為什麼在極短時間內休息時，出現一種非睡眠，可感受到大腦思考，且感知外界的神奇狀態，醒時狀態極佳？

01-21

我在很短的時間(10~30分鐘內)休息時，出現一種不是睡眠，且可以感受到大腦思考，感知外界環境的狀態，可以隨時啟動身體，而且起來後神清氣爽，狀態極佳。非常好奇這是什麼狀態？想問知友們出現過此狀態么，且原理為何？

私以為上面的答案中沒有我心裡想要的，故試答一次，且為潛水知乎後的首次正式回答（並以此為紀念）。

其實，題主的問題在生理學上已經可以有明確解釋----即睡眠周期。

睡眠存在一個生物節律，即大約在90~100分鐘的時間內經歷一個有5個不同階段的周期，國際睡眠醫學將睡眠階段分為五期：入睡期、淺睡期、熟睡期、深睡期、快速動眼期。

入睡期

階段1是睡眠的開始，昏昏欲睡的感覺就屬於這一階段。此時腦波開始變化，頻率漸緩，振幅漸小。

淺睡期

階段2開始正式睡眠，屬於淺睡階段。此時腦波漸呈不規律進行，頻率與振幅忽大忽小，其中偶爾會出現被稱為「睡眠錠」的高頻、大波幅腦波，以及被稱為「K結」的低頻、很大波幅腦波。

熟睡期和深睡期

階段3和階段4是沉睡階段，被試不易被叫醒。此時腦波變化很大，頻率只有每秒1~2周，但振幅增加較大，呈現變化緩慢的曲線。這四個階段的睡眠共要經過約60～90分鐘，而且均不出現眼球快速跳動現象，故統稱為非快速眼動睡眠（non－rapid eye movement sleep，簡稱non－REMs）。

快速動眼期

在階段5，腦波迅速改變，出現與清醒狀態時的腦波相似的高頻率、低波幅腦波，但其中會有特點鮮明的鋸齒狀波。睡眠者通常會有翻身的動作，並很容易驚醒，似乎又進入階段1的睡眠，但實際是進入了一個被稱為快速眼動睡眠（rapid eye movement sleep，簡稱REMs）的睡眠階段。因為，此時除了腦波的改變之外，被試的眼球會呈現快速跳動現象。如果此時將其喚醒，大部分人報告說正在做夢。因此，REM就成為睡眠第五個階段的重要特徵，也成為心理學家研究做夢的重要根據。

一般來說在淺睡期（階段2）和完成一個睡眠周期（階段5）後叫醒測試者，則該測試者醒後神清氣爽，狀態極佳。

而在入睡期（階段1）、熟睡期（階段3）和深睡期（階段4）叫醒測試者，則該測試者醒後疲倦，狀態迷糊。

而題主所說的10-30分鐘正是處於淺睡期（階段2）中。

1、由於是淺睡眠，故「可以感受到大腦思考，感知外界環境的狀態，可以隨時啟動身體」。

2、由於上述加粗加下劃線部分原因，故「而且起來後神清氣爽，狀態極佳」

以上內容部分摘自百度百科，部分為記憶中看過的文獻，具體引文地址不詳，以後有空補上。

感覺聽起來和被催眠的反應相似，應該是大腦很快進入了REM sleep. 雖然時間很短但是睡眠質量很高。第二個猜測是年輕人都會經過的過程。就像每個人都會遺精後的半喜悅半尷尬

nap 偉大的小睡請見兩本了解小睡以及更多的睡眠機理手機簡單複製

The Power of the Sleep Cycle

Powerful Sleep- Secrets of the Inner Sleep Clock

之後有空放書上來再放論文

The Power of the Sleep Cycle

by Glen Rhodes on May.11, 2004, under Bloughts

Ok, I』ve been talking to people for a long time about the fact that you can get by on 6 or even 4.5 hours of sleep per day without question. The secret is NOT the amount of sleep, but rather the number itself; a multiple of 90 minutes will change your life. One thing I should mention, is that because we are analog beings, and not computers, that which could be 90 minutes for some people, might be 80 minutes for another, or 100 minutes for another; you will eventually learn the length of your sleep cycle by watching the times you naturally wake up and turn over, make a mental note of the time / interval. But assuming that 90 minutes is the average, these are the best lengths of sleep that will not make you feel groggy. The worst thing to do is wake up in the middle of a sleep cycle.

