Interactive transcript · 192 lines
Hello everyone, and welcome to TalkCast, your favorite weekly window into the world of trends,
大家好，欢迎收听 TalkCast，这是您每周了解世界趋势的最爱窗口，
science, and modern life.
科学与现代生活。
I am your host, Sarah.
我是你们的主持人莎拉。
Today we are diving into a topic that I am sure will hit very close to home for many of you.
今天我们要深入探讨一个话题，我相信你们中的许多人都会产生强烈的共鸣。
It is something we all need, many of us do not get enough of, and some are now willing to pay to do
这是我们所有人都需要的、我们许多人又摄入不足的东西，而现在有些人甚至愿意付费去
in public.
在公共场合做这件事。
Yes, we are talking about sleep.
是的，我们正在谈论睡眠。
Recently, an interesting piece of news caught my eye.
最近，一条有趣的新闻吸引了我的注意。
A cinema in the city of Xi 'an introduced a Midday Nap monthly card for just 39 .9 yuan.
西安的一家电影院推出了仅需39.9元的午休月卡。
For about $5, working professionals can go to the cinema during their lunch break, from noon to 2
只需大约5美元，职场人士就可以在中午12点到2点半的午休时间去电影院，
.30, not to watch a movie, but simply to sleep in a comfortable reclining seat.
点半，不是为了看电影，而仅仅是在舒适的躺椅上睡觉。
This service became an instant hit and was sold out almost immediately.
这项服务立刻引起了轰动，几乎瞬间售罄。
Why are people paying to sleep in a movie theater?
为什么人们要付费在电影院里睡觉？
What does this tell us about our modern lifestyle, and how can we make our short naps more effective?
这反映了我们怎样的现代生活方式？我们又该如何让短时间午睡更加有效？
To help us understand the science of sleep and this new trend, we have a very special guest with us today.
为了帮助我们了解睡眠科学以及这一新趋势，我们今天邀请了一位非常特殊的嘉宾。
He is a renowned sleep specialist and behavioral scientist.
他是一位著名的睡眠专家和行为科学家。
Welcome to TalkCast, Dr. David.
欢迎来到 TalkCast，大卫博士。
Thank you, Sarah.
谢谢你，莎拉。
It is wonderful to be here with you and your listeners today.
今天很高兴能和您以及您的听众在一起。
This news about the cinema nap card is absolutely fascinating, and to be honest, as a sleep
关于影院午睡卡的新闻绝对非常吸引人。说实话，作为一个睡眠
scientist, it did not surprise me at all.
科学家，这一点也没有让我感到惊讶。
It is a very creative solution to a very real modern problem.
针对一个非常现实的现代问题，这是一个非常有创意的解决方案。
It really is creative.
这确实很有创意。
But tell us, David, why do you think people are choosing a movie theater of all places to take a nap?
但是大卫，告诉我们，你为什么认为人们在所有地方中偏偏选择电影院来睡午觉呢？
Why not just sleep at their office desks?
为什么不直接在他们的办公桌上睡觉呢？
Well, Sarah, if you think about it, a cinema actually has the perfect environment for sleep.
额，莎拉，如果你仔细想想，电影院其实拥有最完美的睡眠环境。
It is dark, it is quiet, it is air -conditioned, and most importantly, it has those big, comfortable
这里光线暗淡、安静、有空调，最重要的是，它有那些宽大舒适的
reclining seats.
躺椅。
In a typical office, workers do not have a private, comfortable space.
在典型的办公室里，员工没有私密、舒适的空间。
Sleeping at a desk can cause neck pain, back pain, and you're constantly interrupted by phone calls,
在桌子上睡觉会导致脖子疼、后背酸痛，而且你还会不断被电话打断、
typing, or colleagues talking.
打字声或同事说话声所打扰。
Sociologists often talk about the concept of a third space, which is a place outside of home and work.
社会学家经常谈论第三空间的概念，即一个家和工作场所之外的地方。
For these office workers, the cinema has become a temporary third space, a sanctuary for physical recovery.
对于这些上班族来说，电影院已经成为一个临时的第三空间，一个身体恢复的避难所。
A third space for sleep.
一个用于睡眠的第三空间。
That makes so much sense.
这非常有道理。
It really highlights how valuable quiet and darkness have become in our busy cities.
这确实凸显了在喧嚣的城市中，安静和黑暗变得多么珍贵。
This also brings us to a larger term we've been hearing lately, the sleep economy.
