下，长期每天午睡超过两小时被认为对恢复精力无益，甚至可能暗示存在潜在的健康问题。
如果你想小睡一会儿，但当前环境不允许，那么一些短期替代方案包括喝杯咖啡、到户外散散步，或者只是静静地休息一下。
总的来说，如果小睡时间在20到90分钟之间，这将是一个极佳的补充精力策略。尽情享受神清气爽、精力充沛的感觉，随时准备迎接任何挑战吧！
参考文献：
1. 汤姆·乔吉根《谁、什么、为什么：理想的午睡时间有多长？》BBC新闻，2011年4月28日
http://www.bbc.com/news/world-us-canada-13232034
2. 珍妮弗·宋《小睡的秘密（且令人惊讶）的力量》WebMD，2011年11月29日
http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps
3. “午睡小贴士：7条专家建议助你充分利用午睡时间” 《赫芬顿邮报》，2013年5月28日
http://www.huffingtonpost.com/2013/05/28/napping-tips-expert-strat_n_3320571.html
4. 雷切尔·纽沃尔《午睡可能是健康状况不佳的征兆》，《史密森尼杂志》，2014年4月15日
http://www.smithsonianmag.com/smart-news/consistently-needing-take-long-mid-day-naps-might-be-indicative-underlying-health-problem-180951071

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晚上避免接触蓝光，以获得更好的睡眠
健康

晚上避免接触蓝光，以获得更好的睡眠

Exposure to light at night-time is known to lead to health problems (see reference 1). But it's only recently discovered that the blue wavelengths of light are especially harmful in this area. Being exposed to blue light at night causes sleep problems. But the good news is that these problems can be helped with blue light filters or by decreasing your exposure to blue light.  Let's find out more about how these specific sleep problems occur and how to solve them. The problem with blue light and melatonin The reason that blue light at night time is harmful toward sleep is because it suppresses the secretion of melatonin. Blue light has a stronger suppressive effect toward melatonin than any other type of light (see reference 2). Melatonin is a naturally occurring hormone in the body, and can be thought of as a 'sleep hormone': melatonin levels are high at night and low during the day. It is thought that these cycling melatonin levels help keep the body's circadian rhythms on track. Melatonin is only secreted in the dark. Any night-time light will cause a sharp decrease in melatonin secretion, and therefore result in sleep disruptions. Blue light is the worst culprit in affecting melatonin levels (see reference 2) as it causes the sharpest decline in melatonin secretion. However, be aware that any light at night will negatively impact melatonin levels - blue light simply has the strongest effect. Blue light at night causes real problems with going to sleep The link between blue light and melatonin is well documented, but does this actually translate into problems with people's sleep? The answer is yes, as we'll see here.  In a recent study, volunteers sat in front of two different types of computer monitor screens where one screen was twice as blue as the other. They did this right before bedtime for two weeks. The volunteers were tested for memory and skills: measures of alertness. It was found that the blue screen kept the volunteers more awake and alert (see reference 3). Immediately before bedtime is not a good time to be extra alert! Therefore, you should avoid blue light at night time and just before bedtime.  Don't banish daytime blue light - you need it! Blue light is only bad for you at night time. During the day, blue light is actually beneficial. This is because as mentioned before, blue light promotes wakefulness and alertness. Also, blue light decreases melatonin levels, so exposure to blue light during the daytime will help strongly define your circadian rhythms (see references 1 and 3). Natural sunlight contains plenty of blue light. Other sources rich in blue light include computer screens, LED screens, high definition TV screens and energy-saving fluorescent light bulbs. As you can see, our day to day lives contain plenty of devices rich in blue light, so the average person will easily be able to get sufficient blue light in the daytime when going about their normal life. However, those who are exposed to very little blue light will benefit from additional blue light during the day such as exposure to computer or tablet screens (see reference 3).  Blocking blue light at night time leads to better sleep Filtering out blue light is a solution which results in improved sleep, as two studies have shown. One of these was in cataract patients, where an artificial lens which blocks blue light was implanted during cataract surgery. These patients reported significant sleep improvements two months later. These benefits included longer night time sleeping and less daytime drowsiness, and also there were fewer people who met the criteria for 'poor sleepers' afterward (see reference 4). In another study, volunteers wore goggles during the evening which blocked blue light. They found that these people tended to have much better sleep than those who did not wear goggles (see references 1 and 3). How can we block blue light at night time? We know that blue light in the evening is bad for sleep. But blue light is such an integral part of our lives today, so how can we block it at night time?  Aside from the invasive and difficult-to-reverse cataract surgery, there are some easy options you can try. First of all is the blue light filtering goggles, similar to what the volunteers in the study used. These can be readily purchased and often retail for around $50 to $100. Cheaper versions are orange-tinted sunglasses, but these also block light other than just blue, making them impractical for indoor use at night time.  Some other avenues for blocking blue light at night time are: Limit your exposure to artificial light for at least an hour or two before bed. Obviously, you can't entirely avoid artificial light after dark since you'll still need to have adequate lighting to see. But about two hours before bedtime, shut down the computer, turn off your TV and set aside your smartphone: these generally emit more blue light than your lamps and light bulbs. Recharge any electronic devices in a separate room from where you sleep. Some phones have bright LEDs indicating when they are charging, or screens which light up when they're done charging. If that occurs during the night it will be counterproductive to your sleep. Keep such devices in a different room overnight. Use small night lights if you must have light in your bathroom or your bedroom at night to make your way to the bathroom. If you instead switch on the main lights, your melatonin secretion will be sharply suppressed, leading to wakefulness. Use the dimmest night light possible that still allows you to find your way. Be savvy about which types of light bulbs you use. Think about which lighting you use predominantly in the evening, for example your living room lights and your reading lamp. For those particular light sources, consider changing to a more yellow (and less blue) bulb. Energy-efficient fluorescent light bulbs tend to emit quite a lot of blue light, but they are usually available in more than one brightness option. If you pick the warmest, yellowest or softest end of the range, you can be assured it will emit less blue light than the brightest, whitest or bluest end of the range. Remember, only change out those bulbs which tend to be restricted to evening usage. You still need blue light during the daytime. Conclusion To get a better night's sleep, there is a surprisingly easy solution: avoid blue light in the evenings and at night. As we also learned, it's equally important to make sure that you do get enough blue light in the daytime.  And of course, if you're experiencing sleep difficulties, this might be a good time to consider a new and more comfortable mattress. Latex is one of the most relaxing and comfortable mattress materials available today, so a new latex mattress and latex pillow can go a long way to helping you sleep better. References: 1. “Unplug! Too Much Light at Night May Lead to Depression”, by Dr. Mercola, August 2012. http://articles.mercola.com/sites/articles/archive/2012/08/09/too-much-night-light-causes-depression.aspx   2. "Blue Light Has a Dark Side", Harvard Health Letters, February 2012. http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/May/blue-light-has-a-dark-side/    3. "In Eyes, a Clock Calibrated by Wavelengths of Light", by Laura Beil, New York Times, July 2011. http://www.nytimes.com/2011/07/05/health/05light.html?pagewanted=all&_r=0     4. "Blocking Blue Light Helps Sleep?" by Michael Breus, Psychology Today, September 2013. http://www.psychologytoday.com/blog/sleep-newzzz/201309/blocking-blue-light-helps-sleep   
一个人需要多少小时的睡眠
健康

