If a 20-minute nap, a cup of joe, and more shuteye at night were in a cage match, who would win for reducing that classic afternoon "dip"? The answer is: （in order of effectiveness）

    1. Nap

    2. Caffeine

    3. Then more nighttime sleep

    A new study just released proves the power of a nap over a jolt of caffeine and even more sleep at night. It's actually the first such study to look at all three methods for combating the afternoon lull that's commonly experienced-and which is a very normal physiological response to the body cycling through its natural rhythms during the day.

    Just because you feel sleepy at some point in the afternoon doesn't actually mean you're sleep deprived. About eight hours after you wake up, the body's temperature dips a little, triggering that oh-so-annoying drowsiness after lunch and smack dab in the middle of your attempts to focus and get more done in the late afternoon.

    Why am I not surprised the nap wins out? For many reasons:

    ? Naps refresh you at a cellular level that-sorry, Mr. Joe and Soda-caffeine just can't do.

    ? It's easier to over-sleep than you think. Biologically, the body doesn't necessarily need that extra sleep if you force yourself to sleep more at night. （And getting sufficient sleep doesn't mean your body won't go through the dip regardless; it's a natural, physiological phenomenon tied more to your circadian rhythm than to your previous night's sleep and potential sleep debt.）

    ? Caffeine can wear off （especially if you're so used to it） whereas the benefits of a nap may charge your battery for a longer period of time. No one gets a "high tolerance" to napping.

    I've long been an advocate for napping. The best kind? A 20-minute snooze within a 30 minute time period （10 extra minutes to get comfortable and into sleep mode）. Or try the Nap-a-latteTM, which is the dynamic duo.

    But here's a big caveat: most people would probably choose caffeine over a nap, and ditch the nap entirely. Downing caffeine can be easier, quicker, and socially more acceptable in many ways. Finding a place to nap in the middle of the workday can be a challenge. And studies have also shown that when deciding between a nap and an "attractive wakeful activity," they choose the activity.

    Let's face it, coffeehouses have multiple buzzes going on. People. Internet. Connectivity. Social interaction. Exchanges of ideas. And tasty treats beyond the joes and javas. Naps tend to be solitary and, dare I say, not as sexy.

    But for what it's worth, hail to the nap.

    二十分鐘的小睡，一杯咖啡，晚上多睡一會，這三樣哪種能更有效地降低下午的睡魔？答案如下（根據有效度排序）:

    1、小睡

    2、咖啡

    3、晚上多睡會兒

    一項新研究剛剛證明小睡的威力強過一罐咖啡甚至是晚上多睡一會兒。這實際上是第一項同類研究，比較全部三種方式對抗常見的下午犯困有什么作用。下午犯困其實是人體生理節律導致的非常正常的生理反應。

    其實下午犯困并不是意味著你缺覺。大概在醒后八小時，身體的體溫會出現小幅回落，會導致午餐之后昏昏沉沉的瞌睡，使得你無法在下午集中注意。

    為什么我對小睡能夠一句勝出并不奇怪？有下面幾個原因：

    1、小睡會在細胞層面讓你清醒，這些是一杯咖啡或者可樂無法完成的。

    2、我們比你想象得更容易睡多。從生理上來說，如果你要強迫自己在晚上睡得更多，身體其實并不需要這些額外的睡眠。（而且，睡眠充足并不意味這你的身體就不會有回落的這個過程，這是一種天生、生理的現象，主要受到生理節律而非前一晚睡得多少或者有沒有缺覺的影像）.

    我一直主張睡個小覺。哪種方式最好？在30分鐘里睡上20分鐘（另外十分鐘是為了放松，進入睡眠狀態）?或者你可以試試喝一大杯暖暖的拿鐵，然后迷瞪15分鐘。

    不過我要給你一條最重要的提醒：很多人會選擇咖啡因而不是小睡，他們完全不會打盹。喝杯咖啡可能更容易、更快、而且在很多方面更容易讓社會接受。在工作的時候找的地方小睡一下可能是個難題。研究還表明當決定是要小睡還是"吸引人的清醒活動"的時候，人們會選擇活動。

    讓我們來面對這個現實，咖啡館總是有各種熱鬧的事情。人。互聯網。聯系。社會交往。交換各種想法。還有除了咖啡意外的可口美食。小睡更安靜，而且我斗膽說一句，不夠性感。

    不過有失必有得，去睡個小覺吧！