提神？咖啡和午休，一個都不能少

Fading fast and need a jolt of energy? Sure, a cup of coffee can be great for that, and studies have shown that midday naps at work are awesome for your health, but what's even better than coffees or naps? Drinking a coffee and then taking a nap.

迅速憔悴，需要能量?當然，一杯咖啡可能會很有幫助。研究表明，工作日在中午小睡對你的健康很有好處，但有什么比咖啡或小睡更好的呢?那就是喝杯咖啡，然后再小睡一會。

It sounds really counterintuitive, because we all know caffeine messes with your ability to sleep (that's the whole point), but the trick here is that the caffeine in coffee doesn't kick in straight away.

這聽起來真的有悖常理，(重點是)我們都知道咖啡因會影響你的睡眠，但這里的秘訣是，咖啡中的咖啡因并不會馬上起作用。

If you can strategically time your coffee and your nap, you can be unconscious for those rough few minutes that the body spends digesting the coffee, says the video from Vox above.

上述源自Vox網站(一家新聞網站)的一段視頻表明，如果你能頗有策略地安排好喝咖啡和午睡的時間，你就能在身體消化咖啡的那幾分鐘里保持無意識的狀態(tài)。

And how long is that? It takes about 20 minutes for the coffee to reach your small intestine, pass into your bloodstream, and then make it to your brain.

這能持續(xù)多長時間?大約需20分鐘咖啡才能到達小腸，然后進入血液，最后作用于大腦。

So if you can time your nap to be just 20 minutes from the moment you've had your coffee, you should wake up feeling pretty great.

所以如果你能把午睡時間設定在喝完咖啡后的20分鐘內，醒來之后你會感覺很好。

How does this work? The reason you were feeling crappy in the first place is a molecule called adenosine in your brain that's responsible for making you feel tired.

這是怎么做到的呢?你覺得糟糕的主要原因是你大腦中有一種腺苷分子，它會讓你感到疲勞。

We produce different amounts of adenosine throughout the day - it's a by-product of brain activity, so at the end of the workday you're likely to experience a build-up of adenosine, which slows down your neurons and makes you feel tired.

我們在一天中會產生不同數量的腺苷，這是大腦活動的副產物，所以結束了一天的工作后，積累的腺苷會減緩你的神經元活動，使你感到疲勞。

What caffeine does is block off the adenosine from binding with receptors in the brain. And this is where a nap can really help. "The great thing about coffee naps is that sleep naturally clears out adenosine from the brain. So the caffeine doesn't even need to compete with the adenosine to fit into those receptors," says the Vox video team.

咖啡因的作用是阻止腺苷與大腦中的受體結合，而這正是小睡能真正有所幫助的地方。“小睡前喝咖啡的好處在于，睡眠可以自然地清除大腦中的腺苷。因此，咖啡因甚至不需要與腺苷競爭就能與這些受體結合，”Vox視頻小組說道。