一个人需要多少小时的睡眠

影响我们人生不同阶段所需睡眠量的因素多种多样。其中一个因素就是年龄；随着年龄的增长，我们用于睡眠的时间会逐渐减少。在婴儿期，我们每天的睡眠时间通常可达16小时。 到了青少年时期，这一数字降至每天约9小时，成年后则进一步减少至7-8小时。虽然这些数据反映的是平均值，但每个人所需的睡眠时长因人而异。对于女性而言，怀孕头几个月睡眠模式也会发生变化，因为身体正在适应激素水平的变化，她们的睡眠时间可能会比平时更长。 当人们睡眠质量不佳时，次日可能会通过增加睡眠时间来弥补缺失的睡眠。这是身体恢复正常状态的一种方式。睡眠不足时，身体总会表现出各种副作用，包括判断力下降、动作笨拙、反应迟钝、情绪波动以及幻觉。 随着年龄增长，睡眠时长往往会减少。尽管身体仍需要与成年早期相同的睡眠量，但睡眠质量却开始变浅。约半数65岁以上的人存在睡眠问题，有的患有失眠，有的则深度睡眠阶段缩短。 有些人甚至可能无法进入深度睡眠阶段。这可能是衰老所致，在某些情况下，也可能是所服药物的一种副作用。 据专家介绍，有几种行为模式可作为信号，帮助我们识别他人是否睡眠不足。其中一种症状是白天活动时开始感到困倦。 还有些人一躺下就立刻睡着，这正是睡眠不足的明显征兆。此外，有些人会在本应保持清醒时不知不觉地打盹，这也被视为睡眠不足的迹象。人们习惯于长时间工作，正是导致许多睡眠不足案例的元凶。 针对一群睡眠不足者进行的研究证实了睡眠不足的危险性。这些测试利用驾驶模拟器，监测了睡眠不足者眼手协调能力。结果发现，睡眠不足者的表现甚至比醉酒者还要差。研究还证实，与休息充分的人相比，睡眠不足者在饮酒后更容易出现能力受损的情况。 每年有超过一千例死亡归因于睡眠不足。使用含咖啡因饮料等兴奋剂并不能真正帮助你保持清醒。如果你发现自己打哈欠或出现记忆缺失，你可能不适合驾驶。在继续行驶前，你需要充分休息。

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