几点睡午觉最好？

近日，一项最新研究指出了午睡的最佳时间：下午1点42分。

今天你练听力了吗？

🤔️小作业：

1. According to the article, at what duration does a nap start to enter the so-called “danger zone” for feeling groggy?

A. Longer than 26 minutes

B. Longer than 44 minutes

C. Longer than 86 minutes

D. Longer than 104 minutes

无注释原文：

What's the best time for taking a nap?

From: StudyFinds

If you've ever wondered about the best time to take a nap, researchers have found your answer: 1:42 p.m. This oddly specific time emerged from a new nationwide study that looked at how Americans nap and what makes some people better nappers than others.

The survey, conducted by Talker Research and commissioned by Avocado Green Mattress, found that most people aim for a 51-minute nap, which would have them waking up at 2:33 p.m. But there's a catch – napping too long can leave you feeling worse than before you closed your eyes.

“As a psychologist, I see firsthand how sleep — especially napping — affects mood, focus and overall well-being. So many people nap the wrong way and then wonder why they feel groggy instead of refreshed,” says Nick Bach, who holds a doctorate in psychology, in a statement.

When Does a Nap Become Too Long?

The study found that naps lasting longer than an hour and 26 minutes – about 35 minutes past the “perfect” length – enter what researchers call the “danger zone.” At this point, you might feel groggy and disoriented instead of refreshed. And if you're still sleeping after an extra hour and 44 minutes? That's no longer a nap – you've drifted into a full sleep session.

Are Nappers More Successful?

Here's where the research gets interesting: people who regularly take naps might have better social lives. The study found that 48% of self-described “nappers” report having a “thriving” social life, compared to 34% of non-nappers. The pattern continues in their love lives too, with 50% of nappers reporting satisfaction versus 39% of non-nappers.

While both groups were equally likely to be happy (74% of nappers versus 73% of non-nappers), nappers had a slight edge in feeling successful – 39% compared to 32% of non-nappers. They're also more likely to care about making sustainable choices, with 74% of nappers considering environmental impact in their decisions versus 68% of non-nappers.

Getting the Timing Right

The study's finding that 1:42 p.m. is the perfect nap time isn't just a random number – it fits right into expert recommendations. “I think one of the biggest mistakes people make is napping too late,” Bach explains. “If you nap in the late afternoon or evening, it can mess with your nighttime sleep. Ideally, napping before 3 p.m. keeps your sleep schedule on track.”

The benefits of a well-timed nap are clear: 55% of people in the study said they felt more productive right after waking up from a nap. However, there's a concerning trend – the Americans surveyed only felt well-rested for about half of an average week, suggesting that many might be using naps to make up for poor nighttime sleep.

- ◆ -

注：完整题目见本文开头；中文文本为机器翻译并非一一对应，仅供参考

含注释全文：

What's the best time for taking a nap?

From: StudyFinds

If you've ever wondered about the best time to take a nap, researchers have found your answer: 1:42 p.m. This oddly specific time emerged from a new nationwide study that looked at how Americans nap and what makes some people better nappers than others.

你是否想过午睡的最佳时间，研究人员给出了答案：下午1点42分。这个精确到分钟的数字来自一项全国性新研究，该研究调查了美国人的午睡习惯以及为什么有些人的午睡质量更高？

nap /næp/ 可以作动词，也可以作名词，表示“（尤指日间的）打盹，小睡”，英文解释为“a short sleep, especially during the day”举个🌰：Grandpa usually takes/has a nap after lunch. 爷爷通常在午饭后小睡片刻。

oddly /ˈɒd.li/ 表示“奇怪地，古怪地；异常地；出人意料地”，英文解释为“in a strange or surprising way”举个🌰：Didn't you think she was behaving very oddly at the party yesterday? 你难道不觉得她昨天在聚会上表现得很古怪吗？

The survey, conducted by Talker Research and commissioned by Avocado Green Mattress, found that most people aim for a 51-minute nap, which would have them waking up at 2:33 p.m. But there's a catch – napping too long can leave you feeling worse than before you closed your eyes.

