“建议午睡不要超过半小时”

今天，#建议午睡不要超过半小时#的话题引发网友热议。据央视网，医生建议午睡不要超过半小时，午睡时间过长会导致晚间睡眠困难。

刚好，中南大学湘雅医院研究人员近期发表在国际权威期刊《Hypertension》上一项研究成果发现，经常午睡或增加高血压、中风等疾病发生几率。我们也一起来看看吧。

含注释全文：

Napping: Do's and don'ts for healthy adults

小睡：健康成年人的注意事项

From: Mayo Clinic

来自妙佑医疗

Unsure whether napping is good for you? Understand the pros and cons and the best way to take a nap.

不确定小睡对您是否有好处？了解小睡的利弊，以及最佳的小睡方式。

dos and don'ts 等于 do's and don'ts，字面意思就是该做与不该做的事，表示“规定，规则；规矩”，英文解释为“rules about actions and activities that people should or should not perform or take part in”举个🌰：

The teacher spent ten minutes explaining all the dos and don'ts in the classroom.

老师花了十分钟解释课堂纪律。

the pros and cons 表示“（尤指正在考虑做的事情的）优缺点”，英文解释为“the advantages and disadvantages of something, especially something that you are considering doing”举个🌰：

We're just weighing up the pros and cons of moving to a bigger house.

我们正在权衡搬进大房子里住的利弊。

可以作动词，也可以作名词，表示“（尤指日间的）打盹，小睡”，英文解释为“a short sleep, especially during the day”举个🌰：

Grandpa usually takes/has a nap after lunch.

爷爷通常在午饭后小睡片刻。

If you're sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.

如果您睡眠不足或者只是想放松一下，您可能会考虑小睡。不过，在一天中错误的时间小睡或小睡时间过长可能会适得其反。了解如何充分利用小睡。

表示“短缺的，匮乏的；贫寒的”，英文解释为“not having the things that are necessary for a pleasant life, such as enough money, food, or good living conditions”举个🌰：

She had a deprived childhood/comes from a deprived background.

她度过了贫困的童年/她家境贫寒。

◐ What are the benefits of napping? 午睡有什么益处？

Napping offers various benefits for healthy adults, including:

午睡对健康的成年人有各种益处，包括：

· Relaxation 放松

· Reduced fatigue 减少疲劳

· Increased alertness 提高敏锐

· Improved mood 改善情绪

· Improved performance, including quicker reaction time and better memory 提高表现，包括更快的反应时间和更好的记忆力

1）表示“（引擎）发生回火”，英文解释为“(of an engine) to make a loud noise as a result of fuel burning too early”举个🌰：

I was woken by the sound of a truck backfiring.

卡车引擎的回火声把我惊醒了。

2）表示“事与愿违，（计划或行动）发生意外，产生事与愿违的结果”，英文解释为“if a plan or action backfires, it has the opposite effect to the one you intended”，举个🌰：

The company's new policy backfired when a number of employees threatened to quit.

公司的新政策事与愿违，有好几名员工威胁说要辞职。

🎬电影《被拒人生》（Freeheld）中的台词提到：Listen to me, listen to me, this is a circus, it's gonna backfire. 听我说，这有些儿戏了，会适得其反的。

表示“警戒；机敏；警觉”，英文解释为“the state of being ready to see, understand, and act in a particular situation”

◐ What are the drawbacks to napping? 午睡有哪些缺点？

Napping isn't for everyone. Some people simply can't sleep during the day or have trouble sleeping in places other than their own beds.

并非适合所有人。有些人白天根本睡不着，或在自己床上以外的地方睡不着。

Napping can also have negative effects, such as:

午睡也可能会引发负面影响，如：

· Sleep inertia. You might feel groggy and disoriented after waking up from a nap.

· 睡后迟钝。午睡醒来后可能昏昏欲睡，不辨方向。

inertia /ɪˈnɜː.ʃə/ 表示“缺乏活力，惰性”，英文解释为“lack of activity or interest, or unwillingness to make an effort to do anything”举个🌰：

I can't seem to throw off this feeling of inertia.