这也把我们带到了最近常听到的一个更大的术语：睡眠经济。
Could you explain what that means? Certainly.
您能解释一下那是什么意思吗？当然可以。
The sleep economy, or the sleep wellness market, refers to all the products and services designed to
睡眠经济，或称睡眠健康 market，指的是旨在
help people sleep better.
帮助人们睡得更好的所有产品和服务。
In the past, this was limited to mattresses, pillows, and sleeping pills.
在过去，这仅限于床垫、枕头和安眠药。
But today, because of widespread sleep deprivation, the sleep economy has exploded.
但如今，由于普遍存在的睡眠匮乏，睡眠经济呈现出爆发式增长。
It now includes sleep tracking smartwatches, meditation apps, white noise machines, and physical
它现在包括睡眠监测智能手表、冥想应用、白噪音机器，以及实体
spaces like nap pods in airports, and now nap cards in cinemas.
空间，如机场的午休舱，以及现在电影院的午休卡。
It is a multi -billion dollar global industry, driven by our desperate need for rest.
这是一个价值数十亿美元的全球性产业，由我们对休息的迫切需求所驱动。
It is amazing how a basic biological need has turned into such a massive market.
一个基本的生理需求竟然变成了一个如此巨大的市场，真是令人惊叹。
But this leads me to a very important question about the quality of these naps.
但这引导我提出了一个关于这些午睡质量的非常重要的问题。
Let's talk about the science.
让我们来谈谈其中的科学。
Is taking a midday nap actually good for us, or does it disrupt our nighttime sleep?
中午睡一觉真的对我们有好处吗？还是说它会打乱我们的夜间睡眠？
Napping is incredibly beneficial, but only if you do it right.
小睡是极其有益的，但前提是你的方法得当。
Biologically, humans are actually designed to have a biphasic sleep pattern.
从生物学上来说，人类实际上被设计成具有双相睡眠模式。
This means our bodies naturally experience a dip in energy in the early afternoon, usually between 1
这意味着我们的身体在下午早些时候自然会经历能量的下降，通常在1点
p .m.
下午
and 3 p .m.
和下午3点之间。
This is controlled by our circadian rhythm, our internal biological clock.
这由我们的昼夜节律控制，即我们的内部生物钟。
Many people think they feel sleepy after lunch because they ate too much, which is partly true.
很多人认为他们午饭后感到困倦是因为吃得太多，这部分是真的。
But even if you don't eat lunch, your body still wants to rest during this window.
但即使你不吃午饭，你的身体在这一时间段内仍然想要休息。
A short nap during this time can boost alertness, improve memory, reduce stress, and even lower the
在此期间进行短暂的午睡可以提高警觉性、改善记忆力、减轻压力，甚至降低
risk of cardiovascular disease.
心血管疾病的风险。
That is reassuring to hear.
听起来真让人安心。
So our bodies are naturally programmed to rest in the afternoon.
所以我们的身体天生就被设定在下午休息。
But I've noticed that sometimes when I take a nap, I wake up feeling even more tired and groggy than before.
但我注意到，有时我午睡后醒来，感觉比之前还要疲倦和昏昏沉沉。
Why does that happen?
为什么会发生那样的情况？
That is a very common experience, Sarah, and it has a scientific name.
这是一个非常普遍的体验，莎拉，而且它有一个科学的名字。
It is called sleep inertia.
它被称为睡眠惰性。
Some people also call it sleep drunkenness.
有些人也称之为睡眠醉态。
To understand why this happens, we have to look at the stages of sleep.
为了理解为什么会这样，我们必须了解睡眠的阶段。
When we sleep, we go through different stages.
当我们睡觉时，我们会经历不同的阶段。
Stage 1 and Stage 2 are light sleep.
第一阶段和第二阶段是浅睡眠。
Stage 3 is deep sleep, also known as slow wave sleep.
第三阶段是深睡眠，也被称为慢波睡眠。
If you sleep for only 15 to 20 minutes, you stay in light sleep.
如果你只睡15到20分钟，你就会保持在浅睡眠状态。
It is very easy to wake up from light sleep and you feel instantly refreshed.
从浅睡眠中醒来非常容易，而且你会立刻感到神清气爽。
However, if you sleep longer than 30 minutes, your brain enters deep sleep.
