怎么正确地打个咖啡盹？
正文翻译
What Is a Coffee Nap?
This type of nap involves drinking a cup of coffee and then immediately lying down for 20-minutes[1]. However, you should avoid napping for longer than 20 minutes. Otherwise, you risk going into a deep sleep, which will cause you to feel groggy when you wake up and negate the benefits.
In some cases, though, people may not have access to a 20-minute window during the day. The good news is that additional research into coffee napping suggests that if you’re pressed for time, you could still get benefits with a 15-minute session[2].
咖啡盹是什么？
这种小睡指的是喝一杯咖啡然后立马躺下睡20分钟。不过小睡时间不能超过20分钟，否则您有可能会进入深度睡眠，醒来后会感到昏昏沉沉，咖啡盹的优势就不复存在了。
不过在某些情形下，人们一天中可能都抽不出来20分钟来打盹。好消息是，另一项关于咖啡盹的研究表明，如果你时间紧迫，15分钟的咖啡盹对你也是有好处的。
Caffeine binds to the same brain receptors as adenosine. So, when we consume this stimulant, the caffeine[3] works to cover up those sleepiness signals in the brain.
When we’re awake, caffeine and adenosine are in direct competition with one another. Therefore, napping clears away the adenosine, making more receptors available for the caffeine.
The caffeine you consume should not prevent you from falling asleep right away either; the compound takes about 15 minutes[4] to go into effect, so you should start feeling alx by the time you wake up.
与腺苷一样，咖啡因也可以和腺苷受体结合（译者注：受体与腺苷结合时会传递睡意信号，而与咖啡因结合时却不会）。所以，当我们摄入这种含咖啡因的兴奋剂时，咖啡因会起作用，掩盖了脑内的睡意信号。
当我们醒着时，咖啡因和腺苷直接相互竞争。然而，小睡可以清除腺苷，使得更多的受体与咖啡因结合。
你摄入的咖啡因也不会立马就阻止你入睡，它大约需要15分钟才能生效，所以你（小睡15到20分钟后）醒来的时候就会感觉很清醒。
Find a Comfortable Place
You will need a cozy spot to lie down either at home or the office, ideally, one that is cool and dark to help foster tiredness. If you are at school or work in a cubicle, you could nap in your car, or you can try to find a spot in the library or an unused room. Wherever you choose, make sure you will be uninterrupted for the duration of your 20-minute session.
2. 找到一个舒服的地方
不管是在家里还是在办公室，你都需要一个舒服的地方来打盹，最好是凉爽、黑暗的地方，这样有助于培养睡意。如果你在学校或者工位是格子间，那你可以去车里打盹，也可以试着在图书馆或者闲着的房间里找个地方打盹。不管你选哪里，要确保自己在接下来的20分钟里不会被打扰。
Take Your Nap
Now is your chance to finally lie down and enjoy your nap. If you can’t fall asleep, don’t stress. Even lying there relaxed and lightly dozing could have similar benefits.
After waking up, assess how you feel. If you notice the caffeine and sleep combination leaves you more refreshed, consider encouraging friends or colleagues to try it out. Who knows, your discovery could be the perfect company exercise for the National Day of Napping.
4. 开始打盹吧
现在你终于可以躺下来享受你的小睡了。如果你睡不着，不用有压力。即便是放松地躺在那里或者稍微眯一下也有差不多的效果。
醒来后，感受下自己的状态。如果你觉得咖啡因和小睡的结合让你更清醒，考虑下鼓励朋友或同事也试试。说不定你的发现就为“全国小憩日”的确立提供了完美的公司试验，谁知道呢。
Frequently Asked Questions（常见问题）
What are the benefits?
The most notable benefit is getting a burst of energy in the afternoon. However, this extra energy can translate to additional advantages in your professional and personal life.
At work or school, you’ll have more vitality to help tackle those end-of-the-day assignments and not just power through them. Plus, getting over the afternoon slump opens up opportunities to spend time with co-workers or friends once the day is complete.
3. 咖啡盹的好处是什么？
最显著的好处就是下午会精力充沛。此外，充沛的精力又可以转化为你在工作和生活中的额外优势。
在工作和学习中，你处理日常事务时会更有热情，可以在下班或是放学前完成它们，下班或是放学后就有时间和同事或是朋友一起玩啦。
Why does coffee make me sleepy?
