撰文 | 宋文法

睡眠是人体的一种修复过程，可以恢复精神和解除疲劳。人的一生中，大约三分之一的时间是在睡眠中度过，良好的睡眠是国际社会公认的三项健康标准之一，而睡眠时间过短或睡眠不佳均会影响健康。

许多人在早晨起床时都会感到困倦和不舒服。为此，有些人使用间歇性的早晨闹钟，即在早晨多次设置闹钟，逐渐唤醒身体，让人在起床时感到更加清醒和有活力。相比于一次性的闹钟，间歇性闹钟可以避免突然被唤醒，让人在起床时感到更加温和和舒适。

2023年10月17日，瑞典斯德哥尔摩大学的研究人员在"

Journal of Sleep Research "期刊上发表了一篇题为"

Is snoozing losing？Why intermittent morning alarms are used and how they affect sleep，cognition，cortisol，and mood

"的研究论文。

研究显示，与突然醒来相比，闹钟响后小眯30分钟，或改善认知表现，减少疲倦感，皮质醇水平较高，情绪状态更加积极。

在这项研究中，研究人员进行了两项子研究，分析了习惯性贪睡者的特征、原因，以及对认知能力、情绪的影响。

在研究1中，研究人员分析了1732名参与者，平均年龄为34岁，女性占66%，通过问卷形式收集了参与者的睡眠类型、醒来后的精神状态。

研究发现，有69%的参与者会使用闹钟的贪睡功能或设置多个闹钟，闹钟响了之后，平均小眯22分钟，每个闹钟之间的平均间隔为8分钟。

与突然醒来相比，贪睡的人平均年轻6岁，而且是晚睡类型的可能性高4倍，在工作日的午睡时间也略短，平均少13分钟，两者报告的睡眠质量没有差异。

有、没有赖床习惯的人之间的差异

在研究2中，研究人员对31名早上习惯性贪睡的人进行了实验，对参与者进行了不同类型的闹钟实验，测量了参与者的睡眠质量、认知能力、皮质醇水平和情绪状态，认知测试包括：算术速度、情景记忆、工作记忆和认知冲突处理。

认知测试发现，参与者在算术速度、情景记忆和认知冲突成本方面表现更好，习惯性贪睡的积极作用在40分钟后消失了。这表明，习惯性贪睡或改善认知表现。

对皮质醇水平分析发现，皮质醇水平随着清醒时间的增加而增加，相比之下，习惯性贪睡者皮质醇水平较高。

认知功能和皮质醇水平

此外，研究人员还发现，在最终醒来和40分钟后，习惯性贪睡者困倦和任务相关表现均明显改善，情绪也随着清醒时间的延长而明显改善。与刚醒来后相比，醒来40分钟后感觉更善于交际和乐观、更少疲劳、更少困倦。

研究人员表示，闹钟响后小眯30分钟，不会对当晚的睡眠或醒来时的疲劳程度产生任何重大负面影响，反而有助于那些早上昏昏欲睡的人，可以帮助他们醒来，提高醒来后的认知表现。

总而言之，结果表明，早上起床时习惯性赖床一会儿，可能有助于缓解睡眠惯性，并改善醒来后的认知功能。

论文链接：

https://doi.org/10.1111/jsr.14054

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rgba(255, 255, 255, .1);--weui-RED: #fa5151;--weui-ORANGERED: #ff6146;--weui-ORANGE: #c87d2f;--weui-YELLOW: #cc9c00;--weui-GREEN: #74a800;--weui-LIGHTGREEN: #3eb575;--weui-BRAND: #07c160;--weui-BLUE: #10aeff;--weui-INDIGO: #1196ff;--weui-PURPLE: #8183ff;--weui-WHITE: rgba(255, 255, 255, .8);--weui-LINK: #7d90a9;--weui-TEXTGREEN: #259c5c;--weui-FG: #fff;--weui-BG: #000;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px) and (prefers-color-scheme:dark){body:not(.pages_skin_pc) 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#10aeff;--weui-INDIGO: #1485ee;--weui-PURPLE: #6467f0;--weui-WHITE: #fff;--weui-LINK: #576b95;--weui-TEXTGREEN: #06ae56;--weui-FG: #000;--weui-BG: #fff;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: #fa9d3b;--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: #06ae56;--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: #10aeff;--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(0, 0, 0, .5);--weui-TAG-BACKGROUND-BLACK: rgba(0, 0, 0, .05)}.wx-root,body{--weui-BTN-ACTIVE-MASK: rgba(0, 0, 0, .1)}.wx-root,body{--weui-BTN-DEFAULT-ACTIVE-BG: #e6e6e6}.wx-root,body{--weui-DIALOG-LINE-COLOR: rgba(0, 0, 0, .1)}.wx-root,body{--weui-BG-COLOR-ACTIVE: #ececec}@media(prefers-color-scheme:dark){.wx-root:not([data-weui-theme=light]),body:not([data-weui-theme=light]){--weui-BTN-ACTIVE-MASK: rgba(255, 255, 255, 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