Are naps actually good for us? | Sleeping with Science

Transcriber:

Are we designed to nap during the day?

Translator: Jana Macková Reviewer: Zuzana Munzarová Dziaková

Sme stvorení tak, aby sme si počas dňa zdriemli?

[Sleeping With Science]

[Spánok s vedou]

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

Väčšina z nás sa snaží dosiahnuť odporúčaných sedem až deväť hodín spánku

in one long stretch at night.

v jednom dlhom úseku počas noci.

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

Toto sa technicky nazýva „monofázický spánok“.

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

Inými slovami, jednorazová vlna spánku počas noci.

However,

No možno sme neboli naprogramovaní, aby sme takto spali.

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

Now I'm sure you've had that experience

Som si istý, že každý z vás zažil

of a drop in your alertness in the afternoon,

popoludňajší pokles bdelosti,

where you start to feel a little sleepy.

kedy sa začnete cítiť ospalo.

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

Môžete si to všimnúť aj u ostatných ľudí.

as their heads begin sort of bobbing up and down

Počas poobedňajších schôdzí sa ich hlavy začnú akosi pohojdávať.

during afternoon meetings.

Now you may think this afternoon drop in your alertness

Môže sa zdať, že tento pokles bdelosti zapríčinil výdatný obed,

is because of a big lunch,

but in actual fact,

no v skutočnosti je to prepojenejšie.

it seems to be hardwired.

Because if I place electrodes on your head,

Ak by som na vašu hlavu pripojil elektródy,

there is a reliable, preprogrammed drop

videli by ste vo vašom mozgu naprogramovaný pokles pozornosti,

in your brain’s alertness during the afternoon.

ktorý sa spustí v poobedňajších hodinách.

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

Deje sa to skoro každému z nás medzi jednou až štvrtou hodinou po obede.

What this suggests

Možno sme teda stvorení tak, aby sme spali dvojfázovo.

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

meaning one longer bout of sleep at night

To znamená, dlhšia vlna spánku počas noci a popoludní krátke zdriemnutie.

and then a short afternoon nap during the day,

very much like the siesta cultures around the world.

Podobne ako v krajinách, kde majú poobede siestu.

But is napping always a good thing?

Má však zdriemnutie vždy pozitívne účinky?

Well, not necessarily.

No, nie nevyhnutne.

Although we and other scientists

Aj napriek zisteniu, že zdriemnutie má svoje výhody

have discovered that naps can have benefits

for both the brain and for the body,

pre mozog aj telo,

naps can be a double-edged sword.

môže to byť aj dvojsečný meč.

Long naps in the afternoon or in the early evening

Dlhé zdriemnutie popoludní alebo skoro večer

can just take the edge off your sleepiness.

môže spôsobiť, že sa potom nebudete cítiť ospalo.

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

Je to, ako keby ste si pred obedom dali malé občerstvenie.

So if you are struggling with sleep at night,

Ak mávate v noci problém so spánkom,

the best advice is not to nap during the day.

zdriemnutie počas dňa nie je pre vás.

Instead, build up all of that healthy sleepiness

Namiesto toho robte všetko preto, aby ste sa cítili zdravo ospalí

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

a mohli večer ľahko zaspať

and then staying asleep soundly across the night.

a neprerušene spať celú noc.

But if you're not struggling with sleep

Pokiaľ nemávate problém so spánkom

and you can nap regularly during the day,

a pravidelne si počas dňa zdriemnete,

the naps of around 20 minutes taken early in the day

približne 20 minút v skorších hodinách je tak akurát.

can be just fine.