Although most people consume java to be more alx, there is an interesting perspective that some individuals have noticed about themselves: they’re tired after drinking coffee. So, is it the caffeine that makes you tired, or is there something else going on?
We mentioned above that caffeine works to block adenosine, a chemical that binds to brain receptors to signal tiredness. Although caffeine masks the effects of adenosine, it does not make this chemical go away altogether.
While the caffeine remains in your system, adenosine continues to build up. Then, once the caffeine wears off, the sudden hit of adenosine can cause you to feel sleepy.
5. 为什么咖啡会让我犯困？
尽管大多数人喝咖啡是为了让自己更精神，但有些人注意到一个有趣的现象：他们喝咖啡后会很疲倦。那么是咖啡因使你感到疲倦，还是有什么其他原因？
我们上面提到过，腺苷是一种与受体结合发出疲劳信号的化学物质，而咖啡因可以阻断腺苷与受体结合。尽管咖啡因掩盖了腺苷的作用，但它并不能使腺苷完全消失。
当咖啡因在你的体内时，腺苷也在继续积累。一旦咖啡因逐渐消失，腺苷的突然冲击就会使你犯困。
We typically don’t associate coffee, a well-known stimulant, with sleep. But, for most folks, a cup of joe in the morning helps them feel energized and ready to take on the day.
Though it may seem like a contradiction, coffee and napping may be the next power duo.
我们一般不会把咖啡跟睡觉联系在一起，毕竟它是一种众所周知的兴奋剂。对大多数人来说，早上来杯咖啡可以使他们感到精力充沛，准备好迎接新的一天。
咖啡和小憩可能会成为下一个动力组合，尽管他俩似乎是一对矛盾。
Though it may seem like a contradiction, coffee and napping may be the next power duo.
我们一般不会把咖啡跟睡觉联系在一起，毕竟它是一种众所周知的兴奋剂。对大多数人来说，早上来杯咖啡可以使他们感到精力充沛，准备好迎接新的一天。
咖啡和小憩可能会成为下一个动力组合，尽管他俩似乎是一对矛盾。
Research has unlocked fascinating information into the coffee naps, suggesting that combining caffeine and an afternoon nap could be more effective at making you feel alx than having either individually.
We’ll dive into the science behind this and give you some tips on how to take a coffee nap the right way. If you’ve been looking for an edge at work or school, this could be a game-changer.
已经有研究发现了“咖啡盹”的一些具有吸引力的信息，表明将咖啡因和午睡结合起来比单独喝咖啡或是午睡更能让你保持清醒。
本文将走近科学，揭示咖啡盹背后的原理，并就如何正确地来个咖啡盹给您一些小贴士。如果您正在工作或学习中寻找自己的优势，咖啡盹可能会是一个。
We’ll dive into the science behind this and give you some tips on how to take a coffee nap the right way. If you’ve been looking for an edge at work or school, this could be a game-changer.
已经有研究发现了“咖啡盹”的一些具有吸引力的信息，表明将咖啡因和午睡结合起来比单独喝咖啡或是午睡更能让你保持清醒。
本文将走近科学，揭示咖啡盹背后的原理，并就如何正确地来个咖啡盹给您一些小贴士。如果您正在工作或学习中寻找自己的优势，咖啡盹可能会是一个。
What Is a Coffee Nap?
This type of nap involves drinking a cup of coffee and then immediately lying down for 20-minutes[1]. However, you should avoid napping for longer than 20 minutes. Otherwise, you risk going into a deep sleep, which will cause you to feel groggy when you wake up and negate the benefits.
In some cases, though, people may not have access to a 20-minute window during the day. The good news is that additional research into coffee napping suggests that if you’re pressed for time, you could still get benefits with a 15-minute session[2].
咖啡盹是什么？
这种小睡指的是喝一杯咖啡然后立马躺下睡20分钟。不过小睡时间不能超过20分钟，否则您有可能会进入深度睡眠，醒来后会感到昏昏沉沉，咖啡盹的优势就不复存在了。
不过在某些情形下，人们一天中可能都抽不出来20分钟来打盹。好消息是，另一项关于咖啡盹的研究表明，如果你时间紧迫，15分钟的咖啡盹对你也是有好处的。
How Does It Work?