1.5 hours

3 hours

4.5 hours

6 hours

7.5 hours

Those are the sleep quantities that you should aim to get, and those are what your body will naturally take, removing the alarm clock. Guaranteed. Go to sleep without an alarm clock, and watch what times you naturally wake up at. It will be a multiple of around 90 minutes from when you first went to bed. This 90 minutes is known as a sleep cycle, and it』s how I try to live my life.

Typically, I sleep 3 hours a night, and nap for 90 minutes in the evening. That』s a total of 4.5 hours, and I am always alert, always awake and always feel rested and refreshed. Read on for more details…

「A group of Harvard scientists trained volunteers to perform a visual task that required them to learn how to recognize certain patterns as they flashed quickly on the computer screen. When the subjects were tested 10 hours later, those who had taken a 90-minute nap did much better than those who didn』t nap. In fact, they did as well as people who got a full night』s sleep in a previous study」

Here』s something from the Center for Applied Cognitive Studies

「Studies show that the length of sleep is not what causes us to be refreshed upon waking. The key factor is the number of complete sleep cycles we enjoy. Each sleep cycle contains five distinct phases, which exhibit different brain- wave patterns. For our purposes, it suffices to say that one sleep cycle lasts an average of 90 minutes: 65 minutes of normal, or non-REM (rapid eye movement), sleep; 20 minutes of REM sleep (in which we dream); and a final 5 minutes of non-REM sleep. The REM sleep phases are shorter during earlier cycles (less than 20 minutes) and longer during later ones (more than 20 minutes). If we were to sleep completely naturally, with no alarm clocks or other sleep disturbances, we would wake up, on the average, after a multiple of 90 minutes–for example, after 4 1/2 hours, 6 hours, 7 1/2 hours, or 9 hours, but not after 7 or 8 hours, which are not multiples of 90 minutes. In the period between cycles we are not actually sleeping: it is a sort of twilight zone from which, if we are not disturbed (by light, cold, a full bladder, noise), we move into another 90-minute cycle. A person who sleeps only four cycles (6 hours) will feel more rested than someone who has slept for 8 to 10 hours but who has not been allowed to complete any one cycle because of being awakened before it was completed…. 「

It explains why, when I get 8 hours of sleep I feel tired and groggy, or when I get 4 hour of sleep, I can barely wake up. As human beings, we should know about this fact, as everyone always says 「get your 8 hours」. Yet some people fare better than others. Why is that? Probably because the more rested people are actually getting closer to 7.5, or 9 hours, while the 8 hour folk feel constantly unrested.

It is said that many of the most productive people in history have understood and practiced this. Leonardo Da Vinci, Thomas Jefferson, and Buckminster Fuller used this *exact* technique. Other great minds likewise used naps to their advantage including Nikola Tesla, Thomas Edison, Napoleon, and Winston Churchhill.

Naps are the key to direct Theta brainwave access. Theta brainwaves are the brainwaves of hyper awareness. The more theta you have during your waking hours, the more creatively intelligent you are–it』s really that simple.

As far as longevity, Fuller lived to 87. DaVinci into his late 60』s. –Both lived over DOUBLE the average life expectancy of the men of their time.

