最新研究：午睡不超过1小时，可减缓大脑早衰

Naps aren't just for toddlers.
不仅是婴幼儿白天需要小睡一会。
Turns out, even adults can benefit from some daytime downtime.
事实证明，日间小睡也能给成年人带来好处。
A power nap can improve performance in reaction time, logical reasoning, symbol recognition and, of course, one's mood.
片刻小睡有助于提高应变能力、逻辑推理能力、符号识别能力，当然，也有助于调节情绪。
In addition, the length of a nap offers different benefits.
除此之外，小睡时间长短不同带来的好处也不一样。
When you're asleep, parts of your brain that are inactive during waking hours begin to fire up.
当你入睡时，大脑清醒时那些不活跃的神经开始活跃了起来。
These regions pull information and events from your day and process them.
这些神经负责提取你白天接受的信息和经历的事件，并处理它们。
The trick is keeping your naps brief enough, or long enough, so that you don't wake up in the middle of a sleep cycle and feel groggy or fatigued.
打盹的诀窍在于，要保持时间足够短暂，或足够长，这样你就不会在睡眠周期当中醒来，感到昏昏沉沉或疲惫。
Great nap.
小睡一下真好。
It really was.
确实是。
A University of Michigan study had one group of participants take a 60-minute snooze,
密歇根大学的一项研究让一组实验参与者小睡60分钟，
while a comparison group watched a nature documentary.
而另外一组则观看了一部自然纪录片。
The midday nappers were better able to deal with frustration and were less impulsive than those who watched the documentary.
午休过的人能够更好地处理挫折，并且比看纪录片的人更不容易冲动。
But most of us can't check out for 60 minutes in the middle of the day.
但我们大多数人一天中不可能抽出60分钟午睡。
Enter the power nap, a quick snooze that lasts between 10 to 30 minutes.
小睡一阵，时间过的很快，持续在10至30分钟内。
Research has shown that even a six-minute nap can improve long-term memory.
研究表明，即使是6分钟的小睡也能提高长期记忆力。
But remember, napping only works during the right window.
但请记住，小睡只在正确的时间段内才能带来好处。
Don't catch your Z's after 3 p.m. or you could disrupt your regular nighttime sleep cycle. 
不要在下午3点后打盹，否则这可能会打乱你夜间正常的睡眠周期。

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