If a 20-minute nap, a cup of joe, and more shuteye at night were in a cage match, who would win for reducing that classic afternoon "dip"? The answer is: （in order of effectiveness）

    二十分鍾的小睡，一杯咖啡
，晚上多睡一會
，這三樣哪種能更有效地減輕下午的瞌睡？答案如下（根據有效度排序）:

    1. Nap 小睡

    2. Caffeine 咖啡

    3. Then more nighttime sleep 晚上多睡會兒

    A new study just released proves the power of a nap over a jolt of caffeine and even more sleep at night. It's actually the first such study to look at all three methods for combating the afternoon lull that's commonly experienced-and which is a very normal physiological response to the body cycling through its natural rhythms during the day.

    一yi項xiang新xin研yan究jiu剛gang剛gang證zheng明ming小xiao睡shui的de威wei力li強qiang過guo一yi罐guan咖ka啡fei甚shen至zhi是shi晚wan上shang多duo睡shui一yi會hui兒er。這zhe實shi際ji上shang是shi第di一yi次ci讓rang三san種zhong對dui抗kang下xia午wu犯fan困kun的de方fang法fa同tong台tai競jing技ji。事shi實shi上shang，下xia午wu犯fan困kun是shi一yi天tian之zhi中zhong人ren體ti生sheng理li節jie律lv導dao致zhi的de非fei常chang正zheng常chang的de生sheng理li反fan應ying。

    Just because you feel sleepy at some point in the afternoon doesn't actually mean you're sleep deprived. About eight hours after you wake up, the body's temperature dips a little, triggering that oh-so-annoying drowsiness after lunch and smack dab in the middle of your attempts to focus and get more done in the late afternoon.

    其qi實shi下xia午wu犯fan困kun並bing不bu是shi意yi味wei著zhe你ni缺que覺jiao。大da概gai在zai醒xing後hou八ba小xiao時shi
，身shen體ti的de體ti溫wen會hui出chu現xian小xiao幅fu回hui落luo，這zhe會hui導dao致zhi午wu餐can之zhi後hou昏hun昏hun沉chen沉chen的de瞌ke睡shui，並bing且qie恰qia好hao這zhe時shi你ni還hai想xiang多duo做zuo點dian事shi情qing
，就jiu更geng難nan集ji中zhong注zhu意yi力li了le。

    Why am I not surprised the nap wins out? For many reasons:

    為什麼我對小睡排第一一點都不奇怪？這有下麵幾個原因：

    Naps refresh you at a cellular level that-sorry, Soda-caffeine just can't do.

    小睡會在細胞層麵讓你清醒
，這些是一杯可樂或者咖啡無法完成的。

    It's easier to over-sleep than you think. Biologically, the body doesn't necessarily need that extra sleep if you force yourself to sleep more at night. （And getting sufficient sleep doesn't mean your body won't go through the dip regardless; it's a natural, physiological phenomenon tied more to your circadian rhythm than to your previous night's sleep and potential sleep debt.）

    你比你想象的更容易睡多。從生理上來說，即便你強迫自己在晚上睡得更多，但其實身體並不需要這些額外的睡眠。（而且，睡眠充足並不意味著你的身體就不會有回落的過程。這是一種天生的、生理的現象，主要受到生理節律而非前一晚睡得多少或者有沒有缺覺的影響）.

    I've long been an advocate for napping. The best kind? A 20-minute snooze within a 30 minute time period （10 extra minutes to get comfortable and into sleep mode）. Or try the Nap-a-latteTM, which is the dynamic duo.

    我一直主張睡個小覺。哪種方式最好？在30分鍾裏睡上20分鍾（另外十分鍾是為了放鬆和進入睡眠狀態）.或者你可以兩種方式並用，喝杯拿鐵與小睡片刻相結合。

    But here's a big caveat: most people would probably choose caffeine over a nap, and ditch the nap entirely. Downing caffeine can be easier, quicker, and socially more acceptable in many ways. Finding a place to nap in the middle of the workday can be a challenge. And studies have also shown that when deciding between a nap and an "attractive wakeful activity," they choose the activity.

    不過我要給你一條最重要的提醒：很多人會選擇咖啡因而不是小睡
，他們完全不會打盹。喝杯咖啡可能更容易

、更快


、而且在很多方麵更容易讓社會接受。工作的時候找個地方小睡一下可能是個難題。研究還表明當決定是要小睡還是進行"吸引人的提神活動"的時候，人們會選擇活動一下。

    Let's face it, coffeehouses have multiple buzzes going on. People. Internet. Connectivity. Social interaction. Exchanges of ideas. And tasty treats beyond the joes and javas. Naps tend to be solitary and, dare I say, not as sexy.

    讓我們來麵對這個現實：咖啡館總是多彩多樣，熱鬧非凡：人、互聯網
、聯係、社會交往、交換各種想法，還有除了咖啡之外的可口美食。而小睡一般更安靜，而且鬥膽說一句，不夠性感。

    But for what it's worth, hail to the nap.

    但是不管怎麼樣
，還是睡個小覺吧。