While multiple studies promote the effectiveness of catnaps and caffeine, it can feel confusing since many of us are told to avoid caffeine if we’re trying to fall asleep. So, to start, let’s cover how caffeine works.
Adenosine is a neurotransmitter that signals tiredness. As we become more sleepy throughout the day, our adenosine levels increase, but they go back down when we sleep.
咖啡盹的原理是什么？
尽管很多研究证明了将咖啡和打盹结合起来的效果，但可能还是会让人们感到困惑，因为我们很多人都知道，如果想睡觉，就不要摄入咖啡因。所以，我们先从咖啡因的原理开始。
腺苷是一种表现疲劳度的神经递质。在一天里，随着我们越来越困，我们体内的腺苷含量会上升，但我们睡觉后，腺苷含量又会下降。
While multiple studies promote the effectiveness of catnaps and caffeine, it can feel confusing since many of us are told to avoid caffeine if we’re trying to fall asleep. So, to start, let’s cover how caffeine works.
Adenosine is a neurotransmitter that signals tiredness. As we become more sleepy throughout the day, our adenosine levels increase, but they go back down when we sleep.
咖啡盹的原理是什么？
尽管很多研究证明了将咖啡和打盹结合起来的效果，但可能还是会让人们感到困惑，因为我们很多人都知道，如果想睡觉，就不要摄入咖啡因。所以，我们先从咖啡因的原理开始。
腺苷是一种表现疲劳度的神经递质。在一天里，随着我们越来越困，我们体内的腺苷含量会上升，但我们睡觉后，腺苷含量又会下降。
Caffeine binds to the same brain receptors as adenosine. So, when we consume this stimulant, the caffeine[3] works to cover up those sleepiness signals in the brain.
When we’re awake, caffeine and adenosine are in direct competition with one another. Therefore, napping clears away the adenosine, making more receptors available for the caffeine.
The caffeine you consume should not prevent you from falling asleep right away either; the compound takes about 15 minutes[4] to go into effect, so you should start feeling alx by the time you wake up.
与腺苷一样，咖啡因也可以和腺苷受体结合（译者注：受体与腺苷结合时会传递睡意信号，而与咖啡因结合时却不会）。所以，当我们摄入这种含咖啡因的兴奋剂时，咖啡因会起作用，掩盖了脑内的睡意信号。
当我们醒着时，咖啡因和腺苷直接相互竞争。然而，小睡可以清除腺苷，使得更多的受体与咖啡因结合。
你摄入的咖啡因也不会立马就阻止你入睡，它大约需要15分钟才能生效，所以你（小睡15到20分钟后）醒来的时候就会感觉很清醒。
How to Take Caffeine Naps
Grab a Cup of Coffee
In preparation for a nap, opt for coffee in its proper form without adding sugar or cream. The sugar can cause an unnatural energy spike and crash later, while cream or milk could interfere with your digestion.
The beverage should also be consumed quickly, so if you prefer to sip, choose an espresso. If you are unsure how much caffeine will provide the optimal result, this study[5] found that 200 milligrams, which equals about one to two cups of coffee, effectively provided an energy boost.
如何来个咖啡盹？
1. 喝杯咖啡
在准备小睡时，选择合适的咖啡，不加糖不加奶。糖会导致一个不自然的能量飙升和骤降，奶则会干扰你的消化。
咖啡盹的咖啡还得很快喝完，所以如果你想小口小口地喝，那就选意式浓缩咖啡。如果你不知道多少咖啡因可以达到最佳效果，这项研究（参考文献）发现，200毫克咖啡因，也就是大约1到2杯咖啡，可以让你醒来时最清醒。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Grab a Cup of Coffee
In preparation for a nap, opt for coffee in its proper form without adding sugar or cream. The sugar can cause an unnatural energy spike and crash later, while cream or milk could interfere with your digestion.
The beverage should also be consumed quickly, so if you prefer to sip, choose an espresso. If you are unsure how much caffeine will provide the optimal result, this study[5] found that 200 milligrams, which equals about one to two cups of coffee, effectively provided an energy boost.