我好像无法摆脱这种无力的感觉。

groggy /ˈɡrɒɡ.i/ 表示“（通常因疲惫或生病而）头脑昏沉的，眩晕无力的，行走不稳的”，英文解释为“weak and unable to think clearly or walk correctly, usually because of tiredness or illness”举个🌰：

I felt a little bit groggy for a couple of days after the operation.

手术后几天我都觉得有点头昏乏力。

disoriented /dɪˈsɔː.ri.ən.tɪd/ 表示“迷路的，迷失的”，英文解释为“confused and not knowing where to go or what to do”举个🌰：

Whales become disoriented in shallow water.

鲸在浅水中会迷失方向。

· Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.

· 夜间睡眠障碍。对多数人而言，午睡一般不会影响夜间睡眠的质量。但如果夜间失眠或睡眠质量差，午睡可能会加重这些问题。长时间或频繁午睡可能影响夜间睡眠。

insomnia /ɪnˈsɒmnɪə/ 表示“失眠（症）”，英文解释为“the condition of being unable to sleep, over a period of time”举个🌰：

He suffered from insomnia caused by stress at work.

他因为工作压力失眠了好几个月。

表示“妨碍，干扰”，英文解释为“to prevent something from working effectively or from developing successfully”举个🌰：

Even a low level of noise interferes with my concentration.

甚至很低的噪声也会分散我的注意力。

◐ What's the best way to take a nap? 小睡的最佳方式是什么？

To get the most out of a nap, follow these tips:

要想最大限度享受小睡带来的好处，请遵循以下建议：

· Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.

· 小睡时间要短。争取只睡 10 到 20 分钟。小睡时间越长，醒来后越容易感到昏沉。然而，年轻人小睡时间可以长一些。

· Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.

· 午后小睡。下午 3 点后睡觉会影响夜间睡眠。一些个人因素，如您对睡眠的需求、睡眠时间、年龄和用药情况等，也会影响您一天中小睡的最佳时间。

· Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

· 创造一个舒适的环境。选择安静、黑暗、室温舒适、干扰少的地方小睡。

After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.

小睡后，在重新开始活动之前，给自己一定醒来的时间，尤其是去做需要快速或敏锐反应的活动前。

1）表示“（中断后）继续，重新开始”，英文解释为“If an activity resumes, or if you resume it, it starts again after a pause.”举个🌰：

Normal services will be resumed in the spring.

春天将恢复正常服务。

2）表示“恢复；重新回到，重返（某地或某位置）”，英文解释为“If you resume a place or position that you have left for a period of time, you return to it.”如：to resume your post/job 重返工作岗位 举个🌰：

Please resume your seats, as the performance will continue in two minutes.

请大家回到自己的座位上去，两分钟后演出继续。

📍《经济学人》（The Economist）一篇讲述疫情之下学生上课问题的文章中提到复课就用的resume classes：As well as letting final-year secondary-school students facing exams resume classes, Denmark has also begun to reopen crèches and primary schools. 丹麦除了让面临毕业考试的中学毕业班复课外，还开始逐步重开幼儿园和小学。

New Research Shows People Who Nap Frequently May Be More at Risk for High Blood Pressure

From: PEOPLE

People who frequently take naps during the day may be more at risk for high blood pressure and strokes, according to new research.

根据新的研究，白天经常小睡的人可能更容易患高血压和中风。

表示“中风”，英文解释为“a sudden change in the blood supply to a part of the brain, sometimes causing a loss of the ability to move particular parts of the body”

A new study published Monday in an American Heart Association journal Hypertension, examined 360,000 participants who provided blood, urine and saliva samples, as well as detailed information about their lifestyles. Participants also self-reported whether they nap "never/rarely," "sometimes" or "usually." 

