鑽石舞台

今天，#建議午睡不要超過半小時#的話題引發網友熱議。據央視網，醫生建議午睡不要超過半小時，午睡時間過長會導致晚間睡眠困難。

剛好，中南大學湘雅醫院研究人員近期發表在國際權威期刊《Hypertension》上一項研究成果發現，經常午睡或增加高血壓、中風等疾病發生幾率。我們也一起來看看吧。

含注釋全文：

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

小睡：健康成年人的注意事項

From: Mayo Clinic

來自妙佑醫療

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

不確定小睡對您是否有好處？了解小睡的利弊，以及最佳的小睡方式。

dos and don'ts 等於 do's and don'ts，字面意思就是該做與不該做的事，表示「規定，規則；規矩」，英文解釋為「rules about actions and activities that people should or should not perform or take part in」舉個🌰：

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

老師花了十分鐘解釋課堂紀律。

the pros and cons 表示「（尤指正在考慮做的事情的）優缺點」，英文解釋為「the advantages and disadvantages of something, especially something that you are considering doing」舉個🌰：

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

我們正在權衡搬進大房子裡住的利弊。

可以作動詞，也可以作名詞，表示「（尤指日間的）打盹，小睡」，英文解釋為「a short sleep, especially during the day」舉個🌰：

Grandpa usually takes/has a nap after lunch.

爺爺通常在午飯後小睡片刻。

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鬆一下，您可能會考慮小睡。不過，在一天中錯誤的時間小睡或小睡時間過長可能會適得其反。了解如何充分利用小睡。

表示「短缺的，匱乏的；貧寒的」，英文解釋為「not having the things that are necessary for a pleasant life, such as enough money, food, or good living conditions」舉個🌰：

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

她度過了貧困的童年/她家境貧寒。

◐ What are the benefits of napping? 午睡有什麼益處？

Napping offers various benefits for healthy adults, including:

午睡對健康的成年人有各種益處，包括：

· Relaxation 放鬆

· Reduced fatigue 減少疲勞

· Increased alertness 提高敏銳

· Improved mood 改善情緒

· Improved performance, including quicker reaction time and better memory 提高表現，包括更快的反應時間和更好的記憶力

1）表示「（引擎）發生回火」，英文解釋為「(of an engine) to make a loud noise as a result of fuel burning too early」舉個🌰：

I was woken by the sound of a truck backfiring.

卡車引擎的回火聲把我驚醒了。

2）表示「事與願違，（計劃或行動）發生意外，產生事與願違的結果」，英文解釋為「if a plan or action backfires, it has the opposite effect to the one you intended」，舉個🌰：

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

公司的新政策事與願違，有好幾名員工威脅說要辭職。

🎬電影《被拒人生》（Freeheld）中的台詞提到：Listen to me, listen to me, this is a circus, it's gonna backfire. 聽我說，這有些兒戲了，會適得其反的。

表示「警戒；機敏；警覺」，英文解釋為「the state of being ready to see, understand, and act in a particular situation」

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

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.

並非適合所有人。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:

午睡也可能會引發負面影響，如：

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

· 睡後遲鈍。午睡醒來後可能昏昏欲睡，不辨方向。

inertia /ɪˈnɜː.ʃə/ 表示「缺乏活力，惰性」，英文解釋為「lack of activity or interest, or unwillingness to make an effort to do anything」舉個🌰：

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

我好像無法擺脫這種無力的感覺。

groggy /ˈɡrɒɡ.i/ 表示「（通常因疲憊或生病而）頭腦昏沉的，眩暈無力的，行走不穩的」，英文解釋為「weak and unable to think clearly or walk correctly, usually because of tiredness or illness」舉個🌰：

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

手術後幾天我都覺得有點頭昏乏力。

disoriented /dɪˈsɔː.ri.ən.tɪd/ 表示「迷路的，迷失的」，英文解釋為「confused and not knowing where to go or what to do」舉個🌰：

Whales become disoriented in shallow water.

鯨在淺水中會迷失方向。

· 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.

