{"id":2651,"date":"2014-12-12T14:31:37","date_gmt":"2014-12-12T06:31:37","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2014\/12\/12\/how-long-to-nap-for-the-biggest-brain-benefits\/"},"modified":"2021-06-16T09:16:53","modified_gmt":"2021-06-16T01:16:53","slug":"how-long-to-nap-for-the-biggest-brain-benefits","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2014\/12\/12\/how-long-to-nap-for-the-biggest-brain-benefits\/","title":{"rendered":"\u5348\u89ba\u7e3d\u662f\u8d8a\u7761\u8d8a\u7d2f\uff1f\u5c08\u5bb6\u8981\u544a\u8a34\u4f60\uff1a\u5c0f\u7761\u591a\u4e45\u624d\u80fd\u6bd4\u883b\u725b\u6709\u7528"},"content":{"rendered":"<div id=\"attachment_98449\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-98449\" class=\"wp-image-98449 size-full\" src=\"http:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2016\/05\/cat-tired-nap.jpg\" alt=\"\" width=\"600\" height=\"397\" \/><p id=\"caption-attachment-98449\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1aVisualHunt<\/p><\/div>\n<p>\u5348\u7761\u5176\u5be6\u662f\u4e00\u500b\u5f88\u597d\u7684\u4f11\u606f\u65b9\u5f0f\uff0c\u80fd\u77ed\u66ab\u5e6b\u52a9\u5927\u8166\u653e\u9b06\u4e14\u6d3b\u7d61\u601d\u8def\uff0c\u4f46\u4f60\u662f\u5426\u6703\u5076\u7136\u767c\u73fe\u96d6\u7136\u7d93\u904e\u77ed\u66ab\u4f11\u606f\u5f8c\uff0c\u9192\u4f86\u7684\u7cbe\u795e\u537b\u662f\u6bd4\u539f\u4f86\u4f11\u606f\u524d\u7684\u72c0\u6cc1\u66f4\u52a0\u75b2\u5026\u751a\u81f3\u66f4\u7cbe\u795e\u4e0d\u6fdf\uff1f<\/p>\n<p>\u9019\u662f\u600e\u9ebc\u56de\u4e8b\u5462\uff1f<\/p>\n<p>\u6839\u64da Dr. Michael Breus \u6558\u8ff0\uff0c\u300c\u5982\u679c\u4f60\u7761\u7720\u8d85\u904e\u4e09\u5341\u5206\u9418\u5f8c\uff0c\u4f60\u5c07\u9032\u5165\u6df1\u5c64\u7761\u7720\u3002\u7136\u800c\u56e0\u70ba\u9032\u5165\u6df1\u5c64\u7761\u7720\u5f8c\uff0c\u5c07\u5f88\u96e3\u5728\u77ed\u66ab\u6642\u9593\u5167\u62bd\u96e2\uff0c\u9020\u6210\u9192\u4f86\u5f8c\uff0c\u6703\u6bd4\u539f\u4f86\u7761\u7720\u524d\u66f4\u7d2f\u8207\u75b2\u5026\u3002\u300d<\/p>\n<ul>\n<li><span style=\"color: #800000;\"><strong>\u4ec0\u9ebc\u624d\u662f\u6700\u6709\u6548\u7684\u5348\u7761\u65b9\u5f0f\u5462\uff1f<\/strong><\/span><\/li>\n<\/ul>\n<p>\u300c\u77ed\u66ab\u7684\u7761\u7720\u300d\u662f\u4f60\u7684\u6700\u4f73\u9078\u64c7\uff0c\u901a\u5e38\u77ed\u66ab\u7761\u7720\u53ef\u4ee5\u91cd\u555f\u6216\u662f\u4fc3\u9032\u5927\u8166\u7684\u904b\u4f5c\u72c0\u6cc1\uff0c\u5c31\u50cf\u662f\u96fb\u8166\u8655\u7406\u901f\u5ea