周一，发表在美国心脏协会（American Heart Association）期刊《高血压》（Hypertension）上的一项新研究对36万名提供血液、尿液和唾液样本的参与者以及有关他们生活方式的详细信息进行了分析。参与者还自我报告了他们是“从不/很少”、“有时”还是“经常”小睡。 

表示“高血压”，英文解释为“a medical condition in which your blood pressure is extremely high.”

urine /ˈjʊərɪn/作为名词表示“尿”，英文解释：Urine is the liquid that you get rid of from your body when you go to the toilet. 举个🌰：

The doctor took a urine sample and a blood sample.

医生取了尿样和血样。

saliva /səˈlaɪvə/ 表示“唾液”，英文解释为“Saliva is the watery liquid that forms in your mouth and helps you to chew and digest food.”

Researchers found that adults who napped often were 12% more likely to develop high blood pressure and 24% more likely to have a stroke. But that doesn't mean the napping causes these health issues — instead, napping may be due to unhealthy behaviors. The researchers found that a high percentage of frequent nappers reported cigarette smoking, daily drinking, insomnia and other factors that could contribute to health-related issues.

研究人员发现，经常小睡的成年人患高血压的可能性要高12%，患中风的可能性要高24%。但这并不意味着小睡会导致这些健康问题——相反，小睡可能是由于不健康的行为。研究人员发现，经常小睡的人中有很高比例的人报告了存在吸烟、每天喝酒、失眠等其他可能导致健康相关问题的因素。

Dr. Margaret Blattner, clinical instructor, department of neurology at Beth Israel Deaconess Medical Center, tells PEOPLE that habitual daytime naps can indicate problems with the quality of nighttime sleep or even overall health.

贝斯以色列女执事医疗中心（Beth Israel Deaconess Medical Center）神经科临床讲师玛格丽特·布拉特纳博士（Dr. Margaret Blattner）告诉《PEOPLE》杂志，习惯性的午睡可能表明夜间睡眠质量甚至整体健康存在问题。

neurology /njʊəˈrɒl.ə.dʒi/ 表示“神经学；神经病学”，英文解释为“the study of the structure and diseases of the brain and all the nerves in the body”

表示“通常的；习惯性的”，英文解释为“usual or repeated”如：a habitual thief 惯偷，habitual drug use 吸毒成瘾。

"Frequent or prolonged daytime naps can disrupt healthy nighttime sleep. Napping during the day may make it harder to fall asleep at night or cause nighttime sleep to become fragmented," Blattner tells PEOPLE. "Missing out on nighttime sleep — either because busy schedules don't allow sufficient sleep opportunity, or because of a problem with the quality of sleep itself — can cause severe daytime sleepiness." 

“频繁或长时间的午睡会破坏健康的夜间睡眠。白天小睡可能会使晚上更难入睡，或者导致夜间睡眠变得碎片化，”布拉特纳告诉《PEOPLE》杂志，“错过夜间睡眠——要么是因为繁忙的日程安排不允许有足够的睡眠机会，要么是因为睡眠质量本身的问题——会导致严重的白天嗜睡。” 

表示“延续很久的，长期的”，英文解释为“continuing for a long time”举个🌰：

Prolonged use of the drug is known to have harmful side-effects.

据了解，长期服用此药会产生对人体有害的副作用。

表示“支离破碎的，分裂的”，英文解释为“consisting of several separate parts”如：the increasingly fragmented society 日益分崩离析的社会。

Quality sleep is healthy and restorative for the body, Blattner says, so a change in sleep habits, either needing more sleep at night or naps during the day, might signal an underlying health problem.

布拉特纳说，高质量的睡眠对身体是健康且有助于复元的，因此睡眠习惯的改变，无论是晚上需要更多的睡眠还是白天小睡，都可能预示着潜在的健康问题。

表示“有恢复作用的事物；使恢复精力的事物；促进健康恢复的事物”，英文解释为“something that makes you feel better or more energetic if you are feeling tired or ill”举个🌰：

After a hard day at the office, a hot bath is a welcome restorative.

