【龙腾网】怎么正确地打个咖啡盹？

正文翻译

We typically don’t associate coffee, a well-known stimulant, with sleep. But, for most folks, a cup of joe in the morning helps them feel energized and ready to take on the day.
Though it may seem like a contradiction, coffee and napping may be the next power duo.

我们一般不会把咖啡跟睡觉联系在一起，毕竟它是一种众所周知的兴奋剂。对大多数人来说，早上来杯咖啡可以使他们感到精力充沛，准备好迎接新的一天。
咖啡和小憩可能会成为下一个动力组合，尽管他俩似乎是一对矛盾。

Research has unlocked fascinating information into the coffee naps, suggesting that combining caffeine and an afternoon nap could be more effective at making you feel alx than having either individually.
We’ll dive into the science behind this and give you some tips on how to take a coffee nap the right way. If you’ve been looking for an edge at work or school, this could be a game-changer.

已经有研究发现了“咖啡盹”的一些具有吸引力的信息，表明将咖啡因和午睡结合起来比单独喝咖啡或是午睡更能让你保持清醒。
本文将走近科学，揭示咖啡盹背后的原理，并就如何正确地来个咖啡盹给您一些小贴士。如果您正在工作或学习中寻找自己的优势，咖啡盹可能会是一个。

What Is a Coffee Nap?
This type of nap involves drinking a cup of coffee and then immediately lying down for 20-minutes[1]. However, you should avoid napping for longer than 20 minutes. Otherwise, you risk going into a deep sleep, which will cause you to feel groggy when you wake up and negate the benefits.
In some cases, though, people may not have access to a 20-minute window during the day. The good news is that additional research into coffee napping suggests that if you’re pressed for time, you could still get benefits with a 15-minute session[2].

咖啡盹是什么？
这种小睡指的是喝一杯咖啡然后立马躺下睡20分钟。不过小睡时间不能超过20分钟，否则您有可能会进入深度睡眠，醒来后会感到昏昏沉沉，咖啡盹的优势就不复存在了。
不过在某些情形下，人们一天中可能都抽不出来20分钟来打盹。好消息是，另一项关于咖啡盹的研究表明，如果你时间紧迫，15分钟的咖啡盹对你也是有好处的。

How Does It Work?
While multiple studies promote the effectiveness of catnaps and caffeine, it can feel confusing since many of us are told to avoid caffeine if we’re trying to fall asleep. So, to start, let’s cover how caffeine works.
Adenosine is a neurotransmitter that signals tiredness. As we become more sleepy throughout the day, our adenosine levels increase, but they go back down when we sleep.

咖啡盹的原理是什么？
尽管很多研究证明了将咖啡和打盹结合起来的效果，但可能还是会让人们感到困惑，因为我们很多人都知道，如果想睡觉，就不要摄入咖啡因。所以，我们先从咖啡因的原理开始。
腺苷是一种表现疲劳度的神经递质。在一天里，随着我们越来越困，我们体内的腺苷含量会上升，但我们睡觉后，腺苷含量又会下降。

Caffeine binds to the same brain receptors as adenosine. So, when we consume this stimulant, the caffeine[3] works to cover up those sleepiness signals in the brain.
When we’re awake, caffeine and adenosine are in direct competition with one another. Therefore, napping clears away the adenosine, making more receptors available for the caffeine.
The caffeine you consume should not prevent you from falling asleep right away either; the compound takes about 15 minutes[4] to go into effect, so you should start feeling alx by the time you wake up.

与腺苷一样，咖啡因也可以和腺苷受体结合（译者注：受体与腺苷结合时会传递睡意信号，而与咖啡因结合时却不会）。所以，当我们摄入这种含咖啡因的兴奋剂时，咖啡因会起作用，掩盖了脑内的睡意信号。
当我们醒着时，咖啡因和腺苷直接相互竞争。然而，小睡可以清除腺苷，使得更多的受体与咖啡因结合。
你摄入的咖啡因也不会立马就阻止你入睡，它大约需要15分钟才能生效，所以你（小睡15到20分钟后）醒来的时候就会感觉很清醒。