6\u7a81\u7136\u8b8a\u6162\u4e86\uff0c\u53ef\u662f\u7576\u4f60\u91cd\u65b0\u555f\u52d5\u96fb\u8166\u5f8c\uff0c\u5c31\u6703\u767c\u73fe\u96fb\u8166\u901f\u5ea6\u56de\u5fa9\u5230\u4e4b\u524d\u7684\u6c34\u5e73\uff0c\u540c\u6a23\u9053\u7406\uff0c\u4f60\u7684\u5927\u8166\u4e5f\u9700\u8981\u4f11\u606f\u4e26\u91cd\u65b0\u958b\u6a5f\uff0c\u7d93\u7531\u77ed\u66ab\u7684\u4f11\u606f\u5f8c\uff0c\u4f60\u6703\u767c\u73fe\u5927\u8166\u6703\u9748\u6d3b\u8a31\u591a\u3002<\/p>\n<p><span style=\"color: #008000;\">\u7761\u7720\u5c08\u5bb6\u5efa\u8b70\uff0c\u7d93\u753120\u5206\u9418\u81f330\u5206\u9418\u6709\u54c1\u8cea\u7684\u7761\u7720\uff0c\u5c07\u6709\u6548\u7387\u5730\u6539\u8b8a\u4f60\u7684\u751f\u7406\u72c0\u614b\u53ca\u5927\u8166\u601d\u7dd2\uff0c\u5c24\u5176\u9069\u7528\u65bc\u6c92\u6709\u592a\u591a\u6642\u9593\u53ef\u4ee5\u4f11\u606f\u7684\u60c5\u6cc1\u4e0a\u3002<\/span><\/p>\n<p>\u4e0d\u50c5\u5982\u6b64\uff0c\u6b64\u7a2e\u65b9\u6cd5\u9084\u80fd\u9069\u7528\u65bc\u4efb\u4f55\u6642\u9593\u9ede\uff0c\u4e0d\u50c5\u9069\u7528\u65bc\u5348\u7761\u6642\u9593\uff0c\u800c\u662f\u5728\u4efb\u4f55\u6642\u523b\u9ede\u4e0a\u3002\u53ea\u8981\u662f\u9700\u8981\u6709\u6548\u7387\u7684\u5927\u8166\u53ca\u6e05\u6670\u7684\u601d\u8003\u80fd\u529b\u6642\uff0c\u90fd\u53ef\u4ee5\u5f97\u5230\u6700\u4f73\u7684\u72c0\u6cc1\u8abf\u6574\u3002<\/p>\n<p>\u5c08\u5bb6\u6e2c\u8a66\u51fa\u600e\u9ebc\u6a23\u7684\u7761\u7720\u65b9\u5f0f\uff0c\u53ef\u4ee5\u8b93\u5927\u8166\u9054\u6210\u6700\u5927\u7684\u6548\u76ca\uff0c\u4ed6\u5011\u767c\u73fe\u5728 20 \u5206\u9418\u4e2d\u7684\u7761\u7720\u6642\u9593\u5167\uff0c\u5373\u53ef\u9054\u5230\u5b8c\u6574\u7684\u975e\u5feb\u901f\u52d5\u773c\u671f\u968e\u6bb5\uff08non-rapid eye movement ; NREM\uff09\uff0c\u800c\u5728\u9019\u7a2e\u65b9\u5f0f\u4e0b\u9032\u884c\u53cd\u8986\u6e2c\u8a66\u767c\u73fe\uff0c\u53ef\u63d0\u5347\u81ea\u5df1\u7684\u5c08\u6ce8\u529b\u8207\u5927\u8166\u6e05\u6670\u80fd\u529b\uff0c\u4e26\u4e14\u9019\u6a23\u7684\u601d\u8def\u53ef\u4ee5\u6301\u7e8c\u9054\u5230\u4e09\u81f3\u56db\u500b\u5c0f\u6642\u4e4b\u4e45\u3002<\/p>\n<p>\u6839\u64da Dr. Mednick \u7684\u89e3\u91cb\uff0c\u8d85\u904e 60 \u5206\u9418\u7684\u7761\u7720\uff0c\u6709\u52a9\u65bc\u8a18\u61b6\u529b\uff0c\u8a18\u4eba\u81c9\u3001\u540d\u5b57\uff0c\u4f46\u58de\u8655\u5c31\u662f\uff0c\u9192\u4f86\u6642\u6703\u6709\u9ede\u660f\u660f\u6c88\u6c88\u7684\uff0c\u800c Mednick \u4e5f\u63d0\u5230\uff0c\u5982\u679c\u8d85\u904e 90 \u5206\u9418\u7684\u7761\u7720\uff0c\u57fa\u672c\u4e0a\u662f\u542b\u62ec\u4e86\u6574\u500b\u7761\u7720\u9031\u671f\u7684\u5faa\u74b0\uff0c\u5728\u6b64\u968e\u6bb5\u66f4\u662f\u53ef\u4ee5\u63d0\u5347\u5927\u8166\u7d44\u7e54\u5b78\u7fd2\u3001\u7a0b\u5e8f\u8a18\u61b6\u8207\u5275\u9020\u529b\u7b49\uff0c\u4f8b\u5982\uff1a\u5c0f\u670b\u53cb\u5728\u767d\u5929\u5b78\u7fd2\u8173\u8e0f\u8eca\u7684\u540c\u6642\uff0c\u53ef\u7d93\u7531\u5348\u7761\u5f8c\u5927\u8166\u6703\u91cd\u65b0\u7d44\u7e54\u8207\u7a0b\u5e8f\u8a18\u61b6\uff0c\u9054\u5230\u6700\u5f8c\u5b78\u7fd2\u7684\u7e3d\u8907\u7fd2\u7684\u529f\u80fd\u3002<\/p>\n<p>\u7e3d\u8ad6\u800c\u8a00\uff1a<\/p>\n<p><a href=\"\/vidaorange\/wp-content\/uploads\/sites\/3\/2014\/12\/nap_biggest_brain_benefits1.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-839\" src=\"\/vidaorange\/wp-content\/uploads\/sites\/3\/2014\/12\/nap_biggest_brain_benefits1.jpg\" alt=\"nap_biggest_brain_benefits\" width=\"640\" height=\"360\" \/><\/a><\/p>\n<p>\u7814\u7a76\u986f\u793a\uff0c\u5927\u81f4\u4e0a\u7684\u77ed\u66ab\u4f11\u606f\u7761\u7720\u6642\u9593\u5927\u7d04\u9700\u70ba 5 \u81f3 10 \u5206\u9418\uff0c\u5982\u679c\u8207\u672a\u4f11\u606f\u7684\u5927\u8166\u6bd4\u8f03\u800c\u8a00\uff0c\u5728\u9019\u77ed\u77ed\u6642\u9593\u5167\u5373\u53ef\u77ac\u9593\u63d0\u5347\u4f60\u7684\u5927\u8166\u8a8d\u77e5\u8207\u5b78\u7fd2\u80fd\u529b\u3002\u5982\u679c\u4f60\u671f\u5f85\u7684\u662f\u77ed\u66ab\u4f11\u606f\uff0c\u9054\u5230\u5927\u8166\u5feb\u901f\u5145\u96fb\u7684\u6548\u679c\uff1a\u4f11\u606f 5 \u5206\u9418\u81f3 20 \u5206\u9418\u662f\u6700\u597d\u7684\u9078\u64c7\u3002<\/p>\n<p>\u53e6\u5916\u4f60\u7684\u9700\u6c42\u5982\u679c\u662f\u671f\u76fc\u9032\u5165\u6df1\u5c64\u7761\u7720\uff0c\u5927\u8166\u91cd\u65b0\u7d44\u7e54\u8207\u8a18\u61b6\uff1a\u90a3\u5c31\u4f11\u606f 60 \u81f3 90 \u5206\u9418\u5427\u3002<\/p>\n<p><span style=\"color: #008000;\">\u5c0f\u63d0\u9192\uff1a\u7576\u4f60\u5f9e\u77ed\u66ab\u7761\u7720\u6642\u9593\u9192\u4f86\u4e4b\u5f8c\uff0c\u8b93\u8eab\u9ad4\u6162\u6162\u7684\u5750\u8d77\u4f11\u606f\uff0c\u90a3\u5c07\u6703\u8b93\u4f60\u907f\u514d\u9032\u5165\u5230\u66f4\u6df1\u5c64\u7684\u7761\u7720\u9031\u671f\u3002\u800c\u5982\u679c\u4f60\u5728\u77ed\u66ab\u7761\u7720\u7576\u4e2d\u505a\u4e86\u4e00\u4e9b\u5922\uff0c\u90a3\u53ef\u80fd\u4ee3\u8868\u8457\u4f60\u5be6\u969b\u4e0a\u7f3a\u4e4f\u4e86\u771f\u6b63\u7684\u7761\u7720\u3002<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #ff6600;\">10 \u81f3 20 \u5206\u9418\u7684\u7761\u7720\u6642\u9593\uff1a<\/span><\/strong><\/li>\n<\/ul>\n<p>\u6709\u6548\u7387\u7684\u7761\u7720\u6642\u9593\uff0c\u901a\u5e38\u53ef\u4ee5\u4fc3\u9032\u5927\u8166\u7684\u5c08\u6ce8\u529b\u8207\u6d3b\u529b\u3002\u5c08\u5bb6\u8a8d\u70ba\u6b64\u968e\u6bb5\u7684\u6642\u9593\u9577\u77ed\uff0c\u5c07\u6703\u5f71\u97ff\u4f60\u771f\u6b63\u9032\u5165\u975e\u5feb\u901f\u52d5\u773c\u671f\u968e\u6bb5\uff08non-rapid eye movement ; NREM\uff09\u3002<\/p>\n<ul>\n<li><strong><span style=\"color: #ff6600;\">30 \u5206\u9418\u7761\u7720\u6642\u9593\uff1a<\/span><\/strong><\/li>\n<\/ul>\n<p>\u5728\u6b64\u968e\u6bb5\u4e2d\uff0c\u4e00\u4e9b\u7814\u7a76\u767c\u73fe\u5728\u6b64\u7761\u7720\u6642\u9593\u4e0b\uff0c\u6613\u7522\u751f\u7761\u7720\u7684\u60f0\u6027\uff0c\u5728\u6b64\u72c0\u6cc1\u4e0b\u9192\u4f86\u5927\u8166\u601d\u7dd2\u8207\u7d44\u7e54\u529b\u5c07\u6703\u7121\u6cd5\u96c6\u4e2d\u3002<\/p>\n<ul>\n<li><strong><span style=\"color: #ff6600;\">60 \u5206\u9418\u7684\u7761\u7720\u6642\u9593\uff1a<\/span><\/strong><\/li>\n<\/ul>\n<p>\u5728\u9019\u968e\u6bb5\u4e2d\uff0c\u5927\u8166\u601d\u7dd2\u5c07\u53ef\u9054\u5230\u6700\u4f73\u7684\u8a18\u61b6\u6027\uff0c\u4f8b\u5982\uff1a\u540d\u5b57\u3001\u59d3\u540d\u7b49\u3002\u7576\u4e2d\u5305\u542b\u4e86\u9032\u5165\u6162\u6ce2\u7761\u7720 \uff08 slow-wave sleep ; SWS \uff09\u8207\u6700\u6df1\u5c64\u7684\u4f11\u606f\u72c0\u614b\u3002<\/p>\n<ul>\n<li><strong><span style=\"color: #ff6600;\">90 \u5206\u9418\u7684\u7761\u7720\u6642\u9593\uff1a<\/span><\/strong><\/li>\n<\/ul>\n<p>\u5178\u578b\u7761\u7720\u72c0\u614b\uff0c\u7576\u4e2d\u6240\u6709\u7761\u7720\u9031\u671f\u968e\u6bb5\u90fd\u542b\u62ec\u5728\u5176\u4e2d\uff0c\u7576\u7136\u4e5f\u5305\u62ec\u5feb\u901f\u52d5\u773c\u671f\u968e\u6bb5\uff08rapid eye movement ;REM \uff09\u8207\u4f5c\u5922\u7684\u968e\u6bb5\u3002\u5728\u6b64\u968e\u6bb5\u4e2d\uff0c\u53ef\u5145\u5206\u6539\u5584\u8a18\u61b6\u529b\u3001\u5b78\u7fd2\u8207\u5275\u9020\u529b\u7b49 \uff08\u4f8b\u5982\u9069\u5408\uff1a\u8173\u8e0f\u8eca\u7684\u5b78\u7fd2\u80fd\u529b\u8207\u92fc\u7434\u8a18\u61b6\u529b\uff09\u3002\u540c\u6642\u4e5f\u907f\u514d\u9032\u5165\u7761\u7720\u60f0\u6027\uff0c\u5728\u6b64\u968e\u6bb5\u53ef\u7526\u9192\u800c\u4e0d\u6703\u6709\u6c88\u91cd\u7684\u8ca0\u64d4\u611f\u3002<\/p>\n<p>\u6700\u5f8c\uff0c\u6211\u8a8d\u70ba\u5176\u5be6\u4e0d\u7ba1\u4f11\u606f\u591a\u4e45\u6700\u4e3b\u8981\u662f\u8981\u8b93\u81ea\u5df1\u8eab\u5fc3\u653e\u9b06\uff0c\u8b93\u81ea\u5df1\u8eab\u5fc3\u6109\u5feb\u81ea\u7136\u800c\u7136\u5c31\u6703\u9032\u5165\u6b63\u5e38\u7684\u7761\u7720\u72c0\u614b\uff0c\u540c\u6642\u4e5f\u6703\u5f97\u5230\u6700\u6e05\u6670\u7684\u5927\u8166\u72c0\u614b\u3002<\/p>\n<p><iframe