然而，如果你睡眠时间超过30分钟，你的大脑就会进入深睡眠。
If your alarm goes off while you're in deep sleep, you are pulling your brain out of a very deep
如果当你在深睡眠时闹钟响了，你就是在把你的大脑拉出一个非常深的
state of rest.
休息状态。
This causes that heavy, dizzy, and disoriented feeling.
这会引起那种沉重、眩晕和迷失方向的感觉。
It can take an hour or more for your brain to fully wake up from sleep inertia.
你的大脑可能需要一个小时或更长时间才能从睡眠惰性中完全清醒过来。
Ah, sleep inertia.
啊，睡眠惰性。
That explains so much.
这就解释了很多事情。
So the key is the duration of the nap.
所以关键在于午睡的持续时间。
20 minutes seems to be the golden window.
20分钟似乎是黄金时间。
Is that correct? Exactly.
是这样吗？没错。
20 minutes is the ideal length for a power nap.
20分钟是高效午睡的理想长度。
It gives you all the cognitive benefits of sleep without the post -nap grogginess.
它能给你带来睡眠的所有认知益处，而不会有午睡后的昏昏沉沉。
If you have more time, say on the weekend, you can aim for a 90 -minute nap.
如果你有更多时间，比如在周末，你可以将目标定为90分钟的午睡。
90 minutes is the length of one full sleep cycle, which includes light sleep, deep sleep, and REM
90分钟是一个完整睡眠周期的长度，其中包括浅睡眠、深睡眠和快速眼动（REM）
sleep, which is when we dream.
睡眠，也就是我们做梦的时候。
Because you complete the full cycle, you will wake up feeling refreshed.
因为 你完成了整个周期，你醒来时会感到神清气爽。
But avoid naps that are 45 or 60 minutes long, because you will wake up right in the middle of deep sleep.
但要避免45或60分钟的午睡，因为你会在深睡眠中醒来。
That is a brilliant tip.
这是一个极好的修辞（建议）。
Let me repeat that for our listeners, especially those practicing their English.
让我为 我们的听众重复一遍，特别是那些正在练习英语的听众。
A power nap should be 20 minutes to stay in light sleep.
一次高效午睡应该是20分钟，以保持在浅睡眠状态。
If you want a longer rest, go for 90 minutes to complete a full sleep cycle.
如果你想要更长时间的休息，可以选择90分钟以完成一个完整的睡眠周期。
Avoid anything in between to prevent that groggy feeling, which is scientifically called sleep inertia.
避免介于两者之间的任何时间，以防止那种昏昏沉沉的感觉，这在科学上被称为睡眠惰性。
Did I get that right, David?
我说得对吗，大卫？
Perfect, Sarah.
完美，莎拉。
You explained it beautifully.
你解释得非常出色。
That is exactly how it works. Great.
这正是它起作用的方式。太棒了。
Now, I want to talk about another interesting concept I read about in your work.
现在，我想谈谈我在你的著作中读到的另一个有趣的概念。
It sounds like a contradiction, but it is called the coffee nap.
这听起来像是一个矛盾，但它被称为咖啡打盹。
How can coffee and napping go together?
咖啡和午睡怎么能结合在一起呢？
Doesn't caffeine keep you awake?
咖啡因难道不会让你保持清醒吗？
It does sound like a contradiction, but the coffee nap is actually a highly effective biological hack.
这听起来确实像是一个矛盾，但咖啡打盹实际上是一种非常高效的生物黑客方法。
Here's how it works.
以下是它的运作原理。
When we are awake, a chemical called adenosine builds up in our brain.
当我们清醒时，一种叫做腺苷的化学物质会在我们的大脑中积聚。
Adenosine binds to receptors in the brain and makes us feel tired.
腺苷与大脑中的受体结合，使我们感到疲倦。
When we sleep, our brain naturally clears away this adenosine.
当我们睡觉时，我们的大脑会自然地清除这种腺苷。
Now, when you drink coffee, the caffeine has to travel through your digestive system and enter your bloodstream.
现在，当你喝咖啡时，咖啡因必 须穿过你的消化系统并进入你的血液。
This process takes about 20 minutes.
这个过程大约需要20分钟。
So, the trick of a coffee nap is to drink a cup of coffee quickly and then immediately lie down for
所以，咖啡打盹的诀窍就是快速喝下一杯咖啡，然后立即躺下
a 20 -minute nap.
打盹20分钟。
During those 20 minutes, your brain clears out the adenosine.
