Pull an all-nighter 絕無好處的臨時抱佛腳



英國Royal Holloway University心理學教授Jakke Tamminen說很多學生都會用臨急抱佛腳的方式應付考試:”staying up all night right before an exam, in the hope of stuffing in as much knowledge as they can”。

Stuffing in是填入、裝滿。 Stuffing in knowledge是把書本內容硬塞進腦袋。但Tamminen就警告:”that’s the worst thing you can do”。

Pull an all-nighter解to stay up all night,通宵達旦,徹夜不眠。考試前夕,以pull an all-nighter來作最後衝刺是非常錯誤的做法,因為pull an all-nighter的唯一作用,只是令自己好過一點,以彌補平時準備不足。


Tamminen是研究睡眠對記憶力影響的專家。他的研究證明,其實書要讀得好,睡眠的作用至大,因為”sleep itself is essential for embedding(使被銘記) knowledge in the brain”。他的研究是這樣的:

In Tamminen’s ongoing research project, participants learn new vocabulary, then stay awake all night. Tamminen compares their memory of those words after a few nights, and then after a week. Even after several nights of recovery sleep(補充睡眠), there is a substantial(重要的) difference in how quickly they recall those words compared to the control group of participants who didn’t face sleep deprivation(缺乏睡眠).

他解釋:”Sleep is really a central part of learning. Even though you’re not studying when you sleep, your brain is still studying. It’s almost like it’s working on your behalf. You can’t really get the full impact of the time you put into your studies unless you sleep.”

一早就上床睡覺可能會給人懶惰的感覺,但其實對讀書有幫助。因為睡覺時腦袋仍在繼續幫你溫習。他最新的研究發現︰”… slow-wave sleep (SWS) is important for forming and retaining memories(深化記憶), whether of vocabulary, grammar, or other knowledge.”

The interaction(互動) of different parts of the brain is key here. During SWS, the hippocampus(海馬體), which is good at quick learning, is in constant communication with the neocortex(新皮質), to consolidate(整合) it for long term recall.



Sleep is one of the most important but least understood aspects of our life, wellness, and longevity(壽命). Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating(毀滅性的) health consequences when we don’t sleep.

Compared to the other basic drives in life – eating, drinking, and reproducing – the purpose of sleep remained elusive(難以找到的).

UC Berkeley’s Sleep and Neuroimaging Lab總監Matthew Walker教授在Why We Sleep: Unlocking the Power of Sleep and Dreams中,討論了最新的睡眠科學知識,並教大家如何好好利用睡眠和發夢的力量。

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