Are naps actually good for us? | Sleeping with Science

Transcriber:

Are we designed to nap during the day?

Translator: Endang Pratiwi Reviewer: Maria Nainggolan

Apakah kita diciptakan untuk tidur di siang hari?

[Sleeping With Science]

[Tidur Secara Ilmiah]

Most people aim to get their recommended seven to nine hours of sleep

Kebanyakan orang berusaha tidur tujuh sampai sembilan jam sesuai rekomendasi

in one long stretch at night.

sepanjang malam.

And the technical term for this is “monophasic sleep.”

Istilah teknisnya adalah “tidur monophasic."

In other words, a single bout of sleep at night.

Dengan kata lain, pola tidur satu kali di malam hari.

However,

Akan tetapi,

we may not have been programmed to sleep in this way.

kita mungkin tidak terprogram untuk tidur demikian.

Now I'm sure you've had that experience

Saya yakin Anda pernah mengalami

of a drop in your alertness in the afternoon,

penurunan kewaspadaan di siang hari,

where you start to feel a little sleepy.

dimana Anda mulai merasa sedikit mengantuk.

And you can also see it in other people as well,

Anda dapat perhatikan orang lain juga mengalaminya,

as their heads begin sort of bobbing up and down

saat kepala mereka terlihat naik turun

during afternoon meetings.

selama rapat siang hari.

Now you may think this afternoon drop in your alertness

Anda mungkin mengira kantuk siang ini

is because of a big lunch,

disebabkan makan siang yang banyak,

but in actual fact,

tetapi kenyataannya,

it seems to be hardwired.

terlihat seperti terprogram.

Because if I place electrodes on your head,

Jika kawat elektroda ditempatkan di kepala Anda,

there is a reliable, preprogrammed drop

akan terjadi penurunan terprogram yang dapat dipercaya

in your brain’s alertness during the afternoon.

dalam kewaspadaan otak Anda selama siang hari.

And it happens to most of us somewhere between the one to four pm mark.

Kebanyakan dari kita mengalaminya antara pukul satu sampai empat sore.

What this suggests

Ini pertanda bahwa

is that we may have been designed to sleep in a biphasic pattern,

kita mungkin diciptakan dengan pola tidur biphasic,

meaning one longer bout of sleep at night

yaitu satu pola tidur panjang di malam hari

and then a short afternoon nap during the day,

dan satu pola tidur singkat di siang hari.

very much like the siesta cultures around the world.

Mirip dengan budaya tidur siang di seluruh dunia.

But is napping always a good thing?

Tetapi apakah tidur siang itu bermanfaat?

Well, not necessarily.

Belum tentu.

Although we and other scientists

Meskipun kami dan ilmuwan lainnya

have discovered that naps can have benefits

telah menemukan bahwa tidur siang itu bermanfaat

for both the brain and for the body,

baik untuk otak maupun tubuh,

naps can be a double-edged sword.

tidur siang ibarat pedang bermata dua.

Long naps in the afternoon or in the early evening

Tidur yang lama saat siang atau jelang malam

can just take the edge off your sleepiness.

hanya akan merenggut rasa kantuk malam Anda.

It's a little bit like snacking before your main meal.

Seperti mengudap sebelum menyantap makanan utama.

So if you are struggling with sleep at night,

Jadi jika Anda sulit untuk tidur malam,

the best advice is not to nap during the day.

saran terbaik adalah dengan tidak tidur di siang hari.

Instead, build up all of that healthy sleepiness

Malah, dapat membangun pola kantuk yang sehat

so that you give yourself the best chance of falling asleep easily

sehingga tubuh Anda dapat tertidur dengan mudah

and then staying asleep soundly across the night.

dan nyenyak sepanjang malam.

But if you're not struggling with sleep

Tetapi jika Anda tidak sulit untuk tidur malam

and you can nap regularly during the day,

dan Anda boleh tidur siang secara teratur.

the naps of around 20 minutes taken early in the day

Tidur siang sekitar 20 menit lebih awal,

can be just fine.

tidak apa-apa.