如果你跟我是相似的人，那你一定也喜歡好好的睡午覺。睡午覺就像是幫腦袋重新開機。但你知道睡午覺對健康有很深遠的影響嗎？睡短時間的午覺對快速充電非常有效，睡長時間的午覺也有其他的好處喔。
If you’re anything like me, you love a good nap. It’s almost like rebooting your brain. But did you know that napping has some pretty far-reaching effects on your health? Shorter naps give you the ‘best bang for your buck’ according to experts, but longer naps have their benefits too.
10-20分鐘的午睡可以提振你的精神。工作中間睡個這樣長度的午覺剛剛好。但如果是要增加記憶力，那就要睡一個小時的午覺。慢波睡眠可以幫助你記住地點、人臉這些事情，但你起床後可能會覺得仍然昏沈沈的。睡90分鐘的午覺就包含了完整的睡眠循環，也因此可以增強你的創造力及長期記憶（程序記憶）。
A 10-20 minute nap can boost your alertness. Perfect for a midday break at work. But for improved memory, an hour long nap may do you good. Slow wave sleep helps with remembering places and faces, but you might feel a little groggy when you wake up. A 90 minute nap involves a full cycle of sleep, which can help with creativity and procedural memory.
也因此，你可以在午睡時坐得比較正一些，以免陷入深沉睡面。而如果你在午睡期間有做夢的話，那就代表你晚上沒有睡好。記得一定要睡到8小時才能保有健康的身體。
As it turns out, sitting slightly upright during a nap will help you avoid deep sleep. If you start having dreams while napping, it may mean you aren’t getting enough sleep at night. Be sure to give yourself the eight hours your body needs to be healthy!
加州大學河濱分校的心理學助理教授Sara Mednick說到最有效的午睡取決於你想要達到什麼樣的效果。快速恢復精神的話睡10-20分鐘；認知上的記憶力增強則要60分鐘的睡眠，問題是起來時可能會仍感覺昏沈沈的。90分鐘的午覺包含了完整睡眠循環也因此最能增強創造力，情感及程序記憶等。
Sara Mednick, an assistant psychology professor at the University of California, Riverside, said the most useful nap depends on what the napper needs.For a quick boost, she recommends a 10-to-20-minute nap.
- For cognitive memory improvement, however, a 60-minute nap may be better, Dr. Mednick said. The downside: some grogginess upon waking.Finally, a 90-minute nap will most likely turn into a full cycle of sleep, which aids creativity, emotional and procedural memory.
- ＪＬ碎念：
- 家有新生兒的我，如今不管是幾分鐘的睡眠，都非常珍惜呀...
- 90分鐘的午睡 聽起來真美好 但大概有三四年左右不會出現在我人生裡吧 Ｔ＿Ｔ 哈哈哈
- 原文在這裡：http://higherperspective.com/2013/09/how-long-to-nap.html
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