The Art of the Power Nap1午睡的技巧

A daytime snooze2 seems antithetical3 to the hustle4 culture， but a nap duringstudy hours can be very effective in improving overall health and study. Here’s acloser look at the best way to take a midday sleep break.

白天小睡似乎与忙碌文化背道而驰，但在学习期间小睡可以非常有效地促进整体健康和学习状况。下面我们来详细了解一下午休的最佳方式。

Set a timer

If you’ve ever dozed off for a coupleof hours yet awakened feeling tired， youknow that there really can be too much ofa good thing. Experts suggest setting atimer. For a power nap， 20 to 30 minutesis the ideal time length. If the day isvery busy， even 10 minutes can helpreduce stress.

设置计时器

如果你曾经打了几个小时的盹，但醒来时却感到疲惫不堪，你就会知道，你睡得太多了。专家建议设置一个计时器。对于午睡来说，20到30 分钟是理想的时长。如果哪一天特别忙碌，即使是（午休）10 分钟也有助于减轻压力。

Rest early in the day

A midday nap is a perfect way to supplement5 the sleep you’re getting atnight. It shouldn’t， however， disturb6evening sleep. That’s why experts suggesttaking a nap earlier in the day. Of course，we all have different schedules7. For amorning person， 1：00 to 2：00 p.m. mightbe midday.

在一天的早些时候休息

午睡是补充夜间睡眠的完美方式。然而，午睡不应该扰乱晚上的睡眠。这就是为什么专家建议在一天的早些时候小睡一会儿。当然，我们每个人的时间安排都不同。对于早起的人来说，下午1 至2点可能才是中午。

Be flexible8

For Thomas Edison， the sweet spotwas around five hours. But if most of thesleep experts and health experts broadlyhave anything to say about it， those famouspeople such as Thomas Edison are successrarities9， and you should aim for seven -and-a-half to eight hours per night. So， ifyou sleep just six hours one night， allowyourself a longer daytime snooze. Flexibilityis key.

要灵活

对托马斯·爱迪生来说，最佳（睡眠）时间大约是五个小时。但如果大多数睡眠专家和健康专家大致对此有什么看法的话，诸如托马斯·爱迪生之类的名人都是罕见的成功案例，而你应该以每晚睡七个半到八个小时为目标。所以，如果你某天晚上只睡了六个小时，那就让自己白天多睡会儿。灵活性是关键。

Make the time

When it comes to squeezing10 in anap， a common question we hear is，“Where can I find the time？”One of themost valuable lessons is that to do moreand better， we sometimes have to do less.Making time to do nothing at all exceptshutting your eyes for 20 to 30 minutes canultimately help you become more productive，and far happier and healthier.

A good plan can help you， and youwill find yourself with time （and mentalenergy） to spare for more meaningful tasks，including much-needed rest.

挤出时间

当谈到挤时间睡个午觉时，我们经常听到的一个问题是，“我上哪找时间？”最宝贵的经验之一是，要想做得更多、更好，有时我们必须做得更少。除了闭目养神20 到30 分钟之外，什么都不做，最终可以帮助你变得更有效率，更快乐、更健康。

一个好的计划可以帮到你，然后你会发现自己有多余的时间（和精力） 来完成更有意义的任务，包括亟需的休息。

（英语原文选自院entrepreneur.com）