在这20分钟里，你的大脑会清除掉腺苷。
Just as you wake up, the caffeine reaches your brain and blocks the remaining adenosine.
就在你醒来的时候，咖啡因到达你的大脑并阻断了剩余的腺苷。
The result is a double boost of energy.
其结果是能量的双重提升。
You get the benefits of both the nap and the caffeine at the exact same time.
你在同一时间获得了打盹和咖啡因的双重益处。
Wow, that is fascinating.
哇，那太奇妙了。
A coffee nap.
咖啡打盹。
I am definitely going to try that next time I have a busy afternoon.
下次下午忙碌的时候，我肯定要试一下。
Drink coffee, quickly nap for 20 minutes, and wake up with double the energy.
喝杯咖啡，快速小睡20分钟，醒来时获得双倍的精力。
That is an amazing life hack.
那真是一个令人惊叹的生活妙招。
It really works, Sarah.
这真的有效，莎拉。
Many of my corporate clients swear by it.
我的许多企业客户都对它极度信赖。
It's much better than just drinking coffee when you are already exhausted.
这比在你已经精疲力竭时单喝咖啡要好得多。
Now, David, let's look at the bigger picture.
现在，大卫，让我们看看更宏观的大局。
Why are young people today so sleep -deprived?
为什么现在的年轻人如此睡眠不足？
In China, there is a term called revenge bedtime procrastination.
在中国，有一个词叫报复性熬夜拖延。
People stay up late playing on their phones because they feel they have no free time during the day.
人们熬夜玩手机，因为他们觉得在白天没有空闲时间。
How does this affect us?
这会如何影响我们？
Revenge bedtime procrastination is a global phenomenon now.
报复性熬夜拖延现在是一个全球性的现象。
When people have highly stressful jobs with long hours, they feel they lose control of their lives
当人们的工作时间长、压力重重时，他们会觉得失去了对生活的控制
during the day.
在白天。
The only time they have for themselves is late at night, after work.
他们唯一属于自己的时间就是下班后的深夜。
So they delay sleep to watch videos, play games, or chat.
所以他们推迟睡觉来看视频、玩游戏或聊天。
They are trading sleep for personal freedom.
他们是在用睡眠交换个人自由。
But biologically, this is a very dangerous trade.
但在生物学上，这是一场非常危险的交易。
Chronic sleep deprivation leads to high blood pressure, weakened immunity, depression, and anxiety.
长期的睡眠剥夺会导致高血压、免疫力下降、抑郁和焦虑。
It also affects our cognitive functions, like decision -making and emotional control.
它还会影响我们的认知功能，比如决策和情绪控制。
When we are sleep -deprived, our brain amygdala, which controls emotions, becomes hyperactive.
当我们睡眠不足时，我们大脑中控制情绪的杏仁核就会变得过度活跃。
That is why we get angry or sad so easily when we do not sleep well.
这就是为什么我们没睡好时会这么容易生气或难过。
That explains why we can feel so emotional after a bad night of sleep.
这解释了为什么在经历了一晚糟糕的睡眠后，我们会觉得如此情绪化。
So sleep is not just about physical rest.
所以睡眠不仅仅是身体上的休息。
It's about emotional and mental health as well.
它同样关系到情绪和心理健康。
For our listeners who might be struggling with sleep or who want to build a better routine, what are
对于那些可能正饱受睡眠问题折磨、或者想要建立更好作息习惯的听众，您有什么
your top three pieces of advice?
最重要的三条建议呢？
My first advice is to keep a consistent sleep schedule.
我的第一个建议是保持规律的作息时间。
Go to bed and wake up at the same time every day, even on weekends.
每天都在同一时间睡觉和起床，即使是在周末。
This trains your circadian rhythm.
这样可以训练你的昼夜节律。
Second, manage your light exposure.
第二，管理你的光照接触。
Get bright sunlight in the morning to wake up your brain and avoid blue light from screens at least
早上接 受明亮的阳光来唤醒大脑，并避免屏幕发出的蓝光，至少在
one hour before bed.
睡觉前一小时。
Blue light tricks your brain into thinking it is still daytime, which stops the production of
蓝光会欺骗你的大脑，让它以为还是白天，从而阻止了
melatonin, the sleep hormone.
睡眠激素——褪黑素的产生。
And third, if you cannot sleep, do not stay in bed.