这项调查由Talker Research委托Avocado Green Mattress进行。该调查发现，大多数人的午睡目标 51分钟，这样他们就会在下午2:33分醒来。但有个重要警示——午睡时间过长反而可能让人感觉更疲惫。

commission /kəˈmɪʃ.ən/ 1）作名词，表示“（负责调查问题真相或原因的）委员会”，英文解释为“a group of people who have been formally chosen to discover information about a problem or examine the reasons why the problem exists”如：a commission on alcohol abuse/racial tension 酗酒问题/种族间紧张关系调查委员会。

2）表示“佣金；提成；回扣”，英文解释为“a payment to someone who sells goods that is directly related to the amount sold, or a system that uses such payments”举个🌰：Is she paid a regular wage or is it on/by commission only? 她拿正式工资还是只拿提成？

3）作动词，表示“委任（或任命）…为军官”，英文解释为“to give someone the official authority to be an officer in the armed forces”举个🌰：She was commissioned in 2024. 她于2024年被任命为军官。

4）作动词，表示“（正式地）安排…做，委托…做”，英文解释为“to formally choose someone to do a special piece of work, or to formally ask for a special piece of work from someone”举个🌰：She's commissioned an artist to paint her portrait. 她请了一位艺术家为她画肖像。

5）in commission表示“（机器、军舰等）在使用中的，在服役的”，英文解释为“If something, such as a machine or a military ship, is in commission it is working and ready for use.”这个含义也可以直接将commission当作动词用，相当于to put (a ship) in commission. 举个🌰：The ship was commissioned in 2025. 该舰于2025年服役。

6）out of commission 表示“（机器、军舰等）坏了的，不可使用的，退役的”，英文解释为“If something, such as a machine or a military ship, is out of commission it is broken or not available to be used.”

there's a catch是一个固定表达，意思是“事情没那么简单”或“其中另有隐情”。通常用来表示某个看似有利或简单的情况其实隐藏着某种限制、问题或不利因素。

“As a psychologist, I see firsthand how sleep — especially napping — affects mood, focus and overall well-being. So many people nap the wrong way and then wonder why they feel groggy instead of refreshed,” says Nick Bach, who holds a doctorate in psychology, in a statement.

“作为一名心理学家，我亲眼目睹了睡眠——尤其是午睡——是如何影响情绪、注意力和整体健康的。很多人午睡的方式不对，之后就会困惑，为何他们会感觉昏昏沉沉，而不是神清气爽。”心理学博士尼克·巴赫（Nick Bach）在声明中指出。

groggy /ˈɡrɒɡ.i/ 表示“（通常因疲惫或生病而）头脑昏沉的，眩晕无力的，行走不稳的”，英文解释为“weak and unable to think clearly or walk correctly, usually because of tiredness or illness”举个🌰：I felt a little bit groggy for a couple of days after the operation. 手术后几天我都觉得有点头昏乏力。

refreshed /rɪˈfreʃt/ 表示“凉爽的;恢复了精力的;精神振作的”，英文解释为“less hot or tired”举个🌰：I feel so refreshed after that cup of tea. 我喝了一杯茶，感到神清气爽。

doctorate /ˈdɒk.tər.ət/ = doctor's degree 表示“博士学位”，英文解释为“the highest degree from a university”

When Does a Nap Become Too Long? 午睡过长的分水岭

The study found that naps lasting longer than an hour and 26 minutes – about 35 minutes past the “perfect” length – enter what researchers call the “danger zone.” At this point, you might feel groggy and disoriented instead of refreshed. And if you're still sleeping after an extra hour and 44 minutes? That's no longer a nap – you've drifted into a full sleep session.

研究发现，午睡时间超过1小时26分钟（比“完美时长”多出约35分钟），就进入了研究人员所说的“危险区”。此时，你可能会感到昏昏沉沉、迷迷糊糊，而不是神清气爽。要是睡了1小时44分钟，还在睡呢？那就不再是午睡范畴了——你已经进入了完全睡眠状态。

disoriented /dɪˈsɔː.ri.ən.tɪd/ 表示“迷路的，迷失的”，英文解释为“confused and not knowing where to go or what to do”举个🌰：Whales become disoriented in shallow water. 鲸在浅水中会迷失方向。

drift /drɪft/ 表示“（尤指在外力作用下）飘，漂流，漂移”，英文解释为“to move slowly, especially as a result of outside forces, with no control over direction”举个🌰：No one noticed that the boat had begun to drift out to sea. 没有人注意到船已经开始漂向大海了。

Are Nappers More Successful? 有午睡习惯的人会更成功吗？

Here's where the research gets interesting: people who regularly take naps might have better social lives. The study found that 48% of self-described “nappers” report having a “thriving” social life, compared to 34% of non-nappers. The pattern continues in their love lives too, with 50% of nappers reporting satisfaction versus 39% of non-nappers.

