谁不喜欢一个好的猫咪，下午的午睡或中午的打ze？有时候，白天睡觉是为了为电池充电。
However, one thing to keep in mind is whether your napping habits are making you sleepier.
To make napping work, it’s important to understand the effects napping can have on your sleep patterns and your mental health.
这样，您可以确定自己会从额外的闭眼中获得好处，而不仅仅是使自己更加疲倦。
A小憩是短暂或轻松的睡眠，通常在白天，通常在下午12点至下午2点之间。并且不接近您的就寝时间。
根据皮尤研究中心, around a third of adults in the United States regularly take a nap on a typical day.
- reaction time
- 警觉
- logical reasoning
- 警觉
- sleepiness
- 疲劳
许多人小睡的主要动力是减少疲倦或恢复能量和恢复。
除了感觉刷新和恢复以外，小睡有很多好处，包括：
虽然午睡有一系列好处，但他们可能太长了. This can contribute to sleep problems and a disruption in sleep patterns.
午睡也可能会使您感到更加疲倦，昏昏欲睡和睡眠剥夺。
“更长的午睡，超过45分钟，可以破坏自然的睡眠驱动器，使晚上难以入睡，”医学博士Abhinav Singh说。Indiana Sleep Center.
Singh says this can perpetuate a harmful cycle of being sleep deprived and taking long naps in the day to counter it. This can contribute to long-term problems.
底线为了获得小睡的积极影响，在大多数情况下，您只能在20至25分钟内午睡。超过45分钟的午睡会破坏自然的睡眠驱动器，并使晚上更难入睡。
Nap duration plays an important role in how you feel when you wake up.
Shorter naps can leave you feeling refreshed, while longer ones can contribute to feeling even sleepier or groggier.
Short naps
Harrington says short naps, also known as “power naps,” around 20 to 25 minutes, are ideal for feeling rested and re-energized.
小睡可能有助于改善：
“虽然您只有20到25分钟，但您仍处于轻松的睡眠状态。”卡梅尔·哈灵顿, PhD, a sleep expert at Sleep Health Foundation. “Light sleep is good to wake up from as you feel quite alert.”
She says it’s important to set an alarm to make sure you don’t sleep longer.
Harrington also notes that, when you go to lie down, you might not fall into that light sleep for the entire 20 to 25 minutes. That’s OK! Any amount is still effective, she says.
哈灵顿说：“如果您不入睡，那实际上意味着您不足以入睡。”“因此，请注意，您不必在20分钟内睡着就能获得效果。”
Caffeine naps
这是一个小睡，首先要喝一杯咖啡，茶或浓缩咖啡。
下一步是立即进入小睡模式20至25分钟。理想情况下，当您从短暂的沉睡中醒来时，咖啡因将开始使用，您将竭尽全力地提高能量水平和机敏性。
According to
Long naps
Harrington says that, with naps, you don’t want to go into a deep sleep, which happens after about 25 minutes.
她说：“如果您曾经从深度睡眠中醒来……那是最艰难的醒来，您会感到迷失方向。”“您有点不知道一天中的几点或打算去哪里。”
这种沉重，昏昏欲睡的感觉是由于睡眠惯性，睡眠和清醒之间的过渡状态
- 损害性能
- 降低警惕性
- 让您感到更疲倦，休息时间更少
哈灵顿说，睡眠惯性可以持续几个小时，因此至关重要的是，保持睡眠状态并设置警报。
此外，2014年研究on the relationship between nighttime sleep and napping in college students found that those who reported frequent, long, and late nap habits had a higher risk for poor sleep quality at night and more severe sleep deprivation.
如果您在午睡后感觉更睡觉，那么您睡得太久了。
根据哈灵顿的说法，小睡的理想时间是下午12点至下午2点的“下午休息”。
但是，对于常规的9到5时间表的人来说，这是正确的。对于班次或夜间工人来说，这可能有所不同。
“Something I recommend a lot to senior high school students [who are tired] when they come home from school… is to power nap for 20 to 25 minutes,” Harrington says. This assumes that the students don’t have insomnia, and it’s not too late in the day when they get home. “Get up, and then you’re ready to go for the next four hours, and your learning and memory is very good at that point.”
此外，辛格（Singh）的评论想在早上小睡，这可能表明睡眠不足。他说，对中午时间超过60分钟的午睡的愿望可能表明“定量或定性睡眠剥夺”。
如果您想定期在当天早些时候小睡，请与您的医生讨论潜在的潜在睡眠障碍，例如阻塞性睡眠呼吸暂停和失眠，这可能会影响您的睡眠质量和数量。
底线根据哈灵顿的说法，小睡的理想时间是下午12点至下午2点的“下午休息”。这对于夜间或轮班工人可能有所不同。
“沮丧与睡眠有联系。”哈灵顿说。“如果您有睡眠问题，那么您更有可能患上抑郁症，如果您患有抑郁症，则更有可能遇到睡眠问题。”
哈灵顿建议，患有抑郁症和其他心理健康问题的人遵守严格的睡眠常规。
她说：“我不希望在这里，在这里和世界各地（午睡）患有抑郁症的人，因为那将是非常破坏性的。”
Getting quality, consolidated sleep is imperative to people with depression. Trying to play catch up with naps during the day can do more harm than good.
The interrelationship between sleep and depression is highly individual. If you’re concerned about whether napping is affecting your mental health, it’s best to speak with a healthcare professional.
午睡会对能量，情绪，专注和认知功能产生积极影响，它们可能会让您感到振奋和焕发灵感。
However, the ideal nap should be kept between 20 and 25 minutes. The time of day is also important for napping. Most sleep experts recommend napping no later than 2 p.m.
Following a regular sleep routine is important for your mental health and getting the quality rest you need.
玛妮·维纳尔（Marnie Vinall）is a freelance writer living in Melbourne, Australia. She’s written extensively for a range of publications, covering everything from politics and mental health to nostalgic sandwiches and the state of her own vagina. You can reach Marnie via推特,Instagram， 还是她website.