title=\"The Scientific Power of Naps\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/NJ_f9onTTQE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>\uff08\u672c\u6587\u76f8\u95dc\u8cc7\u6599\u4f86\u6e90\uff1aLifehacker\u3008<a href=\"http:\/\/www.spiritscienceandmetaphysics.com\/how-long-to-nap-for-the-biggest-brain-benefits\/\" target=\"_blank\" rel=\"noopener noreferrer\">How long to nap for the biggest brain benefits?<\/a>\u3009\uff1b\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.flickr.com\/photos\/chrisgold\/5293293693\/sizes\/z\/\" target=\"_blank\" rel=\"noopener noreferrer\">ChrisGoldNY<\/a>\u3001<a href=\"https:\/\/www.youtube.com\/watch?v=NJ_f9onTTQE\" target=\"_blank\" rel=\"noopener noreferrer\">AsapSCIENCE<\/a>, CC Licensed\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5348\u7761\u5176\u5be6\u662f\u4e00\u500b\u5f88\u597d\u7684\u4f11\u606f\u65b9\u5f0f\uff0c\u80fd\u77ed\u66ab\u5e6b\u52a9\u5927\u8166\u653e\u9b06\u4e14\u6d3b\u7d61\u601d\u8def\uff0c\u4f46\u4f60\u662f\u5426\u6703\u5076\u7136\u767c\u73fe\u96d6\u7136\u7d93\u904e\u77ed\u66ab\u4f11\u606f\u5f8c\uff0c\u9192\u4f86\u7684\u7cbe\u795e\u537b\u662f\u6bd4\u539f\u4f86\u4f11\u606f\u524d\u7684\u72c0\u6cc1\u66f4\u52a0\u75b2\u5026\u751a\u81f3\u66f4\u7cbe\u795e\u4e0d\u6fdf\uff1f \u9019\u662f\u600e\u9ebc\u56de\u4e8b\u5462\uff1f \u6839\u64da Dr. Michae[&#8230;]<\/p>\n","protected":false},"author":7,"featured_media":29934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[83],"coauthors":[],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2651"}],"collection":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/comments?post=2651"}],"version-history":[{"count":1,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2651\/revisions"}],"predecessor-version":[{"id":33932,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/2651\/revisions\/33932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/29934"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=2651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=2651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=2651"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=2651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}