在办公室辛苦工作了一天后，泡个热水澡真是舒爽提神。

1）表示“暗含的；深层的；潜在的”，英文解释为“real but not immediately obvious”举个🌰：

And what might be the underlying significance of these supposedly random acts?

这些看似偶然的行为，其暗含的意义可能是什么呢？

2）表示“以…为基础的”，英文解释为“used to describe something on which something else is based”举个🌰：

The price of the investment fell below the value of the underlying assets.

这一投资项目的价格已经跌至低于标的资产价值。

"Often, prolonged naps are less restorative than more brief daytime naps, people often wake up unrefreshed or "groggy" after a long nap," she adds. "Additionally, long daytime naps take away time from other healthy things that people enjoy during the day: spending time with family, enjoying hobbies, and exercise."

“通常，长时间的午睡不如短时间的午睡更能恢复健康，人们通常在长时间小睡后醒来时精神不振或‘昏昏沉沉’，”她补充道。“此外，长时间的午睡占用了人们在白天享受的其他健康事物的时间：与家人共度时光、培养爱好和锻炼。”

When napping during the day becomes unpredictable, uncontrollable, or prevents an individual from accomplishing what they need or want to do, it could indicate a possible sleep disorder. Blattner suggests talking to a doctor if you're falling asleep unintentionally during the day, especially in settings like school, work, or while driving.

当白天的小睡变得不可预测、无法控制或阻止一个人完成他们需要或想做的事情时，这表明你可能患有睡眠障碍。布拉特纳建议，如果你白天无意中睡着了，尤其是在学校、工作或开车的时候，应向医生咨询。

But Blattner assures that taking naps can also be beneficial.

但是布拉特纳保证，小睡也是有益的。

表示“（尤指为消除其忧虑而）确定地对…说，向…保证，使确信；让…放心”，英文解释为“to tell someone confidently that something is true, especially so that they do not worry”举个🌰：

She assured him (that) the car would be ready the next day.

她向他保证说他的车第二天就能修好。

"Napping is not always a cause for concern. Taking a nap can be refreshing and enjoyable," she says. "The key is, are you missing out on things that you enjoy because you are too sleepy to stay awake — that can indicate a problem — or does the nap help you get more out of your day."

“小睡并不一定都要令人担忧。小睡会让人精神振奋、心情愉快，”她说，“关键是，你是否因为太困无法保持清醒而错过了你喜欢的事情——这可能需要引起注意——或者小睡是否有助于你从一天中收获更多。”

"Taking a brief nap can feel restorative, reduce stress, and improve focus. Early afternoon is a good time to nap, as this aligns with a circadian dip in energy," Blattner continues. "However, napping too late into the afternoon or evening may impact nighttime sleep quality and make it harder to fall asleep."

“小睡一会儿可以让人感觉恢复活力，减轻压力，提高注意力。下午早些时候是午睡的好时机，因为这与昼夜节律的能量下降相一致，”布拉特纳继续说道。“然而，午睡到下午或晚上太晚可能会影响夜间睡眠质量，使入睡变得更加困难。”

1）表示“排整齐；校准；（尤指）使成一条直线”，英文解释为“to arrange sth in the correct position, or to be in the correct position, in relation to sth else, especially in a straight line”举个🌰：

Make sure the shelf is aligned with the top of the cupboard.

务必使搁架与橱柜顶端对齐。 

2）表示“使一致”，英文解释为“to change sth slightly so that it is in the correct relationship to sth else”举个🌰：

Prices have been aligned with those in world markets.

价格已调整到与世界市场一致。

circadian /sɜːˈkeɪ.di.ən/ 表示“（动植物的）昼夜的，约一日的，约24小时的（节律，周期）”，英文解释为“used to describe the processes in animals and plants that happen naturally during a 24-hour period”举个🌰：

Our circadian clock makes it difficult to sleep during the day.