· 夜間睡眠障礙。對多數人而言，午睡一般不會影響夜間睡眠的質量。但如果夜間失眠或睡眠質量差，午睡可能會加重這些問題。長時間或頻繁午睡可能影響夜間睡眠。

insomnia /ɪnˈsɒmnɪə/ 表示「失眠（症）」，英文解釋為「the condition of being unable to sleep, over a period of time」舉個🌰：

He suffered from insomnia caused by stress at work.

他因為工作壓力失眠了好幾個月。

表示「妨礙，干擾」，英文解釋為「to prevent something from working effectively or from developing successfully」舉個🌰：

Even a low level of noise interferes with my concentration.

甚至很低的噪聲也會分散我的注意力。

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

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

要想最大限度享受小睡帶來的好處，請遵循以下建議：

· 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.

· 小睡時間要短。爭取只睡 10 到 20 分鐘。小睡時間越長，醒來後越容易感到昏沉。然而，年輕人小睡時間可以長一些。

· 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.

· 午後小睡。下午 3 點後睡覺會影響夜間睡眠。一些個人因素，如您對睡眠的需求、睡眠時間、年齡和用藥情況等，也會影響您一天中小睡的最佳時間。

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

· 創造一個舒適的環境。選擇安靜、黑暗、室溫舒適、干擾少的地方小睡。

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

小睡後，在重新開始活動之前，給自己一定醒來的時間，尤其是去做需要快速或敏銳反應的活動前。

1）表示「（中斷後）繼續，重新開始」，英文解釋為「If an activity resumes, or if you resume it, it starts again after a pause.」舉個🌰：

Normal services will be resumed in the spring.

春天將恢復正常服務。

2）表示「恢復；重新回到，重返（某地或某位置）」，英文解釋為「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 重返工作崗位 舉個🌰：

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

請大家回到自己的座位上去，兩分鐘後演出繼續。

📍《經濟學人》（The Economist）一篇講述疫情之下學生上課問題的文章中提到複課就用的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. 丹麥除了讓面臨畢業考試的中學畢業班複課外，還開始逐步重開幼兒園和小學。

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.

根據新的研究，白天經常小睡的人可能更容易患高血壓和中風。

表示「中風」，英文解釋為「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，發表在美國心臟協會（American Heart Association）期刊《高血壓》（Hypertension）上的一項新研究對36萬名提供血液、尿液和唾液樣本的參與者以及有關他們生活方式的詳細信息進行了分析。參與者還自我報告了他們是「從不/很少」、「有時」還是「經常」小睡。

表示「高血壓」，英文解釋為「a medical condition in which your blood pressure is extremely high.」

urine /ˈjʊərɪn/作為名詞表示「尿」，英文解釋：Urine is the liquid that you get rid of from your body when you go to the toilet. 舉個🌰：

The doctor took a urine sample and a blood sample.

醫生取了尿樣和血樣。

saliva /səˈlaɪvə/ 表示「唾液」，英文解釋為「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.

研究人員發現，經常小睡的成年人患高血壓的可能性要高12%，患中風的可能性要高24%。但這並不意味着小睡會導致這些健康問題——相反，小睡可能是由於不健康的行為。研究人員發現，經常小睡的人中有很高比例的人報告了存在吸煙、每天喝酒、失眠等其他可能導致健康相關問題的因素。

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.

貝斯以色列女執事醫療中心（Beth Israel Deaconess Medical Center）神經科臨床講師瑪格麗特·布拉特納博士（Dr. Margaret Blattner）告訴《PEOPLE》雜誌，習慣性的午睡可能表明夜間睡眠質量甚至整體健康存在問題。

neurology /njʊəˈrɒl.ə.dʒi/ 表示「神經學；神經病學」，英文解釋為「the study of the structure and diseases of the brain and all the nerves in the body」

表示「通常的；習慣性的」，英文解釋為「usual or repeated」如：a habitual thief 慣偷，habitual drug use 吸毒成癮。

"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."