第三，如果你睡不着，不要待在床上。
If you were tossing and turning for more than 20 minutes, get out of bed.
如果你翻来覆去超过20分钟，就起床吧。
Go to a dimly lit room and do something relaxing, like reading a physical book.
去一个光线昏暗的房间，做点放松的事情，比如读一本纸质书。
Only go back to bed when you are actually sleepy.
只有当你真正感到困倦时才回到床上。
You want your brain to associate your bed with sleep, not with frustration.
你希望你的大脑把床和睡眠联系起来，而不是和沮丧联系在一起。
Those are incredibly practical tips.
这些都是极其实用的建议。
Keep a consistent schedule, avoid screens before bed, and do not fight sleep in bed.
保持有规律的作息，睡前避免看屏幕，不要在床上与睡意作斗争。
Simple yet so powerful.
简单却如此强大。
David, as we wrap up our conversation, how do you see the future of the sleep economy?
大卫，在我们结束对话之际，你如何看待睡眠经济的未来？
Do you think more companies will start offering nap spaces for their employees?
你认为会有更多公司开始为他们的员工提供午休空间吗？
I absolutely believe so, Sarah.
莎拉，我绝对相信会这样。
Progressive companies are realizing that a rested employee is a creative and productive employee.
有远见的公司正在意识到，得到充分休息的员工才是有创造力和高效率的员工。
We are already seeing tech giants install high -tech nap pods in their offices.
我们已经看到科技巨头在办公室里安装高科技午睡舱。
In the future, I think we will see urban nap lounges, better wellness policies in workplaces, and a
在未来，我认为我们将看到城市的午休休息室、工作场所更好的健康福利政策，以及
general cultural shift, where sleep is no longer seen as laziness, but as a crucial pillar of
普遍的文化转变 ，睡眠不再被视为懒惰，而是被视为实现以下目标的至关重要的支柱：
success and health.
成功与健康。
What a wonderful and positive outlook.
多么美好而积极的展望啊。
Sleep is not a luxury.
睡眠不是奢侈品。
It is a necessity.
它是必需品。
Thank you so much, Dr.
非常感谢您，博士。
David, for sharing your incredible insights and practical science with us today on TalkCast.
大卫，今天在 TalkCast 上与我们分享您令人赞叹的见解和实用科学。
It was my absolute pleasure, Sarah.
这是我的荣幸，莎拉。
Sleep well, everyone.
祝大家睡个好觉。
And to our wonderful listeners, thank you for tuning in to this episode of TalkCast.
感谢我们亲爱的听众朋友们收听本期 TalkCast。
We learned so much today about the cinema nap trend, the science of the 20 -minute power nap, the
今天我们学到了很多关于影院午睡趋势、20分钟高效打盹的科学，以及
phenomenon of sleep inertia, and the magic of the coffee nap.
睡眠惰性现象，以及咖啡打盹的魔力。
Now we have a fun and interesting question for you based on today's conversation.
现在，根据今天的对话，我们为您准备了一个有趣的问题。
Do you take power naps during the day?
你会在白天进行高效打盹吗？
And what is the most unusual place you have ever taken a nap?
你睡过午觉的最不寻常的地方是哪里？
Please share your stories and answers in the comment section below, and take a look at what other
请在下方的评论区分享你的故事和答案，并看看其他
listeners are saying.
听众是怎么说的。
If you enjoyed this episode, please consider subscribing to TalkCast, sharing it with your friends,
如果你喜欢这一期节目，请考虑订阅 TalkCast 并分享给你的朋友，
and joining our TalkCast membership for exclusive content.
并加入我们的 TalkCast 会员以获取独家内容。
Your support and feedback mean the world to us.
您的支持和反馈对我们来说意义非凡。
Also, a quick reminder that the full English transcript and audio of this episode are regularly
另外，友情提醒：本期节目的完整英文文稿和音频会定期
updated on our website at www .talkcast .top, as well as on our WeChat official account, which is also
在我们的官方网站 www.talkcast.top 以及我们的微信官方账号（同样也
called TalkCast.
叫做 TalkCast）上更新。
Be sure to check them out to help with your English listening and reading practice.
请务必去看看，这能帮助你进行英语听力和阅读练习。
Until next time, take care of yourselves, get some good rest, and keep learning with TalkCast.
下次见，照顾好自己，好好休息，并继续和 TalkCast 一起学习。
Bye for now.
暂时再见。