Monophasic sleep is the 「norm」 for North American culture. We sleep at night, and work during the day. Polyphasic sleep consists of multiple sleep/ wake incidents scattered throughout the day. A sleep schedule with an afternoon nap is an example of polyphasic sleep. There is evidence to suggest that humans were originally suited to a polyphasic sleeping routine, rather than the arbitrary monophasic one that we are used to. For starters, almost all animals in nature conform to polyphasic behavior. In addition, polyphasic behavior is the predominant mode of sleeping for human infants, and even in the later years, children have to slowly be weaned from the afternoon nap. Furthermore, when people are isolated from the external environment – so that they cannot determine the actual time of the day from natural cues such as sunlight, or artificial cues such as clocks or television programs – they tend to exhibit more napping behavior instead of retaining the single monophasic sleep period during the 「night.」 Finally, it appears that naps – relatively brief sessions of sleep – are more effective in refreshing the mind, than longer periods of sleep. In a sense, we were taught to 「unlearn」 this natural way of sleeping, when we had to adjust to the arbitrary 9-to-5 schedule.

Oh, and on 3 hours of sleep a night, I have one cup of coffee at the most per day.

The sleep cycle is a beautiful thing.

Interesting Note: Your brain cells reset their sodium potassium ratios when the brain is in Theta state. The sodium potassium levels are involved in osmosis which is the chemical process that transports chemicals into and out of your brain cells. After an extended period in the Beta state the ratio between potassium and sodium is out of balance. This the main cause of what is known as 「mental fatigue」. A brief period in Theta (about 5 – 15min) can restore the ratio to normal resulting in mental refreshment.

Update: I originally wrote this article in early 2003, it』s now mid 2009, and my sleep patterns are regular, unwaveringly bi-phasic. I』m healthy, I don』t eat any sugar whatsoever, my cholesterol is low and my productivity is higher than it has ever been. Some people have wondered how they would transition into a sleeping pattern like this. The keys (from my experience only) are:

Measure the length of your sleep cycle. 90 minutes is a good average, but for some people it is different. Mine has actually changed in the last few years from 90 to about 75. Now, if I hit the pillow at 7:00, I wake up for the first time at 8:15. Never, ever using an alarm clock. Because of the change in sleep cycle length, I now get 4 cycles per day. Usually three late at night, and one in the evening.

The key thing is, it MUST be divided up into two distinct sleep sessions per day. It』s not enough to just get 4.5 hours and say 「that』s my sleep done for today」. You』ll have a hell of a time staying awake for the remaining 19+ hours. You』ve got to divide it into two (or more) sleep sessions. The REM sleep you achieve has to be spaced throughout the day for it to have the proper 「flushing」 effect. In many non-western cultures, the mid-afternoon nap, siesta, whatever you want to call it, is a completely standard practice.

For anyone interested, here』s a picture I found that shows what sleep cycles 「look like」:

First, we have a single cycle:

A typical sleep cycle.

And here is how they divide up into the night.

Sleep cycles through the night.

Remember, waking yourself up in the middle of a sleep cycle, say in stages 3 or 4, are the days when you feel groggy and can』t figure out why, yet, other days, get less sleep and wake up feeling alive and alert.

Disclaimer: I』m not a doctor, I』m not a therapist, or anything of the sort. I』m just a human being who discovered this by accident, experienced it, then looked it up to see if there was any research into stuff like this. It started because I was getting less sleep at night, and was tired, so I started having naps after work (at first, accidentally on the couch), but found unexpectedly that it suddenly rejuvinated me the next day, and made everything else easily doable. The rest was history

感謝，心理學的題目居然邀請到我。

除了感受到思考，外界環境，如果你還可以感受到當下的身體其他知覺和情緒，還能再神清氣爽一點。這狀態本質是專註和當下的感覺在增強，可能進到了一種自我催眠狀態，那個時間段里你能了別但不作分別，能感知但不被影響。

如果偶爾出現一次，你就當成一個彩蛋不要去求。如果是經常出現，說明你平時就是個比較專註的人，容易覺察且不易被外界干擾。

不要找這種狀態，心理也不要想。不找不想就常有，找和想就沒有，因為想不到也找不到，它本來就在，不是想出來的也不是找出來的。

這難道不是午休沒睡著嗎

看樣子是出體或者是清明夢。

什麼是出體什麼是清明夢

1.什麼是靈魂出體

最簡單的解釋是∶「清晰的有意識的覺察到自己離開了身體，然後在自己的肉體之外自由活動。

這個現象多數是在睡眠的時候發生，出體者多數會先發生鬼壓床現象，然後才會經歷靈魂出體。

睡眠中的靈魂出體是因為肉體比精神疲倦，所以肉體比精神更快地入睡，這個時候便是發生鬼壓床的時候，即頭腦（顯意識）清醒而身體入睡。當肉體完全入睡之後，那個人的意識便有可能離開肉體活動了。

