Hi, this is Your Health, Quickly, a Scientific American podcast series!

大家好，欢迎来到《科学美国人》播客系列节目《健康快讯》!

We bring you the latest vital health news: discoveries that affect your body and your mind.

我们将为大家带来最新健康要闻：影响人们身心健康的发现!v9eyz-Mrp。

And we break down the medical research to help you stay healthy.

我们将分析医学研究，帮助大家保持健康]oMx+r8O;h。

I’m Tanya Lewis. I’m Josh Fischman. We’re Scientific American’s senior health editors.

我是谭雅·刘易斯y@3dskhym.#v。我是乔希·费什曼h^9%cy^5WxB。我们是《科学美国人》的高级健康编辑ZJjW~FbJIp]@Gp5G。

Today’s show is about power naps.

今天的节目要讲的是有效打盹(浅度睡眠)AUrl#bxh|C-。

Turns out a short daytime snooze can sharpen your mind—if you do it for the right amount of time.

研究证明，如果时间长短合适的话，白天打一会儿盹可以让你的思维更敏捷+K0D%&jq,@(nUQ。

Did you know that in the U.S. it is against the rules to nap in a federal government building?

你知道在美国联邦政府大楼里打盹是违反规定的吗?

No, I didn’t! There are actually rules about that?

我不知道! 居然有这样的规定吗?

Yeah. In 2019 the federal agency in charge of buildings said there would be no sleeping on the premises.

是的1Vq0c2Ax^M^3Jn;-hH。2019年，掌管政府大楼的联邦机构表示，禁止在办公场所睡觉Ur[-R(WGcx。

Wow, that’s harsh. Then again, I think most people, at least most adults, look down on naps somewhat. Naps are things that babies do.

哇，太严苛了|x(nG2p;yaK。而且，我认为大多数人，至少大多数成年人，都有点看不起打盹d0Ha5ZS8A.,u。打盹是婴儿的行为*8d.Eq|]fkygJwPU|。

But what if I told you that short daytime naps for adults can sharpen the mind, help you solve problems and make you more productive? They improve your mood, too.

但是，如果我告诉你，成年人白天打一会儿盹可以让思维变得敏捷，有助于解决问题，变得更有效率，你会怎么想? 而且小睡也能改善心情*7x,acQiNQg;n55B4I@。

That makes sense—power naps are definitely a thing. But it still seems kind of taboo at work, at least in the U.S.

这是有道理的——有效打盹绝对很普遍A;k(e%l%Eh。但在工作中打盹似乎仍然是一种禁忌，至少在美国是这样rn8qyk|Q*M*%[])s=。

Does it really boost your brain, though? You’re not just saying that because you like naps, right?

打盹真的能增强大脑吗? 你这么说不是因为你喜欢打盹吧?

I would like a quick snooze sometimes. But actually I’m saying that because scientists are learning these are real effects.

有时我确实想打一会儿盹a=(9gXn1,8Eg!&。但实际上，我这么说是因为科学家们正在研究这些真实的效果(c_90I|Wv~MmP-h。

And you and I have a colleague who looked into this.

我们有一个同事对此进行过调查6d_dtQAtPI。

That’s right—Lydia Denworth, Scientific American’s Science of Health columnist.

没错，她就是莉迪亚·登沃斯，她是《科学美国人》健康科学专栏的作家^pUqe&im|~iSb.kyPfQ。

Yep, Lydia. Her upcoming column is about naps. She got interested in this because she finds quick daytime naps really helpful.

是的, 莉迪亚l#Mycj)G)yuVX52]]。她即将推出的专栏是关于打盹的e*.xFbx~J3|f。她对打盹颇有兴趣，因为她发现白天打会儿盹真的很有帮助h,oQbIGSx-39S80K.。

And I asked her about that.

我问了她这样的问题Z&scsDJ04M7io。

Hi Lydia, thanks for waking up and joining us.

嗨，莉迪亚，谢谢你睡醒后参加我们的节目hN-tbB2Iw5R5c。

I'm glad to be here, Josh.

很高兴能参加节目，乔什Pb0u,BGr=7A,SGh;%z。

Now you've told me that you take a nap, right?

你跟我说过你会打盹，对吧?

I do, just about every day.

是的，几乎每天都会Z#Vg%kM)]Q2Smd!Q。

And you're not ashamed!

你不觉得羞耻!

Not anymore. I'm opening up about my nap habit.

再也不羞耻了jcCej_d]zu(。我要坦白我的打盹习惯%y.Nafyv@nny。

Why aren’t you ashamed anymore?

为什么你不再感到羞耻了?

Well, because the science shows that my napping is virtuous. There is real power to napping.

因为科学证明打盹是有益的=UCXrN;D7bW,p。而且打盹真正有效yUDSE_R83*FyP#V5。

And though it does depend how long you do it and when you do it and a bunch of things, my napping turns out to fit right in the sweet spot.

虽然这确实取决于你睡了多长时间，什么时候睡，以及其他多个因素，但最终发现我的打盹正好与最佳时间相符RZLv7fsKlEn。

And so now I feel quite pleased that I have the ability to nap and that it refreshes me in the way that I always felt that it did.

现在我很高兴我有打盹的能力，这会让我恢复精神，就像我一直觉得和体验的那样#]SDur;m.6p*。