Are naps actually good for us? | Sleeping with Science

Transcriber:

Are we designed to nap during the day?

Prevodilac: Katarina Milosevic Lektor: Ivana Korom

Da li smo stvoreni da dremamo tokom dana?

[Sleeping With Science]

[Spavanje sa naukom]

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

Većina nas ima cilj da spava preporučenih sedam do devet sati

in one long stretch at night.

odjednom tokom noći.

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

I tehnički termin za ovo je „monofazni san“.

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

Drugim rečima, jedan cug spavanja noću.

However,

Međutim,

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

možda nismo programirani da spavamo na ovaj način.

Now I'm sure you've had that experience

Siguran sam da se nekima od vas desilo

of a drop in your alertness in the afternoon,

da vam padne koncentracija popodne

where you start to feel a little sleepy.

i počinjete da se osećate malo pospano.

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

I to takođe možete videti i kod drugih ljudi

as their heads begin sort of bobbing up and down

kako glave počinju da im klackaju gore-dole

during afternoon meetings.

tokom popodnevnih sastanaka.

Now you may think this afternoon drop in your alertness

Možda mislite da je ovaj popodnevni pad u koncentraciji

is because of a big lunch,

zbog velikog ručka,

but in actual fact,

ali u stvari,

it seems to be hardwired.

izgleda da smo tako programirani.

Because if I place electrodes on your head,

Jer ako postavim elektrode na vašu glavu,

there is a reliable, preprogrammed drop

postoji pouzdan, unapred programiran pad

in your brain’s alertness during the afternoon.

u budnosti vašeg mozga tokom popodneva.

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

I većini nas se to negde dešava između jedan i četiri popodne.

What this suggests

Ovo sugeriše

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

da smo možda programirani da spavamo u dve faze,

meaning one longer bout of sleep at night

što znači jedan duži period sna noću,

and then a short afternoon nap during the day,

a zatim kratko popodnevno spavanje tokom dana,

very much like the siesta cultures around the world.

veoma nalik na kulture sieste oko sveta.

But is napping always a good thing?

Ali da li je dremanje uvek dobra stvar?

Well, not necessarily.

Pa, ne uvek.

Although we and other scientists

Iako smo mi i drugi naučnici otkrili

have discovered that naps can have benefits

da dremanje može da ima koristi

for both the brain and for the body,

i za mozak i za telo,

naps can be a double-edged sword.

dremanje može biti mač sa dve oštrice.

Long naps in the afternoon or in the early evening

Duga dremanja popodne ili predveče

can just take the edge off your sleepiness.

mogu samo da pogoršaju vašu pospanost.

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

To je pomalo kao grickanje pre vašeg glavnog obroka.

So if you are struggling with sleep at night,

Dakle, ako se mučite sa snom noću,

the best advice is not to nap during the day.

najbolji savet je ne dremati tokom dana.

Instead, build up all of that healthy sleepiness

Umesto toga, umorite se prirodno

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

tako da sebi omogućite da lako zaspite

and then staying asleep soundly across the night.

i spavate tokom cele noći.

But if you're not struggling with sleep

Ali ako nemate problema sa snom

and you can nap regularly during the day,

i možete da dremate regularno tokom dana,

the naps of around 20 minutes taken early in the day

dremanje oko 20 minuta rano tokom dana

can be just fine.

može biti sasvim dobro.