如何来个咖啡盹？
1. 喝杯咖啡
在准备小睡时，选择合适的咖啡，不加糖不加奶。糖会导致一个不自然的能量飙升和骤降，奶则会干扰你的消化。
咖啡盹的咖啡还得很快喝完，所以如果你想小口小口地喝，那就选意式浓缩咖啡。如果你不知道多少咖啡因可以达到最佳效果，这项研究（参考文献）发现，200毫克咖啡因，也就是大约1到2杯咖啡，可以让你醒来时最清醒。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Find a Comfortable Place
You will need a cozy spot to lie down either at home or the office, ideally, one that is cool and dark to help foster tiredness. If you are at school or work in a cubicle, you could nap in your car, or you can try to find a spot in the library or an unused room. Wherever you choose, make sure you will be uninterrupted for the duration of your 20-minute session.
2. 找到一个舒服的地方
不管是在家里还是在办公室，你都需要一个舒服的地方来打盹，最好是凉爽、黑暗的地方，这样有助于培养睡意。如果你在学校或者工位是格子间，那你可以去车里打盹，也可以试着在图书馆或者闲着的房间里找个地方打盹。不管你选哪里，要确保自己在接下来的20分钟里不会被打扰。
Set Your Alarm
Use the alarm on your cell phone and set it for 15 to 20 minutes, depending on how much time you have available. Remember to turn up the volume to avoid oversleeping.
If you have a half-hour or more extended break, do not set your alarm for more than 20 minutes. As mentioned earlier, resting too long runs the risk of waking up groggy because you could enter a deep stage of sleep.
3. 定好闹钟
用手机上的闹钟定好时，根据自己的空闲时间来选择定15到20分钟。记得调高音量，防止睡过头了。
就算你有半个小时或者更长的空闲时间，也不要定时超过20分钟。正如前面提到的，休息时间过长会使你醒来时昏昏沉沉，因为可能会进入深度睡眠。
Use the alarm on your cell phone and set it for 15 to 20 minutes, depending on how much time you have available. Remember to turn up the volume to avoid oversleeping.
If you have a half-hour or more extended break, do not set your alarm for more than 20 minutes. As mentioned earlier, resting too long runs the risk of waking up groggy because you could enter a deep stage of sleep.
3. 定好闹钟
用手机上的闹钟定好时，根据自己的空闲时间来选择定15到20分钟。记得调高音量，防止睡过头了。
就算你有半个小时或者更长的空闲时间，也不要定时超过20分钟。正如前面提到的，休息时间过长会使你醒来时昏昏沉沉，因为可能会进入深度睡眠。
Take Your Nap
Now is your chance to finally lie down and enjoy your nap. If you can’t fall asleep, don’t stress. Even lying there relaxed and lightly dozing could have similar benefits.
After waking up, assess how you feel. If you notice the caffeine and sleep combination leaves you more refreshed, consider encouraging friends or colleagues to try it out. Who knows, your discovery could be the perfect company exercise for the National Day of Napping.
4. 开始打盹吧
现在你终于可以躺下来享受你的小睡了。如果你睡不着，不用有压力。即便是放松地躺在那里或者稍微眯一下也有差不多的效果。
醒来后，感受下自己的状态。如果你觉得咖啡因和小睡的结合让你更清醒，考虑下鼓励朋友或同事也试试。说不定你的发现就为“全国小憩日”的确立提供了完美的公司试验，谁知道呢。
Frequently Asked Questions（常见问题）
What if I'm not good at napping?
For some folks, daytime naps are not an easy task. Despite how tired you may feel, it can be hard to doze off if you have an extra busy or stressful day that has your mind wandering to everything you need to get done. Therefore, you may wonder how to wake yourself up without the help of a caffeine nap.
If you’d prefer not to nap, you can still opt for an early afternoon latte for coffee. Getting outside for a brisk walk can also give you a much-needed energy boost. Plus, exposure to sunlight and exercise can increase your dopamine levels, improving your mood.
When it’s time for lunch or a snack, reach for foods that absorb sugar slowly[6] to help prevent a sugar spike and subsequent crash. Whole grains, high-fiber vegetables, and nuts are all good foods to eat for energy.
When you’re dehydrated, one of the initial symptoms is fatigue. Therefore, a glass of water could help you feel more energized during that afternoon slump.