昼夜生理时钟让我们很难在白天睡觉。

作名词，表示“（通常指暂时的）减少，下降，衰退”，英文解释为“a decrease in the amount or success of sth, usually for only a short period”，如：a sharp dip in profits 利润急剧下降。

- ◆ -

注：中文文本为妙佑医疗官方译文和机器翻译，仅供参考

无注释原文：

Napping: Do's and don'ts for healthy adults

From: Mayo Clinic

Unsure whether napping is good for you? Understand the pros and cons and the best way to take a nap.

If you're sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.

◐ What are the benefits of napping?

Napping offers various benefits for healthy adults, including:

· Relaxation

· Reduced fatigue

· Increased alertness

· Improved mood

· Improved performance, including quicker reaction time and better memory

◐ What are the drawbacks to napping?

Napping isn't for everyone. Some people simply can't sleep during the day or have trouble sleeping in places other than their own beds.

Napping can also have negative effects, such as:

· Sleep inertia. You might feel groggy and disoriented after waking up from a nap.

· Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.

◐ What's the best way to take a nap?

To get the most out of a nap, follow these tips:

· Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps.

· Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.

· Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

After napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response.

New Research Shows People Who Nap Frequently May Be More at Risk for High Blood Pressure

From: PEOPLE

People who frequently take naps during the day may be more at risk for high blood pressure and strokes, according to new research.

A new study published Monday in an American Heart Association journal Hypertension, examined 360,000 participants who provided blood, urine and saliva samples, as well as detailed information about their lifestyles. Participants also self-reported whether they nap "never/rarely," "sometimes" or "usually." 

Researchers found that adults who napped often were 12% more likely to develop high blood pressure and 24% more likely to have a stroke. But that doesn't mean the napping causes these health issues — instead, napping may be due to unhealthy behaviors. The researchers found that a high percentage of frequent nappers reported cigarette smoking, daily drinking, insomnia and other factors that could contribute to health-related issues.

Dr. Margaret Blattner, clinical instructor, department of neurology at Beth Israel Deaconess Medical Center, tells PEOPLE that habitual daytime naps can indicate problems with the quality of nighttime sleep or even overall health.

"Frequent or prolonged daytime naps can disrupt healthy nighttime sleep. Napping during the day may make it harder to fall asleep at night or cause nighttime sleep to become fragmented," Blattner tells PEOPLE. "Missing out on nighttime sleep — either because busy schedules don't allow sufficient sleep opportunity, or because of a problem with the quality of sleep itself — can cause severe daytime sleepiness." 

Quality sleep is healthy and restorative for the body, Blattner says, so a change in sleep habits, either needing more sleep at night or naps during the day, might signal an underlying health problem.  

"Often, prolonged naps are less restorative than more brief daytime naps, people often wake up unrefreshed or "groggy" after a long nap," she adds. "Additionally, long daytime naps take away time from other healthy things that people enjoy during the day: spending time with family, enjoying hobbies, and exercise."

When napping during the day becomes unpredictable, uncontrollable, or prevents an individual from accomplishing what they need or want to do, it could indicate a possible sleep disorder. Blattner suggests talking to a doctor if you're falling asleep unintentionally during the day, especially in settings like school, work, or while driving.

But Blattner assures that taking naps can also be beneficial.

"Napping is not always a cause for concern. Taking a nap can be refreshing and enjoyable," she says. "The key is, are you missing out on things that you enjoy because you are too sleepy to stay awake — that can indicate a problem — or does the nap help you get more out of your day."

"Taking a brief nap can feel restorative, reduce stress, and improve focus.  Early afternoon is a good time to nap, as this aligns with a circadian dip in energy," Blattner continues. "However, napping too late into the afternoon or evening may impact nighttime sleep quality and make it harder to fall asleep."

- 今日盘点 -

do's and don'ts

the pros and cons

nap

deprived

backfire

alertness

inertia

groggy

disoriented

insomnia

interfere

resume

stroke

hypertension

urine

saliva

neurology

habitual

prolonged

fragmented

restorative

underlying

assure

align

circadian

dip

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