和普通夢不同的是，靈魂出體的人是完全清醒的，他可以清晰地思考，和清醒時一樣接收外界的訊息，自由地控制自己的任何行動，而且行動會比清醒時更為方便。因為靈魂出體後沒有了肉體的限制，很多平時做不到的事情，都可以在靈魂出體時做到。舉例來說，你可以在出體後飛行，也可以穿牆走壁，瞬間移動。

與普通夢更不同的是，出體以後的五官感覺和現實世界幾乎沒有區別甚至更為清晰。

在歐美，有專門研究靈魂出體的機構，對靈魂出體作出科學性的研究，歐美方面稱靈魂出體作「出體經驗」(out-of-ｂｏｄｙ exp.)。 2.什麼是清明夢

清醒夢又稱為清明夢，意思是在夢中可以保持清醒，並且知道自己正在做夢。

有些人在做夢時會突然（知夢）知道自己正在做夢，當他知道自己在做夢時，他便可以控制自己的夢境。這便是清明夢。

在清明夢中，你可以自由地控制自己的行動，也可以任意控制夢境的內容，甚至夢中的其他人也完全由你來控制。

3.普通夢、清明夢與靈魂出體的不同點

A．普通夢：頭腦（顯意識）失去主控權夢境由潛意識充當導演，顯意識充當演員或者觀眾（能夠記憶起來的普通夢）或乾脆在睡覺（記不起來的夢）

B．清明夢：由普通夢中知夢以後轉化而成顯意識奪回導演權夢境由顯意識充當導演和演員潛意識負責將顯意識的命令執行為具體的場景人物事件

C．靈魂出體：擁有清明夢同樣的能力，比清明夢多了一個離開身體的過程

4.普通夢、清明夢與靈魂出體的關係

本質上來說普通夢，清明夢，靈魂出體都是出體只是普通夢是無意識的出體清明夢沒有出體的過程

本質上來說普通夢，清明夢，靈魂出體都是做夢只是清明夢和靈魂出體能自由控制夢境

名詞不重要，認識到人類存在這三種不同的現象才更重要。從本質上來說，究竟都是做夢？或者都是出體？結論還是留給你自己判斷吧。

不一定是冥想。

但是冥想時有樓主所述特徵：

注意力集中，放鬆，身心愉悅。

。。。。。。感覺就是簡單的發獃，只不過是閉著眼睛而已。額，，大部分時間還會趴在桌子上。我在高中的時候每節課間都是這種狀態。雅稱，小憩一會??

完全沒有清明夢，或陰神出遊那麼高大上呀????

根本就是沒有睡著呀??

嗯不過要非得有個什麼神奇的名字，，那麼我覺得應該叫昏沉吧

就是指將睡未睡之間的狀態

額想了想，其實也不太準確，那麼就叫以休息大腦為目的的閉?目?養?神吧

以上亂彈。也可當真。

小時候碰到過類似兩次這樣的情況，分別是小學考試和初中競賽，都是數學題：當時似乎是有點累有點乏，整個人進入一種恍惚的狀態，類似夢遊，對題目完全沒有仔細讀題反覆思考的過程，幾乎就是提筆下意識的寫，交卷出來後不太回憶的起剛才怎麼想的，結果好像都差不多拿滿分。當時憋了好久不敢說，怕同學說我學霸還編故事睡著把他們考贏了——或者，這些真的沒發生過，只是我現在的記憶錯亂？

感覺像喝了杯咖啡後想睡覺但是腦子很輕頭很沉的樣子。

神遊

哦，不好意思，這個是靈魂出竅的照片，一時找不到相配的圖片，將就用吧。

大概是這種吧……