1. 如果我不擅长小憩怎么办？
对某些人来说，白天小憩并不容易。如果你哪天很忙或者压力很大，不管感觉有多累，你可能也很难好好打个盹儿，你的思想一直会游离到需要做的事情上。因此，你可能想知道怎样在没有咖啡盹的帮助下使自己清醒。
如果你不想午睡，你仍然可以选择在下午早些时候来一杯拿铁咖啡。出去散个步放松一下也能让你恢复精神。此外，晒太阳和锻炼还可以增加你的多巴胺水平，改善你的心情。
吃午饭或者点心时，要选择升糖指数较低的食物，避免血糖含量的飙升和骤降。全谷类、高纤维蔬菜和坚果都是可以用来补充能量的很不错的食物。
当你脱水时，最初的症状之一就是疲劳。因此，喝一杯水可以让你在慵懒的下午感觉更有活力。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
For some folks, daytime naps are not an easy task. Despite how tired you may feel, it can be hard to doze off if you have an extra busy or stressful day that has your mind wandering to everything you need to get done. Therefore, you may wonder how to wake yourself up without the help of a caffeine nap.
If you’d prefer not to nap, you can still opt for an early afternoon latte for coffee. Getting outside for a brisk walk can also give you a much-needed energy boost. Plus, exposure to sunlight and exercise can increase your dopamine levels, improving your mood.
When it’s time for lunch or a snack, reach for foods that absorb sugar slowly[6] to help prevent a sugar spike and subsequent crash. Whole grains, high-fiber vegetables, and nuts are all good foods to eat for energy.
When you’re dehydrated, one of the initial symptoms is fatigue. Therefore, a glass of water could help you feel more energized during that afternoon slump.
1. 如果我不擅长小憩怎么办？
对某些人来说，白天小憩并不容易。如果你哪天很忙或者压力很大，不管感觉有多累，你可能也很难好好打个盹儿，你的思想一直会游离到需要做的事情上。因此，你可能想知道怎样在没有咖啡盹的帮助下使自己清醒。
如果你不想午睡，你仍然可以选择在下午早些时候来一杯拿铁咖啡。出去散个步放松一下也能让你恢复精神。此外，晒太阳和锻炼还可以增加你的多巴胺水平，改善你的心情。
吃午饭或者点心时，要选择升糖指数较低的食物，避免血糖含量的飙升和骤降。全谷类、高纤维蔬菜和坚果都是可以用来补充能量的很不错的食物。
当你脱水时，最初的症状之一就是疲劳。因此，喝一杯水可以让你在慵懒的下午感觉更有活力。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
What time of day is best for a caffeine nap?
Many folks feel more motivated in the morning and usually need something to recharge them when the afternoon rolls around. Even if you’re groggy after waking up, you probably have to get ready for school or work and don’t have the time to rest for an extra 20 minutes.
For those planning to sip and sleep midday, when you rest is equally important because caffeine can stay in your system for up to six hours[7]. Therefore, consuming coffee too late in the day could hinder your ability to fall asleep at bedtime.
To prevent this from happening, schedule out your naptime according to when you go to bed. For example, if your regular bedtime is 9:00 p.m., avoid resting anytime after 3:00 p.m.
2. 一天中的什么时候最适合咖啡盹？
很多人在早上更有活力，而在下午到来时则需要一些东西来唤醒自己。即使你醒来后感觉昏昏沉沉的，但你可能得去上学或者上班，所以也没有时间再休息20分钟了。
对于那些计划在中午打咖啡盹的人来说，什么时候午睡同样重要，因为咖啡因可以在你的体内停留长达6个小时。因此，太晚喝咖啡可能会导致你晚上睡不着。
为了避免这种情况的发生，请根据你晚上上床睡觉的时间来安排自己的午睡时间。比如，如果你晚上正常是9点睡觉，那就不要在下午3点后打咖啡盹。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Many folks feel more motivated in the morning and usually need something to recharge them when the afternoon rolls around. Even if you’re groggy after waking up, you probably have to get ready for school or work and don’t have the time to rest for an extra 20 minutes.
For those planning to sip and sleep midday, when you rest is equally important because caffeine can stay in your system for up to six hours[7]. Therefore, consuming coffee too late in the day could hinder your ability to fall asleep at bedtime.
