新手父母的睡眠策略：如何有效減少疲勞和提高警覺性
夜班工作對身體和心理健康都有一定的影響，特別是在警覺性和疲勞方面。根據最近的一項研究，對於需要在夜間工作的人如新手父母來說，選擇合適的睡眠模式非常重要。
夜間分開小睡的優勢
日本廣島大學最近發現，在16小時的模擬夜班工作中，分割成90分鐘和30分鐘的兩次小睡（Two-nap）比單一長時間的120分鐘小睡（One-nap）更能有效地減少早晨的疲勞和嗜睡。
具體來說，兩次小睡的時間點是在22:30至00:00和02:30至03:00。這樣的安排能夠更好地適應人體的生物時鐘，減少嗜睡和疲勞。
體溫與嗜睡的關係
研究還發現，單一長時間的小睡會導致更低的體溫，而低體溫與增加的嗜睡有關。因此，選擇分段的小睡模式不僅能提高警覺性，還能維持更穩定的體溫。
總結與建議
綜合以上研究結果，對於夜班工作者來說，建議選擇分段的小睡模式，並優先考慮在22:30至00:00和02:30至03:00這兩個時間段進行小睡。這樣不僅能有效地減少疲勞和嗜睡。而原文作者也推測這樣的作法可能對新手父母也有幫忙。
這個研究發現其實有點類似之前在睡眠不足青少年族群作的補眠研究結果，該篇研究認為總眠時間長度最重要，但在相同的總睡眠時間之下，分段補眠的效果比較好。
參考資料
==========English version, translated by ChatGpt======
Working night shifts can significantly affect both physical and mental health, particularly in terms of alertness and fatigue. According to a recent study, choosing the right sleep pattern is crucial for those who need to work at night, such as new parents.
Advantages of Split Napping at Night
Recent findings from Hiroshima University in Japan indicate that in a simulated 16-hour night shift, taking two separate naps — one of 90 minutes and another of 30 minutes (Two-nap) — is more effective at reducing morning fatigue and sleepiness than a single, longer 120-minute nap (One-nap).
Specifically, the two naps are scheduled from 22:30 to 00:00 and from 02:30 to 03:00. This arrangement better adapts to the human circadian rhythm, reducing sleepiness and fatigue.
Relationship Between Body Temperature and Sleepiness
The study also found that a single, longer nap results in a lower body temperature, which is associated with increased sleepiness. Therefore, choosing a segmented napping pattern not only enhances alertness but also maintains a more stable body temperature.Summary and Recommendations
Based on these findings, it is recommended for night shift workers to opt for a segmented napping pattern, preferably during the periods of 22:30 to 00:00 and 02:30 to 03:00. This approach not only effectively reduces fatigue and sleepiness but is also speculated to be beneficial for new parents.
This discovery parallels previous research on sleep-deprived adolescents, which found that while the total duration of sleep is crucial, segmented catch-up sleep can be more effective under the same total sleep duration.
References
1. [Nature](https://www.nature.com/articles/s41598-023-37061-9)
2. [Hiroshima University](https://www.hiroshima-u.ac.jp/en/news/78987)
1. [Nature](https://www.nature.com/articles/s41598-023-37061-9)
2. [Hiroshima University](https://www.hiroshima-u.ac.jp/en/news/78987)
LINE分享文章
