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.

    二十分钟的小睡，一杯咖啡，晚上多睡一会，这三样哪种能更有效地降低下午的睡魔？答案如下（根据有效度排序）:

    1、小睡

    2、咖啡

    3、晚上多睡会儿

    一项新研究刚刚证明小睡的威力强过一罐咖啡甚至是晚上多睡一会儿。这实际上是第一项同类研究，比较全部三种方式对抗常见的下午犯困有什么作用。下午犯困其实是人体生理节律导致的非常正常的生理反应。

    其实下午犯困并不是意味着你缺觉。大概在醒后八小时，身体的体温会出现小幅回落，会导致午餐之后昏昏沉沉的瞌睡，使得你无法在下午集中注意。

    为什么我对小睡能够一句胜出并不奇怪？有下面几个原因：

    1、小睡会在细胞层面让你清醒，这些是一杯咖啡或者可乐无法完成的。

    2、我们比你想象得更容易睡多。从生理上来说，如果你要强迫自己在晚上睡得更多，身体其实并不需要这些额外的睡眠。（而且，睡眠充足并不意味这你的身体就不会有回落的这个过程，这是一种天生、生理的现象，主要受到生理节律而非前一晚睡得多少或者有没有缺觉的影像）.

    我一直主张睡个小觉。哪种方式最好？在30分钟里睡上20分钟（另外十分钟是为了放松，进入睡眠状态）?或者你可以试试喝一大杯暖暖的拿铁，然后迷瞪15分钟。

    不过我要给你一条最重要的提醒：很多人会选择咖啡因而不是小睡，他们完全不会打盹。喝杯咖啡可能更容易、更快、而且在很多方面更容易让社会接受。在工作的时候找的地方小睡一下可能是个难题。研究还表明当决定是要小睡还是"吸引人的清醒活动"的时候，人们会选择活动。

    让我们来面对这个现实，咖啡馆总是有各种热闹的事情。人。互联网。联系。社会交往。交换各种想法。还有除了咖啡意外的可口美食。小睡更安静，而且我斗胆说一句，不够性感。

    不过有失必有得，去睡个小觉吧！