To prevent this from happening, schedule out your naptime according to when you go to bed. For example, if your regular bedtime is 9:00 p.m., avoid resting anytime after 3:00 p.m.
2. 一天中的什么时候最适合咖啡盹？
很多人在早上更有活力，而在下午到来时则需要一些东西来唤醒自己。即使你醒来后感觉昏昏沉沉的，但你可能得去上学或者上班，所以也没有时间再休息20分钟了。
对于那些计划在中午打咖啡盹的人来说，什么时候午睡同样重要，因为咖啡因可以在你的体内停留长达6个小时。因此，太晚喝咖啡可能会导致你晚上睡不着。
为了避免这种情况的发生，请根据你晚上上床睡觉的时间来安排自己的午睡时间。比如，如果你晚上正常是9点睡觉，那就不要在下午3点后打咖啡盹。
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What are the benefits?
The most notable benefit is getting a burst of energy in the afternoon. However, this extra energy can translate to additional advantages in your professional and personal life.
At work or school, you’ll have more vitality to help tackle those end-of-the-day assignments and not just power through them. Plus, getting over the afternoon slump opens up opportunities to spend time with co-workers or friends once the day is complete.
3. 咖啡盹的好处是什么？
最显著的好处就是下午会精力充沛。此外，充沛的精力又可以转化为你在工作和生活中的额外优势。
在工作和学习中，你处理日常事务时会更有热情，可以在下班或是放学前完成它们，下班或是放学后就有时间和同事或是朋友一起玩啦。
Does it have the same effects as power naps?
A power nap is essentially a short nap minus the coffee. Power naps, just like caffeine-fueled ones, should be quick to minimize falling into a deep slumber, which would leave you groggier after waking up.
For some folks, power napping on its own works well. The goal of adding caffeine, though, is to have you feeling even more energized immediately after waking up than a traditional short nap might.
4. 咖啡盹和普通盹效果一样吗？
普通盹就是不喝咖啡的盹。就像咖啡盹一样，普通盹的时长也应该很短，降低进入深度睡眠的几率，因为深度睡眠会使你醒来后比睡前更加昏昏沉沉。
对一些人来说，普通盹本身效果就不错。添加咖啡因的目的是让你在醒来后比传统的普通盹醒来后更有精神。
A power nap is essentially a short nap minus the coffee. Power naps, just like caffeine-fueled ones, should be quick to minimize falling into a deep slumber, which would leave you groggier after waking up.
For some folks, power napping on its own works well. The goal of adding caffeine, though, is to have you feeling even more energized immediately after waking up than a traditional short nap might.
4. 咖啡盹和普通盹效果一样吗？
普通盹就是不喝咖啡的盹。就像咖啡盹一样，普通盹的时长也应该很短，降低进入深度睡眠的几率，因为深度睡眠会使你醒来后比睡前更加昏昏沉沉。
对一些人来说，普通盹本身效果就不错。添加咖啡因的目的是让你在醒来后比传统的普通盹醒来后更有精神。
Why does coffee make me sleepy?
Although most people consume java to be more alx, there is an interesting perspective that some individuals have noticed about themselves: they’re tired after drinking coffee. So, is it the caffeine that makes you tired, or is there something else going on?
We mentioned above that caffeine works to block adenosine, a chemical that binds to brain receptors to signal tiredness. Although caffeine masks the effects of adenosine, it does not make this chemical go away altogether.
While the caffeine remains in your system, adenosine continues to build up. Then, once the caffeine wears off, the sudden hit of adenosine can cause you to feel sleepy.
5. 为什么咖啡会让我犯困？
尽管大多数人喝咖啡是为了让自己更精神，但有些人注意到一个有趣的现象：他们喝咖啡后会很疲倦。那么是咖啡因使你感到疲倦，还是有什么其他原因？
我们上面提到过，腺苷是一种与受体结合发出疲劳信号的化学物质，而咖啡因可以阻断腺苷与受体结合。尽管咖啡因掩盖了腺苷的作用，但它并不能使腺苷完全消失。
当咖啡因在你的体内时，腺苷也在继续积累。一旦咖啡因逐渐消失，腺苷的突然冲击就会使你犯困。
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