「頻繁或長時間的午睡會破壞健康的夜間睡眠。白天小睡可能會使晚上更難入睡，或者導致夜間睡眠變得碎片化，」布拉特納告訴《PEOPLE》雜誌，「錯過夜間睡眠——要麼是因為繁忙的日程安排不允許有足夠的睡眠機會，要麼是因為睡眠質量本身的問題——會導致嚴重的白天嗜睡。」

表示「延續很久的，長期的」，英文解釋為「continuing for a long time」舉個🌰：

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

據了解，長期服用此藥會產生對人體有害的副作用。

表示「支離破碎的，分裂的」，英文解釋為「consisting of several separate parts」如：the increasingly fragmented society 日益分崩離析的社會。

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.

布拉特納說，高質量的睡眠對身體是健康且有助於復元的，因此睡眠習慣的改變，無論是晚上需要更多的睡眠還是白天小睡，都可能預示着潛在的健康問題。

表示「有恢復作用的事物；使恢復精力的事物；促進健康恢復的事物」，英文解釋為「something that makes you feel better or more energetic if you are feeling tired or ill」舉個🌰：

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

在辦公室辛苦工作了一天後，泡個熱水澡真是舒爽提神。

1）表示「暗含的；深層的；潛在的」，英文解釋為「real but not immediately obvious」舉個🌰：

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

這些看似偶然的行為，其暗含的意義可能是什麼呢？

2）表示「以…為基礎的」，英文解釋為「used to describe something on which something else is based」舉個🌰：

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

這一投資項目的價格已經跌至低於標的資產價值。

"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，長時間的午睡不如短時間的午睡更能恢復健康，人們通常在長時間小睡後醒來時精神不振或『昏昏沉沉』，」她補充道。「此外，長時間的午睡占用了人們在白天享受的其他健康事物的時間：與家人共度時光、培養愛好和鍛煉。」

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.

當白天的小睡變得不可預測、無法控制或阻止一個人完成他們需要或想做的事情時，這表明你可能患有睡眠障礙。布拉特納建議，如果你白天無意中睡着了，尤其是在學校、工作或開車的時候，應向醫生諮詢。

But Blattner assures that taking naps can also be beneficial.

但是布拉特納保證，小睡也是有益的。

表示「（尤指為消除其憂慮而）確定地對…說，向…保證，使確信；讓…放心」，英文解釋為「to tell someone confidently that something is true, especially so that they do not worry」舉個🌰：

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

她向他保證說他的車第二天就能修好。

"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."

「小睡並不一定都要令人擔憂。小睡會讓人精神振奮、心情愉快，」她說，「關鍵是，你是否因為太困無法保持清醒而錯過了你喜歡的事情——這可能需要引起注意——或者小睡是否有助於你從一天中收穫更多。」

"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."

「小睡一會兒可以讓人感覺恢復活力，減輕壓力，提高注意力。下午早些時候是午睡的好時機，因為這與晝夜節律的能量下降相一致，」布拉特納繼續說道。「然而，午睡到下午或晚上太晚可能會影響夜間睡眠質量，使入睡變得更加困難。」

1）表示「排整齊；校準；（尤指）使成一條直線」，英文解釋為「to arrange sth in the correct position, or to be in the correct position, in relation to sth else, especially in a straight line」舉個🌰：

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

務必使擱架與櫥櫃頂端對齊。

2）表示「使一致」，英文解釋為「to change sth slightly so that it is in the correct relationship to sth else」舉個🌰：

Prices have been aligned with those in world markets.

價格已調整到與世界市場一致。

circadian /sɜːˈkeɪ.di.ən/ 表示「（動植物的）晝夜的，約一日的，約24小時的（節律，周期）」，英文解釋為「used to describe the processes in animals and plants that happen naturally during a 24-hour period」舉個🌰：

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

晝夜生理時鐘讓我們很難在白天睡覺。

作名詞，表示「（通常指暫時的）減少，下降，衰退」，英文解釋為「a decrease in the amount or success of sth, usually for only a short period」，如：a sharp dip in profits 利潤急劇下降。

- ◆ -

註：中文文本為妙佑醫療官方譯文和機器翻譯，僅供參考

無注釋原文：

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."

- 今日盤點 -

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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