Research shows that afternoon naps — when timed correctly — do not negatively impact nighttime sleep. In multiple studies, people who took afternoon naps obtained as much or more sleep in a 24-hour period than those who didn’t nap.
研究表明，如果时间合适，下午小睡不会对夜间睡眠产生负面影响。在多项研究中，午睡的人在24小时内获得的睡眠时间与不午睡的人一样多，甚至更多。
In most cases, the benefits of afternoon naps far outweigh (超过) any of the disadvantages. However, if you nap too late in the afternoon, or for too long, you may experience difficulties falling and staying asleep during the night. This can occur because daytime napping reduces your sleep drive, your body’s need for sleep. Because of this, most experts recommend avoiding naps after 3 p.m. to limit disruptions to your sleep schedule.
在大多数情况下，下午小睡的好处远远大于任何缺点。然而，如果你在下午睡得太晚，或者睡得太久，你可能会在晚上经历入睡和保持睡眠困难。这可能是因为白天小睡会减少你的睡眠驱动，减少你的身体对睡眠的需求。正因为如此，大多数专家建议不要在下午3点以后小睡，以限制对睡眠时间表的干扰。
For people who maintain a traditional sleep-wake schedule, napping in the early afternoon (between 1 p.m. and 3 p.m.) is likely optimal . Many people naturally experience a period of decreased energy and alertness in the early afternoon, known as the “post-lunch dip” or “afternoon slump”. Napping during this time has been found to boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability. In general, experts recommend limiting your nap to at least 8 hours before bedtime to avoid nighttime sleep problems.
对于那些保持传统睡眠-觉醒时间表的人来说，下午早些时候小睡可能是最佳选择。许多人在下午早些时候都会自然地经历一段精力和警觉性下降的时期，这被称为“午餐后低谷”或“下午低谷”。人们发现，在这段时间小睡可以提高能量水平，提高警觉性，改善情绪，增强记忆力和认知能力，并提高身体能力。一般来说，专家建议将午睡时间限制在睡前至少8小时，以避免夜间睡眠问题。
For most people, napping for 30 minutes or less will have the most beneficial effect.Shoter naps allow the body to get some light sleep without entering deep sleep. If you wake up during deep sleep, you may find yourself to be even groggier (昏昏沉沉的) than you were before the nap. In some cases, napping for 90 minutes can also provide substantial benefits. Napping for this length allows your body to cycle through the stages of sleep and avoids disrupting deep sleep.
对大多数人来说，小睡30分钟或更少会有最有益的效果。短暂的小睡可以让身体得到一些轻度睡眠，而不会进入深度睡眠。如果你在深度睡眠中醒来，你可能会发现自己比小睡前更昏昏沉沉。在某些情况下，小睡90分钟也能带来实质性的好处。这种长度的小睡可以让你的身体在睡眠阶段中循环，避免扰乱深度睡眠。
If you find yourself frequently napping during the day, you may not be getting the recommended amount of sleep you need each night. If you still need naps despite getting enough sleep, talk to your doctor to assess your sleep quality and rule out any potential sleep disorders.
如果你发现自己在白天经常打盹，你可能没有得到每晚所需的推荐睡眠量。如果你在睡眠充足的情况下仍然需要小睡，和你的医生谈谈，评估你的睡眠质量，排除任何潜在的睡眠障碍。
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