该研究揭示出有趣的现象：经常午睡的人可能有更好的社交生活。研究发现，自诩为有午睡习惯的人中有48%表示他们的社交生活“丰富多彩”，而不午睡的人中只有34%。他们的感情生活也是如此，有午睡习惯的人中50%对感情生活表示满意，而不午睡的人中只有39%表示满意。

thriving /ˈθraɪ.vɪŋ/ 表示“欣欣向荣的，繁华的，兴旺的”，英文解释为“growing, developing, or being successful；very healthy or successful”

While both groups were equally likely to be happy (74% of nappers versus 73% of non-nappers), nappers had a slight edge in feeling successful – 39% compared to 32% of non-nappers. They're also more likely to care about making sustainable choices, with 74% of nappers considering environmental impact in their decisions versus 68% of non-nappers.

虽然两组人群的幸福感相当（有午睡习惯的人为74%，不午睡的人为73%），但有午睡习惯的人在成功感方面略胜一筹（39% vs 32%）。他们也更关注可持续性问题，有午睡习惯的人中有74%决策时会考虑环境影响，不午睡群体中比例为68%。

versus /ˈvɜːsəs/ 经常看到缩写vs，vs.或者是单单一个v，就是指的versus，表示“（比较两种不同想法、选择等）与…相对，与…相比”，英文解释为“used to compare two different ideas, choices, etc.”如：private education versus state education 私立教育与公共教育相比，举个🌰：It is France versus Brazil in the final. 决赛是法国队对巴西队。

sustainable /səˈsteɪ.nə.bəl/ 1）表示“（对环境没有损害或损害很小因而）可持续的，能长期维持的”，英文解释为“causing little or no damage to the environment and therefore able to continue for a long time”举个🌰：A large international meeting was held with the aim of promoting sustainable development in all countries. 召开了一个旨在推进所有国家可持续发展的大型国际会议。

2）表示“可持续的，能长期保持的”，英文解释为“able to continue over a period of time”举个🌰：That sort of extreme diet is not sustainable over a long period. 那种极端的饮食方式无法长期坚持。

Getting the Timing Right 把握时机

The study's finding that 1:42 p.m. is the perfect nap time isn't just a random number – it fits right into expert recommendations. “I think one of the biggest mistakes people make is napping too late,” Bach explains. “If you nap in the late afternoon or evening, it can mess with your nighttime sleep. Ideally, napping before 3 p.m. keeps your sleep schedule on track.”

研究发现，下午1:42是最佳午睡时间，这并不是一个随机数字，而是契合专家建议的时间。巴赫解释说：“我认为人们犯的最大错误之一就是午睡时间太晚。如果在下午晚些时候或傍晚小睡，会影响夜间睡眠。理想情况下，在下午3点前午睡能让你保持作息规律。”

random /ˈræn.dəm/ 表示“任意的；随机的；胡乱的”，英文解释为“happening, done, or chosen by chance rather than according to a plan”如：random checks/tests/attacks 随机检查/随机测试/胡乱攻击。

recommendation /ˌrek.ə.menˈdeɪ.ʃən/ 1）表示“提议，建议；意见”，英文解释为“advice telling someone what the best thing to do is”举个🌰：The report makes the recommendation that no more prisons should be built. 该报告建议不要再建新的监狱。

2）表示“推荐，介绍”，英文解释为“a suggestion that something is good or suitable for a particular purpose or job”举个🌰：I bought this computer on his recommendation (= because he told me that it was good). 我买的这台电脑是他推荐的。

The benefits of a well-timed nap are clear: 55% of people in the study said they felt more productive right after waking up from a nap. However, there's a concerning trend – the Americans surveyed only felt well-rested for about half of an average week, suggesting that many might be using naps to make up for poor nighttime sleep.

适时午睡的好处显而易见：研究中55%的人表示，午睡醒来后感觉工作效率更高。然而，有一个令人担忧的趋势——接受调查的美国人平均每周仅有半数时间感觉休息充分，这表明许多人可能在用午睡来弥补夜间睡眠不足问题。

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